Training Week Ending 4/13/2003

[Swstudio]

Greetings, rec.runners! Please tell us about your training week and goals.


cheers,

David (in Hamilton, ON) www.allfalldown.org (my band/photo website)

[Amarcus]

SwStudio <shhhh_secrets@hotmail.com>wrote...
>Greetings, rec.runners! Please tell us about your training week and goals.

Hey, I'm a novice runner, some already know me here. my goal is to be able to run for one hour each
day. I've been doing it for two weeks now (half an hour daily). I just took a little break today and
instead of running I went on the bicycle.

[Cam Wilson]

In article <FKWla.6840$h%2.413845@read1.cgocable.net>, "SwStudio" <shhhh_secrets@hotmail.com> wrote:

> Greetings, rec.runners! Please tell us about your training week and goals.

s - 1 hr lane swim, 8 x 100m intervals + continuous swim of 750m m - :45 mid-pace run t - DNR, total
rest w - :40 fartlek run t - :40 on bike, spinning f - :45 on bike s - intervals @ the track (1st of
the year): 3x400m, 2x800m sunday, april 13 - will do 1:30 swim

thoughts: feeling good and strong and injury-free! (knock wood)

goals:

May 10 Ottawa National Capital Race Weekend 10K

May 24 - Early Bird Triathlon Try-a-Tri

Cam

[ultrajohn1]

94

april showers may bring may flowers

[Chris Smith]

> "SwStudio" <shhhh_secrets@hotmail.com> wrote:
> > Greetings, rec.runners! Please tell us about your training week and goals.

DNR entire week after April 5th 50-miler. No soreness by Wednesday, but channeled my want-to-run
entergy into yard work and catching up on things around the house instead. Now that the weather in
southern Virginia is nice again, it will be harder to resist the road. Still plan to take it easy
the rest of April and run only for fun two or three days a week just to stay loose. Good luck to all
working toward spring marathons or other races. chris

[Bill-Always Har]

>april showers may bring may flowers

"May bring," may bring??? That's kind of a pessimistic view John.

Bill R.

=============> - -- - (_!_)
OO

[ultrajohn1]

cum

april showers may bring may flowers

[Nina Stoessinge]

(sorry about originally posting this to a separate thread - i tried to cancel it but outlook doesn't
seem willing.)

Mon: rest Tue: 7.5 @ 9:50 - great run with a crash Wed: gym day, 20' ellipticals & 10' bike Thu:
rest Fri: 4 @ 9:40 Sat: rest Sun: 5 @ 9:30 (felt rather 'brisk')

Total: 16.5 miles

I've been running with my Fitsense this week and it finally feels like 'training' again. Good stuff.
Of course I've lost a lot of speed over the winter, but I can feel it coming on again.

Goal wise, I really wanna do that Black Forest race again in mid-July that was my first HM last
year. They have a 10k too so I'm probably gonna do that, although if I feel up for it by then I
might just do the HM. I'd also like to race some shorter distance within the next month or so.

cheers, nina

[Josh Steinberg]

SwStudio wrote:

> Greetings, rec.runners! Please tell us about your training week and goals.

Sun: 7 miles Mon: 5 miles Tue: 5 miles Wed: rest Thu: 5 miles Fri: 4 miles, 1st hill workout of
spring Sat: 10 miles, 1st 10-miler post injury and 1st in at least 6-12 months

Sun: 4 miles, 2nd hill workout

Goals: (1) keep stretching and recovering from January calf injury, (2) my only annual competitive
race, the Syracuse Mountain Goat 10-miler May 3rd.

I have joy and growing optimism that my calf injury has behaved itself as I increase the length and
intensity of my running in time for my favorite race. I usually switch from distance and endurance
maintenance to hill running for this race in March, but the injury precluded that. 3 weeks of hill
preparation will have to do. I won't set any PR this year, but at least it looks like I will run my
favorite race after all, pain free, and joyously.

-- Josh in Syracuse

[Joe Positive]

goals: gradually increase mileage, gradually get faster, stay injury-free or at least keep any
injuries in a manageable state. 5K May 2 and May 15.

