Training Week Ending July 10, 2005 - Page 3

Anthony wrote:

> Main goal: January marathon. *Try* and run a faster time,
> which probably means increased mileage.

I *knew* there was a catch in your offer to pace me in Tiberias...

Seriously(?), the good thing is that you´re so far ahead of me that
you´ve enrered the realm of ever diminishing and less and less certain
returns - but the journey may well be worth it, anyway!




> Borrowed a friend's copy of Pfitzinger-Douglas's "Advanced Marathoning" this
> week. Interesting reading and will probably use the 24 week, over 70 miles
> program. I don't see myself going past 80 miles, and *if* I get there safe
> and sound I should be in good shape...

Well, all that the book will tell you is, basically, *why* you´ve done
what you´ve been doing right all along:-)


Anders

marko wrote:

> goal ... it all depends on my schedule in september but the deadline is
> a sub-3 in april 06'

OK I can accept that you´re concerned that a busy schedule can prevent
you from dutifully following a serious training plan, but nevertheless,
I´m beginning to think that you may be a worse pussyfooter than I
am:-)

As far as your paces (and especially LT pace) go, you are sub-3 caliber
*now*, you just lack the specific training! You should have a race date
set in Oct-Nov!

So what if you´ll be busy: do the three quality sessions, forget the
rest and hope for the best and enjoy´the experience! What is the worst
that can happen: you´ll run 3:05 and perhaps feel angry with yourself
for five minutes!

OTOH who can guarantee that you won´t be equally busy in 2006? Then
you´ll feel angry with yourself for wasting a perfectly good running
year in 2005!
(OK, maybe not.)


Anders (who realized he has ran out of escuses and marked Oct 16th on
his calendar and therefore needs to psyche himself up a bit...)

steve common wrote:


> Usual questions:
> - how long after previous meal/drink

Six hours after a meal, three after a snack; 1 litre of non-gaseous
mineral water in the last three hours.


> - composition of the above

Rice and meat of some sort (there´s a Nepalese restaurant next door);
quark and banana slices (i.e. "nutrition" rather than "food")


> - warm up duration? strides/drills etc before starting the intervals?

30 minutes (the distance to the nearest track is about 5 km),
rudimentary stretching, four strides.


> - why not start with 30"/30"s as an introduction?

Sheer hubris, probably. Intended pace only "faster than 10K", though.


In other words, I´d like to think I avoided all the usual mistakes.
Maybe I just wasn´t used to the hot weather yet.

But I won´t rule out the psychosomasis yet:-)



> Smart move. If I'd had a beach closer than 150kms, I'd have been on two runs
> per week since the start of June :->

Well, as soon as the waters really warm up there´ll be toxic
cyanobacteria...


Anders

anders wrote:
> OK I can accept that you´re concerned that a busy schedule can prevent
> you from dutifully following a serious training plan, but nevertheless,
> I´m beginning to think that you may be a worse pussyfooter than I
> am:-)

well... it's true that I was supposed to run a sub 38 10k this summer,
but the heat got me, and I don't think I'll do it, although I feel that
I'm in the right shape.

> As far as your paces (and especially LT pace) go, you are sub-3 caliber
> *now*, you just lack the specific training! You should have a race date
> set in Oct-Nov!

what you say, which fits in the same line as Steve's answer to my post,
is right *theoretically*.
Thing is that, as you probably recall, my training these last months has
been more speed oriented than endurance.
Somehow, I feel confident about my speed, but I'll say that I still lack
the endurance to run a good (ie < 1h25') HM, not to mention a marathon.

My last 10k in 39' last month stand as a proof to this statement : I had
good speed (regarding HR), but was unable to sustain it for the whole race.

It's true that I'm doing some good LT sessions these last weeeks, but I
feel pretty sure that I'd never be able to sustain the pace for 13mi

I will try to get thru summer with a higher mileage, (at least 70k) and
go on with LT session @ the same pace.

>
> So what if you´ll be busy: do the three quality sessions, forget the
> rest and hope for the best and enjoy´the experience! What is the worst
> that can happen: you´ll run 3:05 and perhaps feel angry with yourself
> for five minutes!

you're perfectly right, that's what I *should* do... however...

Ok, I'll try to begin the 12 weeks 55mi Scott/Pfitzinger program on
august 1st and see if I can take it to october 23rd...
I'll probably run only 4*/week

> Anders (who realized he has ran out of escuses and marked Oct 16th on
> his calendar and therefore needs to psyche himself up a bit...)

I can feel that you're jealous about all _my_ *good* excuses! ;op
m

"anders" <hop.allez@suomi24.fi> wrote:

>In other words, I´d like to think I avoided all the usual mistakes.

I think you're right (and I didn't expect any less :-)

So the next step is yoga or sophrology classes?

"Tony" <qtrader2@(remove)hotmail.com> wrote in message
news:HifAe.1582$zj4.149@trndny06...

<snip>

> Last long run before escarpment trail run. Wanted to get a bit of hard
> hill
> work in, though I'll try to get more in Wed or Thurs this week. I always
> do
> hills, but I'm sure I need more steep downhill stuff for the descents in
> the
> race. Ice bath felt good after that heat...
>
> Goals:
> 7/17 Indian ladder 15k trail run:
> Decided this is too close to other race, won't do it.

