<?xml version="1.0" encoding="utf-8" ?><rss version="2.0"><channel><title><![CDATA[mormegil.wincustomize.com]]></title><link>http://mormegil.wincustomize.com/</link><description>Download free Skins for ICQ and WinAmp, Windows desktop themes, WindowBlinds, DesktopX and More!</description><language>en-us</language><pubDate>Fri, 04 Jul 2008 05:56:06 -0500</pubDate><lastBuildDate>Fri, 04 Jul 2008 05:56:06 -0500</lastBuildDate><generator>Carbon RSS Manager http://www.shellscape.org/</generator><managingEditor></managingEditor><webMaster>pford@stardock.com</webMaster><item><title><![CDATA[Galactic Civilizations II: Dark Avatar, 5 out of 5 from G4]]></title><link>http://www.wincustomize.com/articles.aspx?aid=147833</link> <description><![CDATA[



As most of you know I have spent the last 2 years working on Galactic 
Civilizations II, and the last 8 months of that or so working on its Expansion 
Pack Dark Avatar.
G4's X-Play, formerly TechTV's X-Play, just gave Dark Avatar the type of review 
that makes all the long hours and unused vacation days worth the effort. 

Check it out.

]]></description> <pubDate>Wed, 21 Mar 2007 19:57:42 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=147833</comments><guid isPermaLink="false">28f94f64-de2a-48da-bcb0-80e8fb90d406</guid></item><item><title><![CDATA[LA Marathon training program: (Post Mortem)]]></title><link>http://www.wincustomize.com/articles.aspx?aid=146700</link> <description><![CDATA[


LA Marathon training program: 
(Post Mortem)

Friday March 8th, 2007 




   
 It has been said, by wiser men then myself, that running is a 
mental sport, to this I ad my humble amen. While I admit I am quite upset that I 
did not do as well as I wanted, over all this marathon was good experience. I 
have taken the last four days to recover, and to put my thoughts together, and I 
thought I would wrap up this training marathon, with what the lessons I learned.


  As I mentioned the day of the race, I finished with a final time of 
4:28:46. Placing 3566 of some 26000 participants. I cant really feel to bad 
about this. My dream time was 3:30:00, over the last few months I had realized 
that I was probably being a bit optimistic, and that 3:45:00 was a better goal. 
As it turns out I was right, but like most first time marathoners kept shooting 
for the faster time. This would have been bad enough. But come race day I 
actually ran the first half of the marathon at almost a minute a mile faster 
then even my 3:30 pace. This was my first and largest Mistake. At one point I 
was over a half mile ahead of ware I should have been. 

  I say that running out to fast was my Biggest mistake. Lets take a look 
at the mistakes and the lessons learned.

  1) I ran the first 12 miles at a average of 7:30, this was 30 seconds 
under my planed pace. I say average, because I topped out at 6:45. This was a 
huge mistake. Any experienced marathon runner will tell you that a marathon is 
all about being able to control your pace. This is the Mental sport that I 
referred to above, and this is were I failed. Because of this by the second half 
of the run I was lucky to keep my pace above 11:00, my muscles were simply to 
fatigued.
 
  2) I managed to train to hard and and not hard enough at the same time. I 
spent the last 16 weeks on a very rigorous schedule. At several points during 
this program I realized that I was setting my sites to high. But because I was 
finishing all my runs I kept going. The result was I did improve my speed quite 
a bit, but I never really got my endurance up to were it needed to be.

  3) I set my goals to high. This should have been obvious to me from the 
start. But Being a noob to running I did not see it. To put things in 
perspective, I checked the official result. If I had ran at 3:30 I would have 
finished 430th out of 26000. Even in the height of my optimism, I never thought 
I would place that high. I think now that even if I had controlled my pace, and 
stayed at 8:00 I would not have been able to hit 3:30. I most likely would have 
just hit the wall 6 or 8 miles further down the road. I am however quite sure 
that had I set my goal for 3:55, a 9:00 pace. I would have been fine. This is 
something I will be finding out soon enough. 

