Training Week Ending April 18, 2004

S-easy 4 miles walked 1(knee trouble)biked 8.5 M-off T-easy
4 (knee trouble still) W-off Th-easy 4.6 knees getting
better F-off S-easy 5 "Tour de Fleur" raising money for
American Diabetes Ass. knees don't hurt anymore.

Probably just getting use to running. I enjoy running alot
more now that I am in better shape. Goals: Beat my brother
in the Bloomsday run, rum in Seattle Marathon. I have seven
months to train. Also looking at maybe joining the Team in
Training program.

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

Quoted message said:

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

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

Short-term goal: Get first sub-20 5K.

Su: 15
M: DNR Tu: 8 w/ 8 x 100m strides
N: 4.2 easy Th: 10.9
O: DNR Sa: 5K in 19:52 (PR) plus 0.75 warmup/cooldown

Total 42 miles.

--
Brian P. Baresch Fort Worth, Texas, USA Professional editing
and proofreading

If you're going through hell, keep going. --Winston
Churchill

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

Quoted message said:

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

cheers,

Goals: Big Lake Half Marathon May 8, build base for
fall marathon

Monday: (am)8 mi (8:40 pace), (pm)Cross training- 10 mi
Bike(30 mins.) Tuesday: 8.4 mi (8:08 pace) Wednesday: Cross
training- 18mi Bike(45 mins.) Thursday: (am)6.75 mi(8:05
pace), (pm)Cross training- 16 mi Bike(45 mins.) Friday: 13.6
mi(8:30 pace) Saturday: 4.3 mi(8:00 pace) Sunday: 6mi club
run(8:30 pace)

Total: 47.1 miles Run, 44 miles Bike

Notes: Decided to add some cross training in to my schedule.
The bike is a Fitness club exercise bike so the mileage is
probably not comparable to a real bike but I think it's good
for overall fitness. Running the Big Lake course next week
to get a feel for it.

Mark

663 miles of last week of year. sun- off mon-13 miles bike
hike. tues- off well weights. wen- 32 miles. thur 18 miles
weights. fri off weights. sat 18 miles weights. bike hike
picking up 10 cent cans all week not running miles.. total
for week is 81 miles. anyways tried a new 250 miles per
gallon gas bike mooter. works awesome. a round plastic fits
in spokes of back wheel. a fan belt kill switch and thumb
throttle. still need to peddle bike. go real fast as a aid
to biking. this is not mine. and I did not count these
miles. a lot :>😉 now I know the speed of trio..... hee hee
hee. so total to year is. 744 miles. I well be hitting the
u.s.a. trails soon and be posting on a regular base from
home or out there. as I have said for years now of me living
and hiking on trails......19 month now with no job, I give
up on ever working again. It is not ment to be. a new world
we live in....and I have try. and now I leave it to you....
Next please.

Goals: none at the moment.
Mon: rest
Tue: rest
Wed: dnr, 1 hr badminton, 1:20 raquetball
Thurs: 8 miles
Fri: 5 miles
Sat: 3 miles
Sun: 12.5 miles
Total: 28.5 miles

--
Colm

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

Quoted message said:

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

Mon - rest Tue - 8.2 @ 08:04/mi Wed - 5.3 recovery @ 8:15/mi
Thu - 9.2 @ 8:13 Fri - rest Sat - 5.0 recovery @ 7:57 Sun -
11.4 @ 8:09/mi
--------------------------------------------
Week - 39 Year - 574

Notes: This was the final recovery week until the 6th week
of the marathon training plan. Next week will be the last
week of base building.

Racing Goals:
5/31/04 - 10K, sub 43
5/32/04 - Half Marathon, sub 1:40
5/33/04 - Marathon, sub 3:30

Have a good week rec.runners!

Phil M.

--
"Pain is temporary: the success it brings can be
everlasting." -fortune cookie

No goals. Doing a 5k in late May, never done a true 5k so
I'll use it as measure of where I'm at.

