Training Week Ending April 10, 2005

x-no-archive: yes

SwStudio said:

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

cheers,

Goals for this coming week:
Tue - 5.0
Wed - 6.0
Thu - 6.0
Fri - 5.0
Sun - 11.0

S: 60 min spinccyle; 30 min elliptical
M: 60 min spincyle; 3 miles
T: DNS/R
W: DNS/R; light weights
T: 3 miles run, hills; 60 min spincyle
F: DNS/R
S: 3 miles run; 30 min ellipitical; 30 min stairmaster

Goals: add miles, sprints.

-first full week of 2-a days, 4 monring miles, 4 evening miles at 80%.

-was out on a great date last night with a woman i think i want to
marry. dinner and just talking at her place on the couch from 11pm to
9am. no sleep, no fooling around, just talking. got home and was
busy till 1pm. set out on a 9 mile run after not sleeping for 32
hours. noted how it felt like miles 10-19 in a Marathon. If i ran
after 40 hours of non-rest...might it have felt like miles 22-26?

Have I stumbled upon a new way to train? "Sleep Deprivation Running".
1)Deplete/exhaust your body-senses, 2)Go on a run sleep/energy
deprived.

I was slighly dehydrated w/my nutrional stores at a low....body
clock/system "spent". I made it and what not...but it felt like miles
10-19 in an M. just a random stream of thought..........

Lance:

Quoted message said:

-was out on a great date last night with a woman i think i want to
marry. dinner and just talking at her place on the couch from 11pm to
9am. no sleep, no fooling around, just talking. got home and was
busy till 1pm. set out on a 9 mile run after not sleeping for 32
hours. noted how it felt like miles 10-19 in a Marathon. If i ran
after 40 hours of non-rest...might it have felt like miles 22-26?

Keep it up, and you'll chronicle your own descent into madness, like our
very own Awa Tagoo....

Isn't it more fun to alternate speed, eg, hard/easy, lsd one day, fartlek
the next, etc? When i started running I did monotone thing, and gradually
went into the tank. (Now I do hard/easy, and still manage to fall into the
dang thing now and then!)

Hope the girl thing works out,

Dan

Dan Stumpus said:

Lance:

Quoted message said:

-was out on a great date last night with a woman i think i want to
marry. dinner and just talking at her place on the couch from 11pm to
9am. no sleep, no fooling around, just talking. got home and was
busy till 1pm. set out on a 9 mile run after not sleeping for 32
hours. noted how it felt like miles 10-19 in a Marathon. If i ran
after 40 hours of non-rest...might it have felt like miles 22-26?

Keep it up, and you'll chronicle your own descent into madness, like our
very own Awa Tagoo....

Isn't it more fun to alternate speed, eg, hard/easy, lsd one day, fartlek
the next, etc?

It would also do wonders for his race performances if he got in some serious
intervals and the occasional long run.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Training for London Marathon, April 17, Sub-3 and beyond...

Week 17 of 18 week program, week 3 of 4 week taper.
My back is back to normal thankfully and this week is a bit more mileage
than planned - compensating last week's extra low mileage.

Mon: 16k easy on grass with 3k at MP - 10% in middle.
Tue: Track. 5k up, 5k at MP (4-4:05/k, 6:30/mile), 1k down
Bike 20'
Wed: 8k easy, grass. Bike 30'
Thu: Bike 20'
Fri: 4k up, 3 x 1300m on grass at 5k race pace (~4:30), with
4' jog intervals, 2k down. Bike 30'
Sat: 5k easy
Sun: 14.5k with 4 miles at MP.

Total: 67.5km (42 miles)

I fly out to London tomorrow, and will be back the following
Monday. For anyone interested my race number is 40265.

Anthony. Jerusalem, Israel.

mon-7
tue-2.8
wed-7
thu-7
fri-0
sat-0
sun-0

geting ready for 1/2 marathon on the 16th
plodzilla

goal= learn how to measure distance in real world areas.
miles × 1.609344=km.
mon-25 miles / 40.2336km
tue-37 miles / 59.545728km
wen-6 miles / 9.656064km
thur-16 miles / 25.749504km
fri-18 miles / 28.968192km
sat-40 miles / 64.37376km
total week :162 miles / 260.72928km
total for year: 1221 miles / 1965.009km
1221÷98 days:=12.459183 miles / 20.051112km
picking up 10¢ cans in country roads.
probe with bike:
still back de railer stuck in a gear#(2).

today: plant potatos, beets and tarp over.
Godspeed rec running.kya.leg better.

98

Anthony said:

Training for London Marathon, April 17, Sub-3 and beyond...

It's in the bag.

[...]

Quoted message said:

I fly out to London tomorrow, and will be back the following
Monday. For anyone interested my race number is 40265.

Good luck Anthony! The results of your hard work will certainly show.

--
Phil M.

Don't quit when the hill is steepest,
For your goal is almost nigh;
Don't quit, for you're not a failure
UNTIL YOU FAIL TO TRY."

--Jill Wolf

SwStudio said:

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

Recovering from anterior tibialis tendonitis. No running this week. Just
walking the dog. The pain is diminishing ever so slowly. I'm no longer on
any meds. But I think the prednisone and the lack of exercise have added
about 10 pounds. I'm afraid to get on the scale.

