Training Week Ending July 15, 2007

In article <QWami.4127$225.1964@trndny03>,

Tony S. said:

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

Mon.: 3.50 miles 49:51 (14:13 pace)
Wed.: 3.51 miles 50:39 (14:26 pace)
Fri.: 3.50 miles 50:37 (14:27 pace)

This week's goals: 3 3/4 miles on Monday and Wednesday; 5K race on
Saturday. Following week: 3 3/4 miles Monday, Wednesday, Friday. The
week after that, I start the 1/2 marathon training plan.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Tony S. said:

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

7-10 - 7.06 miles @ 9:31 m/m 1:07:10
7-11 - 5.14 miles @ 9:53 m/m 50.47
7-14 - 11.02 miles @ 10:09 m/m 1:51:48
7-15 - 5.14 miles @ 10:56 m/m 56:14

week totals

28.36 miles @ 10:05 m/m 4:45:59

I had a very good training week. My Sunday run was a bit faster than
last weeks, but when I was through I was not even breathing hard. Next
week I am cutting back to only three days, and fewer miles, to help my
body recover a bit.

My goals are to break 25 minutes in my next 5K, and to average 10 m/m
in the December half marathon in Jacksonville. I hope everyone had as
good a week as I have had. Good luck.

On Sat, 14 Jul 2007 21:08:00 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: keep it up. upcoming races: maybe a few 5Ks between now and
twin cities; marathon Oct 7.

M: AM 6.5mi (9:10); PM 4mi (8:35)
T: AM 7mi incl 6x600 (approx) on the road, avg 2:14; PM 4mi (9:37) v
slow w/xc girls
W: AM 8mi (8:54); PM 5mi (8:50)
R: AM 9mi (8:00) w/friends; PM 3.84mi incl 6x40s hard up a little hill
w/xc girls
F: 10.25mi (8:56) w/friends
Sa: 6.54mi (8:47)
Su: 17.25mi (7:46), first 4.25 solo, the rest w/friends

total: 81.4 miles

I can't believe I'm actually going to say this, but I feel good!

good week all

Karen

live! vicariously!

In article <[email hidden]>,

joe positive said:

I can't believe I'm actually going to say this, but I feel good!

That's great.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Next week, *really* start with some speedwork, maybe 15x200m a la Billat
(Stumpus variation). Base seems solid now.

Next: find a 5k or trail race within a couple of weeks.

Mon: 8 easy, 400' climb on trails.
Tue: 12, med 2400' climb to 4300'. 1:03 up, :39 down. Felt pretty good.
Wed: 7.5 easy on quiet flat streets at 5:30am.
Thu: 11, 2400' climb in Topanga. No zip, took it easy and cut it 1 mile
short.
Fri: 6.5 very easy, 800' climb. Hiked up one steep hill.
Sat: 18.4, 2400' climb in 2:38. 9:03/mile out, 8:03/mile back. Easy/med.
Felt great.
Sun: 9 real easy, 400' climb on shady easy trail w/lots of stream crossings.
**

72.4 miles, 8800' climb.

** Stopped at turnaround at the waterfall and chatted with a couple runners
for 20 minutes. Note to CP: Does that make this a two-a-day?

Quoted message said:

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

Day Mi Type HR% climb Other
----------------------------------------------------------------------
Wed 3.71 rec 71% 297 ---
----------------------------------------------------------------------
Week 3.71
Year 1,183.02

Week 6 of 18-week marathon prep. Left knee pain brought me to a grinding
halt grinding halt. This is he first time I've been stopped in the
middle of a run because of pain. Had to limp back to my car. Could be a
medial meniscus tear. Not sure. Rest, ice and motrin is all I've been
doing. I'll see how that goes for a few weeks, then see a doc if things
don't get better.

Have a great week rec.runners!

--
Phil M.

