Training Week Ending May 27, 2007

Goal: Wait for deisre to run to come back again. This may also involve
getting below 76 kilos :-(

Mon-Sun 0:00 DNR, couldn't be arsed.

I am new to this group, have lurked and really respect and appreciate
runners. I had two heart attacks, 4 stents and finally open heart
surgery. I weighed 400 lbs when this happened, in 2003. Because of a
proper diet, and lots of walking I weigh 200. I was told to change my
lifestye or die. I recently was able to have a total hip replacement,
and now do not run....I do however walk 10,000 steps a day. I will be
starting my 40 th year of teaching World History and coaching football
and softball at our high school. I feel better today at age 61 than I
ever did at age 31.

God Bless

Mark

steve common said:

Mon-Sun 0:00 DNR, couldn't be arsed.

Correction:

Sun 1:00 12.2k 7.6mi 74% HRmax Base on roads. Wind, pouring rain.

On Sun, 27 May 2007 02:49:23 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: increase not just mileage but miles-at-one-time; my current
school/work schedule rarely allows more than 8 or 9 miles in the
morning, but that's going to change soon. upcoming races: maybe a 5K
June 2; maybe a 5K June 9; maybe some other stupid short races over
the summer; marathon Oct 7.

M: AM 9mi (8:25), PM 4mi (8:23)
T: AM 6mi (8:14), PM 4mi (8:42)
W: 5mi (9:12), PM 6mi incl ladder workout at track -
100s/200s/300s/400 and back down
R: AM 6.25mi (8:10), PM 4mi (9:00)
F: AM 7mi (9:09), PM 4mi (9:06)
Sa: 9.5mi (8:50)
Su: 16mi (7:20)

total: 80.8 miles

Sunday's run was with club people I hadn't seen in a while, and it was
great, one of those outta-nowhere effortless fun things. Sometimes,
after I've been running alone for a while, running with a group can be
amazing.

good week all

Karen

live! vicariously!

Tony S. said:

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

I only ran Saturday and Sunday due to sore muscles after last
weekend.

Sat 6.29 miles 1:00:32 9.38 m/m
1 min >5K pace 3 min 10 m/m pace. Started at 8 minutes mark stopped at
48 minute mark.

Sun 4.54 miles 42:41 9.24 m/m easy recovery run

I can remember when my fast runs were at the 10 m/m mark. Now my easy
runs are under 9:30 m/m.

Goals

2.7 - 3 mile prediction run June 2

10K race July 1

Maybe

Disney half marathon Jan 12, 2008, if I feel I am not ready I will
shoot for a half later in the year.

Tony S. said:

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

another low mileage week. will i ever see 30 again??

tues 5/22- 6.4 miles (1:02, last half mile in 3:27)
weds 5/23- 2 miles at 4am. all i can say is "gah"..
thurs 5/24- 8 miles
sat 5/26- 11 miles (1 hour 50 minutes) flat-ish
-----------
27.4 miles total

not a lot of miles, but i was exhausted after saturday's run, so it's
not like i'm not challenging myself, that's depressing! 🙂 no hills this
week, trying to alternate "hilly" weeks with flat weeks to give my knees
a rest.

i'm trying to get some shorter runs in before work. don't know how or if
that's going to work out, we'll see..("there's a 4 in the morning now?"😉

heather

Quoted message said:

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

Day Mi Type AHR climb Other
----------------------------------------------------------------------
Mon 0.00 rest --- --- weights
Tue 7.17 rec 79% 1,319 hilly
Wed 9.49 ml 79% 1,356 ---
Thu 0.00 rest --- --- weights
Fri 9.32 ml 82% 1,364 ---
Sat 4.64 rec 75% 472 ---
Sun 15.39 ml 80% 2,077 ---
----------------------------------------------------------------------
Week 46.01
Year 877.96

Training:
18-week marathon training starts on 6/4. Maybe take it easy
next week with a shorter longer run.

Racing:
7/4/07 - Peachtree Road Race 10k
10/7/07 - marathon

Have a great week rec.runners!

--
Phil M.

Tony S. said:

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

Hello!

Summary:
21/5 Weights: upper body, focus shoulders
22/5 Run: 6x300/100 intervals, Weights: legs
23/5 Weights: upper body, focus chest
24/5 Run: 22 minutes hilly, Weights (upper body, focus back + triceps)
25/5 Off
26/5 Bike: 15 min, Run: 4k@20min + 6 50-100m strides, Bike: 15 min,
Weights: upper body, focus biceps + hips and calves
27/5 Bike: uphill 1000m@1h25m

21 May

- Gym: Starting mixed workouts. Medium intensity high frequency low
volume (2 per week, 1 exercise, 2 sets per major muscle group at
10,25 reps) workouts with higher intensity medium volume at lower
frequency (1 per week, 2-4 exercises, 2-3 warmup + 1-2 workout sets
at 6-8 reps). Today did high intensity Shoulders 3x2-3@6-8RM and the
rest of upper body.

