Swstudio
Greetings, rec.runners! Please tell us about your training week and goals.
cheers,
--
David (in Hamilton, ON) www.allfalldown.org
cheers,
--
David (in Hamilton, ON) www.allfalldown.org
Training Week Ending January 18, 2004
View Full Version : Training Week Ending January 18, 2004
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Cajunman
S - 14.4 mi - tempo M - 4.5 mi - easy T - 6.2 mi w/ 5 mi tempo W - 6.1 mi - easy T - 5.7 mi easy F -
5 mi easy S - off
Goal - Austin Marathon - February 14, 2004
CAJUNMAN
5 mi easy S - off
Goal - Austin Marathon - February 14, 2004
CAJUNMAN
Phil M.
"SwStudio" <shhhh_secrets@hotmail.com> wrote in news:xpbOb.1113$NH6.50187
@read2.cgocable.net:
> Greetings, rec.runners! Please tell us about your training week and goals.
Sun 9 Mon dnr Tue 5 Wed 7 Thu 6 Fri dnr Sat 5 Ttl 32
Currently in a base building phase. Steady increase in MPW and LSD. Backing off every 4th week.
Hearing all the reports of sub-zero weather, I feel I have no excuses. I live in Atlanta. The
temps have been in the 40 to 55 range. I'll be paying for this wonderful weather in June, July,
and August.
My weight steadily coming off. 245 last June, now 179. Co-worker comment of the week: "Phil, did you
have a gastric bypass operation?" I replied, "No. I had the full-body bypass." I'm still shooting
for 175 by mid February.
-Phil
@read2.cgocable.net:
> Greetings, rec.runners! Please tell us about your training week and goals.
Sun 9 Mon dnr Tue 5 Wed 7 Thu 6 Fri dnr Sat 5 Ttl 32
Currently in a base building phase. Steady increase in MPW and LSD. Backing off every 4th week.
Hearing all the reports of sub-zero weather, I feel I have no excuses. I live in Atlanta. The
temps have been in the 40 to 55 range. I'll be paying for this wonderful weather in June, July,
and August.
My weight steadily coming off. 245 last June, now 179. Co-worker comment of the week: "Phil, did you
have a gastric bypass operation?" I replied, "No. I had the full-body bypass." I'm still shooting
for 175 by mid February.
-Phil
Anthony
Mon - Sun: no running. 1st "0" week for more than a year.
R&R after marathon.
Doing some walking, enjoying the break.
Anthony. Jerusalem, Israel.
R&R after marathon.
Doing some walking, enjoying the break.
Anthony. Jerusalem, Israel.
32 Degrees
Monday 1 hour
Tuesday Off
Wed. 1:20
Thursday 1 hour
Friday 2:00
Saturday 1:30
Sunday 2:00
total = 8 hours NORDIC SKIING = 70 miles... no running. Training for ski marathon in Feb, running
marathon in May. JK
"Anthony" <anthony@NOmailSPAM.biu.ac.il> wrote in message
news:400A1FC8.6A01E403@NOmailSPAM.biu.ac.il...
> Mon - Sun: no running. 1st "0" week for more than a year.
>
> R&R after marathon.
>
> Doing some walking, enjoying the break.
>
> Anthony. Jerusalem, Israel.
Tuesday Off
Wed. 1:20
Thursday 1 hour
Friday 2:00
Saturday 1:30
Sunday 2:00
total = 8 hours NORDIC SKIING = 70 miles... no running. Training for ski marathon in Feb, running
marathon in May. JK
"Anthony" <anthony@NOmailSPAM.biu.ac.il> wrote in message
news:400A1FC8.6A01E403@NOmailSPAM.biu.ac.il...
> Mon - Sun: no running. 1st "0" week for more than a year.
>
> R&R after marathon.
>
> Doing some walking, enjoying the break.
>
> Anthony. Jerusalem, Israel.
Brian Wakem
Goal: Wokingham 1/2M, sub 1:14 if conditions are good.
