Training week Ending November 16,2003

I have not been able to run more than 100 feet for a few weeks. It is a problem with time,
not injuries.

I wanted to answer you via e-mail and just got an error. Oh well.

Have a good one and maybe I'll get a chance to run tomorrow.

goals: Just get back into running.

Goal: Marathon in March Mon: 5 miles Tue: 7 miles Wed: DNR Thurs: 7 miles Fri: DNR, played badminton
Sat: 5 miles Sun: 12.5 miles Total: 36.5 miles

--
Colm

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training week and goals.

Goals: more miles in preparation for February marathon; whatever speed I can gain from biweekly
track workouts and/or races; stay healthy. Upcoming races: 15K Nov 22, 10K Nov 27, 10K Dec 6,
half-marathon Dec
14.

M: 6.2mi (9:57) much-needed recovery
N: 6.2mi (9:45)
O: 6mi track night incl 3x400, 1x800, 3x400. 400s avg 1:32. 800 @3:20
P: 8.2mi (9:29)
Q: dnr Sa: 6mi incl 3 tempo (just under 7:30) Su: 17mi (8:43)

Total: 49.6 miles

Last week's ITB problem seems under control. This week's main complaint has been a sore adductor
muscle. The good news is that I know how it got sore, and it wasn't from running. No, it wasn't from
that either; it was from playing bass while seated (all that wild foot-tapping strained that muscle
but good). This, like all things, will work itself out.

Good week all

Karen

SwStudio said:

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

Mon--4.0mi, 31:45. Tue--6.4mi, 48:00, tempo run Wed--5.45mi 46:06, easy Thu--off Fri--3.5mi, 29:00,
easy Sat--off Sun--Ann Arbor Turkey Trot 10K 42:16 gun time, 42:07 watch time. Race report incoming.
2mi wmup and cooldown

total=27.6 mi

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

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

Quoted message said:

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

I ran a low-key 5km race today as a hard training run, came in third with a 17:41. It felt good
knowing I was holding back and still getting a reasonable time. I am running a ½ marathon race next
Sunday and a 5km the week after, but like today's race, these are both training exercises that will
not be tapered for.

Goals: 5km on Dec. 2, 17:15 or better. 10 miler on Dec 26, VERY hilly, 59:59 or better.

Mon off Tue 15km moderate (3:55/km), 1km cool down Wed 16km acceleration run, hilly route Thur 15km
moderate (3:53/km), 1km cool down Fri off Sat 15km moderate (3:53/km), 1km cool down Sun 5km race
(17:41), 3km up, 3km down

Total: 75km

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

Goals : 50k-ish for charity 12/2003
Sand Marathon 4/2004

Mon 0:46 8km 5mi Easy on track 5'40/km (9'08/mi)

Tue 1:03 12km 8mi Base endurance, av. 5'04/km (8'10/mi), with 3k accelerating up to
4'15/km (6'50/mi)

Wed REST

Thu 1:15 15km 9mi Base endurance av. 5'08/km (8'15/mi) +
8x150m/70m in 30"-27"/30"

Fri 1:02 11km 7mi Easy trails by river&parks at 5'32/km (8'54/mi)

Sat REST

Sun 0:59 12km 8mi Accelerate from 6'-4'/km (9'39-6'26/mi), 2k down
___________________
Tote 5h 58k 36mi

Training for January marathon. Aiming for sub-3.
1/2 Marathon tune-up on Dec 11.

Mon: 10K race 37:35, 3k up Tue: 6k recovery Wed: 13.5k hilly route, easy Thu: "3k" race, really
about 3.3 in 11:30 3 of my kids(18 y/o, 15 boys, 12 girl) ran - all won AG trophies :-) 3k up, 5k
hilly race with wife as cooldown in 29', 2k down Fri: 15k hilly trail, mod pace Sat: 11.5k 4.5k up,
7k mod Sun: 25k "medium long" run
2.5k easy, 6k @ 5:00/k (8:00/mile) MP - 20% 7k @ 4:35/k (7:20/mile) MP - 10% HR 135-140
(My Max 181)
3.5k down

Total: 97km (60 miles)

Anthony. Jerusalem, Israel.

