Training Week Ending October 12, 2003

Goals: 1- Complete my 1st Marathon- SunTrust Richmond on Nov. 15th. 2- No have my body fall apart in
the process of training for it.

Training: Sunday- 20 Minutes Elliptical Warmup
- 5 Easy Miles on Treadmill in 46 minutes Monday- 9 Miles Treadmill, 92.6 minutes
Tuesday- 6 Miles on Cross-Country Field with Hills, 55 Minutes Wednesday- Off Thursday
Night- 2 Miles on Treadmill, 19 Minutes Early Friday AM- 18 Miles Combo- 4.25 on
pavement with hills, 9.5 on Treadmill, 4.25 on pavement with hills again

Trying to deal with Patella Femoral (been dealing with forever!) and Achilles tendonitis (from too
cushiony shoes- Addidas Supernova Cushions- last spring). But- I'm 40 and was overweight for years
before losing weight in 1998-1999 and taking up running. This is my first Marathon and I really
don't wanna miss it. Just hope the body holds together. Can you say "Tons of Ice Baths"?

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training week and goals.
:
:
:
:
: cheers,
: --
: David (in Hamilton, ON) www.allfalldown.org
:
:

"run4life" <[email hidden]> wrote in message news:EHZhb.78901$a16.42852@lakeread01...
: Goals: 1- Complete my 1st Marathon- SunTrust Richmond on Nov. 15th. 2- No have my body fall apart
: in the process of training for it.
:
: Training: Sunday- 20 Minutes Elliptical Warmup
: - 5 Easy Miles on Treadmill in 46 minutes Monday- 9 Miles Treadmill, 92.6 minutes
: Tuesday- 6 Miles on Cross-Country Field with Hills, 55 Minutes Wednesday- Off
: Thursday Night- 2 Miles on Treadmill, 19 Minutes Early Friday AM- 18 Miles Combo-
: 4.25 on pavement with hills, 9.5 on Treadmill, 4.25 on pavement with hills again

Oopppsss: Total Mileage= 40

:
: Trying to deal with Patella Femoral (been dealing with forever!) and Achilles tendonitis (from too
: cushiony shoes- Addidas Supernova Cushions- last spring). But- I'm 40 and was overweight for years
: before losing
weight
: in 1998-1999 and taking up running. This is my first Marathon and I
really
: don't wanna miss it. Just hope the body holds together. Can you say
"Tons
: of Ice Baths"?
:
: "SwStudio" <[email hidden]> wrote in message
: "]news:[email hidden]...
: : Greetings, rec.runners! Please tell us about your training week and goals.
: :
: :
: :
: :
: : cheers,
: : --
: : David (in Hamilton, ON) www.allfalldown.org
: :
: :
:
:

Hi from a newbie,

Goals: To finish the Dublin Marathon (my first) in 2 weeks time. Mon: 19 miles Tue: 5 miles Wed: 8
miles Thurs: 0 miles (suffering from a cold) Fri: 1 hour badminton. Sat: Rest (trying to kill off
cold) Sun: 10 miles Total mileage: 42

--
Colm

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training week and goals.

Goals Get race paces back to pre-injury level 5k - 6:20 10k - 6:50
1/2 Marathon @ 7:30 pace next Sunday NYC Marathon - 3:30 - 3:50 based on weather.

Monday 6.5 easy Tuesday 5.5 w 6 X 300 Wednesday 3.5 easy Thursday 5.5 easy Friday off Saturday 10
including 5k race @21:51 woo-hoo a post injury PR! Sunday 22 52 total

"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.allfalldown.org

My goal is to get more consistent with my training and maybe run a 10K in 2 weeks.

Monday: 3.4 miles (31:51) Tuesday: 4 miles (37:52) Wednesday: 3.4 miles (31:21) Thursday: DNR
Friday: 3.4 miles (31:12) Saturday: 5.9 miles (55:25) Sunday: DNR. Might do some cross-training
later today, though.

marisa

Training for January marathon - towards sub-3...??

Possible over-training, and felt a few twinges after last week's high of 95km (60 miles), so cut
back this week on last 2 runs. Ran an easy
8k (5miles) this evening in the coolest evening (16C/61F) for a long time. Heartrate stayed down,
times were quick...

Mon: off Tue: 17k with club - including about 6k "cross-country" tempo Wed: 9k easy Thu: 30k Long
run. Hot but flat course - partly on trail. Fri: 8k recovery Sat: 15k faster in middle. Planned 21k
but see above Sun: 8k easy but fastish see above. HR was about 130 (max 180) running 4:30 - 4:40/km

Total: 87km (54 miles).

Anthony. Jerusalem, Israel.

Goal is the MCM 2 weeks from today. Hoping for a 3:35 which is a BQ for a 51 YO male. It's going to
be dicey at best so we'll see.

