Training Week Ending September 2, 2007

Tony S. said:

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

SEATTLE MARATHON! wa-hoo, it's a good one.
unbelievable weather here still for running so I put in my miles and
am still cranking the hill runs....how was your week?
hunny

hunny said:

SEATTLE MARATHON! wa-hoo, it's a good one.
unbelievable weather here still for running so I put in my miles and
am still cranking the hill runs....how was your week?
hunny

Hey Hunny,
Want 5 more?

Tony S. said:

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

27/8 - Weight training, whole body circuit
28/8 - Nothing, travel
29/8 - Many hours walking around town
30/8 - Ditto
31/8 - Ditto
1/9 - First run - 800m@5min + 800m@4min, then more walking
2/9 - A 30 minute fartlek session.

The last run was my first real run after last month's injury.
I did 10 minute warm up, then 2 ~700-800m laps easy @ 4-5mins each,
then 2 faster laps @ 2:30-3:00 each, short rest, and 2 moderate laps
@ 3:15-3:30.

I am very happy with the apparently complete recovery - my aim is now
to build again slowly during September/October and keep a steady
volume over the winter, with 3/4 runs per week.

Tony S. said:

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

Mon DNR

Tue 5.7 miles with 4 .25 mile sprint intervals

Wed 3.15 miles 24:52 (26 seconds faster than my best 5K race time.

Thur DNR

Fri DNR

Sat 9 miles 1:33

Sun 4.3 miles 49:01

Getting ready for a 4 mile race on the 15th. Continue training for the
half in Dec.

On Sun, 02 Sep 2007 01:20:45 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: one more week of miles+quality, then start cutting the miles
and focussing on the quality. Upcoming races: 5K Sept 15; 5K Sept 22;
marathon Oct 7.

M: AM 8mi (9:30), PM 5mi (8:58)
T: AM 10.25mi incl 8x200-or-so (avg 5:19 pace), PM 4mi (8:57)
W: AM 11mi (8:44), PM 6.09mi (8:54) at xc practice
R: AM 6:52mi (9:15), PM 6mi (8:46)
F: 7.3mi (8:53)
Sa: 7mi (8:53)
Su: 10.21mi incl 5K race - 19:31, 5F, 1F40 (no masters division in
this race)

total: 82.5 miles

The week looks a little light, but that's because I raced this morning
and will do my long run tomorrow.

Today's 5K equalled my PR. I was so intent on the damn clock I forgot
to shut off my watch until 10s after the finish. So close!
grrrrrr....My husband says that when you equal your PR, it's also a
PR, but I think he's just trying to be nice.

good week all

Karen

live! vicariously!

In article <NdoCi.1844$tB2.34@trndny05>,

Tony S. said:

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

All runs, except the two-miler, were run/walk: 1 mile/1 minute.

Monday: Strength building; we're working strictly on core muscles now.

Tuesday: Three miles (plus two minutes walking). It was supposed to be
four, but I ran out of steam after three. My splits were 14:12, 14:24,
and 15:46. I went out too fast, and it hurt me. Also, my diet the day
before was wrong; I had carbs for lunch and only a quarter pound of
hamburger, without bun, for dinner. And I got out to a late start
(started running at about 7:45), so it was too hot.

Wednesday: Two miles, no walking. I deliberately tried to do it faster
than the four miles the day before: 13:23 average pace

Thursday: Rest

Friday: Four miles (plus three minutes walking): This was about as
good as I can get around now: 14:50 average pace (including the walks).
14:32, 14:38, 14:59, and 14:41 miles.

Saturday: Rest

Sunday: Four miles (plus three minutes walking). This was supposed to
be six miles. First three miles went well: 14:44, 15:09, 14:55.
Fourth mile was 15:44.

I lasted only 0.12 miles in the fifth mile; and had only two swallows of
Gatorade left when I did. I walked the rest of that mile and the minute
walk interval, and tried to run in the last mile. I could keep it up
(at a very slow pace) for only three tenths of a mile.

