View Full Version : Training Week Ending July 4, 2004
Training Week Ending July 4, 2004
Just posted it now. Time was 1:49:13
--
Colm
"Phil M." <pmarg@charter.net> wrote in message
news:Xns951C9002E6E8Bseilogramp@216.77.188.18...
: One dark day on Usenet, "C.G."
: <baloney@yourwobblybitsmoosepucky.com> said
: news:NHXFc.3839$Z14.4886@news.indigo.ie:
:
: > Sat: Coastal Challenge 1/2 marathon
:
: That's it? No time? No report?
:
: Phil M.
SwStudio <shhhh_secrets@hotmail.com> wrote:
> Greetings, rec.runners! Please tell us about your training
> week and goals.
M - 3 miles @ 12:00 T - - W - 2 miles @ 6:26 T - - F - 3
miles @ 9:00 S - 6.5 miles @ 8:20 - longest for the year.
total: 14.5 miles
goals for the year: sub-19 5K + sub-5 mile.
jobs
Goal: 240km in ~30hours on Friday/Sat 9-10 July
Tapering for race on Friday. Getting that distant, diffuse
nervous feeling. Knowns:
- will use Asics 2090s & coolmax socks which I used in
the desert
- will use energy drink and 3 sorts of bars ditto
- will take some "Adep" along (chicken broth flavoured
maltodextrins)
- will take a pack of mixed salted nuts
- will set off at about 6'10/km (10'/mile) pace
- will not walk until necessary, except for refueling (and
taking photos etc; see unknowns)
Unknowns:
- which of two different backpacks or the Camelbak
I'll be using
- what kit I'll be having sent on to the 3 eliminatory
checkpoints
- whether I'll take the Canon A80
- whether I'll take a mobile phone and risk having it thrown
in the canal by Tony :-)
- why the hell I didn't even try to talk myself out of this
:->
Mon 0:45 8km 5mi Recovery in office neighbourhood
Tue REST
Wed 1:18 14km 9mi Riverside trails
Thu 0:48 9km 6mi Easy on grass in park
Fri 0:52 12km 8mi 30' up, lines, 16 x 30"/30", 10' down
Sat REST Sun REST
_________________
3h30m 43km 26mi
M: 60 min spincycle; 3 miles @ 10
T: 60 min spincycle; 3 miles @ 10
U: DNS/R
V: 90 min spincycle
W: 75 min spincycle
X: DNS/R
Y: 2 hr spincycle
Z: 3 miles running @ 10; 20 min elliptical
Goals: get over ear/throat/sinus infection; perhaps add some
miles slowly?; look for shoes
\\ - - // ( @ @ ) +--------oOOo-(_)--oOOo----
+ +------------------------Oooo----+ oooO
( ) ( ) ) / \ ( (_
m 3.8m, hilly, 32:59 t 3.8m, hilly, 32:18 w 6.63m, hilly,
58:17 r dnr f 6.63m, hilly, 56:30 s about 7m hilly, slow and
easy, 68:10 s dnr
I'm tired of writing "hilly". on these courses, my runs
always have significant hills after 10minutes or so. short
and steep, 2-4 minutes going up. the days I try not to slow
down going up are the days I run much faster overall. I also
end up running the flat sections faster on these days,
probably because once I get my heart and legs going, I don't
want to slow down again.
>> Greetings, rec.runners! Please tell us about your
>> training week and goals.
<<
Mon - DNR Tue - DNR Wed - 5 miles, 51:21 Thu - 9.3 miles, no
time Fri - DNR Sat - DNR Sun - 8 miles, 1:22:26
Total - 22.3 miles
Mike
>Sa: 9.3mi incl 5K race (19:44, 2nd OA female, 1st masters female)
Woo hoo!!!! Congrats!
--
Brian P. Baresch Fort Worth, Texas, USA Professional editing
and proofreading
If you're going through hell, keep going. --Winston
Churchill
"steve common" <steven.common@wanadoo.fr> wrote in message
news:pqdje0p2kljcd851unc1061cvf0kql1bqh@4ax.com...
> Goal: 240km in ~30hours on Friday/Sat 9-10 July
You're mad! ;-)
Makes my 43 miler in August seem like a jog round the block.
> Unknowns:
> - whether I'll take the Canon A80
Weight concerns or other reasons?
Tim
steve common wrote in message ...
