Training Week Ending 4/6/2003

On Sun, 6 Apr 2003 09:11:09 -0400, "SwStudio" <[email hidden]> wrote:

goals: keep trying to go a little further and a little faster without injury. 5K May 2, May 17.

M: 4M (9:18)
N: 5M (9:20)
O: 6.75 track - WU/CD + 4x300 w/100 recovery (3 sets of these for a total of 12x300)
P: 5M (9:12)
Q: dnr Sa: 4M (9:21) Su: 11M w/club (9:14)

Track went pretty well. My goal for the 300s was 1:20, and they actually came out to:

1:23/1:22/1:18/1:14 (500recovery)
1:23/1:22/1:18/1:14 (501recovery)
1:23/1:22/1:18/2:12

My legs were still sore from the hills last Sunday, so I was very pleased with the track workout.

Good week all

Karen

Hi, everyone} This was like my first 'real' week of running in forever. My legs feel quite tired but
it's been great.

Mon: 7mi, easy, with a few walk breaks, in 75' Wed: 3mi, easy, in 30' Fri: 1mi speedy, with a bag,
in <9'... 4mi easy in about 40'

Total: 15 miles

yeehaw.

nina
--
if we all tell bush he has a big [censored], do we still need to have a war?

Monday 30 minutes on an elliptical trainer Tuesday 11.5 (4 easy at noon, 7.5 at night including 6
800's ) Wednesday 7 easy Thursday 7 moderate Friday 15.5 easy pace, wind, rain, sleet, ice and hills
not good Saturday off Sunday 12 total including 5 mile race @33:50 something

for team results see www.teamutopia2004.com/results

Goals : to keep up the PR streak Get under 7 minute per mile pace in longer races, 15K or more Get
weight down to 160 - 165 (currently 170-175 range)
3:15 marathon, maybe Pittsburgh, skipping Boston this year

"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)

Monday 30 minutes on an elliptical trainer Tuesday 11.5 (4 easy at noon, 7.5 at night including 6
800's ) Wednesday 7 easy Thursday 7 moderate Friday 15.5 easy pace, wind, rain, sleet, ice and hills
not good Saturday off Sunday 12 total including 5 mile race @33:50 something

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

Goals : to keep up the PR streak Get under 7 minute per mile pace in longer races, 15K or more Get
weight down to 160 - 165 (currently 170-175 range)
3:15 marathon, maybe Pittsburgh, skipping Boston this year

"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.

S DNR M DNR T 6.5 miles easy to slow 1:12 W DNR T 3 easy F DNR S Umstead 50-miler in 10 hours 13
minutes Total: 59.5

Goals: rest and reflect.

In article said:

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

I haven't posted a weekly report in a while, so I'm long overdue:

s - 1:30 swim, drills & just a little continuous swimming (for distance) m - :45 run, strong, easy
pace. becoming my "long" run. yeah, it's short. t - DNR, total rest w - :40 run, fartlek. definitely
getting faster again. woohoo! t - :40 cycle (indoors)... spinning away f - :40 tempo run. really
hammered it today. so fast i had to add distance just to hit the :40 mark. happy. s - :45 cycle
(indoors... damn that snow!). no more knee aches...yah! today - 1:15 lane swim. 300m w/u, 700m+
continuous swim, 8x100m @ 3:30 intervals. excellent workout!

OK, so that sounds like a triathlon training regimen. well, it IS. i love it, and though i sometimes
think about going back to 5 days of running each week, i would prefer to mix it up like this
instead. we'll see what happens this summer.

GOALS:

May 10 - Ottawa's National Capital Race Weekend 10K race

May 24 - Ottawa Early Bird Triathlon, Try-a-Tri (14.2 km) race

thanks for reading,

Cam

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

Quoted message said:

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

S: DNR
T: 7k, 44min
U: DNR
V: 7.3k, 43min
W: DNR
X: 7.6k, 45min. Felt *great*. During cooldown walk, strong pain suddenly surfaced on outside
left knee.
Y: Scheduled 12k r/w, cancelled.

D@mn d@mn d@mn.

self-diagnosed as IT band strain, resting, icing, and praying.

Goal: 1:00 10K April 27 - have been slowly cranking up a run/walk programme since January and was
feeling really good.

Plan: row gently Mon, harder Tues, and then divide scheduled time into 5/1 run/walk segments for
remainder of next week.

Kate in Victoria

SwStudio said:

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

Mon* 5.38 mi in 43:40 Tue* DNR Wed* 5.55 mi in 43:22 Thu* DNR Fri* 5.53 mi in 44:12 Sat* DNR Sun
13.26 mi in 1:57:13

*additionally, 1 hour strength training (upper body only) and 1 hour stationary bike every morning
except Sunday

Goals, stay healthy to keep running. First ever half marathon coming up on May 18. The 13-mile run
is my longest to date.

Quoted message said:

cheers,

David said:

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

Goals: middle distance mid-season races

Sunday: weights

Monday: 4M (23:38) barefoot on beach

Tuesday: weights + sprint drills

Wednesday: 6 X 60m (6.7) flying from 40m acceleration, 6 min rest

Thursday: weights + sprint drills

Friday: coaching: high school track meet, no run

Saturday: 8 X 100 (12.8), 45 sec rest

Total for week: 6

Wednesday's workout is an axample of the explosive strength training-type workout that has been
discussed in this newsgroup the past week.

