Training Week Ending July 1, 2007

In article <[email hidden]>,

Phil M. said:

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

Day Distance Pace Time Temp
Mon: 3.5 miles 14:06 49:26 mid 70s
Wed: 2.0 miles 14:39 29:18 low 90s
Fri 3.5 miles 14:30 50:50 low 80s

I had to cut Wednesday's run short because of the heat; I was spent at 2
miles.

What I liked best about Friday's run was that my splits were so even:
14:27, 14:36, 14:26, 14:33 (The fourth split was a half mile, of course.)

This coming week, I'll do 3.5 miles Monday and Friday, and run in a 5K
race on Wednesday (July 4th).

The following two weeks, I'll increase the distance to 3.75 miles. Then
I'll do 4 miles for a week. The week after that, I'll start the Higdon
Beginners Half Marathon training plan.

There will be slight adjustments in those plans in order to race 5Ks on
July 21st and August 11th.

I still plan to race the Nike Women's Half Marathon in San Francisco on
October 21st and the Ryka Iron Girl 10 mile in Tempe, AZ on Dec 2nd.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Phil M. said:

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

25 June

- Weights: Upper body, 25-10RM

26 June

- Run: easy 3.6k

27 June

- Weights: Upper body 6-10RM, hard

28 June

- Run: easy 3k + 4x200 hill reps.

29 June

- Yoga, 30min
- Massage

30 June

- Took a look at the race course, walked 2 km of it. Rough terrain.
- Very light stuff at the gym.
- Early to bed.

1 July

- Race: Zirbitz berglauf. ( http://www.zirbitz-berglauf.at/ )
10km, 1106m. Time: 1:43.
(See race post for details)

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

Phil M. said:

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

June 29 chemo cycle 4 , 3 mile run and a 3.5- 4mile walk afterwards
June 30 3.5 mile run, 3 mile walk afterwards. Nausea during the
walk.

Chemo port has healed enough to start running though still have
deferred pain.
Leukocytes down to 2700 and low values on hemoglobin and hemocrit.
Weightloss at 8lbs.
In good shape otherwise. :-)

Goals: July 1: 3 or 4 miles
I hope to get 2-3 more runs in for the week.

Erika

Phil M. said:

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

day miles
25 0
26 5.5
27 6
28 6.5
29 8.5
30 5.7
1 5

total 37.2
YTD total 838.1

mid year report card on goals:

Goal was to have 825 miles by 6/30...got 833.1...full year goal is
1750 (I discount 15th Dec to 15th march and cut back mileage, so
second half will have more miles).

Goal was to break 22:30 on 5K...Got PR 22:09 early june, new goal is
21:40 by year end.

Goal was to do speed intervals each week at least six weeks before any
races. Done.

Goal was to break 46:00 on a 10K....best this year so far was a PR
46:31, but several left to run...goal within reach.

Goal was to finish in the top three 60-64 AG in all races. Only raced
three times, got a second and a first. Would have gotten at least GM
in Sandy Shoes 5K but race was screwed up, no awards given.

Goal was to race the spring races at 165 lbs. or less...done....goal
is to race the fall races at no more than 162.... a few pounds to go.

I ran on all but 29 days in the first half, with five of those 29
being significant cross training (skiing and kayaking). So an average
of one day completely off per week.

Fairly good first half.

Frank

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

Quoted message said:

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

Sunday: 11 "easy" on the Escarpment trail
Mon off
Tues: 20 minutes - elliptical machine, 10 miles bike
Wed: 0ff
Thur: 3
Fri: 7
Sat: 8

Total: 29
This would have been week 5 of Hansen SOS Marathon program but I was far too
beat up to do any kind of pace work.
That and some type of bug went through the house this week, I think I got a
bit of it. I was exhausted all week.

Goals, Races:
Nothing in stone.

3.5 mile trail race in July
Bridge of flowers 10k in August?
some 5ks in the Summer are possible

Maybe a road Marathon in the Fall if I feel I'm ready to run a PR. (doubtful
at this point)

Quoted message said:

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

Day Mi Type HR% climb Other
----------------------------------------------------------------------
Mon 0.00 rest --- --- weights
Tue 9.20 ga 81% 1,178 weights
Wed 12.42 ml 79% 1,538 ---
Thu 4.48 rec n/a 154 weights
Fri 10.06 ml 79% 1,336 ---
Sat 4.33 rec 75% 384 weights
Sun 18.02 l 80% 2,420 ---
----------------------------------------------------------------------
Week 58.51
Year 1,129.36

Training:
Week 4 of 18-week marathon prep. Seems like I'm complaining every week,
but Sunday's long run was brutal. Not that hot, only 80F, but humidity
near 80% that just wouldn't burn off. It was one of the slowest runs
I've done. Not much faster than the 50-miler I did last year. The only
fast section was going by the State Prison. Somehow seeing all those
lookout towers, razor wire, and "guard line" signs was motivating me.
This particular prison is equipped to confine and treat the most
severely mentally ill male prisoners (known as "Level IV"😉 in the State
of Georgia. I always try to add something fun in my weekly report. ;-)

Going to Florida next week. Planned 20-miler in St. Augustine. Ugh! At
least it will be flat.

Have a great week rec.runners!

--
Phil M.

Parker Race said:

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

Quoted message said:

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

Another Escarper?

Quoted message said:

Goals, Races:
Nothing in stone.

3.5 mile trail race in July

Mmm, nice, short and fast? With some clever rearranging of your schedule
you might be able to incorporate those as training runs.

