Training Week Ending December 9, 2007

12/3 off
12/4 run 1:29 easy/mod 75% 380' cinder
12/5 run 0:48 easy 180' cinder
12/6 run 0:55 very easy 180' (noon), cinder
run 1:12 very easy 220' (9 pm), cinder
12/7 run 0:41 very easy 140' cinder
12/8 run 2:07 moderate 1,800' fartlek, mostly hiking trails
12/9 off

7:12 Running, 2900' climb

Getting my average hours per week up to 6.5, which is good for me at this
time of the year. A few crisp runs in the low 20s (f), gave an early wake up
call to winter. Today's trail run featured wet leaves over rocks and roots:
brutal on the ankles and takes all my attention and skill to keep from
tweaking stuff. On the other hand, it's just these types of runs that build
lower leg core strength for orienteering.

Goals:
Build base up to 8+ hours/week for Spring orienteering, 5ks, and escarpment
trail in Summer.
Lose weight 😉

Last 20 weeks
wk hrs long climb
30 5:58 4:17 5,840 (escarpment trail)
32 1:11 1:11 -
33 2:46 1:14 400
34 4:27 2:36 2,040
35 3:27 1:43 790
36 5:00 1:40 1,880
37 2:43 1:28 400
38 5:21 1:16 2,660
39 2:08 0:53 200
40 3:55 1:16 1,840
41 6:04 2:07 3,480
42 5:07 1:54 2,300
43 6:55 2:15 4,360
44 6:14 2:12 3,680
45 2:43 1:11 420
46 7:25 2:14 3,660
47 6:06 1:49 2,940
48 6:12 1:27 2,240
49 7:12 2:07 2,900

In article <cVG6j.119$R4.92@trndny05>,

Tony S. said:

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

Because of my cold, I didn't run until Thursday.
Thu: 1 mile 11:28
Fri: DNR
Sat: 2 miles 25:16
Sun: DNR

Goals: Increase mileage gradually until I'm at the level I was just
before the half marathon in October and hold it there until the half
marathon in February.

3 mile race New Years Eve
Half marathon on Feb 17
Marathon some time before the end of 2008.

The gym that I joined in late June is finally opening within the next
week or two--"only" 3 1/2 months late. There are two personal trainers
there who are marathoners. One of them will be my trainer.

On Sun, 09 Dec 2007 00:46:00 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

Goals: get to the starting line and do what I need to do. upcoming
races: marathon Dec 16; other stuff afterward.

M: 8mi (8:22)
T: AM 10.2mi incl 12x300@1:05; PM 4.3mi (8:52)
W: AM 7.1mi (9:17); PM 3.5mi (8:45)
R: 9.25mi incl miles 8-9 @6:48, 6:55
F: 8mi (8:10)
Sa: 8mi (8:05)
Su: 13mi (7:20), last mile 6:48

total: 71.3 miles

This does not look like a taper week, but really, it is. The week
before got screwed up, so some of the miles ended up in this week.

Anyway, the 2nd week of taper started out bleh and got better.

This taper thing is starting to work; this morning's 13 took hardly
anything out of me, and I feel like I could run another 13 right now
(stop me, please!). This coming week will be around 30mi + the
marathon, and I expect to be jumping out of my skin shortly.

Besides racing smart next Sunday, my main worry is - once again - the
weather. A cold front is predicted for sometime next weekend, but
they're not sure exactly when, and have already pushed it back a day.
Low temps ahead of the front are upper 50s, which is still much better
than what we had for Twin Cities. But oh! upper 40s would be so nice.

good week all

Karen

live! vicariously!

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

Quoted message said:

On Sun, 09 Dec 2007 00:46:00 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

Goals: get to the starting line and do what I need to do. upcoming
races: marathon Dec 16; other stuff afterward.

M: 8mi (8:22)
T: AM 10.2mi incl 12x300@1:05; PM 4.3mi (8:52)
W: AM 7.1mi (9:17); PM 3.5mi (8:45)
R: 9.25mi incl miles 8-9 @6:48, 6:55
F: 8mi (8:10)
Sa: 8mi (8:05)
Su: 13mi (7:20), last mile 6:48

total: 71.3 miles

This does not look like a taper week, but really, it is.

So these are shorter miles?

Quoted message said:

The week
before got screwed up, so some of the miles ended up in this week.