22 May

- Run: 10 min warm up@130bpm, then 6x1/1 minute intervals, covering
around 2400m all in all (probably ~ 300/100 for each interval). This
time heart rate was 170+ from the outset, but I managed to have more
or less even effort throughout and the last repetition was not
uncomfortable. I managed to do the 10 minute cooldown without
crawling.

- Weights: Legs - relatively lower volume and slightly higher
intensity, 10-15RM. Worked quadriceps, triceps and glutes with
extensions, curls, deadlifts, squats and lunges. Leaving calves and
hips for Thursday's workout. New max weight for quad extension:
58Kg. Managed to do 8 reps at 80Kg in squats, but it's a bit too
heavy I think. Light weights lunges, maxing at 20 Kg. I wonder if I
should do some plyometrics instead.

- Tired at 23:00, early night in.

23 May

- Weights: Upper body, focus: chest. Only 50Kg at bench press and 60
at dumbell press, not feeling very strong today.

24 May

- Weights: Upper body, focus: back (100kg), triceps (40kg), tried
biceps but only 5x30kg on S-bar.

- Run: Medium hills, 22 minutes, 3.4k@160bpm

- Bike: Up a hill and back down in 20min

25 May

Off

26 May

- Bike+Run+Strides+Bike:

* Bike: 15min easy

* Run: warmup - gentle inclines, varied surfaces, 4km@20minutes,
155bpm, generally even effort, around 5:00/km, but some slightly
faster bits.

* Strides: Barefoot 4x100 and 2x50, with slow laps in between, total
time 20minutes. Felt very good, but at noon with 27C, track was
too hot to do it barefoot, did most of them on the turf and it
still hurt a bit.

* Bike: 20min easy

- Afternoon nap

- Weights: Biceps, same max at S-bar (15Kg), but 2 sets with 6 reps
each. Rest of upper body 2 sets at 25 @ x + 10 @ 2x. Then a few
sets of thigh exercises and some work for the calves, maxed out at
120, but 100 was more comfy.

27 May

- Bike: Mugel attempt #2! I was well-hydrated, but I carried only
750ml with me. After 15 minutes of biking to the foot of the
mountain, I started.. I managed to climb ~1000m and then I wasn't
really feeling like continuing (8km done, 2 more to go, but no more
hard inclnies). I had no water since the 5th km and my left knee and
hip were slightly sore. Well, next time I'll be more prepared. When I
came back I was weighing at least 1kg less, so more water is a must!

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

h squared said:

Tony S. said:

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

another low mileage week. will i ever see 30 again??

not a lot of miles, but i was exhausted after saturday's run, so it's
not like i'm not challenging myself, that's depressing! 🙂 no hills this
week, trying to alternate "hilly" weeks with flat weeks to give my knees
a rest.

FWIW I feel my knees when I am going down moderate inclines on asphalt
than I do on really steep stuff on gnarly trails. Perhaps just because
I'm forced to go slower - or maybe because I am not doing anything nearly
as long as you most of the time (longest run this year 55min)

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

Quoted message said:

This may also involve getting below 76 kilos :-(

Yeah, me too. Want to get back to 165 lbs (74.8 kilos). Only need to lose 1
kilo. My weight-lifting obsession is conflicting with my running obsession.

--
Phil M.

Quoted message said:

I am new to this group, have lurked and really respect and appreciate
runners. I had two heart attacks, 4 stents and finally open heart
surgery. I weighed 400 lbs when this happened, in 2003. Because of a
proper diet, and lots of walking I weigh 200.

You get my utmost respect for that achievement! I'm sure you know that
now you'll be facing an even greater challenge - keeping it off (been
there and still doing that).

Quoted message said:

I was told to change my lifestye or die.

Certainly a motivating factor, I'm sure.

--
Phil M.