On Sat, 14 Jul 2007 21:08:00 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
9 5.3
10 0
11 6.8
12 6
13 7.2
14 8.5
15 4

total 37.8
YTD total 913.1

Good week. Summer average staying above 36 miles/week which is a
goal. Start some speed work next week in anticipation of some late
summer early fall races. Saturday's run was a good one. Tried to
stay up with a couple of "girls". I hung with them for a few miles
but they finally opened a gap. Feel good about that, these not your
ordinary girls, both have been state champion high school XC runners
in the last couple of years. Tempo for me, cruise for them.

Frank

On Sun, 15 Jul 2007 11:47:57 -0700, Michelle <[email hidden]>

Quoted message said:

In article <[email hidden]>,

joe positive said:

I can't believe I'm actually going to say this, but I feel good!

That's great.

Can I lick your puss, while your GF sucks my boyz?

--
_________________
Alric Knebel

http://www.ironeyefortress.com/C-SPAN_loon.html
http://www.ironeyefortress.com

--
Posted via a free Usenet account from http://www.teranews.com

Tony S. said:

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

Mon: walk 60 min, 3.5miles
Tues: run 29 min, 2.32miles
Wed: run 23 min, 1.73miles
Thurs: walk 60 min, 3.33miles
Fri: Off
Sat: run 30 min, 2.32 miles
Sun: run 30 min, 2.32 miles

Total mileage: 15.5 (8.7 miles of which were ran)

Backed off on my running this week, per doctor's instructions, and
didn't bother to figure out my pace (ahem, Charlie!!). No further
alarming chest pains & no heartburn either (since I made sure to run
only on an empty stomach). Did still have some weird issues with my
hands - they get all hot and tingly near the beginning of my run, then
start to swell near the end of my run.

Saw the cardiologist on Friday and he ran another EKG and listened to
my heart, which he said sounded good. He also acted impressed with my
amount of running, which to me seems like nothing but I guess to
someone who sees a lot of out-of-shape sick people it's pretty
good. :-)

I'm going in on Tuesday for the stress test and an echo. He says my
only risk factor for heart disease is my history of smoking (I quit
one year ago), and like my GP he suspects it's probably a GI problem -
will run stress test just to be safe though. Doc said to go ahead and
run this weekend, but no more than 30 minutes and if I had any chest
pains before the stress test next week, to curtail it. So I ran on
Saturday and again today and am happy to report I didn't drop over
dead!

Of interest, my blood test results came back, indicating I may have an
autoimmune disease such as rheumatoid arthritis, which would certainly
explain the bouts of weird joint & muscle aches and pains I have been
having on and off in my hips and such (which I have often attributed
to my shoes or increases in mileage!!). For years my GP has suggested
I may have osteoarthritis, but whenever I've had xrays of my joints,
there is no proof of any degeneration. But I assume these recent test
results mean yet another referral to yet another doctor is in my
future. I hate getting old; it sucks. :-(

jen

shinypenny said:

Tony S. said:

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

Quoted message said:

I'm going in on Tuesday for the stress test and an echo. He says my
only risk factor for heart disease is my history of smoking (I quit
one year ago), and like my GP he suspects it's probably a GI problem -
will run stress test just to be safe though. Doc said to go ahead and
run this weekend, but no more than 30 minutes and if I had any chest
pains before the stress test next week, to curtail it. So I ran on
Saturday and again today and am happy to report I didn't drop over
dead!

(

Quoted message said:

jen

"He says my

Quoted message said:

only risk factor for heart disease is my history of smoking (I quit
one year ago"

That's like saying the only risk factor I have is that shotgun pointed
at my head. Congrats on running and quitting as soon as you did. It's
never too late. But it sounds like you did smoke for a longer period
of time. Some damage is certain to your circulation. The more time you
put between quitting and the present, the more recovery you can have.

If a cardiologist is giving you the OK to run 30 minutes, he must be
pretty sure you have no critical heart problem. Sometimes there is
just no answer to be found for the symptoms we have. After a few more
negative tests, you will feel good to go again.

I suspect you just had a hangover.

In article <[email hidden]>,

shinypenny said:

I hate getting old; it sucks. :-(

I always say that it beats the alternative.

