Training Week Ending June 10, 2007

6/3 off
6/5 off
6/6 run 0:55 easy 100' cinder
bike 0:28 easy
6/7 run 1:07 very easy 220' cinder
6/8 bike 1:08 moderate 1100' hammered some hills
6/9 run 2:24 easy 75% 1750' hilly trails fartlek
6/10 bike, maybe

4:26 running

Week 23 of a 30 week buildup for the escarpment trail run. Second rest week.
Aside from the general system getting a chance to rest up, and acute minor
injuries, rest weeks where you still run seem to do little to heal areas
under more chronic stress, like my forefeet, for example, which have been
sore for about 3 months. Also, it can catch the body off gaurd if it begins
a deeper healing that it seems to put off when you're running every day.
Case in point on today's semi-long run, my old outer right lower calf
problem (fibularis brevis), which had been just a tight but functioning
muscle, wasn't dynamically stretched properly or something due to more time
off my feet, and it got strained today a bit more than it ever was before,
at one point threatening to cut my run short.

It was an experiment to take 2 weeks easier (though this week was supposed
to be more volume). My intention had been to let the above mentioned areas
heal up, but I see now that takes longer. If I ever do this again, I'll take
a whole week off my feet, and then spend the second week building back up to
normal volume slowly. Another experiment was to run (again) in my Asics
2120s, the new lighter version of the proven 210x line. Just an easy run of
one hour in those had both my forefeet screaming again. There's something
about the new foam that doesn't support my feet properly, leaving them
feeling like they just ran an ultra in Nike Free or something.

Goals:
lose more weight {182/170/160} (no progress this week)
June 17th Greylock 13.5 trail race - Not planning to do this right now but I
could still change my mind about it. I think I'd rather focus on specific
tempo and hill workouts.
Escarpment trail run end of July.
Enjoy some long bike rides in August
A 5k or two sometime this summer
A local 10 miler in Sept.

-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
22 3:43 1:13 1,540
23 4:26 2:24 2,070

Tony S. said:

Week 23 of a 30 week buildup for the escarpment trail run. Second rest week.
Aside from the general system getting a chance to rest up, and acute minor
injuries, rest weeks where you still run seem to do little to heal areas
under more chronic stress, like my forefeet, for example, which have been
sore for about 3 months.

feet just sore or are there other things going on.... blisters, corns,
callouses, etc? i know that MY forefeet have been giving me grief with
corns (at least that's what i think they are). i have learned to
"manage" them now, so they don't hurt as much, or as often. for me, i
think this might be partially because of my gait, my form, whatever...
and possibly my fit of shoe.

Another experiment was to run (again) in my Asics

Quoted message said:

2120s, the new lighter version of the proven 210x line. Just an easy run of
one hour in those had both my forefeet screaming again. There's something
about the new foam that doesn't support my feet properly, leaving them
feeling like they just ran an ultra in Nike Free or something.

ah, the old "company modifying a model of their shoe" trick. hate
that. and that is what seems to be bugging ME, too. never had trouble
with MY Asics before, but these Gel Cumulus shoes have been great over
the years, only to become a bit of a hassle over the last version or
two. they feel tighter in the forefoot, squeezing in on the little toe
from the side and also the big toe from below... make any sense? might
also be part of the ball of my foot thing.

Quoted message said:

Goals:
lose more weight {182/170/160} (no progress this week)
June 17th Greylock 13.5 trail race - Not planning to do this right now but I
could still change my mind about it. I think I'd rather focus on specific
tempo and hill workouts.
Escarpment trail run end of July.
Enjoy some long bike rides in August

you like mixing in some cycling, eh? i have two bikes in the other
room, virtually untouched this year, and really must get out soon, so
i can be bitten by that bug again... and do some nice long rides
again. not too long though 🙂

hope things improve with the foot thing, and good luck with the
training

Cam

Tony S. said:

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

This week in training:

Mon 3.6 @9:27 m/m

Tues off

Wed 5.05 @ 9.15 m/m

Thur 2.25 @ 8:52 m/m

Fri off

Sat 7.77 @ 10:03 m/m

Sun 4.3 @ 11:24 m/m

Total 22.97 @ 9:55 m/m

Overall a good week. Last night Jeff Galloway was speaking about his
training program at a local shoe store and I went to listen and ask
questions. It was very interesting and informative, I learned a lot.
While I may not buy completely into his program of walking a lot
during training, I am definitely going to slow down my training runs.
Next week I would like to have my weekly minute/mile average to be
about 10:30.