Low mileage week because of schedule issues:

M: 3.43 miles 29:16 (PR)
N: 6.75 miles 70:00 (See, I don't run at race pace all the time)
O: DNR
P: 3.43 miles 33:36 (See, I don't run at race pace all the time) F, S, S: DNR

Goal: Body Weight: 142 lbs by the end of year. Begin of Week: 146.8 lbs End of Week: 144.6 lbs
Change: -2.2 lbs

Remarks:
1. Weight loss at the later part of the week achieved with a high protein, low carb and high
fiber diet.
2. Blood pressures and heart rate trending up slowly.
3. Waist and hip sizes trending down.
4. Both body fat and lean trending down with fat trending down faster than lean.
5. I breathe once every 3 steps in all my runs independing of pace. So there!

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

Quoted message said:

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

Mon-Tue, Thu-Fri: XC-specific stuff 1.5-2.0 hrs

Wed: rest

Sat: 5K walk/jog/run, 10K hard tempo run, 5K jog/walk

Sun: 24K easy long run

Goals for the week:

1) to run the 10K sub-39 with even pace Done: first K 3:55 (had to use both of my two rules), split
variation a little too high, ±5s - and although it felt like running at 95% of my 10K effort, I
don´t think I could´ve gotten more than 1-2% on top of that out of myself.

2) to run the Sun LSD in a good mood Done: a nice well-hydrated run in a small drizzle, felt easy
from the beginning, but I did experience the opposite of cardiac drift, i.e. when I started my HR
was higher.

3) to make up my mind on a few things Done: "No" to running a Dec marathon in Palermo, "Si" to
joining a club.

Anecdote of the week:

In July it was hot, 30C, and a male in his mid-40s, a slender build, spectacles, thin hair,
lime-green shorts, no shirt, runs throgh a park in a suburb and sees a group of cider-drinking
teenagers ahead of him. He knows that he´ll have to hear the usual verbal abuse, but he doesn´t want
to turn or veer away completely because "it´s his park, too".

First it´s "See those [censored]-colored shorts!" and "Old farts shouldn´t be out shirtless!" He tries
to keep his eyes on the road ahead and his pace even, but just as he has passed the louts he hears
"Since you´ve got no shirt on, you don´t need no shorts, either!"

One of the no-goodniks has gotten up and taken up chase with a surprising agility and speed and our
hero feels a tug behind him; the lout has caught hold of the collar(?) of his shorts! If he tries to
keep going, they will be pulled down by the weight of the assailer or the fabric will rip, and if he
stops, he will not be a match for the bully´s muscles like a cornered rat, he has only one option:
to attack wildly and desperately!

Five seconds later, the intimidator is lying on ground, nursing a bloody lip and aching testicles,
and our hero is running away happily at 98% HRmax.

(Later he makes two solemn vows: 1) to never run in the same neighbourhood again, and 2) to never
run without a shirt again.)

Anders

I've noticed that my HR for any particular pace has dropped quite a bit over the past month or so. I
think it must be due to the string of 50 miles weeks I've been putting in, up from 30-35 a week
before. I can now comfortably run at sub 7 min mile pace at 140-145bpm.

Goals: Hayling 10 - under 57 minutes if the weather is good. Longer term: sub 1:15 half in spring.

Monday: Rest

Tuesday: pm) 6.6 miles in total, 4 x ~925m w/ 2:20 rec - hard

Wednesday: pm) 6.2 miles - easy/medium

Thursday: pm) 4.85 miles in total, 10 x 30 sec hill sprints - hard

Friday: am) 7.5 miles - easy/medium pm) 7.3 miles - easy/medium

Saturday: pm) 4.35 miles - easy

Sunday: pm) 14.65 miles - easy/medium

Total run: 51.45 miles

--
Brian Wakem

Quoted message said:

Quoted message said:

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

<<

Sun - South Mountain 10-Mile Run, Bethlehem, PA, 1:24:41 Mon - DNR Tue - 3 miles, 27:00 Wed - 2.5
miles, 22:33 Thu - 4.9 miles, 40:20 Fri - DNR Sat - 13.6 miles, 1:39:29 for about 12 miles

Total for week - 34.0

The South Mountain race included the best 10:16 mile I can ever remember running, the longest,
steepest part of the climb up the hill.