Heaven help if you left them out. 😉 I do peek at you weekly miles and
I'm glad you have not been trying to keep you numbers in high 80's and
90's. It's not clear that you can handle those big numbers and still
keep up the quality without crushing your endocrine system. As always my
opinion.

Quoted message said:

Anyway, the 2nd week of taper started out bleh and got better.

🙂

Quoted message said:

This taper thing is starting to work; this morning's 13 took hardly
anything out of me, and I feel like I could run another 13 right now
(stop me, please!).

Stay altert you supposed to feel great during a taper. It is afterall a
form of recovery.

Quoted message said:

This coming week will be around 30mi + the
marathon, and I expect to be jumping out of my skin shortly.

I hope the thirty is all in the begining of the week.

Quoted message said:

Besides racing smart next Sunday, my main worry is - once again - the
weather. A cold front is predicted for sometime next weekend, but
they're not sure exactly when, and have already pushed it back a day.
Low temps ahead of the front are upper 50s, which is still much better
than what we had for Twin Cities. But oh! upper 40s would be so nice.

A southern belle in the cold? Burr!

With a good taper and cool weather you be twitching like a nympho in a
men prision on conjugal visit day. Be damn careful in those early miles
not to get carried away because it feels so good. FWIW and not that you
care but I think you have a good chance to nail this race.

-Doug

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

Quoted message said:

On Sun, 09 Dec 2007 00:46:00 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

Goals: get to the starting line and do what I need to do. upcoming
races: marathon Dec 16; other stuff afterward.

M: 8mi (8:22)
T: AM 10.2mi incl 12x300@1:05; PM 4.3mi (8:52)
W: AM 7.1mi (9:17); PM 3.5mi (8:45)
R: 9.25mi incl miles 8-9 @6:48, 6:55
F: 8mi (8:10)
Sa: 8mi (8:05)
Su: 13mi (7:20), last mile 6:48

total: 71.3 miles

This does not look like a taper week, but really, it is.

So these are shorter miles?

Quoted message said:

The week
before got screwed up, so some of the miles ended up in this week.

Heaven help if you left them out. 😉 I do peek at you weekly miles and
I'm glad you have not been trying to keep you numbers in high 80's and
90's. It's not clear that you can handle those big numbers and still
keep up the quality without crushing your endocrine system. As always my
opinion.

Quoted message said:

Anyway, the 2nd week of taper started out bleh and got better.

🙂

Quoted message said:

This taper thing is starting to work; this morning's 13 took hardly
anything out of me, and I feel like I could run another 13 right now
(stop me, please!).

Stay altert you supposed to feel great during a taper. It is afterall a
form of recovery.

Quoted message said:

This coming week will be around 30mi + the
marathon, and I expect to be jumping out of my skin shortly.

I hope the thirty is all in the begining of the week.

Quoted message said:

Besides racing smart next Sunday, my main worry is - once again - the
weather. A cold front is predicted for sometime next weekend, but
they're not sure exactly when, and have already pushed it back a day.
Low temps ahead of the front are upper 50s, which is still much better
than what we had for Twin Cities. But oh! upper 40s would be so nice.

A southern belle in the cold? Burr!

With a good taper and cool weather you be twitching like a nympho in a
men prision on conjugal visit day. Be damn careful in those early miles
not to get carried away because it feels so good. FWIW and not that you
care but I think you have a good chance to nail this race.

-Doug

Mon: 8.5 real easy
Tue: 12, 1 warm up, 11 tempo, ~1500' climb on bridle trails in Griffith
Park.
Wed: 6 hike, 800' climb. Because I felt like it.
Thu: 12, 1 warmup, 11 tempo, ~1500' climb, 1:24.
Fri: 8 easy, walked steep uphills.
Sat: 17, 3500' climb to 5k' elev. Easy up, quick down, with a (ankle)
twist*
Sun: 7 1500' climb veery easy.

70.5 miles, 10k' climb.

* while cruising down at 6:40 pace, I came upon a jagged rock that had
fallen on the fireroad from the storm. It was about 1' high, in the middle
of the road. I thought I was clear of it, but on the forward swing the top
front of my left foot smashed into it at 30'/second (and moved the boulder).
I did a balletic drunken high-speed stagger and barely kept from falling,
but did it ever hurt! Second toe is still swollen, but I can move it, so
it's probably not broken.