I hope everyone had a great week.

Tony S. said:

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

this week:

m - DNR, core workout
tu - :60 tempo run with strides, in the rain (but cold)
w - DNR, core workout
th - :60 tempo with strides
f - DNR, core workout
sa - hill session, about :45 minutes, 6 x long steep-ish bridge (the
only decent "hill" around here... very flat area here), followed by
strides
su - no run, core workout, might cycle a bit

goals:

- maintain fitness, if not improve it, for No Frills 10-Miler Race in
July
- keep up with muscle massage therapy using The Stick (no, the company
is NOT paying me to say that). it's working wonders... no tight
muscles after any workouts now. i just roll with it, then stretch,
before a run - and do the same afterwards. and PRESTO! a brand new
pair of legs!
- maybe think about a 10k (or possibly a 5K) in August
- do some homework on shoes.... these Asics Gel Cumulus have served
me well over the years, but the last version or two have been modified
enough to make me an unhappy customer (too late to return 'em, and i
was forgiving enough to give them another chance... once). tight in
the forefoot/toe box.

i think that's all... good day, eh

Cam

Techguy said:

Tony S. said:

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

This week in training:

Mon 3.6 @9:27 m/m

Tues off

Wed 5.05 @ 9.15 m/m

Thur 2.25 @ 8:52 m/m

Fri off

Sat 7.77 @ 10:03 m/m

Sun 4.3 @ 11:24 m/m

Total 22.97 @ 9:55 m/m

Overall a good week. Last night Jeff Galloway was speaking about his
training program at a local shoe store and I went to listen and ask
questions. It was very interesting and informative, I learned a lot.
While I may not buy completely into his program of walking a lot
during training, I am definitely going to slow down my training runs.
Next week I would like to have my weekly minute/mile average to be
about 10:30.

I hope everyone had a great week.

I forgot my goals again. Run the complete half marathon in December
and weigh in the mid 180's when I do.

"Tony S." <[email hidden]> wrote in message
news:VSIai.1085$Ar5.588@trndny01...

Quoted message said:

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

Mon: 0
Tues: 9 (4.5 am 4.5 pm)
Wed: 11 (6 am 6 pm)
Thur: 0
Fri: 0
Sat: 6 1 w/u The Ok 5k (22:42) 2 cool down pm - 14 mile bike ride
Sunday: 10 easy

Total: 36

Very tired this week, took Thursday and Friday off hoping to feel refreshed
on Saturday.
I didn't feel "eneregized" by the two days off.
I wanted to run a flat 5k to get a benchmark as to where I am in terms of
speed. It wasn't pretty though I did run negative splits
1 - 7:32, 2 - 7:19, 3 - 7:10,.1 41.
Now I know why I think everyone's going too fast on our Sunday runs.

Goals, Races:
TBD
I need to think about this, I thought I would be able to run sub 22 despite
a lck of much quality work, obviously I was wrong.

"Tony S." <[email hidden]> wrote in message
news:SfJai.1159$4t5.975@trndny07...

Quoted message said:

6/3 off
6/5 off
6/6 run 0:55 easy 100' cinder
bike 0:28 easy
6/7 run 1:07 very easy 220' cinder
6/8 bike 1:08 moderate 1100' hammered some hills
6/9 run 2:24 easy 75% 1750' hilly trails fartlek
6/10 bike, maybe

4:26 running

Week 23 of a 30 week buildup for the escarpment trail run. Second rest
week. Aside from the general system getting a chance to rest up, and acute
minor injuries, rest weeks where you still run seem to do little to heal
areas under more chronic stress, like my forefeet, for example, which have
been sore for about 3 months. Also, it can catch the body off gaurd if it
begins a deeper healing that it seems to put off when you're running every
day. Case in point on today's semi-long run, my old outer right lower calf
problem (fibularis brevis), which had been just a tight but functioning
muscle, wasn't dynamically stretched properly or something due to more
time off my feet, and it got strained today a bit more than it ever was
before, at one point threatening to cut my run short.

I started having things hurt that hadn't even been bothering me after two
days off!

