Training Week Ending April 15, 2007

4/9 run 0:57 very easy 220' cinder, 5 strides to 5k pace
4/10 run 1:08 easy/mod 260' cinder, 5x3 mins @ 10k pace 1.5 min rests
run 0:41 easy 340' roads
4/11 run 0:59 very easy 150' cinder, legs stiff
4/12 run 1:18 moderate 1080' (:55 trails :20 roads), muddy
4/13 run 0:39 very easy 100' cinder, feel sick
4/14 run 2:49 easy 68% 2700' cinder/trails, stiff and tired
bike 0:27 easy
4/15 off

8:31 running, 92 hrs ytd

An interesting week. I felt pretty good up until Thursday, when running
muddy trails left my lower legs sore (all over). That might have had
something to do with the few intervals I did Tuesday, which I hadn't
planned, but just decided to do out on the run. Then, after getting my legs
soaked crossing an overflowing stream and getting chilled to the bone on
that Thursday run, I felt lousy Friday and Saturday. So I almost shelved the
long run, but thought better of it since 1) the weather will be crappy for 3
days and 2) I need a somewhat easier week anyway, and I prefer completing
the week as planned.

So 15 weeks of training down, and 15 to go before my Goal race, which will
be a marathon like effort. Other races are incidental. The objective from
here is to take a brief rest/rebuilding period of about 10 days now, then up
my volume again for a month or so. Then begin pushing the pace more, and
doing some key hill repeat workouts. So far I'm mostly happy with how
training is going, with one exception - I'm still fat! There's still time to
work on that, and normally a lot of LSD biking is what has worked, but for
the damn weather...

Goals:

Get those forefeet healed up! (A bit worse this week)
Lose weight.
Orienteering meets in late April? (Still not sure)
Sub 21 5k
Sub 4 hour escarp trail, July,
Sub 72 mins 10 miler.

-Tony

2007 Summary
wk run
1 3:02
2 5:48
3 6:05
4 6:43
5 2:08
6 7:15
7 7:49
8 8:05
9 3:02
10 4:03
11 8:32
12 4:48
13 8:13
14 8:16
15 8:31

Tony S. said:

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

my week:

su - rest, kinda sick
m - 1:40 LR, got thru it fine but felt kinda bad after (chills)
tu - DNR, core workout
w - :60 tempo run, w. strides
th - DNR, core workout
f - DNR, blah.... deferred run til Sat., core workout
sa - :50 hill workout on treadmill
su - DNR, core workout

glad i got sick (but not much) now and not next month, when it will be
race time. luckily i was still able to do my workouts this week, and
they were high quality, not slow and crappy due to my cold. nearly
over the cold now.

been eating extra healthy lately... extremely little junk food, just a
small treat here and there.

ramping up for the half marathon end of May. will do 1:47 LR on
Monday. getting there.

Cam

Quoted message said:

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

Day Mi Type AHR climb Other
----------------------------------------------------------------------
Mon 0.00 rest -- --- abs
Tue 7.50 ga 77% 1,033 ---
Wed 0.00 rest --- --- weights
Thu 0.00 rest --- --- abs
Fri 0.00 rest --- --- ---
Sat 0.00 rest --- --- wieghts
Sun 0.00 rest --- --- abs
----------------------------------------------------------------------
Week 7.50
Year 715.77

During last Sunday's run I was feeling some pain and tightness in the
piriformis/sciatic nerve area. Did another run on Tuesday. I should have
cut it short, but ended up doing 7.5. Decided to take at least a solid
week off. As always during these down times simply cutting back on the
calorie intake is my biggest challenge.

Upcoming Races:
Nothing soon but...
7/4/07 Peachtree Road Race 10K (registered)
10/7/07 Chicago Marathon (maybe)

Have a great week rec.runners!

--
Phil M.

"Tony S." <[email hidden]> wrote in message
news:w1hUh.94$Yh.7@trndny03...

