Training Week Ending 4/20/2003

Discussion in 'General Fitness' started by Swstudio, Sep 15, 2003.

  1. Swstudio

    Swstudio Guest

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


    cheers,
    --
    David (in Hamilton, ON) www.allfalldown.org (my band/photo website)
     
    Tags:


  2. Mon: 11.6 with club, forest trails. Pace: 5.24 per km Tue: 8 k alone, mainly road: 40 mins Wed dnr
    Thur: 16 k with club in woods, some bits at pace (for me!) Fri weights Sat: 19 k with club in 1.40,
    forest trails and asphalt

    "SwStudio" <[email protected]> wrote in message
    news:[email protected]...
    > Greetings, rec runners! Please tell us about your training week and goals.
    >
    >
    >
    >
    >
    >
    > cheers,
    > --
    > David (in Hamilton, ON) www.allfalldown.org (my band/photo website)
     
  3. Duns Scotus

    Duns Scotus Guest

    M - 7 mi. 8' mile ave. T - DNR rest day W - 7 mi. trail run 8' mile ave; weights T - DNR rest day F
    - 7 mi. 8' mile ave. S - 60 mi. bike (Ave. 77% MHR); weights S - DNR rest day

    Goals:

    Drop weight for half-marathon Keep lifting wts. 2x per week

    Scott

    SwStudio wrote:
    > Greetings, rec runners! Please tell us about your training week and goals.
     
  4. Chris Smith

    Chris Smith Guest

    SwStudio wrote:

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

    Apr 14 S DNR M DNR T 4 miles 34:24 (8:36) W 7 miles recovery in 1:15 T 4 miles 38:00 (9:30) F DNR S
    DNR Total: 15 miles Info: 48 yr old male, 5'9" 160 lbs Goals: Continue to recover from 50-miler for
    another week, then focus for next six weeks on getting faster at 5K-10K distances.
     
  5. Jim Virgo

    Jim Virgo Guest

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

    Goals: Syracuse Mtn Goat (10 miles, hilly) in early May Buffalo Marathon May 25th

    Was sick as a dog this week. skipped and cut back on runs Monday - 6 miles easy Tuesday - 8 miles
    threshold Wednesday - DNR Thrusday - 4 miles easy Friday - 12 miles at marathon pace Saturday - 10
    miles easy. I can now run the 10 mile course easy 7 minutes faster than I could race it 2 years ago.
    Sunday DNR

    Total 40 miles.
     
  6. In article <[email protected]>, SwStudio wrote:
    > Greetings, rec runners! Please tell us about your training week and goals.

    Primary short term goal is still a full recovery from AT problems.

    Apr 14: rest Apr 15: 5.6 miles slowly with HRM. Kept heart rate under 160. Took about
    48:30. About 8:40 pace Apr 16: 5 miles treadmill 7.6mph with HRM. Heart rate a tad high. Apr 17: 5.5
    miles: 1 mile at 7.6mph, 3 miles "tempo" at 9mph Apr 18: take Wave Rider shoes for a spin.
    2.5 miles Apr 19: race: 5k 19:17, net 19:11 Apr 20: rest !

    Total for week: 21.7 miles

    Cheers,
    --
    Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
     
  7. Joe Positive

    Joe Positive Guest

    Goals: continue to build mileage (however slowly), get faster, have fun, stay vertical. 5Ks coming
    up May 2 and May 17.

    M: 4.25M (9:42), ran on the track while Mike did intervals. BORING.
    N: 5M (9:39)
    O: 5.75M - WU/CD, 3M continuous @7:47 (beats my 5K PR pace by 5s).
    P: 3.75M (9:46) sore legs, bad stomach
    Q: dnr Sa: 6.25M (9:13) Su: 11M (9:26)

    total: 36 miles

    Good week all

    Karen
     
  8. Goal: Building base, maybe for a late fall marathon. I decided against a race next weekend, it still
    feels too intimidating (plus it's far away and starts early in the morning :p )

    This was a fun week - motto: "let's try out all different paces". I'm pretty much still finding out
    where I stand after my winter break.

