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This is the year...continued...

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Re: This is the year...continued...

Post  Julie on Sat Jun 25, 2011 8:00 am

Enjoy your weekend running! We had t-storms this morning so my schedule is getting adjusted. I typically don't trust the weather.com people, though, because they would scare me into believing we have rain or snow every day.
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Re: This is the year...continued...

Post  Nick Morris on Sat Jun 25, 2011 10:57 am

Thanks Kenny and Julie!!!

6/25 -

7 miles at MP. I decided to run the first mile all of of feel and not look at my watch until mile one. Mile one was at 6:50 and I thought to myself that wasn't so bad. I held steady at 6:50 for around 6.75 miles and then actually picked it up a tick the last quarter mile or so before coasting it home. Final totals 7.22 miles at 6:48 pace. It definitely was not as exhausting as last weeks 7 miler at MP (7.26 miles at a 6:55 pace). All in all a great run!! Now let's see how my body reacts tomorrow, as a 15 miler is on the schedule Smile
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Re: This is the year...continued...

Post  Kenny B. on Sat Jun 25, 2011 11:03 am

Wow! Way to nail a pace run. Good on the back to back hard days!
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Re: This is the year...continued...

Post  Nick Morris on Sat Jun 25, 2011 11:06 am

@Kenny B. wrote:Wow! Way to nail a pace run. Good on the back to back hard days!

Thanks!! I was actually excited about the run, because my goal pace for a HM in September is around 6:48. I should be is good shape to go sub that!!
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Re: This is the year...continued...

Post  Kenny B. on Sat Jun 25, 2011 11:50 am

@Nick Morris wrote:
@Kenny B. wrote:Wow! Way to nail a pace run. Good on the back to back hard days!

Thanks!! I was actually excited about the run, because my goal pace for a HM in September is around 6:48. I should be is good shape to go sub that!!

I'd say so!
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Re: This is the year...continued...

Post  Nick Morris on Sun Jun 26, 2011 9:05 pm

6/26 -

Up and at it early this morning as I had to get in a 15 mile LSD before heading to the Chicago suburbs to take in some horse racing!!

I went out this morning just want to to take it easy and put my miles in...You know, just see how the pace fell. Things couldn't of went much better. I put in another great run, 15.28 miles at a 7:47 pace and an average heart rate of 138!! My legs felt fine after churning out 7 at 6:48 yesterday...

SplitTimeDistanceAvg PaceAvg HR
10:08:0318:03125
20:07:4917:49134
30:07:4517:45134
40:07:4617:46134
50:07:5517:55135
60:07:5117:51137
70:07:4417:44139
80:07:4317:43140
90:07:4717:47140
100:07:5117:51141
110:07:5417:54141
120:07:4917:49143
130:07:4517:45142
140:07:3317:33136
150:07:4217:42144
160:02:050.287:25146
Summary1:59:1015.287:47138
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Re: This is the year...continued...

Post  Julie on Sun Jun 26, 2011 9:45 pm

awesome long run! And great for it feeling so good!
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Re: This is the year...continued...

Post  Mike MacLellan on Sun Jun 26, 2011 10:01 pm

Whoa, that's a pretty awesome back-to-back weekend. Your LSD is only 52 seconds slower than MP. Crazy.
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Re: This is the year...continued...

Post  ChasMcG on Sun Jun 26, 2011 10:54 pm

Wow speedy! Maybe you should have teamed up with someone and put a horse costume on and just put money on yourself. You don't even need to be the ass! You could be ..... wait for it....

Marathoner with an ass? Razz

Nice run and hope you won on Tiger!!
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Re: This is the year...continued...

Post  Mrs. Schuey on Sun Jun 26, 2011 10:58 pm

@ChasMcG wrote:Wow speedy! Maybe you should have teamed up with someone and put a horse costume on and just put money on yourself. You don't even need to be the ass! You could be ..... wait for it....

Marathoner with an ass? Razz

Nice run and hope you won on Tiger!!

Haha! Chas! I agree...love the idea of putting on a horse costume and putting money on him to win! Haha!

Nick, outstanding performances on your runs. It has to be a great confidence boost to knock these runs out at the pace you're doing them, with the HR you're at. Great job, keep up the good work!
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Re: This is the year...continued...

Post  Nick Morris on Sun Jun 26, 2011 11:41 pm

Week 4 total = 41.43 miles

Thanks everyone for the positive feedback. I am a little nervous that my long runs are a little fast, but my heart rate (and my body) are telling me that I am not.


I did win on Tiger, but "Run Nickie Run" was a dud. And if I could run as fast as those horses, I would put on the costume!!
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Re: This is the year...continued...

Post  Schuey on Sun Jun 26, 2011 11:44 pm

@Nick Morris wrote:Week 4 total = 41.43 miles

Thanks everyone for the positive feedback. I am a little nervous that my long runs are a little fast, but my heart rate (and my body) are telling me that I am not.


I did win on Tiger, but "Run Nickie Run" was a dud. And if I could run as fast as those horses, I would put on the costume!!

