Training Week Ending November 30, 2003

Training for January marathon - aiming for sub-3
1/2 Marathon Dec 11

Mon: 15k easy Tue: 22k inc 7.5k at track on grass in 30' followed by 5 min jog and 10' of fast
diagonals, and slow breaks Wed: 9.5k easy Thu: 17k 8k/9k separated by a few hours - easy Fri:
25k (15.5 miles) - hilly trail including 8k race which I attempted at MP - 33' Sat: 11.5k
recovery. Sun: off

Total: 100km (62 miles)

Anthony. Jerusalem, Israel.

Goal: Connemarathon March 04

Mon: dnr Tue: 6 miles Wed: 7 miles xc Thurs: 5 miles Fri: dnr, played badminton Sat: 5 miles Sun:
12.5 miles Total: 35.5 miles

--
Colm

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

SwStudio said:

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

Hi, I'm Dummyvin, I ran 1 mile mon on my cutie lil treadmill Then tues I felt like a REAL W/O, so I
moved my "Hot pink" treadmill outside, but with the wind resistance I could only do 1/2 a mile
before my tender butt started to hurt. Weds, Thurs and fri were rest days from that grueling
outdoors W/O. Dummyvin

"SwStudio" <[email hidden]> wrote in news:oHkyb.842$Oe.73809 @read1.cgocable.net:

Quoted message said:

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

Sun 8.2 miles Mon Tue 3.1 miles Wed 6.0 miles Thu 3.2 miles Fri Sat 3.2 miles Ttl 23.7 miles

Notes: 2 pounds within my weight goal of 190 lbs (down from 245). Wondering how I could possibly
make it to the "recommended" weight of 175 lbs (my height is 5'10"😉 and a BMI of 24. Starting to
contemplate a March '04 10K.

--
Phil M.

In article said:

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

**notice** in the last week of 2003 I will be posting the 'Training Year" thread, so get out your
calculators and get ready. 🙂

Easy week

Mon 4.4 miles at about 8:00 pace Tue 6 miles (3x1 mile repeats with running club, about 5:55 pace)
Wed 5.8 miles about 8:00 pace Thu 10 miles 7:40 pace Fri 4 miles 8:00 pace Sat rest Sun Will do 5
miles at about 8:00 pace

Total: 35 miles

Total for November: 154 miles

--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Goals: continue training for Feb '04 marathon; stay healthy; get faster. Upcoming races: 10K Dec 6,
half-marathon Dec 14, 4-miler Jan 1, marathon Feb 22.

M: 6.2mi (9:17)
N: 7.2mi (9:12)
O: 5.1mi (9:25)
P: 9.2mi incl 10K race (44:42, 25th female, PR by ~6.5 minutes)
Q: dnr Sa: 6mi (8:31) Su: 18.25mi (8:44)

total: 51.95 miles

Pretty good week. The mysterious adductor/hip/leg ailment seems to be getting better. I've been able
to keep my mileage up. And I finally, finally ran a decent 10K.

Good week all

Karen

Sun - 14 mi Mon - Spin 1 h our Tues - 5 mi tempo Wed - off Thurs - race 5 mi Fri - 5 mi easy Sat -
swim 2200 m Sun - 15 mi CAJUNMAN

Nov 03 Week Starting Monday24 Nov 03 weight... 24Nov036m 1h1m 10m11s easy run 208.50p 0 0 25Nov037m
1h10m 9m44s easy run 208.00p 0 0 27Nov036m 1h4m 10m18s easy run 207.50p 0 0 29Nov039m 1h36m 10m38s
long run 213.00p 0 0 Wk Sum 28m 4h51m 10m13s 209.25p

Here is a question.. my firggen weight... jumpint to 213 like that... does that make sense? I
really didnt' eat all that much on tgiving... What the f? also... today, I WAY A LOT MORE...
216.... what gives?

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

Quoted message said:

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

**notice** in the last week of 2003 I will be posting the 'Training Year" thread, so get out your
calculators and get ready. 🙂

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

SwStudio said:

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

**notice** in the last week of 2003 I will be posting the 'Training Year" thread, so get out your
calculators and get ready. 🙂

Sun. Rest (due to labwork on blood) Mon. Rest (due to labwork on blood) Tue. Swim 8000 yds Wed. Swim
4000 yds Thur. Run 8k in 32:26 (PR - 6:31 per mile) + 3 miles warmup/cooldown Fri. Rest Sat. AM:
Swim 3400 ydsl. PM: run 7.2 miles at easy pace.

Total: Run 15.2 miles, Swim 15,400 yds.

This was not exactly a typical week, as I was forced to take extra rest days on sunday and monday
due to fasting bloodwork tests on monday.

Goals: Maybe another (second) marathon in fall '04. For now I am just staying in shape.

Mon. 3.2 miles Tues. 3.2 miles Wed. 5.5 miles Thurs. 3.5 miles Fri. DNR Sat. DNR Sun. DNR

Holidays conflicted with my running more than I had hoped!

