Training Week Ending December 26, 2004

Quoted message said:

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

Don't [censored] me off!

Quoted message said:

Subject: Re: Training Week Ending December 26, 2004
From: [email hidden] (Twitteringidiot One)
Date: 12/25/2004 5:05 P.M. Eastern Standard Time
Message-id: <[email hidden]>

S: 90 min spin, 18 hours trolling RR.
M: 90 min spin, 22 hours trolling RR.
T: DNS/R 22.5 hours trolling RR.
W: 3 miles run; 60 min spin; 30 min stairmaster, 16 hours trolling RR.
Th: 3 miles run; 30 min spin; 30 min stairmaster, 14 hours trolling RR
F: DNS/R, 19.75 hours trolling RR.
S: DNS/R, 22.5 hours trolling RR.

Goals: Do more trolling of RR.
_______
Blog, or hog? Who knows. But if you see my lost pump, please ping me!
http://journal
s.aol.com/virginiaz/DreamingofLithiumTreatments

mon: 0:40 spincycle hill program level 20
0:40 walk
tues: 0:48 ran flats, hr 149
wed: 0:30 walk treadmill
thur: 0:40 spincycle, hr 140
fri: 0:56 ran hills, hr 143
sat: 0:30 walked
sun: plan to hike with friends

Fourth week as a jogger/slacker, and starting back with two 3 day
mini-cycles per week of 1) bike 2) run 3) run/walk easy, with one day off.
Will ramp up some in Jan, but still unsure of '05 goals.

-Tony

Goals: London Marathon April 17 sub-3.
12k race next week.
Week 2 of 18 week program based on Pfitzinger/Douglas 55 mile/week (max).

Mon: 10k easy on grass. 30' bike
Tue: Track session. 4k warmup
Grass diagonals at approx 15k race pace
2 x 4.5km in 18:15 with 4' jog in between.
2.5 k down 15' bike
Wed: 8k easy on grass. 30' bike
Thu: 20' bike
Fri: 27k on grass. 8k easy, then 15k at 10-20% below MP. 4k easy
30' bike
Sat: 8k easy on dirt hills.
Sun: Ergometric stress test on treadmill.
Followed by 10k easy on trail.

Total: 82km (51 miles)

Anthony. Jerusalem, Israel.

2632
doing great here all
had a great christmas, got lots of food, some gifts, a little change,
lots of family here.
kind of ate too much and couch it. ow ow ow. I can't get up :>😉

numberus years painting. by the hour or job, you buy the paint and
supplies. Local of Ortonville Michigan. phone not in the book. e mail
only please. for work only or contact. ( a nature person. most likely be
outside.)
e-mail. [email hidden]

Re: Training Week Ending December 26, 2004
Hay Tony
tony said:
and starting back with two 3 day mini-cycles per week of 1) bike 2) run
3) run/walk easy, with one day off. Will ramp up some in Jan, but still
unsure of '05 goals.
-Tony
Don't think, Just do.

Now there a nature ponder for me to do in 2005.
Thought= to run and run and walk again.
hiking too: with bike and summer swims.

all out in nature.
I well think for week on this.
or in my case thought=.

fight and die.

goals: none yet. I'm running, but I'm in worse shape than I was this
time last year.

M: AM, 3.83mi (9:08) / PM, 20min stairstepper (2.07mi), 40min
elliptical (4.52mi)

T: AM, 5.02mi (8:45) / PM, "elliptical" approximation of the track
workout everyone else was doing - 6.3mi, incl 2x3200 hard

W: nothing

R: AM, 6mi (8:53) / PM, 20min stairstepper (2.15mi), 40min elliptical
(4.85mi)

F: AM, 5mi (8:32) / later AM, 25min stairstepper (2.7mi), 45min
elliptical (5.3mi)

Sa: 6mi (8:41)

Su: 12mi (8:54), longest run since the end of September

total: 37.9 miles running, 21 miles elliptical, 6.9 miles stairstepper

good week all

Karen

--
live! vicariously!

Holiday stuff and traveling made this a real light week.

Mon: 4 easy
Tue: DNR
Wed: 8 w/5x1 mile @ 10K pace
Thu: DNR
Fri: DNR
Sat: 12
Sun: 18

Total 42 miles.

