Training Week Ending April 25, 2004

M-easy 8.25 T-off W-Easy 8.25 Th-off F-easy 8.25 S-off S-I
am still deciding.

Goals-Still beat my brother in the Bloomsday run. Marathon
goal changed. Went to Informational meeting about joining
Team in Training. The marathons they go to this year are the
Maui,Portland, and Nike Marathon in San Francisco. So if you
want to help me out by donating some money to the Leukemia
and Lymphoma Society e-mail me.

Thanks

"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 "The most
insecure people are the ones you see, putting other people
down constantly."

Goals: none.

Mon: 8 miles Tue: 8 miles Wed: rest Thurs: 8 miles Fri: 8
miles Sat: rest Sun: 10 miles

Total: 42 miles

--
Colm

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training
: week and goals.

David, good to see you are still in business! How's the
recovery going?

Sun 26 miles and change in Hamburg - much walking - 4.26
(great race, great people, and I'll be back next year to run
it properly) Mon Tue Wed 4.5 k mainly easy but a few strides
Thur 4.7 k with beginners at club, pace about 9.15 per mile
Fri dnr Sat 10 k with clubmate in 49.34 thru woods, then 4.5
k with beginners at
5.32 per kilometre, then home slowly (3 k)

First good week back.

M-5 EZ in boston @7:45 T-6.15 @7:26 W-Off R-6.15 @7:33 F-Off
S-11 @8:00-ran really ez with a friend S-3 @7:37 EZ

Total~31

Felt really good. My legs are coming back around. I am going
to continue to build for 10 more weeks and then start
training for chicago marathon.

jOe

"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 "The most
insecure people are the ones you see, putting other people
down constantly."

Sunday 6.5 miles Monday 9 miles Tuesday weights Wednesday
5.5 miles 6 x 800's at the track Thursday 5 miles Friday Gym
and 20 min on the eleptical trainer Saturday 9 miles

Total 35 miles

goals: inch up to 70mpw by the time I start marathon
training; get strong enough to wear racing flats without
hurting myself; endure the Florida summer, which started
this week. Upcoming races: 5K May 1; 5K May 7; 5K May 15;
marathon Oct 10.

M: 8.5mi (9:23)
N: 8 incl 4x400, 2x800, 4x400. avg 131.25 for 400, 3:17.5
for 800. Wore flats for the speedwork, lightweight
trainers for wu/cd.
O: 8.5mi (9:48), ouch
P: 8mi (9:37)
Q: 8.5mi (9:39), still sore and sick of it Sa: 13mi (9:25) a
little better Su: 12.5 (8:58) better still

total: 67 miles

I raced hard in flats last Saturday, ran long (and too hard)
last Sunday, behaved myself Monday, then wore the flats for
speedwork Tuesday. I was trashed for most of the rest of the
week. I've started doing things to strengthen my lower legs,
but until that takes effect I think I'll wear the flats only
once a week.

good week all

Karen

Mon - rest
Tue - 9.3 @ 8:06/mi, 5 up, 4 LT @ 7:25/mi
Wed - 5.1 @ 8:15/mi
Thu - 8.2 @ 7:57/mi
Fri - rest
Sat - 5.1 @ 8:02/mi
Sun - 15.0 @ 8:18/mi
--------------------------------------------
Week - 42.6 Year - 617

This was the last week of base building that really started
back in August '03. Now starts the 24 week marathon training
plan that culminates with the LaSalle Bank Chicago Marathon
on October 10th.

This following is a little lengthy. I'm summarizing the plan
for my own benefit to gather my thoughts about what I am
facing in the next 6 months.

