Training Week Ending September 28, 2003

sun-6miles/49min mon-9miles/90minutes tue-6miles/49min wed-9miles/90minutes thu-6miles/49min
fri-9miles/90minutes sat-6miles/49minutes cowtown half marathon/ benbrook half marathon / white rock
half marathon / plodzilla!!!

SwStudio said:

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

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

goals: keep trying to get better and faster; hang on until this Florida summer finally goes away.
Upcoming races: 5K Oct 4; half-marathon Oct 18; 30K Nov 22.

M: 6.2mi (9:25)
N: 6.2mi (9:26)
O: 7mi incl 7x400 hills, avg 1:49
P: 6.2mi (9:45)
Q: dnr Sa: 6.5mi incl 5 miles of alternating-pace mile repeats (8:00/7:12) Su: 16.25 mi (8:39) - ran
with someone in the club who really pushed the pace

total: 48.3 miles

This week I pushed a little harder than usual, and I can feel it. I think I'll back off some
next week.

Good week all

Karen

Only one run this week. Reasonable sensations considering. Both ankles still ache a bit after each
run (due to the 240k race? Or just coz I don't run much anymore?)

Mon-Thu OFF

Fri 0:45 9km 6mi Accelern. 5'30/km(8'50/mi) to 4'/km (6'25/mi)

Sat-Sun COMA (or near enough)
___________
Total see Friday

Feeling very despondant this week, nothing bad happened, just don't feel like I made any progress.
Still aiming for that spring marathon, it seems a long way off.

M: 4ml easy [27;35]. Still very stiff from yesterday.
N: 5ml inc 3ml tempo [16:40]. Should be closer to 16 flat for this.
O: Off, tired.
P: 6ml inc 8x300 uphill [51-53s, jog back recovery]. Slower than the last time I ran this session.
Q: 5ml easy [32:33]. Very slow and easy, still tired.
R: Off, busy.
S: 10ml hard. Attempted 10ml hard, first 6-7 OK, last 3 poor.

Total: 30ml.

Less miles than last week, and not much quality.

wells.

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

Quoted message said:

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

From Daniel Olsen Age 13

Day of Week Miles Type of Workout Sunday 0 Monday 6 1 warmup, 4 tempo (7:00 pace), 1 cooldown
Tuesday 3 Easy Wednesday 4 1.5 warmup, 12 hill sprints, half backwards Thursday 3 Easy Friday 6 1
warm up 4 tempo (6:50 pace) 1 cooldown, 6 sets plyometric jumps Saturday 4 1.5 warmup 12 hill
sprints(6 forward, 6 backward) with pushups and situps

Total 26 miles, 4 quality workouts

Goals Oct. 20 18:30 in the Drug free 5k Nov. 1 - Win State Championship in USATF Cross Country Youth
4k Nov. 22 - Top 10 in Western Regionals USATF 4k
De. 6 - Top 20 Nationals USATF 4k

Training for January marathon

Easy week after 4 harder weeks

Mon: 8k intended easy on hilly roads. Ended up putting in a tough 2k uphill stretch chasing and
passing a cyclist Can't hold back that competitive spirit (he flew past me on the downhill...) Tue:
12k easy including lots of exercises at track. Wed: 12k including 5k tempo on grass about 4:10/k. HR
up to 160 (max 180) Thu: 11k including some trail and 1 very steep climb Fri: 18k hilly - easy pace
Sat: off Sun: 9k start easy. Then after about 5k spot runner up ahead - Upped the pace (500m in < 2
mins), but he turned around just before I caught him...

Total: 70km (44 miles) Last week: 90km. Next week: 95km

Anthony. Jerusalem, Israel.

SwStudio <[email hidden]> wrote:

Mon-Off Tue-Off Wed-4.0mi 34:16(8:34/mi) Thu-off Fri-5.8mi 49:05(8:27/mi)-ran with Swims, great run,
felt great to run w/someoneelse Sat-4.25mi 36:02(8:28/mi) Sun-8.35mi 1:18:00 (8:26/mi)

total: 23.4 mi

goals:tapering for Detroit Marathon (Oct 5th). Caught a nasty nasty cold on the Sunday before this
week. I've been hurting for a week now, and I'm finally feeling a bit better. I've been sleeping 9
hours a night for a week now, and taking it really easy. I'm hoping to be better by Wednesday, so
that I have 4 solid days of recovery before going into this.

-jeremy
--
+================================================================+ Jeremy Hallum, System Manager ,
Astronomy, University of Michigan [email hidden]::[email hidden] "Audentis Fortuna Iuvat"

In article 'SwStudio said:

Greetings, rec.runners! Please tell us about your training week and goals. David (in Hamilton, ON)

Goals: Tucson Marathon on Dec 7th. Next race is Jim Click's Run 'N Roll, Oct 5th (an 8k
for charity).

