Training Week Ending November 20, 2005

SwStudio said:

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

------------------------------------------------------------
day km mi time time/km time/mi type feel
Tue 16.5 10.3 01h15' 4'35" 7'23" E :-|
Wed 6 3.7 00h29' 4'50" 7'46" REC :-|
Thu 13.4 8.3 00h59' 4'24" 7'05" I :-)
Fri 11 6.8 00h51' 4'41" 7'33" REC :-|
Sun 3 1.9 00h00' 0'05" 0'08" E \o/
Sun 10 6.2 00h36' 3'41" 5'56" COMP \o/
------------------------------------------------------------
week : 59 km 37 mi 04h12'
------------------------------------------------------------
last 8 weeks' average : 67 km 42 mi 05h15'
------------------------------------------------------------
year : 2023 km 1257 mi 162h43'
------------------------------------------------------------

low mileage week, started slowly, but ended very well, with a 1'08" 10k
PB of 36'58" !

at the beginning of the week, I was either tired of my past weeks' high
mileage, or feeling low before sunday's 10k, but I wasn't in top shape,
altough my pace seemed ok.

On thursday, as a race preparation, I went on a track to check my 10k
pace on a 5*1000m with 400m recovery, and my feelings were much more
than mixed...
I had trouble finding the correct target pace of 3'45" and after the
second rep, I just wanted to quit.
I still went on, and felt much better, running :
1000m 400m
3'44" 1'57"
3'46" 1'58"
3'43" 1'58"
3'40" 1'55"
3'40" 1'55"
ie. too fast in the end, but feeling ok.
I hadn't run any speed workout since 5 months, and was at trouble
finding the correct pace and measuring the correct intensity.
the last 2 months of training were mostly aerobic, with now and then
some MP patches during long runs. I never ran *that* fast.

anyway, the speed of the 1000m rep was not a good indicator to me, but
the 400m recoveries were : checking back in my logbook, I noticed that I
never ran this fast during such easy recoveries... (20" best than before)
on friday I only ran 11k slowly and tried to take sufficient rest for
sunday.

sunday morning I felt good, checked to see that my weight was quite
good, (2kg less than 5 months ago when I last ran a 10k in 39'05"😉
and I drove to the race confident.

Weather was perfect : 0°C (freezing point) no wind.
Ran 3km as a warm-up.

Now please forgive me for my pace during the run, because it has
*nothing* to do with my post on "negative split" (where I was speaking
ok HM and marathon incidentally) but I started wayyyy too fast, unable
to feel the correct pace, but managed to hang on and even accelerate in
the end.
here are my splits :
km time total
1 3'24" 3'24"
2 3'36" 7'01"
3 3'46" 10'47"
4 3'36" 14'24"
5 3'50" 18'14"
6 3'49" 22'04"
7 3'48" 25'52"
8 3'53" 29'46"
9 3'46" 33'33"
10 3'24" 36'58"

As always in 10ks, I hit a bad patch during km 5 and 8, but otherwise,
things went fine.
I am so glad I beat my PR by more than a minute from 38'06" to 36'58" !
(I would have been quite happy with 37'30"😉
What really impresses me, is my recovery after the race, it really feels
like I could run another 10k right now. (maybe just a false high, but I
still have lots of stamina)

I may sound a little bit pompous, but I am quite amazed by what I gained
from training mainly aerobically (and here I'd like to thank Anthony who
gave me the Hadd link last summer, while I was pathetically trying to
beat my 10k PR mainly on speed training) and I only wish I can keep on
that level of progression for another month or two.

I feel like running was never so easy before, and I'll postpone speed
workouts for the last 2 months before my spring marathon.

So, to conclude, good week for me ;-)

Goals : getting back to 80km+ next week, keep losing weight.
another 10k in february
spring marathon (paris?)
m

Quoted message said:

cheers,

goal navigation learning.
and 5000 miles in a year.

year. 4306

biking together.

SwStudio said:

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

goals: better stronger faster, less type-A and less stressed about work.
upcoming races: 10K Nov 24; half-marathon Dec 11; marathon March 19.

