Training Week Ending April 11, 2004

Goals: short-term, April 25th La Jolla 1/2 Marathon; long
term, stay healthy and increase mileage to 30+/week base
before training starts for the Marine Corps 'thon (10/30).

Monday: 4.75 easy to moderate Tuesday: Weights Wednesday:
4.75 total, with 2.5 of 0.1 hill intervals (12) Thursday:
3.5 at tempo (was supposed to be easy, but I got carried
away since I was running outdoors 😉). Friday: OFF Saturday:
13 miles "slow", actually ran in 2:15, 10:21 min/mile pace,
which isn't much slower than what I plan to do at La Jolla;
used 1 mile walk breaks, but able to run the last two miles
straight through. Felt very strong, so this is a good kick
the tires and see what I got for the upcoming half.

--
eNo "Why am I here?" "SwStudio" <[email hidden]>
wrote in message
"]news:[email hidden]...

Goal: Keep ramping up mileage for summer racing season.

Short week this week as I switch to Daniels' Sunday-to-
Saturday schedule. Didn't run Sunday anyhow.

Mon: 13 Tue: 4.22 easy Wed: 8.04 hilly Thu: 5 easy Fri:
10 Sat: Walked Race for the Cure 5K with GF in just
over 1 hour.

Total: 40.26

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

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

Try to get back to normal after 3 weeks of bronchitis &
general weakness. I am switching over to speedwork on the
track, and will be running untapered 10k races on most
Saturdays as a hard tempo run.

Goal is to get my 10k time back down to 80% wava (age
adjusted, of course), then race a 50 mile or marathon.

Sun: 15.5 miles Old Mt. Wilson trail to Summit & back
.4,500’ of climb. Mon: 9.5 miles very easy. Tue: 13 miles,
2:00, 2,000’ climb: Pony Rides to Hollywood sign & back.
Wed: 6 miles, 500’ climb. Coughing a bit from lingering
bronchitis, cut it short. Thu: 9 miles. 2mi warmup, 10 x
440 w/440 jog avg 93 sec, 2mi warmdown. (First track
workout in 10+ years, and first speed work since early
January. The bad news: I'm realll slow now. The good news:
I couldn't run fast enough to hurt myself!). Fri: 8.5 miles
very easy. Sat: 16.5 easy with out-of-shape friend on part
of the AC100 course.

Total: 78 miles, 18.5 miles moderate, 2.5 hard, rest easy.

In article said:

Greetings (and happy Easter), rec.runners. Please tell us
about your training week and goals.

M 10.3 slow T 13: 6x500m or so with training group
1:40/1:35/1:33/1:31/1:30/1:28/1:29 followed by an easy 6
miler W 7 easy run with some strides T 8.9 5k tempo 18:42 F
5 miles slow S 10.9: 4x1200 4:09/4:12/4:15/4:15, 4x200 at
about 35 each. (The full workout is run to the track, run 4
laps warmup, 4x1200 with a lap in between each, 4 laps
cooldown, 4x200 with 200 jog, 4 more laps cooldown, run
home. The run to the track and back is 2.9 miles, plus the
32 laps on track)

S Will do 15, I promise

Total 70

That's the last of my heavy training weeks for Spring.
Pretty happy with it, didn't die in my track intervals,
tempo went OK and the group training session went well (that
means I kept up with the people I wanted to keep up with).
Time for a little less milage so my "running legs" will be
with me in the May races.

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

sun off mon- 10 miles bike walk run hike swim. tue- 25 miles
bike hike walk. wen-27 miles bike hike walk. thur job
interview. by Hell Mi. Yes there is a God. fri 14 miles saturday-
30 miles total miles for week.....106 miles for week.

2 kids getting married soon of mine.

M-Off T-EZ 3.9 W-50 min on elliptical R-4.25 with a few hill
strides F-4x0.25mi hills-I walked up the hill as fast as I
could. 1 mi running warm up S-EZ 3mi, my legs seem to be
feeling better S-EZ6.6-Felt really good. Averaged 7:40.
Thats pretty good considering I haven't run in 5 weeks.

Total ~18mi Overall my shin is feeling better. My shin
swells up a little after each run, but I don't have the
pain of the fracture anymore, I think my muscles are just a
little weak. The pain has been getting progressively better
through this week. I am going to ramp this week's mileage
up to 20-22.

My wife's training is on track to have a really good race
at Boston. If she runs a laser tight race, she could
break 3hrs. I would guess realistically she'll run a 3:04
+/- 2 minutes.

Joe

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

Quoted message said:

Greetings (and happy Easter), 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."

goals: get the mileage up (inching toward 70 mpw), stay healthy.
Upcoming races: 5K April 17; 5K May 1; marathon Oct 10.