Sunday, Rest went sailing in Lake Washington as it was in
the hight 70's here in Seattle. Monday 9 miles Tuesday 5
miles Wednesday 4 miles Track day, 5 x 400's, still need
more endurance, did them in 1:15 to 1:30 Thursday, 4 miles
Friday hit the weights Saturday, 4 miles

26 miles

Tom

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

Quoted message said:

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

... just starting to feel back to normal again over the
the last few days. It's been exactly 3 weeks now since my
appendectomy. Hilly 15km race next Sunday (not a key race,
it's just for fun), followed by what's rapidly becoming
Canada's largest race the following week, the Sporting
Life 10k. I'm really going to gun for a good time for that
one. They are expecting about 6000 - 7000. For Canada,
that's huge.

M weights, stretch

T treadmill: 2min(11mph) --->2min(8mph) x 8, 2km up, 2km
down; stretch

W am/40min recumbant, 140 - 145hr
pm/10k moderate (3:53/km)

T treadmill: 2min @ 1% incline, 4% incline, 8% incline all @
8mph) x 4; 2km up, 2km down

F 10k easy (4:20/km), weights

S am/40min recumbant, 140 - 145hr, stretch pm/2 min(12mph)
--->3 min(7mph) x 4; 2km up, 2km down

S 16k easy (4:22/km)

Total: 64km (approx. 40 miles)

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

goals: increase mileage to 70+ mpw by the time marathon training
starts in June; get a faster and stronger along the way; master the
art of hard/recover; get the hang of running in flats. Upcoming
races: 5K May 1; 5K May 7; 5K May 15; marathon Oct 10.

M: 7mi (8:32) on tm at the Y
N: 9.5mi (9:01), toast
O: 8mi incl middle 4 @6:51, meant to go 7:12, musta been
those flats
P: 8.5mi (8:53), sore calves
Q: 6.5mi (8:28) incl 10 x strides Sa: 8.1mi incl 5K race -
20:12, 4 OA, 1F40, 74.82 AG%, big honkin' suprise of a
PR, yes the course was USATF certified, yahooooooo Su:
16mi (8:54), toast again, sore calves

total: 63.6 miles

Though I train in lightweight trainers, I've been very
curious about flats, so this week I bought a pair (adidas
cubato) for track workouts and short races. The 5K gods
really smiled on me Saturday - we had perfect weather (60F
and sunny, with some shade and no wind), and I raced in the
flats for the first time, and I ended up 43s faster than my
5K 2 weeks ago (20:55), which in turn had been a big PR over
a PR set last November.

The race felt hard but not (quite) death-march hard, and
when they called "nineteen mumble-four!" at 3 miles I
thought they'd said 19:54 and I was pretty happy about that.
Once I saw the clock at the finish, I realized they must've
said 19:34 and I was even happier but really, really
surprised.

Since then I've been racking my brain trying to figure out
how this might have happened. I checked USATF's site and we
did indeed run the certified 5K course. I've gone through
training logs looking in vain for something different
between 2 weeks ago and now (or between 4 weeks ago and 2
weeks ago, or between 6 and 4 weeks, etc). My husband says
the racing flats probably helped, but my normal trainers
are only about 2oz heavier than the flats, so I don't think
I can hang 43s on a pair of shoes any more than I can hang
it on two weeks' training. If anyone here has a theory I'd
be glad to hear it. Also, if anyone has any tips on running
in flats without shredding your soleus (solei, solea?) I'd
be glad to hear that too. Until then I'll give thanks to
the 5K gods.

good week all

Karen

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

Quoted message said:

goals: increase mileage to 70+ mpw by the time marathon
training starts in June

That sounds like a plan. What are you thinking of
approaching this time as the highest week?

Quoted message said:

Sa: 8.1mi incl 5K race - 20:12, 4 OA, 1F40, 74.82 AG%,
big honkin' suprise of a PR, yes the course was USATF
certified, yahooooooo Su: 16mi (8:54), toast again,
sore calves

total: 63.6 miles

Very nice!!! I don't know if I would have some 16 miles the
next day. You're tough.

