Training Week Ending July 29, 2007

Goals :
- not hit 25 BMI

- Get as near to 3h as 6.5kg extra blubber will allow in the first edition
of Toulouse marathon (they obviously aren't expecting to be international
cos there's no english version yet...)
http://www.lemarathondugrandtoulouse.org/index.html

- maybe go even faster at La Rochelle, one month later
http://www.marathondelarochelle.com//index.php?lang=en

- get enough sponsoring to go run the "Route des Rois, 2008" in Jordan
with the mates who did the Sand Marathon

http://www.natureextremedeveloppement.com/raids/route_rois/route_rois_concept.htm

Training week :
Sun-Sat : DNR - bad throat => led to bad vocal chords => led to bad
whatever the stuff lower down the pipe is called (yeah, all the way
down!). Cough cough squirt!

Last time that happened, and I ran anyway, I ended up ill for weeks - so I
decided to bum around for a bit.

"Tony S." <[email hidden]> wrote in message
news:A0Pqi.924$6f4.489@trndny01...

Quoted message said:

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

Su: 16 1 hour road, the rest on trails
M: 5
T: 6 w 4 X 400
W: off
Th: 8 long MP tempo
F: 7 trails
S: 10 trails
about 52 total

Back on the Hanson schedule but approaching the quality work with a great
deal of flexibility in terms of the amounts and degree of intesity.

Quoted message said:

and goals

1. lose a little body fat
2. stay healthy, enjoy running and not worry about pace not being what it
was or what I think it should be.

Races: Nothing in stone. I think I'll know when I'm ready and what I want to
accomplish when the time comes.

"Tony S." wrote ...

Quoted message said:

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

First off, thanks to those who responded to my week a couple weeks ago. Due
to wonky innernets last weekend, I didn't follow up, but the "Reader's
Digest" version was 41 miles, all very slow (took the watch off) with an
unfortunately unplanned extra rest day on Saturday (I was visited by the
hangover gods.... oops...). All went well, and I do think that focusing on
slower training with a "pace" run or two is the way for me to go at this
point.

Anyway, this week was a bigger one mileage-wise, with all but the 13.5 miler
being uber-slow (no watch, no self-created time pressure)

Sunday: 8.5
Monday 8.5
Tuesday: 10.5
Wednesday: DNR
Thursday: 13.5 pace -- came in at 1:53. The "course" is measured with a
combination of bike computer and map-my-run, so it may be a little off, but
I doubt it's off by more than a tenth or two.
Friday: 6.5 very slow recovery from Thurs.
Saturday: 8.5

Total: 56 -- longest week for me in many years.

All in all, feeling pretty good. No knee issues, very happy with the current
shoes. Tuesday's 10.5 was a very hot morning, and I got a little bonky-wonky
towards the end, so later that afternoon, I swung by the running shop and
picked up some gels. I've had good luck with the Clif Shots in the past, so
that's what I went with. Sucked one down at about the 8 mile mark during
Thursday's run. Worked well. Felt like I could have gone another 5 miles,
easy. Anyone tried the Clif Block things? Good? Bad? Ugly? Also, any hat
advice? I picked up a Nike mesh thing a little while ago. Works OK, but not
great. Better options?

Goals for next week:
More miles, with an emphasis on the longer runs. I plan an 18 miler Monday
(yes, very slow...) and a 10 or so for Thursday, with a scattering of 6 and
8 milers in between. I'm shooting for low to mid 50s, plus or minus.

Long-term goals: still shooting for a sub-4 showing in October.

Thanks,
Dan

This isn't too flash compared to some of the other replies.

I did my 3km fun run last weekend in 18 min 32 sec, and my legs felt fine. I
did a session on the elliptical trainer on Monday, did a 5km run on
Wednesday in 32 min and a few seconds, and had the elliptical trainer again
on Friday.

Just trying to allow my sore shin to recover, and it's doing great.

I guess that means I'm officially finished the Couch to 5k program??

Rosie

roses beads said:

I guess that means I'm officially finished the Couch to 5k program??

Congrats.

What's next? Not the 5k-to-couch program, I hope! ;-)

In article <A0Pqi.924$6f4.489@trndny01>,

Tony S. said:

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

Tue: 3.75 miles: 53:43 (14:18 pace). My goal was 14:30 pace.
Thu: 3.75 miles: 53:29 (14:14 pace). My goal was 14:30 pace again.
Sat: 4 miles: 48:57 (14:44 pace). My goal was 14:45 pace, or 59 minutes.
I just barely made it.

Thursday I hit another "runner's milestone"; I had to find some
convenient bushes after about a bit more than 3 1/2 miles. I probably
lost about a minute or so.

Plans remain unchanged: This week I start the half-marathon training
plan.

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

In article <[email hidden]>,

roses beads said:

I guess that means I'm officially finished the Couch to 5k program??

Congratulations. So what's next?

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

105
f you w

"Tony S." <[email hidden]> wrote in
news:A0Pqi.924$6f4.489@trndny01:

Quoted message said:

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

7-24 7.06 @ 9 m/m
7-25 5.8 @ 9.36 m/m
7-28 13.38 @ 10:40 m/m
7-29 5.14 @ 11:47 m/m

Total 31.38 @ 10:16 m/m

My goal is to continue training for the December half marathon, and to run
a fast 4 mile in a race in September.