Quoted message said:

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

M: 0
T: 3.5 elliptical
W: 10 half roads/half grass (golf course)
TH: 10 trails
F: 3 elliptical
Sa: 11 trails
Su:.12 (snow covered) trails

total 43

Goals:
Rebuild mileage to 50 a week and then transition to biking for a while to
allow my toe joint to heal completely (when Spring shows up).

Races:
I may do a couple of 10ks the next two weekends:
Masters 10k on the 21st and Kingston on the 28th,
maybe I'l try to hang with Ms. Schiffer.
I had considered trying the Sybil Ludington (road) 50k next Saturday but
have pretty much ruled it out.

Longer term possibilites:
Escarpment Trail?
Vermont 50k in September

Ankle problems -- week 5 or so...

After feeling fine during a run, then having it flare up the next day -- at
least 4 times -- I decided to change my approach. Thank goodness I'm highly
intelligent :-)

After Tuesday's run (which felt soooo good) I could hardly put weight on my
left foot the next morning. So I've decided it is probably a stress
fracture of the navicular -- the keystone bone at the top of the arch.
Swelling from a few weeks ago is almost completely gone, and dull pain is
centered in the bone now when it flares up.

Therefore, zero running, and here's hoping I can at least hike to keep my
sanity.

All dreams of massive PR's in the spring have vanished. If I'm good, I
should be ok by summer. Whether I want it or not, I get a break (pun
intended), which gives me an opportunity learn enough discipline to eat only
1600 calories/day (what I need to maintain weight if not exercising).

Mon: 0
Tue: 10 easy/medium. Only a couple of twinges lasting a couple of seconds.
Felt fine afterward.
Wed: nada. Foot hurt to walk on when I woke up. This is not just a
sprain...
Thu: zippo
Fri: Zilch
Sat: 2 mile walk, no pain.
Sun: 7.5 hike Old Mt. Wilson trail to Orchard Camp. 2000' climb. No pain.

Don't know if the back to back Zilch -- zippo combo was a good idea, but
what the heck...

19.5 total miles, 10 running...the rest wishing I were.

--
Posted via a free Usenet account from http://www.teranews.com

Tony S. said:

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

Concentrating a bit on strength this week.

9 April

- A bit sore. Today went up to Proleber Berg via
bike:10km600m@1:09:21, (first 4km flat) with brief pauses. [HR: Av
141, Max 165, 51:02@90-150, 18:19@150-170]. Not really tired at the
end, but ran out of road!

10 April

- A bit tired, slightly sore. Ran for 32 minutes. Achilles started
feeling stressed quite fast. There was a short pain in my left
lateral ankle. Maybe shoe? Overall 32 min, 5k, 132bpm.

11 April

- 19:30 Swimming: Freestyle 6x25m, then 1000m@20min, bonked at 500m.
Must do more technique drills.

- 20:30 Weights: Chest and Shoulders, 6-8RM

12 April

- 08:30 Run: Easy hill: ~20min@155bpm (max 180 - Achilles tendon was a
bit stressed on the uphill, but not painful) 6x50-75m strides (4
barefoot), 5min cooldown, 10min stretching, some shin exercises.
Later I realised that the medial side left ankle is slightly painful
upon movement.

- 19:30 Weights: Legs, 1h30min, 10-15RM, 10 exercise, hard effort,
mostly in leg presses, quad extensions and moderately hard in calf
raises. Fatigue set in, so I did only moderate effort in lunges and
hip exercises. I'll probably be sore until Tuesday, but that's OK.

13 April

- 19:00 Weights: Biceps, Triceps 6-12RM, 15 sets, hard. Did my
previous 6RM tricep weight for 10 reps. Forearm and wrist 2 sets @
25RM. Next week easy.

- 20:30 Stationary bike: 5min easy, Stairmaster: 220m@10min

- Legs feeling sore pretty much everywhere, including the sole
(apparently the distal part of the soleus muscle, either from the
strides or from the calf raises). Slept a bit late, too much
alcohol.

14 April

- Considerable soreness in gluteal and quadricep muscles, less so in
gastroc. and soleus.

