Training Week Ending December 4, 2005

SwStudio said:

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

goals: stay off the injured list, make the most of the nice weather.
upcoming races: half-marathon Dec 11; 5-miler Dec 31; marathon March 19.

M: 6mi (9:07)
T: 9mi incl 3x2000, supposed to be 7:55, instead 7:57/8:03/8:06, ugh
W: 10mi (8:42)
R: AM 6.3mi (8:51), PM 6.75mi (8:10)
F: 9mi (8:40) incl 10x100m strides
Sa: 10mi (8:29)
Su: 18.44mi (7:40) in the hills with my friend Albert

total: 75.49 miles

I really don't have any excuse for Tuesday's track workout except: there
was a cold front coming through which brought wind, rain, and thunder;
also, it was too dark to see my watch so I just ran by feel (which was
apparently not enough to get the goal times).

Today's hill run with Albert was great, though a bit faster than we'd
planned. Must have been the weather, which was perfect.

good week all

Karen

--
live! vicariously!

Goal : PB marathon (<2:55) next year

Week of rest after marathon. No injuries identified. Next race will
probably be a cross country or a 10k village race.

Time km mi avHR%
Mon - Fri Planned rest.

Sat 0:25 3 2 ?? Jog/walk with daughter

Sun 0:50 9 6 70 Easy in park + paths round home.
_________________
1:15 12km 8mi

SwStudio said:

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

Goals:
12/11 - Dallas White Rock marathon (2:43-2:44???)

Mon - bike to work, 1hr40
Tue - run, 7.2 mi, easy
Wed - bike to work, 1hr40
Thu - run, 6.9 mi, hard/very hard
Fri - bike to work, 1hr40
Sat - row (Concept 2), 40 min, medium
Sun - run, 10.3 mi, easy/medium (6:38/mi)

Only one week left to go. Everything is feeling pretty good, no
injuries. Thursday was my regular hills route, and I ran it at the
same pace as just prior to my 10K PR back in May. A good confidence
boost.

I'm still working up a plan for this week to rest my legs -- probably
only one ~5 mi run (on Wed) with a few strides. Raceday is Sunday, so
rest on Sat, lunchtime walk on Fri, and then Mon/Tue/Thu will probably
be one rest day and two bike commutes. Depends on the weather.

Maybe time to start thinking about the spring? Since I bailed on the
JFK, I have been kicking around the idea of Bull Run 50.

Good runs, all.

Just finished a 21.5 mile run. This combined with the 11 miler I did
yeaterday and the 9 miles I did during the week brings me up to 41.5
miles for the week. Plan was 39 miles.

I am in training for the "Goofy" at the Disney after the first of the
year so I am running a bit more than I normally do. My normal running
mileage for a week is about 25 miles.

It started to rain during the 21+ mile run but I decided that I have to
get ready for the day I run a race in the rain (been lucky so far) and
continued on. Course was from East Point, GA to Palmetto, GA on mostly
flat to rolling hills. Nothing to steep. Had a couple of instances in
which drivers came close to hitting me (one driver was on the line and I
had to jump out of the way) but this is normal in the Atlanta area.
Drivers don't like to share the road with runner or cyclists (I also
ride about 30 miles a week as well.)

Next week is about 33 miles of running, then the week after it is a 12
miler on Saturday, and 23 miler on Sunday and 10 miles during the week.

After that just my normal 25 mile/week until Disney.

