My Boston Training Log

Began my efforts to conquer 26.2 again in Dec with 184.2 miles.
Jan 1-7 (15 wks out) got 46 with long run of 16.1
Jan 8-14 (14 wks) got 48.8 with long run of 18.4
Jan 15-21 (13 wks) got 59.5 with long run of 20.7
Long run was 14 degrees with stiff E wind giving minus wind chill, hills, at 8:08/mile pace. BIG Thanks to Steve Walkotte for joining me for the last 14 miles!

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Week of January 8-14

Hey! This is Katie Lahmann! My schedule has been recently:

 
Monday: 530am Powercore, 5-6 after school miles, then spinning at 530 with Kate
 
Tuesday: 4-5 mile run in the am, then BodyPump at 530 and Amp’d at 630
 
Wednesday: 5-6 miles after school and then Justwin at 530 (sometimes coreworks afterwards)
 
Thursday: 4-5 miles after school, BudyPump at 530, Amp’d at 630
 
Friday: 530am Powercore, 5 miles after school, Spinning at 530
 
Saturday: Running with the group (medium route) anywhere from 730-745 pace easy
or I spin at 7, run 5-6 and then hit BodyPump at 8
 
Sunday:REST!!!
 
Hopefully I will see you all out running, at classes, etc. Thanks Todd and Jenna for running and I can’t wait for track season!! Having the group is such a huge motivator for me. Good luck to everyone with their new Year’s resolutions and goals for racing!

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Trianing 01/09-01/15

Race Boston Marathon 4/17

Monday 5 am tempo
Tuesday 9 am moderate, 5 pm easy
Wednesday 10 am easy
Thursday 8 am moderate
Friday Off
Saturday 18 easy
Sunday 8 easy

Total: 63 for the week

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Training 12/26-01/01

Training for Boston Marathon  04/17

Monday          5 easy

Tuesday         7 tempo in am, core at noon and 5 easy in evening

Wednesday   6 in am easy

Thursday      8 miles in am with 2x1mile pickups

Friday         Am Core, 5 miles easy at noon

Saturday      18 miles   7:29 avereage                  Total: 61 miles

Sunday          7 miles easy

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Wayne County Challenge sign up discount

2011 Wayne County Challenge CARPE VIAM! (Seize the roadway!) All 8 races only $114 — (Save up to $37) Deadline Monday, May 9, 2011 (That’s only $14.25 per race) Take the challenge and get the form at http://wcchallenge.org/

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CFW trains in Tennessee

 

Video

A quick review of the trip to TN.  Thanks to all those that went, I really had a great time.  Big thanks to Pat for taking the lead and getting it all together, and for those unable to attend – come next year!

We caravanned down Thurs morning, I pulled the whole way – there was some discrepancy on the speed, but excellent tactics made quick work of the almost 375 miles.  Only 2 pit stops, not as young as we use to be.  The Weds departure group had just returned from an early ride when we pulled in so quick plans put us on the trail about 90 minutes later.  The Natchez Trace is beautiful even with an overcast sky.  We logged about 30 miles, while the early group doubled up and ended with about 60 for the day.  Big Steve was dying to get another 30 to “catch” up.  Some Mexican for dinner (has Kory got his food YET), and back to the hotel.

Day 2 was initially looking to be the best of the bunch, careful monitoring of the forecast made us think a noon metric century was in order.  The runners got their morning run in, but best made plans…  I think my shoes are still wet.  We headed back to the trail, and it rained and rained.  Made a very cold, wet 20 miles on the trail.  We hit historic Franklin to eat, most stayed and had excellent pizza, but the more adventurous of us went for fish tacos, etc…. at the deli down the street.  We also hit a couple local bike shops with plenty of bling.  Big Steve spotted a local group ride, so we thought we would crash that party Saturday!

Day 3 was supposed to have an 80% chance of rain, and after a little navigational assistance, we found RB’s Bike shop about 10 till 8.  It was their first group ride of the year, the weather held off the locals, but RB took us on a great 50+ miler, yes he did say it would be an easy 35.  The ride was great, except for Phil who double flatted his tubulars.  Rod was the man, he’s the owner of the shop and took us all over Franklin.  We started with a little 22% grade, flew by Alan Jackson’s house, hit the Trace, and ended with a 9% mile climb.  At one point Jimmy went back for John -  enough said.  Rod was fantastic, the rain held off, and it was a highlight of the trip.  Split up for dinner with some going for Taco Bell (who knows), and the rest for some Italian.  So did anyone get a picture of Jimmy, he was dressed and was prepared for anything!  I left the group that night to catch up with some college friends in Franklin, but lots of activity made another early night. 

http://connect.garmin.com/activity/75829774

Day 4, already our last day.  Had to ride today, but everyone was eager to get back.  A quick trip to the Trace for a 20 mile out and back ride.  Overcast once again and very cold, but it was dry!  4 days in a row riding is always great in my book! 

Unfortunately a few guys didn’t feel good, and not everyone was able to ride each day, but between the riding, laughs, good times, I hope the trip was memorable for all.  I’m sure we’ll have lots of stories for weeks to come, likely years as some will no doubt enter the local cycling lore.

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Honor Roll 41 (NW breeze, 29 degrees)

Joel Flora, Mike Allen, Scott Meinardi, Todd Barker, Stacy Braff, Keith Webster, George Sowers, Adam Scott, Audrey Webster, Jennifer Lewis, Mark Van Buskirk, Ron Bauman, Craig Weigel, Dick Smith, George Stallings, Keith Morey, Mike Shipman, Phil Smeigh, Shu Wan, Steve Hayes, Will Drook, Brian Schleeper, Chuck Harrison, Hennie van Niekerk, Jason Whitney, Jeff Sheridan, Jim Davidson, John Fallis, Katie Lahmann, Ken Wedig, Kevin Lingg, Kristen McKay, Pat Williams, Patrick Smith, Quyen Wolfe, Ravi Vedantam, Stephanie Farlow, Terry Yandl, Tom Hale, Will Drook and Lori Fields. Thanks to Stacy Braff for the water. Thanks Dick for taking attendance.

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Chamber Network Night

The Wayne county chamber of commerce host a networking night each month, member hosted to highlight area businesses. Come on out, we will have light appetizers and a chance for YOU to tour the facility and learn more about what the warehouse has to offer.

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RAIN Video’s

Check out Chuck at the beginning of this video!

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SUNDAY SPINNING at the Warehouse

Starting this Sunday (9 Jan) and continuing tentatively through March.

Not a formal class. Don’t have to be Gym member to participate. No charge if you bring your own bike and trainer. $1 charge if you use gym spin bike.

Entertainment: Chuck is bringing movie for 1st Sunday.

Time: 7:30 am to 9:30 am
come and stay for the whole 2 hrs or pick a shorter time.

Showers will be available afterwards. Bring your own towels etc.

Entrance to use: Cafe door and go up stairs to spin room.

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