Monday, Mid week workout, Race Projection,Potty Breaks

Ok so a big race is coming up next Monday (Super Jock n Jill Half Marathon.). For some the race you’ve trained for most of the summer. For others a good test for your upcoming races. For those training for Seattle a good half way point check.

The workouts for mid week have been posted. I will be unable to make it tonight (father in-laws birthday). (I will be in Kirkland tomorrow) So here is the scoop. I went ahead and posted the planned workouts for everyone. Those running on Monday might make the following adjustments. For those who are following the advanced + schedule (joe and gang) do the posted workout. If you’re planning for an upcoming Marathon run 4-6 x 800 meters lesser if you’re feeling a little tired. Seattle Marathon people just run the workout that you have been. Staying on the easy side. Those who ran over the weekend at Hood to Coast and are planning to run on Monday make sure to keep the workout on the easy side. That means you still get a workout but just keep it on the short and easy side. If you’re not running on Monday then it’s business as usual.

I will be at Super Jock n Jill on Saturday for those planning a long run. If you’re running on Monday you still could get an easy 3-4 miles in and be fine for Monday. Another note about the race on Monday is that there is also a 4 miler. Those training for the Seattle Half might be interested in that.

If you’re wondering what time you should run (time wise) for on Monday use the Workout tables I put together on the web site. Take a look at your last time trial and then see what it project out for your half. Another way to use it would be to look at your marathon goal time and see what that project for a half. So if you can run the half in that time then you should be able run your marathon. They’re fairly accurate. I even used them myself this summer before Seafair. I had run two 5k’s as was getting ready to run the half but hadn’t run one hard in a few years so I didn’t know what to plan for. Using the tables my 5k’s said I should be able to run 1:32. With Seafair being pretty hilly I knew I would have to adjust that a little slower though, anyway I ran 1:34 which with the hilly course. The one thing I did the helped it prove to me that they’re fairly accurate was I only looked at my watch at 1 mile and 12 miles so I had no idea what pace I was running so I didn’t run to what they said I ran based on how I felt.

Thanks to one of our more industrious members Patrick I have added a page to the site that will helpful on your longs runs. He has made a map with most of the water and potty stops that you go by on your long runs. It’s pretty complete. Go here to see it. Thanks Patrick.

Ok I have to make this on the short side as we’re getting some work done on the house and they’re about off the power.

Mid Week, Adjusting to life factors, Seattle 1/2, Madison Park, HTC

The mid week workouts are posted. Most of you are finishing up on hills this week. With a lot of you running Super Jock n Jill half next week I’ll most likely give most of you an easy track work next week. I will say that a lot of you are looking very good during the workouts. I can see that they have most defiantly made a difference, you’re looking stronger and your form is improving. Great Job.

Well it's been a little bit since I last posted here. With babies coming, a little surgery for me to prevent babies from coming and then a crisis in the extended part of my family it’s just been crazy around here, more so than normal. I can’t wait till school starts and hopefully things quiet down a bit. All of this along with a small annoying injury has put my Super Jock n Jill half Marathon plans on hold.

I know, poor Chuckie. Well as you all know life is always on the go so as you plan for races lets’ say like the Super Jock n Jill you have to be ready for what life has to throw at you and as with your training schedules be flexible. You might have something that comes up or maybe a little injury that seems to slow you down and prevent you from training like you want. Well you know sometimes it’s just best to move on from the race that you had planned and start over and pick another. The thing to remember is you probably have gained some fitness so all is not lost and as you start over you’re probably fitter then when you first started. I guess I’m one who doesn’t see the point in trying to run a race if you’re not where you want to be fitness wise, not a lot to be gained if you ask me. Certainly you could run it as a training run and see what come from it. For those longer races it probably not going to be a good thing though and more negative than positive and who needs that.

