Training Week Ending November 18, 2007

On Sun, 18 Nov 2007 02:35:02 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: keep on dodging those bullets. upcoming races: 10K Nov 22;
maybe a 5K Dec 8; marathon Dec 16.

M: 6.5mi (9:29), really sore after Sunday bridge run
T: AM 4.39mi (8:59), rt achilles tightened quite a bit, no speedwork;
PM 4mi (9:08), achilles pretty sore
W: AM 6.57mi (8:56), still sore; PM 4.36mi (9:17), some 1-min walk
breaks, still sore every step
R: AM walked 5.11 miles; PM biked 8 miles. NO RUNNING!
F: 6.2mi (9:44), walked about 1/3 the first mile and progressively
less each mile, ran last 1.2 w/o walking. Achilles 94% better.
Sa: 8mi (8:15), much better
Su: 22mi (7:35) w/club friends, so far so good

total: 62.2 miles running, 5.11 miles walking, 8 miles bike

Big deal this week was the achilles/soleus, which bit me during the
warmup for Tuesday's speedwork. Taking it easy didn't cure it, and
taking it even easier didn't either. I finally decided I could afford
to take a couple days off running, and luckily it healed after only
one day off. The pace of today's 22 was probably due to a combination
of good company, good weather, and a relatively light week, but my leg
gave nary a peep, so I'm happy.

good week all

Karen

live! vicariously!

Tony S. said:

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

12 Nov - Weights: Upper body 6-10
13 Nov - Run: Fartlek 3.2km@16min, Weights: Legs 10-15, Core 25-100.
14 Nov - Weights: Shoulders 6-10
15 Nov - Run: Hills 3.2km@23min, 200m
16 Nov - Weights: Upper body 10-25, Run: Treadmill, 2km@15min
17 Nov - XC Skiing, 16km@90min
18 Nov - Run: Hills 10km@78min, 450m

A good week, but I din't feel like running much. Tuesday's leg weight
training pretty much clinched it until Sunday. At least I could still
run after the first skiing of the year.

Details
-------
12 Nov
- Weights: Upper body, 6-10 reps, maximal.
- Everything great, but I could not do shoulders after maximal chest effort.

13 Nov
- Run: Warmup + 3.2km@15:39 Fartlek
- Weights: Legs 10-15RM maximal. Core work 25-100.

14 Nov
- Legs really sore, lower back somewhat.
- Weights: Shoulders, 6-10 reps, maximal. Rep targets exceeded.

15 Nov
- Run: Hills, 3.2km@23min, 200m, Easy, snow
- A bit stiff still from the weight training, especially my buttocks
and hamstrings.

16 Nov
- Weights: Upper body 10-25 RM, easy
- Run: Treadmill, barefoot, 15 min ~ 2km easy
- My left ankle felt tired.

17 Nov
- XC Skiing, skating, ~ 16km@90 min
- Not totally sure about the distance. My skating technique was a
horrible, but I was pushing it hard. A bit too windy at places.

18 Nov
- Run: Hills, 10km@1:18, 450-500m, 75%, snow.
- Some hip/thigh pains from XC skiing, mostly hip flexors
apparently. I had forgotten that the muscles under question
existed. The was light snowfall, temperature around freezing. The
snow was 5-20cm deep, with occassional icy patches. Running felt
easy enough - the flexor soreness was not really a problem. Must do
more leg raises when weight training, though.

Goals:

Next couple of weeks are the last maximal weight weeks on the schedule
for weight training. Definitely replacing at least one run on the
weekend with skiing. Maybe one fast run and an easy one during the
week. Weight loss seems to be occuring slowly, must preserve.

On Sun, 18 Nov 2007 02:35:02 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

Hi All,

Week 23 of JD program, all base miles again. Base runs with strides
afer start week 21.

S: 8.2 at 8:52 mpm
M: 8.2 at 8:52 mpm
T: DNR
W: 8.0 at 8:56 mpm
T: DNR
F: 5.5 at 8:38 mpm
S: 12.2 at 9:02 mpm

Totals: 42.2m at 8:52 mpm, 4805 cals, 4487' up, 4465' down, ave hr 149

Goals: stay healthy, work on effieciency and form. Keep up the miles
with the holiday week. Eat lots, drink my share and get sleep. Oh, and
run!

Enjoy the turkey!
Ken

In article <qxN%i.104$r81.50@trndny05>,

Tony S. said:

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

21 miles

I tried to keep it slow this week, after the 10K last Sunday, and pretty
much succeeded. I actually ran faster today than I had intended, but it
was at a comfortable pace.

Mon: DNR
Tue: 5 miles 1:07:25 (13:29)
Wed: 3 miles 39.12 (13:04)
Thu: DNR
Fri: 5 miles 1:07:34 (13:30)
Sat: DNR
Sun: 8 miles 1:48:17 (13:32)

I'll be on vacation next week (Walt Disney World), so my training plan
is going to have to be modified. I'll have to postpone Tuesday's run
until Wednesday, which means that I'll run Wed through Fri without a
break, but will still have a day off on Saturday before Sunday's nine
mile run.

