Training Week Ending September 21, 2003

[Swstudio]

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

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

[Woozle]

Goals: Recover from plantar facsitiis and prepare for the NYC marathon.

Monday 3.25 Tuesday 4.25 Wednesday 5.00 Thursday 11.50 Friday off Saturday 8.5 Sunday 17.50

total 50.00

"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
news:H03bb.9550$Gr.567081@read1.cgocable.net...
> Greetings, rec.runners! Please tell us about your trainnig week and goals.
>
>
>
>
> cheers,
> --
> David (in Hamilton, ON) www.allfalldown.org (my band/photo website)

[Joe Positive]

goals: get some sleep. Upcoming races: 5K Oct 4; half-marathon Oct 18; 30K or 15K Nov 22.

M: 5.1 mi (9:12)
N: 6.2 mi (9:19)
O: 7 mi incl 3x1mile repeats (6:40, 6:54, 6:53)
P: 6.2 mi (8:45)
Q: 6.1 (9:39) Sa: dnr Su: 15.4 mi incl big scary 20K (1:40:23; 3rd AG) I am too tired to write
about just now

Total: 46 miles

Good week all

Karen

[Wells]

The club is still on it's end of season break, so I'm hoping to get a head start on everyone by
putting some work in now. Aiming for a marathon debut in the spring.

M: 4ml easy [26:24]. Easy after yesterdays long run.
N: 8ml hard [48:50]. Trying to hit 6min/ml for these longer hard runs. Not quite there yet.
O: Rest, work commitments.
P: 6ml inc 4x1ml tempo runs [5:33-5:18]. Would have liked them all around 5:20, but nice to get
quicker rather than slower.
Q: 5ml easy [34:20]. Very gentle, but felt fine, not as tired as last week.
R: Rest, family commitments.
S: 15ml easy [101:13]. Longest run for some time, not particularly tired, but legs a bit stiff for
the last 3 miles, lost a couple of minutes as a result.

Total: 38ml.

Will continue to increase distance while maintaining some quality workouts over the next few weeks.

wells.

[Swstudio]

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

... I haven't contributed for a while. For those that don't know me, I'm 34, male, been running for
3½ years; smoked a pack a day or more for 17 years prior to running.

I took 6 weeks off this summer after injury and job-related issues made running not a priority for
some time, then started running again very slowly, and recently have started adding more quality....
still at low mileage. My entire year is basically write-off, but I'd like to end it on a high note
with a couple races.

My goals are to get back to where I left off. I haven't raced since January.

M - off T - 4x1200m (4:11,4:08,4:10,4:12)(3:00 rec)6k up, 2k down W - 8km hard (29:55 - 3:44/km) T -
off F - 10km easy (45:56 - 4:35/km) S - 13km easy out (28:30 - 4:23/km); hard back (25:03 - 3:51/km)
S - 3km hard (10:17)(3:25,3:34,3:28), 3km up, 5kmdown

Total - 59km

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

[tmacrun]

I haven't been here for a good bit, but since David has posted his week I'll post mine. I've been
battling various injuries or aches for the past 1.5 years and I'm trying to get in shape slowly. All
of my runs are now measured with a GPS, not by my choice, but one of my training partners wears one.

Mon: 10.1 miles 6:42 per mile pace

Tues: 6 miles 6:56 pace

Wed: 13 miles 1:35:10, very sore legs

Thurs: Off, Legs Sore, plus went to Cleveland Indians game

Fri: AM. 2.5 mile shakeout run PM: 2 mile warmup, 5 Mile race 29:42, the course was about 1 minute
long. 2 mile warm down

Sat: Off, at High school X-C meet

Sun: 5 miles 31:57, 2 mile warmup, 1-2-3-1 minutes hard with a 1 minute rest, plus a cooldown.

45 miles for the week

Troy




http://community.webtv.net/tmacrun/OhioRunningLinks

[ahass]

Mon-13 easy 6:50 pace Tues-2X15minON/8minOFF. About 5:30 pace 1st 15, 5:20 pace 2nd. 2 mile warmup
and 2 mile cooldown. Wed-7 miles easy Thurs-off/sick Fri-1.5 mile warmup/cooldown. 10.3 miles at
5:32 avg, most at 5:25 with a couple slower opening miles Sat-12 miles easy 6:38 pace Sun-20 miles
with last 8 at 5:34 pace. Total for week: 79 miles. Andy Hass

[Roger 2k]

SwStudio wrote in message ...
>F - 10km easy (45:56 - 4:35/km)

Dang David,

You haven't run for a while and your "easy" 10k is still 10 seconds faster than my fastest.

