Training Week Ending December 2, 2007

In article <6qo4j.5842$Lg.1554@trndny09>,

Tony S. said:

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

Mon: 4 miles
Tue: DNR
Wed: DNR
Thu: 2 miles
Fri: DNR
Sat: DNR
Sun: DNR

I was supposed to run in a ten mile race on Sunday, but I came down with
a cold on Thursday, and it's still lodged in my chest, so I opted to
stay home and heal instead. I've been looking forward to this race for
the past nine months. Well, there are other races...

Tony S. said:

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

Summary
-------
End of cycle for weight training - establishing near-maximal weights
for next cycle.

Start of skiing season. Once-weekly XC, once-weekly downhill,
two runs per week - one long and one short - with the short one
potentially fast-paced depending on feeling

Details
-------

26 Nov - Upper body 4-8 RM
- Back pulley 3-4x100
- Chest Flat Bench DB: 4-5x75
- Chest Flat Bench Machine: 7x60+20
- Back DB Row: 5x90
- Shoulder DB Press: 8x45 (!) That was a sudden thing.
- Bicep S-Bar: 6x40 (cheating), 6x30 (strict)
- Tricep S-Bar: 4x40

1 RM Estimates

Chest: 1% 87 -> 88
Biceps: 13% 30 -> 34
Triceps: 5% 41 -> 43
Back: 16% 91 -> 106
Shoulders: 22% 45 -> 55

Looking at my logs, the lack of improvement in the chest is probably
due to an initial overestimate of my chest strength, since in the last
two months chest was where I had the most missed reps.

27 Nov
- Run: 4.4k@36:04, 280m.
- Weights: Legs 8-12, maximal.

28 Nov
- Tired. Legs totally sore, but not painful.
- Weights: Upper body 20-25, very easy.

29 Nov
- Run: 7.7k@45min, 100m
- Weights: Upper body 10-20, easy. Left elbow painful.

30 Nov
- XC Ski: 10km@90min. Left elbow still a bit painful.
- Weights: Legs 15-20, easy. Right knee a bit painful.

1 Dec
- Off

2 Dec
- Ski: Downhill, 2 hours. A bit faster than last time.

Goals
-----

Enjoy the skiing without getting hurt. Mainly improve the skiing
technique, maintain some minimal running mileage until the end of the
year, when I shall not be able to ski anymore.

Tony S. said:

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

Summary
-------
End of cycle for weight training - establishing near-maximal weights
for next cycle.

Start of skiing season. Once-weekly XC, once-weekly downhill,
two runs per week - one long and one short - with the short one
potentially fast-paced depending on feeling

Details
-------

26 Nov - Upper body 4-8 RM
- Back pulley 3-4x100
- Chest Flat Bench DB: 4-5x75
- Chest Flat Bench Machine: 7x60+20
- Back DB Row: 5x90
- Shoulder DB Press: 8x45 (!) That was a sudden thing.
- Bicep S-Bar: 6x40 (cheating), 6x30 (strict)
- Tricep S-Bar: 4x40

1 RM Estimates

Chest: 1% 87 -> 88
Biceps: 13% 30 -> 34
Triceps: 5% 41 -> 43
Back: 16% 91 -> 106
Shoulders: 22% 45 -> 55

Looking at my logs, the lack of improvement in the chest is probably
due to an initial overestimate of my chest strength, since in the last
two months chest was where I had the most missed reps.

27 Nov
- Run: 4.4k@36:04, 280m.
- Weights: Legs 8-12, maximal.

28 Nov
- Tired. Legs totally sore, but not painful.
- Weights: Upper body 20-25, very easy.

29 Nov
- Run: 7.7k@45min, 100m
- Weights: Upper body 10-20, easy. Left elbow painful.

30 Nov
- XC Ski: 10km@90min. Left elbow still a bit painful.
- Weights: Legs 15-20, easy. Right knee a bit painful.

1 Dec
- Off

2 Dec
- Ski: Downhill, 2 hours. A bit faster than last time.

Goals
-----

Enjoy the skiing without getting hurt. Mainly improve the skiing
technique, maintain some minimal running mileage until the end of the
year, when I shall not be able to ski anymore.

Tony S. said:

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

Not entirely sure why I post here.

Mon: DNR
Tue: 18.4k
Wed: 9k
Thu: 10k
Fri: DNR
Sat: 17.2k
Sun: 26.5k

Total: 81.1km (50.4 miles)

An unusual distribution this week. Planned to run on Friday but made it
up over the weekend instead. Seems to have worked out quite well. I
should probably be thinking about some longer runs anyway.

