Training Week Ending May 6, 2007

Tony S. said:

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

my week:

su - long run of 1:30 (easy week in race training)
m - DNR, core workout
tu - DNR, core workout
w - :60 tempo run with strides
th - DNR, core workout
f - :60 at fast 10k race pace, with strides
sa - DNR, core workout

Goals:

on Monday, will do 2:05 long run, perhaps my max. training distance
for the half marathon coming up on the 27th

stay on target, keep doing what i'm doing, pay attention to my body,
rest lots, stay away from sick people (!), eat properly

that's about it.... cheers!

Cam

Tony S. said:

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

Hello!

This week I ramped up the speedwork, decreased the long run to
compensate.

30 April

- Feeling fresh. Easy jog to the gym, where I did Back at 6-8RM and
core at
higher reps.

1 May

- A short walk to warm up, then 10min easy (~2km, 150bpm), then 6x1/1,
covering
about 300/150m on interval/recoveries. Average HR climbed slowly
from 150
to 190, not falling very much in the recoveries. Maxed at 195. All
intervals felt good apart from the last one. Slowly climbed back
home and
jogged around at a snail's pace then did some stretching. (Most of
time
spent in 150-170, apart from the first 5 minutes of easy, all
intervals at
170+)

2 May

- Weight training, chest + shoulders 6-8RM. Chest OK, did some more
weight, but shoulders a bit weak. I might change the routine around
next week so that I do shoulders on a different day than chest.
5-min jog back home.

3 May

- Ran a short out-and-back, 3.6km total, to warm up (10:15@143,
9:00@155), then 2 very easy laps barefoot in about 5 mins. Left hip
felt a little bit tired. Finished with 5 barefoot moderate effort
strides of around 50m each, with the rest of the lap for recovery,
plus a final longer effort with shoes. Overall I didn't push it
much today, as my left hip was slightly painful on hard landings.
Some stretching and then..

- Gym, legs, starting with some weightless lunges. Then standard quad
extension, deadlift, squat, calf raises routine@10-15RM. Some extra
exercises to anterior shins. Finished with a 15-20RM workout of the
major hip joint muscles. My abductors felt fine, so the hip pain is
probably not an ITB issue. There was a slightly weakness in my hip
flexors though.

4 May

- Today the legs are not particularly sore.

- Gym, Biceps + Triceps 6-8RM, at same level as last week.

5 May

- Arms not very sore, legs not at all.

- Bike, up to Proleberberg, quite easily in 1:05. Actual climb took
55min for 600m, without really feeling tired. I think now I am
ready for the 1000m.

6 May

- No soreness, slept well

- Today 30min were scheduled, so I decided to do a long uphill effort
for 20-25 minutes and then run back with moderate effort, not
exceeding 35min total. The first 200m of climb were OK - did them in
16minutes with heart rate around 160. Then there were 100m more,
which I climbed in 7-8 minutes, but which were a bit too steep so I
took 2-3 minutes of walk breaks there. I did the descent moderately
fast, but relaxed, taking a detour to a flattish forest trail where
I did some relaxed faster running for a few more minutes, for a
total of 37. Walked the rest of the descent to loosen up.

Next week I am increasing the weekly number of sessions to 4. I'll
take it a bit easier when doing speedwork - my hips were sore two days
after my Tuesday 6x1min (approx 300m) session, limiting the effort on
the Thursday strides session.

"Tony S." <[email hidden]> wrote in message
news:s%b%h.1794$s7.1498@trndny05...

Quoted message said:

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

M: 0
T: 18 bike
W: 3.5 elliptical 15 bike
T : 0
F : 5 - first run in 2 weeks
S: 10 trails
S: 13 trails

total: 28 run 33 bike 3.5 elliptical

goals: 1. Get the body fat down
3. Get the back healthy - feels pretty good
4. See an allergist/ immunologist. Done, no known allergies,
though my primary care doc said tests are far from conclusive.
Had a physical on Friday, all appears well. After blood
results come back we'll talk about whether I can
get additional testing paid for (spiral CT) based on my
athletic pursuits and the history of heart disease in my family.
My father and paternal grandfather both died of heart attacks
before age 60.