Again, I got out late (7:45 again), and the heat hurt me. My diet last
night, again, probably wasn't the best. I ate at a teppanyakki place,
and probably had too much protein and not enough rice.

When I got home today, I took a GU pack, and drank a quart and a half of
water--and ate an ice cream sandwich.

On both days that I couldn't finish, I was not out of breath, and except
for a slight soreness in my right quad on Tuesday, had no muscle aches.
My heart wasn't pounding, nor did it feel that it was beating too fast.
I *think* that I ran out of glycogen, and that my diabetes kept me from
producing more of it fast enough.

Next week is a repeat of this week. I'll carry two water bottles on the
six-mile run, though, and maybe carry a GU packet too. And I'l make
sure to eat better the night before each run, and try go get out before
7 am.

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

DNR
will have a go this week

On Sun, 02 Sep 2007 01:20:45 GMT, "Tony S." <[email hidden]>

Quoted message said:

Greetings

27 7.5
28 6
29 5.5
30 5.1
31 4
1 0
2 14.2 half M plus 1.1

total 42.3
YTD total 1172.1

Good week. On the spur of the moment signed up for and did my first
ever half marathon which was actually 14.2 miles.

Race report later, the race started at 5:00 AM this morning, I'm going
to take a nap.

Frank

Running the 8 mi Mt. Baldy Run to the Top on Labor day. 4000' climb to
10k'. I remember it as being the most painful mile-for-mile race ever.
Just want to check if that still holds true.

Then I may do some kind of speed work on Thursday (If recovered from the
race).
Mebbee 200's at Santa Monica College.

Finally, I intend to give the marathon a shot, maybe the Sacramento Cowtown.

Mon: 7 very easy, 600' climb.
Tue: 12.5 2300' climb. 11 of it at medium effort ~83% max heartrate.
Wed: 8 easy, 800' climb
Thu: 12.5 2300' climb. 90F, so did it fartlek style w/surges from 3 to 40
minutes.
Fri: 8 easy on Santa Monica strand -- Baywatch country. Lots of tempting
scenery, and 10 degrees cooler than inland.
Sat: 18.4 2400' climb. Very easy, but at 90F is anything easy?
Sun: 0 Race tomorrow.

66.4 miles, 8400' climb.

"steve common" <[email hidden]> wrote

Quoted message said:

DNR
will have a go this week

Hey, just don't let your mileage get any lower, ok?

"joe positive" <[email hidden]> wrote

Quoted message said:

M: AM 8mi (9:30), PM 5mi (8:58)
T: AM 10.25mi incl 8x200-or-so (avg 5:19 pace), PM 4mi (8:57)
W: AM 11mi (8:44), PM 6.09mi (8:54) at xc practice
R: AM 6:52mi (9:15), PM 6mi (8:46)
F: 7.3mi (8:53)
Sa: 7mi (8:53)
Su: 10.21mi incl 5K race - 19:31, 5F, 1F40 (no masters division in
this race)

A solid several weeks of training, and a good time for an untapered 5k, to
boot. Don't want to jinx you, but things are looking good from here...

8/27 off
8/28 run 0:53 easy 69% 120' cinder
bike 0:28 easy
8/29 bike 1:15 easy 600'
8/30 run 1:43 easy/mod 73% 550' cinder
with 3 x 10 min progressions (5 min rests) as:
80-92%, 82-95%, 82-97%
bike 0:48 easy
8/31 bike 0:44 easy
walk/run 0:48
9/1 run 0:51 very easy 120' cinder, a few strides
bike 0:46 very easy
9/2 off

3:27 running, 4:01 biking

Goals:
maintain/lose weight
5ks
10 miler Sept 9th
Vermont 50k ?

I'm enjoying my current mix of cross training.