M: 8mi (9:34)
T: AM 5mi (9:22), PM 6.7mi incl 10x100m strides. supposed to be 9 miles,
bagged it because I was stressed about work
W: 5.75 incl 1x1000m (4:00); supposed to be 5x1000 plus some cooldown, but I
bagged it because I was stressed about work
R: 10mi (8:52)
F: 6mi (8:29)
Sa: 13.8 incl 15K race - 1:02:40, 3rd woman, PR at 15K and 10K, whatta
bargain
Su: 10mi (8:43)

total: 65.3 miles (planned 72)

This week has been pretty lousy; stress about work has even interfered with
running, which *never* happens. I cut short two runs including Wednesday's
track workout, and I really had a bad attitude going into the 15K Saturday.
For that race I'd expected upper 50s-low 60s and overcast, but we had 74F,
sunny, humid and windy instead. Despite my lousy attitude the race went
better than I thought it would. Also got to meet my coach in person, which
was cool.

Here's to next week.

good week all

Karen

--
live! vicariously!

SwStudio said:

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

cheers,

Monday: 0
Tuesday: 7 10 X 3 minutes with 2 minutes recovery at between 5 an 10k pace
Wednesday:45 minutes on the Nordic track skier
Thursday: 6 mile fartlek
Friday: 5 easy
Saturday: 14.5 moderately hilly course
Sunday: 9.5 at a moderate pace club Turkey Raffle run, you run mile
laps for an hour in a park and get a ticket every lap you finish.
Prizes are raffled off after.
I did 1.5 before than 8 laps in 1:03:30 and
I won a turkey!

42 total - this is my second week of dropping back to running 5 days a
week, I've been doing 6 days a week for a long time. So far I like it I
feel good.

Next up is a 10k turkey trot on Thursday, goal is to run 7:30 - 7:40
pace which doesn't sound too ambitious, but we'll see.

I said I was done posting but I'll finish out the month.

mon: 1:38 biked mod-hard 680' climb
tues: off
wed: 1:03 ran easy-mod
thur: 1:15 biked mod-hard 780' climb
fri: off
sat: 1:40 ran trails moderate 1060' climb
sun: 1:19 biked moderate 780' climb

Goals: Nov 27th 15k trail race (hopefully)

Why my legs feel fantastic biking but so [censored] running? Basically the
running-related connective tissues are shot from the long runs and attempted
"speedwork". I'm back to the 3 day cycle which has worked for me in past
times run/bike/rest. I think when I changed my schedule from 3-4 days a week
running to 5 days it finished me off - even though I was doing less hours
per week than I did in the summer and pre-Vermont. After about an hour
running, the legs feel like they're beginning to fall apart (this was true
last week too). The same legs feel really good biking, and I can finally
push bigger gears (even some hard tempo on the 53-13 today) since my goal
races are over for now.

-Tony

marko said:

low mileage week, started slowly, but ended very well, with a 1'08" 10k
PB of 36'58" !

Marko - Way to go! A great feeling when you get a breakthrough race
like that. I remember when it happened to me with a 10K race also.
That was a couple of months before a marathon, and gave me the
confidence that I could go sub-3.

Big congrats!

Anthony.

13.15 miles, as

Mo: DNR

Tu: AM 2.00 easy With wife, 7:00 chegments.

We: AM 3.50 mod Last mile ~MP, felt great first time in 10 days.

Th: AM 2.25 easy With wife, 10:00 segmunks.
PM 5.75 easy Very easy, but tired until about 40:00 in

Fr: DNR
Sa: DNR

Su: AM 2.00 easy With wife, 2 miles continuous. Look out, Utica!

Feeling pretty crappy most of week - continued presence of a
not-quite-respiratory-infection and almost-slightly-off-digestion, low
energy most of the time, but can't quite say I've got bbronchitis or
bird flu. Hopefully a few miles at ~13:30 pace with wife aren't going
to hurt but I'll avoid anything more than that until I really do feel
over this viral / mold / emotional / hormonal / imaginary / real /
seasonal / allergic / chemical malaise.

In the meantime I'm trying to think healthy thoughts, plan healthy
plans, and act healthy actions.

Quoted message said:

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

Mon 0.00 rest
Tue 7.20 aerobic, hills
Wed 5.05 recovery (abs)
Thu 4.03 recovery (weights)
Fri 0.00 rest
Sat 31.07 50k Trail Race
Sun 0.00 rest
----------------------------------
Week 47
Year 2155

I had a blast at the 50K. Full report to follow (some day).

