Training Week Ending November 6, 2005

Goal : sub-3 marathon at La Rochelle on 27th Nov.

Fifth week of 8-week training schedule. Weather finally decided it was time
to get back to normal for the season and dropped from 21°C/70°F on Thursday
to 12°C/54°F & 90% humidity for the race on Sunday morning.

The test half-marathon, run at marathon pace except for the last 3km,
was vaguely worrying but not because of the pace, which looks just fine.

The problem is that my left hamstring and achilles tendon was very tight
pretty much the whole way and a stiff neck (which causes pain down the back
of my left arm too) hasn't gone away on it's own as I'd hoped.

So it's off to the osteopath for me - hopefully 3 weeks is enough to set
things straight.

Time km mi avHR%
Mon 0:59 13 8 81 Out-n-back on roads at home 80-85%HR 4'30/k (7'15/mi)

Tue 1:31 19 12 77 Same again plus a few extra kms. 75-80% 4'50/k (7'45/mi)

Wed 1:07 14 9 79 23' up to club track, hypoglycemia after 18' mins so
stopped for 5' mins and ate two almond candy bars.
OK very quickly.
8 x 800/400 at 2'59/2'20. Strong wind. 5' down.

Thu 0:00 Planned rest

Fri 0:57 11 7 77 30' up, 17' down. 6 x 300/100 1'03-1'02/0'40

Sat 0:42 8 5 72 Short out and back near home incl 500m at 86% = 4'15/km

Sun 2:00 26 15 85 25' up, half-marathon at 87-88% = 4'07-4'18/km
then last 3km at 90-91% = 4'00/km, 5' down.
_________________
7:15 91km 57mi

week= 109 miles
year = 4187 miles
day 311.
Got 4 running bikes now,
Oxford, hwy bike path looks straight over. getting closer.
jfk investment buys into golf/ or monster place who sells homes big
time.
Today 3 years no job.
so with 2 month food stamp I got. comes to amount about 3 to 3.5
10¢ cans a day × 3 years. paid in last 2 month of year. or Help
for no job...= $2.59.00. That is o.k. I pick up 10¢ cans too.
and 2 cyst remove by doctor. Thanks big time. on this...:>😉
any who today Sunday and maybe get food stamp on monday....

Goal 5,000 miles for 2005.
and maybe do new trails in area of state and learn of shelters.....
I am fine.;.0 Lowtuc
A-Men I am not complaining.....
I like Nature.

To Goal.
5000-4187=823 mile
÷ into 55 days (365-310=55) = 15 miles a day or 105 a week.
High winds today, we not bad here.

Biking the year thru.

Monday: 4 easy felt like [censored]
Tuesday: the reason become apparent, I coming down with the bug every
else in my family has.
Wednesday: slept all day
Thursday: 2.5 miles on the elliptical
Friday: 5 easy , still felt pretty lousy
Saturday: 17 mile bike ride, felt Ok but wasted all afternoon
Sunday: 11+ on trails, still tired and too warm, sorry DF, decided to
skip the race, a good decision though, it wouldn't have been pretty.

NYC update
CP hit the 10K mark at 47:19 - 3:19:56 projected at that pace

Sir Lancelot - 42:36 - 3:00:01 projected at that pace, no report on the knee

my friend 666 - 38:43 - 2:43:36 projected at that pace ,hat's
disgusting, the fact that he can run a faster 10k in a marathon than I
can period that is!

SwStudio said:

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

cheers,

Quoted message said:

NYC update
CP hit the 10K mark at 47:19 - 3:19:56 projected at that pace

Sir Lancelot - 42:36 - 3:00:01 projected at that pace, no report on
the knee

my friend 666 - 38:43 - 2:43:36 projected at that pace ,hat's
disgusting, the fact that he can run a faster 10k in a marathon than I
can period that is!

Let's see how the last 10K goes. ;-)

For those wanting to follow this - http://tinyurl.com/e2yqu
Lance - 5751
Charlie - 5033

I wish them good luck!

--
Phil M.

Quoted message said:

Quoted message said:

NYC update
CP hit the 10K mark at 47:19 - 3:19:56 projected at that pace

Sir Lancelot - 42:36 - 3:00:01 projected at that pace, no report on
the knee

my friend 666 - 38:43 - 2:43:36 projected at that pace ,hat's
disgusting, the fact that he can run a faster 10k in a marathon than I
can period that is!

Let's see how the last 10K goes. ;-)

For those wanting to follow this - http://tinyurl.com/e2yqu
Lance - 5751
Charlie - 5033

I wish them good luck!

Half-m split:
Lance - 1:32:04
Charlie - 1:40:23

--
Phil M.

