Training Week Ending December 19, 2004

Training Week:
Monday- 8 miles with steadily increasing speeds up to sprint level before
dropping back down to 10 min. miles, then ramping back up.
Tuesday- 5 miles moderate speed
Wednesday- off
Thursday- 18 miles at 10 min/mile
Friday- off
Saturday- 5 miles slow
Tomorrow- 4-6 depending on how I feel.
Total so far: 36 miles

Goal: Tampa Bay Marathon Feb. 6. I'm not planning on doing anything
special, just want to finish without walking...

"SwStudio" <[email hidden]> wrote in message
news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training
: week and goals.
:
: ** note: thanks for everyone's continuing participation in
: this thread! I will be posting the "Training Year" post next
: week.
:
:
:
: cheers,
: --
: David (in Hamilton ON)
: www.absolutelyaccurate.com
: www.allfalldown.org
:
:

Sunday-10K Race, 40:12 : 6:29min/mile and not good enough to crack the top 200
runners. Very humbling. Some cherry picking would do wonders for bruised ego
for sure.
Mon-DNR
Tue-DNR
Wed-4 Miles
Thur-4 Miles
Fri-4 Miles
Sat-4 Miles

I've been a weather weenie all week. Today I waited for the warm point of the
day to run....saw it was 35F. Reflected how at the US Olympic Marathon Trials
in B'ham, AL,...it was 35 F at the start and every single one of those guys
wore gloves and caps at the start...and as the day warmed up...it never warmed
up enough as those guys kept those caps and gloves on through the entire race.

Inspired by those chaps in only a singlet & shorts, knit gloves and no cap...I
journeyed out on my 9 miler run and once again weenied out at 4 miles and
called it a day. I'm falling into a bad pattern here.

Goals: Still trying to decide between Big Sur Marathon (which is close to
selling out) and Boston. I'm giving myself till the end of the year...and it
will probably come down to a coin flip.

I gotta make sure I don't gradually tail off in my training w/Winter
weather...like so many do.

SwStudio said:

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

ok. 5K twice And 10K once all treadmill.

firming up next years plans and realizing i have to get
crackin' on the buildup if i hope to run any distance.
since a 50K is planned, i'm feeling the pressure.
next week should start showing increases.
....thehick

mon: 0:50 walk treadmill
tues: off
wed: 0:30 run/walk outside, hr 130
thur: 0:30 walk treadmill
0:20 spincycle hill routine
fri: 0:44 hilly fartlek, hr 153
sat: 0:40 walk/run treadmill
sun: off

Week 3 after marathon. Finally had the legs to feel strong running my old
"mountain" course yesterday. Adjusting to the life of a slacker/jogger, and
enjoying it - especially these little things I call walk/runs or run/walks,
the latter meaning I did more running than walking, and the former being a
walk with random blocks of running, either sustained or short somewhat
anaerobic stuff like a 200 or a 400. At least it makes me feel alive...

-Tony

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

Quoted message said:

Goals: Still trying to decide between Big Sur Marathon (which is
close to
selling out) and Boston. I'm giving myself till the end of the
year...and it
will probably come down to a coin flip.

You may as well take any spring marathon off the list. How can you get
to any spring dance if you can't get your wussy butt to run more than 4
miles. People usually have an inertia problem in cold weather in that
an object at rest stays at rest, i.e. thay never get out the door. To
get outside and get warm and then return home cutting your run short,
does not make sense. After four miles what bothers you such that you
high tail it for home?

For Xmas by yourself a copy The Power of Positive Thinking by Norman
Vincent Peale

Quoted message said:

I gotta make sure I don't gradually tail off in my training w/Winter
weather...like so many do.

Like many? Who else turns into a weenie when the weather drops below 50?
😉

-DougF

Doug Freese said:

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

Quoted message said:

Goals: Still trying to decide between Big Sur Marathon (which is
close to
selling out) and Boston. I'm giving myself till the end of the
year...and it
will probably come down to a coin flip.

You may as well take any spring marathon off the list. How can you get
to any spring dance if you can't get your wussy butt to run more than 4
miles.

I think you should be more _honestly expressive_ in your
"wussy butt" comments 😉

Quoted message said:

People usually have an inertia problem in cold weather in that
an object at rest stays at rest, i.e. thay never get out the door.

This is why I want a running-suitable treadmill for Xmas.
I'm so darn slow in the A.M. post 40!

Quoted message said:

To
get outside and get warm and then return home cutting your run short,
does not make sense. After four miles what bothers you such that you
high tail it for home?

20F?