My sprint speed comes and goes. I mean sometimes I can sprint OK, other times I just can't get going
very fast. I ran a few 300 meters on Saturday and the best I could do was 53 seconds, when I have
seen 48.5 on that same stretch.

After running 7 miles today, it took me 1:05 for that same 300 meters. I wonder if I spun a bearing
or something.

I have a race next Sunday. If it is too warm I'll just do the 5k. If it is nice and cool, I think
I'll go for the half marathon.

------------------------------------------------------------

My week started with driving from Colorado to Wisconsin, so I didn't have much time for running.

Wednesday 3x1 mile repeats at just under 7 minute miles.

Saturday 3x300 meters near flat out with 4 minutes rest

Sunday: 8 miles with some strides thrown in.

Goal: Still a sub 20 minute 5k but I know I'm a ways from that now. If it is cool enough next
Sunday, I'll try to set a PR for a half marathon.

-2k

[Anthony]

Good to see David and Troy back on track.

Goals: January marathon - aiming for sub-3...

Mon: 13k easy including 4k at 5:00/k (8:00/mile) Tue: 19k ("medium-long") including 5k at 5:00/k and
5k at 4:40/k (7:30/mile) Wed: off Thu: 12k easy Fri: 26k long run - hilly first half 8k easy, 7k at
5:00/k, 5k at 4:35/k, 6k easy Sat: 12k easy Sun: 8k easy

Total: 90km (56 miles)

Anthony. Jerusalem, Israel.

[Onemarathon]

In article <bLtbb.10857$Gr.635096@read1.cgocable.net>, "SwStudio" <shhhh_secrets@hotmail.com> wrote:

> "SwStudio" <shhhh_secrets@hotmail.com> wrote in message
> > Greetings, rec.runners! Please tell us about your trainnig week and goals.
>
>
>
> ... I haven't contributed for a while. For those that don't know me, I'm 34, male, been running
> for 3½ years; smoked a pack a day or more for 17 years prior to running.
>
> I took 6 weeks off this summer after injury and job-related issues made running not a priority for
> some time, then started running again very slowly, and recently have started adding more
> quality.... still at low mileage. My entire year is basically write-off, but I'd like to end it on
> a high note with a couple races.
>
> My goals are to get back to where I left off. I haven't raced since January.
>
> M - off T - 4x1200m (4:11,4:08,4:10,4:12)(3:00 rec)6k up, 2k down W - 8km hard (29:55 - 3:44/km) T
> - off F - 10km easy (45:56 - 4:35/km) S - 13km easy out (28:30 - 4:23/km); hard back (25:03 -
> 3:51/km) S - 3km hard (10:17)(3:25,3:34,3:28), 3km up, 5kmdown
>
> Total - 59km
>
>
> cheers,

David, good to see you back. How is the musical career going? You made the CD (was it released yet?
forgive me if i forget)... been playing gigs, touring, promoting, etc?

When you say the "year is basically a write-off", you mean in terms of running, right? Obviously,
you have focused on other areas of your life, and hopefully your efforts there aren't considered a
write-off.

Best of luck in your return to racing!

Cam

--
Not every race can be a perfect experience, but every race can be a learning experience.

[Onemarathon]

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

s - DNR, about one hour swim workout m - too darn busy to run - or anything, hmph! t - 40 min.
cycling workout, in addition to much cycling around the city w - :40 tempo run t - DNR, :40 cycling
workout f - :40 fartlek run s - DNR, 1:00 swim workout s - :50 10K run with local run club, :80
hilly workout on bike

whether i mentioned it or not, i cycled plenty every day. the bike has become my mode of
transportation lately (car's on the fritz).

no race goals, though i keep thinking about a duathlon. there are at least a couple around here
during the next couple of months.

just keeping in shape, in sane (er, sane), and so on.

Cam

--
Not every race can be a perfect experience, but every race can be a learning experience.

[Amh]

"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
news:<H03bb.9550$Gr.567081@read1.cgocable.net>...
> Greetings, rec.runners! Please tell us about your trainnig week and goals.
>
>
WAH! My hip is still hurting me from a bike crash 3 weeks ago.

When will I learn that the tires should always be under the bike?

Andy

[Teresa Plymate]

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

Goals: Tucson Marathon Dec 7. Several smaller races in between. Looking at possible 8k Oct 5th.