Tony S. said:

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

Mon: run 30 min/approx 2.8 miles
Tues: run 45 min/3.5?? miles and walk 40 min
Wed: walk 40 min
Thurs: run 30 min/2.8 miles and walk 75 min
Fri: walk 40 min
Sat: run 30 min/2.8 miles
Sun: run 30 min/2.8 miles

Total: 14.7 miles (guesstimate)

Wow, that was the most I've run in years. And no injuries, aches or
pains!

jen

Tony S. said:

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

Mon/Tue/Thu/Fri - bike to work (7hr total, kept it very slow Thu/Fri)
Wed - run, 6.6 mi, tempo+, 41:xx, quite hard
Sat - run, 8.1 mi, 52:xx, sluggish but hopefully relaxed?
Sun - easy pace rail trail bike ride that got out of hand, 65 mi
(~5hr)

One week til the marathon. I really hope I didn't screw things up by
not taking a rest day, and especially with that semi-long ride today.
The upside: great ride up from Cumberland, MD over the Eastern
continental divide into Meyersdale, PA, then a massive BBQ chicken
lunch (half a chicken!) I just stumbled upon that was being put on by
the fire dept, then 23 miles of downhill back to the car.

So I'll be balancing this week's lousy taper with a "super-taper" next
week. One very short'n'easy run on Tue or Wed, and 3 days of either
total rest or lunchtime walks.

5/21 run 0:41 very easy, cinder
5/22 run 1:04 very easy 100' cinder
5/23 run 1:33 easy 380' cinder, (saw copperhead snake)
5/24 run 0:58 v.e./easy 120' cinder, 5 strides
bike 0:41 easy
5/25 run 0:54 easy 120' cinder
bike 0:29 easy
run 0:43 easy 160' cinder
5/26 off
5/27 run 3:10 moderate 77% 2800', 1/2 cinder 1/2 rough hiking trails
(+frantic walk doing family shopping at mall before long run, 3+
miles AM)

9:03 running

Week 21 of a 30 week buildup for the escarpment trail run. Today's long run
was pushing it, on sore achilles/calfs, sore left knee, right hip acting up
(no time to stretch it properly), and generally weary legs. But it was
easier knowing that I can take several days off from running this coming
week, and it was good to push it over 3 hours since I need some long runs,
and it was a warmer day, so I could get in some early mild heat training.
Midway through the run, I was running the hills well, and jamming on the
hiking trail having fun, so though I dragged the last 1/2 hour, it was still
good.

This ends what was for me a period of heavier volume, and I will now take 2
weeks much lighter to let several areas heal up and let the body
supercompensate (hopefully). After that, it's 5 weeks of somewhat less
volume, but more Hadd and tempo runs, capitulated by several big days of
hill repeats; followed by a 2 week taper. The weight is finally coming off,
with more discipline, and warmer days.

Goals: lose more weight (172 from 182 now), 5k next week, Greylock 13.5
trail race
(probable), Escarpment trail run end of July.

-Tony

'07 summary
wk hrs long climb
1 3:02 0:51 -
2 5:48 2:02 1,750
3 6:05 1:32 1,600
4 6:43 1:59 3,150
5 2:08 0:45 -
6 7:15 1:59 3,100
7 7:49 2:01 3,280
8 8:05 2:15 4,650
9 3:02 0:53 1,100
10 4:03 1:07 1,000
11 8:32 2:38 4,700
12 4:48 1:44 1,800
13 8:13 2:46 4,030
14 8:16 2:19 4,250
15 8:31 2:49 4,850
16 4:16 1:39 1,760
17 5:58 2:31 3,110
18 8:39 1:50 2,880
19 9:06 3:15 5,650
20 6:46 1:43 955
21 9:03 3:10 3,680

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

Quoted message said:

Tony S. said:

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

I only ran Saturday and Sunday due to sore muscles after last
weekend.

The 6.29 mile interval session?

Quoted message said:

Sat 6.29 miles 1:00:32 9.38 m/m
1 min >5K pace 3 min 10 m/m pace. Started at 8 minutes mark stopped at
48 minute mark.

Sun 4.54 miles 42:41 9.24 m/m easy recovery run

I can remember when my fast runs were at the 10 m/m mark. Now my easy
runs are under 9:30 m/m.

Interesting. What are your current race paces? My base training speed
doesn't change much except it gets slightly faster when I get lighter. My
easy runs are around 9:30-9:45 mpm, but my recovery runs can be even 2 mins
slower than that.

-Tony

Quoted message said:

Goals

2.7 - 3 mile prediction run June 2

10K race July 1

Maybe

Disney half marathon Jan 12, 2008, if I feel I am not ready I will
shoot for a half later in the year.

Foot injury (probably navicular stress fracture) is almost 100%. Raced on
Saturday without problems, after taking 3 days off this week.

Plans:
1. Get mileage up to 70 mpw for 3-4 weeks, lose a few lbs.
2. Gradually add effort to my Tues and Thurs mountain runs.
3. Substitute speedwork for Thurs mountain run after adapted to #2.
4. sub-marathon trail race within another month or so.