    Mon: DNR Tue: DNR (this is life aka school getting in the way) Wed: 10 @ 10:11 mpm, LSD but probably
    *too* slow Thu: DNR Fri: DNR (some walking + cycling) Sat: 5 @ 9:30, felt brisk-ish Sun: 2 @ 8:42
    ("speed test")

    total: 17 miles

    cheers, nina

    "SwStudio" <[email protected]> wrote:
    > Greetings, rec runners! Please tell us about your training week and goals.
    >
    >
    >
    >
    >
    >
    > cheers,
    > --
    > David (in Hamilton, ON) www.allfalldown.org (my band/photo website)
     
  9. Aaron

    Aaron Guest

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

    Sunday 13th: 4 miles easy Monday 14th: 5.5 miles (It hit about 84 degrees in Milwaukee, and it was
    very windy, I had planned to go 7, but had to stop a mile and a half short of my goal. This ticked
    me off. I blammed the weather for being so dehyrdrated. Tuesday 15th: 7 miles (again, really hot
    about 84 again but this time I came back with a vengence and did the whole 7 miles, thanks do a big
    bottle of water that I carried with me. Wednesday 16th: very slow 3 miles Thursday 17th: 7 miles, in
    two 3.5 mile laps. The first was slow, the second time around was much faster. Friday 18th: 4 miles.
    My left quad was a bit sore, and it was about 40 degrees outside, much different than earlier in the
    week. Still wearing shorts though. Saturday 19th: 3.5 miles. Meh. Week total: 34 miles. Month so
    far: 96 miles Year: 416 miles. Goals: Continue building base for cross country season in fall. Avoid
    injury. This got more fun to keep track off with the running log I made in excel. if any
    rec.runner's want it, send me and e-mail, and I can e-mail it to them.

    -Aaron TheYAM.net
     
  10. Steve Common

    Steve Common Guest

    Goal : help running partner to qualify for women's national marathon championship (sub 3:30
    required) on Sunday at Albi.

    The race will also be the kick off of my training for the 3-day, 240km stage race in July. Gulp.

    Last week:4 runs, 4h10m, 48k (30miles) no Sunday run (v. high winds)

    This week Mon REST 130-160km/h gusting wind

    Tue 0:50 8km 5mi Easy on grass (5'20/km, 8'30/mi) 100km/h wind

    Wed AM 0:45 8k 5mi Wind down to 70km/h. 12x45° (100%) "hills" PM 0:40 8k 5mi Still windy. Easy on
    grass at the club track.

    Thu 1:04 13k 8mi Calm at last. Base endurance (4'50/km 7'40/mi)

    Fri REST Sat OFF Day out at the safari park Sun OFF Slept all day
    ______________________
    Totals 3:15 37km 23miles
     
  11. Roger 2k

    Roger 2k Guest

    Tue morn: A warm up run, then a hill in 34.42 to set a PB. That hill took me 40 seconds in the
    middle of last year. Then a cool down. 6 miles total.

    Tue night track: I've mentioned something about this already, but I ended up seeing 800 meters in
    2:55 which surprised me considering how slow the first lap was.

    Thursday morn: A different hill in 47.90 to set another PB. That hill took me 50+ seconds in the
    middle of last year.

    Thursday night: More leg exercises.

    Saturday Morning: Report posted under: "Race Report - 4 miler in Galesburg, Ill - Placed 3rd
    in AG again"

    Sunday 2x300 flat out with 20 minutes recovery.

    Total: Almost 16 miles.

    Goal to qualify for the "Brady Street Sprint" at: http://www.bix7.com/sprint.html

    Roger
     
  12. Monday 10.3 Tuesday 5.3 Wednesday 10.4 Thursday 5.6 Friday off Saturday 7 including 4 mile race
    @25:46 Sunday 14.5 about 54

    for team results see www.teamutopia2004.com/results.htm

    "SwStudio" <[email protected]> wrote in message
    news:[email protected]...
    > Greetings, rec runners! Please tell us about your training week and goals.
    >
    >
    >
    >
    >
    >
    > cheers,
    > --
    > David (in Hamilton, ON) www.allfalldown.org (my band/photo website)
     
  13. Db

    Db Guest

    SwStudio wrote:

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

    Greetings David!

    Goals: National Capital Marathon (mid-May, Ottawa); 10K on April 27th (just registered today, a bit
    of a whim); keep on keeping on, and all that.

    The week: Decided after several weeks of dizziness and bad running that rest couldn't hurt.
    Good decision!

    Mon: short run at noon, very windy, bleah
    p.m. 1:15 Ashtanga yoga class, excellent

    Tue: 5K at noon, warm weather, very tired, bleah
    p.n. 60 minutes yoga practice; pushups, etc.

    Wed: DNR, planned ... total rest

    Thu: DNR, planned ... a bit of stretching and pushups, etc. ... RHR finally dropping back to
    "normal" (46-48)

    Fri: ~5K easy, felt good

    Sat: yoga practice, pushups

    Sun: 34K long run, still felt pretty good at the end, so that was a nice change.