Mon:Rest Day Tues: 6 mi on treadmill. 8:49 overall. 1 mi @ 9:30 warmup, 1mi @ 8:30,
1/2 mi break at 9:30; 1/2 mi @ 7:30; 1/2 mi break at 9:30; 1 mi @ 8:30; 1/2 mi break at 9:30;
1/2 mi @ 7:30 increasing to
2:00; 1/2 mi @ 9:30. Walk cooldown.

Wed: 6 mi on treadmill (Hurricane Marty's remains are raining on us today). 8:48 overall pace.
Started at 10:00 pace for 1/4 mi, then increased ~8 sec/mi every 1/4 mi up to 4 miles. Then stepped
back down last two miles.

Thur: 6.3 mi @ 9:55 pace recovery run. Outside. Very wet! Muddy shoes.

Fri: Rest

Sat: 15.42 mi, overall pace 9:45. Felt fine, no aches, no blisters, no rubs, but not a lot of "go"
today. Mind kept toodling off into the distance.

Sun: Crosstrain. cycled. Rode up Mt Lemmon to Bear Canyon (6,000ft, 12-mile marker). Here the
pavement ends due to road work. Total miles on bike 32.75 with half uphill. I'm no Roberto Heras,
took almost two hours up (and flew down in less than an hour, whee!) I've been riding on my trainer
20-30 mins several times a week in the evenings and it seems to be helping my cycling a lot!

Total running mi: 33.72

Teresa in AZ

SwStudio said:

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

Work is still eating my head, but not as badly. I've tossed out most of my biking workouts to
save time.

Mon swim 1:20:00 3900y Took it easy today, legs sore from 5k race Tue run ~1h 6.8m Still taking it
really easy. Surprised that my legs stayed sore this long, obviously need to race or do hard
intervals more often. Wed run 30m ? Slightly tired, mostly better, easy run, immediately followed by
swim workout. Wed swim 45:00 2600y Nice hard main set, bailed out early b/c of run. Thu run 1:05:00
8.5 Legs feel better. Fri rest Sat bike 3:30:00 60mi 45m with cycling team folk, 15m easy after Sun
run ~2h 14ish Out to newton center, back via boston course. Legs trashed from cycling yesterday,
took it easy except for a 7:30ish pace push up heartbreak. Pretty dead afterwords, but legs feel
just fine today (Monday).

About to start taper for the BAA Half Marathon on october 12th. No marathons for me this year
("woohoo!" say the legs). A tune-up race last sunday was nice (slightly short course, extrapolates
to ~19min 5k), but I've always been faster at the shorter distances than at marathons, so we'll see.
Still aiming for sub-7:00 pace during the HM. Can't completely bail on bike workouts; have an
upcoming bike ride from Boston to Lake George, NY.

-Dave

--
work: dga - at - lcs.mit.edu me: angio - at - pobox.com MIT Laboratory for Computer Science
angio.netangio.netOpen ↗ (note that my reply-to address is vaguely despammed...) bulk emailers: I do
not accept unsolicited email. Do not mail me.

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

Quoted message said:

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

I didn't do as well at my race on Sunday... I guess I shouldn't have expected much after not racing
since January and taking three months off this summer, but still... it would have been nice to get
under 17:30.

M - off T - 6x1000m (3:25,3:24,3:26,3:24,3:19,3:20)(2:30 rec) 4km up, 4km down W - off T - 13km
fartlek F - off S - off S - 5km race - 17:35, 4km up, 4km down

Total: 40km

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

M - DNR -- rest day T -7 mi. @ 8' Gallup Park + Arb hill W -7 mi. @ 8' Gallup Park + Arb hill T -
DNR -- rest day F - 7.5 mi. @ 8:30 Gallup Park + Arb hill. Hooked up with Mr. Hallum along the way
and had a great run. S - 60 mi. bike @ ave. of 80% MHR; 21 mi. aerobic equiv. Roadies worked me over
good. S - DNR -- rest day Total: 21 mi. + 21 mi. aerobic equivalent

Goals: Build up base mileage to prepare for interval work this winter.

