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2008-09-18 7:48 AM
in reply to: #1619805

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Master
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Subject: RE: Ephs Team Thread (September Run Challenge)
How long were the hills on your hill repeats?


2008-09-18 8:53 AM
in reply to: #1619805

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)
Each repeat is about 1 mile up and 1 mile down

I focus on "Spinning Up" the hill and pushing the pace on the downhill early in the run and the swap it and "Hammer Up" he hill and recover on the downhill late in the run.
2008-09-18 12:29 PM
in reply to: #1619805

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Master
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Subject: RE: Ephs Team Thread (September Run Challenge)

That's a good way to break it up. Something psychologically draining about hammering up and coasting down every time. Physical too, but that's kinda the point.

2008-09-18 3:13 PM
in reply to: #1682343

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)
apw0397 - 2008-09-18 10:29 AM

That's a good way to break it up. Something psychologically draining about hammering up and coasting down every time. Physical too, but that's kinda the point.

Yeah, it does take quite a bit of mojo to hammer hills for the better part of an hour

I picked up this bit of strategy from some veteran Boston Marathon Runners.

2008-09-18 3:15 PM
in reply to: #1619805

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)

Headed out and cranked a quick 8 miles @ GA pace for lunch today and now I am totally fried. Luckily this afternoon's run is going to be a rather low key affair on soft surfaces at recovery pace. (Just something to get the legs moving and clear the fog from my head)

Current WeeK: 38 Miles

MTD: 198 Miles - 79.2% Complete

Train Well Everyone

2008-09-18 6:18 PM
in reply to: #1619805

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Subject: RE: Ephs Team Thread (September Run Challenge)
Well, I missed yesterday's 6-mile run since I worked until 1am and I had to be back in the office at 8 (and am still here) so it's looking like today's 5 miles aren't happening either. Assuming I finally get to sleep tonight, I'll try to make up some of it tomorrow, maybe 7-8 miles. Sorry team, I just keep having obstacles. September is just not my month.


2008-09-18 8:19 PM
in reply to: #1683113

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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)

LazyMarathoner - 2008-09-18 4:18 PM Well, I missed yesterday's 6-mile run since I worked until 1am and I had to be back in the office at 8 (and am still here) so it's looking like today's 5 miles aren't happening either. Assuming I finally get to sleep tonight, I'll try to make up some of it tomorrow, maybe 7-8 miles. Sorry team, I just keep having obstacles. September is just not my month.

Hang in there, we all do the best we can with what life throws at us

2008-09-18 8:21 PM
in reply to: #1619805

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Subject: RE: Ephs Team Thread (September Run Challenge)

Hit the trails after work and did 6 miles at Recovery Pace. I so much love running on soft surfaces

Current Week: 44 Miles

MTD: 204 Miles - 81.6% Complete

Only 46 more miles to go



Edited by WaterDog66 2008-09-18 8:21 PM
2008-09-18 10:16 PM
in reply to: #1683302

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Subject: RE: Ephs Team Thread (September Run Challenge)
WaterDog66 - 2008-09-18 9:19 PM

LazyMarathoner - 2008-09-18 4:18 PM Well, I missed yesterday's 6-mile run since I worked until 1am and I had to be back in the office at 8 (and am still here) so it's looking like today's 5 miles aren't happening either. Assuming I finally get to sleep tonight, I'll try to make up some of it tomorrow, maybe 7-8 miles. Sorry team, I just keep having obstacles. September is just not my month.

Hang in there, we all do the best we can with what life throws at us

Thanks. I got out a calculator and I think I will just make my mileage literally on the last day of the month barring any big disasters. I really hate to let a team down.

2008-09-19 9:30 AM
in reply to: #1619805

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Subject: RE: Ephs Team Thread (September Run Challenge)
5 miles done this morning. Since it's all I had time for, I'm planning a short run tomorrow before my long run Sunday.I'm at 58.8 miles, 49% done and luckily have two long runs that should get me close to goal.
2008-09-19 11:25 AM
in reply to: #1619805

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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)

Woke up super early this morning and hit the beach for my run. Did 6 miles @ GA Pace before my 7:00AM Tri Club Ocean Swim. I ran naked down on the sand and the tide mostly cooperated although there were a few spots on the way back where the beach got a bit thin.

Current Week: 50 Miles

MTD: 210 Miles - 84% Complete

Only 40 more miles to go and I have another run planned for after work tonight before I head out to dinner with friends. This is my final week of Marathon training and my volume is going to drop quite a bit through the remainder of the month as I taper for my race in October.

Train Well Everyone



2008-09-19 11:35 AM
in reply to: #1684223

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Subject: RE: Ephs Team Thread (September Run Challenge)

My six miles yesterday turned into 4.9 due to time and some foot discomfort (wouldn't call it pain really).  I'm off to replace my shoes at lunch today and then a long run tomorrow.

Everybody have a great weekend!

2008-09-19 11:24 PM
in reply to: #1619805

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)

Did my planned run after work tonight before heading out to dinner with friends. Ended up with 10 miles @ GA Pace.

