Training Week Ending January 1, 2006

Goal : PB marathon (<2:55) this year.

Time km mi avHR%
Mon - Sat
0:00 ~5h/day alpine skiing in Pyrenees

Sun 1:06 12 7 75 Roads round home in heavy rain.
_________________
1:06 12km 7mi

SwStudio said:

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

I hadn't run for a long time, so I started it up again last week. I
ran/walked 3 times, Tues, Thurs & Sat for a total of 3 miles. It
doesn't seem like much, but it's a start. Off for an 8-mile hike now.

Next week: up total mileage to 3.75 miles.

Martha

SwStudio said:

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

goals: dodge this latest bullet. upcoming races: maybe 5K Jan 14;
half-marathon Jan 22; probably 15K Feb 25; hopefully marathon March 19.

M: 8mi (9:08) just trotting around
T: 10mi incl "road repeats" - 2x3min, 2x2min, 3x1min, 1x2min, 1x1min. pulled
hamstring toward the end
W: 0 running. 30min elliptical (3.7mi), 30min stairmaster (3.2mi)
R: 6mi (9:02), wanted 8, hamstring said 6
F: 8mi (8:39), hamstring better
Sa: 16.21 (8:08) with a long-lost friend. some hills
Su: 10mi (8:45) in new pair o pendejos!

total: 58.21 miles running, 3.7 miles elliptical, 3.2 miles stairmaster

After pulling the hamstring Tuesday I was lucky enough to get a massage
appointment that very day. The MT helped a lot but warned me not to run for
4 or 5 days (uh huh). I lasted an entire day, then started back running
very easy. Skipped the 5-mile race Saturday, but the leg seems to be
getting better.

After today's run I can truly say I've gone 10 mile in Pendejo's shoes :-)

good week all

Karen

--
live! vicariously!

12/26/05 - 1/1/06
mon: 6.2
tues: 7.8 (20 x 1 min hard with 1 min easy)
wed: 0
thur: 8.5
fri: 6.5
sat: 8.0
su: 13.1
total : 50

Goals:
Increase mileage to 60+ per week over the next month
Lose 10 lbs
Marathon PR in Boston

Lance and Pendejo beware my wife is talking about running NYC next year,
better get training!

"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 Hirsh, director
www.urbanburn.com - half marathon, full throttle!
www.absolutelyaccurate.com - Hamilton's summer series!

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

Quoted message said:

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

Runs on Tuesday and Sunday both had to be cut short, but the
week wasn't a total disaster. Training for the ATB30k at the end
of March and a marathon in mid-May.

M off
T 12km easy
W 24km easy fartlek
T 12km easy
F 16km easy
S 12km easy hills
S 20km easy hills

total - 96km

cheers,
--
David Hirsh, director
www.urbanburn.com - half marathon, full throttle!
www.absolutelyaccurate.com - Hamilton's summer series!

Quoted message said:

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

26-Dec rest 0.00 (weights)
27-Dec 8.10 LT, 4 up 3 @ LT 1 down (abs)
28-Dec 11.00 medium long
29-Dec 5.00 easy (abs)
30-Dec 10.01 aerobic (weights)
31-Dec 5.71 easy (abs)
1-Jan 20.30 long
---------------------------------------------
Week 60
Yr '05 2,411
Yr '06 20

Training:
Week 5 of 18-week training plan.

Racing:
4/1/06 American River 50-mile Endurance Run, Sacramento CA.

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.

SwStudio said:

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

M - 11.5 miles bike
T - 9 miles bike
W - 9 miles bike
T - 10.5 miles bike
F - 10 miles bike
S - 6 miles
S - 6 miles

total: 12 miles run + 50 miles bike

Goals: Build up to 30 mpw.

jobs

"joe positive" <[email hidden]> wrote

Quoted message said:

T: 10mi incl "road repeats" - 2x3min, 2x2min, 3x1min, 1x2min, 1x1min.
pulled
hamstring toward the end

We are so, like soulmates, this week...

My Tuesday:

Tue: 10.5 miles. 35 min warmup. 5 x 3 minutes on streets. Felt great.
On last one, about 8 strides in, I get a twinge in my left hamstring. end
of workout. Jog in. Sit on HotPad at work, get assorted funny looks and
smart remarks...

Goal: Avalon 50 in a non-embarassing time.