Other goals for 2004: 33:29 10k, 15:59 5k
Monday: pm) 3.1 miles - easy
Tuesday: pm) 7.25 miles in total, 3 x ~1.5m w/3min rec - hard
Wednesday: pm) 8.1 miles - easy
Thursday: pm) 8 mile club run, first 2 miles slow, got bored with pace and did the last 6 on my own
@ ~5:35/mile - medium-medium/hard
Friday: am) 6 miles - easy-easy/medium pm) 7.5 miles - easy
Saturday: pm) 8.5 miles in total, 7 x 1.45km w/2min rec - hard (first 5 @ ~5:20/mile, last 2 in
5:10,5:05/mile pace)
Sunday: am) 11.8 miles, hillyish - easy/medium
Total run: 60.25 miles
--
Brian Wakem
Other goals for 2004: 33:29 10k, 15:59 5k
Monday: pm) 3.1 miles - easy
Tuesday: pm) 7.25 miles in total, 3 x ~1.5m w/3min rec - hard
Wednesday: pm) 8.1 miles - easy
Thursday: pm) 8 mile club run, first 2 miles slow, got bored with pace and did the last 6 on my own
@ ~5:35/mile - medium-medium/hard
Friday: am) 6 miles - easy-easy/medium pm) 7.5 miles - easy
Saturday: pm) 8.5 miles in total, 7 x 1.45km w/2min rec - hard (first 5 @ ~5:20/mile, last 2 in
5:10,5:05/mile pace)
Sunday: am) 11.8 miles, hillyish - easy/medium
Total run: 60.25 miles
--
Brian Wakem
C.G.
Goals: Complete Connemarathon 28th March with some degree of comfort. Improve pace.
Mon: 8 miles Tue: 7 miles incl. 5x6 hills, played raquetball Wed: dnr, played badminton Thurs: 8
miles Fri: 8 miles Sat: dnr, went on the beer Sun: sore head, 3 mile tempo
Total: 34 miles. Less than I would have liked, but sometimes a little rest is no bad thing.
--
Colm
"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
news:xpbOb.1113$NH6.50187@read2.cgocable.net...
: Greetings, rec.runners! Please tell us about your training week and goals.
Mon: 8 miles Tue: 7 miles incl. 5x6 hills, played raquetball Wed: dnr, played badminton Thurs: 8
miles Fri: 8 miles Sat: dnr, went on the beer Sun: sore head, 3 mile tempo
Total: 34 miles. Less than I would have liked, but sometimes a little rest is no bad thing.
--
Colm
"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
news:xpbOb.1113$NH6.50187@read2.cgocable.net...
: Greetings, rec.runners! Please tell us about your training week and goals.
Drlith
M 5.5 trail run T 2.8 (20 laps around the Lake of Woe) W dnr Th 3.4 (24 laps around the Lake of Woe)
F 4.2 (30 laps around the Lake of Woe) S dnr S 5 trail
Total = ~21
Goals: increase to consistent 28-30 mpw, fall trail half-marathon, loose 30 lbs in 2004.
This week was my first stab at balancing single-again parenting and running. The Lake of Woe is a
small pond in our apt. complex with a boardwalk around it, approximately 240 yards around it. It is
dreadfully boring, but it is completely visible at all points from my 3rd floor apt., so I feel ok
running there at night when the kids are asleep, because if emergency arose they can always just
holler down from the balcony. Interesting- and annoyingly, running around that boardwalk made the
muscles in front of my shins really ache. I don't know if it was the surface (surely more springy
than concrete/asphalt, but couldn't be any softer than trails) or a change in pace/form. It got
better after a few goes, but I don't know how long I can put up with the mental tedium. Fortunately,
it'll be warm enough in a couple of months to go back to afterschool kids-bike/mom-runs in the 3-4
mile range.
After all those miserable cold nights on the Lake of Woe, today's trail run felt fabulous! It was
about 35 and raining on top of light snow from last night, which wouldn't normally seem like fun
running weather. But it was so much warmer than last week, and it was nice to be running in daylight
in the woods and fields.
F 4.2 (30 laps around the Lake of Woe) S dnr S 5 trail
Total = ~21
Goals: increase to consistent 28-30 mpw, fall trail half-marathon, loose 30 lbs in 2004.
This week was my first stab at balancing single-again parenting and running. The Lake of Woe is a
small pond in our apt. complex with a boardwalk around it, approximately 240 yards around it. It is
dreadfully boring, but it is completely visible at all points from my 3rd floor apt., so I feel ok
running there at night when the kids are asleep, because if emergency arose they can always just
holler down from the balcony. Interesting- and annoyingly, running around that boardwalk made the
muscles in front of my shins really ache. I don't know if it was the surface (surely more springy
than concrete/asphalt, but couldn't be any softer than trails) or a change in pace/form. It got
better after a few goes, but I don't know how long I can put up with the mental tedium. Fortunately,
it'll be warm enough in a couple of months to go back to afterschool kids-bike/mom-runs in the 3-4
mile range.