>Goal: 240km in ~30hours on Friday/Sat 9-10 July
>
>Tapering for race on Friday. Getting that distant, diffuse
>nervous feeling. Knowns:
>- will use Asics 2090s & coolmax socks which I used in
> the desert
>- will use energy drink and 3 sorts of bars ditto
>- will take some "Adep" along (chicken broth flavoured
> maltodextrins)
>- will take a pack of mixed salted nuts
>- will set off at about 6'10/km (10'/mile) pace
>- will not walk until necessary, except for refueling (and
> taking photos etc; see unknowns)
>
>Unknowns:
>- which of two different backpacks or the Camelbak I'll
> be using
>- what kit I'll be having sent on to the 3 eliminatory
> checkpoints
>- whether I'll take the Canon A80
>- whether I'll take a mobile phone and risk having it
> thrown in the canal by Tony :-)
lol - no worries I can't make it but I'm interested in how
it goes. Best of luck.
- Tony
>- why the hell I didn't even try to talk myself out of
> this :->
>
>
>Mon 0:45 8km 5mi Recovery in office neighbourhood
>
>Tue REST
>
>Wed 1:18 14km 9mi Riverside trails
>
>Thu 0:48 9km 6mi Easy on grass in park
>
>Fri 0:52 12km 8mi 30' up, lines, 16 x 30"/30", 10' down
>
>Sat REST Sun REST
> _________________
> 3h30m 43km 26mi
steve common wrote:
> Goal: 240km in ~30hours on Friday/Sat 9-10 July
>
> Tapering for race on Friday. Getting that distant, diffuse
> nervous feeling.
Good luck, Steve!
Dot
"steve common" <steven.common@wanadoo.fr> wrote in message
news:pqdje0p2kljcd851unc1061cvf0kql1bqh@4ax.com...
> Goal: 240km in ~30hours on Friday/Sat 9-10 July
Is this your goal or the set by the RD? I checked a few 24
hour runs and you best be doin' some serious humping.
Is there a web page to monitor? I can remember my first 4
mile race in 28 minutes and building up to include 100 miles
and 21 hours. I ain't goin' no further. Have you determined
a run walk strategy for race day?
Best of luck, your swimming upstream!!! :)
-DougF
onemarathon <cam_wilson@NOSPAMsympatico.ca> wrote in message news:<cam_wilson-36A2DA.12270804072004@nr-tor01.bellnexxia.net>...
>
> Running-wise, it was a bummer week.... no running at all,
> due to an aching IT Band, near the right knee. i'm resting
> it, stretching, doing some exercises.... haven't
> remembered to ice it though. got some deep massage to
> loosen up the tight quads, which may be causing an
> imbalance that's making this a problem. the calves are no
> longer an issue... they used to be the culprit.
Sorry to hear about your continuing issues with ITBS. Mine
will flare up from time to time but I have found religion in
stretching, rolling and the occasional ice application.
Keeps it at bay for the most part.
Keep up the faith and the therapy, and good luck!
Mike C
>
> As a result, i've only been able to swim (every day)
> during the week. even cycling aggravated the thing. but
> the swim - in a very cool/cold outdoor pool - has been
> good therapy, and a tiny jog yesterday felt fine. i might
> head out later today or tomorrow for a test run.
>
> Fingers crossed,
>
> Cam
P.S. How did the test run go?
Dot <dot.h@#att.net> wrote in message news:<xctGc.64864$OB3.41895@bgtnsc05-news.ops.worldnet.att.net>...
> steve common wrote:
> > Goal: 240km in ~30hours on Friday/Sat 9-10 July
> >
> > Tapering for race on Friday. Getting that distant,
> > diffuse nervous feeling.
>
> Good luck, Steve!
>
> Dot
ditto on the luck! Sounds like a crazy race to say the
least! = )
Goal: Stay healthy, Last week's goal was to run at least 0.5
mi wu/cd when playing ultimate, work up to 20 mpw
M: off
N: 6.5-7mi* - 1:45 hrs.
O: ulti 2 hrs. wu .75 mi (15 min) / cd 3.5 mi (1 hr)
P: ulti 1 hr. wu 1.0 mi (15 min) /cd 1.0 mi (20 min)
Q: off Sa: 6.5-7mi* - 1:40 hrs. Su: hot box (ulti take-off)
3 hrs. wu .5 mi (10 min.) / cd 1.0 mi (22
min.)
Total mileage - 20.75 run.
Pretty happy about the wu/cd goal. Seems to make the rest of
the runs easier as well. And it helped me break 20 mpw.
*I'm having map vs. mileage post issues. I have a bike trail
map for the city and from that I have figured that my long
run path is just under 6.5 mi. But the path is marked with
really nice sign posts and from those plus yahoomaps my run
should be more like 7.5+ mi.
Any votes on which distance I believe?