There's a 3.5 miler after the 15k and a club picnic (BBQ chicken, corn,
salad etc.) that's not too expensive.
If ony there was a lake for swimming ( there is a pool).


> 7/31 30k Escarpment trail run

I used to do a lot of hiking, I've thought about this one but have decided
against it after talking to people that have run it!
It's a beuatiful area.

> (A 50k in here somewhere ?!)
> 9/25 Vermont 50 mile trail run
> Fall Sub 20 5k
>
> -Tony
>
>
>
>

"anders" <hop.allez@suomi24.fi> wrote in message
news:1121155276.810264.243240@f14g2000cwb.googlegroups.com...

Anthony wrote:

>> Main goal: January marathon. *Try* and run a faster time,
>> which probably means increased mileage.
>
>I *knew* there was a catch in your offer to pace me in Tiberias...

Hey - I've only declared this goal after you turned down my offer :-)
>
>Seriously(?), the good thing is that you´re so far ahead of me that
>you´ve enrered the realm of ever diminishing and less and less certain
>returns - but the journey may well be worth it, anyway!

Not too far ahead - and I'm waiting for you to catch up come October :-)
>
>> Borrowed a friend's copy of Pfitzinger-Douglas's "Advanced Marathoning"
>> this
>> week. Interesting reading and will probably use the 24 week, over 70
>> miles
>> program. I don't see myself going past 80 miles, and *if* I get there
>> safe
>> and sound I should be in good shape...
>
>Well, all that the book will tell you is, basically, *why* you´ve done
>what you´ve been doing right all along:-)

He (they?) has an attractive writing style - and it's good to get some
positive reinforcement as you go along...I was also keen to see his
higher mileage program and when/how/if I might try some 2/day runs...
>
>Anders

Anthony.

steve common wrote:

> So the next step is yoga or sophrology classes?

Sophr..? I google and raise with "Alexander technique"!

Seriously, it could well be that I unconsciously clench my diaphragm
(or other abdominal muscles) as soon as I´m thinking "I must run fast"
and better conscious muscle control - achieved by any method:-) - would
greatly help.

(FWIW I did have a few Ashtanga yoga lessons, but I belive I´m one of
the hopeless cases and all I took from the book was a couple of
stretching exercises.)

For the time being, however, I shall try the traditional Finnish
male´s approach: neglect the symptoms and hope they disappear!


Anders

"Parker Race" <prace@nycap.rr.com> wrote in message
news:q_4Be.35005$0i3.22227@twister.nyroc.rr.com...
>
> "Tony" <qtrader2@(remove)hotmail.com> wrote in message
> news:HifAe.1582$zj4.149@trndny06...
>
> <snip>
>
> > Last long run before escarpment trail run. Wanted to get a bit of hard
> > hill
> > work in, though I'll try to get more in Wed or Thurs this week. I always
> > do
> > hills, but I'm sure I need more steep downhill stuff for the descents in
> > the
> > race. Ice bath felt good after that heat...
> >
> > Goals:
> > 7/17 Indian ladder 15k trail run:
> > Decided this is too close to other race, won't do it.
>
> There's a 3.5 miler after the 15k and a club picnic (BBQ chicken, corn,
> salad etc.) that's not too expensive.
> If ony there was a lake for swimming ( there is a pool).

Sounds like a nice Sunday. I was kind of looking forward to that BBQ... but
a little too far to go (~3 hours) considering everything.

> > 7/31 30k Escarpment trail run
>
> I used to do a lot of hiking, I've thought about this one but have decided
> against it after talking to people that have run it!
> It's a beuatiful area.

It's going to be a killer. Even when you're in great shape, just hiking it
makes you pretty sore. The last time I hiked it I wore a HRM just for kicks
and it was pegged at 175+ on a couple of the climbs, particularly Blackhead
mountain, and the calves were screaming. Hopefully my best condition in the
last 10 years and 15+ pounds lighter will make it an "enjoyable" race

-T

> > (A 50k in here somewhere ?!)
> > 9/25 Vermont 50 mile trail run
> > Fall Sub 20 5k
> >
> > -Tony

week=23
year= 2525

"anders" <hop.allez@suomi24.fi> wrote:

>Sophr..? I google and raise with "Alexander technique"!

Alex...? I had to Google backwards :-P

"Sophrology is a consciousness training, which evolved of Yoga, Zen and
Tibetan Meditation, Autogenic Training and Hypnosis. The founder of this
method is the spanic Neuropsychiatrist Alfonso Caycedo. The main technic of
this method is the Dynamic Relaxation. The aim of Sophrology is to achieve a
harmonious balance of body and spirit. If used regularly, Sophrology is a
useful aid to cope with stress, emotions, insomnia, psychological and
psychosomatic disorders. Sophrology serves as well as a mental preparation
of sports competitions, professional challenges, birth, surgeries and
death."

It seems that it isn't an English-speaking thing, judging by some of the
strange wording (is "spanic" = "spanish", or some weird psycho terminology)

PS I'm intrigued by it's use in preparing for death, as it isn't something
you'll be doing very often and there can't be a lot of experimental results
returned to evaluate it's effectiveness.