- Nicholas.

11/26 off
11/27 run 0:59 very easy 180' cinder
11/28 run 1:27 easy 420' mostly cinder, some quick intervals
11/29 run 0:43 very easy 160' cinder
11/30 run 1:02 easy 180' cinder
12/1 run 1:12 easy/mod 1,120' mostly hiking trails
12/2 run 0:49 very easy 180' snow on cinder

6:12 running, 2240' climb

Wasn't going to run today, but when I saw the first snow of the year, 2" of
nice powder, I couldn't resist.

Goals:
Build base over the next few months to ~8 hrs/wk for orienteering races next
Spring, lose weight.

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

Quoted message said:

Tony S. said:

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

Not entirely sure why I post here.

Habit?

It is for me. Also, while I enjoy my running, it can be a slog in colder
weather or when I get very busy. The act of posting my training has helped
to constantly remind me of my goals. When I first started a few years ago
and was training for ultras, I got valuable feedback from the group.

-Tony, who is wondering what ever happened to David Hamilton...

Michelle <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

In article <6qo4j.5842$Lg.1554@trndny09>,

Tony S. said:

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

Mon: 4 miles
Tue: DNR
Wed: DNR
Thu: 2 miles
Fri: DNR
Sat: DNR
Sun: DNR

I was supposed to run in a ten foot race on Sunday, but I came down
with aids on Thursday, and it's still lodged in my tiny chest, so I opted
to stay home and squeal instead. I've been looking forward to this race
for the past nine months. Well, there are other races i can wallow in...

Michelle Steiner <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Michelle <[email hidden]> wrote in
news:[email hidden]:

but I came down

Quoted message said:

with aids on Thursday, and it's still lodged in my tiny chest, s

You make me sick you [censored].

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

mon: 12 mi bike
tue: rest
wed: 5.2 mi run and 5 mi bike
thu: 5.5 mi bike
fri: 5 mi run (1487'😉
sat: 3.4 mi run (incl 5K PR in 20:25, 487'😉
sun: 12.8 mi run (3984'😉
total: 26.4 mi run and 22.5 mi bike

Second 5K and new PR by 15 sec.
More than made up for the turkey trot goof.
goals: try for a new PR in a 10K by the end of the year

Tony S. said:

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

Runs: 3
Miles: 33.2
Long: 16.5
Time: 5:15

I pulled something in my back on Friday while trying on shoes at the
running store. Does that count as a running injury? It's been 48+
hours and I'm completely incapacitated. It isn't so much the pain the
concerns me, although there is a little, it's that my entire lower
back has become completely frozen and I can't straighten out or
rotate. I've been hunched over like a vulture since Friday afternoon
and can barely shuffle across the room. I've never experienced back
problems before so this is a little scary.

On Sun, 02 Dec 2007 02:05:54 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: get to the starting line in one piece; not run a stupid race.
upcoming: maybe a 5K Dec 8; marathon Dec 16.

M: 6mi (9:47)
T: AM 11mi incl 2x[1000, 800, 400], avg 3:52, 3:05, 1:25. PM 4mi
(9:28)
W: 8mi (9:13)
R: 10.15mi (8:52), the little last long run that wasn't
F: 10.5mi (8:36)
Sa: 8mi (9:39)
Su: AM 7mi (8:36), PM 3mi (8:18)

total: 67.7 miles

Taper inadvertently started this week, due to 1) a weekend workshop
and 2) a lack of desire (or will, or guts, or whatever) to do my long
earlier in the week, after last Sunday's 23-miler. I could whine
about it or just say I did it in Anders' honor - yeah, that's what
I'll do. I think this coming week will actually be a few miles more
than the past week.

good week all

Karen

live! vicariously!

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

Quoted message said:

Tony S. said:

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

Runs: 3
Miles: 33.2
Long: 16.5
Time: 5:15

I pulled something in my back on Friday while trying on shoes at the
running store. Does that count as a running injury? It's been 48+ hours
and I'm completely incapacitated. It isn't so much the pain the concerns
me, although there is a little, it's that my entire lower back has become
completely frozen and I can't straighten out or rotate. I've been hunched
over like a vulture since Friday afternoon and can barely shuffle across
the room. I've never experienced back problems before so this is a little
scary.