-Tony

72 miles, as

Mo 8, 4
Tu --
We 13 (with 29 x 30"/30"😉, 4
Th 8
Fr 12
Sa 8, 5
Su 15 (with 7 tempo)

upcoming
--------
4 Sep: pace final leg of Blue Planet Run
18 Nov: Philthy Marathon

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

mon: 7.6 mi run
tue: rest
wed: 8.3 mi run
thu: rest
fri: 8.2 mi run
sat: 5 mi walk
sun: 9 mi run

week: 33.1 mi run and 5 mi walk

2nd taper week and first without a weekend race in a month

goal(s): Try for a new marathon PR @ Montreal

Dan said:

Running the 8 mi Mt. Baldy Run to the Top on Labor day. 4000' climb to
10k'. I remember it as being the most painful mile-for-mile race ever.

You don't say.

I mean this in just about the nicest possible way: Dan, you are some
kind of freak.

Quoted message said:

Sat: 18.4 2400' climb. Very easy, but at 90F is anything easy?

Napping on the couch. It's as easy as falling off a log.

"Tony S." <[email hidden]> wrote in message
news:NdoCi.1844$tB2.34@trndny05...

Quoted message said:

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

Su: 16 trails
M: 7 trails
T: 7 including 3 x 1200 5k pace
W: off
Th: 6 w 3 mile tempo 15k pace
F; 7
Sa: 10 including 18 x 1 min hard 1 min easy
Total: 53 miles

Goals :
Get back in racing shape
Be consistent in my training

Races:
Might do a flat 5k next Sunday as a current baseline.
I haven't raced since early June (22:42 in a 5k).
October 28: Harry Gorilla half - get under 2 hours

Farther out based on how the 5k goes:

Road Marathon or trail 50k in November
or work on 5k to 15k times in races in October and November

Tony S. said:

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

Mon: travel day - DNR
Tue: recovering from jetlag day - DNR
Wed: short run, maybe 23 minutes, less than 2 miles (first run in over
two weeks)
Thur: 30 minutes (2.3 miles)
Fri: off
Sat: 30 min (2.3 miles)
Sun: off

Total: approx 1:23 min or roughly 7 miles

Goals: ramp back up after a two week vacation, and get ready for
halloween 5K to see how far I've come in a year.

jen

"Parker Race" <[email hidden]> wrote

Quoted message said:

Sa: 10 including 18 x 1 min hard 1 min easy
Total: 53 miles

I know you didn't ask, but my opinion based on jillions of miles and much
experimentation and reading is that 18 minutes hard is a bit much for 50
miles/week in a single workout.

I'll do 18 to 20 minutes hard on my 70 mpw base, and when in my prime
running 95 mpw, I almost never exceeded 15 minutes of actual speed in any
single workout. I may be doing a bit much for my age and base even as I
preach to you :-)

If you look at Kenny B's traditional speedwork day, his speed day is 6 x
800m, (takes him about 2 min each, run as 1:06 and :53 400s) and he runs
120+ mpw. He also does a hill workout and "basic speed" (presumably shorter
sprints) on other days.

Too much high octane work can slow your progress...

Just one runners opinion here...

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

Quoted message said:

"Parker Race" <[email hidden]> wrote

Quoted message said:

Sa: 10 including 18 x 1 min hard 1 min easy
Total: 53 miles

I know you didn't ask, but my opinion based on jillions of miles and much
experimentation and reading is that 18 minutes hard is a bit much for 50
miles/week in a single workout.

If it wasn't clear this wasn't a 18 minute pickup, it was 1 minute hard
followed by 1 minute easy repeated 18 times.
It was supposed to be twenty but I didn't feel guilty stopping at 18 as it
was quite unusual to be doing a workout on a Saturday.

Quoted message said:

I'll do 18 to 20 minutes hard on my 70 mpw base, and when in my prime
running 95 mpw, I almost never exceeded 15 minutes of actual speed in any
single workout. I may be doing a bit much for my age and base even as I
preach to you :-)

I've set several personal worsts over the past 5 months so I'll try
anything!

Quoted message said:

If you look at Kenny B's traditional speedwork day, his speed day is 6 x
800m, (takes him about 2 min each, run as 1:06 and :53 400s) and he runs
120+ mpw. He also does a hill workout and "basic speed" (presumably
shorter sprints) on other days.

I know I'm going to feel stupid but who is Kenny B?