Training Week Ending October 5, 2003

Seattle Marathon end of Nov. 3:30 time goal Monday 4 miles Tuesday 10 Miles Wednesday 6 miles 3 long
hill repeats and 2 800's Thursday 4 miles on tread mill and chest and triceps weigh training Friday
rest Saturday 20 miles at 9 min pace 44 miles

Tom "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.allfalldown.org

Marathon Training for Richmond- Nov. 15, hopefully! (My first 'thon)

Monday- 10 miles, 9.6 minute mile- all treadmill (arthritis in knees). Was supposed to do 4, but
just didn't want to stop. Tuesday- 6 miles, 10 minute pace. Cross-country field at Va Tech in
Blacksburg, VA. Tons of hills- tough on achilles tendons. But soft field, great for bones.
Wednesday- Off Thursday- Easy 2-miler at 10 minute pace just to stay limber. Friday- 14 miles on
treadmill at 10 minute pace. Was supposed to do 12, but felt too good to stop. Body hurting, though.
Achilles tendons, knees hurting. Saturday- off. Tomorrow- (Sunday)- I'll cross-train and maybe catch
a few miles at the gym.

6 wks to go till the 'thon!

: "SwStudio" <[email hidden]> wrote in message
: "]news:[email hidden]...
: > Greetings, rec.runners! Please tell us about your training week and goals.
: >
: >
: >
: >
: >
: > cheers,
: > --
: > David (in Hamilton, ON) www.allfalldown.org
: >
: >
:
:

SwStudio said:

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

Goals: maintain and get better, esp at longer races. Upcoming races: 5K Oct 11, half-marathon Oct
18, 30K Nov 23.

M: 6.2mi (10:13), recovery from too-fast 16-miler the day before
N: 6.2mi (9:51)
O: 7mi track night incl 3mi continuous, alternating marathon pace/10K pace every half-mile
P: 6.2mi (8:59)
Q: dnr Sa: 6.1 incl 5K race in a disappointing 22:17 (50s slower than PR set 3 weeks ago) Su:
16.25 mi (9:12)

Total: 48 miles

I felt tired coming into this week; I'd had a couple of hard training weeks plus I felt as though
I'd been fighting a cold for a few weeks. I slept a lot and tried to keep the easy stuff easy, and
it seems to have helped. Florida summer is slipping away (finally), and pleasant running weather is
just around the corner. I hope.

Good week all

Karen

Goals longer term
1. Get back some turnover and get race times back where they were before injury.

The next month:
2. Sub 21:00 minute 5k next Sat.
3. Run 7:30 pace or better on October 19th
4. Run the NYC Marathon in 3:45-3:50 (chip time)

Monday 3.5 easy Tuesday 19.25 (9:15 pace, moderately hilly route) Wednesday 4.75 easy Thursday 6.75
with about 4 mile tempo Friday OFF Saturday 9.3 5k wu, 5k race , 5k cd Sunday 14.2 , 7.1 ran the
course as a wu in 1:07, hilly 7.1 mile race @57:26

about 57 total

"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.allfalldown.org

Sunday: A half marathon. Wanted to use it as a gage to see what kind of shape I'm in for the MCM
four weeks later. About 600 to 800 runners. Lined up way in the back as I was with some friends who
were going to run slow so I just stayed with them until the gun went off. It was a chip race so it
really wasn't a big deal. Nice though to look at the race results later and see I actually beat some
kickers. Mile 1: 7:49 Downhill but a little slow in trying to get around everybody Mile 2: 7:34
Still downhill but I'm up to pace Mile 3: 8:40 HUGE UPHILL Mile 4: 7:38 Mile 5: 7:51 Mile 6: 7:54
Mile 7: 8:03 Mile 8: 7:55 Mile 9: 7:19 Downhill and pick up Mile 10: 7:17 Downhill Mile 11: 7:32
Mile 12: 7:31 Mile 13: 7:15 Mile 13.1 :44

Total: 1:41:01 7:42/mile 5th in AG of about 30 (50-54 male) 90 something overall 60 something with
the AG factor (60 I think). Oh yeah, and we all got a finishes medal. Real nice too.

Looks like this should put me at a 3:35 if the weather's ok on marathon day. This course was pretty
hilly but I'm on the bubble I know. We'll see.