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

Quoted message said:

Quoted message said:

Quoted message said:

NYC update
CP hit the 10K mark at 47:19 - 3:19:56 projected at that pace

Sir Lancelot - 42:36 - 3:00:01 projected at that pace, no report on
the knee

my friend 666 - 38:43 - 2:43:36 projected at that pace ,hat's
disgusting, the fact that he can run a faster 10k in a marathon than I
can period that is!

Let's see how the last 10K goes. ;-)

For those wanting to follow this - http://tinyurl.com/e2yqu
Lance - 5751
Charlie - 5033

I wish them good luck!

Half-m split:
Lance - 1:32:04
Charlie - 1:40:23

--
Phil M.

My friend hit the half in 1:22:58, now it's a matter of him killing the
hills or the hills killing him.
He is notorious for hammering the hills and also making a lot of primal
grunts and screams in the process.
I don't know if he'll PR but I think he'll probably break 2:50.

Phil M. said:

Quoted message said:

For those wanting to follow this - http://tinyurl.com/e2yqu
Lance - 5751
Charlie - 5033

I wish them good luck!

Half-m split:
Lance - 1:32:04
Charlie - 1:40:23

Uh oh, beginning to look like Charlie's in trouble. No sign of him at 20
miles yet. :-(

Lance through in 2:28:42. Slowing (from 6:52 at 10K to 7:01 at 1/2M to 7:26
at 20m) but still going.

Tim

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

Quoted message said:

Phil M. said:

Quoted message said:

For those wanting to follow this - http://tinyurl.com/e2yqu
Lance - 5751
Charlie - 5033

I wish them good luck!

Half-m split:
Lance - 1:32:04
Charlie - 1:40:23

Uh oh, beginning to look like Charlie's in trouble. No sign of him at 20
miles yet. :-(

Let's hope it's a technical problem.

Quoted message said:

Lance through in 2:28:42. Slowing (from 6:52 at 10K to 7:01 at 1/2M to
7:26 at 20m) but still going.

I can't wait to hear the story or see the photo of him putting his chip
across the finish line attached to his knee strap!

Quoted message said:

Tim

"Parker Race" <[email hidden]> wrote

Quoted message said:

Quoted message said:

Uh oh, beginning to look like Charlie's in trouble. No sign of him at 20
miles yet. :-(

Quoted message said:

Let's hope it's a technical problem.

Yes, but his 7:30+/mile first 10k could mean he's having a bad day -- hope
not.

Quoted message said:

Quoted message said:

Lance through in 2:28:42. Slowing (from 6:52 at 10K to 7:01 at 1/2M to
7:26 at 20m) but still going.

It's even worse: from 13.1 to 20 his avg pace was 8:15. I predict a slower
pace to the finish. Will he finish? I think he will, if it's just fatigue.
If his knee is hurting, I hope he drops. I wish him luck. I think he went
out too hard, given the loss of conditioning from his injury. He had a shot
at 3 when he was in one piece.

Dan Stumpus said:

It's even worse: from 13.1 to 20 his avg pace was 8:15. I predict a slower
pace to the finish. Will he finish?

I dunno if I'm doing this wrong but, unless I missed 'em, neither got in
under 3:50 (5999th finisher)

Dan Stumpus said:

"Parker Race" <[email hidden]> wrote

Quoted message said:

Quoted message said:

Uh oh, beginning to look like Charlie's in trouble. No sign of him
at 20 miles yet. :-(

Quoted message said:

Let's hope it's a technical problem.

Yes, but his 7:30+/mile first 10k could mean he's having a bad day --
hope not.

Quoted message said:

Quoted message said:

Lance through in 2:28:42. Slowing (from 6:52 at 10K to 7:01 at
1/2M to 7:26 at 20m) but still going.

It's even worse: from 13.1 to 20 his avg pace was 8:15. I predict a
slower pace to the finish. Will he finish? I think he will,

He did. 3:52:59. 1:32 for the first half then 2:20 for the second.
Ouch!

No sign of Charlie alas. Looks like he dnf'd.

Tim

steve common said:

I dunno if I'm doing this wrong but, unless I missed 'em, neither got in
under 3:50 (5999th finisher)

You've got to admire the bugger's guts
6445 Lancelot Smith 3:52:34 3:52:29 42:36 1:32:04 2:28:42 8:52

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

Quoted message said:

You've got to admire the bugger's guts
6445 Lancelot Smith 3:52:34 3:52:29 42:36 1:32:04 2:28:42 8:52

Yes, it looks as if they must have been gently scattered all over the last
10K...

Piedmont Donald

"steve common" <[email hidden]> wrote

Quoted message said:

You've got to admire the bugger's guts
6445 Lancelot Smith 3:52:34 3:52:29 42:36 1:32:04 2:28:42 8:52

Yep, he hung in and finished. Looks like he walked a lot of it -- the smart
thing to do if his knee was shouting to him. Avg pace the last 10k was 13
and change (a quick walk, or a painful shuffle -- pick one).