If your long runs are falling in your HR range and that is the way you monitor your long runs then I won't worry about. Most likely what is happening is that your fitness is getting better so you might want to maybe start to rethink your goals for this coming fall if you are finding that the paces are at the faster end of what you thought you should be doing. Just a thought
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Re: This is the year...continued...

Post  Nick Morris on Sun Jun 26, 2011 11:51 pm

@Schuey wrote:
@Nick Morris wrote:Week 4 total = 41.43 miles

Thanks everyone for the positive feedback. I am a little nervous that my long runs are a little fast, but my heart rate (and my body) are telling me that I am not.


I did win on Tiger, but "Run Nickie Run" was a dud. And if I could run as fast as those horses, I would put on the costume!!

If your long runs are falling in your HR range and that is the way you monitor your long runs then I won't worry about. Most likely what is happening is that your fitness is getting better so you might want to maybe start to rethink your goals for this coming fall if you are finding that the paces are at the faster end of what you thought you should be doing. Just a thought


I have a feeling that those times may slow down a little bit when I get my weekly mileage up into the 60s and 70s. I guess if they don't I could look at adjusting my goal. Although, after last years disappointing injury at Chicago, I may just want to finish one at a decent time. We'll see how things go.

Thanks for the advice...
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Re: This is the year...continued...

Post  Tom H on Sun Jun 26, 2011 11:58 pm

Nick, those are some pretty awesome runs you are having. The HR fall off is really low, so I think Schuey has a point that you may be in better condition than you think, and capable of better times than you may have targeted. It'll be interesting to watch as you ramp up the miles, but I suspect you will be pleasantly surprised.
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Re: This is the year...continued...

Post  Alex Kubacki on Mon Jun 27, 2011 7:24 am

Nick, that's a really impressive long run you had there.
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Re: This is the year...continued...

Post  Nick Morris on Mon Jun 27, 2011 10:33 pm

6/27 -

Week 5 started out with a 3.08 miles recovery @ 8:39 pace after a great weekend of running.
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Re: This is the year...continued...

Post  Nick Morris on Tue Jun 28, 2011 9:20 pm

6/28 -

Back at it again this afternoon. 4.20 miles at a 7:36 pace. 7.28 miles are in the books this week, as I am on my way to a nearly 50 mile week. I'll be in the seventies before I know it!!
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Re: This is the year...continued...

Post  Kenny B. on Tue Jun 28, 2011 9:31 pm

Great run Sunday. Judging by hr it looks pretty good. Some drift in hr towards last few miles but pretty normal when you get into 15miles. I tend to run lsd at around 76-80% of max. Where are you at? That may help you determine if you're going too fast.
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Re: This is the year...continued...

Post  John Kilpatrick on Tue Jun 28, 2011 9:53 pm

You are churning out some good stuff Nick! It will be great to see you nail your race at Steamboat. Are you shooting for 3:20? Or beyond?

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Re: This is the year...continued...

Post  Nick Morris on Tue Jun 28, 2011 9:58 pm

@John Kilpatrick wrote:You are churning out some good stuff Nick! It will be great to see you nail your race at Steamboat. Are you shooting for 3:20? Or beyond?

I am hoping for a a sub 3:05 at Steamtown...
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Re: This is the year...continued...

Post  John Kilpatrick on Tue Jun 28, 2011 10:04 pm

Awesome - I didn't want to be pretentious, but I was hoping your goals were set a little higher! You are FAST - good luck with Steamtown...

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Re: This is the year...continued...

Post  Nick Morris on Tue Jun 28, 2011 10:13 pm

@Kenny B. wrote:Great run Sunday. Judging by hr it looks pretty good. Some drift in hr towards last few miles but pretty normal when you get into 15miles. I tend to run lsd at around 76-80% of max. Where are you at? That may help you determine if you're going too fast.

Yes, the heart rate drifted a little at the end, but I think that was due to the raise in temperature and the fact that I was on mile 13, 14, and 15. My max heart rate is 185, so I ran that one at about 75%.
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Re: This is the year...continued...

Post  Nick Morris on Tue Jun 28, 2011 10:15 pm

@John Kilpatrick wrote:Awesome - I didn't want to be pretentious, but I was hoping your goals were set a little higher! You are FAST - good luck with Steamtown...

Thanks!!! I have put in a lot of work to get to where I am currently at. So, it is always great to see good results.
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Re: This is the year...continued...

Post  Julie on Wed Jun 29, 2011 9:15 am

Great training! Will 3:05 be a PR? I hope the weather and everything cooperates on race day to help you make your goal because you're putting in such good running.
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Re: This is the year...continued...

Post  Kenny B. on Wed Jun 29, 2011 11:59 am

@Nick Morris wrote:
@Kenny B. wrote:Great run Sunday. Judging by hr it looks pretty good. Some drift in hr towards last few miles but pretty normal when you get into 15miles. I tend to run lsd at around 76-80% of max. Where are you at? That may help you determine if you're going too fast.

Yes, the heart rate drifted a little at the end, but I think that was due to the raise in temperature and the fact that I was on mile 13, 14, and 15. My max heart rate is 185, so I ran that one at about 75%.

I think based on this a 3:05 goal is very reasonable for you. I think sub 3:00 can be in the cards as well but to play it a drop safer I would stick with 3:05.
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