Races/events:
Prospect Mt Road race mid May if the foot is better. There's only one hill
in this course, the whole course is uphill so no downhill pounding.

Others tenative:
Olana Star Loop 10k
Woodstock 15k
Escarpment ???

4/30 run 0:57 very easy 180' cinder
5/1 run 1:05 easy 150' cinder, a few strides
bike 0:25 easy/mod
run 0:44 easy 180' cinder
5/2 run 1:33 easy/mod 1520' roads/trails, clausland mtn
5/3 run 1:03 easy 220' cinder
bike 0:35 moderate
run 0:47 very easy 180' cinder, a few strides
5/4 run 1:17 easy 200' cinder
bike 0:37 easy
5/5 off
5/6 run 0:52 very easy 250' warmup / cooldown
run 0:21:29 hard 92% (hr 175) 5k race

8:39 running 1:37 biking

It was an ok week in that I met my volume goal. OTOH, my forefeet are both
still really sore, and the 2nd right toe has hurt sharply on and off the
last few days when starting to run, or even starting to walk until it's
warmed up (thawed out). Don't know if my feet will force me to back off or
not. I'll ice/heat/massage as I can.

I adjusted my runs so I could take Saturday off to rest up my feet for the
5k Sunday. As it was I overdid it a bit on the Friday run and had really
tired legs that lasted through Saturday and never went away during the
warmup or the race today. As I warmed up for the race, my toe hurt pretty
sharply for about 15 mins, so I did an extended warmup of 40 mins.

The race was flat asphalt, mile markers off a bit, but supposed cert course.
I've never done any race after running 7+ hours during the week before it,
so I wasn't fresh. Still it went ok as a kind of speed training. They had
the 1st/3rd mile marker in the same spot, which made the 2nd and 3rd miles
short. Adjusting based on a 6:15 pace the last .107, I did about: 7:08 (hr
165) 6:57 (hr 177) 6:44 (hr 181) 0:40 (hr 184)

This was faster than 2 weeks ago where I was 21:48, and I was kind of
tapered for that one since it came during a rest week. My HR was also 3 bpm
lower this time. It was cooler, but very windy. I tried to slowly pick up
the pace throughout. I caught a young kid of 11-12 at about 2.5 miles, and
it must have looked funny as we ran about 1/4 mile together - me a rather
bulky wrestler type, him a scrawny short kid. He finished 2 places behind
me. I passed some guy who was a little older than me in the last 200. I was
running alone and passing people after 1/2 mile. Not fun into the wind. Met
a cute girl who's a HS running coach after 😉

The plan is 3 more weeks now of hopefully 8.5+ hrs/week, then take 2 weeks
fairly light, then do 5 weeks of about 7-7.5 hrs/week with more intensity
leading into a taper for the escarpment trail. Do long hilly runs every 2
weeks with a race on most other weekends. My feet may force me to back off,
though I hope not.

Goals:

Lose weight. Down a bit but lots more to go
Add more biking.
Sub 21 5k
Sub 4 hour escarp trail, July
Sub 72 mins 10 miler Fall

races done:
4/22 5k 21:48
5/6 5k 21:29
upcoming races:
5/20 Rock. lake 10k
6/3 Yorktown 5k
6/17 Greylock 13.5 mile trail race
6/30 montville 5k
7/29 escarpment trail
9/9 south nyack 10 miler

-Tony

'07 Summary
wk run bike
1 3:02 1:51
2 5:48 1:47
3 6:05 0:42
4 6:43 0:27
5 2:08 0:27
6 7:15
7 7:49 0:25
8 8:05
9 3:02 0:59
10 4:03 0:51
11 8:32
12 4:48 1:50
13 8:13 1:18
14 8:16 0:26
15 8:31 0:27
16 4:16 1:53
17 5:58 3:38
18 8:39 1:37

On Sun, 06 May 2007 03:32:40 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: get mileage up around 80, then start training for fall
marathon. upcoming races: 5-miler May 12; various silly short races
after that; marathon Oct 7.

M: 8.5mi (8:27)
T: AM 7.35mi (8:23), PM 4.65mi (8:22)
W: 9mi (8:59), tired
R: AM 8mi (8:22), PM 4mi (8:11)
F: 8mi (8:55)
Sa: 9.25mi (8:12)
Su: 20mi (8:55) - first long run since early Feb, and it shows, ugh

total: 78.8 miles

5 more weeks and I'm outta school, yay!

good week all

Karen

live! vicariously!