On the data-obsession front: I was obsessing over my data
the other day and finally noticed that somehow my current
version of Polar Precision Performance software is adding
multiples of 15 seconds to each exercise in the reports (the
curve is correct). I haven't figured out exactly where the
cutoffs are or where the extra seconds are being added, but
when I look at the timings for each exercise there's an
extra 15, 30, 45, etc. seconds more than the curve for the
same exercise (and the stopwatch during the exercise).
--
Melinda Shore - Software longa, hardware brevis - [email hidden]

Prouder than ever to be a member of the reality-based community

Tony S. said:

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

Still not fully recovered from cold this week

10 July: Easy 2.5k@18min - not feeling optimal.
11 July: Relaxed swimming.
12 July: Hiking, 16km@5hours.
13 July: Soleus tired from hike, some swimming.
14 July: Easy 4k@27min, soleus not so bad. Moderate swimming and rock
climbing.
15 July: Travel.

"Phil M." <[email hidden]> wrote

Quoted message said:

Day Mi Type HR% climb Other
----------------------------------------------------------------------
Wed 3.71 rec 71% 297 ---
----------------------------------------------------------------------
Week 3.71
Year 1,183.02

Quoted message said:

Week 6 of 18-week marathon prep. Left knee pain brought me to a grinding
halt grinding halt. This is he first time I've been stopped in the
middle of a run because of pain. Had to limp back to my car. Could be a
medial meniscus tear.

Ouch! I did give myself a small meniscal tear about 10 years ago -- running
all out down a hard dirt trail (Aspen mountain) for several days wearing
tennis shoes without my orthotics. It manifested itself mainly with
achiness, and an inability to cross legs without pain. Weird motions hurt,
but normal walking was just achy at first. (running hurt).

I resisted surgery, and recovered after 6-9 months of gradual phasing in of
running on soft surfaces, and have been fine since, with one minor relapse 5
years back fixed by a repeat of the above. Do you have an abnormal
footplant or foot? That was the cause of mine.

There is some healability because the outer edge gets some blood flow, and
exercise stimulates the circulation of joint fluid so that some healing
cells can get in and out.

Does yours lock up? (possibly indicative of little pieces floating around or
torn flaps overlapping). I didn't have this, fortunately.

Quoted message said:

Not sure. Rest, ice and motrin is all I've been
doing. I'll see how that goes for a few weeks, then see a doc if things
don't get better.

Good luck. If you do go to a doc, don't have him diagnose you by bending
your knee and twisting your foot and knee joint around. That can re-injure
it, and it hurts like a MF. Had it done to me early on and it set me back.

"Melinda Shore" <[email hidden]> wrote

Quoted message said:

On the data-obsession front: I was obsessing over my data
the other day and finally noticed that somehow my current
version of Polar Precision Performance software is adding
multiples of 15 seconds to each exercise in the reports (the
curve is correct).

Ah yes, hardening of the software.

Aside from the software anomaly, how's the training going ;-)

-- Dan

"Tony S." wrote ...

Quoted message said:

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

..
It was a pretty good week for me. 42 miles, averaging about 8:45 pace. I
find that the first mile goes at about 9:10, then the second and third go
closer to 8 even, then I'm all over the place for the rest of my run. Odd. I
try to keep a more steady pace, but as the mind wanders off, so too do the
legs....

Sun 6
Mon: 6
Tues: DNR
Wed 6
Thur 8
Fri 6
Sat 10

Goal: sub 4 in the Chicago marathon (last year 4:41 on a lame mileage base)

The earlier (than last year) ramping up of my mileage has revealed a pretty
strong tendency to pronate. In the past few weeks (mid to high 30's
mileage-wise) I started developing a small ache in my left knee. Took the
shoes to the shop and talked with a pretty good salesperson. He suggested a
run in the Asics Evolution. Nice shoe. Keeps the foot secure, yet still
provides a good amount of cushioning for my still-too-large-frame. I've been
alternating it with the Asics 2120s I'm more accustomed to (third pair).
It's a pretty big change, and the first run was weird, but I think that it
will work well in the long "run".

