Training Week Ending 4/20/2003

Mon: 11.6 with club, forest trails. Pace: 5.24 per km Tue: 8 k alone, mainly road: 40 mins Wed dnr
Thur: 16 k with club in woods, some bits at pace (for me!) Fri weights Sat: 19 k with club in 1.40,
forest trails and asphalt

"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 (my band/photo website)

M - 7 mi. 8' mile ave. T - DNR rest day W - 7 mi. trail run 8' mile ave; weights T - DNR rest day F
- 7 mi. 8' mile ave. S - 60 mi. bike (Ave. 77% MHR); weights S - DNR rest day

Goals:

Drop weight for half-marathon Keep lifting wts. 2x per week

Scott

SwStudio said:

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

SwStudio said:

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

Apr 14 S DNR M DNR T 4 miles 34:24 (8:36) W 7 miles recovery in 1:15 T 4 miles 38:00 (9:30) F DNR S
DNR Total: 15 miles Info: 48 yr old male, 5'9" 160 lbs Goals: Continue to recover from 50-miler for
another week, then focus for next six weeks on getting faster at 5K-10K distances.

Quoted message said:

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

Goals: Syracuse Mtn Goat (10 miles, hilly) in early May Buffalo Marathon May 25th

Was sick as a dog this week. skipped and cut back on runs Monday - 6 miles easy Tuesday - 8 miles
threshold Wednesday - DNR Thrusday - 4 miles easy Friday - 12 miles at marathon pace Saturday - 10
miles easy. I can now run the 10 mile course easy 7 minutes faster than I could race it 2 years ago.
Sunday DNR

Total 40 miles.

In article said:

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

Primary short term goal is still a full recovery from AT problems.

Apr 14: rest Apr 15: 5.6 miles slowly with HRM. Kept heart rate under 160. Took about
48:30. About 8:40 pace Apr 16: 5 miles treadmill 7.6mph with HRM. Heart rate a tad high. Apr 17: 5.5
miles: 1 mile at 7.6mph, 3 miles "tempo" at 9mph Apr 18: take Wave Rider shoes for a spin.
2.5 miles Apr 19: race: 5k 19:17, net 19:11 Apr 20: rest !

Total for week: 21.7 miles

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

Goals: continue to build mileage (however slowly), get faster, have fun, stay vertical. 5Ks coming
up May 2 and May 17.

M: 4.25M (9:42), ran on the track while Mike did intervals. BORING.
N: 5M (9:39)
O: 5.75M - WU/CD, 3M continuous @7:47 (beats my 5K PR pace by 5s).
P: 3.75M (9:46) sore legs, bad stomach
Q: dnr Sa: 6.25M (9:13) Su: 11M (9:26)

total: 36 miles

Good week all

Karen

Goal: Building base, maybe for a late fall marathon. I decided against a race next weekend, it still
feels too intimidating (plus it's far away and starts early in the morning :P )

This was a fun week - motto: "let's try out all different paces". I'm pretty much still finding out
where I stand after my winter break.

Mon: DNR Tue: DNR (this is life aka school getting in the way) Wed: 10 @ 10:11 mpm, LSD but probably
*too* slow Thu: DNR Fri: DNR (some walking + cycling) Sat: 5 @ 9:30, felt brisk-ish Sun: 2 @ 8:42
("speed test"😉

total: 17 miles

cheers, nina

SwStudio said:

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

cheers,
--
David (in Hamilton, ON) www.allfalldown.org (my band/photo website)

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

Quoted message said:

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

Sunday 13th: 4 miles easy Monday 14th: 5.5 miles (It hit about 84 degrees in Milwaukee, and it was
very windy, I had planned to go 7, but had to stop a mile and a half short of my goal. This ticked
me off. I blammed the weather for being so dehyrdrated. Tuesday 15th: 7 miles (again, really hot
about 84 again but this time I came back with a vengence and did the whole 7 miles, thanks do a big
bottle of water that I carried with me. Wednesday 16th: very slow 3 miles Thursday 17th: 7 miles, in
two 3.5 mile laps. The first was slow, the second time around was much faster. Friday 18th: 4 miles.
My left quad was a bit sore, and it was about 40 degrees outside, much different than earlier in the
week. Still wearing shorts though. Saturday 19th: 3.5 miles. Meh. Week total: 34 miles. Month so
far: 96 miles Year: 416 miles. Goals: Continue building base for cross country season in fall. Avoid
injury. This got more fun to keep track off with the running log I made in excel. if any
rec.runner's want it, send me and e-mail, and I can e-mail it to them.

-Aaron TheYAM.net

Goal : help running partner to qualify for women's national marathon championship (sub 3:30
required) on Sunday at Albi.

The race will also be the kick off of my training for the 3-day, 240km stage race in July. Gulp.

Last week:4 runs, 4h10m, 48k (30miles) no Sunday run (v. high winds)

This week Mon REST 130-160km/h gusting wind

Tue 0:50 8km 5mi Easy on grass (5'20/km, 8'30/mi) 100km/h wind

Wed AM 0:45 8k 5mi Wind down to 70km/h. 12x45° (100%) "hills" PM 0:40 8k 5mi Still windy. Easy on
grass at the club track.

Thu 1:04 13k 8mi Calm at last. Base endurance (4'50/km 7'40/mi)

Fri REST Sat OFF Day out at the safari park Sun OFF Slept all day
______________________
Totals 3:15 37km 23miles

Tue morn: A warm up run, then a hill in 34.42 to set a PB. That hill took me 40 seconds in the
middle of last year. Then a cool down. 6 miles total.

