Training Week Ending April 29, 2007

S: 90 min spincycle; 3 mile hilly run
M: 60 min spincycle
T: 90 min spincycle; 3 mile hilly run
W: DNS/R
T: DNS/R
F: 90 min spincycle; 3 mile hilly run
S: 60 min spincycle

Tony S. said:

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

still uneven work, and not enough effort being made by miss halvorson...
0, 0, 9, 0, 4, 0, 10.5

ok, i know that the x axis is in miles and the y axis is in feet, so it
looks way worse than it is, but welcome to my neighborhood:
http://tinyurl.com/22kzx2
(a little slow to load from mapmyrun, and i had to use tiny url because
the original url is hugely long..)

rant of the week-
i was thinking of going to this 5 k
http://www.tomwalesrun.com/
because i wanted to get over my race phobia, and because tom wales was a
client at the place my bf works. one day my bf came home and told me one
of their clients (tom wales) had been shot to death thru the window of
his own house. several years later the crime still hasn't been solved,
🙁 i thought the entry fee money would go to a good cause (there were
several 5 ks i could have gone to today, but that's how i picked that one)

but 8:30 am is way too early for me! i admit it, i'm a wussy lazy ass,
but i don't want to get up at 6am on saturday so that i have time to
drink coffee and shower and dress and warm up and drive to the race and
enter and then finally run it, only to be done by 9am 🙁 i understand
why marathons have an early start, but there must be some afternoon 5
and 10ks, mustn't there? i'd like to find one that starts at 9 PM in
fact! 🙂 so instead of racing i slept in late. think bad thoughts about
me if you must 😉

heather

Tony S. said:

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

hey, might seem strange that i'm posting this *before* my long run
this morning, but i have a feeling that if i put it off til after, i
will simply forget to post at all (like last week 🙂

s - dnr, core workout
m - long run 2:00, fantastic run - no problems, just high winds (not
from me!)
t - dnr, core workout
w - untimed (around 1 hr) "recovery" run (no gas in legs after Mon.
LR)
th - dnr, core workout
f - strong 1 hr tempo run with strides
sa - dnr, core workout

Goals: got the tight, tight calf muscles once again. i went so long
without this that i forgot it could happen. always comes with longer
distances. must work on 'em with rolling and *gentle* stretching. i
fear i might have overstretched a bit and caused a strain (mainly
right calf). this is an easy week, so i'll try to let these babies
heal... ice them and NSAIDS. with the half marathon just 4 weeks away,
i want this prob out of the way ASAP. this'll put the damper on a hill
workout, as that always targets my calves.

other than the calves, workouts are going well. nutrition is under
control... got myself down to perhaps my best fighting weight since
last summer.

happy training, gang....

Cam

I got in 18.69 miles this week, the most since I went from running 5
days a week to only 4. Total time was 2:55:42 for an average of 9:24
minutes per mile. I still weigh in at 199 pounds, and after the race
next Saturday I am going to work harder on getting into the 180's. As
mentioned, I have another 5K on the 5th, but I am not going to be able
to keep up my regular training regimen this week because it is finals
week.This morning's run I averaged 8:49 mpm, only 22 seconds per mile
off of my best race average. And to be honest I feel great. Running is
getting easier and easier, just two months ago I was averagein 11
minute miles. Thanks again for all you advice.

"Tony S." <[email hidden]> wrote in message
news😄_TYh.345$kg1.195@trndny04...

Quoted message said:

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

M: 0
T: 15 bike 3 elliptical
W: 14 bike
T : 19 bike
F : 0
S: 20 bike
S: 30 bike lots of climbing today

total: 98 bike 3 elliptical
guess I should be posting in rec.biking

goals: 1.let my foot heal = 0 running for a period of time.
2. Get the body fat down = lots of long bike rides, maybe some
swimming and aqua jogging also.
3. Get the back healthy.
4. See an allergist/ immunologist. Going for testing tommorow

Races/events:
Prospect Mt Road race mid May if the foot is better. There's only one hill
in this course, the whole course is uphill so no downhill pounding.

Others: TBD

Good week, but shins a bit tired, particularly in the long run.