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.

SwStudio said:

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

Key races:
10k race (Joe K) in Dec 12
Indoor track season (mile/3k) Jan through Feb

Training goals: get comfortable with some mileage. Sub 9:50 on
3k DeCastella workout before snow forces me off the track.

M off
T am 4 at about 7mpm
pm 6: 6x about 500m hill reps with training group
W am 6 good pace (~6:40)
pm 4.3 easy
T am 4 slow (~8mpm), strides
pm 9 3k version of DeCastella workout in 9:53:
200m@~35s+ 4x(300m float + 400m ~73s), followed by 1mile jog
followed by 4x200m@ ~33 with 200m jog
F am 5 ~8mpm
pm 8.3 ~8mpm
S am 3.4 about 8mpm
pm 9.7 about 8mpm
S am: 8 including 4 mile race in 21:47 (unofficial)
pm: about 7

Total ~75 miles

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

Tony S. said:

I said I was done posting but I'll finish out the month.

mon: 1:38 biked mod-hard 680' climb
tues: off
wed: 1:03 ran easy-mod
thur: 1:15 biked mod-hard 780' climb
fri: off
sat: 1:40 ran trails moderate 1060' climb
sun: 1:19 biked moderate 780' climb

Goals: Nov 27th 15k trail race (hopefully)

Why my legs feel fantastic biking but so [censored] running? Basically the
running-related connective tissues are shot from the long runs and attempted
"speedwork". I'm back to the 3 day cycle which has worked for me in past
times run/bike/rest. I think when I changed my schedule from 3-4 days a week
running to 5 days it finished me off - even though I was doing less hours
per week than I did in the summer and pre-Vermont. After about an hour
running, the legs feel like they're beginning to fall apart (this was true
last week too). The same legs feel really good biking, and I can finally
push bigger gears (even some hard tempo on the 53-13 today) since my goal
races are over for now.

-Tony

Tony,
Have you considered trying shorter running sessions? If I am *not*
training for a marathon, then my average run is about 40-45 minutes.
Even when I am in marathon training, I only run over an hour once a
week.
Seems to me like you need to decide whether run or bike is the primary
focus, and then back off the other to maintenance level. (I don't know
how those triathletes stay sharp in both, but I can't do it)

Phil M. said:

Sat 31.07 50k Trail Race

I had a blast at the 50K. Full report to follow (some day).

Woo hoo, Phil! Glad to hear it, and eager to hear about it.

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

Quoted message said:

Tony,
Have you considered trying shorter running sessions? If I am *not*
training for a marathon, then my average run is about 40-45 minutes.
Even when I am in marathon training, I only run over an hour once a
week.
Seems to me like you need to decide whether run or bike is the primary
focus, and then back off the other to maintenance level. (I don't know
how those triathletes stay sharp in both, but I can't do it)

You raise interesting points. Since I'm planning a few weeks off from
running in early December, I don't have a particular longer-term focus
right now. As for running shorter sessions, maybe that makes sense.
Generally, I suppose it takes more than a few weeks to change focus for a
different kind of race (5k) and/or a different training pattern. This can be
added to the things I've learned this year, among them:

- Long runs every 2 weeks works for me
- Weight can be better controlled and more can be lost
- Over-trained for the Vermont 50m
- Inadequate clothing and pre-race-week nutrition pre Vermont
- Longer post-race rest periods are necessary, especially after an ultra

-Tony

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

Quoted message said:

13.15 miles, as

Mo: DNR

Tu: AM 2.00 easy With wife, 7:00 chegments.

We: AM 3.50 mod Last mile ~MP, felt great first time in 10 days.

Th: AM 2.25 easy With wife, 10:00 segmunks.
PM 5.75 easy Very easy, but tired until about 40:00 in

Fr: DNR
Sa: DNR

Su: AM 2.00 easy With wife, 2 miles continuous. Look out, Utica!

Feeling pretty crappy most of week - continued presence of a
not-quite-respiratory-infection and almost-slightly-off-digestion, low
energy most of the time, but can't quite say I've got bbronchitis or
bird flu. Hopefully a few miles at ~13:30 pace with wife aren't going
to hurt but I'll avoid anything more than that until I really do feel
over this viral / mold / emotional / hormonal / imaginary / real /
seasonal / allergic / chemical malaise.