- Day off. Shiatzu session, revealing extreme soreness. I really
overdid at the gym this time. (On the other hand, I did predict
soreness until Tuesday..) Next week, 10% lower weights.

15 April

- Sill a bit sore (mostly deep quads and gluts, but calves are fine),
too sore to run. Did a planned easy bike tour with some friends:
45km@2h20m with a 15min break. I would normally be able to run this
afternoon, but I think the soreness is a little bit too mc lingering
probably could run, but I feel it'd be better if I stay fresh for
Tuesday's session.

Plan for following weeks

The week before was a very easy weight week, nevertheless I didn't
seem to lose any strength. This week was almost maxing out. Next
week I'll do the same 4-day split, but at 10-15RM, to establish my
baseline for the next two weeks, which will be at 6-8RM. I'll do
slightly easier leg training. I'll do a 6 hour hike either next week
or the following, either on saturday or on sunday (thus potentially
replacing the long run).

D Stumpus said:

Ankle problems -- week 5 or so...

After feeling fine during a run, then having it flare up the next day -- at
least 4 times -- I decided to change my approach. Thank goodness I'm highly
intelligent :-)

After Tuesday's run (which felt soooo good) I could hardly put weight on my
left foot the next morning. So I've decided it is probably a stress
fracture of the navicular -- the keystone bone at the top of the arch.
Swelling from a few weeks ago is almost completely gone, and dull pain is
centered in the bone now when it flares up.

Damn, this is tough luck. Very sorry to hear this, Dan. I never even
knew what the navicular was until a month or two ago. There was a
thread on this same injury on letsrun.com (recently diagnosed for
Weldon Johnson, 28:xx 10k guy who runs the site):
http://www.letsrun.com/forum/flat_read.php?thread=1783082&page=0
In searching for this thread, I came across quite a few others, so you
may want to browse. The overriding impression I came away with was
that this particular injury can be trickier than most. Best of luck.

Quoted message said:

Therefore, zero running, and here's hoping I can at least hike to keep my
sanity.

All dreams of massive PR's in the spring have vanished. If I'm good, I
should be ok by summer. Whether I want it or not, I get a break (pun
intended), which gives me an opportunity learn enough discipline to eat only
1600 calories/day (what I need to maintain weight if not exercising).

I'm not a swimmer, I don't especially like swimming, etc. But with
this particular injury, perhaps more than just about any other, pool
running sounds like a good idea. If you are like me (and I'm pretty
sure you are), you'll want to be out there hiking 5-10 miles a day,
maybe even more. I could never, ever be content with 1600 kcal/day,
or with being idle. But that much hiking could make it very hard to
heal a navicular stress fracture. Just a thought.

"Tony S." <[email hidden]> wrote in message
news:w1hUh.94$Yh.7@trndny03...
| Greetings rec.runners! Please tell us about your training week and goals.
|
Mon: 5.6 mi run & 2 mi walk
Tue: 2.25 mi walk
Wed: 5.75 mi run & 2.5 mi walk
Thu: 7.5 mi bike
Fri: 3.6 mi run & 5.4 mi bike
Sat: 20 mi run
Sun: 7.6 mi bike

Total: run: 35 mi, bike: 20.5 mi & walk: 6.75 mi

Goals: Build more base & get Marathon PR at Vermont

On Sun, 15 Apr 2007 03:32:44 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: get it together, see some progress. upcoming races: 10K (tri
relay) April 29; 5-miler May 12; marathon Oct 21, or maybe 13.

Kind of a weird week this time, with a long run on Monday, a
near-injury Friday, and a Florida-style nor'easter this morning.