Quoted message said:

For Xmas by yourself a copy The Power of Positive Thinking by Norman
Vincent Peale

Nah. I suggest a "good" theologian instead.

Quoted message said:

Quoted message said:

I gotta make sure I don't gradually tail off in my training w/Winter
weather...like so many do.

Like many?

Who else turns into a weenie when the weather drops below 50?
😉

My great grandmother 🙂

Quoted message said:

-DougF

2574
a circle of 360°
at 1° 3½ miles out in same 1° to point of Aires.(return) ×365
days in a year= 7×365=2555
360°+5°=365 days in 2004.
How may road in this 7 mile circle?
December 21. winter starts.
22 days till New years 2005
15°below windchill. snow and white eveywere and artic cold here till
monday snow.
all done in real world time. ort michigan.
u.s.a.
112 weeks now with no job.
no paycheck. and no uninployment.
thanks business.
it is booming here. once land for 3 grand an acer, now 30 grand. over
1/2 mill places and some have roads. oh yes builders are by homeowners.
Gee since I paint houses. and since there was alto places befor. these
surveyers. o.k. sorry
The land of pink ribbons. Thats right folks.no pay check at all...zero
zippo nada. so if you own land, or bulldozers. or a road persons. it is
booming, everyone else. well. 2574 miles picking up 10 cent cans so I
can live. we do business. just not with me. I get to wait for 30
years as you pay off your morgage to decide to build, and then wait till
the paint part comes right.business man........oh ad who is the
homeowner. wait a mintue....thats the ninja man....come find me in
security and the law land..right.....so you.....pontiac in the woodward
circle...

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

Quoted message said:

I think you should be more _honestly expressive_ in your
"wussy butt" comments 😉

I'll order '"How to Win Friends and Influence People" for my winter
reading" 😉

Quoted message said:

This is why I want a running-suitable treadmill for Xmas.

ahhh, er,,,, nah forget it. 😉

Quoted message said:

I'm so darn slow in the A.M. post 40!

I always run slow. In a hurry?

Quoted message said:

Nah. I suggest a "good" theologian instead.

Does the Marquis DeSade fill the bill?

Quoted message said:

My great grandmother 🙂

We went together some years back - nice lady. 🙂

-DougF

Goals : minimise impact of foie gras, saumon fumé etc on my belly-wobble
coefficient over the "festive" season.

Getting faster surprisingly quickly, despite yet another pound of lard
to drag around. Two speed sessions and a race this week. Have gained
more than 2 minutes on ~8k cross countries, as compared to "metronome"
club members, during the last month. Back up to performance levels of 3
years ago.

Mon 0:45 7k 5mi Easy on grass in park near work.

Tue 0:51 10k 6mi 27' up, 3x1000/300 in 3'45/2', 7' down

Wed 1:41 14k 9mi Base endurance on trails by river

Thu 0:48 9k 5mi 25' up, 15x150/70 in 30"/30", 10' down

Fri REST
Sat REST

Sun 1:00 13k 8mi 28" up,drills,lines. 7825m in 32'19 at county
cross country championship. Club placed 2nd
in veterans team category.
____________________
Tote 5:00 53k 33mi

Quoted message said:

We went together some years back - nice lady. 🙂

-DougF

Yep, Doug was 16, she was 87, and they said it'd never work, but she converted
Doug to "our team" for several months before she turned to dust as he humped
her.

Lance sounds like you need a holiday break. Like me, you could join the
slacker/jogger ranks for a month or so at least. Why a Spring marathon
anyway? If you must plough ahead, what about adopting Donnie's 2-a-days
instead of trying to finish that illusive 9 miler. Even better find a way
to do some of 'em inside.

You're not alone - sub 40f winter running sucks and is unnatural! Winter is
a time to lay up in the igloo watching the northern lights with your woman,
eating cached food and contemplating the Spring return of the herd... Us
moronic modern ppls with our ir-regard for the seasons and for our food
sources and all the natural rhythms - pity on us when the supply lines are
cut, bringing us back into stark reality.

-T

Lanceandrew wrote in message
<[email hidden]>...

Quoted message said:

Sunday-10K Race, 40:12 : 6:29min/mile and not good enough to crack the top

200

Quoted message said:

runners. Very humbling. Some cherry picking would do wonders for bruised

ego

Quoted message said:

for sure.
Mon-DNR
Tue-DNR
Wed-4 Miles
Thur-4 Miles
Fri-4 Miles
Sat-4 Miles

I've been a weather weenie all week. Today I waited for the warm point of

the

Quoted message said:

day to run....saw it was 35F. Reflected how at the US Olympic Marathon

Trials

Quoted message said:

in B'ham, AL,...it was 35 F at the start and every single one of those guys
wore gloves and caps at the start...and as the day warmed up...it never

warmed

Quoted message said:

up enough as those guys kept those caps and gloves on through the entire

race.