Monday: DNR A little tight Tuesday: 10 miles easy 1:18:07 7:48/mile Wednesday: 6 X 800 meters wu/cd
5 miles. Wanted to do 10 but a gym class showed up Thursday: 8 miles hills 1:02:58 7:52/mile Friday:
10 miles 1:18:53 Saturday: DNR Total for week: 46 miles

Doug Burke

"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,

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

Quoted message said:

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

Pretty tough week, although moderately low mileage. It is starting to feel good to be back to
regular running again. I'm doing a 5k on monday/13th. It would be nice to get under 17:20, if the
weather is willing.

M - off T - VO2: 4x1200 (4:06, 4:05, 4:04, 4:04, 4:08) (2:30 recovery) 5km up, 8km down W - 7km hard
(3:45/km), 2km up, 2km down T - off F - 15km easy (4:35/km) S - AT: 4x2000m (7:20, 7:20, 7:20, 7:20)
(5:00 recovery) S - 13km easy out, hard back (first 6.5km 4:24/km, last 6.5km 3:48/km)

total: 70km

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

Big week this week, longest long run so far, and 6 runs.

M: 6ml easy [38:42]. Fully recovered from Sunday's bad run.
N: 6ml inc 2x2ml tempo [10:40, 10:32]. Felt comfortable, resisted temptation to run a 3rd.
O: 6ml easy [39:32]. More tired from yesterday than I thought.
P: 7ml inc 10x300 uphill [48-51, jog back recovery]. Quicker than last week, and 2 extra!
Q: 5ml easy [32:51]. Easy run, legs sore.
R: Off.
S: 16ml steady [102:19]. Started easy, but running close to 6min/ml by the end. Pleased but tired!

Total: 46ml.

Feel like I'm back on track. Looking for a race t measure my fitness.

wells.

M -7 mi. @ 7:40 Gallup + Arb hill T -6 mi. @ 8:00 Eberwhite trail W -DNR -- rest day T - 7 mi. @
7:30 Gallup + Arb hill F - 6 mi. @ 8:00 Geddes + Arb hill S - 2 hr bike @ 70% MHR; 14 mi. aerobic
equiv. Recovery. S - DNR -- rest day Total: 26 mi. + 14 mi. aerobic equivalent

My first week incorporating back-to-back days. Encountered slight sciatic symptoms; ramped up the
crunches to correct imbalance. Slight medial shin splints, nothing major.

Was so tired Saturday that I couldn't hang with the cycling group -- definitely needed a recovery
ride. I guess I'm becoming more of a runner than a biker.

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

SwStudio said:

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

cheers,

Quoted message said:

Quoted message said:

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

<<

Sun - 3.3 miles, 28:20 Mon - 6.7 miles, 56:50 Tue - DNR Wed - 4 miles, 31:07 Thu - 4.6 miles, 40:07
Fri - DNR Sat - The Loop 15K, 1:16:17

The Loop 15K is, as the name suggests, a loop of White Rock Lake in Dallas. It's put on by the
Cross Country Club of Dallas so it's sort of no-frills but it's also no cost for members so
don't think I'm complaining. The course starts near Winfrey Point on the east side of the lake
and you start to the north so you're running counter-clockwise around the lake. This puts the
biggest hill, the dam, just before the seven-mile mark. The course has more up-and-down than
you might expect but would probably be considered flat by someone from, say, San Francisco. As
far as I was concerned, my race was high mediocre. I would have liked to get in under 1:15 and
might have been able to do it if I had used a run-walk strategy (I'm not really trained to this
distance yet) but it was more important to get a good training run in than to get the fastest
time possible.

Mike

Mon-rest Tues-2 mile warmup/cooldown. 6Xmile repeats with 3min jog recovery.
5:09-5:04-5:02-5:00-4:56-4:58. Not too tiring, good. Wed-8 easy 6:50 pace Thurs-2 mile
warmup/cooldown. Intramural 3200m, ran it at "fast cruise" effort in 10:04. Fri-8 easy 6:45
pace Sat-6 easy mostly 6:40 pace except 5X1minON/2minOFF in middle. ON pace about 5 min/mile
Sun-12.5 easy 6:32 pace. Total for week: 51.5 miles. ---Tapering into Chicago next
weekend.... Andy Hass

Quoted message said:

"SwStudio" <[email hidden]> wrote in message Greetings, rec.runners! Please tell us
about your training week and goals.
--
David (in Hamilton, ON)

Goals: Tucson Marathon on Dec 7th; various smaller races in between (I signed up for the local Grand
Prix series again). Next race will be Oct 26 IF we're back from Mexico by then...