"Tony S." <[email hidden]> wrote in message
news:s%b%h.1794$s7.1498@trndny05...
| Greetings rec.runners! Please tell us about your training week and goals.

Total: 47. 7 mi run, 10 mi walk and 7.1 mi bike
3rd 20+ miler in a month and recovery was a lot faster than the first.
goals: get some taper runs for the marathon during vacation.

mon: 7.8 mi run
tue: 2 mi walk
wed: 10.6 mi run and 2 mi walk
thu: 7.1 mi bike and 2 mi walk
fri: 3 mi walk
sat: 20.2 mi run at 65% HR
sun: 9 mi run at 66% HR and 1 mi walk

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

| on Monday, will do 2:05 long run, perhaps my max. training distance
| for the half marathon coming up on the 27th

Is that your target time for the HM? good luck in the race.

"Parker Race" <[email hidden]> wrote in message
news:[email hidden]...
| M: 0
| T: 18 bike
| W: 3.5 elliptical 15 bike
| T : 0
| F : 5 - first run in 2 weeks
| S: 10 trails
| S: 13 trails
|
| total: 28 run 33 bike 3.5 elliptical
Must feel great to run again.

| goals: 1. Get the body fat down
Have you gained weight during the injury?

| 4. See an allergist/ immunologist. Done, no known allergies,
| though my primary care doc said tests are far from conclusive.
do you have respiratory problmes?

| 3. Get the back healthy - feels pretty good
| Had a physical on Friday, all appears well. After blood
| results come back we'll talk about whether I can
| get additional testing paid for (spiral CT) based on my
| athletic pursuits and the history of heart disease in my family.

Best wishes to you for good overall health.

"Tony S." <[email hidden]> wrote in message
news:vTn%h.3566$rm.406@trndny03...
| This was faster than 2 weeks ago where I was 21:48, and I was kind of
| tapered for that one since it came during a rest week. My HR was also 3
bpm
| lower this time.
So, you need high mileage weeks to race faster or get that sub 21 5K. 8-)

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:s%b%h.1794$s7.1498@trndny05...
| Greetings rec.runners! Please tell us about your training week and
goals.

Total: 47. 7 mi run, 10 mi walk and 7.1 mi bike
3rd 20+ miler in a month and recovery was a lot faster than the first.
goals: get some taper runs for the marathon during vacation.

mon: 7.8 mi run
tue: 2 mi walk
wed: 10.6 mi run and 2 mi walk
thu: 7.1 mi bike and 2 mi walk
fri: 3 mi walk
sat: 20.2 mi run at 65% HR
sun: 9 mi run at 66% HR and 1 mi walk

You probably said before, but when's the marathon?

While I can run at 65%, it's difficult. For me "easy" pace is about 72-75%,
something like 9:30-9:45 mpm on flats; whereas what I call "very easy" for
recovery runs is about 68-70%, 10:30-11+ mpm. But I have to concentrate to
keep the effort that easy. Even when my legs are tired, they don't like
going that slow. Have you tested your Max lately?

-Tony

"joe positive" <[email hidden]> wrote in message
news:[email hidden]...
| goals: get mileage up around 80,
| total: 78.8 miles
You are already around 80! 8-)

On Sun, 06 May 2007 03:32:40 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

30 5
1 7
2 6 Intervals, Ugh!!
3 0
4 6
5 5
6 7

total 36
YTD total 552

Good week. Gumtree 10K on 5/12. want to do good, without any
paddles. Predicted to be hot and humid.

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

Quoted message said:

....

Quoted message said:

Races/events:
Prospect Mt Road race mid May if the foot is better. There's only one hill
in this course, the whole course is uphill so no downhill pounding.

I forgot the exact description of your foot problem. My forefeet are beat
up, and one toe (2nd right toe) has been hurting more, though it doesn't
hurt after the area is warmed up with some easy jogging. Not comparing
injuries here, just to say that the pain is initially worse in mine running
uphill, and I think that's what led to it - rough trail runs tend to put a
great pressure on that area going uphill. I haven't noticed it bothering me
going downhill.

