Training Week Ending October 14, 2007

Tony S. said:

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

--
--
Ignorint [censored]-off Man

On Oct 14, 7:10 am, Ignorint [censored]-off Man <[email hidden]>

Quoted message said:

--
--
Ignorint [censored]-off Man

Relax! Your shipment of heavy duty ass-rammers is on it's way
overrnight delivery, just as you specified.

DNR again.

Seems the bone has healed nicely, but the surrounding bits have suffered
too.

It still hurts even just walking. Doc says maybe another week, maybe more.
[censored].

On Sun, 14 Oct 2007 00:25:19 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: rebuild mileage and resume marathon training, hopefully squeeze
a little bit more out of it these next few weeks. Upcoming:
half-marathon Oct 28; 10K Nov 22; whatever 5Ks seem sensible and fit
into my schedule; marathon Dec 16.

M: off
T: 5.01mi (8:46)
W: 7mi incl 8x200 (avg 40s)
R: 8mi (8:22) tiny cool front came through, yay
F: 8mi (8:33)
Sa: 5.4mi incl 5K (19:30, 1F)
Su: 15mi (7:26) just perfect, one of those days we live for

total: 48.4 miles

good week all

Karen

live! vicariously!

In article <PldQi.949$tX1.521@trndny05>,

Tony S. said:

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

23 miles for the week
Mon: strength building
Tue: 5 miles 1:07:35 (13:31 min/mi)
Wed: 3 miles 39:12 (13:04)
Thu: DNR
Fri: 5 miles 1:08:10 (13:37)
Sat: DNR
Sun: 10 miles 2:19:56 (13:59)

Next week is taper week, and the race is a week from today. Based on
today's performance, I'm hoping to do the half marathon in 3:15.

Next definite race will be the Iron Girl ten mile in Tempe on Dec 2nd.
After that, I will probably do a 5K on New Years Eve and Pat's Run 4.2
miler in April. The Lost Dutchman half marathon on Feb 17th is a strong
possibility as well.

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

In article <[email hidden]>,

steve common said:

It still hurts even just walking. Doc says maybe another week, maybe
more. [censored].

You'll get there. One day you won't even remember the pain.

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

Tony S. said:

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

Mon: weights
Tue: DNR
Wed: 14km easy (strides)
Thu: 10km slow (ugh)
Fri: DNR
Sat: 5.5km easy (strides)
Sun: 23km - Aviemore HM in 1:24:59 (watch)

Total: 52.5km (~33 miles)

Felt pretty bad this week, on Thursday in particular. The half marathon
was tougher than I remembered it from last year - the first 7.5 miles
are on forest tracks and trails, and do go up and down quite a bit.
Little hills seem so much bigger at race pace! Occasionally twisty with
some tight turns, and some gravelly surfaces. Legs felt ready to quit by
about 6 miles, and I did slow a bit.

The downhill road was a relief, but by this point the effort level felt
like running on the flat. Skipping to the end, there's a little uphill
rooty path, dropping down and turning to appear on the grass finish.
Seeing the clock approaching 1:25 I managed a ridiculous sprint to the
finish, I'm sure I looked terrible but seemed to please the crowd. My
watch reads under 1:25, but I was probably over by the clock. Chip timed
this year, so we'll see if the 2 seconds to the start line changed
anything...

- Nicholas.

Tony S. said:

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

Mon: 45 min
Tue: DNR
Wed: DNR
Thur: Meant to run, but the weather was awful
Fri: 43 min
Sat: DNR
Sun: 40 min

Approx mileage: 10-11 miles

jen

Tony S. said:

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

A slightly more balanced week. Too much weight training on the 9th,
perhaps. Left soleus a bit painful.

8 Oct
- Weights: Upper body
4x10-15 pushups/dips, 2x15x30kg shoulderpress, 12,15x60kg
db-press/cablerow, 2x15x20kg biceps/triceps

9 Oct
- Run: 3.2km@25min, 200m, asphalt/dirt - Weights: Legs 12-15 RM (15x70
Squat, 15x80 Quads, 15x70 Deads, 15x80 Calves) and 7x35 Biceps Standing
S-Bar.

10 Oct
- Off

11 Oct
- Run: 3.2km @ 24min, 50m, asphalt/dirt

12 Oct
- Weights: Upper body
4x12 pushups/dips, 2x15x30kg shoulderpress, 3x12x40kg benchpress/row,
2x15x20kg biceps/triceps

13 Oct
- Hiking: 700m@3 + 1.5 hours

14 Oct

- Run: 3.5km@26min, 100m, forest trail

Next week: increase weight slightly, keep running mileage steady. Week
after next: taper weights, more running.