The following week will be a taper, with a ten mile race on December 2nd
(day after my 65th birthday). After that race, I'll take it easy for a
week or two, and then start training for the Lost Dutchman half marathon
on Feb 17th. I would like to do that HM in under 2:50; under 2:45 would
be fabulous. Although not as hilly as the Nike Women's HM was, there
are hills on the course, but my time should be better than at Nike,
because I shouldn't have to walk any of it, unlike at Nike.

--
13.1 Because I can

Wow, nice bullet dodge on the Achilles. I had the same good luck with my
patellar tendonitis this week.

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

Quoted message said:

Wow, nice bullet dodge on the Achilles. I had the same good luck with
my patellar tendonitis this week.

Tick, tick, tick........ 😉

-DF

Tony S. said:

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

Ugh. This week went from unintended mileage jump to a step back when I
missed a long run today. Running late last night meant not running
early, busy during the day then didn't feel up to it this evening.

Plan is 50 miles the next couple of weeks. A nice round number I've not
hit before.

Mon: DNR. weights
Tue: 8k
Wed: 10k
Thu: 16k, weights
Fri: 11k
Sat: 13.7k
Sun: DNR 🙁

Total: 58.7km (36.4 miles)

- Nicholas.

Dodged a bullet with my patellar tendonitis -- I could hardly walk Friday
night, but now appear to be back to 98%.

Mon: 6 hike, 1200' climb. Can almost jog without patellar pain, maybe
tomorrow.
Tue: 11.5 2300' climb, vy easy. Just a hint of pain, but low energy despite
the layoff.
Wed: 8 easy on San Vicente grassway.
Thu: 12.5, 11 at tempo effort, about 2000' climb, on Palos Verdes trails.
Fri: 5 easy on the mean streets of LA before sunrise.
Sat: 9 as 3 mile warmup, 5k race (hilly) in 20:23, 3 mile cooldown
Sun: 18.6, 2500' climb, easy, ~9:15 pace. Nice to feel good after a
race-day.

70.6 miles, ~8000' of climb.

The 5k race was a test -- if after all my mathematical machinations to
adjust for elevation, rate of climb, windage and tidal forces, I did "good",
I would go ahead with my marathon plans. Since I did not, I will
regretfully pass on the Calif Int'l Marathon and wait until I run an
18-something 5k. I lost focus (i.e. chickened out) and slowed after 2 miles
for a couple of minutes, then let a goofy-footed 20-something kick me down
at the end. Not a stellar performance. Only bright spot was that only one
40+ finished ahead of me (I'm 56).

"Doug Freese" <[email hidden]> wrote

Quoted message said:

Quoted message said:

Wow, nice bullet dodge on the Achilles. I had the same good luck with my
patellar tendonitis this week.

Tick, tick, tick........ 😉

:-)

D Stumpus said:

I will regretfully pass on the Calif Int'l Marathon and wait until I run an
18-something 5k.

Hey, wanna try for next year? I'm thinking very seriouly about
running that one - maybe we can meet up for a beer or something.

Sorry the race (and its indications) did not go as well as you'd
hoped, but I'm glad your knee trouble subsided so quickly.

Karen

live! vicariously!

In article <[email hidden]>,

D Stumpus said:

Since I did not, I will regretfully pass on the Calif Int'l Marathon
and wait until I run an 18-something 5k.

A friend of mine cancelled running in the CIM too; she wrote the race
director to let him know, so he could reassign her spot to another
runner. Although she told him she understood there would be no refund,
he offered to roll over her registration to 2008.

The reason she chose not to run in it is that she won a drawing and will
be sitting on the bench with the team at the Stanford women's basketball
game that afternoon.

11/12 off, sick
11/13 run 1:14 very easy 220' cinder
11/14 run 1:17 easy 1100' 1/2 hiking trails
11/15 run 0:43 very easy 160' cinder
11/16 run 0:49 easy 180' cinder
11/17 run 1:08 very easy 200' cinder
11/18 run 2:14 easy 69% 1800' mostly hiking trails

7:25 running, 3660' climb

Not so great weather and didn't feel good all week, but still happy to get
out there. Probably 5 hrs this coming week with holiday/relatives. Those
colors are finally here, and the leaves are gettting deeper. Pretty but
tretcherous footing over rocks, still there's no place I'd rather be 😉

Goals:
Build base with specificity: hiking trails and hills.
Maintain weight, then lose.
5ks in Spring, then escarpment in July.
Orienteering next Spring, including the billygoat run April 13th. The
billygoat is super fringe, a rare mass-start orienteering event in which you
can skip any one checkpoint along the way. Leads to some fierce racing more
than the usual time trial like orienteering race. I last did the billygoat
back in 2002, coming in 40th place out of 95 finishers, with 12 DNFs. I was
proud of that considering how little map/woods running I did leading up to
that. The course (crow flies) was just 11.3km that year, but with 560 meters
climb, through northeastern USA woodland. Winning time was 1:25, and I ran
2:13 that year. The goal this year is top 1/3. If you're bored with normal
running try trails, still bored, try orienteering 😉
http://www.billygoat.org/

Tony S. said:

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

Runs: 5
Miles: 45.8
Long: 16.5
Time: 7:16

5k race on Thursday.