Quoted message said:

Inspired by those chaps in only a singlet & shorts, knit gloves and no

cap...I

Quoted message said:

journeyed out on my 9 miler run and once again weenied out at 4 miles and
called it a day. I'm falling into a bad pattern here.

Goals: Still trying to decide between Big Sur Marathon (which is close to
selling out) and Boston. I'm giving myself till the end of the year...and

it

Quoted message said:

will probably come down to a coin flip.

I gotta make sure I don't gradually tail off in my training w/Winter
weather...like so many do.

Quoted message said:

Lance sounds like you need a holiday break. Like me, you could join the
slacker/jogger ranks for a month or so at least. Why a Spring marathon
anyway? If you must plough ahead, what about adopting Donnie's 2-a-days
instead of trying to finish that illusive 9 miler. Even better find a way
to do some of 'em inside.

You're not alone - sub 40f winter running sucks and is unnatural! Winter is
a time to lay up in the igloo watching the northern lights with your woman,
eating cached food and contemplating the Spring return of the herd... Us
moronic modern ppls with our ir-regard for the seasons and for our food
sources and all the natural rhythms - pity on us when the supply lines are
cut, bringing us back into stark reality.

-T

Tony, you can explain all you want to, he doesn't even have a GED, so he can't
understand you anyway.

Goals: Run some x-c races over the next couple of months. 1st ultra in March

Mon: 8 miles
Tue: dnr, bad cold
Wed: dnr, bad cold
Thurs: 5 miles
Fri: 8 miles
Sat: dnr
Sun: 8 miles

Total: 29 miles

--
Colm

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

Quoted message said:

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

M: AM 3.8mi gallowalking (walk 10min, run 2x15min w/3min walk in
between), PM 6.84mi elliptical (1 hr)

T: AM 4.6mi gallowalking (walk 5min, run 2x20min w/3min walk break),
PM 7.3mi elliptical (1 hr)

W: off

R: AM 4.3mi gallowalking (same routine as Tuesday), PM 7.27mi
elliptical (1 hr)

--- training wheels come off -----
F: AM running! 3.45mi (8:42), PM 7.01mi elliptical (1 hr)

Sa: 5.17mi (8:42), 1.55mi stairstepper (15min), 5.3mi elliptical
(45min)

Su: 8.69mi (8:54)

total:

17.3mi running
12..7mi gallowalking
33.7mi elliptical
1.55mi stairstepper

good week all

Karen

--
live! vicariously!

Thought it would be appropriate to follow up on Karen's post as it looks as
we're in the same boat.

Monday off
Tuesday am - weights (upper body) 3k ski machine pm - 5 k elliptical
trainer
Wednesday 4k ski machine 5k elliptical
Thursday am - weights (upper body) 4k ski machine, 30 minutes on Cybex
arctrainer
Friday 4 k ski machine, 5k elliptical, 2.5k treadmill
My training wheels come off too!
Saturday ran 6 miles on trails
Sunday am - weights (upper body) ran 7 miles mostly on grass
followed by 4k on the ski machine

Total 13 miles running
Goals:
Recover from plantar fascitiis.
My new plan is to run every other day and doing machines on the other days
starting next week.

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

Quoted message said:

M: AM 3.8mi gallowalking (walk 10min, run 2x15min w/3min walk in
between), PM 6.84mi elliptical (1 hr)

T: AM 4.6mi gallowalking (walk 5min, run 2x20min w/3min walk break),
PM 7.3mi elliptical (1 hr)

W: off

R: AM 4.3mi gallowalking (same routine as Tuesday), PM 7.27mi
elliptical (1 hr)

--- training wheels come off -----
F: AM running! 3.45mi (8:42), PM 7.01mi elliptical (1 hr)

Sa: 5.17mi (8:42), 1.55mi stairstepper (15min), 5.3mi elliptical
(45min)

Su: 8.69mi (8:54)

total:

17.3mi running
12..7mi gallowalking
33.7mi elliptical
1.55mi stairstepper

good week all

Karen

--
live! vicariously!

I dont usually write my weeks unless I've gone to a different place.
Last week I had a business to San Francisco and Silicon Valley where
I used to live years ago. I had two main constraints: business
starting
at 8AM every morning, so I usually had to start in the dark by 6AM.
And second, coming off of a long knee injury, I wanted to minimize the
cement.