On Sun, 14 Oct 2007 00:25:19 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
8 5.5
9 5.5
10 6.5
11 6.5 Tempo
12 0
13 13
14 4

total 41
YTD total 1407.3

Good week. Almost all trail miles and using the Frank convertor,
trail to asphalt, I'm calling the long run 14.5-15 or so based on time
and equivilent effort for purposes of the hybrid marathon training
plan. Pretty much where I want to be at this point.

Nagging groin pain, maybe a little tear or stress issue, mild at this
time, but pondering whether to take a week off see if it heals or
continue on with lot's of post run ice. Not sure if it would be
better to back off now, six weeks from an intended marathon, or just
keep going hoping it stays mild. been there for three weeks or so, no
better, but no worse. Hasn't, at any time, been bad enough to stop
a run no matter the distance or intensity. Seems to improve slightly
during the run, hurts worse first thing in the morning. Maybe just
getting old.

Goal, hold it together for a fall marathon. Try for a BQ time.

Have a conflict have to miss the Komen coming up in two weeks, the
flattest, fastest, coolest 5K in this area. Too bad, I was hoping for
a PR and breaking 7 min/mile pace. Think, at this point, I'm light
enough and fast enough to do that on a flat course with good weather.

Frank

steve common said:

DNR again.

Seems the bone has healed nicely, but the surrounding bits have suffered
too.

It still hurts even just walking. Doc says maybe another week, maybe more.
[censored].

Yes, things like this are quite weird. One day you'll barely feel it, and
then a couple of days afterwards it will suddenly be gone. Then, of
course, you should take it easy!

steve common said:

DNR again.

Seems the bone has healed nicely, but the surrounding bits have suffered
too.

It still hurts even just walking. Doc says maybe another week, maybe more.
[censored].

Yes, things like this are quite weird. One day you'll barely feel it, and
then a couple of days afterwards it will suddenly be gone. Then, of
course, you should take it easy!

10/8 off
10/9 run 0:49 easy 120' cinder
bike 0:37 easy
10/10 run 1:41 easy 69% 1400' hiking trails and roads
10/11 run 0:38 very easy 100'
bike 0:27 very easy
10/12 run 0:49 easy 180' cinder, a few strides
bike 0:30 easy
10/13 run 2:07 easy 69% 1680' mostly hiking trails and cinder
10/14 bike 2:05 easy/mod 72% 2120'

6:04 running, 3:39 biking

Felt like a balanced week, with recreation and base in mind for now. Highest
running volume in 12 weeks, though I'll probably try to settle on 5 hours
for the rest of this month, eventually building to about 8 hours if all goes
well. The cooler weather is great, and my aerobic system seems in excellent
shape. I can't ever remember running trails with my HR consistently under
70% max so easily, even running most hills at under 75%.

Goals:
Some short races this Fall if I feel like it.
Build base for next year.
First avoid getting fat over the holidays, then lose weight.

Tony S. said:

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

Runs: 5
Miles: 39.8
Long: 13.1
Time: 5:54

I did something kind of goofy this morning: I signed up for and ran a
half-marathon on the spur of the moment. And PRed. By a few minutes.

I ran a half last May after diligently training for months and had a
very disappointing finish time. I struggled so badly (and so early on)
in that race that I've been wondering if maybe I was sick or anemic or
something.

This week I ran an 8 mile easy everyday run at a pace that wasn't that
far off from the pace I was struggling to maintain at the half-way
point in that May race. So I thought maybe I should run another half
right away and get a better idea of what I was really capable of when
I was feeling good (albeit with no specific training). Then I saw that
there was a race today so I rolled out of bed this morning and showed
up and ran and felt great and was much happier with the result, which
was more in keeping with my expectations from last spring.

My only gripe about the day is that this was one of those chip races
where they don't use a starting mat. Arrrgggh! What's the point of
that? I started in the way back (after completing the last-minute
registration) and just walked with the crowd towards the starting line
after the horn expecting to eventually cross the mat and then take
off. But there was no mat! So I walked a quarter-mile until I finally
figured out there wasn't going to be a mat.

I clicked my watch once I started actually running. My finish time by
my watch was <1:45 but my "official" time was 1:47; the difference
gibes pretty well with that quarter-mile stroll at the start. My time
in the half last May that I actually trained for? 1:51. So much for
training. Maybe next weekend I'll swim the English Channel or sail
around the globe or something.