Quoted message said:

Others tenative:
Olana Star Loop 10k
Woodstock 15k
Escarpment ???

Still didn't do the recon? It's a fun race. You can easily make the 6 hour
honor limit even if not best prepared.

-Tony

Tony S. said:

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

YAY!! I'm back running again. After nearly a month (2.5 weeks) off, I
started up again. It feels really good. 🙂

all mileage easy pace, about 10 min. miles.

Wed: 2 miles
Thurs: 2 miles
Sat: 2 miles
Sun: 4 miles

Strange week, weather-wise. Wed morning it was cold and poured. Today,
it's really hot. I'd much, much rather run in the cold and rain than
the heat.

"Tony S." <[email hidden]> wrote in message
news:uJo%h.2685$XZ2.1209@trndny01...
| You probably said before, but when's the marathon?
Vermont on May 27.

| While I can run at 65%, it's difficult. For me "easy" pace is about
72-75%,
| something like 9:30-9:45 mpm on flats; whereas what I call "very easy" for
| recovery runs is about 68-70%, 10:30-11+ mpm. But I have to concentrate to
| keep the effort that easy. Even when my legs are tired, they don't like
| going that slow. Have you tested your Max lately?
|
| -Tony

I guess I have been running easy 20+ milers, between 10:30 and 11 mpm.
(Might be way too easy considering I can run 5+ miles around 7:1x pace,
I am a little bit conservative due to relative inexperience)
The first 20 miler 3 or 4 weeks back was at 70%,
second was at 72% on a hotter day, the third at 65%
I have been running at lower HR on purpose, but the pace remained the same.
I haven't run the next day medium runs after 20+ until today (9 miles),
happened to be on a hilly route I haven't done in months.
I ran that at the same pace I used to but at lower bpms (by 15).
It has been very helpful running at lower bpms while increasing the mileage.

I did the quick and dirty treadmill test 3 or 4 months back and was at
about the same as last year 196 bpm with resting HR of 62.

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Parker Race" <[email hidden]> wrote in message

Quoted message said:

| total: 28 run 33 bike 3.5 elliptical
Must feel great to run again.

Running yes, keeping up with my wife not so great.

Quoted message said:

| goals: 1. Get the body fat down
Have you gained weight during the injury?

No, due to a lot of biking but I haven't lost any. I'm not too bad just not
in race shape.

Quoted message said:

| 4. See an allergist/ immunologist. Done, no known allergies,
| though my primary care doc said tests are far from conclusive.
do you have respiratory problmes?

I have had asthma off and on but I don't think it's the issue right now.
Sometimes I feel like I just can't breath but I think it's more sinuses than
asthma. Maybe I'm just old and slow! Non allergic rhinitis?.

Quoted message said:

| 3. Get the back healthy - feels pretty good
| Had a physical on Friday, all appears well. After blood
| results come back we'll talk about whether I can
| get additional testing paid for (spiral CT) based on my
| athletic pursuits and the history of heart disease in my family.

Best wishes to you for good overall health.

Thanks.
I do sound like a basket case don't I?
I'm generally in good health, I'm just being cautious. Since my father and
grandfather weren't athletic I don't really have anything to go on. Would
thay have lived longer if they had been? I'd rather avoid a surprise that I
may or may not survive if possible.

"Tony S." <[email hidden]> wrote in message
news:hSo%h.5536$XG1.3294@trndny07...

Quoted message said:

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

Quoted message said:

...

Quoted message said:

Races/events:
Prospect Mt Road race mid May if the foot is better. There's only one
hill
in this course, the whole course is uphill so no downhill pounding.

I forgot the exact description of your foot problem. My forefeet are beat
up, and one toe (2nd right toe) has been hurting more, though it doesn't
hurt after the area is warmed up with some easy jogging. Not comparing
injuries here, just to say that the pain is initially worse in mine
running uphill, and I think that's what led to it - rough trail runs tend
to put a great pressure on that area going uphill. I haven't noticed it
bothering me going downhill.