  4) I was was to stressed out, I could not sleep the two days before the 
race. This was mostly because I knew at some level that I was shooting for to 
fast a time. I also knew that I was going to make mistakes. Unfortunately as 
always this contributed to me making them. 

Now when it comes to lessons learned I can some up much more quickly.

  1) Find a realistic pace, and stick to it. (I knew this already, but now 
it is burned in my brain)

  2) The first half of a marathon is the first 20miles, and the second half 
is the last 6. No matter how slow or fast you run, the last six miles are always 
hard.

  3) No matter how hard you train, or how much you study, you are never 
ready for your first marathon.

  4) Running a marathon is not about speed, its how far you can go before 
fatigue stops you. Building speed is good, but building endurance is what gets 
you over the the finish line.

  5) Running is a mental sport, not a physical one. Discipline is the most 
important ingredient marathon running. 

  I am sure most experienced runners out there will read this and say, DA, 
but I am still less then a  year into running, and we noobies sometime have 
to learn things the hard way.  Some ware around mile 16 of the 2007 LA 
marathon I was about ready to give up running forever. Now 4 days later I have 
already planned out my two months of training. Culminating in the
Cincinnati Marathon, on May 6th. 
I am taking my own advice and setting my goals much more realistically, but 
that's another blog.
 



View my full 16 Week 
training program.]]></description> <pubDate>Fri, 09 Mar 2007 23:45:01 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=146700</comments><guid isPermaLink="false">eca35670-35b9-4343-8def-50a644a4dc7d</guid></item><item><title><![CDATA[LA Marathon training program: Week 16 - Day 4 (The Race)]]></title><link>http://www.wincustomize.com/articles.aspx?aid=146158</link> <description><![CDATA[


LA Marathon training program: Week 
16 (The RACE!)

Sunday 
March 4th, 2007 





Race Day Marathon: 4:28:46 (Planned 3:30)
 

Weight: 190
Time: 8:15am
Temp: 72-81
Weather: Sunny
Route: LA Marathon Course

Notes:Disaster!!!! well kind of, I'm fine, I'm not even in that much 
pain, I just did allot of stupid things. I finished almost 1 hour over my dream 
time and about 45 minutes over my &quot;realistic&quot; goal time. I am going to write a 
blog about it, but I need to hit the showers. 

Here are the official results.

http://results.active.com/pages/searchform.jsp#VIEW 

Check back in for the long and tragic story that was my the &quot;Learning 
experience&quot; of my first marathon.
 



View my full 16 Week 
training program.]]></description> <pubDate>Sun, 04 Mar 2007 22:44:41 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=146158</comments><guid isPermaLink="false">deb8b3d1-18c9-4639-8c85-30bf6e8d18d2</guid></item><item><title><![CDATA[LA Marathon training program: Week 16 - Day 3]]></title><link>http://www.wincustomize.com/articles.aspx?aid=146080</link> <description><![CDATA[


LA Marathon training program: 
Week 16

Friday March 2nd, 2007 




Taper 3mi @ 9:13  (3mi @ 9:17) 

Weight: 192
Time: 6:00am
Temp: 29
Weather: 
Snow
Route:  
Treadmill

Notes:   This is my last run, save the most important one, 
the actual Marathon. This was yet another cake walk, as these taper runs should 
be. Nothing really to comment on, except that it went well. 

  Once again my dam ipod game me a sync error when I tried to upload my 
run. This is truly concerning me since I want to record the Marathon. I will 
however be using my Garmin, so I will not be without my Numbers (And more 
accurate numbers at that) to analyze. But I don't want to fall to far behind on 
my Nike+ page since I am almost to 1200 miles since I got it. 