Quoted message said:

It was an experiment to take 2 weeks easier (though this week was supposed
to be more volume). My intention had been to let the above mentioned areas
heal up, but I see now that takes longer. If I ever do this again, I'll
take a whole week off my feet, and then spend the second week building
back up to normal volume slowly. Another experiment was to run (again) in
my Asics 2120s, the new lighter version of the proven 210x line. Just an
easy run of one hour in those had both my forefeet screaming again.
There's something about the new foam that doesn't support my feet
properly, leaving them feeling like they just ran an ultra in Nike Free or
something.

Goals:
lose more weight {182/170/160} (no progress this week)
June 17th Greylock 13.5 trail race - Not planning to do this right now but
I could still change my mind about it. I think I'd rather focus on
specific tempo and hill workouts.
Escarpment trail run end of July.
Enjoy some long bike rides in August
A 5k or two sometime this summer
A local 10 miler in Sept.

-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
22 3:43 1:13 1,540
23 4:26 2:24 2,070

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

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:SfJai.1159$4t5.975@trndny07...

Quoted message said:

6/3 off
6/5 off
6/6 run 0:55 easy 100' cinder
bike 0:28 easy
6/7 run 1:07 very easy 220' cinder
6/8 bike 1:08 moderate 1100' hammered some hills
6/9 run 2:24 easy 75% 1750' hilly trails fartlek
6/10 bike, maybe

4:26 running

Week 23 of a 30 week buildup for the escarpment trail run. Second rest
week. Aside from the general system getting a chance to rest up, and
acute minor injuries, rest weeks where you still run seem to do little to
heal areas under more chronic stress, like my forefeet, for example,
which have been sore for about 3 months. Also, it can catch the body off
gaurd if it begins a deeper healing that it seems to put off when you're
running every day. Case in point on today's semi-long run, my old outer
right lower calf problem (fibularis brevis), which had been just a tight
but functioning muscle, wasn't dynamically stretched properly or
something due to more time off my feet, and it got strained today a bit
more than it ever was before, at one point threatening to cut my run
short.

Quoted message said:

Quoted message said:

Quoted message said:

I started having things hurt that hadn't even been bothering me after
two

days off!

I hit enter accidentally. What's up with the feet? Have you seen a
podiatrist?
I started having pain in my forefoot in both feet a few years ago. At the
time I think it was a result of too much time on my feet with inadequate
correction for pronation. It eventaully morphed into plantar fascia problems
and a torn fascia in the left foot.

Incidentally I foudn the same thing with the 2120. It is lighter but seems
much harder. My favorite road shoe is the Brooks Burn. They are light and
soft and accomodate my full length orthotics comfortably.

Take it easy.

Parker

Tony S. said:

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

Easy week, after Saturday's longest run ever.

4 June
- Run: Easy, 3k@25 minutes

5 June
- Weights: Upper body, 25/10RM, 45min

6 June
- Run: Easy 3.5k@30 minutes

7 June
- Off

8 June
- Run: Moderate, plus 2x60 hill repeats, 6k@35 minutes

9 June
- Bike: Easy/Moderate, 45 minutes
- Swimming: Easy/Moderate, 20 minutes

10 June
- Weights: Upper body, 25/10RM, 45min
- Run: Fartlek, flat, pavement, 4.6k@30min

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 8.25 ga 81% 1,167 ---
Wed 12.04 ml 82% 1,367 ---
Thu 0.00 rest --- --- weights
Fri 7.98 ml 84% 903 ---
Sat 6.01 rec 78% 843 ---
Sun 15.01 ml 80% 2,328 no sleep
----------------------------------------------------------------------
Week 49.29
Year 967.21

Training:
Week 1 of 18-week marathon prep. Felt really crappy on Sunday after
getting just 2 hours of sleep. The heat and hills started getting to me.
Slogged thru the final 5 miles. Easy runs not easy enough. Still getting
used to the heat, which is keeping the HR up too high on recovery days.

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

Have a great week rec.runners!

--
Phil M.

Quoted message said:

Incidentally I foudn the same thing with the 2120. It is lighter but
seems much harder.

The 2100s weighed 14.6 oz (size 12.5 M). The 2110s weighed 15.6 oz. I'm
used to running with bricks, but this is getting out of hand. My
favorite shoe is still the Brooks Adrenaline GTS 5. Very nice ride, with
just enough support and cushioning for me. I'm on my 8th pair. Getting
really difficult to locate any more. I've tried the GTS 6 and GTS 7.
Neither one is an improvement as far as I'm concerned.

