Training Week Ending October 10, 2004

"SwStudio" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

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

We: 4,1K
Fr: 4,1K
Sa: 21,1K (1:57:46)

Total: 29,3K

Bjorn

Monday 5 easy
Tuesday 5 easy
Wed 6 .2 1 mile @ MP, 800 @ 10k pace, 400 @ 5k pace
Thursday 7.25
Friday off
Saturday 7 with 5k race @20:00 4th in age again mile 1 6:22, mile 2 6:42
( split placement was questionable) last 1.1 - 6:56
Sunday will be accompanying a team mate for the last 14 miles of a
Marathon
Total: 44 total

Goal races:
Bay State Marathon or 1/2 Marathon, goal 3:16 - 3:23 for the Marathon or
1:32 - 1:34 for the 1/2
Stockade-athon 15k November 14 - goal sub 1:06
Troy Turkey Trot November 25 42 or better
Fun races:
NYC Marathon Nov 7th unless I don't run the Marathon at Bay State, then I
will be looking to run 3:30 or better.

"SwStudio" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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

cheers,
--
David (in Hamilton ON)
www.absolutelyaccurate.com
www.allfalldown.org

1869 miles so far for 2004.
or 7.14 a day aboot.
and soon it is time to start going for longer times. Oh yes I allways
do it with a full or too full backpack on well mostly.
is nyone out there? you 3,000 people. well maybe next year. I don't
want to hurt myself. dougie......poo
must be your ball size.

"TomR Wheeler" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

1869 miles so far for 2004.
or 7.14 a day aboot.
and soon it is time to start going for longer times. Oh yes I allways
do it with a full or too full backpack on well mostly.
is nyone out there? you 3,000 people. well maybe next year.

Quoted message said:

I don't
want to hurt myself. dougie......poo

I don't want you to hurt yourself either.

Quoted message said:

must be your ball size.

Why you old dirtbag, have you been peeking?

-DF

Goal : enjoy running.

Feeling worse at every attempt to run and falling asleep in the evenings
in mid-conversation. Decided to give up trying to run until I've seen
the Doc, tomorrow morning. If this goes on any longer, I reckon it must
be time to stuff myself with hazelnuts and then hibernate.

Mon 0:35 6k 4mi "Easy" (5'50/km=9'23/mi) on grass in park. 28°C.
135 avHR used to give a 5'/km (8'/mi) pace!
Tue REST

Wed 0:33 5k 3mi Easy on track with co-runner back from injury. 25°C
125 avHR was easier but so was the pace...

Thu-Sun REST
_________________
Total 1h08 11km 7miles

Goals: run a 5k under 17:00 and a 1500m under 4:20 by July 2005

Sun: 5 miles 37:32
Mon: 7 miles 2mi wu, 3x1600m/1min, 2mi wd - 6:22, 6:14, 6:13
Tue: 5 miles 36:06
Wed: 5 miles 36:33
Thu: DNR
Fri: 5 miles 37:10
Sat: 7 miles 2mi wu, strides, 5k race, 2mi wd - 17:43

Total week: 34 miles
Total training: 250 miles

I was very surprised by how well I did in the 5k. I believe that
hitting my goal may be easier then I first thought. I may need to
make a tougher target but I'll re-evaluate once I hit 17:00 not after.

Ed

Goals:  
Fleet 10k (Next Sunday) - Finish in top 3
Hayling 10m - 54:xx
Feb/March 1/2M - 1:12:xx

I had mild food poisoning over the weekend, so had to take Monday off. I
caught a cold in my weakened state, but I've kept the training load as
normal and the cold is nearly gone.

Fleet 10k next Sunday. Feel like I'm in the best shape I've ever been in,
so finishing in the top 3 should only depend upon who else is there.

Monday:
REST - ill

Tuesday:
pm) 6.0 miles in total, 6 x 800m w/4:30 rec - hard

Wednesday:
am) 5.4 miles - easy
pm) 10 miles - easy/medium

Thursday:
pm) 8 miles, last 3m in 15:56 - easy/hard

Friday:
am) 6.75 miles - easy/medium
pm) 5.5 miles - easy

Saturday:
pm) 10 miles - easy/medium

Sunday:
pm) 14.25 miles, hilly - easy/medium

Total run: 65.9 miles

--
Brian Wakem

SwStudio wrote in message ...

Quoted message said:

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

mon 1:00 biked, hr 136
tues 0:55 ran, hr 148, with 3x3min @ V02 (hr 175-180)
wed 1:20 biked, hr 136
thur 0:35 ran, hr 139, also walked 30
fri off
sat 1:25 biked, hr 131 easy
sun 2:03 ran, hr 148, 14.38 miles as follows:
miles time pace
( 0.25 5:05 20:20 walk warmup )
2.76 25:11 9:07 easy hr 140
3.01 23:49 7:55 tempo hr 165 (97% LT)
( 0.21 5:01 23:53 walk break )
2.80 26:10 9:21 easy hr 144
3.01 21:48 7:15 hard tempo hr 172 (101% LT)
( 0.21 5:02 23:58 walk break )
2.80 26:03 9:18 easy hr 144
15.05 2:18:09 9:11 total
14.38 2:03:01 8:33 running only

Wanted to do a semi-long benchmark kind of run with some hard pace today to
push LT and test my speed a bit. (Legs will be a bit sore after this one).
My goals now are a 10 miler in 2 weeks (goal sub 77mins), and a marathon on
Nov 27th (goal for now sub 3:45).

