Chaney Family Dot Com

Monday, August 31, 2009

Chaney Update 08.31-09.06

Life
Yes indeed folks. Got my Kiss tickets for the September 28th show. They are on their Kiss Alive 35 anniversary tour. I saw them in 1977 on the Destroyer tour and pretty much every tour after that until they took off the makeup. I may even have some of my old tour programs somewhere around here. Old...Fat...and Rich. Sounds good to me. Jo will have to put up with me at the show.

School starts this week. It will be nice to get into a groove. Summer was good but I like structure. I am going to start helping out at Vertical Runner soon. Stop in and say hello.

Cross Country
A fantastic weekend invitational on my birthday. Everyone ran well including my varsity boys team. Five out of the seven hit PR's. Hopefully a sign that the training I am putting together for them is and will be paying off. The girls team has fewer people and they are a little farther apart from each other. I need to focus on their improvement this week.

Training
Good week of training behind me. Test week ahead. I need to hit my numbers this week if I have any chance of running a decent marathon for a 46 year old guy. Stay tuned...

Mon: 8 easy miles
Tue: 12 miles with 8 tempo in the middle
Wed: 13 group miles
Thu: 8 easy miles
Fri: 23 miles as follows-> 8 easy + 8 marathon pace + 1 tempo + 4 marathon pace + 1 tempo + 1 marathon pace. A great workout.
Sat: 6 recovery miles
Sun: 10-12 group miles

Sunday, August 23, 2009

Weekly Update

Running
Had a pretty good week. First higher mileage week since the Burning River. I have jumped into my Pittsburgh Marathon plan at week 9. I will follow this plan to Columbus. First priority was getting the miles in....and I did that. Next week I incorporate the pace specific workouts. Here is what is in store...

Mon: 7 easy miles
Tue: 2 mile WU + 8x1000 meters w/3 min recovery + 2 mile CD
Wed: 13 group miles
Thu: 8 easy miles
Fri: 10 easy miles
Sat: 12 miles with 6 at marathon pace
Sun: 17 miles

My only concern is my left calf. I pulled or tore a muscle at the 2 mile mark of my 21 mile run on Sunday. It mostly feels like a charlie horse at this point. I will be careful over the next few days.

School
Final week of vacation ahead for both of my kids. Maddie starts on Sept 1st and I take Logan to Ohio University on Sept 3rd. The challenge for both kids (and me) is to get back into a school like sleeping routine.

Cross Country
The team had a good week of practice. We finished phase II and will begin phase III on Monday. Our first meet is on Saturday. A good showing would be a nice birthday gift for me.

Misc
Jo and I will be escorting Bill Rodgers around town again over the RRAM weekend. For being one of my running idols it is pretty cool that he even remembers me. We should have fun while he is here.

Tuesday, August 18, 2009

A Few of my Favorite Things

TV Show - True Blood. Nothing cooler on the air.
Technology - Garmin 310XT.
Running Route - Mingo Trail. I often forget how much fun this loop can be.
Workout - 6x400 meters followed by 8x200 meters. All up hill.
Quote - "The thought of Brett coming out of retirement yet again makes me want to Favre." - Shawn Bolender
Beverage - Mountain Dew Voltage. Bring on the sugar and calories!
Activity - Coaching High School Cross Country.
Website - www.worth1000.com
Retro Album - Combat Rock by the Clash
Memorable Photo - Maddie on the first and second day of 1st Grade. Love it day 1. Hated day 2!

Friday, August 14, 2009

Training Update 08.14.09

I know I said I would write a recap for the Burning River 100...but honestly I just don't have the motivation right now to document a blow by blow account of the day. I will say it was good, then very very bad, then very good. Jo kept me in the game and is the sole reason I finished. I can't thank her enough.

Moving Forward
I have two remaining targets in 2009. The first will be the Columbus Marathon. I have come out of the 100 with little to no residual issues. I feel great and am able to run at a good pace. The second target will remain private for right now. First things first.

Training Schedule - August 17th to 23rd
Mon - 8 miles easy
Tue - 19 miles with a few tempo-ish bursts.
Wed - 9 group miles
Thu - 6 easy miles
Fri - 10 easy miles
Sat - 22 miles total. 2 easy + 4 tempo + 10 easy + 4 tempo + 2 easy
Sun - 12 group miles

Cross Country
We had our time trial last night as part of the Heideman XC race. I was very pleased with the performances the kids turned in. Most ran faster than I expected and they even brought home some hardware. It will be interesting how the training plan I have put together for the season shakes out. Hopefully well.