The focus of the plan is in improving the key physiological
attributes that it takes to run your best marathon

* High lactate threshold tempo runs, LT intervals
* High glycogen store and fat utilization endurance training
and increases the capillarization of your muscles, runs of
90 minutes or longer combined with increased total
training volume
* Excellent running economy Increasing mileage over time so
that your fast-twitch fibers gain the positive
characteristics of slow-twitch fibers, 100 meter
strideouts
* High maximal oxygen uptake (VO2 Max) Intervals of 2 to 6
minutes @ 3-5k race pace
* Quick Recovery Correctly balancing training and recovery

Weekly mileage progression: 45 47 50 51 46 53 55 57 60 50 61
63 57 61 50 63 61 57 60 63 57 52 40 race

Weekly long run progression: 13 14 15 16 12 16 17 18 19 13
19 20 18 16 13 21 18 17 16 21 19 17 13 race

The plan is broken down into 5 mesocyles. A mesocyle is a
period of time that contains a single training objective,
each shift in priority is reflected in a new mesocycle.

Mesocycle 1 - Endurance (10 weeks) builds to 60 mpw builds
to 19 mile long runs 4-5 miles @ LT pace every 3rd week
VO2 max workout every 3rd week the rest filled in with
general aerobic runs, strideouts, medium long runs,
recovery runs, 1 day off

Mesocycle 2 - Lactate Threshold (6 weeks): builds to 63 mpw
18-21 mile long runs 5-7 miles @ LT pace every other week 12
miles @ marathon pace every 3rd week the rest filled in with
general aerobic runs, strideouts, medium long runs, recovery
runs, 1 day off

Mesocycle 3 - Race Preparation (5 weeks): maintain 57-63 mpw
17-21 mile long runs 8 to 15K race (or time trial) every
other week VO2 max runs once a week 14 miles @ marathon pace
the rest filled in with general aerobic runs, strideouts,
medium long runs, recovery runs, 1 day off

Mesocycle 4 - Taper and Race (3 weeks): reduce mpw reduce
long runs 1 LT workout 2 weeks before race 1 VO2 max workout
1 week before race the rest filled in with general aerobic
runs, strideouts, medium long runs, recovery runs, 1 day off

Mesocycle 5 - Recovery (5 weeks)

Have a good week rec.runners.

Phil M.

--
"Pain is temporary: the success it brings can be
everlasting." -fortune cookie

Week ending 4/24/04 Decided to do the 25 mile Spring Desert
Ultra in Western Colorado (4,500’ of
climb) on May 1. Not in shape to do my best (Only
about 4 intense workouts under my belt), but it
should be fun.

Sun: 18 miles, 2,500 ft of climb. Mon: 7.5 easy rolling
trails in Griffith Park, walked 3-4 min of steep stuff. Tue:
10 miles rolling trail. 2mi w/u, 10 min hard, 8 jog, (4
hard, 4 jog) X 3, rest easy w/downhill strides. Wed: 11.6
miles, 1000’ climb on the way out, first quarter of run
moderate, rest easy. Thu: 10 miles rolling trail. 2 mi w/u,
10 min hard, 8 jog, (4 hard, 4 jog) x 3, rest easy
w/downhill strides. Fri: 7.5 easy rolling trails in Griffith
park, walked 3-4 min of steep stuff. Sat: 10.2 miles. 2 mi
w/u, 10k race medium effort (7:00 pace) on rolling, twisty
course, 2 mi w/d.

74.8 miles.

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

Quoted message said:

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

M 10km easy (4:30/km)

T am/40min recumbant, easy pm/ treadmill: 2min(11mph)--

Quoted message said:

2min(8mph)x8, 3km up, 3km down

W 10k easy, (4:29/km)

T 10k easy, (4:27/km)

F off

S 6km easy (4:40/km) w/3x1min @ 15km RP(5:00
"recovery"😉, stretch

S am/Guelph 15km Race - 57:14, 3km up
pm/8km recovery (5:15/km)

Total: 75km (46.6m)

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

Happy Birthday Big Brother. Love ya.allways. sun- 20 miles
strain back with lifting too much. Mon - off Tue- off wen-
15 miles. thur - off fri - off saturday- off all bike riding
on dirt bump roads picking up 10 cent cans to live on. still
back hurts too to jog. 35 miles for week 779 miles for year
to date. Note. want to hike A.T. trail soon. a 26 hundred
mile mountain hiking camping trail ineast u.s.a... 6 million
people a year hike parts......."'''''''' Just to do
it."""""' wow....what else is there really. ((((((Don't know
yet.:>😉))))00.......... I can, I can if I just do it.......
Not sure if can, yet. I guest it well be when thee and look
at sunrise sunset thing. Later r.r. god speed r.r. I well
live,:>😉 not to worry none. in Michigan. one knows one alive
from pain. better too do then not do at all. Next please.