First speedwork in a while with LA track club. Ran 39.0 in my first timed
220 in ~20 years, and it was all downhill from there. I used to do repeat
miles at that pace, so I guess that makes me 1/8 as fast now :-)

Had a PR on my tempo course on Thursday, and it felt completely unstressful,
just fun. Then on Saturday's 18 miler I couldn't do more than jog -- like
2+ min/mile slower than I usually run that long run. I didn't feel sick,
ate well the day before, just absolutely no power -- maybe my endocrine
system took a hit on Thursday's great run. Finally started feeling normal
for the last 5-6 miles. Very weird.

Mon: 8 easy, San Vincente.
Tue: 11 am :4 easy, pm: 3 mi warmup, 1200@6:10/mi (5k pace), 8x200m avg 42.
Wed 8 easy, 400' climb in Palos Verdes.
Thu: 11.5, incl 10.5 tempo, 2000' climb in 2 min. pr, felt easy, daydreamed
alot.
Fri: very easy 8, 9:45/mi out, 8:15 back (1% grade + got warmed up).
Sat: 18.5, 3500' climb. Whipped from the getgo, 2+ min/mile slower than
usual. Weird.
Sun: 7 mi, 600' climb. Hike up, jog down. Yesterday was so bad, took it
real easy.

72 miles, 7k' of climb.

"Tony S." wrote
| Greetings rec.runners! Please tell us about your training week and goals.

mon: 6.7 mi run
tue: rest
wed: 6.6 mi run, getting sick
thu: 3.1 mi run, sick
fri: rest, getting better
sat: (26.2 mi) marathon in 3:38:58 (new PR)
sun: 5 mi walk
total: 42.7 mi run and 5 mi walk
next: 4-6 weeks of break from running

Hartford Marathon report:
I thought I jinxed it with a specific stated goal of running
marathon in 3:3x time, when I was feeling terrible with
sinus problems on thursday. Luckily, I felt good enough to
get to the start line on saturday morning, then continued on.
I started out fast then met couple of my local running club
members along the way, continued with them for a few miles.
One of them is in his sixties and just ran VT 50K two weeks
back. He ended up finishing in 3:38 and 3rd in his AG.
I lost track of my pace after 14 miles, when I started
running alone. I was way too slow for a couple miles without
realizing it. But picked up the pace for upto 20 mile marker,
then started the '10K' race to the end. The last two or three miles
had rolling hills and tough for many. Ended up passing many
runners in the last two miles. Tried hard to get under 3:40 in
those last couple of miles and did not let the hills bother me.
The final gun time was 3:39:28 and chip was 3:38:58.
I ended up running extra 0.5 mi, initially weaving through
traffic, then not being efficient on windy roads.
Mission accomplished for the season. Now ready for a break
before resuming moderate winter training.
splits:
10K in 48:54,
10M in 1:18:55 (PR)
HM in 1:44:36 (PR)
20 mi in 2:44:36
26.2 mi in 3:38:58 (PR)

In article <[email hidden]>,

I2Run said:

sat: (26.2 mi) marathon in 3:38:58 (new PR)

Mazel tov!

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

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...
....

Quoted message said:

sat: (26.2 mi) marathon in 3:38:58 (new PR)

....

Congratulations!

Quoted message said:

Hartford Marathon report:
I thought I jinxed it with a specific stated goal of running
marathon in 3:3x time, when I was feeling terrible with
sinus problems on thursday. Luckily, I felt good enough to
get to the start line on saturday morning, then continued on.
I started out fast then met couple of my local running club
members along the way, continued with them for a few miles.
One of them is in his sixties and just ran VT 50K two weeks
back. He ended up finishing in 3:38 and 3rd in his AG.
I lost track of my pace after 14 miles, when I started
running alone. I was way too slow for a couple miles without
realizing it. But picked up the pace for upto 20 mile marker,
then started the '10K' race to the end. The last two or three miles
had rolling hills and tough for many. Ended up passing many
runners in the last two miles. Tried hard to get under 3:40 in
those last couple of miles and did not let the hills bother me.
The final gun time was 3:39:28 and chip was 3:38:58.
I ended up running extra 0.5 mi, initially weaving through
traffic, then not being efficient on windy roads.
Mission accomplished for the season. Now ready for a break
before resuming moderate winter training.
splits:
10K in 48:54,
10M in 1:18:55 (PR)
HM in 1:44:36 (PR)
20 mi in 2:44:36
26.2 mi in 3:38:58 (PR)

With just 5 weeks between your marathons it seems clear you can go faster
even, maybe a BQ sometime soon? It sounds like you worked it pretty hard the
last 10k. Thanks for writing the report.

-Tony