- Tony

"SwStudio" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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

Well, I'm new here and my goals are pretty modest. I started running 1.5
years (and 40 lbs) ago and this next Saturday I'm doing my first 5K ever.
I'm very fortunate to live near a whole slew of interconnected trails and
fields. I love running on trail much more than running anywhere else. I
have no idea of my mileage (I suppose I could wear a pedometer but I've
heard they are not very accurate). Instead I've kept a log of my time. I
know that, in theory, one is supposed to run every other day but I like
going out every morning, even if it's just for one of my short 20 minute
trail loops. I'm not very fast but, at my present stage of fitness, I can
trot along at a steady clip of about 11 minutes/mile. (I bet that most of
you are distinctly under-whelmed). I know that some folks push themselves
for speed but my policy has been to never stop and never walk (though,
especially in the beginning, my jogging was about the same speed as a walk).

Today I ran a very hilly route for 57 minutes. I was thinking about my
upcoming 5K and as a result I pushed myself a bit (the last time I did this
same route, my time was 1:09). My thighs are feeling a little tired. My
plan for this next week is to run easy routes (20 - 40 minutes) every day
and my goal for the 5K is maintain a steady pace and finish. Woohoo. ;-)

Chris in lovely Ithaca, NY

Did a Half M last Sunday & 9 Miles @ 7:30 M,T,W, rested Th, did 9 F & S. Could
not sleep this Sunday morning, got up at 4:30am intending to do 15mi....had no
energy and slugged a 9Miler at approx. 8min/mile. Went back to bed....woke up
at 9am and jammed about 150 grams of protein in me through shakes and food.

Going easy on the carbs, trying to find fuel through protein loading and lose 7
..lbs in the next 4 weeks so I'm 167-8 .lbs on Marathon day Nov. 7. Gonna try
like hell to cut a 3:10 M.

Considering abstaining from wine and sex for the next 4 weeks to focus on
peaking physically on this damn M. At this juncture I'm concerned about
"visualization" stuff and the mental side of marathoning. I've had an injury
plaggued [censored] year of running and one great M will make up for all of '04.

Last year I did this M in a lightweight trainer and wished at Mi 23 I had on a
stability shoe for the added support. I'm stronger this year and more
confident and feel i have the ankle and calf strength to manage this M in
flats. NB330s, or NB700s w/Gel heels added....it's a roll of the dice...but F
it...I'm gonna go for it.

"Chris Jung" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"SwStudio" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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

Well, I'm new here and my goals are pretty modest. I started running
1.5 years (and 40 lbs) ago and this next Saturday I'm doing my first
5K ever. I'm very fortunate to live near a whole slew of
interconnected trails and fields. I love running on trail much more
than running anywhere else. I have no idea of my mileage (I suppose I
could wear a pedometer but I've heard they are not very accurate).
Instead I've kept a log of my time. I know that, in theory, one is
supposed to run every other day but I like going out every morning,
even if it's just for one of my short 20 minute trail loops. I'm not
very fast but, at my present stage of fitness, I can trot along at a
steady clip of about 11 minutes/mile. (I bet that most of you are
distinctly under-whelmed).

Under-whelmed? No way!!! I may run little further than you but you
described what running is for many of us - an excuse to be one with
nature. Some people like to run fast and others just mingle in the
woods.

Quoted message said:

Chris in lovely Ithaca, NY

You might be interested in hooking up with the Finger Lakes runing club.
They host lots of trail runs and races not far from you. They are a
bunch of great people that like yourself, love trails. See
http://www.fingerlakesrunners.org/

-DougF (South of you the Kingston area)

Quoted message said:

Week ending 10/10/03 (taper week for Firetrails 50 miler)

Mon: 6.5 60 min. 20 min w/u, 5 x 1:30 @ 5k+ pace, full recovery, then
easy cool down.
Tue: 5.5 50 min mostly easy, very hilly (walked 10 minutes of very steep
stuff), two 2 min surges, back of left knee pain revisited me, iced
throughout the day.
Wed: 4.5 40 min 20 min w/u, 3 x 1:30 @ 5k+ pace, knee 100%.
Thu: 3.0 25 min 15 min w/u, 4 x 30 seconds @ 5k+ pace.
Fri: 0ff. Drove to San Francisco for race. Took cable car to dinner at
Fisherman’s Wharf.
Sat: 50. Firetrails 50 miler. 7,820 ft of climb. 9:05. 3 rd in 50’s.
Separate report posted.

Total: 69.5

goals: get some new goals.