Daily - walking (about 1 mile), stretching
Mon, Wed, Fri, Sun - Abs
Tue, Sat - Upper body weights

--
Phil M.

Don't quit when the hill is steepest,
For your goal is almost nigh;
Don't quit, for you're not a failure
UNTIL YOU FAIL TO TRY."

--Jill Wolf

SwStudio said:

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

goals: relax. upcoming races: marathon April 18; 10k (tri relay) April 24;
5k May 7.

M: AM 7.5mi (8:25), ran middle 3 miles @ 7:22, 7:07, 7:07 just to prove to
myself I could / PM 30min stairstepper (3.35mi)
T: PM 8mi incl 11x400 (2 sets of 4, 1 set of 3, 200 rest, 400 between sets).
avg 1:27
W: AM 8mi (8:38)
R: AM 8mi (9:16)
F: AM 8mi (8:46)
Sa: AM 7.3mi (7:58)
Su: AM 16mi (7:40)

total: 62.8 miles running, 3.35 miles stairstepper

I'd planned to race 5k Friday night, but I decided to bag it. It's too close
to the marathon, and I don't want to risk getting hurt.

good week all

Karen

--
live! vicariously!

SwStudio said:

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

goals: relax. upcoming races: marathon April 18; 10k (tri relay) April 24;
5k May 7.

M: AM 7.5mi (8:25), ran middle 3 miles @ 7:22, 7:07, 7:07 just to prove to
myself I could / PM 30min stairstepper (3.35mi)
T: PM 8mi incl 11x400 (2 sets of 4, 1 set of 3, 200 rest, 400 between sets).
avg 1:27
W: AM 8mi (8:38)
R: AM 8mi (9:16)
F: AM 8mi (8:46)
Sa: AM 7.3mi (7:58)
Su: AM 16mi (7:40)

total: 62.8 miles running, 3.35 miles stairstepper

I'd planned to race 5k Friday night, but I decided to bag it. It's too close
to the marathon, and I don't want to risk getting hurt.

good week all

Karen

--
live! vicariously!

joe positive wrote:
<snip>

Quoted message said:

total: 62.8 miles running, 3.35 miles stairstepper

Is this what passes for a "taper" in your neck of the woods Karen? ;-)

I thought I was pushing things cutting my taper back to two weeks but you've
got me beat. Please tell me you're going to cut back just a little this
coming week. ;-)

All the best for your race. I'll be looking forward to your report.

Cheers.

Tim

joe positive said:

SwStudio said:

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

goals: relax. upcoming races: marathon April 18

Good luck! I'm not sure if we can get together. Since I'm not running,
the wife has some non-running plans for me.

Quoted message said:

10k (tri relay) April 24; 5k May 7.

Tri relay? That could be interesting considering your post-marathon
recovery. Do you just do one phase of the tri (hopefully not the running
part ;-) )

[...]

Quoted message said:

total: 62.8 miles running

Is 60+ miles part of the plan? It seems like a lot right now.

Quoted message said:

I'd planned to race 5k Friday night, but I decided to bag it. It's too
close to the marathon, and I don't want to risk getting hurt.

Good move.

--
Phil M.

Goal sub-3:05 marathon, 24th April.

Hard work this week, my "real life" job forcing me to run in late evening.
I'm very happy that taper time is here anyroad. The Fri-Sun "block" was
tiring, with the Friday 20x400 being probably one of the hardest workouts I
ever did, run as it was in high winds, driving rain and even baby
hailstones.

Still not sure of target pace but looks like it'll be 4'20/k (6'58/mi)
unless I decide to go for a 2:59:59. Let's say that if I weigh 70kg before
starting to stuff missen with pasta (71.7 this morning), and if it isn't a
windy/hot day, then I may just have a tilt at it.

Time km mi HR%av
Mon 0:50 8 5 70 25' downwind 5'48/k(9'20), 25' upwind 6'00/k (9'39)

Tue 0:59 12 7 77 75-80% 4'53/k av (7'51).

Wed 1:04 13 8 77 27' up 70% 5'26/k (8'45), 7' down
3 x 2000/330 in 8'25/2' jog

Thu 0:00 Planned rest

Fri 1:38 20 12 76 29' up 69% 5'20/k (8'34), 17' down 72% 5'44/k (9'13)
20 x 400/200 in 1'31/1'15. Rain, wind, hail. Lovely.

Sat 1:28 16 10 70 Easy 5'30/km (8'51/mi).

Sun 2:33 31 19 76 At 70% except 3 x 20'/5' at 85% 4'20/k (6'58/mi)
__________________
8:34 100 62

Anthony said:

My back is back to normal thankfully

Good news indeed. Hope the weather's nice in the UK for you :-)

Phil - hang in there! You'll be back soon I'm sure! Enjoy Boston -
hopefully it will whet your appetite for next year!

Anthony.

Thanks Steve! Nice would be around 10-12C and cloudy...at least on
race day.

Good luck for yours too. I see that you're now entertaining thoughts
of sub-3. Hope that it works out for you.

Anthony.