Mike

M-8.5 easy 6:30-6:35 pace T-3 mile warmup/cooldown and 5 mile tempo 5:33 avg W-50 min warmup, then
5X5min hill circuit, brutal. Hill climbs in 61 sec, 63-58-60-57. Getting strength back quickly. 13
miles total R-off/work F-8 miles ranging 5:25-5:50 Sa-Su-off/hunting season Total for week: 42.5
miles Andy Hass

Goals 100 meters in Feb-early March; 800/1500 in late March-June

Sun: Bench 4 X 10 @ 65% 1RM, 2 min rest Isolation Curls 4 X 12 @ 65% 1RM, 1 min rest Upright Rows 4
X 12 @ 65% 1RM, 1 min rest Tricep Pushdown 4 X 12 @ 65% 1RM 1 min rest Isolated Hamstring Curls 4 X
15 @ easy (just starting buildup) 4 X 30 sec all-out on exercise bike, 4 min recovery

Mon: off

Tue same as Sun

Wed off

Thu Bench 15-10-10-10 @ 205, 2.5 min rest Isolation Curls 4 X 12 @ 90, 2 min rest Upright Rows 4 X
12 @ 170, 2 min rest Tricep Pushdown 4 X 12 @ 90, 1 min rest Isolated Hamstring Curls 4 X 15 @ 135
(just starting buildup) 5 X 30 sec all-out on exercise bike, 4 min recovery

Fri off

Sat Coaching. Cross country section preliminaries

This is offseason training for someone sprint-oriented rather than long distance oriented. This is
championship racing period for high school xc, and I normally take my annual break from running
during this period. But if you want to be really fast, the offseason work in the gym is almost as
important as what you do on the track.

Thursday's bench is a lifetime PR, projects to 310 or so for 1RM and the first time I've been over
300 on the bench.

Lyndon

"Speed Kills...It kills those that don't have it!" --US Olympic Track Coach Brooks Johnson

In article said:

Low mileage week because of schedule issues:

M: 3.43 miles 29:16 (PR)
T: 6.75 miles 70:00 (See, I don't run at race pace all the time)
W: DNR
T: 3.43 miles 33:36 (See, I don't run at race pace all the time) F, S, S: DNR

Pace for 6.75 mile run looks about right. Looks like you're going to hit target weight in two weeks
or less. Well done.

Quoted message said:

2. Blood pressures and heart rate trending up slowly.

I hope that's a typo.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Goals: Tucson Marathon on Dec 7th. 3:49:41 or better! Next short race is the Thanksgiving
Cross-Country Classic Nov 27th.

Mon: Rest Day Tue: 6.3 mi at 9:30 pace. Ran after a dressage (riding) lesson, so my legs are
already tired. Wed: Cross-trin, cycling on the trainer 45 mins hard. Raining like mad outside.
Thur: 6.3 mi at 9:34 pace thru the mud! Fri: Rest day Sat: 5.45 mi at 9:39 pace. Took it very easy
for tomorrow. Still muddy in a lot of places. Sun: 23.62 miles at 9:29 overall pace.Did pretty well
over first two loops (20.2 mi), but was pretty slow (just over 10:00 pace) the last 3.45 mi loop.
But did recover well.

Total: 41.67 mi

Teresa in AZ

M - 6 mi. @ 8:30 Gallup park + Arb hill (0.6 mi.) T - DNR -- rest day W - 7 mi. @ 8:30 Gallup park +
Arb hill (0.6 mi.) T - DNR -- rest day F - 4 mi. @ 8:30 S. Campus. S - DNR -- rest day S - DNR --
rest day Total: 17 mi.

Resumed running after a 2-week layoff, due to a bout with kindey stones and helping my wife recover
from an appendectomy. Took it kind of easy.

Goals: --Lose weight (sigh) --Build up base mileage to 40/week to start interval work this winter.