Sunday: Last long run. 24 miles 3:30:04 8:45/mile. Was able to pick it up to MP last five miles
(40:29@8:06/mile) so that was encouraging. Felt great but he weather was perfect-55D. Monday: DNR-
sensitive achilles Tuesday: 6 flat miles easy 47:18 7:53/mile Took it easy because of the heel.
Wednesday: 10 X 800m @3:30+/- WU/CD 8 miles Thursday: DNR Heel ok. Friday: 8 miles hills 1:03:22
7:55/mile Saturday: DNR Total: 46 miles

Doug Burke

Goals: Marathon des Sables (MDS) 2004
Marathon at 15km/h someday.

Just getting round, at last, to the idea of training regularly. Nearly 7 kilos to shed sooooooo.
Apparently I haven't lost all that much form, comparatively speaking, because I can do my marathon
PR pace over a HM distance, a deficit which is easily explained (says he, fingers crossed) by the
11% increase in body weight...

Mon REST DOMS! I hadn't had that since I was 7 yo :-)

Tue REST Ditto! Oh wow. Worse than after 1st marathon. Really. Had forgotten what it was like.

Wed 0:38 8km 5mi Easy. Bye-bye DOMS afterwards. Good riddance.

Thu 0:45 9km 6mi 15' up drills lines, 10x200m/120 in 40", 15' down

Fri 0:39 8km 5mi Easy.

Sat REST

Sun 0:50 10km 6mi Slow, calibrating wife's morning run for her using Timex GPS toy. She does this
run EVERY single day, before breakfast in <= 60 mins!
___________________
Tote 2:42 35km 22mi

Another good week. Training for spring marathon debut.

M: 6ml easy [39:33]. Not as tired as I should have been after yesterday.
N: 8ml MP [47:55]. sneaked under the 6min/ml average thanks to a strong finish.
O: 5ml easy [34:12]. Now I'm tired!
P: 5ml inc 10x400 [68-71, 90sec recovery]. First track session of the winter. Gentle openner.
Q: 5ml easy [32:50]. Spring in my step, had to hold back.
R: Off.
S: 13ml easy [82:14]. Good strong run.

Total: 42ml.

Feeling full of running, I need a race!

wells.

Goals: stay relatively strong and untired for the half-marathon next Saturday, then go on from
there. Upcoming races: half-marathon Oct 18, 30K Nov 23, 10K Dec 6.

M: 6.2mi (9:21)
N: 6.2mi (8:31), unplanned tempo in the middle miles
O: 6mi light track workout (miles 3 and 5 = 6:56 and 7:01)
P: 6.2mi (9:20)
Q: dnr Sa: 6.1mi incl 5K race (21:58, 3rd AG, beat the woman who beat me last week, no PR) Su:
15.38mi (8:07) - time is a guess since I screwed up hitting the watch, but much faster than usual
because of the company (coach and a superfast woman in the club).

Total: 46.1 miles

Guess I'll find out tomorrow whether today's fast long run was such a good idea :-)

Good week all

Karen

SwStudio said:

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

Greetings, David!

Goals: 10K run on October 26th; build base & think about spring marathon; lose some decorative flab;
keep on keeping on, and all that.

Training week:

Mon, Oct 6th: 15K run at noon; 1:15 Ashtanga yoga class in the evening. Cool day, ~5C. Run was
good but didn't stretch properly (as in, at all) afterwards, so yoga class in the evening was
somewhat rough.

Tue, Oct 7th: 7K run at noon, medium pace, plus easy upper body weights afterwards. Everything still
tight from Monday. Note to self: don't skip stretching after running. Another note to self: remember
to read notes to self.

Wed, Oct 8th: Bike to work and home (16K); 6K run at noon, medium pace, plus upper body weights
afterwards. Gorgeous weather, high of 20C, about 14C at noon when I ran.

Thu, Oct 9th: Bike to work and home (15K); 6K run at noon, very easy pace, plus 45 minute Ashtanga
class afterwards. More gorgeous weather!

Fri, Oct 10th: 5K in the morning, easy pace, then took steam train trip to see the fall leaf colours
in the area, awesome!

Sat, Oct 11th: 4 hours canoeing plus some walking. Foggy in the morning, very eery on the water
but after the fog cleared, another beee-ooootiful day with gorgeous fall leaf colours visible
along the river.

Sun, Oct 12th: a bit of bike-riding and walking, followed by 11K-ish running, plus 4*50m strides and
15 minutes on the exercise bike. And then a big dinner with family, as it is Thanksgiving weekend
here. (Gee, I wonder why that decorative flab seems like a permanent fixture?
:-)

Cheers to all, db (in Ottawa, Canada)

SwStudio <[email hidden]> wrote:

Mon--off, sore as heck. Tue--off, not so sore Wed--3.65mi, 31:05 Thu--off Fri--Off Sat--off
Sun--7.8mi 69:08, long run, back in the saddle.

Week: 11.45mi

Goals: dunno, maybe a 10k?