After all those miserable cold nights on the Lake of Woe, today's trail run felt fabulous! It was
about 35 and raining on top of light snow from last night, which wouldn't normally seem like fun
running weather. But it was so much warmer than last week, and it was nice to be running in daylight
in the woods and fields.
Donovan Rebbech
In article <xpbOb.1113$NH6.50187@read2.cgocable.net>, SwStudio wrote:
> Greetings, rec.runners! Please tell us about your training week and goals.
>
>
>
> cheers,
M 6.3/4.5 T 6.9 W 5.9/4.1 T 4.5 F xt 50m S 12 S xt 60m
Total: 44
xt=cross training
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
> Greetings, rec.runners! Please tell us about your training week and goals.
>
>
>
> cheers,
M 6.3/4.5 T 6.9 W 5.9/4.1 T 4.5 F xt 50m S 12 S xt 60m
Total: 44
xt=cross training
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
Phil M.
"DrLith" <drlith@hotmail.com> wrote in news:buemug$ecj$1@ngspool-
d02.news.aol.com:
> F 4.2 (30 laps around the Lake of Woe)
Stop! I'm getting dizzy.
-Phil
d02.news.aol.com:
> F 4.2 (30 laps around the Lake of Woe)
Stop! I'm getting dizzy.
-Phil
Joe Positive
goals: get healthy, stay healthy for marathon coming up Feb 22. for the moment I've decided not to
race between now and then.
M: 6.2mi (9:16), ITB moderately sore
N: 5mi incl 9x400. this was supposed to be 11x400 but ITB pain stopped me after 9.
O: 9.3mi (8:49), ITB tolerable. massage later.
P: 9.1mi (8:49), ITB much better
Q: 6.2mi (9:01), ITB not as good Sa: 2mi (8:31) Su: 16.6mi incl half-marathon (1:38:35), ITB gave
out at mile 12 of race.
total: 54.4 miles
So I have some ITB trouble lately. The revised marathon-training plan is: no racing, no real
speedwork (tempo or mile repeats if I feel like it) - just as much easy running as I can tolerate
while this heals. Wish me luck.
Good week all
Karen
race between now and then.
M: 6.2mi (9:16), ITB moderately sore
N: 5mi incl 9x400. this was supposed to be 11x400 but ITB pain stopped me after 9.
O: 9.3mi (8:49), ITB tolerable. massage later.
P: 9.1mi (8:49), ITB much better
Q: 6.2mi (9:01), ITB not as good Sa: 2mi (8:31) Su: 16.6mi incl half-marathon (1:38:35), ITB gave
out at mile 12 of race.
total: 54.4 miles
So I have some ITB trouble lately. The revised marathon-training plan is: no racing, no real
speedwork (tempo or mile repeats if I feel like it) - just as much easy running as I can tolerate
while this heals. Wish me luck.
Good week all
Karen
Bikeme
Monday- 18 miles @ 9:20 pace
Tuesday- DNR
Wednesday- 14 miles w/speedwork- 8:50 overall pace
Thursday- 8 miles- 9:05 pace
Friday- 5 miles easy @ 9:20 pace
Saturday- DNR
Sunday- 5 miles easy @ 9:10 pace
Total: 50 miles Goals- 100/mile week @ least once this year. Be ready for a marathon in March or
April (not sure which yet), 100-mile (century) bike ride in the fall.
"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
news:xpbOb.1113$NH6.50187@read2.cgocable.net...
: Greetings, rec.runners! Please tell us about your training week and goals.
:
:
:
: cheers,
: --
: David (in Hamilton, ON) www.allfalldown.org
:
:
Tuesday- DNR
Wednesday- 14 miles w/speedwork- 8:50 overall pace
Thursday- 8 miles- 9:05 pace
Friday- 5 miles easy @ 9:20 pace
Saturday- DNR
Sunday- 5 miles easy @ 9:10 pace
Total: 50 miles Goals- 100/mile week @ least once this year. Be ready for a marathon in March or
April (not sure which yet), 100-mile (century) bike ride in the fall.