Scott

SwStudio said:

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

cheers,

SwStudio said:

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

till T - backpacking in yosemite, california (5 days) W - - T - 2 miles in 14:03 (very slow leg
turnover, most probably from backpacking) F - 1.5 hr soccer S - - S - 3 miles in 22:30 (leg turnover
still very slow)

total: 5 miles + 1.5 hr soccer

goals: sub-19 5K + sub-5 mile

jobs

Quoted message said:

Quoted message said:

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

<<

Sun - 3.5 miles, 38:01 Mon - 4.8 miles, 43:41 Tue - DNR Wed - 4 miles, 35:40 Thu - 3.7 miles, 32:36
Fri - DNR Sat - 9.3 miles, 1:20:17

Total - 25.3 miles

Mike

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

Quoted message said:

Only one run this week. Reasonable sensations considering. Both ankles still ache a bit after each
run (due to the 240k race?

That was in mid-July, wasn´t it?!

Quoted message said:

Or just coz I don't run much anymore?)

If the old adage isn´t "Use it or lose it", it must be "Keep running or you´ll soon be suffering
from beginners´complaints".

And if you don´t run _and_ you don´t stretch, you´ll become a very stiff-limbed tight-calfed
sore-ankled ill-tempered naughty old man in no time!

Quoted message said:

Fri 0:45 9km 6mi Accelern. 5'30/km(8'50/mi) to 4'/km (6'25/mi)

When that kind of run feels good, it can be a very exhilarating run indeed - but when it doesn´t, it
can throw you off running for days...

Quoted message said:

Sat-Sun COMA (or near enough)

...I see.

Do you at least have Templiers to look forward to - or do you need to do something really
st...momentous, like register for the Marathon des Sables, in order to get out of your rut?

Anders (whose own rut was deepened by a SMS message from a happy acquaintance - with a HM PB a few
secs under 1:26 - who´d just gone sub-3 in Berlin)

Mon-Fri: 6:15-6.55 Sat-Sun: 9:00-11.20 Total: 8:00hrs

Goals: only ones involving skillful use of waxes Races: HM next Sunday; could just as well wear a
rooster suit or genuine birch bark shoes...

M-off T-2 mile warmup/cooldown. 8X800 on trail (ie slower than track) in
2:28/2:26/2:28/2:25/2:29/2:28/2:27/2:26. 90sec jog recovery W-10 easy 6:45 pace R-14 easy 6:38
pace F-8 easy 7 min pace Sa-10 easy mostly 6:40 pace w/2
at 6:00 pace Su-16 miles, first half 6:50ish and 2nd
half 5:40ish Total for week: 67 miles ---leading edge to
taper into Chicago Marathon Oct 12th. One more quality
workout left this Tuesday (6Xmile). Primary goal still
2:22:00, but expect at least 2:26 if recovery doesn't do
its magic. Andy Hass

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

Quoted message said:

And if you don´t run _and_ you don´t stretch, you´ll become a very stiff-limbed tight-calfed
sore-ankled ill-tempered naughty old man in no time!

Well Freese runs all the time and half that list describes him to a T!!!

;-)

(Anders Lustig) said:

That was in mid-July, wasn´t it?!

Alas!

Quoted message said:

If the old adage isn´t "Use it or lose it", it must be "Keep running or you´ll soon be suffering
from beginners´complaints".

And if you don´t run _and_ you don´t stretch, you´ll become a very stiff-limbed tight-calfed
sore-ankled ill-tempered naughty old man in no time!

So _that's_ what's happening to me! (just the last line :-) I must have heard you coming , as I went
for a run today and will go again tomorrow and I HAVE GOALS!!!!!!!! YAY!!! HOO-OO! YOWZA!
WASSAAAAAAP! Whatever ;-)

Sand Marathon in April, with the gang from the Desert Cup and previous such foolishness (if any of
you sell stuff and want global visibility, sponsor me ;-). Followed by the Intégrale de Riquet
again, in July, but non-stop this time. But is it wise? Let's say "yes" and wait and see whether I
feel like a stab at a 15km/h marathon before I hit 50 yo, or not.

BTW The guy who won the "Intégrale" came third in the Spartathlon. Amazing young lad.

Quoted message said:

Do you at least have Templiers to look forward to -

No I've decided it would be stupid to spoil a lovely race by doing it in the frame of mind, and
state of un-training, I'm in at the moment. Re-reading some of my drivel just now, I realize how bad
it's done gotten (sic:-)

Quoted message said:

or do you need to do something really st...momentous, like register for the Marathon des Sables, in
order to get out of your rut?

See above :-)

Quoted message said:

Anders (whose own rut was deepened by a SMS message from a happy acquaintance - with a HM PB a few
secs under 1:26 - who´d just gone sub-3 in Berlin)

Heavens! It'd sicken me too, 1:26? With a 1:25 I could only manage 3:09.

Quoted message said:

Goals: only ones involving skillful use of waxes

Hmmm I have similar things in mind but mine don't also involve skis. Well; not for sliding in the
snow on :oP

Quoted message said:

Races: HM next Sunday; could just as well wear a rooster suit or genuine birch bark shoes...