So my point is if you’ve been training all summer for a fall race and your training hasn’t gone like you might have wanted I guess now is a good time to look at your goals and where you are fitness wise and decide if you are where you want to be. If you are fantastic. If you didn’t get the work in that you wanted than maybe re-evaluate your goals and make changes, there is nothing wrong with that plus it take a lot of pressure off. If you really have missed the boat and haven’t done crap all summer and are only considering running that damn marathon because you told Suzy you were going to, well I say what the heck are you doing. Suzy probably knows you haven’t been putting the work and will get over it and you know what she probably hasn’t been doing the work either as she has been hanging out at Starbucks with you on Saturday mornings. Time for you and Suzy to start from scratch and set new goals.

Speaking of starting the Seattle half Marathon training schedule starts next week.

Also on the Saturday September 8th we will be making our annual trek to Madison Park for our Saturday runs. We will meet there until early November . This will allow those who are running the Seattle Marathon or Half to spend time on the course and it also a nice change of scenery for everyone else. I’ll send directions and such later on. It’s actually very easy to get to.

The Hood to Coast relay is this weekend, there are a couple of people in the group who are on teams and as is the case about now are needing people to fill out their squads. If you want to run here are there e-mails. Jason- jepstein88@yahoo.com ; Damiana- damianapdx@gmail.com I’ve been contacted by several other teams but they are not in the group so I’ve just let them slide. Good luck to those that are running, have a great time.

Mid Week, Stetching Guide, Run With Chuck, Member Profiles, Go Anna!

I won’t be updating the mid week workout data base as it’s time for your monthly test and with nice cool weather and a few weeks of hill under your belt you should be pretty excited about the run. We’ll do it in heats like last month. For those of you new to the group here is link for a description click here. Remember you can also add your times there please do as I look at them and I notice not many from last month did . You can also search as far back as 2003 for results.

An important note about me updating the mid week workouts. Those should be considered a reminder of your workout or a place where I might post notes for someone who may be having some troubles and I want to adjust or modify the workout for them. The schedule you should worry about it the master schedule, the one with the whole enchilada as it has the workout posted. As we go through the summer months and the group grows I post over 200 workouts for the mid week workouts so. I know it’s hard to believe, I can make mistakes(OK I know those of you who have been around know that I do) or over look someone or god forbid not upload the data base when I finish, sometime unbeknownst to me it happens. So keep an eye on the big schedule for the general plan, check the mid week schedule and see if I’ve made a adjustments for you and you should be good to go. If you have any questions let me know if your workouts aren’t posted let me know and I’ll send it to you, there is no grand conspiracy I just screwed up more than likely. Remember also that you need to be on the roster to be able get the mid week workouts. You have to be registered and logged into the site to access it.

One of the most asked questions I get is about stretching, I can go over a few that I use but of course I’m not very complete so I asked one our long time members and PT Maren Bisson who has helped me out with some stretching issues in the past and she came up with what I call a stretching guide. I’ve put her stretching guide on the web site for everyone to use. Some very nice ones there. Thanks Maren.

As I was running with a couple of group members on Sunday who were kind of enough drag my lonely, sore calved, limping butt around the lake and one of them mentioned that in 3 years of being a chuckit member she had never run with me. That got me to thinking that the many people make remarks like that and some are sure that I have never run. Well it’s true I have and do run regularly but what I thought was since I run long on Sunday mornings at 8:00 what if I opened up 7:30-8:00 as a run with Chuck time. We could run 3 miles or 30 min, Maybe just get a cup of coffee. It would be an opportunity for me to do some one on one with people. Answer questions, talk about training, help with goal setting and such. So starting this Sunday if you’re interested let me know and we can set it up. I going to put a more formal process together which is probably unnecessary I don’t sense a rush of people clamoring to run with Chuck but it would help me organize it and plan it if people did.

OK the idea man is just rolling today another one I have is doing some profiles on members. There are a lot of interesting people in the group and I think it would be nice to highlight some of them from time to time. So what I want to do is put together a questionnaire of sorts for them to fill out so that I get pretty much get the same info from them will which keep it’s simple as far as putting it together. I’ll send something out soon on that.

Speaking of people if you have been keeping track of the Go Anna training log you know that she has had some injury issues which being the stubborn and impatient person she is, she seems to have gained the upper hand and is back at it again. Go Anna!!