23 April

- 08:30 Quads a bit sore, calves moderately, shins more so.
- 18:30 Back: 6-8 RM

24 April

- 09:30 Run - Warmup on hill/flat mix - 11:42@135. Then 3.2km on
flat, first 1.6 split in 8:18@160, second split in 8:04@161.
Finished with 7:00 jog @ 155 uphill back to the house. I decided to
concentrate on technique. My shins were a bit tired from the hike
so I could not use a midfoot strike for long. Thus, I settled in a
very good forefoot technique for this pace (for me). I noticed that
it works somewhat better on dirt tracks than on tarmac. I had to
switch back to midfoot and a very brief walk, but that was OK.
Anyway, both techniques seem to be getting a bit more efficient at
the moment and the whole movement feels natural and fluid.

25 April

- 18:00 Bike - 30min uphill, 20 downhill, approximately 300m climb,
but my tyres were not good enough for this terrain. Heart rate
around 150 while climbing, overall a moderate workout compared to
last week's. Maybe I'll do a harder one next week.

- 19:00 Gym - 6-8RM Biceps+Triceps, at same max weight as last month,
but slightly higher reps.

26 April

- 18:00 Easy Run + Sprints
Had a novice running partner today. 20 minutes Easy on
mixed surfaces + 5 minutes barefoot on track. 4x100m sprints, 2 of
which barefoot at 16-18s. Barefoot feels the same as shod now, apart
from the slight burn on the skin. Also, 1x50m sprint and 1 slowly
accelerating 200m one, with a gradual slow-down, followed by two
easy laps. Calves started getting tired at the end. Overall did
the sprints without running out of steam, but always stopping when I
was feeling that my form was getting bad. Max HR reached was 185,
at the 200m effort.

- 19:00 Gym - 10-15RM Legs. Still feeling fresh from the run, so I
managed to get build up to my normal weight for squats (70Kg + bar)
for 10 reps. However I already get my quads tired on sunday when
walking downhill, so perhaps that's overdoing it a bit. Slightly
lower weights than what I'd normally do for the other thigh
exercises. More emphasis on hips and calves, I think there's need
for some work there. Sadly, it's not easy to exercises the anterior
shins.

- Overall, a great day, but I think I've been eating a bit too much
this week. I'll hopefully be able to eat somewhat less until
monday, since I have no more weight training scheduled till then.

27 April

- Rest day.
- Legs only midly sore.

28 April

- Easy Hike, 2:26 total, 800m@1:20.

29 April

- Hike not as easy as it felt, a bit sore, but only in my gluts and
adductors so that was not a major problem.

- Long trail run, mixed hills ending at a flat section. I was not
feeling fresh. Scheduled for 55min, went OK until 40min (around the
6k mark), then my shins started feeling really tired, so I did 10
min more with walk breaks. On the one hand, I seemed to be faster
than the last time I did this route. On the other hand, I might not
be able to run for as long as planned. But maybe I was just too
tired.

- Nap.

Quoted message said:

ok, i know that the x axis is in miles and the y axis is in feet, so it
looks way worse than it is, but welcome to my neighborhood:http://tinyurl.com/22kzx2

Seems like a 6% climb on those steep parts. That is hard, but it is
no too steep, really. It looks like an excellent grade. My
neighbourhood tends to be steeper (read: nothing less than 10%, usualy
20+) but there is an almost completely flat river trail a few minutes
away. Yum.

Tony S. said:

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

Monday - rest
Tuesday - 15 miles
Wednesday - rest
Thursday - 17.15 miles
Friday - rest
Saturday - 25.85 miles
Sunday - 12.45 miles

Total miles 70.45 miles
I had a rough week outside of running so 70 miles was a good week.
Saturday's run was my longest training run to date. Felt very good,
today's 12.45 miles was good.
Keep Training,
Scott

4/23 walk 0:49 (stiff legs from 5k)
4/24 run 0:40 very easy, cinder
bike 0:39 easy
4/25 run 0:50 easy, cinder
bike 0:26 easy
4/26 run 1:16 easy/mod 250' cinder, a few strides
bike 0:28 easy
4/27 run 0:41 very easy 160' cinder
4/28 run 2:31 moderate 74% 2700' fartlek, rugged trails
bike 0:41 easy
4/29 bike 1:24 easy 68% 880'

5:58 running 3:38 biking

Until Wednesday, my hamstrings were sore from the 5k race last sunday - not
used to running a bit faster. This was a 2nd rest/pause week to let injuries
heal some and rest generally. I felt decent on the long run yesterday, and
better than normal on the bike when I've ridden the day after a long run.

I will adjust as needed, but the plan is to boost up my volume in May to
8.5-9 hrs/week, then take 2 weeks fairly light, then do 4-5 weeks of about
7-7.5 hrs/week with more intensity leading into a taper for the escarpment
trail. Do long runs every 2 weeks with a race on most other weekends.