Quoted message said:

Bridge of flowers 10k in August?
some 5ks in the Summer are possible

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

Frank Boettcher said:

Phil M. said:

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

Goal was to have 825 miles by 6/30...got 833.1...full year goal is
1750 (I discount 15th Dec to 15th march and cut back mileage, so
second half will have more miles).

<snip all accomplishments>

Quoted message said:

Fairly good first half.

Fairly good? Frankly, it doesn't seem like it could be any better. You
scored all your goals, save one, which you're close to anyhow.
--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

Phil M. said:

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

goals: deal. upcoming races: 5K July 4; maybe a 5K in August and
September; marathon Oct 7.

M: AM 7mi (9:20), PM: 5mi (9:07)
T: AM 6.1mi incl 8x.25mi on the road, avg 87s PM 3.4mi (10:09) at xc
practice w/the girls, v slow
W: 11mi (9:14) a bit too long for a recovery-pace run, but the only
way I could fit the miles in
R: AM 9mi (8:30), PM 4mi (9:14)
F: AM 5mi (8:55), PM 6mi (8:24) hotel treadmill
Sa: 4.5mi (8:53) hotel treadmill
Su: 10mi (8:06), supposed to be a 16-miler, faded due to heat,
fatigue, soreness. Will try it again later this week.

total: 71 miles

This was a bit of an unintentional cutback. I went to a massage
therapy convention Wednesday, Friday and Saturday and it just wore me
out, especially Saturday's last session, which I spent alternately
flinging a big guy's limbs about or having mine flung about by the big
guy. This morning's run started off in 81-degree heat/76%RH (sorry,
Teresa) and 7:36 pace, but I soon faded to 7:45s, then 8s, 8:15s,
8:30s...When I hit 8:40 I decided to pack it in and try some other
day.

Anyways, good week all

Karen

live! vicariously!

Phil M. said:

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

6-26 5.14 miles @ 10:10 m/m

6-27 5.14 miles @ 9:38 m/m

Biked 11 miles in 1:20 - slow, but it was my first ride in a while

7-1 6.2 miles @ 9:06 - 10K race. documented in other thread.

Phil M. said:

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

[censored], I always forget my goals.

Half marathon on Dec 16 - finishing is my only goal.

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

Easy week as,
mon: 7.6 mi run
tue: rest
wed: 9.8 mi run
thu: 7.7 mi run and 2 mi walk
fri: 5 mi walk
sat: 15.1 mi run
sun: 5 mi walk

total: 40.2 mi run and 12 mi walk

"Phil M." <[email hidden]> wrote in message news:[email hidden]...
| [email hidden] wrote:
| Week 58.51
Do you have any specific number for the peak mileage?
If you do, will it be more or less than your Georgia M?
(I know you are trying for BQ)

| Week 4 of 18-week marathon prep. Seems like I'm complaining every week,
| but Sunday's long run was brutal. Not that hot, only 80F, but humidity
| near 80% that just wouldn't burn off.

I had a couple of runs like that early in the week, wasn't much fun.
My weekend 15.1 miler in cooler conditions was much faster (1+ min/mi)
than the shorter 7.7 or 9.8. It is like fall today, not for you there, I am sure.

| fast section was going by the State Prison.
I would be too! 🙂

Goals: Recover from 14 mile Double Dipsea race, then get ready for Bulldog
50k (5600' of climb, temps often in the low 100's).

Mon: 6.5 very easy, walk steep uphills, calves a bit sore on downhills.
Tue: 12 2400' climb to 4700', very easy, up in 1:18 (1:04-1:06 is typical).
Wed: 8 very easy, walk steep hill or two.
Thu: 12 (see Tue), up in 1:10 at same effort as Tuesday, down in :43.
Fri: 0 Slight sore throat in am, decided to take day off...
Sat: 18.4 easy in Santa Monicas, 2000' climb in 3:01 (typical is 2:40-2:45).
Sun: 10 6000' climb to Mt. Baldy el. 10064', easy 125max HR.

67 miles, 12,800' of ascent.

Still no speed, but I've been around enough to know that I'll come back
stronger than I was after another week or so.

"Phil M." wrote:

What happened to the Atlanta 10K that was once on your schedule?

PD

I2Run said:

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

| fast section was going by the State Prison.
I would be too! 🙂

As long as you guys aren't wearing bright orange technical tees.

--
Posted via a free Usenet account from http://www.teranews.com

Phil M. said:

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

M-F: 0
S: 4.5 miles @8:00
S: 5 miles hike

Not much running.

jobs

--
Posted via a free Usenet account from http://www.teranews.com

Build base for the next 2 months.
Hot weather this past week.
Max of 35-37C (95-99F) most days....

Mon: 9k easy grass. 30' bike
Tue: 14.5k training session with group
including stairs, 1000m, 600m, 400m, 200m.
20' bike
Wed: off
Thu: 9.5k easy grass. 30' bike
Fri: 16k easy grass. 30' bike
Sat: off
Sun: 7k easy grass. 30' bike

Total: 56km (35 miles).

Anthony. Jerusalem, Israel.

Techguy said:

Phil M. said:

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

[censored], I always forget my goals.

Half marathon on Dec 16 - finishing is my only goal.

Based on your recent training, you seem to be in a much more advanced
stage than me. And yet, I finished this hill race which was
equivalent to a HM in terms of the time of the leads. (A bit less then
one hour). So, I'd say you definitely could finish an HM comfortably
even now. You'll definitely do better than 1:45 right now, I think.