Mon: 3.45 mi. SLOW. Didn't feel very good today. Tues: Know why I didn't feel good yesterday now. I
seem to have picked up a bug. Wed: Still buggy. Thur: Ditto, but feeling much better. Fri: About the
same as yesterday, but not ready to run yet. Sat: 8.2 miles, 9:16 pace. Felt GREAT to run! Really
starting to feel normal again. Sun: 8k (5mi) Jim Click's Run N Roll Race. Wasn't fast, but still won
AG (I was surprised!). Report to follow.

Total: 16.65 mi (yikes! supposed to run 42 for marathon training...)

Teresa in AZ

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

Quoted message said:

---Tapering into Chicago next weekend....

Good luck! We all know this is a big one for you and we'll be rooting for you.

See ya at the Olympic trials!

Andy

Quoted message said:

Andy Hass

In article <[email hidden]> [email hidden] (Doug

Burke) said:

Total: 1:41:01 7:42/mile 5th in AG of about 30 (50-54 male) 90 something overall 60 something with
the AG factor (60 I think). Oh yeah, and we all got a finishes medal. Real nice too.

Doug Burke

Good race, Doug! Yeah, I think that sounds like a 3:30-3:35 marathon if conditions are similar. Best
of luck in it! These results point to a good marathon!

Teresa in AZ

In article said:

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

The marathon was an excuse/threat to keep me running through the summer. Not a good summer for
running, and about all I've gotten in are the long runs. Still:

Marine Corps Marathon 10/26

Sun: 10 miles Mon: off Tue: 1.5 mile warmup, 5k tempo-ish Wed: off Thu: 0.6 km warmup, 8 k easy for
the first 6, up-tempo for the last 2. Fri: off Sat: off Sun: 20 miles -- last particularly long run
before race.

The weather yesterday was enormously better than in my previous runs. 2 weeks ago was 17 miles in
about 25 minutes less. I felt better after this than the 17, or a few weeks back when I did 18
that included 2 miles (straight, at the end) of walking. I also had someone to run with on the
second half of the training run -- the person who normally runs with me for the first 10 miles.
Only took us 4 months to figure out that she could meet up with me later in the run. Between the
weather and the runner, it was a much easier day and I feel much more positive about race day.

Still no prospect for pursuing times. As you can tell from this past week, I really have almost no
mileage base. I also have almost no speed base. So I'll go run the race and enjoy myself. Figure
that it's still a fairly safe bet that I'll finish in less time that I took to reach the marathon
point in my 50k trail race. Anything much beyond that is gravy.

But my race number is promising. I like for my place to beat my race number. The number is 17,000.
As there are typically only about 15,000 finishers, I should be safe as long as I finish.

Digress to coaching observations:

Yesterday a couple of women I've been somewhat peripherally coaching (mostly by way of 'Yes, you
_can_ do it if you do the training.'😉 ran the Army 10 miler. One, who previously thought it a
lofty goal to finish a 10k and be able to do anything else the rest of the weekend, finished
handily, and was remarking on how short the miles seemed. Haven't heard firsthand from the other,
but I understand that they both enjoyed themselves immensely.

Last spring's 10 mile racer (I mentioned her back then) wrote an article for the newsletter about
her experience. Two observations. First, I'll have to blush when I put it into the newsletter (I'm
also the editor). Second, some of the things that she mentioned as being most helpful are not what
I'd have thought she'd name. Important reminder there to be saying constructive things
consistently, even ones you don't really think are big deals.

The pair of women who did the Army 10 miler yesterday are working on egging each other on to a
marathon. At the moment, though, they're thinking about a spring half marathon. Any suggestions?
(When is the Indy half?)

--
Robert Grumbine radix.net~bobgOpen ↗ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much evidence and ease; this
great facility makes them less appreciated than they would be had they been presented in a more
abstruse manner." Two New Sciences

Quoted message said:

Mon-rest Tues-2 mile warmup/cooldown. 6Xmile repeats with 3min jog recovery.
5:09-5:04-5:02-5:00-4:56-4:58. Not too tiring, good. Wed-8 easy 6:50 pace [...]