John "runningfool" Tackett

SwStudio said:

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

cheers,

SwStudio said:

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

------------------------------------------------------------
day km mi time time/km time/mi type feel
Mon 11.5 7.1 00h53' 4'40" 7'30" E :-)
Tue 16 9.9 01h15' 4'44" 7'37" E :-|
Thu 16.5 10.3 01h11' 4'18" 6'55" T \o/
Fri 13.5 8.4 01h03' 4'42" 7'33" R \o/
Sun 25.2 15.7 01h56' 4'37" 7'26" E \o/
------------------------------------------------------------
week : 83 km 51 mi 06h20'
------------------------------------------------------------
last 8 weeks' average : 75 km 46 mi 05h49'
------------------------------------------------------------
year : 2186 km 1358 mi 175h32'
------------------------------------------------------------

very good week, third above 80km, my highest mileage ever on last 8
weeks' average : 75km (46mi)
Running feels great now, weight is down by 4kg since 2 months and it
seems to really help.

Out of curiosity I took back my HRM on thursday, and ran 8.250 km (5mi)
in 32'34" which is 3'56"/km or 6'21"/mi and that was @ 155 HR.

So on Friday I decided to check my HRmax, which I never did.
Ran 6km easy, then on a track : 1*800, 90s rest, 1*400, 90s rest, 1*400
and back 6km.

The highest HR reading was 192 at the end of both 400m (during the 800,
the HRM went nuts...)

This tells me that Thursday session with 5mile @ 3'56"/km (6'21"/mi) was
run @ 81% HRmax.
So this is pretty good and encouraging, I never had such a fast pace
(and only out of aerobic training BTW), OTOH, as I was almost @ LT, it
still seems to be low...But I'll work on it!

Today's long run was also run with the HRM and I had :
9.850 km @ 72% HRMAX 4'39"/km or 7'30" /mi
9.850 km @ 78% HRMAX 4'20"/km or 6'58" /mi (which sounds good for my MP
that I'd like to see @ 4'10"😉

All this is good news to me, particularly after the 10k PR I ran 2 weeks
ago. I do really believe now in a sub-3 marathon... and I do even begin
to dream about 2h55' ...

I might try and do the Hadd test next week, to see where I am at.

Goals : increase mileage to 100kmpw towards january, continue only
aerobic running (easy pace between 75 and 85% HRmax)

10k in february
marathon in april (still no news about paris... should know before next
friday if registration is ok)

m

Quoted message said:

cheers,

Quoted message said:

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

Mon 7.24 easy
Tue 4.03 easy (abs)
Wed 8.00 aerobic (weights)
Thu 0.00 rest (abs)
Fri 7.07 aerobic
Sat 4.03 easy (abs)
Sun 15.00 medium long (weights)
---------------------------------------------
Wk 45
Yr 2,228

No specific training plan right now. Just maintaining fitness &
endurance until I decide on a Spring 50-miler. A nice 15-miler on Sunday
from Lake Lanier to home. Which reminds me, I need to go pick up my car.
The wife really hates when I do these point-to-point long runs.

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.

Quoted message said:

Goals:
12/11 - Dallas White Rock marathon (2:43-2:44???)

Good luck! Looking forward to your report.

Quoted message said:

Sat - row (Concept 2), 40 min, medium

Do you have one of these? A great way to get a workout with zero leg
impact.

Quoted message said:

Maybe time to start thinking about the spring? Since I bailed on the
JFK, I have been kicking around the idea of Bull Run 50.

Could be a rec.running crowd there with Doug, me (maybe), you, and Pendejo
at the finish.

--
Phil M.

Quoted message said:

It started to rain during the 21+ mile run but I decided that I have
to get ready for the day I run a race in the rain (been lucky so far)
and continued on. Course was from East Point, GA to Palmetto, GA on
mostly flat to rolling hills. Nothing to steep.

Hey John, apparently we're neighbors (sort of). I'm about 40 miles
northeast in Lawrenceville. I started my run today at Lake Lanier. It
was threatening to storm. It never did more than sprinkle.

Quoted message said:

Had a couple of instances in which drivers came close to hitting me
(one driver was on the line and I had to jump out of the way) but this
is normal in the Atlanta area.

On those winding roads with no shoulder, I'm always looking for a way
off the road before it's too late. I'm usually running on the left, but
sometimes, if I'm aproaching a blind turn for an oncoming car, I'll run
on the right if the lane is clear.