  I am on the plain to LA as I write this, and I have to admit I am much 
more stressed out about the race then I should be, I am going to try and spend 
the rest of the day, and tomorrow convincing myself to trust my training. Come 
Sunday we shall see if the last 16 weeks were worth the effort. Of course just 
finishing your first Marathon is something. :)
 


View my full 16 
Week training program.]]></description> <pubDate>Sun, 04 Mar 2007 02:35:07 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=146080</comments><guid isPermaLink="false">4dce3898-3572-4bb7-af45-2a39d4537803</guid></item><item><title><![CDATA[LA Marathon training program: Week 16 - Day 2]]></title><link>http://www.wincustomize.com/articles.aspx?aid=145894</link> <description><![CDATA[


LA Marathon training program: 
Week 16

Thursday March 1st, 2007 



Tempo: 5mi - 3mi @ 7:47  
(5mi - 3mi @ 7:47) 

Weight: 192
Time: 5:30am
Temp: 32
Weather: 
Snow
Route:  
Treadmill

Notes:   This was my last bit of speedwork, though it 
seamed to hardly count, It really gave me a good feeling to do this, knowing how 
hard this same run was back in week 1. Now it was only a bit harder then my easy 
runs. 

  This run was particularly nice to do because Wednesday night I was 
convinced that I was getting a cold, and that my last 16 weeks were all about to 
be destroyed. However after taking a butt load of &quot;Airborne&quot; (which is more or 
less vitamin C shots), and a good night sleep. I was able to do this run without 
any problems. I am however going to keep up the Airborne, and make sure I get 
plenty of rest.
 


View my full 16 
Week training program.]]></description> <pubDate>Fri, 02 Mar 2007 03:10:07 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=145894</comments><guid isPermaLink="false">13770ecd-2b7a-4889-bf3f-90ef7084b96c</guid></item><item><title><![CDATA[LA Marathon training program: Week 16 - Day 1]]></title><link>http://www.wincustomize.com/articles.aspx?aid=145893</link> <description><![CDATA[


LA Marathon training program: 
Week 16

Tuesday February 27th, 2007 



Taper: 3mi @ 9:11  
(3mi @ 9:17) 

Weight: 192
Time: 5:30am
Temp: 22
Weather: 
Snow
Route:  
Treadmill

Notes:   The last week is here, and I am on a crazy roller 
costar of dread and hope. This run was pretty much uneventful as expected. 3 
miles at 9:17 was almost a cake walk at this point.  

  The only thing of note that happened with this run was that my Nike+ 
seams to not want to upload any more of my runs. I am hoping I can figure out 
what the problem is by the the end of the week. If the dam thing dose not record 
the Marathon I will be very un happy.
 


View my full 16 
Week training program.]]></description> <pubDate>Fri, 02 Mar 2007 03:08:05 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=145893</comments><guid isPermaLink="false">f5e6d664-0083-440f-8f64-404150425a18</guid></item><item><title><![CDATA[LA Marathon training program: Week 15 - Day 3]]></title><link>http://www.wincustomize.com/articles.aspx?aid=145892</link> <description><![CDATA[


LA Marathon training program: 
Week 15

Sunday February 25th, 2007 



Long Run: 8mi @ 8:41  
(8mi @ 8:41) 

Weight: 192
Time: 7:30pm
Temp: 27
Weather: 
Cloudy
Route:  
Treadmill

Notes:   I am writing this almost a week late, mostly 
because this last week of taper runs have been blessedly uneventful. But enough 
of that.

 This run went well, it was a bit hard for me to keep the pace down to 
8:41. But I really feel I need to to keep on schedule.  I did miss one run 
this week. (Friday.) So I am planning on sticking to the numbers for this last 
week. 
 