M: 4M (9:53)
N: 5M (9:51)
O: dnr, PF fairly sore
P: 5M (9:20)
Q: 6M, 3rd @7:24/5th @7:27 Sa: 4M (9:39) Su: 11M (9:28)

Total: 35 miles

I've had mild PF for a few weeks. I've also made a some training mistakes the past few weeks - I did
a couple of long runs with the running club and ran with people who are faster than I am. One of the
runs - a hill run as well as a long run - I ran about 40sec/mile faster than normal for my long run,
"just because I could." Well, I could, but maybe I shouldna. All that came back to haunt me this
week and the PF has been pretty painful. So it's ice, stretch, slow, massage, easy, ice, stretch,
etc for as long as necessary.

Good week all

Karen

[Satish K]

Goal: Finish my first marathon - Avenue of the Giants May 4th

Mon: DNR Tue: DNR Wed: 4 miles (@9:09) Thu: 6 miles (@8:57) Fri: 4 miles (@9:04) Sat: DNR Sun: 15
miles (@10:55)

Total: 29 miles

[Doug Burke]

My first 30 mile week this year. I may go for a fall marathon as I discovered if I can take 19
minutes off my first marathon time run at age 48 (3:54) I can qualify for Boston now that I'm 51.
Could be a stretch. The challenge will definitely be there. Last time I did no speedwork or weight
lifting and I did my last long run two weeks befroe the race so if I change some things it might be
doable. Sunday-DNR Monday: 7 miles 54:40 7:49/mile Tuesday: 7 miles 52:32 7:30/mile Wednesday: 6
miles 45:42 7:40/mile Thursday: DNR Friday: 10 miles 1:16:27 7:39/mile

Doug Burke

SwStudio wrote:

> Greetings, rec.runners! Please tell us about your training week and goals.
>
> cheers,
>
> David (in Hamilton, ON) www.allfalldown.org (my band/photo website)

[Jim Virgo]

> Greetings, rec.runners! Please tell us about your training week and goals.
Buffalo Marathon May 25th Syracuse Mountain Goat (10 miler) May 3.

Monday - 7 miles easy Tuesday - 9 miles threshold Wednesday - 5 miles easy Thursday - 16 miles of
TLT (threshold, then a long run, then threshold - it's supposed to get me ready for a marathon
without so many miles, according to Jack Daniels) Friday - 4 miles easy Saturday - 10 hilly miles
easy (Mountain Goat course) Sunday DNR

Total 51 miles

I'm starting to get anxious that I'm going to go into this marathon with no long runs. I think my
weekly mileage is plenty and I've been running 16 milers since Christmas, but nothing longer. Maybe
I should tag a few miles onto my next 16 milers for good measure. At any rate, it'll be interesting.
I don't have much emotional baggage riding on my results (to mix my metaphors)

Last year I did lots of 3+ hour runs and ended up nursing injuries all winter and spring. I was
always on or slightly over the edge. So I'm successfully avoiding that and I'm much stronger and
faster for it.

One thing I notice is that eating and drinking on a 2+ hour run is a lot less important that on a 3+
hour run. I hope not to forget that when I'm racing.

-JimV

[Donovan Rebbech]

In article <FKWla.6840$h%2.413845@read1.cgocable.net>, SwStudio wrote:
> Greetings, rec.runners! Please tell us about your training week and goals.

Lame-duck week, still dealing with a recalcitrant achilles.

Apr 7: rest Apr 8: 5 miles treamill (7:53 pace). Apr 9: 5 miles treadmill 7:53 pace Apr 10: rest Apr
11: rest Apr 12: 5.6 miles. About 8:30 pace or something. Apr 13: 6 miles 6:55 pace.

Total: 21.6 miles.

Tried out my Saucony Trigons ordered from Finishline. I'm enjoying them so far. Very snug in the
heel, and a generous toe-box (my NB 805s are pretty restrictive). They also have a lot of
flexibility in the forefoot, which I like (since I've had AT problems) and the cushioning system
doesn't lend itself to a sinking heel.