--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

If you're going through hell, keep going. --Winston Churchill

Tues-10 mile jog, sore knee

Thurs- 26 mile inline skate. It was finally dry outside, so I could
really and truly skate instead of the duck walk stroke I have to use on
wet pavement, which led to the first sore muscles I've had in a while
the next day, Friday.

Sat- 3 miles jog

Sun- 4.5 miles jog.

All and all, depressingly little, but better than last year at this time.

-J

SwStudio said:

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

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

Leafing through rec.running, I read a message from
[email hidden] of 25 Dec 2004:

Quoted message said:

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

Mon 0.00 rest
Tue 5.02 easy
Wed 8.04 aerobic
Thu 4.00 easy
Fri 10.40 aerobic
Sat 4.03 easy
Sun 16.00 med long
--------------------
Wk 47.49
Yr 2,304.65

Week 2 of 18 weeek marathon training program for Boston, week 2 of 6 week
endurance phase.

Sunday's 16-miler was on the Kennesaw Mountain National Battlefield
Park. Took a wrong turn on the way back and ended up going up the
mountain instead of around it. This is not recommended unless you plan on
doing some steep hill hiking. During some steep ascents (25% grade) I was
moving at less than 2 miles per hour. Lots of boulders and roots. It was
difficult to find the trail during some parts. Mile 14 was at an 18:30/mi
pace. So a run that should have taken around 2hr 15min took me 2hr 39min
to complete. Other than that debacle, the trails there are beautiful. I
highly recommend it for anyone in the Atlanta area. If you're not used to
some hills, this could be a difficult run (even without the wrong turn).

Oh yeah, I got bitten by a great dane during my run. This dog was about
the size of a small horse. He didn't bite hard. Just a little grab of my
hand. With 2 pairs of gloves on I hardly felt a thing. The owner, who
probably was lighter than her dog, apologized profusely. I told her it
was OK. I kind of felt sorry for her.

Racing Goals:

3/5/05 Auburn Classic Half Marathon Auburn AL
3/19/05 Azalea Trail Run 10K, Mobile AL
4/2/05 Cooper River Bridge Run 10K, Charleston SC
4/18/05 Boston Marathon, Boston MA

Have a great week rec.runners.

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John
Short, South African coach.

99
f you clown w
[censored] head

SwStudio said:

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

M rest
T AM 5 brisk (33:00),
PM 6.5 4x1200 in 4:08/4:13/4:08/4:13
W AM 6 at 7:30 pace
PM 6 at 8:00 pace with strides
T 6 4x1200 in 4:17/4:10/4:19/4:15.
F AM 4.3 moderate (8:00 or so?)
PM1 4 at 6:15 pace
PM2 10.3 moderate (7:40 maybe)
S 7 at about 8:00
S 16 at 7:30 pace

Total: 71. First week >70 since the marathon!

Did weights on Wed, resulting DOMS killed my Thurs speed work. No more
weights for me (except maybe calf work), can't afford to have DOMS in
upper legs from squats, no need for "junk in the trunk" in the upper body.

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

In article <[email hidden]>,
[email hidden] says...

Quoted message said:

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

cheers,

Goals:
1) to run 10K at 40 minutes by March (current time is around 45'😉
2) to finish an olympic triathlon under 2:45 next season

Mo - 40' easy
Tu - 40' hills (4:30 up, 3:00 down rest) a.m. - 38' swimming p.m. (1500
m time trial)
We - 40' easy a.m. - calisthenics p.m.
Th - Rest
Fr - 35' intervals (4' @ 2' rest) a.m. - 55' swimming p.m.
Sa - Rest
Su - 90' bike a.m. - calisthenics p.m.

A not so good week for me. Had to work overtime on Monday, Tuesday and
Wednesday. The lack of sleep caused me to change my rest day from Friday
to Thursday. On friday since the previous night was rainy I ran on roads
(I always run on trails). The road took its toll with my legs. My left
knee hurt (and still hurts a little) where the calf muscle joins the
knee. I suppose if I keep on running on roads the muscles would adapt
but I do not prefer it. So come Saturday morning I decided to take the
day off. On sunday's bike ride the weathr was so cold and windy that my
fingers went numb (though I wear 2 pairs of gloves, one on top of the
other and the outer one being wind stopper) so that I could not shift. I
had to cut the ride short and return.