I plan on maintaining the 40-45 MPW for a while now, but I'll take another
day off, stretch one of the 6-milers to a 10, and start stretching the 10 to
somewhere between 13 and 15. Thoughts?

Dan

In article <[email hidden]>,

D Stumpus said:

Aside from the software anomaly, how's the training going ;-)

Pretty good. I run to stay fit for winter, so this is base
building time for me.
--
Melinda Shore - Software longa, hardware brevis - [email hidden]

Prouder than ever to be a member of the reality-based community

"Tony S." wrote :
| Greetings rec.runners! Please tell us about your training week and goals.

mon: 7.6 mi
tue: rest
wed: 9.8 mi run and 2 mi walk
thu: 7.7 mi run and 2 mi walk
fri: 5 mi walk
sat: 17 mi run
sun: 9 mi run and 5 mi walk

total: 51.1 mi run and 14 mi walk
goals: sub 7 min/mi 10K and race first 5K

7/9 walk 0:48 slow, (recover from mountain run)
7/10 run 0:47 very easy 80' cinder
bike 0:30 easy
7/11 bike 0:20, caught in lightning storm
bike 1:12, at night - very pleasant
7/12 run 0:55 easy 130' cinder
bike 0:44 easy
7/13 run 1:36 moderate 380' cinder,
with 0:15 @MP + 0:20 @10mile + 1 mile prog. to 93%
bike 0:44 easy
7/14 run 0:53 very easy 80' cinder
bike 0:30 very easy
7/15 run 2:01 moderate 1650' mostly hiking trails,
with 1:10+ @MP, Hot but felt good

6:12 running, 4:00 biking (most of my biking is to and from trailheads where
I run)

Week 28 of 30 week buildup to escarpment trail. This was a good training
week, despite being very busy otherwise, and with only 2 weeks now to go
before my race I wanted to get in a solid week here. A steeper 2 week taper
follows with ~4 hours running next week (but lots of biking), and then less
than 2 hours of running the week of the race.

My feet are still pretty sore, and required lots of icing this week, but the
legs seem good otherwise. I nailed the most sore part of the ball of my
right foot on a pointy rock toward the end of my run today, and started
cursing out loud. I thought for a couple of mins that I'd broken the @#$&ing
thing, but after 10 mins of running it felt the same as usual - a bit sore
but runable. The tempo/speed running gets my feet the worst, even more than
running down mountains. Anyway, I decided against doing intervals on the
bike since the last thing I need right now is to bulk up my legs even more.
Nope, the bike will be for fat burning only, with a few hills thrown in for
strength.

Goals:
lose more weight for the next 1.5 weeks 😉
Escarpment trail run July 29
Relax in August
A local 10 miler in Sept.
Reach the Beach Relay in NH, possible
Vermont 50k, probable

-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
24 7:09 2:49 3,250
25 6:42 3:37 5,975
26 3:54 1:17 920
27 5:49 2:36 4,060
28 6:12 2:01 2,320

"Daniel-San" <[email hidden] (Rot13)> wrote

Quoted message said:

Sun 6
Mon: 6
Tues: DNR
Wed 6
Thur 8
Fri 6
Sat 10

Quoted message said:

I plan on maintaining the 40-45 MPW for a while now, but I'll take another
day off, stretch one of the 6-milers to a 10, and start stretching the 10
to somewhere between 13 and 15. Thoughts?

Stretch the Wed (comes after a day off), go extra slow on Thursday to aid
recovery.
(and don't take any extra days off :-) Base is good. The bigger the base,
the easier your marathon will be (but it still won't be easy).

Varying speed *and* distance to find your optimal mid-week recovery rhythm
is a key to avoiding staleness and overuse syndromes. Not a good idea to be
locked into a particular (same) speed every day, imo. Alternating slightly
faster and slower days is better than one monotonous medium day after
another. If you can find uphills, flats and downs to run, even better.

Looks like you are in a solid position to challenge the big "4".
My pace during the week (without speedwork) varies from 6:30 on a downhills
on a quick day, to 13:00 on uphills on easy days.