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Lustig]

"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
news:<FKWla.6840$h%2.413845@read1.cgocable.net>...
> Greetings, rec.runners! Please tell us about your training week and goals.

Mon: 0:40 easy morning run

Tue: 1:30 marathon pace (or thereabouts) run

Wed: 0:40 easy morning run

Thu 1:00 easy, 0:20 HM pace

Fri: DNR

Sat: 2:10 easy, 0:10 M pace

Sun: 0:40 easy morning run

Total: 7 hrs, 80+ km

Third week of running season; this week should be a) easier or b) harder - I think it´ll be b)...

(Forest roads still not completely ice/mud-free, tracks not yet open.)

Anders

[Anthony]

Goals: 1/2 M on May 13. Steady training for marathon Jan 04

Mon: 11k easy - mod Tue: off Wed: 18k 5k up. 9k tempo from 4:30 - 4:15 pace. 4k down Thu: off Fri:
16k easy - mod, forest run with hills Sat: 8k including circuit exercises and 5 x 400m @ 5k pace
Sun: 5k easy

Total: 58km.

Anthony. Jerusalem, Israel.

[Parker \"Pr Man]

Monday rest Tuesday rest Wednesday 5.5 Thursday 16 (5.5 at noon, 10.5 at night including 10 X 800 )
Friday off

Saturday 7 easy Sunday 10.6 moderate pace

about 40

for team results see www.teamutopia2004.com/results.htm

Goals : to keep up the PR streak Get under 7 minute per mile pace in longer races, 15K or more Get
weight down to 160 - 165 (currently 170-175 range)
3:15 marathon, maybe Pittsburgh, skipping Boston this year

"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
news:FKWla.6840$h%2.413845@read1.cgocable.net...
> Greetings, rec.runners! Please tell us about your training week and goals.
>
>
>
>
>
>
> cheers,
>
> David (in Hamilton, ON) www.allfalldown.org (my band/photo website)

[ahass]

Mon-10 easy 6:25 pace Tues-3 mile warmup, 2X(4minhard-3mineasy-3minhard-2mineasy-2minhard-1mineasy-
1minhard) w?4min easy in between. 6min pace on easy, low-5 pace on hard. Wed-10 easy 6:22 pace
Thurs-7 miles with 10X(1min steady, 1min easy). Fri-7 miles easy 6:40 pace Sat-3 mile warmup,
college 10k 32:29 solo effort. 2 mile cooldown Sun-3 mile warmup, Glass City marathon relay. Ran 5.5
mile leg avg 5:22 pace. 2 mile cooldown Total for week: about 67-70 miles ---A little slower on the
10k than I wanted, but ran solo in windy conditions. Won the marathon relay. Andy Hass

[jhallum]

SwStudio <shhhh_secrets@hotmail.com> wrote:
> Greetings, rec.runners! Please tell us about your training week and goals.

Monday--off,didn't feel like playing in the snow Tuesday--8 mi(66:37/8:19 per mi)
Wednesday--interval training 6xhalf mi:3:34-3:30-3:24-3:23-3:19-3:23 --3.3 mi wmup and cooldn.
Thursday--3 mi run (25:49/8:36 per mi) Friday--7mi run 58:08/8:17 per mi) Saturday--off Sunday--9.4
mi run (78:52/8:22 per mi)

Total mileage: 33.7 miles

Goals: Run the Dexter-Ann Arbor Half marathon in June, and continue preparing for my first marathon
in October. Continue building mileage and making progress.

+================================================================+ Jeremy Hallum, System Manager ,
Astronomy, University of Michigan jhallum@astro.lsa.umich.edu::jhallum@dreamt.org "Audentis
Fortuna Iuvat"

[Joe Rappa]

> Greetings, rec.runners! Please tell us about your training week and goals.

Completed week 2 of phase 1 of Jack Daniel's 5K-15K program.

M - off T - off W - 4.8 miles easy T - 4.8 miles easy F - off S - Fort to Fort 5K race - 27:53 (not
part of the program but I was already registered. Confirmed my VDOT of 34.) S - 4.8 miles easy

Goals:

Break 24 minute 5K. My best last year was 25:22.