Quoted message said:

My favorite road shoe is the Brooks Burn. They are light and
soft and accomodate my full length orthotics comfortably.

Seems to me a guy that would wear the 2120s (stability) would not also be
wearing Brooks Burn (neutral trainer). Or are you using the
Asics primarily as a trail shoe?

--
Phil M.

Tony S. said:

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

Mon: DNR due to weather
Tues: 45 min/ felt easy, 3.66 miles, 12:17 pace... grueling humidity
Wed: DNR due to work
Thur: 38 min/moderately easy, some weird aches and pains, 2.82 miles,
13:35 pace
Fri: 23 min - sucky run with weird aches and pains; very slow -
slowest pace all week at 13:51 pace
Sat: DNR (deliberately)
Sun: 23 min; 2.04 miles - fast for me at 11:40 pace - felt great &
pace seemed consistent - no aches and pains

Total running time 2:09; total mileage 10.2

This is about 20 minutes more than last week, but 30 minutes less than
the week before.

Looking at this, I now think that my bad run on Friday had more to do
with incomplete recovery from Tuesday's long, hot, humid run. While it
felt like an easy pace, I was probably going a bit too fast given the
conditions and the fact it was a "long" run for me. It seems by
today's run I'm now fully recovered from it.

jen

On Sun, 10 Jun 2007 01:56:05 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
4 7
5 6
6 9
7 5
8 0 rest
9 0 cross train, canoeing/kayaking
10 8

total 35
YTD total 728.9

good week.

Racing season about over locally, until cool weather comes back.
Looking to arrange some necessary trips around a race or two.

Frank

Phil M. said:

Quoted message said:

Incidentally I foudn the same thing with the 2120. It is lighter but
seems much harder.

The 2100s weighed 14.6 oz (size 12.5 M). The 2110s weighed 15.6 oz. I'm
used to running with bricks, but this is getting out of hand. My
favorite shoe is still the Brooks Adrenaline GTS 5. Very nice ride, with
just enough support and cushioning for me. I'm on my 8th pair. Getting
really difficult to locate any more. I've tried the GTS 6 and GTS 7.
Neither one is an improvement as far as I'm concerned.

Quoted message said:

My favorite road shoe is the Brooks Burn. They are light and
soft and accomodate my full length orthotics comfortably.

Seems to me a guy that would wear the 2120s (stability) would not also be
wearing Brooks Burn (neutral trainer). Or are you using the
Asics primarily as a trail shoe?

With a good pair of orthotics I don't think a stability shoe is a must
even if that would normally be the correct shoe choice. I wore 2100s
when I wasn't using orthotics. I use the Asics as a bum around in
shoe at this point. I will probably go back to using Brooks Radius
when I need traction. That's the down side of the
Burn, very little tread, not good in snow, mud, etc.

Parker

Phil said:

The 2100s weighed 14.6 oz (size 12.5 M). The 2110s weighed 15.6 oz.
I'm used to running with bricks, but this is getting out of hand.

Dunno if this is still the case, but I'd read a few years ago that as
the Asics "numbered" lines were bulking up with each iteration, the
2xxx series was becoming the Kayano and the 1xxx was the new 2xxx.
Might be worth trying on a pair of the 1000's if you're a fan of prior
versions of the 2000's.

Or not. I have no direct experience to relate. My first adult
running shoes in 2003 were 1080 and they served me well but I haven't
kept up with Asics trainers nor did I have much to compare them with
at the time. All I know is, there's little point in loyalty to a
model name like "Pegasus" or series like "2xxx" when the shoe
companies consistently reuse names without much regard for whether the
current shoe has much in common with predecessors sharing that name.

Speaking of blast-from-the-past shoe models, I may give one of these a
shot:

http://www.zappos.com/n/p/dp/2432830/c/73897.html
http://www.zappos.com/n/p/p/7208295/c/21755.html

They also have the regular (not "low pro" or "AC"😉 Jazz but I suspect
I'd prefer the relatively more minimal variants.

Goal : get my effin act together

Mon and Thu - I ran, about an hour each time. Can't remember what.

Rest of week - sweet [censored] Adams

_____________
Tote 2h 25k? 15mi

On Sun, 10 Jun 2007 01:56:05 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

last week of school before graduation and I get my life back.