Day 1: 5 miles Stanford dish run. Every year they are more
restrictive. They have
a locked gate open between 6:30AM and 5PM in December. And they have
large posters of mountain lion warnings. No people hurt yet, but two
horses
mauled. One lion shot deep in a suburban backyard last spring. And a
cub
sighted earlier this month, meaning moma and popa may be around too.
Lions
have an instinct for chasing running animals, but as the old saying
goes- you
just have to run faster than the next guy. No big worry running at
dawn- there
were already 50 people up there- mostly power walking females- to
provide bait.
It was a hazy dawn giving the effect of a Chinese painting with
buildings poking
out of the fog.

Day 2. Market Street and Bay run. I was an inexpensive S.F. hotel
near Market
and Van Ness. It had good access to transportation, but not to scenic
running spots.
That day I decided to check out the changes in Market Street. Its a
combination
of the high end shopping district and skid row. Even at 6AM there are
mobs of
"characters" on the street. The highlight was illuminated Bay Bridge
in the dawn
twightlight. The drawback was path was mostly brick and cement, unkind
to the knees.

Day 3. I had obtained a roll of quarters by then so I could use public
transport to
get of the cement spots. That day I took the N-street car to Golden
Gate park,
a 20minute ride. There lots of dirt and asphalt paths and trees and
meadows going
all the way to the ocean. The drawback is that iots very dark at 6AM
so you cant
see much of that and have to deal the nighttime park "characters" too.
Having come
off of several weeks of heavy rain the vegetation is lush and green.

Day 4. I took a bus all the way up Van Ness to Aquatic Park to bypass
four miles
of cement and traffic lights. Then I ran 5 miles along the Marina
shoreline to a little
short of the base of Golden Gate bridge. Theres a few section of sandy
beach to run
on too.

I didnt do Golden Gate bridge this time because I've done it many
times, 40 minutes
each way the two buses and knee-jarring cement. But I recommend. Bus
28 gets to
the Exploratorium which can do a 7 mile round trip across the bridge.

"Tony" <qtrader2@(remove)hotmail.com> wrote in message
news:yvgxd.1950$He3.320@trndny05...

Quoted message said:

Lance sounds like you need a holiday break. Like me, you could join
the
slacker/jogger ranks for a month or so at least. Why a Spring
marathon
anyway? If you must plough ahead, what about adopting Donnie's
2-a-days
instead of trying to finish that illusive 9 miler. Even better find a
way
to do some of 'em inside.

You're not alone - sub 40f winter running sucks and is unnatural!

Oh boy the lance and Tony woe is me wussy show. 🙂

Quoted message said:

Winter is
a time to lay up in the igloo watching the northern lights with your
woman,
eating cached food and contemplating the Spring return of the herd.

Go out fore a nice long run and you'll be able to plow longer and harder
in the igloo. 😉

Quoted message said:

moronic modern ppls with our ir-regard for the seasons and for our
food
sources and all the natural rhythms - pity on us when the supply lines
are
cut, bringing us back into stark reality.

Nothing wrong with eating smoked moose, the horizontal mambo and drawing
pictures on the cave/igloo walls but either get your ass outside for
some fresh air, or in your case, get a treadmill. other wise Nanook of
the Noth will snowshoe by your domicile and [censored] your women for a real
romp in the hay. 😉

-D

Goal: a 5k in March somewhere around the Kanto . Now, I'll have to
figure out how to register in Japanese :-)

Mon: rest
Tue: rest
Wed: 5k
Thurs: 5k
Fri: rest
Sat: 10k
Sun: Bike 10k

Total: 20k

Cheers

--
Eryn (for mail, drop the 321)

Doug Freese said:

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

Quoted message said:

I think you should be more _honestly expressive_ in your
"wussy butt" comments 😉

I'll order '"How to Win Friends and Influence People" for my winter
reading" 😉

Quoted message said:

This is why I want a running-suitable treadmill for Xmas.

ahhh, er,,,, nah forget it. 😉

Quoted message said:

I'm so darn slow in the A.M. post 40!

I always run slow. In a hurry?

Quoted message said:

Nah. I suggest a "good" theologian instead.

Does the Marquis DeSade fill the bill?

Probably better stick with...oh forget it. Just run.

Quoted message said:

Quoted message said:

My great grandmother 🙂

We went together some years back - nice lady. 🙂

Must have been before she married my great grandfather
in 1888 😉