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The Long and Injury Riddled Road

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Re: The Long and Injury Riddled Road

Post  mul21 on Fri Mar 30, 2012 12:26 am

Well, after a week abroad and not much running while on vacation (20 miles total in 3 runs with a long of 10), I had a pretty sub par week last week as well. Jet lag is a bitch! I managed to get in 5 less than great runs for a measly total of 26 miles.

This week has started off much better. Monday was a scheduled off day, but I went 8 @ 8:15 Tuesday, 5 @ 9:13 Wednesday, and knocked out a really solid tempo run tonight. 7 miles total with 4 @ tempo (7:30, 7:24, 7:19, 7:13) and felt pretty good about it. I was working but didn't kill myself or anything. If I can get this up to 10 with 6 @ tempo over the next couple weeks, I'll be pretty happy, especially if I can work the last mile or two down under 7:10. I have 4 more full weeks until the half I'm racing (probably poorly) and I'd like to get another couple solid tempos and 15+ mile runs in before then to give myself an honest shot at a decent effort out there. Hopefully the body and the motivation both holds up.
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Re: The Long and Injury Riddled Road

Post  Dave-O on Fri Mar 30, 2012 10:05 am

Welcome home.
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Re: The Long and Injury Riddled Road

Post  Michele "1L" Keane on Fri Mar 30, 2012 1:26 pm

Don't sell yourself too short, Jim. Keep up the good work.
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Re: The Long and Injury Riddled Road

Post  mul21 on Fri Mar 30, 2012 4:49 pm

Dave-O wrote:Welcome home.

Thank you, sir! I can only hope your jet/beer lag isn't nearly as bad this week as mine was last week.

Michele "1L" Keane wrote:Don't sell yourself too short, Jim. Keep up the good work.

Not selling myself short, just being honest. If I manage to PR (1:33:46) it'll be a minor miracle based on how little I've run so far this year. There's certainly still time to knock out some good training and get myself in decent shape though.
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Re: The Long and Injury Riddled Road

Post  mul21 on Sat Mar 31, 2012 2:45 pm

An uneventful 14 miles this morning. I felt really sluggish until about 5 miles in and then my HR dropped about 5 bpm and the pace picked up about 10 seconds/mile. Weird. At any rate, I got in the miles averaging just a touch faster than 8:10 pace (and a negative split to boot). 6 miles tomorrow gets me to 40 for the week. Hopefully I can get to 45 or so next week with a bit of a slow down on the work front in the forecast.
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Re: The Long and Injury Riddled Road

Post  John Kilpatrick on Sun Apr 01, 2012 9:06 pm

Saw your week in training post where you summarized your week - looks like your coming back solidly. Nice run on Saturday too!

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Re: The Long and Injury Riddled Road

Post  Alex Kubacki on Tue Apr 03, 2012 10:39 am

Nice build up Jim. You'll take down the Half.
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Re: The Long and Injury Riddled Road

Post  KathyK on Tue Apr 03, 2012 11:45 am

That whole decreasing heart rate/increasing pace thing on your Saturday run is interesting...

Keep up the great work!
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Re: The Long and Injury Riddled Road

Post  mul21 on Tue Apr 03, 2012 5:32 pm

John Kilpatrick wrote:Saw your week in training post where you summarized your week - looks like your coming back solidly. Nice run on Saturday too!

Thanks John. Looks like things are moving in the right direction at this point. Wish I would have hit this stage about a month ago though.

Alex Kubacki wrote:Nice build up Jim. You'll take down the Half.

Thanks Alex. I'm not super optimistic about a PR, but there's still a glimmer of hope.

KathyK wrote:That whole decreasing heart rate/increasing pace thing on your Saturday run is interesting...

Keep up the great work!

Thanks Kathy. I think I may have to resign myself to this stinkin' getting older concept and just get used to the fact that it maybe takes me a little longer to get loose. Booooooo!
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Re: The Long and Injury Riddled Road

Post  mul21 on Tue Apr 03, 2012 6:11 pm

So I played a little bit of hooky from work today while in Kansas City. I called one of the local running stores and they suggested this trail for a run: Little Blue Trace Trail.

It was exactly what I was looking for and perfect for today. It wouldn't be a great place to run on a hot, sunny day (no shade or water) or right after a big rain (it had a couple low lying spots that would be impassable after a significant rain) but it was a nice crushed limestone trail that had just a little bit of roll to it. Knocked out 10 miles right at 8:15 pace. I think the rest of the week will be a couple recovery runs, a tempo run that will total 8 or 9 miles and hopefully a 15 or 16 miler over the weekend. That should get me to about 45 for the week in 5 days of running.
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Re: The Long and Injury Riddled Road

Post  Kenny B. on Tue Apr 03, 2012 7:54 pm

Nice to see the miles! great job on the 10!
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Re: The Long and Injury Riddled Road

Post  mul21 on Sun Apr 08, 2012 4:05 pm

Thanks Kenny! Really starting to get back into the groove after 3 straight weeks on consistent running.