Quoted message said:

Drivers don't like to share the road with runner or cyclists (I also
ride about 30 miles a week as well.)

I didn't have too much of that today. I saw quite a few cyclists in packs
following part of the Tour De Georgia route. Maybe that kept the motorists
on their good behavior.

--
Phil M.

"Phil M." <[email hidden]> wrote in message

Quoted message said:

No specific training plan right now. Just maintaining fitness &
endurance until I decide on a Spring 50-miler. A nice 15-miler on Sunday
from Lake Lanier to home. Which reminds me, I need to go pick up my car.

Hey Phil, have you considered using public transit? I don't
drive, so I have no choice - but I sometimes do those nice
point-to-point runs as well, and I've got a few courses that
I start by taking a bus to the location.

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

Phil M. said:

Quoted message said:

Sat - row (Concept 2), 40 min, medium

Do you have one of these? A great way to get a workout with zero leg
impact.

Yeah, I bought mine about 10 years ago, a year or two before they went
from the model B to the model C (the first one that broke down into 2
pieces). It'll dish out all the punishment any human could ask for.
Very good cross-training, and It's a pleasure to support such a great
company.

Quoted message said:

Quoted message said:

Maybe time to start thinking about the spring? Since I bailed on the
JFK, I have been kicking around the idea of Bull Run 50.

Could be a rec.running crowd there with Doug, me (maybe), you, and Pendejo
at the finish.

This race has a lot going for it. For me, the biggest thing is Unca
Doug's stamp of approval. But it's also easily drivable for me from
Baltimore (if it's in Clifton as I think I read somewhere), and I
believe it is supposed to be less technical and more runnable than my
only previous ultra.

The biggest questions for me are whether a spring 50M necessarily
precludes a full-effort spring marathon (not too many chances left to
PR at age 38), and whether I even like trail running enough to run on a
muddy day. I wonder if it is possible to design a training program
that sets you up to *either* finish a 50M, *or* (if bad weather for the
50M) take an extra couple weeks of sharpening and run a PR-quality
marathon. Maybe I'm making too big a deal out of the weather factor?
Maybe it's possible to do both?

It would definitely be fun to meet up with some more rec.runners.

37.80 miles in 7 days (oops: now that I'm a shambling festering
biohazard, I drop the DNR day... purely accidental), as

Mo: PM 2.0 easy make that "very easy", defacto rest day

Tu: AM 3.5 easy 60F!

We: PM 5.5 easy 2.0 slower-than-Hadd easy, 3.5 normal easy

Th: PM 5.75 easy Bk/Mn Bridges, a bit tired toward end and after

Fr: PM 5.75 easy Bk/Mn Bridges, not at all tired. Windy 35F!

Sa: AM 5.45 easy 3.5 Maffetonian slog, 1.95 regular jog

Su: PM 9.85 easy Snow! 2.5 mi variable pace w/ avg ~MP.

Haven't fully shaken what we're calling "the kinda-sortas" but I'm
feeling better running than not running. If I'd felt fatigued after
Friday, making it 2 in a row, I'd have taken at least one rest day.

marko said:

All this is good news to me, particularly after the 10k PR I ran 2
weeks ago. I do really believe now in a sub-3 marathon...

Marko, it sounds like your training is going great - congrats on that.

But I also want to compliment you on the "feel" column you've added to
your reports - perhaps 2005's finest "Training Week" innovation. :-)

"Tom B." <[email hidden]> wrote

Quoted message said:

I wonder if it is possible to design a training program
that sets you up to *either* finish a 50M, *or* (if bad weather for the
50M) take an extra couple weeks of sharpening and run a PR-quality
marathon.

If you're in 2:43 shape, you won't just finish, but will probably be in the
first few places.

IMO, marathon training is great for a 50m. Just get a 30-35 mile easy run
in 3-4 weeks before the race. The competitive guys might do a 30 almost
every week, but talent and strategerie can trump miles on the trails.