Quoted message said:

Though I train in lightweight trainers, I've been very
curious about flats, so this week I bought a pair (adidas
cubato) for track workouts and short races. The 5K gods
really smiled on me Saturday - we had perfect weather (60F
and sunny, with some shade and no wind), and I raced in
the flats for the first time, and I ended up 43s faster
than my 5K 2 weeks ago (20:55), which in turn had been a
big PR over a PR set last November.

The race felt hard but not (quite) death-march hard, and
when they called "nineteen mumble-four!" at 3 miles I
thought they'd said 19:54 and I was pretty happy about
that. Once I saw the clock at the finish, I realized they
must've said 19:34 and I was even happier but really,
really surprised.

Since then I've been racking my brain trying to figure out
how this might have happened. I checked USATF's site and
we did indeed run the certified 5K course. I've gone
through training logs looking in vain for something
different between 2 weeks ago and now (or between 4 weeks
ago and 2 weeks ago, or between 6 and 4 weeks, etc). My
husband says the racing flats probably helped, but my
normal trainers are only about 2oz heavier than the flats,
so I don't think I can hang 43s on a pair of shoes any
more than I can hang it on two weeks' training. If anyone
here has a theory I'd be glad to hear it.

Breathrough performance caused mostly by months of hard
patient work, week after week. 🙂

Often when the improvements come, they arrive suddenly and
in bigger chunks than thought possible in one go. The flats
certainly help, but improved fitness was the factor. Don't
rip yourself off by giving the shoes the credit. 😉

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

Wanted to make this a speed week, but an adductor muscle
strain on Tuesday’s track workout made me change it to a
distance week. I'll try a speed workout again next Tuesday.

Plan is to do 5-6 weeks of speed then gun for a good 10k,
followed by a trail ultra (50k - 100k)

Sun: 18 miles 2,000 ft of climb, in Griffith, pony rides to
sign, the long way. Pretty whipped at the end. Mon: 8.5
miles. Easy in Griffith Park Tue: 13 miles 1,500 ft of
climb: 2 mi warmup, plan was 10 x 440, but got a twinge in
adductor on #3 and aborted the workout..Then drove up and
ran in PV hills for 2 hours, moderate effort. (leg only hurt
running < 7:00/mile) Wed: 11.5, 1,000ft climb, up Sullivan
Canyon & back. Moderate up w/ultra stud, easy down. Thu: 12
miles Easy/moderate, 1,000’. Felt easy, but went fast. Pony
Rides to Mt Hollywood in 38:30. Fri:: 7.5 easy Sat: 15.5 mi,
4500’ climb. Old mt. Wilson trail to summit in 1:49.

86 miles, 9500’ of climb.

In article <[email hidden]>,

SwStudio said:

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

s - :40 run m - DNR, sick t - DNR, recovering from sick w -
:40 run t - :45 stationary bike, DNR f - DNR, rest s - DNR,
swam for close to an hour with a :20 continuous swim
s/today - :40 bike.... first outing on the REAL bike this
year - yay!

goals:

stay healthy and fit and *ready* for a race - road race or
triathlon. personal circumstances have severely changed once
again, having significant impact on whether or not i'll be
able to race next month. still not sure if i can race then.
fitness-wise, i'm fine. it's just all the other [censored] in life
that's getting in the way. in the immortal words of Hank
Hill: "Dang!"

ok, back to bitter reality.

dang,

Cam

In article <[email hidden]>,

(Mike Conway) said:

Don't think I've ever posted in this thread before...in
fact, it's been a while since I've posted anything at all
in the old NG...been watching, though. "Enjoyed" the
return of Macelroy, brief though it was...

Traveled to Wisconsin this week to take care of some
business and used the time off from "real work" to finally
ramp up the training a bit; especially important since I
found out on Thursday that my name was selected for the
second time in four years in the Hawaii Ironman lottery!