View my full 16 
Week training program.]]></description> <pubDate>Fri, 02 Mar 2007 03:04:41 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=145892</comments><guid isPermaLink="false">74dbf0ce-d986-452f-a8bf-b6054737fabe</guid></item><item><title><![CDATA[LA Marathon training program: Week 15 - Day 2]]></title><link>http://www.wincustomize.com/articles.aspx?aid=145094</link> <description><![CDATA[


LA Marathon training program: 
Week 15

Thursday February 22th, 2007 



Tempo Run: 5mi - 3.1mi @ 6.49  
(5mi - 3mi @ 7:19) 

Weight: 190
Time: 7:30pm
Temp: 32
Weather: 
Cloudy
Route:  
Treadmill

Notes:   This was the fastest 5k I have ever run. Clocking 
in at 21:12, a full minute faster then my last 5k race. I probably should not 
have done this so close to the marathon, but this tempo run was so fast that I 
could not resist trying to set up a new personal best. 

  I am officially going to take it easy for the rest of the taper. No more 
pushing it. But still I cant help but feel pretty good about today's run. This 
goes to show that training works. 

  After I finished this run I went to the Runners world training 
calculator, and was quite surprised to find it estimating my marathon time at 
2:23:30. I think this is not a realistic time for me, My maxVO might be up to 
it, but I don't think that I have the Lactic threshold to pull that kind of 
endurance off. I will still be ecstatic if I can pull of 3:30. 
 


View my full 16 
Week training program.]]></description> <pubDate>Fri, 23 Feb 2007 03:21:35 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=145094</comments><guid isPermaLink="false">e44770b5-892f-46cd-b98c-fc58e3c59540</guid></item><item><title><![CDATA[LA Marathon training program: Week 15 - Day 1]]></title><link>http://www.wincustomize.com/articles.aspx?aid=144868</link> <description><![CDATA[


LA Marathon training program: 
Week 14

Tuesday February 20th, 2007 



EZ Run: 4mi @ 8:41  
(4mi @ 8:44) 

Weight: 190
Time: 5:10am
Temp: 32
Weather: 
Cloudy
Route:  
Treadmill

Notes:   Simple short taper run, no big news. I wanted to 
keep pretty much on program. My treadmill wont do 8:44 so I did run a bit faster 
then planed. But not enough to make me concerned. 

  We have finally had a spell of decent weather, and today when I got home 
it was 38 degrees out, So I could not resist going for a short run when I came 
back. I used the opportunity to finally calibrate my new Nike+ Sensor. I did the 
walk calibrate for 400m. And I went ahead and did the Run Calibration for 1mile. 
I ran a bit faster then I meant to. 7:27. I am bit concerned that the Ipod will 
expect me to always be running at that pace. Oh well it should be better then 
the default settings it has been at for the last week.
 


View my full 16 
Week training program.]]></description> <pubDate>Wed, 21 Feb 2007 01:20:53 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=144868</comments><guid isPermaLink="false">cd85c177-b5d3-4869-a76a-df0ccf3e7fb4</guid></item><item><title><![CDATA[LA Marathon training program: Week 14 - Day 4]]></title><link>http://www.wincustomize.com/articles.aspx?aid=144700</link> <description><![CDATA[


LA Marathon training program: 
Week 14

Sunday February 17th, 2007 



Long Run: 13.1 @ 7:55 
(12mi @ 8:44) 

Weight: 189
Time: 7:30am
Temp: 17
Weather: 
Snow
Route:  
Treadmill

Notes:   Successes! 

  Today was a much needed successes, and proof that the last 15 weeks have 
not been wasted. The program called for 12mi @ 8:44, but I have been concerned 
that I was not doing any longer runs at my &quot;Race Pace&quot; of 8:00 so I decided a 
month or so ago to do this last long run at 8:00. My main fear is that I would 
not be able to. Thus proving that there was no way I could reach my goal time 
for the Race.

  Not only was I able to maintain 8:00 for 12 miles, I was able to do the 
next 1200m at 6:53 and the last 200m at 6:00. I actually wanted to finish even 
faster but my treadmill caps out at 10 mph. After about 10miles of this run, I 
knew I could do it with no real problem and my sprits lifted. I spent the last 
few miles in the highest of runners highs. For the first time in months I feel 
that I am accentually ready for the Marathon. This is good because it is 2 weeks 
form today.