Brian Jones

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

Quoted message said:

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

**notice** in the last week of 2003 I will be posting the 'Training Year" thread, so get out your
calculators and get ready. 🙂

cheers,

Goals:
- To reach a weekly total of 35 miles
- Have no goal races at the moment

11/24 Mon 4.6 miles @ 7:48 mpm
12/25 Tue 5.4 miles @ 8:31 mpm
13/26 Wed 5.4 miles @ 8:04 mpm
14/27 Thu 0.0 miles --- na ---
15/28 Fri 4.6 miles @ 8:53 mpm
16/29 Sat 0.0 miles --- na ---
17/20 Sun 7.1 miles @ 8:03 mpm

Total: 27.1 miles Total for November: 116 miles

Notes: I would have hit the 33-34 mile mark this if I had not backed off on saturday. I would
atleast like to hit the 30 miles per week per month consistently. I am about 12-13 miles short
for November.

I also wonder if the above training is "good enough" for me to break the 21 minute mark in 5K
category. Current PR is 21:27 (set on september 27).

-Vimal

SwStudio <[email hidden]> wrote:

Mon-5.80mi-45:29 (7:50 pace) Tue-5.10mi-37:37 (7:22) Wed-4.00mi-32:06 8:01 Thu-off Fri-6.15mi-49:41
8:04 Sat-off Sun-10.0mi-1:22:34 (8:15)

tot:31.05mi month: 127.7mi

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

M: 3.43 miles 33:36
N: DNR
O: 3.43 miles 30:36
P: 3.43 miles 33:04
Q: DNR
R: 13.25 miles 141:73
S: DNR

Goal: Body Fat % under 10% by the end of the year. End of Last Week: 142.8lbs 12.2% BF End of This
Week: 142.4lbs 11.6% BF

Remarks:
1. Reduced intensity of my runs except on Sat in order to slow down or prevent loss of lean.
Actually gained 1/2 pound of lean.
2. Decided to change my goal of 9.5% body fat to under 10% body fat. This is because I don't want to
weigh less that 140lbs.
3. Decided to change my running to a two-weeks cycle of alternating easy and hard weeks. I am going
to introduce more walking, cycling and other exercises hoping that this will result in BF
reduction without lean loss.
4. Long run was done with walking breaks as suggested in Galloway's book.
5. BP trended down as expected. Last measurement was 122/80/66.

Base training for spring/summer triathlon season.

Build Week
M: 5.4 miles - easy brick (immediate run after a bike workout)
N: 3.6 - easy brick
O: 10.0 - 6 easy, 4 tempo
P: 5.1 - easy
Q: 5.1 - easy
R: dnr
S: 15.0 - easy

Total run: 44.2 (Swim 16k, Bike 125 miles)

M-8 easy 6:45 pace T-off W-13 with tough hill workout in the middle...slightly faster than I did the
same workout 2 weeks ago. R-off F-off S-AM 8 easy 6:35 pace. PM, 12 moderately easy 6:28 pace S-AM,
8 easy 6:45 pace. Planned 12 more but too sore, out of shape. Total for week: 49 miles. Gotta quit
being a slacker, I need to average about 85 miles per week thru Dec31st to get my goal of 4000 for
the year. Andy Hass

Ran the Seattle marathon today, 3:43 so this week was a taper: mon DNR and got a leg massage
tue 4 miles wed 4.5 mils 3 at marathon pace thur. 3 miles fri DNR sat 2 miles Sun 26.2 miles
8:30 min pace.

No goals right now, don't know when I'll run my next marathon, but I might try to work on speed so
I'll enter some 5 and 10 K's next year.

Tom

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

Quoted message said:

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

MON strength work on a rollerboard 15x2min, 2min pauses

TUE 1:30 pole-jogging
(~70% HRmax)

WED 1:40 pole-jogging and uphill running incl. 8x5min (86-87% HRmax at end), 2min jogpauses

THU rest

FRI 1:40 running (~75% HRmax)

SAT 1:10 pole-jogging
(~70% HRmax)

SUN 2:40 running (62-68% HR max), my first club LSD: I´d almost forgotten how nice such a slow
run can be!

Comments and reflections:

Weather still too darn unwintery, 6C and rainy. I´m quite happy with the idea of becoming a slave to
my HRM: I´ll try to stay away from the 70-85% HRmax zone as completely as I can!

Next goal: 10K on Dec 13th, hopefully a little closer to
38:00 than on the previous outing.

Quoted message said:

**notice** in the last week of 2003 I will be posting the 'Training Year" thread, so get out your
calculators and get ready. 🙂

Oh no, not me:-)

Anders

It was a good week on the roads this past week. Weather was good and legs felt refreshed. 3 more
weeks until taper time.

Mon - DNR Tue - 7.5 Wed - 7.5 Thu - 8.3 Fri - DNR Sat - 16.7 Sun - 7.5

Total: 47.5

Quoted message said:

Quoted message said:

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

<<

This week was probably the largest discrepancy I've had all year between what was planned and
what I actually did.

Sun - DNR Mon - 4.5 miles, 37:50 Tue - DNR Wed - 3.5 miles, 31:57 Thu - 4.8 miles, 44:40 Fri - 10.1
miles, no time Sat - Jingle Bell 5K, Ft. Worth, 24:24

Total for week - 26 miles Planned - 34 miles

I got messed up early in the week and never made up the difference, and also blew off longer
races Thursday. I'm planning on running easy in December - 25 this week, three weeks of 20,
another 25 and then starting with 30 the first week of January, and building from there. I
haven't decided where to cap my weekly mileage in the coming year; I figure I'll let time
constraints and how I feel decide for me.

Mike