M: 8.5mi (8:56)
N: 0 - unplanned tooth extraction, missed track
O: 13mi (8:59)
P: 8.5mi (8:39)
Q: 8mi including ladder workout - 4x100/100 rest,
2x200/200 rest, 3x300/100 rest, 4x400/200 rest, back
down with the 300s, 200s, 100s. goal avgs :22, :45,
1:09, 1:36. actual avgs :19, :44, 1:06, 1:34 Sa: 9.6mi
(8:50) Su: 16.75mi (8:42)

total: 64.3 miles

good week all

Karen

Quoted message said:

Greetings (and happy Easter), rec.runners. Please tell us
about your training week and goals.

Mon - rest Tue - 9.0 LT, 3 up, 4 @ LT @ 7:36/mi, 2 down Wed
- 5.9 recovery @ 8:28/mi Thu - 10.1 general aerobic @
8:17/mi Fri - rest Sat - 15.0 long run @ 8:13/mi Sun - 5.0
recovery @ 8:31
-------------------------
Week - 45 miles Year - 535 miles

Notes: Most weekly miles and long run since September '99.
My weight has now stabilized for that past 3 weeks at around
165 lbs. 80 pound loss since June '03. 25 pounds less than
my last marathon in '99.

Training Goals: 2 weeks until beginning a 24-week marathon
training program. I've been working on base building for
the last few months. Adding an occasional weekly 20 - 30
minutes at LT pace. Hoping to be able to slide into the
training program without too much effort. The program
starts out at 45 MPW.

Racing Goals:
5/31/04 - 10K, sub 43
5/32/04 - Half Marathon, sub 1:40 a sub 1:45 gets me a
preferred start at the marathon
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

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

Quoted message said:

Greetings (and happy Easter), rec.runners. Please tell us
about your training week and goals.

First week of trainnig after one full week of nothing due
to post-op.

Ran out of gas yesterday at the 5k... the hilly 10 mile race
the day before coupled with my lingering pain from the
surgery was my reason for backing off the last half of the
race, coasting in with an 18:11. I just needed the points;
my only reason for running both.

Still undecided if I should abandon the planned marathon in
May. I just need it to qualify for Boston, and could run it
substantially slower than race pace and still make it -
however that would obviously still stress my system.

M 60 min recumbant (10 min 129hr, 45min 159hr, 5min 180hr) T
30 min stationary (160 hr) W 1km (5:30/km), 30 min
recumbant, (160hr), 2km (4:00/km) T 6km (3:58/km) F Good
Friday 10 Mile Race, 62:18, 1km up S Subaru 5k Race, 18:11,
2km up pm/ 30 min recumbant (100 hr) S 8km easy (4:35/km)

Total - 41km

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:

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

Quoted message said:

Greetings (and happy Easter), rec.runners. Please tell
us about your training week and goals.

First week of trainnig after one full week of nothing due
to post-op.

Ran out of gas yesterday at the 5k... the hilly 10 mile
race the day before coupled with my lingering pain from
the surgery was my reason for backing off the last half of
the race, coasting in with an 18:11. I just needed the
points; my only reason for running both.

Still undecided if I should abandon the planned marathon
in May. I just need it to qualify for Boston, and could
run it substantially slower than race pace and still make
it - however that would obviously still stress my system.

You've got until next February to qualify, what's the rush?
While you may qualify next month, you could get a better
starting position by running a better time next Fall.

Quoted message said:

M 60 min recumbant (10 min 129hr, 45min 159hr, 5min 180hr)
T 30 min stationary (160 hr) W 1km (5:30/km), 30 min
recumbant, (160hr), 2km (4:00/km) T 6km (3:58/km) F Good
Friday 10 Mile Race, 62:18, 1km up S Subaru 5k Race,
18:11, 2km up pm/ 30 min recumbant (100 hr) S 8km easy
(4:35/km)

Total - 41km

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

Quoted message said:

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

Quoted message said:

Greetings (and happy Easter), rec.runners. Please tell
us about your training week and goals.

Happy Hop Hop Day

my week:

s - about 40 min. swim, DNR m - :40 fartlek run t - :45
bike, DNR w - :40 tempo run t - rest f - :40 hilly run s -
:40 swim workout, DNR, ate much chocolate afterwards! s -
:40 fartlek run, ate MORE chocolate. yes, the reason i run.

comments:

feeling stronger day by day. the hills and intervals are
building up my stamina, and i can sustain faster speeds for
longer once again.

slight ITB irration of the right knee, but pre and post-run
stretching helps to alleviate it. nothing at all serious.
just gotta keep on top of that. my common complaint during
race season.

goals:

i want so badly to do two races near the end of May but am
not sure if i can swing that time-wise, energy-wise, and
possibly money-wise. one is a triathlon which will demand a
lot from me, then the following weekend i believe i'd like
to do a 5K, sort of a token appearance just so i don't miss
out on participating in the Ottawa National Capital Race
Weekend... a huge event that i haven't missed once since i
started running and racing. i *could* take it easy in that
second race, depending on how i feel. i know that after last
year's sprint triathlon, i really needed a full week or a
bit more to really feel ready for action again. then again,
it was the swim that did me in; i was fine to run not long
after. what do *you* think? 🙂

Cam

Been a while since I've posted...