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

just in case anyone actually read the training week report: I forgot to total the miles, and I
attributed the entire post to SwStudio.

Daylight saving time, gotta love it.

Karen

In article <[email hidden]>,

nina stoessinger said:

Hi, everyone} This was like my first 'real' week of running in forever. My legs feel quite tired
but it's been great.

Mon: 7mi, easy, with a few walk breaks, in 75' Wed: 3mi, easy, in 30' Fri: 1mi speedy, with a bag,
in <9'... 4mi easy in about 40'

Was that an OLD bag? Who was faster? 🙂

Quoted message said:

Total: 15 miles

yeehaw.

nina
--
if we all tell bush he has a big [censored], do we still need to have a war?

LOL! yes that's all G.W. wants to hear, eh? what a freak.

keep up the good running,

Cam

Cam Wilson said:

OK, so that sounds like a triathlon training regimen. well, it IS.

you're definitely winning our private little race for the first tri then 🙂 which kinda distance is
this? is 14.2k the total of all 3 parts?

impressive, impressive.

cheers, nina

Cam Wilson said:

Was that an OLD bag? Who was faster? 🙂

no, we arrived at the same time. heh. if you'd read my 'report' you'd know :P

Quoted message said:

keep up the good running,

thanks! same to you (and swimming and cycling - you freak)

nina

Sunday DNR Monday 2.5 Miles (Easy, following 17 on Saturday) Tuesday 6.75 Miles (Tempo) Wednesday
DNR Thursday 10.25 Miles (Marathon Pace) Friday DNR Saturday 22 Miles (LSD)

Total 41.5 Miles

Note: Previous two weeks - 35.5 Miles each week with long runs of 17.0 and 18.5 miles, plus
speedwork.

OKC Marathon three weeks off - It's Taper Time!!!

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)

--
The generation of random numbers is too vital a task to be left to chance.

Mon: DNR; 30 minutes of weights Tue: 6 miles (@8:46) Wed: 6 miles on a treadmill (@9:20), 30
minutes weights Thu: 4 miles on a treadmill (@9:00) Fri: 4 miles on a treadmill (@9:15) Sat: DNR
Sun: 20 miles (@13:00 - Really enjoyed this run through really scenic route - Woodside, Edgewood
and Huddart park)

Total: 40 miles.

- Satish

1/2M in mid-May.

Wed: 3k up, 3x 2k 8:40, 8:25, 8:10 (500m jog), 1k down Thu: 7k easy Fri: 15k easy pace but hot,
forest, hills.1st heatwave of year, 34C and time to sweat. Sat: 8.5k including 5X400m at 5k pace and
circuit work Sun: 3.5k run home from bus. slow.

Total: 45km.

Anthony. Jerusalem, Israel.

"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: 0:20 easy, 2x0:20 min >85%HRmax (5 min)

Tue: 0:40 easy (1)

Wed: 1:20 ~80%HRmax (2)

Thu: DNR (3)

Fri: 0:20 easy, 3x0:10 >85%HRmax (90 s)

Sat: 0:40 easy (1)

Sun: 2:00 easy, 0:10 ~85%HRmax

Rough total 7 hrs, 80+ km. Second of two hard weeks "to jolt the body back into running mode"...

(1) Morning runs (6AM)
(2) Ran with a better runner than I´ll ever be.
(3) Got a massage: "With hamstrings as tight as these, I hope you´re not going to tell me you´ve
been stretching like you know you should!"

Anders

Lyndon wrote:

For G*ds sake Lyndon! When are you going to stop editing out the "Re" just because you use a broken
newsreader program? AOL is for children! Stop screwing up the threading just for your own
convenience.

Tim (Who's on his fifth glass of wine and will deny everything in the morning).

--
It's only Usenet. Nobody dies.

In article <[email hidden]>,

nina stoessinger said:

Cam Wilson said:

OK, so that sounds like a triathlon training regimen. well, it IS.

you're definitely winning our private little race for the first tri then 🙂 which kinda distance
is this? is 14.2k the total of all 3 parts?

impressive, impressive.

cheers, nina

hey, that's RIGHT.... we did sorta set up a little friendly competition to see who'd do a tri first,
didn't we, Nina? you've got until May 23rd to win :-) i'm registered and everything.

yeah, it's a short beginner's tri, with 14.2k being the total distance. it's a 100m swim / 12.1k
bike / 2k run. the run will be a JOKE for me... i intend to *totally* hammer it all the way on the
run, especially since a friend is doing his first tri in this event, too. he's the better swimmer,
and may have an advantage on the bike, but i'm hoping i can catch him later in the race and publicly
humiliate him on the run 🙂

the determining factor of me continuing with tri's this summer is whether or not i land a job after
this contract i'm on now. no money, no tri's :-( a shame they are rather pricey, too. i *might* be
able to do a road race or two if i start returning pop bottles now.

Cam