  One other thing of note is that I tried to calibrate my Nike+ on the 
treadmill while I warmed up, It gave me some error, but went on to record this 
run at a steady pace, almost exactly 30 seconds to slow the entire time. Saying 
that I had done 12.11 miles. This is good news since this is the first time in a 
while that It has not had a wiled speed spike for the first few miles. I am 
hoping if I can calibrate it properly this week I might get better readings in 
the future.

  This run also marks the end of any significant training for the LA 
Marathon, the next two weeks are taper and maintenance. I think my body is as 
ready as it is going to get. All I can do is hope it is enough.
 


View my full 16 
Week training program.]]></description> <pubDate>Mon, 19 Feb 2007 20:59:43 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=144700</comments><guid isPermaLink="false">20361ea6-7e05-414f-acf4-6dab2fdb3673</guid></item><item><title><![CDATA[LA Marathon training program: Week 14 - Day 3]]></title><link>http://www.wincustomize.com/articles.aspx?aid=144699</link> <description><![CDATA[


LA Marathon training program: 
Week 14

Saturday February 16th, 2007 



EZ Run: 5 @ 8:41  
(5mi @ 8:44) 

Weight: 190
Time: 6:10am
Temp: 10
Weather: 
Snow
Route:  
Treadmill

Notes:   Beside form being one day late, this run went off 
perfectly fine. No pain no strain, 5 miles is just about perfect for a morning 
run. Any longer then that and it gets boring, or I start to worry about being 
made late to work.

  Tomorrow is my last Long Run of any real concern, and I am a little 
nerves about it. 
 


View my full 16 
Week training program.]]></description> <pubDate>Mon, 19 Feb 2007 20:58:18 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=144699</comments><guid isPermaLink="false">fb63c720-cc8f-4659-91e4-5441402d6037</guid></item><item><title><![CDATA[LA Marathon training program: Week 14 - Day 2]]></title><link>http://www.wincustomize.com/articles.aspx?aid=144263</link> <description><![CDATA[


LA Marathon training program: 
Week 14

Thursday February 15th, 2007 



Speedwork: 8mi - 4 x 1mi @ 6:53  
(8mi - 4 x 1mi @ 6:55) 

Weight: 190
Time: 5:10pm
Temp: 10
Weather: 
Snow
Route:  
Treadmill

Notes:   This was my last serious set of speedwork before 
the Race. I considered replacing it with a repeat of my last set of Yasso 800's. 
But I decided that it should stick to schedule. I was also a bit concerned that 
this speedwork would be to hard. But as it turned out It was not that bad. Not 
to say it was not hard, It was, harder then I think it should have been for me 
at this point in my program. 
  Once more my treadmill was not able to do 6:55, so I went ahead and ran 
the bulk of my intervals at 6:53. I ran the last 200m at 6:00 just to see if I 
could. I did my jogs at 13:00 and my warm up and cool down at 12:00.
  Over all things went smooth. Tomorrows run should be a cakewalk, Sunday 
will be my last hard run before the race. I am planning on doing it at &quot;Race 
Pace&quot; 8:00. If I can manage 12 miles at that speed, then my goal time might not 
be as insane as I think it is. Check back next week to find out.
 


View my full 16 
Week training program.]]></description> <pubDate>Fri, 16 Feb 2007 02:06:28 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=144263</comments><guid isPermaLink="false">42fe5680-d2d7-4c5f-a220-2eb03179dda5</guid></item><item><title><![CDATA[LA Marathon training program: Week 14 - Day 1]]></title><link>http://www.wincustomize.com/articles.aspx?aid=144012</link> <description><![CDATA[


LA Marathon training program: 
Week 14

Tuesday February 13th, 2007 



EZ Run: 6mi @ 8:28  
(6mi @ 8:44) 

Weight: 190
Time: 7:00pm
Temp: 10
Weather: 
Snow
Route:  
Treadmill

Notes:   I was a bit worried about this run, I am still 
sour from my long run, but all went well. After my disappointing performance on 
Sunday, I have decided to make sure I stay on schedule for these last few taper 
weeks.
  Despite this I ran a bit harder then I wanted. I started at 8:49 for the 
first mile, then clicked it up .1 of a mile for the rest of the run, and the 
last 1.25 miles I increased it every .25 of a mile.  I ended up finishing 
at 7:40. 
  Over all I am happy with the run, My legs feel much better. I am still 
concerned about the Marathon. I am pretty much convinced that 3:30 is a 
un-realistic goal, and am trying to decide what is realistic. For the moment I'm 
just going to keep on program. 
 


