Training Week Ending January 9, 2005

S: 60 min spincycle
M: DNS/R
T: DNS/R
W: 60 min spincycle
Th: 60 min spincycle; 3 miles run; 30 min elliptical;
F: DNS/R
S: 3.5 miles run; 30 min stairmaster; light weights
_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
http://journals.aol.com/virginiaz/DreamingofLeonardo/

no

SwStudio said:

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

M- 6 mi plus 30 min spin bike
T - DNR
W- DNR
T - 9 mi plus 30 min spin bike
F - 3 mi interval hills

all runs on treadmill.

this is the first full week i've had in about 2 years where
I ran and had NO ITB pain. I link it to stretching every day
and adding abductor resistance work.
....thehick

SwStudio said:

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

goals: become learned and successful enough for google to make
millions from my wisdom without paying me a cent...also to get my
ged...though i have a bachelor's in engineering and 2 years of
graduate school, that ged thing really chaps my ass...Upcoming races:
run (not race) half-marathon Jan 23; 15K (race, hopefully) Feb 5;
Boston marathon April something.

M: AM 5mi (9:07) / PM 25min stairstepper (2.74mi), 35min elliptical
(4.37mi)
T: 6mi (9:13)
W: 5.75mi incl 8x400 - 2 sets of 4 with 200 rest between items, 400
between sets. Goal 1:40, actual 1:34.75. First track workout since
September.
R: AM 6mi (9:14) / PM 25min stairstepper (2.97mi), 35mi elliptical
(4.33mi)
F: 6mi (9:02)
Sa: 6mi (8:42)
Su: 15mi (7:48), with running-club folks

total: 49.8 miles running, 8.7 miles elliptical, 5.7 miles
stairstepper

This week I started track workouts again, also started doing long runs
with the club again. So far so good, though I'm on the lookout for
even the smallest sign of overdoing it. I didn't have it in mind to
beat my track goals or to do today's longish run at that pace - those
things just happened. But my regular daily training runs are going to
be as easy as I can make them. I'll be doing a bit more crosstraining
too.

good week all

Karen

--
live! vicariously!

SwStudio said:

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

goals: become learned and successful enough for google to make
millions from my wisdom without paying me a cent...also to get my
ged...though i have a bachelor's in engineering and 2 years of
graduate school, that ged thing really chaps my ass...Upcoming races:
run (not race) half-marathon Jan 23; 15K (race, hopefully) Feb 5;
Boston marathon April something.

M: AM 5mi (9:07) / PM 25min stairstepper (2.74mi), 35min elliptical
(4.37mi)
T: 6mi (9:13)
W: 5.75mi incl 8x400 - 2 sets of 4 with 200 rest between items, 400
between sets. Goal 1:40, actual 1:34.75. First track workout since
September.
R: AM 6mi (9:14) / PM 25min stairstepper (2.97mi), 35mi elliptical
(4.33mi)
F: 6mi (9:02)
Sa: 6mi (8:42)
Su: 15mi (7:48), with running-club folks

total: 49.8 miles running, 8.7 miles elliptical, 5.7 miles
stairstepper

This week I started track workouts again, also started doing long runs
with the club again. So far so good, though I'm on the lookout for
even the smallest sign of overdoing it. I didn't have it in mind to
beat my track goals or to do today's longish run at that pace - those
things just happened. But my regular daily training runs are going to
be as easy as I can make them. I'll be doing a bit more crosstraining
too.

good week all

Karen

--
live! vicariously!

93

Goals : lose 5 kilos, run regularly again.

Mon 0:50 7k 4mi Easy, on grass in park near work

Tue-Fri No time to run during day and no inclination to run at night

Sat Kid's birthday party doubled with parents dinner
Sun Aftermath

Totals 0:50 7k 4mi

14 miles today on the trail in 33 degree weather, I looked like jack frost
covered with mud. What a great run!

Quoted message said:

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

Mon 0.00 rest
Tue 7.03 aerobic
Wed 9.34 med long
Thu 5.03 easy
Fri 10.50 aerobic
Sat 3.93 easy
Sun 17.00 long
------------------
Wk 52.83
Yr 74.16

Week 4 of 18 weeek training program for Boston, week 4 of 6 week endurance
phase. The weather has been great all week. No complaints.