In the meantime I'm trying to think healthy thoughts, plan healthy
plans, and act healthy actions.

Bro, if you live you'll be a carrier, so better keep it quiet about it ...

Has the change in season ever had a similar (though milder) effect?

-Tony

Training towards Tiberias marathon 5 Jan 06.
Aiming for PR (currently 2:56)
1/2M on the way 8 Dec 05

Mon: am 12k grass easy
pm 6k easy
Tue: Track session. 5 x 600m with 200m (90s) jog.
2:02, 2:08, 2:05, 2:06, 2:00. 19.5k all up
Wed: am 10k easy
pm 12.5k easy on grass. 5:10/km pace (8:20/mile) HR 120-124
Thu: off
Fri: 15km race. 56:51 PR. The race was a case of 3 5k parts.
1st 5k downhill roads, middle 5k cross-country on dirt, last 5k the same
as the 1st, but uphill in the other direction. Splits. 18:30, 18:50,
19:31
I overtook 1 of my age-group(40-44) rivals at around 6k and thought I
might be
in 3rd place. At around 9k I hear some footsteps from behind, and it
turns
out to be another age-grouper. I stayed on his heels, and felt good until
about
10.5k when I started getting upper stomach pains (had them before in
races...).
I was still with him at 11k, but then the pains got worse, and I thought
to myself that
if I was a "normal" person I would stop. Of course I didn't, but I had to
slow a little,
and I fell behind. I gradually felt better and managed to push home
strongly the last
2 kms, although still 40s behind the other runner, whose last 5k uphill
was the same
as his 1st 5k (the only runner of the top 35 to achieve that). As it
turns out there
was another age-grouper in the mix whom I din't know about, so our fight
was
for 4th place...I ended up 5/98 age-group and 33/731 overall. 5k up, 10k
down.
Sat: 10k very easy roads.
Sun: am 8k easy
pm 12k easy grass.

Total: 120km (75 miles)

Overall progressing well. Intervals are getting faster. Easy pace runs are
also speeding
up at low heartrates. Good race too except for stomach problems. Slight
hamstring
issues, but I've had them before and should be OK.

Anthony. Jerusalem, Israel.

Anthony said:

Fri: 15km race. 56:51 PR. The race was a case of 3 5k parts.
1st 5k downhill roads, middle 5k cross-country on dirt, last 5k the same
as the 1st, but uphill in the other direction. Splits. 18:30, 18:50,
19:31

Congrats to you Anthony !
And, as you told me : it's a very good confidence booster to get a PR
during marathon preparation, and considering your stomach pain, pretty
good time splits!
Will you aim for a PR at your HM in dec. or will it be a MP run?

Anthony said:

Fri: 15km race. 56:51 PR. The race was a case of 3 5k parts.
1st 5k downhill roads, middle 5k cross-country on dirt, last 5k the same
as the 1st, but uphill in the other direction. Splits. 18:30, 18:50,
19:31

Congrats to you Anthony !
And, as you told me : it's a very good confidence booster to get a PR
during marathon preparation, and considering your stomach pain, pretty
good time splits!
Will you aim for a PR at your HM in dec. or will it be a MP run?

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

Quoted message said:

Will you aim for a PR at your HM in dec. or will it be a MP run?

I think I'll be going for a PR at the 1/2 Marathon. It's the
National 1/2M Championships and a big race...(by local
standards). (current PR is 1:23:56)

According to the Marathon program I am using I have a
22km Marathon Pace run the week before the HM....

Anthony.

Anthony said:

I think I'll be going for a PR at the 1/2 Marathon. It's the
National 1/2M Championships and a big race...(by local
standards). (current PR is 1:23:56)

based on your 15k time (3'47"/km) it's indeed within your reach!

Quoted message said:

According to the Marathon program I am using I have a
22km Marathon Pace run the week before the HM....

Anthony.

Anthony said:

I think I'll be going for a PR at the 1/2 Marathon. It's the
National 1/2M Championships and a big race...(by local
standards). (current PR is 1:23:56)

based on your 15k time (3'47"/km) it's indeed within your reach!

Quoted message said:

According to the Marathon program I am using I have a
22km Marathon Pace run the week before the HM....

Anthony.