So to keep myself honest from here until October 16, I
figured I might as well make the training public...though
this week is just a summary: 43 miles running, and an ever-so-brief-yet-
painful 800 meters in the pool today, my first time in the
water in over a year.

Good luck to anyone reading that might be doing Boston
tomorrow. The only good weather news is that the wind is
supposed to be a tailwind...though that will only make it
feel warmer....

Oh, and nice to "talk" to everyone again!

Mike C

Mike,

welcome back! i've been randomly visiting the group, mostly
lurking, over the winter, too. only lately have i begun to
contribute a little, with, at the very least, my weekly
training post. nothing spectacular there, but i'm training
for more triathlon (sprint distance) after getting hooked
last year.

so wuzzup with the lack of swimming for so long? maybe i
knew the reason at one time when you (must have) posted it
here, but i don't recall.

hey, congrats on your selection for the IM again.... that's
excellent news! a lucky man.

Cam

Immediate goals: 18' in 5km race on Apr 25, 37' in 10km race on May 2

M: 25' easy bike, upper body weights
N: 14km slow run, still tired from Sun. run
O: zero - sudden spasms in back muscles; could be from
exhausting hill session last Sun.
P: 1 hr very easy bike ride
Q: 17km easy run
R: zero
S: 19km run: tried some fast+slow km intervals in the
middle of this but didn't have a lot of speed: fast kms
were never faster than 3'42", stopped after 5 and
enjoyed the rest of the run at 4'30" pace

Total: ran 50 km

SwStudio said:

15km race next Sunday (not a key race, it's just for fun),
followed by what's rapidly becoming Canada's largest race
the following week, the Sporting Life 10k. I'm really
going to gun for a good time for that one. They are
expecting about 6000 - 7000. For Canada, that's huge.

I agree that's big for Canada, David, but the Vancouver
SunRun 10km yesterday (Apr 18) dwarfs this at about
50,000 runners.

And you would think that Toronto would have the biggest
running events in Ontario but I would say that claim belongs
to the Ottawa National Capital Race Weekend May 28-30 with
over 10,000 registered already. That's impressive especially
considering the size of Ottawa. Last year there were 2,700
in the marathon, 4,700 in half marathon, 3,600 in 5km, 4,600
in 10km; probably more all around this year. They also have
ING as a sponsor resulting in much greater prize money to
attract lots of fast runners, you should give it a try.

If things go well for me this spring I may run the Ottawa
10km. I had never run in Ottawa until a couple of weeks ago
when I ran along the canal paths which are used for these
races. There are very scenic and flat and made me envious of
Ottawa runners.

I would consider the Toronto 10km (and I like downhill
running) but there is a local race for me that same day. How
much do you think the downhill factor is worth? As much as a
minute maybe for a good downhill runner of your speed? I've
never run this race but that's my guess as to how much
faster I would be.

Peter

"Peter James" <[email hidden]> wrote in message

Quoted message said:

SwStudio said:

15km race next Sunday (not a key race, it's just for
fun), followed by what's rapidly becoming Canada's
largest race the following week, the Sporting Life 10k.
I'm really going to gun for a good time for that one.
They are expecting about 6000 - 7000. For Canada,
that's huge.

I agree that's big for Canada, David, but the Vancouver
SunRun 10km yesterday (Apr 18) dwarfs this at about 50,000
runners.

You must have misunderstood me - I didn't say Sporting Life
is Canada's biggest run, I said it was rapidly becoming
Canada's biggest race. Registration almost doubles every
year, and it is now part of the Canadian series the elites
use to get ranked. I know the directors and they are going
to give it a huge push over the next few years. Sorry for
the misunderstanding.

