Training Week Ending November 14, 2004

2,230 miles for 2004 so far.
got frame for winter month up now around my lifting weight area..so
cool.....
goal to do 2,500 miles in a year to be a alexander the great soldiers
who march 10,000 miles in 4 years......
haven't done any research so just doing what I heard a while back on
t.v. local....

Next race: Quad dipsea, 11/27 28 miles, 2,600 steps, 9,276' of climb,
9,276' of descent.

Week Ending 11/13/04
Sun: 5 mile hike up a 1000’ climb.
Mon: 8 very easy. 600’ climb. Jog and walk ‘cause of weird pain in back of
lt. Knee.
Tue: 11 very easy. 2000’ climb. Jog and walk ‘cause of same, better today.
Wed: 8 easy/moderate. Knee fine today. 600’ of climb.
Thu 11 speed. 15 min w/u, 600’ climb in 11:13. 3 x 2:00 hard, full
recovery, 6:07. Hard downhill 3:05. A good workout for me.
Fri: 8 easy. In 1:13. 600’ climb.
Sat: 24 6,000’ climb (4 x 1500’). About 4:14 running time. Last climb
was as strong as first. 145hr avg.

Total: 75 miles, ~12,000’ of climb

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

Quoted message said:

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

Goals: HAT 50k March 19. Bull Run 50 mile April 9th. Vermont 100 July
17th.

No daily numbers I'm in 40-45 mile junk limbo with an occasional short
race and having fun. I start to crank up next week. The the only thing I
lake better than these recovery stretches is a taper. Time to goose the
big lady into an aria!

-DF

Leafing through rec.running, I read Doug Freese's message of 13 Nov 2004:

Quoted message said:

Goals: HAT 50k March 19. Bull Run 50 mile April 9th. Vermont 100 July
17th.

How many times have you done this one?

Quoted message said:

Time to goose the big lady into an aria!

Who writes your stuff?

Phil M.

Goals: 6 mile x-country in 2 weeks. Ultra in March

Mon: 8 miles
Tue: 8 miles
Wed: 8 miles
Thurs: 8 miles
Fri: 8 miles
Sat: rest
Sun: rest

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.

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

Quoted message said:

Leafing through rec.running, I read Doug Freese's message of 13 Nov
2004:

Quoted message said:

Goals: HAT 50k March 19. Bull Run 50 mile April 9th. Vermont 100 July
17th.

How many times have you done this one?

Phil, there are three races on that line so I'm not sure what means
"this one." Anyway, HAT 6-8(I don't keep a log anymore), BR 4 or 5,
VT100 5(those I remember), VT50, which I left off, 9-10.....plus lots of
strange distances like Laurel Highlands 70 last year.

Quoted message said:

Quoted message said:

Time to goose the big lady into an aria!

Who writes your stuff?

Too much weed in my early years - warped the synapses. 😉

-DougF

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

Quoted message said:

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

Can't remember distances (well, could if I tried but I can't be bothered)
but I ran every day. Aren't I good?

Only thing of significance this week was that the girl took to see the
Killers got soooooooo drunk - frankly I've never seen anyone that drunk
remain conscious - that she threw up over me about three times before they'd
even finished the first song in their set (Mr Brightside for those
interested). Consequently, I spent the rest of the evening ensuring she
didn't choke on her own vomit and trying to wrest myself from her vice-like
grip. Actually I really like her. She's fun. But she still stinks and
so do I. Of her puke.

Colm said:

Goals: 6 mile x-country in 2 weeks. Ultra in March

Mon: 8 miles
Tue: 8 miles
Wed: 8 miles
Thurs: 8 miles
Fri: 8 miles
Sat: rest
Sun: rest

Total: 40 miles

Why 8 every day?

tkb

Severe shin pain today, can hardly walk now.

Will ring the doc tomorrow - Looks like I wont be running for a few months.

Monday:
DNR

Tuesday:
am) 3.85 miles - very easy

Wednesday:
pm) 1.15 miles - very easy

Thursday:
DNR

Friday:
DNR

Saturday:
pm) 8.25 miles - easy

Sunday:
pm) 1.6 miles - easy

Total run: 14.85 miles

--
Brian Wakem

"TenKBabe" <[email hidden]> wrote in message
news:[email hidden]...
: Why 8 every day?

Nothing scientific. I just run the same route every lunchbreak.

--
Colm

Goal : get back up to steam and have a blast (errrrrrr) doing
cross-countries til year end. Approach 1:25 at local HM in March and
3:0x again at marathon in nearby Albi in April.