Goals:

Lose weight. Got more focused this week.
Add more biking.
Sub 21 5k
Sub 4 hour escarp trail, July
Sub 72 mins 10 miler Fall

upcoming races:
5/6 Piermont 5k
5/20 Rock. lake 10k
6/3 Yorktown 5k
6/17 Greylock 13.5 mile trail race
6/30 montville 5k

-Tony

'07 Summary
wk run bike
1 3:02 1:51
2 5:48 1:47
3 6:05 0:42
4 6:43 0:27
5 2:08 0:27
6 7:15
7 7:49 0:25
8 8:05
9 3:02 0:59
10 4:03 0:51
11 8:32
12 4:48 1:50
13 8:13 1:18
14 8:16 0:26
15 8:31 0:27
16 4:16 1:53
17 5:58 3:38

Quoted message said:

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

Did not run since April 11th. April 17 ran a few yards, felt sharp pain,
then called it a day. So basically 18 days of no running. ;-(

Day Mi Type AHR climb Other
----------------------------------------------------------------------
Mon-Sat - no running
Sun 3.38 rec 81% 310 weights
----------------------------------------------------------------------
Week 3.38
Year 719.25

Today's run was "OK." The pain I felt a few weeks again has changed from
sharp to dull.

Upcoming Races:
Nothing soon but...
7/4/07 Peachtree Road Race 10K

Have a great week rec.runners!

--
Phil M.

Tony S. said:

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

Mon/Tue/Thu/Fri - bike to work (7hr total)
Wed - run, 9.6 mi, 1:00:xx, medium->brisk progression
Sat - run, 20.7 mi, 2:24:xx, big hills (~2300 ft), easy/medium
Sun - bike, ~2hr, easy

goals:
- June 2 - God's Country marathon

1 long run down, 1 to go, in my crash course to prepare for marathon
#2, only 10 weeks after Ellerbe. Had a great run on Saturday; kept
the pace a bit slower than usual, and had plenty in reserve even on
the hills (5 big climbs of 300+ ft each). I may need to rethink my
plan of doing this next marathon as a fun run, if the form stays good.

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

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news😄_TYh.345$kg1.195@trndny04...

Quoted message said:

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

M: 0
T: 15 bike 3 elliptical
W: 14 bike
T : 19 bike
F : 0
S: 20 bike
S: 30 bike lots of climbing today

Did another easy 7 this pm for a total of 105 for the week.

On Sun, 29 Apr 2007 03:08:19 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: survive until I finish school (6 weeks away, yay); keep doing
the things I've been doing that I don't like to do; have patience and
faith that it will work. upcoming races: 5-miler May 12; other silly
short races after that; marathon Oct 7 (if I can get in) or Oct 21 (if
I can't).

M: 9mi (8:30)
T: 8mi (8:17)
W: AM 5mi (8:34), PM 6mi incl 12x300 (3 sets of 4, 100 between items,
500 between sets). goal 66, actual 60
R: 8.5mi (9:13) ha ha ha
F: 8.5mi (8:52) ha ha
Sa: 8mi (8:50) ha
Su: 10.2mi incl 10K race, triathlon relay - 42:41 on a hot sunny day.
bleh

total: 63.2 miles

I'm not happy with the race today. It was hot and sunny and dry, but
I ran a track workout (which I *am* happy with) Wednesday evening when
it was hot and sunny and dry, so I can't lean too heavily on that
excuse. I spent the entire 10K passing people and was lulled into a
false sense of confidence. I decided to take it easy the 5th mile
took it a little too easy with a 7:11, yikes. Anyway, I hope that if
I keep doing track workouts and stupid short races I will get out of
this rut.

good week all

Karen

live! vicariously!

44.25 miles

Mo PM: 4.35 easy

Tu AM: 6.30 easy + strides

We ----

Th AM: 6.55 easy
PM: 4.15 easy

Fr ----

Sa AM: 9.70 fairly brisk

Su AM: 13.20 brisk edge of easy

year to date: 963 miles

upcoming
--------
Before too many more weeks go by, get mileage back up to a decent
level to prepare for some fall racing.