If you bail on the 50, roll into a marathon. The 30 mile run won't hurt
you...

Quoted message said:

Maybe I'm making too big a deal out of the weather factor?

Are you a fearless mud runner? All you need to do is average an 8:00 mile
to get a 6:40... :-)

Quoted message said:

Maybe it's possible to do both?

Dunno. But I ran some of my best races 3-5 months after a strong 50 miler.
A 50 takes the stuffing out of you for a month or so.

-- Dan

"Charlie Pendejo" <[email hidden]> wrote in message

Quoted message said:

marko said:

All this is good news to me, particularly after the 10k PR I ran 2
weeks ago. I do really believe now in a sub-3 marathon...

Marko, it sounds like your training is going great - congrats on that.

But I also want to compliment you on the "feel" column you've added to
your reports - perhaps 2005's finest "Training Week" innovation. :-)

I was smiling at that, too - it's a nice touch.

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

Avalon 50 mile, January 14.

Sun: 7 mi easy, hills
Mon: 8 mi easy, streets.
Tue: 10.5 mi moderate (80% hrMax)
Wed: 7 mi easy, streets.
Thu: 10.5 mi moderate (80% hrMax)
Fri: 8 mi easy.
Sat: 18 miles, 145hr avg (80% hrMax), 3200' climb. Fartleck type run, with
excursions into the 160's. Felt strong all the way, lots left at the end.
Kicked a mtn biker's butt up a long climb from mile 12 to 13 :-)

69 miles.

I'll start doing speed work on Tuesdays for the weeks leading up to the
race. I'll do my usual 10 day taper, giving me 5 speed weeks. I want to
lose a few lbs in the next month, which will be much tougher than the
training :-)

Quoted message said:

"Tom B." <[email hidden]> wrote

Quoted message said:

I wonder if it is possible to design a training program
that sets you up to *either* finish a 50M, *or* (if bad weather for
the 50M) take an extra couple weeks of sharpening and run a
PR-quality marathon.

If you're in 2:43 shape, you won't just finish, but will probably be
in the first few places.

IMO, marathon training is great for a 50m. Just get a 30-35 mile easy
run in 3-4 weeks before the race. The competitive guys might do a 30
almost every week, but talent and strategerie can trump miles on the
trails.

To be more specific for the 50-miler, would you cut back on the more
intense VO2 training? Maybe replace with longer LT training, off road
hills, walking partions for time-on-feet effect? I could see running some
local marathons at an easy pace for training. Other than that, I don't have
any marathons planned.

--
Phil M.

Quoted message said:

"Phil M." <[email hidden]> wrote in message

Quoted message said:

No specific training plan right now. Just maintaining fitness &
endurance until I decide on a Spring 50-miler. A nice 15-miler on Sunday
from Lake Lanier to home. Which reminds me, I need to go pick up my car.

Hey Phil, have you considered using public transit? I don't
drive, so I have no choice - but I sometimes do those nice
point-to-point runs as well, and I've got a few courses that
I start by taking a bus to the location.

Thanks. I've looked into that, but the routes I enjoy the most, like the
one I did today, are way out in the boonies.

--
Phil M.

Charlie Pendejo said:

But I also want to compliment you on the "feel" column you've added to
your reports - perhaps 2005's finest "Training Week" innovation. :-)

what does \o/ mean? Looks like "I'm drowning" or "I am victorious"

--
live! vicariously!

Quoted message said:

marko said:

All this is good news to me, particularly after the 10k PR I ran 2
weeks ago. I do really believe now in a sub-3 marathon...

Marko, it sounds like your training is going great - congrats on that.

But I also want to compliment you on the "feel" column you've added to
your reports - perhaps 2005's finest "Training Week" innovation. :-)

7'30" for 7:30. Is this a euro thing?

--
Phil