Mon- Rest Day Tue- 6.3 mi @ 9:23 pace. 98F, clear & pretty. But plants are blooming and my sinuses
don't like it much. Wed- 5.45 mi @ 9:09 pace. 92F, strong w wind. Less sinus problems though. Thur-
5.45 mi @9:45 pace. 91F today. Think I needed a bigger lunch, started feeling bonky midway through.
Fri- Rest Day Sat- 18 mi avg pace of 9:28. Nice 62F at outset, 76 at the end. (Left slightly before
dawn). No pains or blisters! Sun- X-train on the bike.

Total: 37.2 mi

Teresa in AZ

[Doug Burke]

SwStudio wrote:
> Greetings, rec.runners! Please tell us about your trainnig week and goals.
>
>
>
>
> cheers,

In my "hard week", "easy week" scheme of things in this wacky endeavor called "Training for the MCM"
this was an easy week. Also had an unscheduled rest day on Thursday since I figured running in a
hurricane would probably not be "quality miles" (I live in Virginia). Sunday: 16 miles 2:23:50
8:59/mile Pick up at end Mile 15: 8:17 Mile 16: 8:26 Monday: DNR Tuesday: 5 X 1 mile repeats @ about
7:10 WU/CD 7 miles Wednesday: 10 miles 1:21:28 8:09/mile Thursday: DNR (Isabel Day) Friday: A little
under 8 miles. Got within a quarter mile of my turn around and it was all under water. No accurate
time but a good workout. Saturday: DNR

Total for week: 41 miles

Doug Burke

[Swstudio]

"SwStudio" <shhhh_secrets@hotmail.com wrote in message

> S - 3km hard (10:17)(3:25,3:34,3:28)

oops, a typo - the above should read:

S - 3km hard (10:17)(3:25,3:24,3:28)

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

[Swstudio]

<tmacrun@webtv.net> wrote in message
> I haven't been here for a good bit, but since David has posted his week I'll post mine.
<snip>

Hi, Troy! Nice to see you around.

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

[Swstudio]

"Anthony" <anthony@NOmailSPAM.biu.ac.il> wrote in message
> Good to see David and Troy back on track.

Thanks, Anthony - good luck in January. Although I haven't been posting, I've been reading your
progress every week and you should have a great race. Your build up has been very good so far.

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

[ahass]

---Good to see you back Troy, keep it up... Andy Hass

tmacrun@webtv.net wrote:
> I haven't been here for a good bit, but since David has posted his week I'll post mine. I've been
> battling various injuries or aches for the past 1.5 years and I'm trying to get in shape slowly.
> All of my runs are now measured with a GPS, not by my choice, but one of my training partners
> wears one.

> Mon: 10.1 miles 6:42 per mile pace

> Tues: 6 miles 6:56 pace

> Wed: 13 miles 1:35:10, very sore legs

> Thurs: Off, Legs Sore, plus went to Cleveland Indians game

> Fri: AM. 2.5 mile shakeout run PM: 2 mile warmup, 5 Mile race 29:42, the course was about 1 minute
> long. 2 mile warm down

> Sat: Off, at High school X-C meet

> Sun: 5 miles 31:57, 2 mile warmup, 1-2-3-1 minutes hard with a 1 minute rest, plus a cooldown.

> 45 miles for the week

> Troy

>



> http://community.webtv.net/tmacrun/OhioRunningLinks

[Swstudio]

"Roger 2k" <nospamplease@att.net> wrote in message
> SwStudio wrote in message ...
> >F - 10km easy (45:56 - 4:35/km)
>
> Dang David,
>
> You haven't run for a while and your "easy" 10k is still 10 seconds faster than my fastest.

That's strange - your 5km PR is in the low 20:xx range now, correct? You should be racing 10km
in the low
42:xx range!

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

[Roger 2k]

SwStudio wrote in message ...
>That's strange - your 5km PR is in the low 20:xx range now, correct? You should be racing 10km
>in the low
>42:xx range!

It might have been running faster 10ks but I had to take a month off of running from July 28th to
about August 27th. 3 weeks of that was because of a bicycle accident where I fractured 2 ribs.

Besides that, since I started back to school July 21st I've only ran one weekday morning and that
was today for about 1/2 mile.

My last 5k was only 21:46 so that should show you how far out of shape taking time off hurt. Now,
I'm just going to train for a faster 5k since I took too much time off for a marathon.

BTW I don't work for the same company that sent me to Detroit the week I ran a race in Canada.

-2k