Goals: 2:56 in Boston.

M: dnr
N: 7, w/4x1600 at 5:38/5:40/5:45/5:46 -- average interval
is fastest run to date
O: 7, ~7:30pace
P: 5, 7:30pace with 20min tempo @6:22 pace
Q: dnr
R: 10, ~7:45pace
S: 6, downhill ~2%, 4 miles at 6:31 (mp effort)

Total: 35

Haven't run this littlie in a long time (December) My legs
felt not so good on Saturday, probably due to the hard
workout on Tuesday, so I kept things easy. Hard to do. Bulid
up races all point to a
2:56-2:57 result (including a 1:23 half that I wasn't even
trying to race and a 37:45 10k on a hilly course)

Due up next week, 16 miles, 6 of which at marathon pace
(6:40), with Boston on the 19th.

Good luck to all of you who are also running. I'll be
wearing bib 3136 if anybody cares to follow.

--Ryan

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

Monday - off Tuesday - 4.7mi (8:20 pace) Wednesday - 6.5mi
(8:04 pace) Thursday- 5mi (8:45 pace) Friday - off Saturday
- Bow Lake 15k 9.3mi (7:36 pace 30th place overall) Sunday -
5mi (8:27 pace) Total- 30.5 miles

Notes: Back to 45 miles this coming week. Race report is in
another post. Not much else to say.

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

Quoted message said:

Greetings (and happy Easter), 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."

Ryan Pearman said:

Due up next week, 16 miles, 6 of which at marathon pace
(6:40), with Boston on the 19th.

What means "due up next week, 16 miles?" You posted this
the 11th.
8 days till the race and you still plan another 16 mile
run of which
6 wiill be marathon place? I take it your one week of 35
miles
was your taper. IMO this 16 mile run will do absolutly
nothing to
help you and likely leave your quality marathon with
this last run.

Quoted message said:

Good luck to all of you who are also running.

Good luck to you also!!!

--
Doug Freese "Caveat Lector" [email hidden]

In article said:

Ryan Pearman said:

Due up next week, 16 miles, 6 of which at marathon pace
(6:40), with Boston on the 19th.

What means "due up next week, 16 miles?" You posted this
the 11th.
8 days till the race and you still plan another 16 mile run
of which
6 wiill be marathon place? I take it your one week of 35
miles
was your taper. IMO this 16 mile run will do absolutly
nothing to
help you and likely leave your quality marathon with this
last run.

Doug, I think he meant that 16 miles would be his *total*
milage in the last week before the marathon.

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

Quoted message said:

Quoted message said:

Greetings (and happy Easter), rec.runners. Please tell
us about your

training week and goals. <<

Mon - 6.7 miles, 53:09 Tue - DNR Wed - Corporate
Challenge 3.5-mile, 25:34, and one-mile warm-up Thu -
12.2 miles, 1:45:32 Fri - DNR Sat - Race for the Cure 5K,
25:31 Sun - DNR

Total - 26.5 miles

The Corporate Challenge was disappointing because I
went out too fast, I knew I was going out too fast ,
and I still couldn't slow down. Well I could, for a few
steps, but then I was back up to speed through mile two
after which I didn't have much choice but to slow down.
My splits were 6:57, 6:52 (some downhill), 8:01 (some
opposite of downhill), and 3:44 for the last half-mile.
On the bright side it is a PR for 3.5 miles (out of
three races run at the distance) by 45 seconds and beat
last year's time by about a minute. The Race for the
Cure was equally frustrating but for different reasons.
I would have been happier if I had arrived earlier; I
would have signed up to be chip-timed in that case.
Apparently the chip-wearers got a separate corral to
line up and I'm assuming therefore had many fewer
walkers to navigate through. Since I got there late and
went chipless, I started back in amongst the walkers
and never really broke free from the madding crowd.
Splits for this race were 9:16, 7:58, and 8:17 for the
last 1.1 mile.

Mike

Quoted message said:

What means "due up next week, 16 miles?" You posted this
the 11th.
8 days till the race and you still plan another 16 mile run
of which
6 wiill be marathon place? I take it your one week of 35
miles
was your taper. IMO this 16 mile run will do absolutly
nothing to
help you and likely leave your quality marathon with this
last run.

Yipes, yeah, what Donovan said, 16 (+26.2) miles next "week"

4+5+4+3 = 16. Now, the guy at work who is insisting on doing
30 miles (total) this week before the marathon is nuts.

--Ryan

82 f you w

april showers may bring may flowers

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

M: run 16km: included 8 x 500m hill repeats running uphill
at ~85% effort; walk and jog slowly downhill
N: 20' easy biking, upper body weights
O: run 16km mostly at 4'30"/km
P: 20' easy biking, upper body weights
Q: run 18km: roughly 10km at 4'30"/km, 8km at 4'15"/km
R: zero: deliberate rest day
S: run 15km including 12 x 650m hill repeats: run uphill at
~80% effort; walk and jog slowly downhill

Total run: 65km