    Best to all for the week ahead, db
     
  14. Joe Rappa

    Joe Rappa Guest

    Completed week 3 of phase 1 of Jack Daniel's 5K-15K program.

    M - off T - 4.8 miles easy W - off T - 4.8 miles easy F - off S - 4.8 miles easy S - 4.8 miles easy

    Total – 19.2 miles

    Goals:

    Break 24 minute 5K. My best last year was 25:22.
     
  15. Dave B .

    Dave B . Guest

    M - 4.2 T - 5 W - 0 TH - 3.1 F - 5.3 SA - 2.4 SU - 0

    Total - 20 miles

    Started playing with the heart monitor on Thursday. This week I may start a 12 week plan using the
    HRM. (I hesitate because I'll be traveling next week and probably won't be able to do more than get
    in a quick run or two).

    Goals:
    1. Sub-22:00 5k
    2. Half-marathon under 2:00
    3. Crim 10 miler in 85 minutes
    4. 1000 miles for the year
     
  16. jhallum

    jhallum Guest

    SwStudio <[email protected]> wrote:

    Goals: Run AA-Saline, continue adding miles per week. Run stronger.

    Mon- 7mi 56:55(8:07/mi) tempo run. Tue- off Wed- intervals 3x1mi w/600m jog on track. 7:12-7:15-6:57
    3.3 mi wmup and cooldn Thu- off Fri- 7.0mi 57:08(8:07/mi) tried to take it easy, but went for
    it at end. Sat- 4.2mi 34:36(8:16/mi) same, mostly succeeded. Sun- 12.00mi 01:43:22(8:36/mi)
    nice long run, felt the burn at the end,

    Total: 36.5 mi. Continuing to set weekly PRs in milage.

    -jeremy

    +================================================================+ Jeremy Hallum, System Manager ,
    Astronomy, University of Michigan [email protected]::[email protected] "Audentis
    Fortuna Iuvat"
     
  17. Jake Lee

    Jake Lee Guest

    Good week!

    Mon: DNR

    Tues: 1:25 hard/steady soccer, HRavg = 81%max, HRmax = 89%max

    Wed: :50 easy/steady, HRavg = 75%max

    Thurs: :30 treadmill-tempo session, 5 easy warmup, 2 min at 8.2mph, 20min at
    8.7mph(87%max), brief cooldown

    Fri: :35 easy/steady, HRavg = 77%max

    Sat: 15 mile casual time-trial, 1:52, (7:28), HRavg = 83%max, HRmax = 88%max

    Sun: 4 miles easy, HRavg = 77%max, felt like poo first mile, then decent/good after

    Totals: roughly 5h30min, ~low 40's mileage including soccer

    Goal: I will probably register soon for the SF Chronicle marathon 7/27/03 (marathon #2). My current
    training is producing results far beyond my expectations so I will simply continue to do what I've
    been doing, while throwing in the usual spatterings of 18-20 mile runs here and there for marathon
    training. I may develop a formal schedule to follow, or I may not, we'll see.

    me: 31yo, 6'1", 150lbs, 8 months running so far.
     
  18. jobin

    jobin Guest

    SwStudio <[email protected]> wrote:
    > Greetings, rec runners! Please tell us about your training week and goals.

    M - 4 miles in 28:12 (last 1.1 @ 6:19) T - - W - - T - 4 miles in 27:48 (last 1.1 @ 6:07) F - 1 hr
    soccer S - - S - -

    total: 8 miles + 1 hr soccer

    jobs
     
  19. ahass

    ahass Guest

    Mon-10 easy 6:25 pace Tues- AM 5 easy 6:50 pace, PM 12 easy but HILLY 6:30s pace Wed-12 easy 6:28
    pace Thurs-AM 5 easy 6:46 pace, PM 8 with 6min hard/4min easy/5min hard/3min easy/ 4min hard/2min
    easy/3min hard. 5:20 pace on hard parts. Fri-8 easy 6:50 pace Sat-8 total with 8min
    hard/5mineasy/8min hard. 5:16 pace on hard parts. Sun-13 @ 6:30 pace Total for week: 81 miles
    ---Goal 10k next Friday.... Andy Hass
     
  20. M1ahearn

    M1ahearn Guest

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

    Sun - 3.4 miles, no time Mon - DNR Tue - 5 miles, 42:48 Wed - 1.3 miles, 11:18 Thu - 2.6 miles,
    20:55-ish Fri - no time Sat - Spring Classic Four-Mile Run, Eureka, Illinois, 30:31

    Weekly Mileage - 16.3

    The Spring Classic was a good race; I went out a little too fast (7:14 first mile) but didn't
    totally die, just sort of.

    Mike
     
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