-jeremy

--
--
+================================================================+ Jeremy Hallum, System Manager ,
Astronomy, University of Michigan [email hidden]::[email hidden] "Audentis Fortuna Iuvat"

M - 7 mi. @ 7:50 Gallup + Arb hill T - 7 mi. @ 8:00 Gallup + Arb hill W -DNR -- rest day T - 7 mi. @
7:50 Gallup + Arb hill F - 7 mi. @ 7:40 Gallup + Arb hill S - 7 mi. @ 8:00, HRD/Foster/Newport S -
DNR -- rest day -- needed it! Total: 35 mi.

Shouldn't have run Saturday (previous week 28 mi.), but I didn't feel like biking or taking a rest
day, the sun was warm, and the sky was blue, blah blah blah. Shins complaining a bit. I bought an
indoor track pass -- bring on the bad weather! ;-)

Goals: Lose weight (158# currently). Build up base mileage to 40/week to start interval work this
winter. Race 5 k Nov. 3rd (just for fun).

Scott

SwStudio said:

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

cheers,

SwStudio said:

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

M - 2 miles in 13:36 (@ 6:48) T - 3.5 miles in 26:18 (@ 7:30) W - 5 miles uphill. right knee started
hurting half way through. no idea why. walked back home a couple of miles. T - knee still a bit
sore. no run. F - - S - 2 miles in 25:00 (@ 12:30). knee complained towards the end. S - -

total: 12.5 miles

goals: sub 19 5K + sub 5 mile

signed up for the riverside mission inn run, california - november 9. signed up for both the 5K
(7:30 a.m.) and the 10K (8:30 a.m.) have never done a 10K before, so it'll be an interesting
experience. hoping that my knee pain is not something serious and i can get going soon.

jobs

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

Hey David did you catch any of the World Championships in your back yard?

Andy

SwStudio said:

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

All distances.

Mon Oct 6: 10 mile hike
1/2 mile run 4 30 second 200m sprints 3 mile run Extended abdominal routine Tue Oct 7:
24 200m sprints, 30-35 seconds (some done as 400m or 250+150); done as miles 2-7 over
13 mile hike Wed Oct 8: 1 mile warmup 16 uphill 200m runs (lo,mid,hi)x4 hix4 intensity
Extended abdominal routine Thu Oct 9: Nada Fri Oct 10: Nada Sat Oct 11: 400m warmup
run, 60 second pace Extended plyometric routine 200m 30-35 seconds, 80m running
recovery; 10 minutes Extended abdominal routine 12 200m sprints, 30-35 seconds; (some
done as 400m); done as miles 1-3 over 5 mile hike 1 run as high-speed downhill run

... and going on ...

Sun Oct 12: Nada Mon Oct 13: 1/2 mile warmup run extended plyometric routine
2.25 mile paced run, 35 minutes extended abdominal routine

Quoted message said:

Quoted message said:

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

<<

Sun - 4.5 miles, 40:12 Mon - DNR Tue - 10.5 miles, 1:33:57 Wed - 4 miles, 36:19 Thu - 5.3 miles,
49:30 Fri - DNR Sat - Octoberfest 5K, Dallas, 24:05 2 miles, warm-up/cooldown

Total Mileage - 29.4 miles

The Octoberfest 5K was a little disappointing; I ran the exact same course in the Barking Fish
5K back on July 12 and while my time improved from 24:58 to
24:05, I'm guessing that the difference is attributable almost entirely to improved weather. Not
that the weather was all that great - about 70 degrees with 80% humidity - but it had to be
better than Dallas in July. Back in July my splits were 8:06, 7:47, 8:17, and :48; this time
around they were 7:53, 7:14, 8:09, and :49. The third mile tends to be slower because it has the
only real hill on the course. And I suppose I sprinted out a little too quick in the second mile;
I wanted to pick it up some but I guess I wound up over my head a little bit. A cold front came
through last night; if it sticks around this week maybe I can run faster on Saturday.

Mike

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

Quoted message said:

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

Quoted message said:

Hey David did you catch any of the World Championships in your back yard?

Andy

Yes, the course was literally about 200m from the front door of my house (the Clairmont Hill). For
an entire week, all I could hear out my window was helicopters.

Sweet! How many events went past your door?

Quoted message said:

I took many photos of the event from several vantage points and even made a short movie. I was
thinking of posting about it here, athough it's off-topic. Think I should?

Go ahead. It is close enough and there are enough tri-heads who'd be interested.

Quoted message said:

Now you can see why so many good runners come from/train in Hamilton. The escarpment is awesome.
There's a trail 6.5km long at a steady 3% uphill grade that is 1000 metres from my house.

Go ahead, make me jealous.

Quoted message said:

cheers,

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

Quoted message said:

Sweet! How many events went past your door?

All of them! There's only one course they used. Only the amount of laps varied per race.

I posted a few photos. I hope you like them!

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