"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
news:xpbOb.1113$NH6.50187@read2.cgocable.net...
: Greetings, rec.runners! Please tell us about your training week and goals.
:
:
:
: cheers,
: --
: David (in Hamilton, ON) www.allfalldown.org
:
:
Drlith
"Phil M." <pmarg@charter.net> wrote in message
news:Xns9474A1CC9DB19seilogramp@216.77.188.18...
> "DrLith" <drlith@hotmail.com> wrote in news:buemug$ecj$1@ngspool-
> d02.news.aol.com:
>
> > F 4.2 (30 laps around the Lake of Woe)
>
> Stop! I'm getting dizzy.
Yeah, that's kinda how I felt, too. The sad thing is, I really LIKE that lake, as a landscaping
feature. In fact, the nice landscaping was one of the selling points for me on this complex, and I
love to sit out on my balcony in the summer and see nothing but leaves and water and my little pots
of petunias... ...still, it's miserable to run around at 11 pm on a Friday night.
news:Xns9474A1CC9DB19seilogramp@216.77.188.18...
> "DrLith" <drlith@hotmail.com> wrote in news:buemug$ecj$1@ngspool-
> d02.news.aol.com:
>
> > F 4.2 (30 laps around the Lake of Woe)
>
> Stop! I'm getting dizzy.
Yeah, that's kinda how I felt, too. The sad thing is, I really LIKE that lake, as a landscaping
feature. In fact, the nice landscaping was one of the selling points for me on this complex, and I
love to sit out on my balcony in the summer and see nothing but leaves and water and my little pots
of petunias... ...still, it's miserable to run around at 11 pm on a Friday night.
Aw
Base training for spring/summer triathlon season.
Build Week
M: dnr
N: 9.0 - easy brick (run following a bike workout)
O: 4.2 - fast brick
P: 4.2 - easy brick
Q: 10.0 - 3 easy, 4 tempo, 3 easy
R: dnr
S: 20.3 - easy (achy joints the few miles)
Total run: 47.7 miles (Swim 16k, Bike 210 miles)
Build Week
M: dnr
N: 9.0 - easy brick (run following a bike workout)
O: 4.2 - fast brick
P: 4.2 - easy brick
Q: 10.0 - 3 easy, 4 tempo, 3 easy
R: dnr
S: 20.3 - easy (achy joints the few miles)
Total run: 47.7 miles (Swim 16k, Bike 210 miles)
Swstudio
"SwStudio" <shhhh_secrets@hotmail.com> wrote in message
> Greetings, rec.runners! Please tell us about your training week and goals.
I had commitments this weekend the negated much running, which is a shame because I have pretty
serious races coming up that I'd like to do well in.
Goals: ATB 30k (late March) Mississauga Marathon (mid-May)
M - 12km @ 3:53/km, 2km down T - 15km @ 3:54/km W - 8km @ 3:43/km, 1km down T - 15km @ 3:58/km, 1km
down F - off S - 6km @ 3:43/km, 2km down S - off
TOTAL: 61km (37.9 miles)
cheers,
--
David (in Hamilton, ON) www.allfalldown.org
> Greetings, rec.runners! Please tell us about your training week and goals.
I had commitments this weekend the negated much running, which is a shame because I have pretty
serious races coming up that I'd like to do well in.
Goals: ATB 30k (late March) Mississauga Marathon (mid-May)
M - 12km @ 3:53/km, 2km down T - 15km @ 3:54/km W - 8km @ 3:43/km, 1km down T - 15km @ 3:58/km, 1km
down F - off S - 6km @ 3:43/km, 2km down S - off
TOTAL: 61km (37.9 miles)
cheers,
--
David (in Hamilton, ON) www.allfalldown.org
M1ahearn
>> Greetings, rec.runners! Please tell us about your training week and goals.
<<
Mon - DNR Tue - 5 miles, 49:04 Wed - 1 mile, no time Thu - 5 miles, 46:46 Fri - DNR Sat - 9.3 miles,
1:42:00 Sun - 4.8 miles, 47:04
Mike
<<
Mon - DNR Tue - 5 miles, 49:04 Wed - 1 mile, no time Thu - 5 miles, 46:46 Fri - DNR Sat - 9.3 miles,
1:42:00 Sun - 4.8 miles, 47:04
Mike
Marisa
I'm trying to build a base before marathon training starts on the 26th.