M: 17mi (8:48) the long run I didn't do Sunday. Slow.
T: 8mi (8:47) recovery
W: AM 4mi (9:08), PM 2.75mi (8:16); I do not know what's wrong with me
R: 9mi (8:26)
F: AM 6.2mi (9:08), turned ankle really good. PM 4.1mi (8:18) ankle ok
until I stopped running
Sa: ankle not so good; biked 15mi
Su: 13.51mi (8:57) in wind and sometimes driving rain; was scheduled
for 18 but quit when the thunderstorms rolled in

total: 64.6 miles running, 15 miles bike

Friday morning I was running in the dark like I always do, on a street
with rough asphalt-brick paving I've run a million times. I left the
brick part for the smoother plain-asphalt part, sighed a thankyou for
getting through the rough patch, then put my foot in a pothole I've
avoided a million times. It hurt enough that I caught up short, but
finished the last 1.5 of the run (albeit gingerly). Felt ok enough to
try a little 4-miler that afternoon, but not so good afterward. On
Saturday I made the executive decision to skip running altogether and
bike 15 miles in place of the 10 running miles I'd planned. This
morning the ankle was 97%, but my run was cut short by the nor'easter
that's gonna make Boston feel like hell tomorrow.

better luck next week, folks.

good week all

Karen

live! vicariously!

Monday run 42 minutes
Tuesday 44
Wenesday 30
Thurday meet should've worn my swim gear
Friday- 46
Saturday lift

Hoping to make districts in the two mile by the end of the week and a
5 flat mile

On Sun, 15 Apr 2007 03:32:44 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

9 3
10 5.5
11 6.5
12 2
13 0
14 0
15 8

total 25
YTD total 431.3

Not a good week. I passed on a planned 5K race on Saturday. Didn't
want to drive thirty-five miles to race in a electrical storm.
Weather on Friday fairly bad too.

Frank

Tony S. said:

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

Mon/Tue/Thu/Fri - bike to work (6hr40 total)
Mon PM - bonus 7 miles walking, pushing a bike with a shredded back
tire (wore a hole right through it!)
Wed - run, 6.2 mi, 40:xx, brisk
Sat - run, 14.3 mi, 1:30:xx, moderate+
Sun - stationary bike, 50 min progression to very hard effort, then 10
min c/d

Another really good week. 3 weeks post-marathon, and I am almost
recovered. There was a 10k today (Sunday) that I almost entered, but
I could tell I wasn't quite recovered. The rule of 1 day off racing
per 1 mile of previous race distance feels about right. Saturday's
medium-long run went quite well, and the back-to-back hard days over
the weekend were both high-quality.

goals:
- Apr/May ?? - some race between 10k and 10mi
- June 2 - God's Country marathon (looking more likely all the time)

Tony S. said:

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

Runs: 6
Miles: 40.5
Long: 8.7
Time: 6:13

I'm supposed to run a 5-mile race tomorrow but I might wimp out. The
weather will be nasty, which I don't mind for running, but it's out of
town, which means taking the bus, and I don't relish waiting in the wind
and rain for the bus back. But it's one of a very few middle-range
(greater than 5k but less than half marathon) races around here this
spring so I don't want to miss this one.

Quoted message said:

An interesting week. I felt pretty good up until Thursday, when running
muddy trails left my lower legs sore (all over). That might have had
something to do with the few intervals I did Tuesday, which I hadn't
planned, but just decided to do out on the run. Then, after getting my legs
soaked crossing an overflowing stream and getting chilled to the bone on
that Thursday run, I felt lousy Friday and Saturday. So I almost shelved the
long run, but thought better of it since 1) the weather will be crappy for 3
days and 2) I need a somewhat easier week anyway, and I prefer completing
the week as planned.

So why couldn't you have switched your day off from sunday to
wednesday or saturday?

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

Quoted message said:

Quoted message said:

An interesting week. I felt pretty good up until Thursday, when running
muddy trails left my lower legs sore (all over). That might have had
something to do with the few intervals I did Tuesday, which I hadn't
planned, but just decided to do out on the run. Then, after getting my
legs
soaked crossing an overflowing stream and getting chilled to the bone on
that Thursday run, I felt lousy Friday and Saturday. So I almost shelved
the
long run, but thought better of it since 1) the weather will be crappy
for 3
days and 2) I need a somewhat easier week anyway, and I prefer completing
the week as planned.

So why couldn't you have switched your day off from sunday to
wednesday or saturday?