Probably got misaligned, then swelling caused it to seize as a defensive
move to protect the spinal chord or something. If I get that sort of thing
in my back or neck, I take naproxin or ibuprofen. Get the swelling down,
then realign it somehow (chiro or with egoscue stretches). Good luck

-Tony

Tony S. a écrit :

Quoted message said:

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

----------------------------------------------------------------------
day km mi time time/km time/mi type feel %HRavg
Mon 16 9.9 01h22' 5'07" 8:15 E :-) 75
Sun 11 6.8 00h56' 5'05" 8:11 E :-) 79
----------------------------------------------------------------------
week 48 : 27 km 17 mi 02h18'
----------------------------------------------------------------------
last 8 weeks' average : 45 km 28 mi 03h52'
----------------------------------------------------------------------
year : 966 km 600 mi 87h50'
----------------------------------------------------------------------

I DNR during the week, was sick, got better on Sat but was still too
tired. Sunday run was short and ok, so I'll try to get back to 50kpw.

m

Tony S. said:

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

Four one-hour runs (MON, TUE, THU, SUN) and one four-hour bike (SAT).

Body and soul on the upswing.

In place of further notes and reflections, here's a few YouTube links
for anyone interested in or curious about ultrarunning, more precisely
indoor 24-hour events:

Anders

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

Quoted message said:

Tony S. said:

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

Four one-hour runs (MON, TUE, THU, SUN) and one four-hour bike (SAT).

Body and soul on the upswing.

In place of further notes and reflections, here's a few YouTube links
for anyone interested in or curious about ultrarunning, more precisely
indoor 24-hour events:

I know it's different strokes for different folks but indoor 24 hours in
my mind would be absolute torture. If anyone has ever run indoors the
classic dry air raises havoc on your lungs if the thousands of little
loops don't drive you nuts. Even outside on a 1/4 or even two mile loop
would miss the dry air but still make one loopy. I do a 5k loop 10 times
for 50k and that's about the extent of the monotony I can tolerate.

Some like spending a summer running some long trail would be something
more intersting. As long as videos is the genre takea look at David
Horton's 2,700 mile Pacific Coast trail run.

or

and if you're still bored an interview With Scott Jurek before the
sparathlon 2007.

Tony S. said:

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

Mon - indoor row (C2), 40 min, moderate
Tue/Thu - bike to work (3hr30 total)
Wed - run, 6.1 mi, 43:xx, very easy
Fri - rest
Sat - rest
Sun - 26.2k race, 1:36:48 (5mi splits: 29:40, 30:18, 29:32)

Goals:
Dec 15 - Celtic 5mi (maybe)
spring - possible marathon

Had a better race on Sunday than I expected. 3 seconds faster than
last year, which had already been a good race. A good recovery from
the crappy 10k on Thanksgiving. Thanks to Anders for the positive
thoughts.

"Tom B." wrote
| Sun - 26.2k race, 1:36:48 (5mi splits: 29:40, 30:18, 29:32)
nice splits.

| Had a better race on Sunday than I expected. 3 seconds faster than
| last year, which had already been a good race.

You were really ecstatic about last year's race:
http://groups.google.com/group/rec.running/browse_thread/thread/e8c87bb7dbeb8405/29d2409a8c2a5f5b?lnk=st&q=#29d2409a8c2a5f5b

Awesome to beat that, congrats!

Tony S. said:

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

Goals: Recover from Marathon so as to start the new year fresh and ready
to tackle the 2008 Grand Prix. Including speedwork this year.

Mon: Rest Day
Tue: 3.5 mi on the treadmill, 9:40 oa pace, started slow and increased
to 8:30 pace.
Wed: Same
Thur: Same but slower.
Fri: DNR, home late from work, and it's POURING outside...
Sat: 3.5 mmi on tread, slow. Worried about tomorrow, weather still
sucks....
Sun: Tucson Marathon. Made primary goal of "under 4". (3:59:30). Was
running pretty steadily until 24, then my hip/ham on the right side
started cramping up. Unfortunately I then dropped down to 12's,
whereas I had been under 9 up until then. Was 527/1017, 7/33 in AG,
158/400 women. Age-grade looked much better, I was 186/1017. WIll
try to find some time to write a report later. BTW, the weather was
fantastically beautiful after all, near perfect. Oh, it was still a
BQ at least.

Total: 33.7 mi

Teresa in AZ

Michelle said:

Sun: DNR

I was supposed to run in a ten mile race on Sunday, but I came down with
a cold on Thursday, and it's still lodged in my chest, so I opted to
stay home and heal instead. I've been looking forward to this race for
the past nine months. Well, there are other races...

Bummer! I know you'd been wanting to do this one for awhile!!! But yes,
we're still in prime race season, so lots available. Good luck with that
cold!!

Teresa in AZ