30 miles, as

Mo ---

Tu 4 bad hamstring - which had apparently out of the blue
decided to tighen up so much over a couple days that
activities like walking, sitting, standing, and sleeping
brought sharp bursts of pain - finally succumed to a
combination of stretching, hot baths, massage & librium;
yay, I can try to run again

We 4, 4 can I banish this embarassing postrun soreness with twice
daily short runs?

Th --- apparently not

Fr 4

Sa 8 hey, legs are starting to feel more like I'd expect after
a two month near-layoff - crappy, but like they do dimly
recall having done this before and aren't gonna throw a
tantrum about being asked to jog a lousy thiry-five minutes

Su 6 uh oh: toward the end, got this acid reflux thing, like the
last few times I tried to restart my running with the sinus
infection (thanks, killer mold) that would not go away.
Thought I might puke for a while there, but no. Was
running quite easy and relaxed. Maybe I'll try doing a
sinus rinse every day, not just when I definitely have an
infection. Maybe consider another round of antibiotics
which might have a chance of delivering a knockout blow
now that the mold has been gone for a couple weeks.

upcoming
--------
Move away from skinny-fat and toward skinny-skinny.

Try to run more, poco a poco, to the extent it's compatible with my
health, which seemed to fall off a cliff the week I turned forty back
in September.

Harder to dodge bullets in this part of the world...

I hurt my knee in a bike crash almost 3 weeks ago.
Subsequently biking (haha) was OK, but running painful,
so I cut out almost all the running. Was at the track on Tuesday
and ran lightly, but Wednesday and Thursday knee
(right of knee cap on left knee) was more painful. Now it has
eased back off, but still hurts when I press it...

Mon: off
Tues: 20' bike. 4km running.
Wed: 20' bike. 45' Ex bike
Thu: 20' bike. 1 hr Ex bike
Fri: 1:50 bike.
Sat: 1hr Ex bike 33km
Sun: 1hr Ex bike 36km

Total: 4km run, 6:30 bike.

Anthony. Jerusalem, Israel.

Tony S. a écrit :

Quoted message said:

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

----------------------------------------------------------------------
day km mi time time/km time/mi type feel %HRavg
Mon 16 9.9 01h22' 5'09" 8:18 E :-| 77
Tue 11 6.8 00h54' 4'58" 8:00 E :-) 77
Wed 11 6.8 00h55' 5'03" 8:07 E :-) 78
----------------------------------------------------------------------
week 46 : 38 km 24 mi 03h12'
----------------------------------------------------------------------
last 8 weeks' average : 42 km 25 mi 03h31'
----------------------------------------------------------------------
year : 891 km 554 mi 81h16'
----------------------------------------------------------------------
DNR on sat-sun
m

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

Quoted message said:

Tu 4 bad hamstring - which had apparently out of the blue
decided to tighen up so much over a couple days that
activities like walking, sitting, standing, and sleeping
brought sharp bursts of pain - finally succumed to a
combination of stretching, hot baths, massage & librium;
yay, I can try to run again

All these injuies(Dan Karen, you) - is this a byproduct of global
warming? If you hamstring is testy and you contimue to run keep it
warm - tights, sweatpants, etc. Don't get ballsy and try to run in
shorts.

-Doug

Tony S. said:

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

MON/
TUE/
WED ~1 hr

THU DNR

FRI ~1 hr

SAT 2x ~1 hr

SUN ~3 hr on bike

More or less the same as the previous week, albeit on a variety of
routes and conditions: slightly hilly or not so hilly, icy (in studded
shoes) or not so icy, quite wet or not so wet, pitch dark or dark and
cloudy.

The promised <20 x 70s/20s session didn't materialize, but I did try
to max out the (very un-Alpine) uphills on SUN.

The week included two \o/:s (WED and FRI) and one very slight twinge
near the ankle bone (which warranted an extra session of Achilles
stretches).

I'd like to keep this sort of thing going until Christmas at least,
but I probably should have one easy (read: 50% of max quantity) week;
I hope the weather forces me to it, so that I can say I practise what
I preach.

Anders

joe positive said:

Su: 22mi (7:35) w/club friends, so far so good

I have difficulty hiding my envy, but here's hoping that another
relatively light week - without a long run, I dare hope - should (1)
produce a jolly good 10K race experience and (2) make sure that the
emphasis in the above remains on "so good" also in hindsight.

Anders