________?

...So 7 days off it is.

I've never had a customized coaching plan before. And even though Coach C is nice enough not to charge, I'm going to take the plan as seriously as if I were paying top dollars for it.

Next race? Far as I know it'll be the Fort Knox 5-K on July 29. But I haven't been shown that far ahead on my plan yet.

DT, you look like you're back in fine summer racing form. Good luck this weekend. I'll be watching.

I haven't seen anything from my Chicago schedule yet other than run an easy 6-7 miles over the next few days. So Brian and I are in the same boat.

And this is my first coaching job and I'm taking it seriously. And I'll never charge for $$.

I can probably make some kind of sign for you and have a good cheer when you go by. It's a team tradition to watch the leaders go by and bandit a length of the marathon as our long run as soon as people going around our pace come around. Last year we ended in China town and had a nice lunch.

from the man from Zap.Well,you can't go wrong with that.I would say the results speak for themselves!

I'm sure the plan will work for both Brian and Matt.

Before Zap I was doing a lot of the right things, the biggest being a multipaced runner, but simply put, not doing the right things the right way. I'd run tempo runs on a flat road or even on the track. Now tempos are mostly done over hilly terrian and I rarely know the mile marks. Everything is more specific towards the marathon. Instead of running 10x400 at mile pace or 8x800 at 3-k pace at the track I incorporate the multi paced stuff in other ways. I still touch on 1-mile to 10-k stuff but almost always in the middle of a longer run. Like the 2:30 downcycles effort Matt did the other week. That's become one of my favorite workouts. After running a couple of miles to warmup you end up running 2:30 minutes with each 30 seconds getting faster and then get 1:30 float which is still fast(5:40-6:00 pace) before doing another one. 10 of those with floats is 40 minutes of high end running and you end up covering almost more ground that you would in a 40 minute race yet you've gotten in 5:00 at tempo pace, 5 at 10-k pace, 5 at 5-k, 5 at 3-k and 5 at 1-mile, plus 15 minutes of float at just slower than tempo for recovery. It's great workout and doesn't take nearly as much as any of those track workouts do and is way more specific for the marathon yet as you all saw at the 3-k still allows me to run shorter stuff well.

No doubt I could run faster for the shorter stuff if I trained more specific, but that's not my goal. But the goal of any runner should be to be a multipaced runner. All these marathoners whine about 5-k races being to fast. Simply by training a little at 5-k pace you'll be ready for the distance and it will help you in your marathon goals as well. Or I like this one, I have no speed so I'll run like crap in the shorter races. Well, work on it as best you can. Sure you may never be a fast 5-k runner but the faster you can run a mile the fast you can run a 3-k, Right? And the faster you can run a 5-k, and a 10-k and a half marathon, and a marathon and even ultra stuff. Simple logic.

I know I go on and on, but I'm bored. But this is all simple stuff. Running isn't brain surgery. Sure there is some tricks like dressing in winter gear and running in the heat but it's pretty simple stuff.

yeah,right on.My goals are 5K-half marathon.Any 5K I do I'm always thinking near end could I sustain this pace for longer race?Great training tips.Hope everyone checks out what you said. Dave T.

The K-bunk race is supposively fast, and it's a night race if that's your preference...but the 4miler is a fast out and back with a lot of shade on the rail-trail. Good luck either way

4 before work this morning, and an easy/wet 7 before dark here.
11total

Chris

race input.Your 4 mile time last year was impressive to say the least.90 in Stowe?Ouch.Good luck again! Dave T.

I tried to put another picture in but failed. It is so hard to work at home without the support, distraction and encouragement of a pet

Rae, I'm sorry to hear about Honey and your sadness. It sounds like she went gently.

No, didn't feel good. It felt more like I was going to collapse and never move again. It was fun, though, in retropsect.

The workout went something like this:

3 mile warmup

2X3200m supersets with (in theory) 200m at mile pace (32), 200m at 3K pace (35), 400m at 5k pace (75), 800m at 10k pace (2:40) and 1 mile at tempo pace (5:40).

For the first rep, I came through mile 1 in 5:02 and mile 2 in 5:40.
For the second rep, I came through mile 1 in 5:12 and mile 2 in 5:40.

I was scheduled for 3 sets, but Coach C went easy on me and replaced the last set with the 1X800, with 200m all-out and 600m at 5k pace.

1 mile cooldown later.

9 miles total.

That should teach me to ask Judson to design a workout that will help me "learn how to handle pain"!!!

Fun though, and just what I needed.

You made it look easy.

Nice work.