I also start class this week. I've got class 3 nights a week
for 4 hrs. for the entire month of July. Class which
thuroughly screws playing any ultimate. I'm going to have to
run my runs to the morning as well. I'm hoping to maintain
20 mpw (2x6 mi. + 3x3 mi.) for the next month.
The more I run...the more I understand others' addiction.
~b
"Tony" <qtrader2@(remove)hotmail.com> wrote:
>lol - no worries I can't make it but I'm interested in how
>it goes. Best of luck.
Thanks :-) But just look at what I could have used...
http://www.alivetechnologies.com/
"Tim Downie" <timdownie2003@obvious.yahoo.co.uk> wrote:
>You're mad! ;-)
Stark staring 8(:->~
Re: taking the Canon or not. I'm just not sure whether I
should be going out thinking of nothing but the race at
hand, or whether having something else to do might help. I
carted the thing across the desert and am very pleased I
did, but I can go to the canal anytime. Then again, I took
photos mostly of people, so...hmmmmm..
Dot <dot.h@#att.net> wrote:
>Good luck, Steve!
Ta Dot. BTW did you ever buy yourself a new backpack? I
didn't follow the group too closely for a while, so maybe
missed the news?
"Doug Freese" <dfreese@hvc.rr.com> wrote:
>Is this your goal or the set by the RD?
30 hours is my goal (8km/h), 34 hours is race time
limit (7km/h).
>Is there a web page to monitor?
Unfortunately I haven't got round to doing for myself and
the organisation hasn't done anything either. There's just
the static site http://integraleriquet.free.fr/en/
If I do end up taking the Internet-enabled Smartphone, I may
mail someone along the way but no promises.
For as long as possible, I'll run all the time and only walk
to eat/drink/take photos/stretch but am under no illusions
that I'll be doing a lot of walking in the later stages.
The plan is to go out just fast enough to arrive at the
first checkpoint about 30 mins before the cut-off (9km/h
required) and to keep that average speed up as long as
possible. If I can get halfway in about 14 hours, I'll be
well pleased.
I'm off to bed now, will let you know what happened ASAP.
Becca wrote:
>
> *I'm having map vs. mileage post issues. I have a bike
> trail map for the city and from that I have figured that
> my long run path is just under 6.5 mi. But the path is
> marked with really nice sign posts and from those plus
> yahoomaps my run should be more like 7.5+ mi.
>
I'm assuming that you're getting the distance from the trail
map by tracing and using the map scale in the legend.
Assuming your trail has hasn't had any reroutes, changes in
trailheads, etc since it was mapped or sign posts installed,
I think I tend to believe sign posts more than maps, esp. if
it's a city-wide map. But it's entirely possible that the
sign posts weren't installed properly. Can you ride it with
a bike with a calibrated odometer? That's what I tend to
believe unless I have reason to believe something else is
more accurate, which it sometimes is.
Dot Yes, our trailhead has been relocated (and possibly
again), portions have been rerouted, there's occasional sign
posts left from the old trails, and the couple mileage posts
have distances, but I haven't got a clue from where. But a
map of part of the system has a table of distances between
intersections, and they were measured by someone reliable
and checked by gps. They are trying to improve signage on
the system.
--
"Success is different things to different people" -Bernd
Heinrich in Racing the Antelope
steve common wrote in message ...
>"Tony" <qtrader2@(remove)hotmail.com> wrote:
>
>
>>lol - no worries I can't make it but I'm interested in how
>>it goes. Best
of
>>luck.
>
>Thanks :-) But just look at what I could have used...
>http://www.alivetechnologies.com/
hmm does look interesting. Good for long distance
coaching perhaps.
steve common wrote:
> Dot <dot.h@#att.net> wrote:
>
>
>>Good luck, Steve!
>
>
> Ta Dot. BTW did you ever buy yourself a new backpack? I
> didn't follow the group too closely for a while, so maybe
> missed the news?
I did get a cb Lobo as an *interim* solution for summer
running when I don't need to carry as much gear. I had
posted some of my comments earlier on some changes being
made in camelbaks http://tinyurl.com/2uy7n
Earlier you had mentioned something about one of your packs
not working out quite right and were going to comment on it.
So I'm curious as to what you've been finding. I noticed
your decision between 3 packs for this race ;) and was going
to ask you after your race.
One of the sales people at REI showed me the lighter
materials that packs are being made out of now, but they
didn't have decent hydration bladder pack with it yet.
So I'm anxious to see where the technology goes. I
haven't found the ultimate pack yet ;) (nor wind shell
for that matter)
Dot
--
"Success is different things to different people" -Bernd
Heinrich in Racing the Antelope
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