Tue night track: I've mentioned something about this already, but I ended up seeing 800 meters in
2:55 which surprised me considering how slow the first lap was.

Thursday morn: A different hill in 47.90 to set another PB. That hill took me 50+ seconds in the
middle of last year.

Thursday night: More leg exercises.

Saturday Morning: Report posted under: "Race Report - 4 miler in Galesburg, Ill - Placed 3rd
in AG again"

Sunday 2x300 flat out with 20 minutes recovery.

Total: Almost 16 miles.

Goal to qualify for the "Brady Street Sprint" at: bix7.comsprint.htmlOpen ↗

Roger

Monday 10.3 Tuesday 5.3 Wednesday 10.4 Thursday 5.6 Friday off Saturday 7 including 4 mile race
@25:46 Sunday 14.5 about 54

for team results see www.teamutopia2004.com/results.htm

"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 (my band/photo website)

SwStudio said:

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

Greetings David!

Goals: National Capital Marathon (mid-May, Ottawa); 10K on April 27th (just registered today, a bit
of a whim); keep on keeping on, and all that.

The week: Decided after several weeks of dizziness and bad running that rest couldn't hurt.
Good decision!

Mon: short run at noon, very windy, bleah
p.m. 1:15 Ashtanga yoga class, excellent

Tue: 5K at noon, warm weather, very tired, bleah
p.n. 60 minutes yoga practice; pushups, etc.

Wed: DNR, planned ... total rest

Thu: DNR, planned ... a bit of stretching and pushups, etc. ... RHR finally dropping back to
"normal" (46-48)

Fri: ~5K easy, felt good

Sat: yoga practice, pushups

Sun: 34K long run, still felt pretty good at the end, so that was a nice change.

Best to all for the week ahead, db

Completed week 3 of phase 1 of Jack Daniel's 5K-15K program.

M - off T - 4.8 miles easy W - off T - 4.8 miles easy F - off S - 4.8 miles easy S - 4.8 miles easy

Total – 19.2 miles

Goals:

Break 24 minute 5K. My best last year was 25:22.

M - 4.2 T - 5 W - 0 TH - 3.1 F - 5.3 SA - 2.4 SU - 0

Total - 20 miles

Started playing with the heart monitor on Thursday. This week I may start a 12 week plan using the
HRM. (I hesitate because I'll be traveling next week and probably won't be able to do more than get
in a quick run or two).

Goals:
1. Sub-22:00 5k
2. Half-marathon under 2:00
3. Crim 10 miler in 85 minutes
4. 1000 miles for the year

SwStudio <[email hidden]> wrote:

Goals: Run AA-Saline, continue adding miles per week. Run stronger.

Mon- 7mi 56:55(8:07/mi) tempo run. Tue- off Wed- intervals 3x1mi w/600m jog on track. 7:12-7:15-6:57
3.3 mi wmup and cooldn Thu- off Fri- 7.0mi 57:08(8:07/mi) tried to take it easy, but went for
it at end. Sat- 4.2mi 34:36(8:16/mi) same, mostly succeeded. Sun- 12.00mi 01:43:22(8:36/mi)
nice long run, felt the burn at the end,

Total: 36.5 mi. Continuing to set weekly PRs in milage.

-jeremy

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

Good week!

Mon: DNR

Tues: 1:25 hard/steady soccer, HRavg = 81%max, HRmax = 89%max

Wed: :50 easy/steady, HRavg = 75%max

Thurs: :30 treadmill-tempo session, 5 easy warmup, 2 min at 8.2mph, 20min at
8.7mph(87%max), brief cooldown

Fri: :35 easy/steady, HRavg = 77%max

Sat: 15 mile casual time-trial, 1:52, (7:28), HRavg = 83%max, HRmax = 88%max

Sun: 4 miles easy, HRavg = 77%max, felt like poo first mile, then decent/good after

Totals: roughly 5h30min, ~low 40's mileage including soccer

Goal: I will probably register soon for the SF Chronicle marathon 7/27/03 (marathon #2). My current
training is producing results far beyond my expectations so I will simply continue to do what I've
been doing, while throwing in the usual spatterings of 18-20 mile runs here and there for marathon
training. I may develop a formal schedule to follow, or I may not, we'll see.

me: 31yo, 6'1", 150lbs, 8 months running so far.

SwStudio said:

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

M - 4 miles in 28:12 (last 1.1 @ 6:19) T - - W - - T - 4 miles in 27:48 (last 1.1 @ 6:07) F - 1 hr
soccer S - - S - -

total: 8 miles + 1 hr soccer

jobs

Mon-10 easy 6:25 pace Tues- AM 5 easy 6:50 pace, PM 12 easy but HILLY 6:30s pace Wed-12 easy 6:28
pace Thurs-AM 5 easy 6:46 pace, PM 8 with 6min hard/4min easy/5min hard/3min easy/ 4min hard/2min
easy/3min hard. 5:20 pace on hard parts. Fri-8 easy 6:50 pace Sat-8 total with 8min
hard/5mineasy/8min hard. 5:16 pace on hard parts. Sun-13 @ 6:30 pace Total for week: 81 miles
---Goal 10k next Friday.... Andy Hass

Quoted message said:

Quoted message said:

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

<<

Sun - 3.4 miles, no time Mon - DNR Tue - 5 miles, 42:48 Wed - 1.3 miles, 11:18 Thu - 2.6 miles,
20:55-ish Fri - no time Sat - Spring Classic Four-Mile Run, Eureka, Illinois, 30:31

Weekly Mileage - 16.3

The Spring Classic was a good race; I went out a little too fast (7:14 first mile) but didn't
totally die, just sort of.

Mike