View my full 16 
Week training program.]]></description> <pubDate>Wed, 14 Feb 2007 02:58:23 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=144012</comments><guid isPermaLink="false">6f6ad78e-0594-4a98-b49b-3db88e565a8f</guid></item><item><title><![CDATA[LA Marathon training program: Week 13 - Day 3]]></title><link>http://www.wincustomize.com/articles.aspx?aid=143898</link> <description><![CDATA[


LA Marathon training program: 
Week 13

Sunday February 11th, 2007 



Long Run: 20mi @ 8:42  
(20mi @ 8:44) 

Weight: 188
Time: 12:00pm
Temp: 14f
Weather: 
Light Snow
Route:  
Indoor Track

Notes:   Ouch!

  This should read, Long Run: 20 something miles @ 8:40-ish minutes a mile. 
I don't really have any idea what happened with this run, but it was hellish.
  My first problem was not un-expected. The indoor 
track is 11 laps to a mile, this makes it very difficult to keep track of the 
miles. The thing that is killing me, is that I'm not convinced that it was 11 
laps to a mile, it might have been 11.5 or 10.5. This was only my second run 
with my new Nike+ sensor. I have not had a chance to calibrate it yet, so I 
could not trust what it was telling me. And needless to say my Gamin dose work 
inside. So I could not be sure how far I went.

  My second problem was the track itself, I was short, had allot of sharp 
right turns. I'm not sure but I think the it was concrete, which is harder then 
asphalt, as any runner can tell you. At least after a few miles. And the sharp 
right turns seamed to have built up to the point where my right leg fatigued 
much faster then my left. I am righting this on Monday, and I am sourer then I 
have been in months. 

  The last problem was, myself, I did my taxes on Saturday, and much to my 
surprise was not completely screwed by the IRS, so we went out dinner. And I 
ordered Chicken Parmesan, problem was I only eat the chicken. All protein, then 
I went on to drink (to much). In short I was a bit hung over, and not properly 
rested when I packed up to head to the Rec Center.

  The long and short of this was, This run was hard, harder then it should 
have been. The only thing I can think of is that I ran to fast, and could not 
tell because I was not able to tell what my real pace was. I am almost sure that 
I averaged closer to 8:00 then 9:00 but I have know why to prove it, I am pretty 
sure that I at least met my smart coach goal for Sunday. I am disappointed 
however because I wanted to do 24miles. But I just could not bring myself to go 
on after 20. 

  One last note, is that this run has made me seriously reconsider my goal 
time for the Marathon. At this point I will be quite happy with any time under 
4:00. And have decided that a more realistic goal is 3:40 or 3:45.
 


View my full 16 
Week training program.]]></description> <pubDate>Tue, 13 Feb 2007 02:30:09 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=143898</comments><guid isPermaLink="false">65bc0c72-b310-423b-9be6-4b88c0bd80e8</guid></item><item><title><![CDATA[LA Marathon training program: Week 13 - Day 2]]></title><link>http://www.wincustomize.com/articles.aspx?aid=143659</link> <description><![CDATA[


LA Marathon training program: 
Week 13

Friday February 9th, 2007 



Tempo Run: 5mi - 3mi @ 7:19?? 
(5.1mi - 3.1mi @ 7:08)??