Sun: 8.5 miles easy on my beloved Griffith Park horsetrails. Saw a couple
of fuzzy horses.
Mon: 8 easy.
Tue: 10.5 miles. 35 min warmup. 5 x 3 minutes on streets. Felt great,
was jogging quicklly after the forth one (usually my recovery jog slows down
throughout the workout). On the last one, about 8 strides in, I get a
twinge in my left hamstring. Immediate abort! End of workout. Jog in.
Sit on HotPad at work, get assorted funny looks and smart remarks...lots of
stretching this week.
Wed: 7 easy. Hamstring only felt for the first hundred yards, then fine.
Thu: 10.75 Aerobic Threshold (~80% mhr). Felt good, no hint of ham
problem.
Fri: 7 easy, felt good.
Sat: 18 4000' climb, up most of Mt. Wilson. Just me and the Mtn. Lions. It
was rainy, very cold for this L.A. guy (35F), and windy. Thick ski gloves
got soaked, and my poor Renaud's Syndrome hands we numb for quite a while.

69.75 or thereabouts.

Quoted message said:

Goal: Avalon 50 in a non-embarassing time.

At what point would you be non-embarased? ;-)

Quoted message said:

Saw a couple of fuzzy horses.

Hangover?

Quoted message said:

Sat: 18 4000' climb, up most of Mt. Wilson. Just me and the Mtn.
Lions. It was rainy, very cold for this L.A. guy (35F), and windy.
Thick ski gloves got soaked, and my poor Renaud's Syndrome hands we
numb for quite a while.

Those are tough conditions for anyone with Raynaud's - rain, wind and 35F.
The only thing that works for me is wool mittens with waterproof wind mitts
on top and a chemical hand warmers inside both. Even today with temps in
the low 60s I had to wear gloves.

--
Phil M.

Parker Race said:

Lance and Pendejo beware my wife is talking about running NYC
next year, better get training!

Well, I'm not formally declaring whether I'll be running NYCM just yet.
Sure it's tempting to have another go, but OTOH I believe there's a
mint to be made hiring myself out as a sherpa to those hoping to summit
the Queensboro Bridge.

Quoted message said:

Goals:
Lose 10 lbs

I'm adding that to my list too - somehow it seems that I got that much
heavier since NYCM, 140 up to 150. Probably a couple or three is just
extra water weight from eating more salty restaurant meals real
recently, but still...

30, 35 miles or so - my online log has been offline most of the week,
and don't recall exactly what I did the first few days.

Continuing to do some bottom-squeezing runs with the wife (in the
Haddian sense, toothpaste tube and all). Also running strides -
typically 10 x 20" - during two or three runs a week.

Nov and Dec have been pretty low mileage - around 50% of what I'd been
doing in prior months. Number of factors behind that but to sum it up
I'll follow Tony's lead and call it season rest.

Had a good 9 miler earlier this week - my longest run in several weeks
- and am feeling ready to get my mileage back to at least around 40, I
think, pending cooperation from body, weather, and schedule.

Next few days, forecast talks about rain plus both temperatures and
wind gusts in the 30s - oh joy. Then Saturday I'm off to Stumpus-ville
for a couple weeks, where Dan reports it's equally rainy, windy, and
cold. Dammit, am I gonna have to drive down to Oaxaca to get some
decent weather, or what? Come on, LA, get your act together!

3.35 mile fun run last night in Prospect Park, with wife. We had
signed up (and paid - $25 each!) for a much bigger (5000 predicted)
race/run in Central Park. But a six course dinner with wine and
champagne - OK, maybe not everyone's choice for a prerace meal, but
come on, it was New Years Eve - left us thinking a little fuzzy, and
when it looked like we were gonna have to cross Flatbush Ave because
the subway entrance on our side of the street was closed for the night,
that just sounded like a big pain in the ass so we hopped into the cab
right in front of us instead. What the heck, why not splurge for the
cab, it's a once a year holiday.

50 minutes later we had navigated the mile or so to and over the
Brooklyn Bridge and clearly weren't going to make it to the NY Road
Runners office on the Upper East Side by 10:30 to pick up our bibs and
goodie bags - note to self: the train is almost always faster than a
car in this city, and doubly so on friggin' New Years Eve, dumbass. So
we hopped on the train back to Brooklyn and instead did the
closer-to-home, more intimate run we would chosen anyhow, had we known
about it more than 12 hours in advance. It started 45 minutes earlier,
at 11:15, so a couple of those dinner courses were still very much on
the down escalator - but at 13'/mile pace, that's not a major problem
for me.