Happy trainings,
Burak
--
Burak
please remove Dot NOREPLY Dot to reply

"Donovan Rebbechi" <[email hidden]> wrote in message

Quoted message said:

F AM 4.3 moderate (8:00 or so?)
PM1 4 at 6:15 pace
PM2 10.3 moderate (7:40 maybe)

What's going on with the three-a-day? I've never seen so
many doubles (and now a triple!) on mileage like this. I'm
sure you have a plan, but almost all coaching wisdom I've
seen says you should *start* introducing doubles after 60
miles/week and then triples at about 100 miles/week.

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

SwStudio said:

"Donovan Rebbechi" <[email hidden]> wrote in message

Quoted message said:

F AM 4.3 moderate (8:00 or so?)
PM1 4 at 6:15 pace
PM2 10.3 moderate (7:40 maybe)

What's going on with the three-a-day?

I don't usually do triples unless something messes up my schedule
for the day.

This time, it was a gym that closed early. I figured I could still
squeeze in a quick temp run. If it wasn't for the constraints of
gym opening hours, I would have just done 2 up + 4 tempo + 2 down
for a total of 8 and called it a day.

Quoted message said:

I've never seen so many doubles (and now a triple!) on mileage like this.

As you've already noted, doing a lot of doubles is not unusual for 70mpw.

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

m: rowing, 15 min easy, treadmill, 30 minutes, started slow and worked
up to 7mpm for the last few minutes, total of 3.5miles.
t: 4.5 miles, hilly, 43:25.
w: dnr.
r: dnr.
f: 4.7 miles, flat, 41:15.
s: 4.7 miles, flat, 41:15 exactly.
s: dnr.

Goal: Ultra in March

Mon: 5 miles, very bad hangover
Tue: dnr
Wed: 8 miles
Thurs: 8 miles
Fri: 8 miles
Sat: dnr
Sun: 11 miles

Total: 40 miles

--
Colm

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

Goals for 2005
1) run Hyannis marathon feb 27 under 3:05
2) run new bedford half marathon under 1:20
3) run 75% of days for year now around 60%
4) help my training partner run a marathon

Training Week
Monday 5.6 miles easy through snow covered fields
Tuesday rest day
Wednesday 6.8 miles 44:43 really stressed from work didn't plan to run
this hard
Thursday rest day
Friday 10 miles slow
Saturday 10.5 miles w/ new training partner, he never did more than 8
miles before 1:25:54
Sunday 13.3 miles 1:31:47 solid effort
Today lazy,
Scott

Phil M. said:

Sunday's 16-miler was on the Kennesaw Mountain National Battlefield
Park. Took a wrong turn on the way back and ended up going up the
mountain instead of around it. This is not recommended unless you plan on
doing some steep hill hiking. During some steep ascents (25% grade) I was
moving at less than 2 miles per hour.

Sounds like fun 🙂 Do you understand why I make a point of qualifying my
hills and what type drill I'm looking for? 😉 You'll probably agree that
this is a little different than 5% slopes although rocks and roots may
have been a bigger issue for you.

Quoted message said:

Lots of boulders and roots. It was
difficult to find the trail during some parts. Mile 14 was at an 18:30/mi
pace.

Now, shucks, you're trying to compete with me for slowest one here 😉
although you have a long ways to go to top my 50 min/mile (about 1500+
ft vert guesstimate; might've been a little farther, but not much).

Quoted message said:

So a run that should have taken around 2hr 15min took me 2hr 39min
to complete. Other than that debacle,

no, no, no. wrong attitude - welcome the challenge and opportunity 🙂
*And* you got to play longer. Seriously, if you run trails, forget pace.
It'll do nothing but frustrate you. My main concern is staying within a
reasonable duration and making sure I've got sufficient fluid / fuel.

Quoted message said:

the trails there are beautiful.

They usually are 🙂 Enjoy!

Dot

--
"Dream Big, and dare to fail." --- Norman Vaughn
who was with Byrd in Antarctica and whose 99th birthday was Dec 19