Weight: 189
Time: 7:00pm
Temp: 18f
Weather: 
Light Snow
Route:?? 
Treadmill

Notes:???? I missed a run this week, but I did not want to 
skip my speed work, so I moved my tempo to friday night. 
?? 
?? I could not help but push up the pase a bit, since It was so close to the 
fastest 5k I had ever done, which was at 7:14. So I did about half at 7:19 and 
pushed it up to 7:03, and then to 6:58. This got me to the time I wanted, of 
22:11. This is a testament to the last 13 weeks, this tempo run was faster then 
the 5k race that I used to derive my training program. I am quite happy with it.
?? The nicest thing was that I was not even that wiped 
out by this run. I even had enough energy to run the last 200m of of my cool 
down at 6:00. (Discovering in the process that my tread mill dose not go above 
10 mph. (6:00). But I don't think that will be a problem for at least a year.


?? Sunday is my last scary run, I'm scheduled to do 20mi, but I am going to 
try and do 24. Less then a month to the marathon. I can now officially say that 
I have never trained so had for anything. I hope it was worth it.
??


View my full 16 
Week training program.]]></description> <pubDate>Sat, 10 Feb 2007 20:56:12 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=143659</comments><guid isPermaLink="false">1de30b13-cc55-4fd6-94e7-1ac25d5426d6</guid></item><item><title><![CDATA[LA Marathon training program: Week 13 - Day 1]]></title><link>http://www.wincustomize.com/articles.aspx?aid=143460</link> <description><![CDATA[


LA Marathon training program: 
Week 13

Wednesday February 7th, 2007 



EZ Run: 6mi @ 8:44?? 
(6mi @ 8:44)??

Weight: 190
Time: 5:30am
Temp: -3f
Weather: 
Clear
Route:?? 
Treadmill

Notes:???? I had a pretty crazy Tuesday, and missed running, 
so I did my Tuesday run today. I am going to push my Thursday run back to 
Thursday night as well. But otherwise things are fine.

?? This run was un eventful, other then finding out that my treadmill dose 
not do 8:44, (My new EZ pace) it dose 8:49 or 8:41, this makes it a bit hard to 
split, up to average 8:44. I'm not to worried about this I am pretty sure I will 
just end up doing these runs at 8:41. 

?? The only thing that is worrying me at this point is my Sunday run 
(20-24mi). Which I think I will try and do at the Livonia Rec Center on there 
indoor track. My program begins to taper after Sunday, and I have to admit I 
will be happy to see it.
??


View my full 16 
Week training program.]]></description> <pubDate>Fri, 09 Feb 2007 02:49:19 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=143460</comments><guid isPermaLink="false">393f87d0-7f4f-4a4b-ac95-ef88b2bf96b6</guid></item><item><title><![CDATA[LA Marathon training program: Week 12 - Day 4]]></title><link>http://www.wincustomize.com/articles.aspx?aid=143130</link> <description><![CDATA[


LA Marathon training program: 
Week 12

Sunday February 4th, 2007 



EZ Run: 8mi @ 8:40  
(8mi @ 8:55) 

Weight: 190
Time: 7:00pm
Temp: -3f
Weather: 
Clear
Route:  
Treadmill

Notes:   I was very happy to get back to running, even on 
the treadmill. Even after getting off a plain, I was looking forward to getting 
back on schedule. 

 To keep thing interesting I tried to stair step the pace a bit, I started 
at 8:57 and sped up .1 of a mile every mile. I dropped down once at mile 3, but 
still ended up running the last mile at 8:00. 

 This run also marked the end of my Nike+ sensor. I got it to work for a 
few minutes but I think the batteries in the shoe sensor is dead. I was not 
terribly surprised by this, 1000 miles is a reasonable life span for a 29 dollar 
sensor. I have already bought a new one, and am will be braking it in on my EZ 
run on Tuesday. With a little luck this one will be more accurate. 
 