M: 10mi (8:58)
T: 6mi (7:56), fast middle miles
W: 6.01mi (8:44), warm-soup weather
R: 8mi (8:21) incl a total of 2.5mi @ 6:47
F: 7mi (9:13)
Sa: 9.1mi (8:39) incl 8x100m strides
Su: 15.75mi (7:36) even warmer, soupier soup; cut this one short

total: 61.9 miles. Yes, this is a cutback - not the typical way to
start a marathon training plan :-)

good week all

Karen

live! vicariously!

"Tony S." <[email hidden]> wrote in message news:VSIai.1085$Ar5.588@trndny01...
| Greetings rec.runners! Please tell us about your training week and goals.

total: 41.6 mi run, 15 mi walk, 19.3 mi bike
including first trail run in a 10.3 K mountain race

mon: 2 mi walk, 13 mi bike
tue: am 3 mi & pm 6.6 mi run
wed: 9.8 mi run
thu: 5.6 mi run, 2 mi walk
fri: 6 mi walk
sat: 7.6 mi run including Northfield Mt 10.3K (6.4 mi) trail race in 55:08 @8:37 min/mi,
5 mi walk
sun: 9 mi run, 6.3 mi bike

The pace for the trail race was at least 1:15 min/mi slower than my 10K pace.
Probably due to half up and other half down mountain trails,
first time off road, rain, weak @ up hills and no taper for the race.
I expected slower than road speed but not by that much.
Whoever discount or discredit the trails, go try for yourself.

Next weekend: 50-50 to do the Mt. Greylock trail HM.
(good 20+ training run vs running like a cave man)

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

Quoted message said:

Tony S. said:

Week 23 of a 30 week buildup for the escarpment trail run. Second rest
week.
Aside from the general system getting a chance to rest up, and acute
minor
injuries, rest weeks where you still run seem to do little to heal areas
under more chronic stress, like my forefeet, for example, which have been
sore for about 3 months.

feet just sore or are there other things going on.... blisters, corns,
callouses, etc? i know that MY forefeet have been giving me grief with
corns (at least that's what i think they are). i have learned to
"manage" them now, so they don't hurt as much, or as often. for me, i
think this might be partially because of my gait, my form, whatever...
and possibly my fit of shoe.

I would just say sore so far, though they did get bad a few times and
swelled up enough that it felt like something was out of place (there might
have been) but icing made them feel relatively normal again. They're much
better than they were 3-4 weeks ago, when they got over-stressed for a while
there and some toes were stiffening -- it's always a bad sign when soreness
spreads to surrounding areas. I think I should be able to complete my main
running season here with 2 months to go, then rest them more. I will ice,
massage, and take time off my feet if needed.

Quoted message said:

Another experiment was to run (again) in my Asics

Quoted message said:

2120s, the new lighter version of the proven 210x line. Just an easy run
of
one hour in those had both my forefeet screaming again. There's something
about the new foam that doesn't support my feet properly, leaving them
feeling like they just ran an ultra in Nike Free or something.

ah, the old "company modifying a model of their shoe" trick. hate
that. and that is what seems to be bugging ME, too. never had trouble
with MY Asics before, but these Gel Cumulus shoes have been great over
the years, only to become a bit of a hassle over the last version or
two. they feel tighter in the forefoot, squeezing in on the little toe
from the side and also the big toe from below... make any sense? might
also be part of the ball of my foot thing.

Quoted message said:

Goals:
lose more weight {182/170/160} (no progress this week)
June 17th Greylock 13.5 trail race - Not planning to do this right now
but I
could still change my mind about it. I think I'd rather focus on specific
tempo and hill workouts.
Escarpment trail run end of July.
Enjoy some long bike rides in August

you like mixing in some cycling, eh? i have two bikes in the other
room, virtually untouched this year, and really must get out soon, so
i can be bitten by that bug again... and do some nice long rides
again. not too long though 🙂

hope things improve with the foot thing, and good luck with the
training

Cam

Thanks - yea I've always mixed in cycling, though less this year since I was
trying to run more volume than in past years. Plus, I must admit I'm a bit
of a fair weather cyclist. I don't mind running in cold or rain, but I don't
like cycling in bad or cold weather much. It feels great to get out on the
bike a few times the last few days. I hope I can get my biking up to several
hours a week as cross training.

-Tony