Why not do it with a view to testing your pacing strategy? Unless you have already hired your
rooster costume of course.

By doing the race in 3 sections, say 14km/h for 5km, 15km/h for 10k and 16km/h for the rest, even if
it means going slower overall than usual?

Wait til I've Googled-up "birch bark shoes" before making any definitive choices ;-

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

Quoted message said:

I must have heard you coming , as I went for a run today and will go again tomorrow and I HAVE
GOALS!!!!!!!! YAY!!! HOO-OO! YOWZA! WASSAAAAAAP! Whatever ;-)

Best definition of a goal: something that is hard to do and therefore probably not worth doing.

Quoted message said:

Sand Marathon in April, with the gang from the Desert Cup and previous such foolishness (if any of
you sell stuff and want global visibility, sponsor me ;-).

You should probably get in touch with the guys at Suunto, though they are probably inundated with
requests:-)

BTW how big a budget does one need, 3.000-4.000€?

Quoted message said:

Followed by the Intégrale de Riquet again, in July, but non-stop this time.

240.1km in one go? So they´ve turned the three-day event into a veritable Spartathlon - or is there
now both a "rookie" and "advanced" event and you´ve actually _chosen_ the latter?

Quoted message said:

But is it wise?

Well, in any case it´ll be over sooner...

Quoted message said:

Re-reading some of my drivel just now, I realize how bad it's done gotten (sic:-)

When you´ve reached the state where you begin to re- read your own stuff (presumably beacuse you´ve
already re-read everything else), you´re in some deep [censored], that´s for sure:-)

Quoted message said:

By doing the race in 3 sections, say 14km/h for 5km, 15km/h for 10k and 16km/h for the rest, even
if it means going slower overall than usual?

After converting those silly French units into more familiar ones (4:17min/km, 4:00min/km and
3:45min/km) I have to point out that it would mean going faster overall than I´ve ever done before -
1:24:15 or so!

Since I cannot even remember when I last run under
240:1ia/km in training (in a race it happened on the first Saturday of June) it´s hardly likely that
I could sustain 3:45 for more than 1-2km. But it´s a sensible idea, though and definitely
hard enough to be perfectly suitable as a goal:-)

Quoted message said:

Wait til I've Googled-up "birch bark shoes" before making any definitive choices ;->

digilander.libero.itCostumes.htmOpen ↗

Anders

(Anders Lustig) said:

Best definition of a goal: something that is hard to do and therefore probably not worth doing.

Reminds me of the hitch hikers guide to the galaxy bit where Slartiblartfast is going to try to
learn a musical instrument which requires you to have more mouths than he possesses :->

Quoted message said:

BTW how big a budget does one need, 3.000-4.000€?

Yup! The figure if been given is right in there. For a first-timer it can be expensive, if you don't
already have the lightweight lamps, backpacks, sleeping bags and all, which is why finding sponsors
is a good idea.

Quoted message said:

240.1km in one go? So they´ve turned the three-day event into a veritable Spartathlon - or is there
now both a "rookie" and "advanced" event and you´ve actually _chosen_ the latter?

Nope :-) Only the one event next year. Support team of one mountain biker obligatory on the night
sections. Having talked to Fernand Taurines this lunchtime (10th place Desert Cup and 10th place
Intégrale last year) it may be too close to do both, if the date is shifted into June to avoid those
41° temps.

(BTW it was still 29°C in Toulouse today)

Quoted message said:

When you´ve reached the state where you begin to re- read your own stuff (presumably beacuse you´ve
already re-read everything else), you´re in some deep [censored], that´s for sure:-)

ROFLMAO :'-D

Quoted message said:

After converting those silly French units into more familiar ones (4:17min/km, 4:00min/km and
3:45min/km) I have to point out that it would mean going faster overall than I´ve ever done before
- 1:24:15 or so!

Ooops! I didn't do the sums :-) Maybe 4:20, 4:05, 3:50 then (I still didn't try the calculation)?

I use Km/h a lo more now cos it turns out that 10k pace = 21k pace + 1km/h and 21k pace = marathon
pace + 1km/h. More or less.

Quoted message said:

But it´s a sensible idea, though and definitely hard enough to be perfectly suitable as a goal:-)

Don't go getting hurt though. I wouldn't forgive myself for spoiling the ski season.

Quoted message said:

digilander.libero.itCostumes.htmOpen ↗

The ferezi are very fetching, and I could fancy myself in a piikoipaidu, but those "virsut" have
dethroned sandals worn with mauve town socks as

feet which are causing that :-