Can't wait for the report...

-- Dan

SwStudio said:

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

goals: stay uninjured; work fewer days per week than I run; work fewer hours
per week than the number of miles I run. So far I'm doing well with the
first goal. Upcoming races: 15K Nov 19; 10K Nov 24; some other races;
marathon March 19.

M: 6.11mi (8:49)
T: 7mi incl 10x200 @40s (avg), 200 rest
W: 10.1mi (8:53)
R: 10.17mi (8:30)
F: 8mi (8:43)
Sa: 10mi (8:26)
Su: 14mi (8:06) incl last 4 miles faster, faster, marathon pace and beyond.

total: 65.4 miles

Tuesday's track workout was kind of neat because I ran on a rubberized track
for the first time. While I don't think anything will ever make me love
track workouts, the good track definitely reduces the hate. Today's 14 was
supposed to end with 7:40, 30, 20, 10, but I got going a bit early and a
bit faster than planned, so it was more like 7:38, 21, 06, 6:38, cooldown.
oh well.

good week all

Karen

--
live! vicariously!

Goals:

Mebbe run a flat trail 50k in December (only 2400' of climb!) as a workout.

Avalon 50 miler in January.

Sun: 4 miles easy.
Mon: 7 miles easy.
Tue: 11 miles at Aerobic Threshold (sub LT, Hadd-type run), on the streets.
Wed: 7 miles easy.
Thu: 11 miles at AT.
Fri: 7 miles easy.
Sat: 18.1 miles, medium, 2800' climb in the Santa Monica mtns. 2:44. Did a
dumb thing and raced some guys up the first steep 3.75 miles. Hence, I felt
crappy on the return leg. rt. Calf sore, slowed way down on the way back.
Calf prevented me from landing on my forefoot on the downhills. Will take a
couple of days off to let it heal, and use The Stick (actually, The Rolling
Pin).

65 miles. Only hill run was Sat.

My new job as a long commute. There's no time to drive to the trails during
the week, so it's the mean streets of L.A. for me. Instead of getting 8k'
of climb/week, it's more like 4k.

I thought I'd be trashed from the all the pavement, but I seem to have
adjusted. Running the streets doesn't seem harsh to me anymore. Only
problem I've developed is a sore right calf, something that was barely
noticable and ignored during my pure trailrunning days. Now it's become a
problem.

Quoted message said:

"steve common" <[email hidden]> wrote

Quoted message said:

You've got to admire the bugger's guts
6445 Lancelot Smith 3:52:34 3:52:29 42:36 1:32:04 2:28:42 8:52

Yep, he hung in and finished. Looks like he walked a lot of it -- the
smart thing to do if his knee was shouting to him. Avg pace the last
10k was 13 and change (a quick walk, or a painful shuffle -- pick
one).

I left these 2 at the half-mar and went for a long run. Images of Lance
dragging his shoe across the finish line inspired me to keep a good pace
;-)

When I saw how fast Lance went out for the first 10K, I could only imagine
that the last 10K would be the pay back. I hope Charlie is OK.

--
Phil M.

SwStudio said:

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

----------------------------------------------------
day km mi time time/km time/mi type
Mon 11 6.8 00h52' 4'44" 7'37" E
Tue 11 6.8 00h52' 4'47" 7'42" E
Thu 16.5 10.3 01h16' 4'37" 7'26" E
Fri 11.5 7.1 00h54' 4'43" 7'36" E
Sun 25.2 15.7 01h54' 4'32" 7'18" MP
Sun 4 2.5 00h24' 6'12" 9'59" E
----------------------------------------------------
week : 79 km 49 mi 06h14'
----------------------------------------------------
last 8 weeks' average : 62 km 38 mi 04h55'
----------------------------------------------------
year : 1881 km 1169 mi 152h12'
----------------------------------------------------

good week again, highest weekly milage ever thanks to the 4km run with
my daughter just after sunday's long run.
my easy pace gets really good, I got pleasure to run those 25.2 km
today, eventhough I was a little bit tired :
ran 2 loops of 9.85 km in 45'58" then 42'48", last one @ 4'20"/km, which
is more or less MP (as of today at least)
that was cool, in so far as I didn't really pushed the pace, it came
quite naturally so to speak. perfect weather, still feels like indian
summer (even saw a horse chesnut tree opening its buds thinking it was
spring...)

goals : keep running, increasing mileage, losing weight to a BMI of 20
(22 right now) and then marathoning inspring!
( nov. 20th => 10k race )
m

Quoted message said:

cheers,

steve common said:

6445 Lancelot Smith 3:52:34 3:52:29 42:36 1:32:04 2:28:42 8:52

BAHAHAHAHAAHA! I could even beat that.