Monday: 5.3 miles (47:47) Tuesday: 3.25 miles (29:18) Wednesday: 45 minutes elliptical trainer,
upper body weights Thursday: 5.3 miles (49:28), lower body weights Friday: 4 miles (36:38), upper
body weights Satuday: 8.2 miles (81:26). Pavement was icy and slick in spots. Sunday: DNR
Total - 26.05 miles
marisa
Monday: 5.3 miles (47:47) Tuesday: 3.25 miles (29:18) Wednesday: 45 minutes elliptical trainer,
upper body weights Thursday: 5.3 miles (49:28), lower body weights Friday: 4 miles (36:38), upper
body weights Satuday: 8.2 miles (81:26). Pavement was icy and slick in spots. Sunday: DNR
Total - 26.05 miles
marisa
Lyndon
>Greetings, rec.runners! Please tell us about your training week and goals.
>
Goals: pure sprinting (60/100/200) through indoor season peak in March first major race 2/21 Holiday
Inn Classic (Reno NV)
Mon weights
Tue 10 X 100 @70% speed, 30 sec rest
Wed 3 X 175m hill. 20% slope, (34 avg), 3 min rest later 4K around lake (13:38)
Thu off
Fri weights bench 5X5 @ 245 isolation curls 4 X 10 @ 90 triceps pushdown 4 X 12 @ 90 squats 2X6 @
630 (cybex plate load squat machine)
Sat off
Sun 5 X 40m accelerations from blocks (4.9 best)
Lyndon "Speed Kills...It kills those that don't have it!" --US Olympic Track Coach Brooks Johnson
>
Goals: pure sprinting (60/100/200) through indoor season peak in March first major race 2/21 Holiday
Inn Classic (Reno NV)
Mon weights
Tue 10 X 100 @70% speed, 30 sec rest
Wed 3 X 175m hill. 20% slope, (34 avg), 3 min rest later 4K around lake (13:38)
Thu off
Fri weights bench 5X5 @ 245 isolation curls 4 X 10 @ 90 triceps pushdown 4 X 12 @ 90 squats 2X6 @
630 (cybex plate load squat machine)
Sat off
Sun 5 X 40m accelerations from blocks (4.9 best)
Lyndon "Speed Kills...It kills those that don't have it!" --US Olympic Track Coach Brooks Johnson
Jim Gravity
m: dnr
t: 0.618hrs
u: 0.824 minus 2F <beating on chest>
v: dnr
w: 1.14 minus 7, minus 30 windchill <beating on chest>
x: 1.116 + about 1 hour easy bike.
y: 1.25 hour fast hike.
A good week. The cold and long runs are very very slow. Still trying to hold back on pace and
distance. I'll start striding this week.
t: 0.618hrs
u: 0.824 minus 2F <beating on chest>
v: dnr
w: 1.14 minus 7, minus 30 windchill <beating on chest>
x: 1.116 + about 1 hour easy bike.
y: 1.25 hour fast hike.
A good week. The cold and long runs are very very slow. Still trying to hold back on pace and
distance. I'll start striding this week.
jobin
SwStudio <shhhh_secrets@hotmail.com> wrote:
> Greetings, rec.runners! Please tell us about your training week and goals.
M - 2.5 miles @ 7:00 T - 2 miles @ 8:00 W - 3 miles @ 9:00 T - 2 miles @ 7:20 F - 2.5 miles @ 10:24
PM: 0.5 mile warmup + 1.5 hr soccer S - total 4 miles (W/C + rest @ 8:00) S - total 3.5 miles (W/C +
rest @ 8:00)
total: 20 miles + 1.5 hr soccer
goals: building base. 2nd week at 20mpw.
jobs
> Greetings, rec.runners! Please tell us about your training week and goals.
M - 2.5 miles @ 7:00 T - 2 miles @ 8:00 W - 3 miles @ 9:00 T - 2 miles @ 7:20 F - 2.5 miles @ 10:24
PM: 0.5 mile warmup + 1.5 hr soccer S - total 4 miles (W/C + rest @ 8:00) S - total 3.5 miles (W/C +
rest @ 8:00)
total: 20 miles + 1.5 hr soccer
goals: building base. 2nd week at 20mpw.
jobs
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