I took it really easy on Wednesday with just a slow 4 miler and then cranked it back up Thursday with a 9 miler with 5 @ tempo progressing from 7:21 down to 7:02.

Easy 6 on Saturday and then my longest run of the year today at 16 miles. I started off nice and easy and got into a nice groove about 4 miles in. Ended up averaging just a hair under 8:10 miles with a nice string of them under that in the second half. Felt really good until the wind kicked up in the last mile and I was working a bit harder than I would have liked, but a solid effort all around.

I may have to consult a bit with Dave to get his opinion on how to approach these last 3 weeks before Champaign and get some race day strategy nailed down.
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Re: The Long and Injury Riddled Road

Post  mul21 on Mon Apr 09, 2012 10:05 pm

6 nice, easy recovery miles tonight that almost resulted in perfect Mello splits. 9:00, 9:00, 8:58, 9:00, 9:00, 9:00 for a total of 53:59! Definitely needed the shakeout after the relatively tough 16 miler yesterday.
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Re: The Long and Injury Riddled Road

Post  John Kilpatrick on Mon Apr 09, 2012 10:21 pm

Nice 16 Jim!

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Re: The Long and Injury Riddled Road

Post  mul21 on Thu Apr 12, 2012 11:25 am

Thanks John!

So apparently my body wasn't entirely ready for the mileage and effort of last week. I did a recovery run Monday and was predictably sluggish and tight from the long run on Sunday. I figured that would be out of the way on Tuesday, but between a pretty crummy night of sleep and accumulated mileage, my body was giving me the big stop sign on Tuesday. So, I skipped the planned tempo run and took a day of rest.

I did, however, do the tempo run yesterday. I had planned on going 10 with 6 @ tempo, but between the effort level and the fact that I actually have to hit a particular pace this weekend while leading the 1:45 group through the GO! half on Sunday, I backed off and only ended up doing 9 with a 5 mile tempo. Sill a very solid workout, though I'm probably not exactly where I wanted to be fitness wise with only 2 weeks to go before the half I'm racing in Champaign. At this point, a PR may not be likely, but I'll cross that bridge when I get there.
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Re: The Long and Injury Riddled Road

Post  JohnP on Thu Apr 12, 2012 12:21 pm

Five miles is definitely a good workout at tempo. Are you doing the half as part of a 20? Even though you are faster at MP, a half at 1:45 is not a bad workout.
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Re: The Long and Injury Riddled Road

Post  KathyK on Thu Apr 12, 2012 12:43 pm

Hope you have fun pacing this weekend!
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Re: The Long and Injury Riddled Road

Post  mul21 on Thu Apr 12, 2012 12:54 pm

JohnP wrote:Five miles is definitely a good workout at tempo. Are you doing the half as part of a 20? Even though you are faster at MP, a half at 1:45 is not a bad workout.

Honestly, I'm not sure I would break 3:30 in an all out marathon right now. That 16 I did last weekend is the farthest I've gone since fall marathon training last year. My endurance is just not real good right now. It'll be a solid workout and I'll probably tack on another 3-4 miles to get in 16 or 17. No need or desire to do a 20 right now since I'm just running a half.

KathyK wrote:Hope you have fun pacing this weekend!

It's always a good time and the gratitude of the people that get to the line in their goal time makes it completely worth being out of bed at 5:00 am on a Sunday!
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Re: The Long and Injury Riddled Road

Post  Joel H on Thu Apr 12, 2012 4:38 pm

Sorry to hear about all the injury issues lately but sounds like you are on the rebound. Have fun this weekend, sounds like a lot of fun.
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Re: The Long and Injury Riddled Road

Post  JohnP on Fri Apr 27, 2012 10:16 am

Good luck tomorrow! I like the CHampaign marathon though running one on Saturday always messed with me a bit. Weather seems pretty good, hope the winds stay quiet, draft off someone, you'll do well. I assume you are doing the half?
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Re: The Long and Injury Riddled Road

Post  Alex Kubacki on Fri Apr 27, 2012 4:29 pm

Have fun tomorrow if you're doing the Half.
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Re: The Long and Injury Riddled Road

Post  mul21 on Fri Apr 27, 2012 4:48 pm

I am in fact doing the half. Not expecting great things between my lack of good training, how crappy I've felt all week and the weather. I'm going to give it a go and see what happens!
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Re: The Long and Injury Riddled Road

Post  John Kilpatrick on Fri Apr 27, 2012 5:03 pm

Good luck Jim - be the results what they may, but I'm sure it will feel really good to race again. Go get em!

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Re: The Long and Injury Riddled Road

Post  Bob on Fri Apr 27, 2012 11:24 pm

Enjoy the run, Jim!
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Re: The Long and Injury Riddled Road

Post  mul21 on Sat Apr 28, 2012 10:07 am

Nothing better than race day magic. I managed to hang on to a pretty even pace through most of the race and hung on the last 5K for a 1:34:30 or so unofficially. I don't think I could have run that any better than I did.

Edit: Official time-1:34:32.
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