I can see how that would be an issue with toeing off.
My second toe on the right foot is a hammer toe. This has resulted in
inflammation of the joint between it and the big toe.
I could have kept running but wanted to see if it would go away if I stopped
running for a couple of weeks, the verdict is not completely. Unfortunately
the pain is directly under where I clip in on a bike so I think that
aggravates it also. I have a week or so until new orthotics with a built in
metatarsal bar. If it worsens again I'll consider a cortisone shot and
staying off the foot completely.
That would mean swimming or aqua jogging. Not exciting prospects.

Quoted message said:

Quoted message said:

Others tenative:
Olana Star Loop 10k
Woodstock 15k
Escarpment ???

Still didn't do the recon? It's a fun race. You can easily make the 6 hour
honor limit even if not best prepared.

Not yet, hopefully in a couple of weeks. I did send in my SASE envelope
though.

Quoted message said:

-Tony

"Tony S." <[email hidden]> wrote in message
news:vTn%h.3566$rm.406@trndny03...

Quoted message said:

4/30 run 0:57 very easy 180' cinder
5/1 run 1:05 easy 150' cinder, a few strides
bike 0:25 easy/mod
run 0:44 easy 180' cinder
5/2 run 1:33 easy/mod 1520' roads/trails, clausland mtn
5/3 run 1:03 easy 220' cinder
bike 0:35 moderate
run 0:47 very easy 180' cinder, a few strides
5/4 run 1:17 easy 200' cinder
bike 0:37 easy
5/5 off
5/6 run 0:52 very easy 250' warmup / cooldown
run 0:21:29 hard 92% (hr 175) 5k race

8:39 running 1:37 biking

It was an ok week in that I met my volume goal. OTOH, my forefeet are both
still really sore, and the 2nd right toe has hurt sharply on and off the
last few days when starting to run, or even starting to walk until it's
warmed up (thawed out). Don't know if my feet will force me to back off or
not. I'll ice/heat/massage as I can.

I adjusted my runs so I could take Saturday off to rest up my feet for the
5k Sunday. As it was I overdid it a bit on the Friday run and had really
tired legs that lasted through Saturday and never went away during the
warmup or the race today. As I warmed up for the race, my toe hurt pretty
sharply for about 15 mins, so I did an extended warmup of 40 mins.

The race was flat asphalt, mile markers off a bit, but supposed cert
course. I've never done any race after running 7+ hours during the week
before it, so I wasn't fresh. Still it went ok as a kind of speed
training. They had the 1st/3rd mile marker in the same spot, which made
the 2nd and 3rd miles short. Adjusting based on a 6:15 pace the last .107,
I did about: 7:08 (hr 165) 6:57 (hr 177) 6:44 (hr 181) 0:40 (hr 184)

Good run. A year ago I was sub 21 but I'm nowher near that right now.
You'll get your sub 21.

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:vTn%h.3566$rm.406@trndny03...
| This was faster than 2 weeks ago where I was 21:48, and I was kind of
| tapered for that one since it came during a rest week. My HR was also 3
bpm
| lower this time.
So, you need high mileage weeks to race faster or get that sub 21 5K. 8-)

That's actually something I've thought about. Prior to the 2 5ks this year,
my last was May 22nd 2005, when I was about the same weight +/- 2 pounds,
though running less than 1/2 the volume as now (6:10/wk [1:15 bike] for 18
weeks now vs. 2:33/wk [ 2:09 bike] for 20 weeks then). My time then was
21:37, and the week leading up to it had only 2 runs of 0:45 and 0:56, but
that was how I ran then, about 3 runs per week. I think I ran today's 21:29
harder than the 21:48 2 weeks ago, though my HR indicates I could have gone
harder if my legs were fresh.

So have I gotten anything out of higher volume? A little, but since I
haven't done speedwork in either case I think that range is just (more or
less) my raw speed limit at this weight. But A few seconds today was surely
due to some limited training effect of doing the race 2 weeks ago. To be
fair the race 2 weeks ago was on admittedly overtrained legs, which is why I
went fairly easy for another week after that. I'm pretty sure I ran that
race 2 years ago harder than either of these too. So, maybe no notable
improvement over 2005 is a sign that I'm overtrained. Oh boy, I hope I'm not
one of those who doesn't respond to training -- I seem to remember there's a
percentage who don't! In that case it would be an existential butting one's
head against a wall.

-Tony