Current Week: 60 Miles

MTD: 220 Miles - 88% Complete

Train Well Everyone

2008-09-20 11:56 AM
in reply to: #1619805

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Subject: RE: Ephs Team Thread (September Run Challenge)
Easy 4.29 miles just done to get my legs ready for tomorrow's 15. I'm now at 63.09 miles total, 52.5% complete. My total for this week's reporting is 29.39 miles. Hope everyone is enjoying the weekend!
2008-09-20 9:46 PM
in reply to: #1619805

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Subject: RE: Ephs Team Thread (September Run Challenge)
56.22 miles complete for the month, only 56%.  Sorry guys, trashed my back and couldn't do much of anything this week.  Going to try to make it up starting tomorrow. 
2008-09-21 12:33 PM
in reply to: #1619805

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)

Here are the totals for this week. Note that the reporting period ended yesterday so any workouts logged for today will be added to next week's total:

-------------------Total
AWP0397------------48.00
Cadmus-------------66.50
Coldringo06--------56.22
LazyMarathoner-----63.09
Parker815----------26.00
Rtocco-------------48.71
TriOK---------------0.00
Waterdog----------226.00

Total-------------534.52

Awesome job everyone. We are really cranking

If anyone knows how to contact TriOK, (her logs are private), please let her know that without updates posted to the thread, we won't know how she is doing. (I am going to drop her a PM requesting an update)

Have a great Sunday Everyone



2008-09-21 5:04 PM
in reply to: #1619805

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Subject: RE: Ephs Team Thread (September Run Challenge)
15 done. I went out last night and drank a few too many and stayed up a few hours too late so I didn't start until 3pm and it was a bit of a struggle, but all in all not so bad. My new total is 78.09 miles, 65% of goal. Hope everyone is having a good weekend
2008-09-21 8:04 PM
in reply to: #1619805

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)

Headed out earlier this afternoon and did my last long run of the training cycle. Did 20 miles on my "Boston Specific" course with the last 3 miles @ full Marathon Pace. Tomorrow starts my 3 week taper and I am feeling pretty strong

Current Week (Monday to Sunday): 86 Miles

MTD: 246 Miles - 98.4% Complete

Train Well Tri Kids

2008-09-22 7:59 AM
in reply to: #1619805

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Master
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McKinney, TX
Subject: RE: Ephs Team Thread (September Run Challenge)

Knocked out a great 7 miler on Saturday and an easy 4 miler Sunday. That puts me at 51 miles. Already passed my goal of 50 with a full week to go. Guess these challenges are good things.

2008-09-22 8:01 AM
in reply to: #1686731

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Master
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McKinney, TX
Subject: RE: Ephs Team Thread (September Run Challenge)

If anyone knows how to contact TriOK, (her logs are private), please let her know that without updates posted to the thread, we won't know how she is doing. (I am going to drop her a PM requesting an update)

Robyn (TriOK) is at 33.5 miles right now, but she did the Cancun half ironman yesterday. So she should be at 46.6 now. Probably sitting on a beach right now.

2008-09-22 9:35 AM
in reply to: #1687631

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)
apw0397 - 2008-09-22 6:01 AM

If anyone knows how to contact TriOK, (her logs are private), please let her know that without updates posted to the thread, we won't know how she is doing. (I am going to drop her a PM requesting an update)

Robyn (TriOK) is at 33.5 miles right now, but she did the Cancun half ironman yesterday. So she should be at 46.6 now. Probably sitting on a beach right now.

 

Hey thanks

I will send in an update for her but I suspect that it will get added to next week



2008-09-22 12:23 PM
in reply to: #1619805

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)

Great job this week everyone

We just got edged out of second place (Now in 3rd) but we are right on target to finish up well with the challenge)

TriOK's miles will get added to next week's totals so that will also give us a nice boost.

Train Well Everyone

2008-09-22 12:26 PM
in reply to: #1619805

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Champion
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Carlsbad, California
Subject: RE: Ephs Team Thread (September Run Challenge)

Today is a no run rest day for me and tomorrow I start my 3 week marathon taper. I should be at 100% by the end of the day tomorrow.

I really was not sandbagging. The challenge was originally 4 weeks and my estimate was based on what my plan was at the time. (I since modified my plan to include an extra few workouts) It looks like my mileage for the month is going to be more like 300 and something. (But I am going to leave my goal for the challenge unmodified)

2008-09-22 12:47 PM
in reply to: #1688409

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Master
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Subject: RE: Ephs Team Thread (September Run Challenge)

It looks like my mileage for the month is going to be more like 300 and something.

That is sick. I don't even have that much mileage on the swim, bike, and run combined!

Great work.

2008-09-22 5:41 PM
in reply to: #1688409

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Subject: RE: Ephs Team Thread (September Run Challenge)
WaterDog66 - 2008-09-22 1:26 PM

Today is a no run rest day for me and tomorrow I start my 3 week marathon taper. I should be at 100% by the end of the day tomorrow.

I really was not sandbagging. The challenge was originally 4 weeks and my estimate was based on what my plan was at the time. (I since modified my plan to include an extra few workouts) It looks like my mileage for the month is going to be more like 300 and something. (But I am going to leave my goal for the challenge unmodified)

I don't think anyone would accuse someone who is running 300 miles in one month of sandbagging! That is really unbelievable. I can't even do that in 2 months. I'd like to build up to half of what you're doing.

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