View my full 16 
Week training program.]]></description> <pubDate>Tue, 06 Feb 2007 03:49:47 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=143130</comments><guid isPermaLink="false">4e2e5925-7700-4d56-b6a0-63b1264c262c</guid></item><item><title><![CDATA[LA Marathon training program: Week 12 - Day 3]]></title><link>http://www.wincustomize.com/articles.aspx?aid=143129</link> <description><![CDATA[


LA Marathon training program: 
Week 12

Thursday February 1st, 2007 



Elliptical Machine: 1hour 12minutes  
(8mi @ 8:55) 

Weight: 188
Time: 6:00am
Temp: 5f
Weather: Light Snow
Route:  
Elliptical Machine

Notes:   I have never used a elliptical machine for more 
than a few seconds, I have always found the motion odd, so have avoided them. 
However today there was 6 inches of snow on all the roads, and I was 7000 feet 
up the Colorado mountains. So I decided that It would be worth giving a try.  
Since this machine did not have a Pace, and the speed feedback seamed to be 
based on some very strange combination of resistance and leg turnover, I could 
not really tell how I was doing. I settled for watching my heart rate. I managed 
to keep it at between 120 and 135 for the majority of the time.

  I'm looking forward to getting back on the treadmill Sunday. And hoping 
to avoid Elliptical Machines in the future.
 


View my full 16 
Week training program.]]></description> <pubDate>Tue, 06 Feb 2007 03:29:47 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=143129</comments><guid isPermaLink="false">b097e025-4420-4aec-a87d-2f74763f1423</guid></item><item><title><![CDATA[LA Marathon training program: Week 12 - Day 2]]></title><link>http://www.wincustomize.com/articles.aspx?aid=143124</link> <description><![CDATA[


LA Marathon training program: 
Week 12

Thursday February 1st, 2007 



Yasso 800's: 9.50mi - 10 x 800m @ 3:25 
(9.5mi 10 x 800m @ 3:30)??

Weight: 188
Time: 6:00am
Temp: 8f
Weather: Light Snow
Route: 
Treadmill

Notes:???? This was my last set of Yasso 800's, or was at 
least supposed to be. Considering how hard these were when I started, I am quite 
happy with how this went. Starting at the 4th repeat, I bumped up the pace .1 of 
a mile each repeat. Ending with my last 2 at 3:20.?? I don't know if I was 
supposed to do this, but I felt up to it so I went ahead and ran with it. 

?? The bad news is that, right after finishing these I read realized that I 
started my Yasso 800's to early. They recommend that you do your last repeat 14 
to 17 days before the marathon, Today's run was almost 2 weeks beyond that. So I 
am thinking of doing this same run one more time, 17 days before the race. 

?? Only other thing to mention, is that after this run I got on a plain for 
4 hours. This is not something I recommend. 
??


View my full 16 
Week training program.]]></description> <pubDate>Tue, 06 Feb 2007 03:05:33 -0500</pubDate><comments>http://www.wincustomize.com/articles.aspx?aid=143124</comments><guid isPermaLink="false">9eb01566-2f41-40aa-b7fd-9c739ca3c892</guid></item><item><title><![CDATA[LA Marathon training program: Week 12 - Day 1]]></title><link>http://www.wincustomize.com/articles.aspx?aid=143123</link> <description><![CDATA[


LA Marathon training program: 
Week 11

Tuesday 
 January 30th, 2007 



EZ Run: 7mi @ 8:40 (Planned: 
8mi @ 8:55)??

Weight: 188
Time: 6:00pm
Temp: 8f
Weather: Light Snow
Route: 
Indoor Track.

Notes:???? This should say 7mi @ 8:40 and 45 minutes of 
basketball. I think this is enough to make up for the missing mile. On Tuesdays 
Stardock plays gathers at the local rec. center for a game of basketball. I tend 
to ditch, since I am not the best person for team sports. But since it was 8 
degree out, I opted to go to the game, and run after, on the centers indoor 
track. 

?? I originally planed to do 8 miles, but I had to meat my wife at 7pm, and 
I was going to be very late, so I skipped the last mile. With the thought that 
the time on the court counted at least for 1 mile. Since this week recovery I'm 
not to worried. 
??


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