It's not the day off that was a problem. I've just had enough of running in
cold rain for a while, and don't want to go long in those conditions.
Delaying the long run would have put it on a day with those conditions:
Sunday, Monday or Tuesday. Also, I may be racing next weekend, and I want at
least a week after the long run before racing at any distance. In general
letting the long run slip a day isn't a major problem, but a few days and it
will throw off my training cycle.

-Tony

35.55 this week just ending...

Mo PM: 4.15 easy

Tu AM: 7.65 easy (8:20)

We PM: 4.15 easy

Th AM: 6.50 easy (8:40)

Fr ----

Sa AM: 13.10 race - barely got there in time so no warmup; shoe
rubbed my heel to a blister the last five or six miles
so no cooldown beyond gingerly walking to the subway

Su ----

....and less the week before, which I didn't bother to post:

Mo ----

Tu PM: 6.80 carrying home a big ol' bag of takeout BBQ for the last
two and a quarter miles - mmmm, got two good meals out
of that eight bucks!

We ----
Th ---- stoopid procrastination

Fr PM: 7.65 easy (8:30)

Sa AM: 4.15 easy (8:40)

Su PM: 4.15 easy

year to date: 875 miles

Horrible weather today but excellent conditions for yesterday's
Brooklyn Half Marathon. I ran a good race for the disappointing
shape I'm in, relative to aspirations earlier in the year. Paced
well, pretty much every mile within +/- 10 seconds up until the last
3 in Prospect Park wherein I slowed less the expected for the uphill
mile 11 and then picked it up a bit for 12 and 13.

Tony S. said:

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

another low mileage week. i did manage to run/walk 10 miles saturday and
7 miles today, so hopefully i'm getting back into the swing of it. i
have no "bounce" though and just trudge along like an invalid, wondering
how i ever managed to run along happily doing 9 minute miles just a
month or so ago.

on the minus side, i screwed up my back at work last week, although it's
getting better now, and my neck keeps making weird crunching sounds when
i turn my head and that freaks me out. my big toe still has a swollen
joint even after several low mileage weeks so i'm thinking something
long term like arthritis/gout/fracture. i will definitely ask the doctor
about that one when i see her.

on the plus side, today i printed out a big map of west seattle, so now
i am running different routes and exploring all the funny little side
streets. yesterday i found a horse barn and field, tucked away right in
the middle of the city! 🙂

heather

D Stumpus said:

which gives me an opportunity learn enough discipline to eat only
1600 calories/day (what I need to maintain weight if not exercising).

i feel your pain 🙁

afraid to weigh myself lately,
heather
ps. sorry about your footie too 🙁

"Tom B." <[email hidden]> wrote

Quoted message said:

Damn, this is tough luck. Very sorry to hear this, Dan. I never even
knew what the navicular was until a month or two ago. There was a
thread on this same injury on letsrun.com (recently diagnosed for
Weldon Johnson, 28:xx 10k guy who runs the site):
http://www.letsrun.com/forum/flat_read.php?thread=1783082&page=0

Thanks, just spent an hour poring through it all...I don't have pain in the
"N" spot, so maybe I've caught it early.

Quoted message said:

I'm not a swimmer, I don't especially like swimming, etc. But with
this particular injury, perhaps more than just about any other, pool
running sounds like a good idea. If you are like me (and I'm pretty
sure you are), you'll want to be out there hiking 5-10 miles a day,
maybe even more. I could never, ever be content with 1600 kcal/day,
or with being idle. But that much hiking could make it very hard to
heal a navicular stress fracture. Just a thought.

If hiking (like running) results in the one-day-lag pain, then I'll avoid
that too, and possibly return to swimming. I used to compete when 12-13,
but quit the high school team 'cause I didn't like puking in the gutter
after doing relentless interval workouts. The training for competitive
running is much easier to take.

I used to swim 2k a day for fun at cruise pace when at UCLA (with flip
turns, of course!), before I discovered running. Did I mention the dozens
of coeds sunning themselves on the lawn? I could get used to red eyes and
bleached hair if necessary. Now where are those speedos??

--
Posted via a free Usenet account from http://www.teranews.com