Andy - love reading your training reports, bewcause (a) they remind me that none of my training
hurts all that much, and (b) they give me an excuse to dream. 🙂 Good luck in Chicago!

mon swim 50min 2700y Took it easy, practice was cancelled. Tired from sun's long run, felt better
after. tue run ~1h ~8m Too easy out, too hard back, meant to be a bit more even. wed swim 1:20 4000
Sprint workout with masters. Rest easy. thu run 47:00 ~5.5 easy 2.5 warmup, threshold pace run 3mi @
6:34 pace, easy < mile cooldown. fri swim 55:00 2900? Took it easy, lots of drills and some hard
50s. sat run 58:00 6.8 Easy run @ 8:25 sun run 1:26 10.3? Easy long run 2x around jamaica pond.

~34 miles, ~8 hours. Probably no more cycling until after the HM.

BAA half marathon this sunday. Trip to new york thurs - sat will provide a good excuse to taper. :-)

-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.

Training for January marathon

Mon: off Tue: am 8k easy pm 17k inc 12k tempo on roads with club Wed: 13.5k easy Thu: 8k easy Fri:
28k long inc 5k at 5:00/k (8/mile), 5k at 4:40/k (7:30/mile) Sat: 9k easy Sun 11.5k easy

Total: 95km (59 miles)

Anthony. Jerusalem, Israel.

First cross-country race next Saturday, then maybe a 10 miler the week after.

Monday: pm) 3.7 miles, fartlek - medium

Tuesday: pm) 4.5 miles in total. 6 x 600m w/200m jog rec - hard

Wednesday: am) 5.7 miles - easy/medium am) 6.6 miles - easy/medium

Thursday: pm) 7 miles in total. 3 x 1.5miles w/2min rec - hard

Friday: pm) 7.45 miles - easy

Saturday: am) 5.75 miles in total. 10 x 375m w/60sec rec - hard

Sunday: pm) 12.3 miles - easy/medium

Total run: 53 miles

--
Brian Wakem

Let's see, I posted this yesterday and apparently it slipped of into the black hole of cyberspace as
nothing showed up so here goes again.

Sunday: Leesburg, Va. LAWS half marathon. Tune up race for the MCM to see where I am. Hilly course
about a third on gravel roads. Lined up practically in the last row as I came with two friends who
wanted to go real slow. Didn't want to leave them at the last minute. No matter because it's a chip
race. About 800 people racing. Perfect weather. No wind, 50's. Mile 1: 7:49 Downhill but slow as I'm
picking my way around the crowd Mile 2: 7:34 Still downhill but up to pace Mile 3: 8:40 HUGE steep
mile long uphill Mile 4: 7:38 Rolling hills Mile 5: 7:51 Ditto Mile 6: 7:54 Ditto Mile 7: 8:05 Ditto
Mile 8: 7:55 Ditto Mile 9: 7:19 All downhill finally Mile 10: 7:17 Ditto Mile 11: 7:32 Flat Mile 12:
7:31 Ditto Mile 13: 7:15 Picking it up, kicking it in Mile 13.1 :44

Total: 1:41:01 5th in AG (50-54 male) out of 30 something. 90th overall. 60 point something in the
AG ranking. Looks like I'm an track for the MCM if the weather is like today.

Lining up last had it's good points as I ended up actually beating three or four kickers that raced
past me at the end.

Monday: DNR Tuesday: 10 miles 1:18:07 7:48/mile Wednesday: 6 X 880 @ 3:30 wu/cd 5 miles Thursday: 8
miles hills 1:02:58 7:52/mile Friday: 10 miles 1:18:53 7:52/mile Saturday: DNR Total: 46 miles

Doug Burke

"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,

Goal: Run without further injury before upcoming PT appt

Monday: dnr

Tuesday: 30 minutes, easy/moderate

Wednesday: 3.5 minutes, very easy

Thursday: dnr

Friday: 45 minutes, very easy.

Saturday: dnr

Sunday: Aborted planned run after 1 mile due to stiffness and grinding pain in hip.

Approx 10 miles total

jen

"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,