M: dnr
T: 6mi (9:12), kinda hurt, but no limping. This convinces me I can race the
Chicago Marathon and shoot for 3:25. ha.
W: 4mi slow, hurt, limping
R: 2mi with a kind of bad-racewalking gait - my legs just won't get off the
ground. A good deal of pain. I decide to bag the marathon. By coincidence
my doctor calls, says the xrays suggest a stress fracture, he's pretty sure
but let's get an MRI just in case
F: biked 10 miles
Sa: walked 5 miles
Su: 1 hour pool running, 2mi fast walking

total: 12 miles sort-of running, 22 "miles" xtraining

Today I reserve the right to feel very sorry for myself.

good week all

Karen

"SwStudio" <[email hidden]> wrote in message

Quoted message said:

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

Next Sunday will mark my first full marathon attempt
since 2002's drop-out at the 30km marker at the same
race I am returning to. My reason for dropping out then
was nauseating pain from a broken shoulder suffered ten
days earlier. The "run through it" plan failed.... lol.

Anyway, I'm unfortunately quite undertrained and will not
finish where I'd like to. If I was fit, I would be hoping for
a 2:47-2:48-ish finish, but hope that simple experience in
place of long runs (ha ha...umm...) will help me to at least
a decent finish in the 2:51 - 2:52 neighbourhood; hopefully
placing me in decent corral position should I finally head to
Beantown in 2005 to try my luck. That was the main goal.

M - 3 min (11mph) --->2 min (8mph) x 4, 3km up
T 18km easy (last 1km hard)
W - off
T - 12km MP, 2k up, 1k down
F - off
S - 6km easy
S - off

Total: 47km

cheers,
--
David (in Hamilton ON)
www.absolutelyaccurate.com
www.allfalldown.org

"joe positive" <[email hidden]> wrote in message

Quoted message said:

goals: get some new goals.

M: dnr
T: 6mi (9:12), kinda hurt, but no limping. This convinces me I can race
the
Chicago Marathon and shoot for 3:25. ha.
W: 4mi slow, hurt, limping
R: 2mi with a kind of bad-racewalking gait - my legs just won't get off
the
ground. A good deal of pain. I decide to bag the marathon. By
coincidence
my doctor calls, says the xrays suggest a stress fracture, he's pretty
sure
but let's get an MRI just in case
F: biked 10 miles
Sa: walked 5 miles
Su: 1 hour pool running, 2mi fast walking

total: 12 miles sort-of running, 22 "miles" xtraining

Today I reserve the right to feel very sorry for myself.

🙁

You trained very hard and got hit by bad luck. I really
understand what you feel like today. I really do.

Two years ago I broke my shoulder ten days before
my marathon.

This year my appendix burst in the middle of the most
important race of the year for me.

Anyway, you *will* come back and it *will* include a
great marathon performance. I know you already know
this. Think of the training you did leading up to today as
a big foundation-building exercise for the training you will
do once this issue is dealt with. Good luck!

cheers,
--
David (in Hamilton ON)
www.absolutelyaccurate.com
www.allfalldown.org

"joe positive" <[email hidden]> wrote

Quoted message said:

By coincidence
my doctor calls, says the xrays suggest a stress fracture, he's pretty

sure

Quoted message said:

but let's get an MRI just in case

Poor baby!!! (sincerely)

You'll be stronger and wiser when it's over in 6-8 weeks.
I'm in despair when I can't run for 3 days. Hang tough, and imagine all
those little bone cells regenerating themselves.

-- Dan

SwStudio said:

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

Half marathon next week
10k goal races Nov 14 and Dec 12
may do other short races for fun.

Intervals this week are the best they've been this year. The miles are a bit
dodgy, on the road and I don't know if those are really miles. The 1200m reps
are my benchmark, and these have steadily come down from about 4:10 earlier on.

M 8.5 easy / 4.3
T 11 4xmile in 5:29/5:16/5:21/5:13
W 6
T 9 4x1200 with 400m jog rest in 4:06/4:04/4:02/4:03
F rest
S 22
S 5.6

Total 66

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

SwStudio said:

M - 3 min (11mph) --->2 min (8mph) x 4, 3km up

Are you doing this on a treadmill ? This is close to the pace I run my
intervals (I do a 6x800m workout on track) and the thought of running this
fast on the treadmill scares the hell out of me.

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

"Donovan Rebbechi" <[email hidden]> wrote in message

Quoted message said:

SwStudio said:

M - 3 min (11mph) --->2 min (8mph) x 4, 3km up

Are you doing this on a treadmill ? This is close to the pace I run my
intervals (I do a 6x800m workout on track) and the thought of running this
fast on the treadmill scares the hell out of me.

yeah, that session was done on the treadmill. It's a regular
session and I often do 5 or 6 repeats but a marathon looms.
The speed and time indicates a distance of about 885m,
but I just log the speed. Obviously the incline is set on 1.

I never really think about the danger factor. I like the
treadmill, and am pretty used to it.

cheers,
--
David (in Hamilton ON)
www.absolutelyaccurate.com
www.allfalldown.org