Mike - One Week To MCM

Sunday October 21 - 1:01 on the Treadmill as it is SNOWING like crazy outside! To think that last night I attended the CU game in shorts and a T-shirt. Gotta love Colorado! My cold is getting better and my HR was lower today with an ave HR of 132.

Mike - 8 Days To Go!!

Saturday October 20 - Tempo run @ Race Pace
:52 min 5.32 miles
10 min. @ 9:05 2 x 5 min. @ 9:02 & 9:11
HR ave 143/max 161
Notice how my HR is higher than normal. This is probably due to my cold which I seem to be recovering from.

Chris 10 Days Out

Thursday October 18, 2007
10 days to the MCM
WOW HOW DID WE GET TO 10 DAYS ALREADY!!!!!!!

Training:
"Quick 6"
6 mile Medium Tempo Run After Work. about 1/2 marathon pace
54:28:00, 9:04 pace, 143 Avg HR

Starting to feel good. My feet hurt a little more after the run than I would have liked them to considering that they feet very good all during the day.

Chris 12 Days Out

Tuesday October 16, 2007
12 Days to the MCM (its Taper Time)

Training:
4 miles easy. Pace felt like about 9:30 but I forgot my watch. I ran before work on a known distance and it took about 35 minutes.

Mike - 13 Days To GO!

Monday, October 15 - Easy run in VA 1:15, 7.66 miles
HR ave 127/max 142 9:49 pace
I added 30 minutes to compensate for "shorting" Sunday's run.

Mike - 14 Days to MCM

Sunday, October 14 - LSD on Treadmill at ORD
1:30 unknown miles To entertain myself I ran ladders at a 9:05 pace (6.6mph)
I planned on running 2 hours, but ran out of time. I'll tack on the missed 30 minutes Monday.
HR ave 121/max 138

Chris 14 Days out

Sunday October 14, 2007
14 days to the MCM

Training:
A HARD 10 - Actually 9.28 miles
2.5 Miles easy, then 4 miles tempo, then 2.5 miles cool easy [Total Time - 1:35:01][Avg HR 144][Max HR 174][1999' in total ascent]
( the Tempo was on the 1/2+ mile loop at the reservoir and I did them "double/double descend" that is that the 5th is faster than the 3rd which is faster that the 1st, but the 6th is faster than the 5th and the 4th is faster than the 3rd and the 2nd is faster than the first. My paces were [ 9:53, 9:35, 9:58, 8:53, 8:46, 7:11 ] and I felt GREAT. No rest just steadily increasing tempo for 4 miles ending at 7:11 pace for better than a 1/2 mile. )
( The easy sections were just 10:00 pace and felt fine )

Chris 15 Days Out

Saturday October 13, 2007
15 Days to the MCM

Training:
5 miles @ Marathon pace (9:40/mile) 143 avg HR. I went on the least hilly rout i have (which is still really hilly), but managed to keep my heart rate almost perfectly steady going up and down every hill at 139 (the 143 average is really from my normal spike in the beginning and a hard repeat up the last hill).

I did not sleep well last night and have been tired all day (in fact it was only now that I even had the energy to get my run in), but I am very glad that I did because I feel 100% better about myself.

Mike - 17 Days to MCM

Thursday October 11 - Easy Run with Punky Library Loop
:53 5.0 miles ave pace 10:38
HR ave 118/max 157

Chris 18 Days Out

Wednesday October 10, 2007
18 days to the MCM

Training:
5 Miles Easy
4.89 miles @ 10:01 pace (my most "hilly" rout).

The sprain is starting to be unnoticeable, but the planter fashitis(sp) is a bit rough, I keep trying to stretch it out, but it is definitely sore and if I ever stay in one position for too long like driving or sleeping I can barely take the first step when I get up. The good news is that the more I move, walk or run the better it gets (or at least it does not get worse when I am running).

If anyone out there has advice, I am open to it.