Racing Goals:

Tune-up races for Boston
3/5/05 Chattahoochee Roadrunners 10K, Atlanta GA
3/19/05 Leprechaun Road Race 10K, Dublin GA
4/2/05 Cooper River Bridge Run 10K, Charleston SC

4/18/05 Boston Marathon, Boston MA

Dreaming ahead:
10/15/05 Golden Hills Trail Marathon, Berkeley CA
http://www.goldenhillsmarathon.net

Have a great week rec.runners.

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John Short,
South African coach.

Quoted message said:

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

Mon 0.00 rest
Tue 7.03 aerobic
Wed 9.34 med long
Thu 5.03 easy
Fri 10.50 aerobic
Sat 3.93 easy
Sun 17.00 long
------------------
Wk 52.83
Yr 74.16

Week 4 of 18 weeek training program for Boston, week 4 of 6 week endurance
phase. The weather has been great all week. No complaints.

Racing Goals:

Tune-up races for Boston
3/5/05 Chattahoochee Roadrunners 10K, Atlanta GA
3/19/05 Leprechaun Road Race 10K, Dublin GA
4/2/05 Cooper River Bridge Run 10K, Charleston SC

4/18/05 Boston Marathon, Boston MA

Dreaming ahead:
10/15/05 Golden Hills Trail Marathon, Berkeley CA
http://www.goldenhillsmarathon.net

Have a great week rec.runners.

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John Short,
South African coach.

Leafing through rec.running, I read a message from [email hidden] of
09 Jan 2005:

Quoted message said:

93

Is it really that hot in LA?

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John Short,
South African coach.

Leafing through rec.running, I read a message from [email hidden] of
09 Jan 2005:

Quoted message said:

93

Is it really that hot in LA?

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John Short,
South African coach.

Leafing through rec.running, I read a message from
[email hidden] of 09 Jan 2005:

Quoted message said:

Boston marathon April something.

I hope you've made arrangements.

Phil M.

Leafing through rec.running, I read a message from
[email hidden] of 09 Jan 2005:

Quoted message said:

Boston marathon April something.

I hope you've made arrangements.

Phil M.

Phil M. said:

Leafing through rec.running, I read a message from
[email hidden] of 09 Jan 2005:

Quoted message said:

Boston marathon April something.

I hope you've made arrangements.

What arrangements do you mean?

Karen

--
live! vicariously!

Phil M. said:

Leafing through rec.running, I read a message from
[email hidden] of 09 Jan 2005:

Quoted message said:

Boston marathon April something.

I hope you've made arrangements.

What arrangements do you mean?

Karen

--
live! vicariously!

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

Quoted message said:

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

M - 10km easy
T - ab routine + stretch, 8km easy
W - am/ab routine + stretch, 20 min upright bike, easy
- 1km @ 10mph @ 4% grade
- pm/5x2000m (7:20), 2:40 recov., 2km up, 1km down
T - 14km easy
F - ab routine + stretch, 4 x (3min @ 11.6mph--->3min @ 5.8mph)
- 3k up, 3k down
S - 12km easy
S - 19km easy

Total - 90km (56 miles)

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

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

Quoted message said:

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

M - 10km easy
T - ab routine + stretch, 8km easy
W - am/ab routine + stretch, 20 min upright bike, easy
- 1km @ 10mph @ 4% grade
- pm/5x2000m (7:20), 2:40 recov., 2km up, 1km down
T - 14km easy
F - ab routine + stretch, 4 x (3min @ 11.6mph--->3min @ 5.8mph)
- 3k up, 3k down
S - 12km easy
S - 19km easy

Total - 90km (56 miles)

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

SwStudio said...

Quoted message said:

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

Goals: sub 21 5K, sub 44 10K, sub 1:45 HM

M - DNR
T - 5 miles, extremely sluggish (and hit 199 bpm on HRM)
W - 5 miles, easy
- 15 miles on s. bike
- 20 min. weights
T - DNR
F - 5 miles (PR!)
S - 10 miles, brisk
S - 5 miles, easy

Total: 30 miles

- First time this year met my weekly goal of 30 MPW :-)
- Had ambitions to run local 5 mile race, came to my senses and trained
instead.
- Began hydration experiments - see Tuesday result :-(
- Hit unintended training PR (by 3 seconds) on Friday (after a redeye from
Vegas!).
- Beginning to believe in 'if you build a base, speed will come' mantra.
- Decided to begin strengthening upper body, for symmetry and balance.