SwStudio said:

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

cheers,

I've got the Seattle Marathon in two weeks. My goal is a 3:43 (8:30 pace). My upper right quad and
groin muscles are sore, so running has been a bit of a challenge. Lot's of icing and stretching, so
it's nice that I'm tapering and decreasing the miles

Sun: 4 mile recovery run from the 21 mile the day before Mon: no running, but leg and shoulder
strengthening at the gym Tues: 8 miles Wed: 4 miles Thursday: 7 x 800m sprints at a 3:10 to 3:25
minute pace with slow 400m jogs in between. Total with warm up and cool down was 7 miles Friday: 3
miles on the tread mill, chest and tricep strengthening Saturday: 12 miles at 8 to 9 min pace

Total 38 miles: Next weeks total should be around 25 miles.

Tom

Teresa Bippert-Plymate <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

Goals: Tucson Marathon on Dec 7th. 3:49:41 or better! Next short race is the Thanksgiving
Cross-Country Classic Nov 27th.

Hmm..."a European-style 5K", where the runners "hurdle hay bales and water jumps". Should be both
fun and a useful (final) sharpener before the TM. ´

Quoted message said:

Tue: 6.3 mi at 9:30 pace. Ran after a dressage (riding) lesson, so my legs are already tired.

What on earth are you doing dressage for - you already have one of the finest forms of horsemanship
in the world, western riding?!

Quoted message said:

Sun: 23.62 miles at 9:29 overall pace.Did pretty well over first two loops (20.2 mi), but was
pretty slow (just over 10:00 pace) the last 3.45 mi loop. But did recover well.

23.6 miles, that´s 38km! It was 3:40+ run! A M-10% at MP+10%! Oh boy! I sure hope this isn´t
something you just dedided to try on this time!

Well, if you recover well, a smart taper with some faster-paced short runs could well bring you a
good return on your training investment!

Anders

Hi Anders-

Anders Lustig said:

Teresa Bippert-Plymate <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

Goals: Tucson Marathon on Dec 7th. 3:49:41 or better! Next short race is the Thanksgiving
Cross-Country Classic Nov 27th.

Hmm..."a European-style 5K", where the runners "hurdle hay bales and water jumps". Should be both
fun and a useful (final) sharpener before the TM.

Yes, It's a Blast! I really love this run. Though I try to be careful, as Claude has pulled
something almost every time he's run this one. I always warm up and stretch extremely well
beforehand. But last year I won a pumpkin pie (AG win), so it's worth putting in a good effort!

Quoted message said:

Quoted message said:

Tue: 6.3 mi at 9:30 pace. Ran after a dressage (riding) lesson, so my legs are already tired.

What on earth are you doing dressage for - you already have one of the finest forms of
horsemanship in the world, western riding?!

Sorry, Anders, Western riding just doesn't do it for me. I think it might be because I've never sat
in a stock saddle that was comfortable. They're always waaaay too wide for me. Besides, around here,
it's dressage that's rarer and unusual. And I have Spanish (Andalusian) horses, so they are bred to
be able to do high-school work. (Though they are also bred to work bulls in Spain).

Quoted message said:

Quoted message said:

Sun: 23.62 miles at 9:29 overall pace.Did pretty well over first two loops (20.2 mi), but was
pretty slow (just over 10:00 pace) the last 3.45 mi loop. But did recover well.

23.6 miles, that´s 38km! It was 3:40+ run! A M-10% at MP+10%! Oh boy! I sure hope this isn´t
something you just dedided to try on this time!

Oh no, of course not! It's the fourth 20-ish miler in prep for the marathon, and the longest. And
the last! I've found that it helps me a lot to do a ~23 mile run once before the marathon. If I only
go 20, I run out of gas around mile 23. But if I can get in a 23-miler, I don't start running out of
gas until about mile 25-26. Just enough. And I'd like to try to run the marathon at about 3:42-3:45
this year if I can.

Quoted message said:

Well, if you recover well, a smart taper with some faster-paced short runs could well bring you a
good return on your training investment!

Anders

I recovered extremely well this time! I'm really rather surprised at how unfazed my body was by it.
I do plan to do some speedier work now during the taper phase. Luckily, this year we again have pace
groups at the TM, so I'm going to join one (prob 3:40 group) and see how long I can hang with them.
I don't think I'd be able to make up the difference at the end if I joined the 3:50 group. (I really
need a 3:45 group!) But I'm feeling pretty positive about it so far. And staying FAR away from
anyone that looks the least bit sick!

Teresa in AZ