Christos Dimitrakakis said:

Quoted message said:

ok, i know that the x axis is in miles and the y axis is in feet, so it
looks way worse than it is, but welcome to my neighborhood:http://tinyurl.com/22kzx2

Seems like a 6% climb on those steep parts. That is hard, but it is
no too steep, really. It looks like an excellent grade. My
neighbourhood tends to be steeper (read: nothing less than 10%, usualy
20+) but there is an almost completely flat river trail a few minutes
away. Yum.

none of it is too steep- i've just never seen it graphed out before 🙂 i
remember phil once posted an elevation graph that was like a
rollercoaster of a run. my neighborhood isn't nearly that bad (thank god!)

the one short bit between 5.25 and 5.5 is kinda horrible 😉 but still a
pretty short horrible. it's actually a good run, unless one is injured
and can't run up and down hills. because of knee pain and foot pain i've
been stuck with the few flat routes around my house
(aroundandaroundandaround..) for a while, so it's nice to be able to run
where ever i feel like finally!

heather

On Sun, 29 Apr 2007 03:08:19 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

23 6.7
24 5.3
25 5.5 Intervals, Ugh!!
26 4.5
27 7
28 3.5
29 10

total 42.5
YTD total 516

OK week. Gumtree 10K in two weeks. Goal is to do good.

Frank

h squared said:

Christos Dimitrakakis said:

Quoted message said:

ok, i know that the x axis is in miles and the y axis is in feet, so it
looks way worse than it is, but welcome to my neighborhood:http://tinyurl.com/22kzx2

Quoted message said:

Seems like a 6% climb on those steep parts. That is hard, but it is
no too steep, really. It looks like an excellent grade. My
neighbourhood tends to be steeper (read: nothing less than 10%, usualy
20+) but there is an almost completely flat river trail a few minutes
away. Yum.

none of it is too steep- i've just never seen it graphed out before 🙂 i
remember phil once posted an elevation graph that was like a
rollercoaster of a run. my neighborhood isn't nearly that bad (thank god!)

the one short bit between 5.25 and 5.5 is kinda horrible 😉 but still a
pretty short horrible. it's actually a good run, unless one is injured
and can't run up and down hills. because of knee pain and foot pain i've
been stuck with the few flat routes around my house
(aroundandaroundandaround..) for a while, so it's nice to be able to run
where ever i feel like finally!

heather

Maybe I'm not as tough as you two, or maybe I just never learned to
slow down enough on the uphills, but those hills look plenty steep to
me. At mile 5.25, you gain about 110 ft in 0.25 miles (8.3%). And
then at mile 6.5, you gain about 250 ft in 0.75 miles (6.3%).

In my book, those are some serious hills to train on. And I'm sort of
a hill specialist, both running and especially on the bike. On the
flats I'm mediocre at best, but I can time trial uphill for an hour at
close to 4.5 w/kg.

BTW, how did you get mapmyrun to create that elevation profile? I
tried the website for the first time today, clicked in a route, but I
only get a small elevation profile along the bottom of the mapped-out
route. Also, I had to click along/around the curves in the road to
get it to follow the road. Is that the standard way it works? (I've
used Topo 5.0 in the past, and it automatically follows the roads when
it builds a route up from intermediate waypoints)

Frank said:

Gumtree 10K in two weeks.

Don't forget your paddle!

"Tony S." <[email hidden]> wrote in message
news😄_TYh.345$kg1.195@trndny04...
| Greetings rec.runners! Please tell us about your training week and goals.
|

Mon: 7.8 mi run, 2 mi walk
Tue: rest/ 2 mi walk
Wed: 17 mi bike, 2.5 mi walk
Thu: 5.7 mi tempo run, 2 mi walk
Fri: 5.5 mi run, 5.2 mi bike
Sat: rest
Sun: 6 mi run (including 5 mi race) and 5 mi walk

Total: 25 mi run, 22.2 mi bike and 13.5 mi walk
backoff weekend after b2b 20+ milers

Goal: Marathon PR at Vermont next month

5 mi race report:
Wanted to test my fitness and knee for the marathon.
Was very well hydrated with all kinds of drinks
that I didn't know existed at a wedding party yesterday.
Had a faint concern about the race the following day,
but decided to enjoy the moment and drop out of the race
if I wasn't up to it. But it turned out to be allright and
raced a hilly 5 miler (seems like I can't get away from these
in western new england). It was kind of weird loop with
mostly up hill than the down. I guess neither my tempo run
on thursday nor the booze yesterday affected me much.
I finished in 36:35, PR for the distance, since it was the
first 5 miler. Fastest pace since my knee injury & then recovery
and second fastest overall (haven't run a 5K or shorter distance).
This race gave me an idea how to pace in the marathon.