It was a delightful run, ending with fireworks at midnight. But I'm at
a loss to explain where our $20 entry fees went - no shirt, no goodies,
not even a porta-potty. Hot chocolate at the finish was apparently
donated by a local business. Including the useless cab fare and both
race entries, we had paid over fifty bucks each to run a lap of the
same park I had circled about 26 hours earlier for free.

Goals: Run marathon in 3 days time without doing myself
any damage.

I seem to have almost recovered from the sprained ankle, and
was starting to feel confident again only to be struck down by
another cruel blow...walking around the office yesterday I
noticed a twinge in my calf muscle. Further investigation and
probing led me to realise i've picked up a minor strained
muscle. Well - lots of ice/ massage/ stretching but it still hurts.
I did manage a very easy 9k yesterday which was OK, so I'll
continue with treatment and see what happens...

Mon: 65' bike
Tues: 5.5k v.easy on grass. Ankle felt OK.
Wed: 8.5k easy on grass.
Thu: 20' bike
Fri: 12k inc 3k at Marathon pace. Feels good.
Sat: 6k easy/mod road.
Sun: Ankle good, calf takes over. 9k easy grass.

Total: 41km (25 miles).

Anthony. Jerusalem, Israel.

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 6.8 00h51' 4'42" 7:35 E :-)
Tue 16 9.9 01h13' 4'36" 7:25 E :-|
Wed 9.2 5.7 00h45' 4'56" 7:57 REC :-)
Thu 16 9.9 01h16' 4'46" 7:40 E :-)
Sat unplanned rest
------------------------------------------------------------
week 52 : 52 km 32 mi 04h07'
------------------------------------------------------------
last 8 weeks' average : 73 km 45 mi 05h35'
------------------------------------------------------------
year : 2464 km 1531 mi 196h59'
------------------------------------------------------------

good training week, only drawback was that I got sick on Fri and
couldn't run on Sat my long run.
I'll get back this week to 80km and will probably reasses my HRmax since
I got a new HRM
Goal : Feb. 5 10k 36'
March 5 21.1k 81'
April 9 42.195k 2h55'

m

Dan Stumpus said:

We are so, like soulmates, this week...

My Tuesday:

Tue: 10.5 miles. 35 min warmup. 5 x 3 minutes on streets. Felt great.
On last one, about 8 strides in, I get a twinge in my left hamstring. end
of workout. Jog in. Sit on HotPad at work, get assorted funny looks and
smart remarks...

Ah, but you omitted the part where you ended the workout immediately. I, on
the other hand, felt the need to do just...one...more repeat after the
hamstring twinge, just to make sure it really did hurt. You are smart. I
am an idiot.

Karen

--
live! vicariously!

"Anthony" <[email hidden]> wrote in message

Quoted message said:

Goals: Run marathon in 3 days time without doing myself
any damage.

I seem to have almost recovered from the sprained ankle, and
was starting to feel confident again only to be struck down by
another cruel blow...walking around the office yesterday I
noticed a twinge in my calf muscle. Further investigation and
probing led me to realise i've picked up a minor strained
muscle.

I'll be wishing for the best. Good luck, and maybe your body
will cooperate with you enough to make it through with a good
time.

cheers,
--
David Hirsh, director
www.urbanburn.com - half marathon, full throttle!
www.absolutelyaccurate.com - Hamilton's summer series!

joe positive said:

After today's run I can truly say I've gone 10 mile in Pendejo's shoes :-)

Oooooo spooky, reminds of "The Red Shoes" (or "Gary Gilmore's eyes" for
that matter).

Did anything wierd happen, like a sudden desire to eat spicey oriental
seafood - or a sudden attack of big D? :->

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

Quoted message said:

Well, I'm not formally declaring whether I'll be running NYCM just
yet.
Sure it's tempting to have another go, but OTOH I believe there's a
mint to be made hiring myself out as a sherpa to those hoping to
summit
the Queensboro Bridge.

Come north for run or two and I'll help you define hills. You will think
the Queensboro Bridge is downhill and you'll get some fresh mountain
air.

-DougF

"joe positive" <[email hidden]> wrote

Quoted message said:

Quoted message said:

Tue: 10.5 miles. 35 min warmup. 5 x 3 minutes on streets. Felt great.
On last one, about 8 strides in, I get a twinge in my left hamstring.

Quoted message said:

Ah, but you omitted the part where you ended the workout immediately. I,
on
the other hand, felt the need to do just...one...more repeat after the
hamstring twinge, just to make sure it really did hurt. You are smart. I
am an idiot.

I've done the same thing a couple of times (when I was a pup in my 30's).

As they say:

"Good judgement comes from experience.
Experience comes from bad judgement"