Quoted message said:

And you would think that Toronto would have the biggest
running events in Ontario but I would say that claim
belongs to the Ottawa National Capital Race Weekend May
28-30 with over 10,000 registered already. That's
impressive especially considering the size of Ottawa. Last
year there were 2,700 in the marathon, 4,700 in half
marathon, 3,600 in 5km, 4,600 in 10km; probably more all
around this year. They also have ING as a sponsor
resulting in much greater prize money to attract lots of
fast runners, you should give it a try.

What I typed above applies. I understand that many people
who live elsewhere in the country harbour a sort of feeling
that Toronto-area people think everything they do is the
"biggest" ... I kind of get the sense that this is what
you're getting at here. I live in Hamilton, and honestly
don't have the Toronto-ego problem. 😉

Thanks for the info on the Ottawa races - believe it or not,
their entry forms and info make it all the way down here...
it's in the same province and all, so it's a well known race
here as well. I've considered running it many times over the
past 4 years. As an aside, the Ottawa weekend involves
several races to get that number of participants. Sporting
Life is but one race.

Quoted message said:

I would consider the Toronto 10km (and I like downhill
running) but there is a local race for me that same day.
How much do you think the downhill factor is worth? As
much as a minute maybe for a good downhill runner of your
speed? I've never run this race but that's my guess as to
how much faster I would be.

It's not a downhill race, in the sense that you actually
"feel" the grade. There's a steady drop in elevation during
about 7km in which there is a very minor grade, but you
don't really notice it. There's actually a short uphill near
the start , and the last mile is flat. The biggest reason
why people do well at this race is not the net downhill, but
rather the fact that there's almost no turns.

I would say that a runner in the 35:00 - 37:00 10k range
would benefit by about 20 - 30 seconds at the most, judging
from the past results of about 10 - 15 people I know.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

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

Quoted message said:

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

7th week running Goals: Weight loss and injury-free intro
to running

Monday: 30 min run/walk (80% running) Tuesday: 30 min
run/walk (80% running) Thursday: 30 min run/walk (86%
running) Friday: 30 min run/walk (86% running) Saturday: 45
min easy cycling (95 rpm)

Matthew

Quoted message said:

Quoted message said:

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

<<

Mon - 7.5 miles, no time Tue - DNR Wed - 3.9 miles, 34:16
Thu - 4 miles, 35:08 Fri - DNR Sat - Run Through The Vines
10K, 53:15 Texas Round-Up 10K, 1:04:54 Sun - 7 miles,
58:03 for 6.5

Total - 34.8 miles

Running two 10K's on Saturday wasn't prudent but it was
fun except for the actual running part. The first one,
the Run Through The Vines in Bryan, was held at the
Messina Hof Winery and started and finished in the
vineyard. About a mile of the race was run on furrowed
dirt; the rest on the road. The weather could have been
more runner-friendly; it was warm and breezy. The Texas
Round-up was a huge race in Austin that started for
some silly reason at 2:00 or 2:30 in the afternoon. If
you wanted to run competively, which I think means just
with a chip, you started around 2:00. The non-
competitive runners started at around 2:30. For a
variety of reasons, the most important of which was a
later arrival, I went chipless. I ran easily but still
wound up walking the entire fifth mile, which was a
silly choice because that's where they put all the
downhill. The weather had turned a little strange - it
was very warm except for when the sun ducked behind a
cloud. With the wind, it felt chilly.

Mike

Goals: Run La Jolla 1/2 marathon on April 25

Monday: 3.5 miles easy Tuesday: OFF Wednesday: 5 miles easy-
tempo (outdoors, yippie!) Thursday: 3.5 miles easy Friday:
OFF Saturday: 10 miles LSD (10:11 min/mile) Sunday: 2.5
miles easy; usually rest after LSD day; don't think I'll be
doing this again 😉

This next week I'll be doing moderate running, adding biking
and elliptical to keep up the calorie burn while saving my
legs for the big day.

--
ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,-
,ø¤º eNo "If you can't go fast, go long." ø¤º°`°º¤ø,,,,ø¤º°-
`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,,ø¤º