In article <[email hidden]>,

SwStudio said:

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

my week:

s-DNR, about 1 hour swimming though m-:40 tempo run t-:45
bike, DNR w-:45 run... carefully. some ITBS creeping in. t-
off, total rest f- 1st triathlon training brick of '04: :20
bike followed by a :20 run
- just a little weak at the start of the run, but quickly
found my legs again and really went to town. felt
great! s-:55 swim workout, DNR s-off, DNR, will do some
core training tonight

goals:

do a tri training brick once per week, working up to close
to an hour on the bike followed by a :30 -:40 run. this
should do me for sprint distance races.

stay healthy and ward off/avoid ITBS, which is making it's
yearly appearance again. but i think i know what's going on.
my bike seat is too low, and with the knee in the bent
position for so long, there is aggravation of the ITB at the
knee. must get and install a longer seat post to remedy that
problem. i'm quite certain this is the cause.

no race goals now, other than train as though for a
race, and just be ready for when i can manage a race fee
(funds are tight yet again). ack, durn money DOES make
the world go round.

thanks for paying attention,

Cam

In article said:

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

Squeezing in two weeks here -- was not online last weekend.

M DNR T 6: Hill reps 7x400 or so. 1:31 1:25 1:25 1:22 1:22
1:21 1:19 W 7 T 8.9: 800/400/200/200 in 2:30 1:12.3, 34.8,
34.1 Bombed first 800 on second set (not enough rest ?) ,
then 1:15, 34.9 33.9 F DNR S 11 (85 min run in SF) S 11 (80
min run in SF) Total: 44

M 5 (40min run in hills) T DNR W 10.3 T 10 2x2.4 tempo ,
then 4 mile jog F 10.3 S DNR S 4 mile race 22:38

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

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

Monday: (am) 6mi (7:38 pace), (pm) Cross training- 16mile
Bike (45 mins.) Tuesday: 14mi (8:17 pace) Wednesday: Cross
training- 18 mi Bike (45 mins.) Thursday: (am) 6.5mi (8:25
pace), (pm) Cross training- 18 mi Bike (45 mins.) Friday:
8.4mi (7:45 pace) Saturday: 7mi (hill run 8:17 pace)
Sunday: 6mi club run (7:45 pace) Total: 47.9 miles Run, 52
miles Bike

Notes: The biking seems to really be helping my hills. Next
week is the last full training week before taper for the
half marathon on the 8th.

Mark

"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,

SwStudio said:

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

M - 3 miles total (2 @ 12:00, 1 @ 8:00) T - 4 miles.
hilly. hard. W - 3 miles total (2 @ 12:00, 1 @ 8:00) T - 4
miles total (2 @ 12:00, 2 @ 7:30) F - 2.5 miles @ 12:00 S
- 6 miles @ 8:20 - longest run of the year. S - speedwork
3 X 800 (2:49,2:57,3:04) + 1 X 400 (1:23) hot. very tired
at the end.

total: 26 miles (highest week this year)

goals: 5K race next sunday. hoping for a sub-19:30. but if
the heat is anything like today (95F), it's going to be
interesting. also found out that the first half is uphill.

jobs

SwStudio said:

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

cheers,

Hi David & all, I'm new to this group and this is my first
post. Goal is to complete my first marathon - hoping to go
3:00:00 - on 4 July at the Gold Coast Marathon, Australia
(goldcoastmarathon.com.augoldcoastmarathon.com.auOpen ↗)

Training week is a bit out of sync as I have been on
holidays:

Mon ~22k on Long Island (Whitsunday Islands, inside the
Great Barrier Reef). The run was on somewhat disused walking
track through tropical ~rainforest. This was made
interesting by some rather large spider webs across the
track. Some were easy to see because of the large spiders in
the middle of them (about 3 inches across the legs with a 1"
long, elongated, mean-looking black body). Other webs were
harder to spot - as I ran into them each time I found myself
hoping that the reason I hadn't seen it was because there
was no spider on it. At one point the webs were so thick
that I had to reduce to a walk, and wave a big stick in
front of me. And I had so much web stuck to my legs that
leaves and twigs started to stick to me - I had to check
each time that it was just a twig and not a spider. But by
the 2nd and 3rd laps around the track was much better
because I had already cleared (almost) all the webs.

Tues ~12k in 54 mins (7:12/mile) (at Airlie Beach) Wed 60
second intervals (14 reps) plus warmup / warmdown

Thurs-Sat dnr (was too busy relaxing on a charter boat)

Sun 12.6k in 58 mins (7:22/mile) (back home on the mainland)

Mon 32k in 2:52 (8:41/mile) - my longest "long run" to date.

Daniel.

Quoted message said:

Quoted message said:

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

<<

Mon - 5 miles, 42:36 Tue - DNR Wed - DNR Thu - DNR Fri - DNR
Sat - 2.8 miles, 24:57 Sun - 9.3 miles, 1:47:40

Total - 17. 1 miles

I tweaked my hamstring playing Ultimate two weeks ago
but kept on running; it hurt slightly but I was holding
form so I didn't worry about. Playing softball this
past Tuesday I had to run hard twice; after each time
it was hurting a lot more. So, I took a few days. When
I started back up again everything hurt but again, I
could hold form. I ran/walked the next day and
everything felt a lot better. So I'm planning on
gradually working my mileage back up, assuming no
further pain.

Mike

M - Weight training T - 5 miles - Saw four deer, one
raccoon, and three turkeys (I usually see about one a
week). W - Rest T - 6 mile - 20 min tempo @ ~6:45/mile F -
Rest S - 7 miles - 4x4:00 @ 6:45/mile with 4:00 recovery -
S - 9 miles

Just getting back into training. My next race is the Mad
City 10K on May 30 for the first race of the year.

Mark

running.krisandmark.comrunning.krisandmark.comOpen ↗

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

Quoted message said:

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

In article <[email hidden]>,

SwStudio said:

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

Monday: off Tuesday: 10 minute warmup, 25 minutes slow Wed:
off Thu: dnr Fri: dnr Sat: get some other would-be coaches
warmed up Sun: 10k race 1-2 days per week running is not
sufficient to race 10k. (Surprise) But I finished, had fun,
and went to the bookstore. Since I've reset the PR clocks
after my winter of ailment, this race has given me my PRs
for everything from 2 miles up.

Since this 10k (my longest run of the year) is in hand,
I'm going to try to focus on getting out more often. I've
tried that several times before during this year. The
secondary trick I'll try to pull is to treat this 10k as a
true race pace while trying to ramp up the number of days
per week. After I get back to a routine every other day,
it'll be time for another time effort.

--
Robert Grumbine radix.net~bobgOpen ↗ Science faqs and
amateur activities notes and links. Sagredo (Galileo
Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less
appreciated than they would be had they been presented in a
more abstruse manner." Two New Sciences

Goal : 240km non-stop unassisted. Starts 9th July. 34 hour
time limit, aiming for ~30 hours.

Week ended 11th April: 40km
---------------------------
Mon REST Tue 6 hours walking around (lost!) in Casablanca
with a backpack Wed 12km Thu REST Fri Transfer to base camp
Sat Technical, admin and medical controls Sun 28km first
stage of Sand Marathon.

Week ended 18th April: 209km/130miles, rest of Sand Marathon
-----------------------------------------------------------
Mon 34km Tue 37km of which 20k+ dunes Wed 76km of which
plenty of small dunes Thu REST! Fri 42.2km Sat 20km Sun REST
but could've killed a 10km for fun

Week ended 25th April: 0km, REST
-------------------------------