Mon: Off
Tue: 12 miles, 2400' climb to 4700' above Pasadena. Medium effort up, easy
down.
Wed: 8 miles, 1000' climb in the Santa Monica mtns (Westridge to the radar
towers). Felt strong.
Thu: 3.5 hike with a few downhill strides in Griffith Park.
Fri: off
Sat: 9 2.75mi warmup + Topanga 10k race, 1200' climb, 48:07.
Sun: 10 6000' climb to Mt. Baldy, el 10,064'. Easy up (130-135 pulse) and
down.

42 healing/tapering miles.

Tony S. said:

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

news:[email hidden]...

Quoted message said:

Tony S. said:

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

Quoted message said:

I only ran Saturday and Sunday due to sore muscles after last
weekend.

The 6.29 mile interval session?

Quoted message said:

Sat 6.29 miles 1:00:32 9.38 m/m
1 min >5K pace 3 min 10 m/m pace. Started at 8 minutes mark stopped at
48 minute mark.

Quoted message said:

Sun 4.54 miles 42:41 9.24 m/m easy recovery run

Quoted message said:

I can remember when my fast runs were at the 10 m/m mark. Now my easy
runs are under 9:30 m/m.

Interesting. What are your current race paces? My base training speed
doesn't change much except it gets slightly faster when I get lighter. My
easy runs are around 9:30-9:45 mpm, but my recovery runs can be even 2 mins
slower than that.

-Tony

Quoted message said:

Goals

Quoted message said:

2.7 - 3 mile prediction run June 2

Quoted message said:

10K race July 1

Quoted message said:

Maybe

Quoted message said:

Disney half marathon Jan 12, 2008, if I feel I am not ready I will
shoot for a half later in the year.

The pace of my last race was 8:08.

Tom said:

One week til the marathon. I really hope I didn't screw things up by
not taking a rest day, and especially with that semi-long ride today.

Might be easy for *me* to speculate since they ain't my legs and it's
not my race, but I'd imagine extra cycling a week out has got to be a
lot less problem than extra running. You're not subjecting yourself
to any pounding and the attendant eccentric muscle damage. Once you
get within a handful of days of the race, it's easier to see where
it's not just a damage/recovery issue but also jealously hoarding your
glycogen, so *any* activity is "dangerous".

That's little more than a random guess, but hey, it's a guess in your
favor.

Say, how do cyclists taper for important races? And I mean tapering
their training; I'm not asking about their pharmaceutical regimens.
Is the mainstream practice anything like the marathon world's ~3 week
exponential taper?

Quoted message said:

The upside: great ride up from Cumberland, MD over the Eastern
continental divide into Meyersdale, PA, then a massive BBQ chicken
lunch (half a chicken!) I just stumbled upon that was being put on by
the fire dept, then 23 miles of downhill back to the car.

Sounds terrific. How could that not have been worth it?

Good luck next week Tom.

P.S. I read that Rogaine could probably help you with that 'stache;
however:

-- snip --
Another word of caution for those considering minoxidil for facial
hair growth: there have been anecdotal reports of additional hair
growth in places other than where the drug was applied, such as the
chest, back, abdomen, and unusual facial hair growth by some users
(i.e., very high on the cheeks just under the eyes). Some of this
growth can continue well after discontinuation of minoxidil. If these
risks are a concern, you may not wish to use minoxidil.

Common side effects of minoxidil include skin irritation, itch,
contact dermatitis, hives, swelling, and sensitivity. Rare side
effects include blurred vision, chest pain, decreased libido,
difficulty in maintaining an erection, fast or irregular heartbeat,
flushing, headache, lightheadedness, numbness or tingling of the
hands, feet, or face, or rapid weight gain.
-- snip --

That part about growth in nontraditional areas is awesome. Man, think
of the possibilities! I'm thinking it'd be mighty suave to do thick
rings of hair around each eye, like a raccoon.

61 miles, as

Mo AM: 4.15 recovery (~8:25/mi)
PM: 4.15 recovery

Tu AM: 7.75 easy + strides (which felt like a bad idea with the PF)
PM: 4.15 easy

We AM: 4.25 easy
PM: 4.35 easy

Th AM: 7.90 easy-mod

Fr AM: 4.15 easy

Sa AM: 4.15 moderate
PM: ---- steak-and-wine-loading

Su AM: 15.75 easy-mod, legs felt great, brimming with steakogen

year to date: 1187 miles

upcoming
--------
sun run fun