Mike 18 Days to MCM

Wednesday October 10 - Tempo run East 1 Hr 6.25 miles overall pace 9:36
2 sets of .5 mi @ 8:14 Pace 2 min active rest then 1.5 mi @ 8:40 pace
HR ave 132/ max 149

I am supposedly in my first week of taper, but due to my injuries this is actually my most intense week of training in four weeks!! I guess that my taper won't actually happen until this weekend when I drop to ONLY 2 hours LSD.

Chris---How about checking our hotel reservations and seeing if we can't add Friday night to it. It would be fun to be downtown Friday.

Chris 19 Days Out

Tuesday October 9, 2007
19 days to the MCM

Training:
8 Miles Easy Tempo, Road, Before work from the office to Windsor then on the asphalt trail down by the river. 9:38 pace, 137 Avg HR

My left foot did bother me most of the day, but it seems a bit better tonight and only hurt a little on the run.

Mike 20 Days to MCM

Monday October 8 - Easy run to Margaret's Pond :52 minutes and 5.0 miles
9/1 Run/Walk HR ave 125/max 141

Mike 21 Days to MCM

Sunday October 7 - LSD at Boulder Rez. First 12 miles with Helly and last 8 with Punky.
20.1 miles in 3:25 My pace was 10:13 and HR ave 135/ max 150
I felt pretty good considering my injuries in the past few weeks and the fact that I hadn't run really "long" in 4 weeks. I experienced no back or groin problems today! I'll back off to 2 hours this coming Sunday. Check out my run on Motion Based.

http://trail.motionbased.com/trail/activity/4153952

Chris 21 Days Out

Sunday October 7, 2007
21 days to the MCM

Training:
7 Miles slow, This run is sort of a bad news good news story; The bad news is that I only ran 7 miles, but the good news is that it took me 1:22:00 so I had a lot of "time-on-legs". I think that yesterday was harder then I thought, and I stayed up way too late watching the Rockies win the NLDS. 11:50 pace, 122 Avg HR

Chris 22 Days Out

Saturday October 6, 2007
22 days to the MCM

Training:
"Easy 10" (1 mile warm up, 8 miles medium tempo, 1 mile cool down)
Lap 1 - 4 miles 10:05 pace 149 Avg HR
Lap 2 - 5 miles 10:09 pace 151 Avg HR
Lap 3 - 1 Mile 10:56 pace 161 Avg HR

Work out #2: Total Gym, upper body and core.

Mike - 22 Days Out

Saturday October 6 - Well my back is nearly fully recovered, but I suffered a setback last Sunday during my long run. I was planning on a 20 miler, but developed a cramp in one of my groin muscles at about 8 miles and couldn't work it out. I limped back to the car and "bagged" it after 2:15 and 13.4 miles. It doesn't hurt when I walk, but is noticeable when I run. It is not that painful, but I'm not sure how it will stand up to 20 miles. I plan on trying that tomorrow. I did receive a massage two days ago and the therapist said the my gracilus and adductor muscles were really tight. She worked me over and gave me some exercises to do. More news tomorrow.

GO ROCKIES!!!!!!!!!!!!!!!!

Chris 24 Days out

Thursday October 4, 2007
24 days to the MCM

Training:
3 miles from work in the morning
37:31 12:43 pace 116 Avg HR
at the one mile mark i turned my ankle again. not as bad but definitely a set back. I was able to "run it off" a bit, but I cut my planned 6 miler short at 3. It is definitely stiff and sore tonight so i iced and elevated

GO ROCKIES!!!!!!!!!!!!!!!!!!!!

Chris 25 Days Out

Wednesday October 3, 2007
25 days to the MCM

Training:
5 miles tempo (ran from the office in the morning to again save daylight)
watch malfunction (dead battery)

Chris 26 Days out

Tuesday October 2, 2007
26 days to the MCM

Training:
4 miles easy (Neg split by 20 seconds) Road by office
38:21 9:35 Pace 138 Avg HR
I decided to run at work and shower there to gain a little daylight for running and do my commute in the dark.