First week running after 4 weeks complete rest (6 weeks if you don't
count two x 40' jogs, 5 weeks ago)

Mon 0:52 9k 6mi 145bpm 22°C OK, nothing more.
Tue REST
Wed 1:07 12k 7mi 152bpm 15°C Fine but bored after 50'
Thu
Fri REST
Sat
Sun 1:03 12k 7mi 158bpm 13°C Good, so upped pace in last 2k500.
Revealed a tight left hamstring.
____________________
Tot 3:00 32k 20mi

Monday off
Tuesday 7 including a moderate track workout, 30 minutes on an
elliptical machine
Wed 20 minutes on an elliptical machine
Thursday 7.5 20 X 1 at 15k pace with 1 minute rest, warm up, cool down
Friday off
Saturday 5.5 easy
Sunday 11 including 15k race @ 1:08:42, the legs finally said ENOUGH
already after 10k,
I'll have to wait for that course PR until next year.

Total: 31

No races until Thanksgiving!!! I'm ready to take it easy for a while.

Goal races:
Troy Turkey Trot November 25 42 or better
Hang Over Half January 1st - 1:32 or less

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

Quoted message said:

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

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

Goal: Be a tourist, recover from NYCM

Mon: DNR
Tue: DNR
Wed: DNR
Thu: DNR
Fri: 4 easy
Sat: DNR
Sun: DNR

Walked a lot though.

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

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

"Brian Wakem" <[email hidden]> wrote

Quoted message said:

Will ring the doc tomorrow - Looks like I wont be running for a few

months.

That's gotta be *so* frustrating.

But, I'm sure you'll take a lesson or two out of it. My guess is that you
like running quick every day, and that in combination with having to shift
to hard-surface running did it. Am I correct in remembering that you like
to run at a brisk pace most days?

However, you'll get it all back and more when you return to the front.

-- Dan

goals: (i) working towards 35 mpw.
(ii) run consistent 30+ mpw
(iii) possible half M

mon: 5.3 mi (easy but under windy conditions)
tue: 6.0 mi (hilly loop)
wed: 5.2 mi (track 4 x 1600: 7:21, 7:15, 7:15, 7:07 )
thu: 5.3 mi (easy but windy conditions again)
fri: 0.0 mi (rest day)
sat: 12.1 mi (long run)
sun: 0.0 mi (rest day)

total: 33.9 miles

I hope I did 1600m at track. I just picked one of the numerous lines
and noted the time after running 4 laps. I ran on the innermost lane.
-Vimal

Dan Stumpus said:

"Brian Wakem" <[email hidden]> wrote

Quoted message said:

Will ring the doc tomorrow - Looks like I wont be running for a few

months.

That's gotta be *so* frustrating.

Yes, very.

Quoted message said:

But, I'm sure you'll take a lesson or two out of it. My guess is that you
like running quick every day, and that in combination with having to
shift
to hard-surface running did it. Am I correct in remembering that you like
to run at a brisk pace most days?

Not really. Most of my running is around 6:30-7:00/mile. I was doing 2 or
3 sessions a week and one of my normal runs might be something faster like
6:00-6:15/mile.

I am going to by a mountain bike next week so I can maintain some level of
fitness and weight control (5lb heavier already).

--
Brian Wakem

"Vimal" <[email hidden]> wrote

Quoted message said:

wed: 5.2 mi (track 4 x 1600: 7:21, 7:15, 7:15, 7:07 )

Quoted message said:

I hope I did 1600m at track. I just picked one of the numerous lines
and noted the time after running 4 laps. I ran on the innermost lane.

It doesn't make much difference. Just run the same workout periodically,
and if you get faster, you're training is going well...

That workout may be a bit much for someone doing just 33 mpw. At your
mileage base it isn't so much a speed workout as a LT type workout--it's
neither fish nor fowl. A true LT workout of 20-40 minutes at a brisk pace
might be better if this is the first speedwork you're doing.

I did well with a 3 x 1 mile workout (at my best 5k pace) when I was running
big miles (90+). It's the quality of the speed that's more important than
the quantity, imo.

-- Dan

mon: 0:30 walk/run (rest after 21 miler)
tues: off
wed: 0:53 ran, hr 152, weights
thur: 0:58 mtn biked, hr 135
fri: 0:41 ran, hr 144 (cold rain)
sat: 1:03 ran hiking trail, hr 151 fartlek
sun: 0:42 ran, hr 134 easy

less than 2 weeks to marathon. One more med/long run, and several quality
runs left, then rest up the last few days.

-Tony

SwStudio wrote in message <[email hidden]>...

Quoted message said:

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

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

Nice and simple training schedule.

Colm wrote in message ...

Quoted message said:

Goals: 6 mile x-country in 2 weeks. Ultra in March

Mon: 8 miles
Tue: 8 miles
Wed: 8 miles
Thurs: 8 miles
Fri: 8 miles
Sat: rest
Sun: rest

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.