On Sat, 28 Jul 2007 22:01:04 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: keep up the moderately medium mileage,with easy stuff easy and
hard stuff hard; lose a little weight; get a little stronger; pass my
national boards. upcoming races: some 5Ks in late August and
September; marathon Oct 7.

M: AM 7.25mi (8:58), PM 4mi (9:00)
T: AM 7.25mi incl 1xmile (6:11), 2x800 (2:59), 2x400 (87s); 400 rest
for mile/800s, 200 rest between 400s. PM 3.25 (9:19), guess who's
tired
W: 8mi (9:22)
R: AM 10mi (8:19) incl 2xmile@6:47. PM 3.6 untimed but slow w/xc girls
F: AM 11.5mi (8:56) w/friends on a disused bridge; slow start, fast
finish, nice little quarter-mile hills. PM 3.5mi (9:10)
Sa: 7mi (8:33)
Su: 15mi (7:37) w/Sunday-run crew, hot & humid. 1st 10mi @7:25 and
then a 5-mile slog.

total: 80.3 miles

The first part of the week was miraculously cooler and less humid, but
by Wednesday it was July-in-Florida again. During this morning's run,
when we stopped for water I'd actually feel the sweat well up and
burst through my skin, kind of like reverse raindrops.

good week all

Karen

live! vicariously!

"Michelle" wrote:
| Tue: 3.75 miles: 53:43 (14:18 pace). My goal was 14:30 pace.
| Thu: 3.75 miles: 53:29 (14:14 pace). My goal was 14:30 pace again.
| Sat: 4 miles: 48:57 (14:44 pace). My goal was 14:45 pace, or 59 minutes.
| I just barely made it.

You mean Sat: 4 miles: 58:57 (14:44 pace) ?
Good have better times than the goals, nice improvement.

In article <[email hidden]>,

I2Run said:

| Tue: 3.75 miles: 53:43 (14:18 pace). My goal was 14:30 pace.
| Thu: 3.75 miles: 53:29 (14:14 pace). My goal was 14:30 pace again.
| Sat: 4 miles: 48:57 (14:44 pace). My goal was 14:45 pace, or 59
| minutes. I just barely made it.

You mean Sat: 4 miles: 58:57 (14:44 pace) ?

Yes, I do; it was a typo. *sigh*

Quoted message said:

Good have better times than the goals, nice improvement.

Thanks. Part of the improvement was because of lower temperatures; most
of it was due to continued running. That last quarter mile on Saturday
was more stumbling/falling forward onto my feet than running or jogging.
I got out a bit later in the morning than on the previous runs, and it
was about five degrees hotter--and because it had rained the night
before, quite a bit higher humidity.

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

On Sat, 28 Jul 2007 22:01:04 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
23 6.5
24 6
25 6 intervals
26 5.5
27 8.2
28 0 cross train, Kayaking
29 4

total 36.2
YTD total 989.5

A good week.

Frank

Quoted message said:

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

No training. Goal is to figure out what is wrong with my knee. MRI, scope,
whatever.

--
Phil M.

Phil M. said:

No training. Goal is to figure out what is wrong with my knee. MRI, scope,
whatever.

Sorry to hear that. I hope you find whatever the problem is, and get
it fixed.

Karen

live! vicariously!

70 miles and several strides in the right direction, as

Mo 10.10 running with the elves

Tu 7.70 easy

We 11.25 easy

Th 4.15 recovery
4.15 recovery

Fr 12.15 easy-mod

Sa 4.15 recovery + strides
4.15 easy

Su 12.15 easy, rain eliminated 99% of the Prospect Park crowd.
C'mon Brooklyn runners, 72F and a steady rain is *ideal*
July running weather!

upcoming
--------
Philthy Marathon - 18 Nov

"We are called to be artists, saints, philosophers, poets
and heroes. But first and foremost we must be an athlete.
Be a good animal." - George Sheehan

7/23 bike 1:01 very easy
7/24 run 0:40 easy 80' cinder
bike 0:45 very easy, last core workout
7/25 bike 0:51 very easy
walk 0:31
7/26 run 1:01 easy 160' cinder,
with 6 strides and 2x1 min pickups
7/27 off
7/28 off
7/29 run 4:17 hard 89% 5600' Escarpment trail run,
- report to follow

5:58 running, 2:37 biking

C'est Fini! Now begins a few weeks of rest, more biking, etc. Next running
event is a local 10 miler Sept 9th, then the Vermont 50k trail run is highly
likely...

-Tony

"Tony S." <[email hidden]> wrote in message news:A0Pqi.924$6f4.489@trndny01...
| Greetings rec.runners! Please tell us about your training week and goals.

mon: 7.6 mi run @ 8:23, cool drizzle
tue: rest
wed: 10.4 mi run @ 9:02 and 2.2 mi walk
thu: 7.6 mi run @ 9:13 and 2.2 mi walk
fri: 5 mi walk
sat: 20 mi run @ 9:36 in hard rain
sun: 9 mi run @ 9:23

total: 54:6 mi run and 9.4 mi walk

goals: sub 7 min/mi 10K & a new PR in 26.2

Goals: Build base.

Easy week after building up for a few weeks.
Will contiue building mileage by about 5% each week
with every 4th week a cutback week. Planning
to get to 100-120 kms (60-75 miles) within 2-3 months.

Mon: off
Tue: off
Wed: 10k easy grass
Thu: off
Fri: 16k easy grass, 30' bike
Sat: 8k easy
Sun: 11k easy grass, 30' bike.

Total: 45km (28 miles)

Anthony. Jerusalem, Israel.