Training Week Ending April 3, 2005

Learn how to measure distance out in real world.......and educate self
on trail distances......skygazeing navigations.
live out in world.
spring is here.

1048 miles for year = 90 days.
sat=11 miles.
total; week = 97.
2 - 30 miles bike rides.
picking up 10¢ cans..........
probe with bike.
still back de railer stuck in 1 gear.
had to put on back tire of 26" because more broken spokes on 27"
Mt Bike down and maybe out for count..doa.......
53 month no job or unemployment.Denide.deleate internet...
"do the math"
10¢cans feed the daily hunger pains....
and B.S. still tops the lifes living.....
Fine...........be all you can be........
as long as it is not you.......
year total 1059..........over 11 a day....realworldrides.:>😉

Leafing through rec.running, I read a message from
[email hidden] of 02 Apr 2005:

Quoted message said:

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

Mon dnr
Tue 6.67 felt OK but not great, ice, nsaids
Wed dnr, the pain is back, limping at work
Thu dnr, a little better, still limping
Fri dnr, doc prescribed mega-ibuprofen & prednisone,
referral to orthopedic doctor if needed
Sat dnr, feeling better
Sun dnr, better, pain only when I first got out of bed
------------------------------------------------------
Wk 6.67
Yr 655

Week 16 of 18-week training program for Boston, and that's as far as
it's going. See my post " Injury Update (anterior tibial tendonitis)"
for more details.

Goals: Get healed, ease into running again. Boston was to be my last
road marathon, at least for a while. I want to do some trail distance
races, with an eye towards a trail marathon or 50K. I'm also qualified
for the '06 Boston Marathon, so I'm not sure if I want to shoot for that,
go on to other things, or both.

Anyone have any suggestions about what to do in Boston from Sunday to
Tuesday? I'd like to see the top runners finishing. What are the
logistics of getting to the finish area for that?

Have a great week rec.runners.

Phil M.
---
If you are not having problems, you are missing an opportunity for
growth. --Thomas Blandi

Goal 3:0x marathon, 24th April.

Less distance but higher intensity overall this week.

Today's half-marathon tune-up worked out pretty much as planned, except for
the unwelcome participation of a gusting Autan wind. Ran a little under full
competition effort, at 89% HRmax instead of 92%.

There was only a small field, so 1:27:31 got me 28th/140 but only 14th AG,
which just shows you the proportion of old farts who run here :-)

Time/effort leads me to think that I may have a go at qualifying for
national championships again (<3:05 required for 40-49yo males)

Time km mi HR%av
Mon 1:00 14 9 82 30' at 78%=4'33/k(7'19/mi), 30' at 85%=4'18/k(6'55/mi).

Tue 0:57 12 7 77 75-80% at 4'56/k av (7'56/mi). Downpour for last 15'

Wed 1:15 15 9 74 22' up at 61%=5'58/k (9'36/mi), 7' down
9x760/300 in 3'10/2' at 83%. Wrong number of repeats,
pacing error and recovery time too short. Doh!
Should've been 8x800m/400m in 3'10/3'

Thu 0:00 Planned rest

Fri 1:00 12 8 74 27' up at 70%, 6x300m/100 in 1'05/35", 17' dwn

Sat 0:43 8 5 70 Easy at av. 5'19/km (8'33/mi). Gusting winds 60kph

Sun 1:52 26 16 84 20' up, half-marathon at av 89% 1:27:31, 5' down.
__________________
6:45 85 53

Quoted message said:

Week 16 of 18-week training program for Boston, and that's as far as
it's going. See my post " Injury Update (anterior tibial tendonitis)"
for more details.

Rats! I was hoping you could get there.

Quoted message said:

Anyone have any suggestions about what to do in Boston from Sunday to
Tuesday? I'd like to see the top runners finishing. What are the
logistics of getting to the finish area for that?

Your participants' handbook should show the subway stops in the finish
area. I'd get there early to try to get a seat in the bleachers.

There's a bazillion things to do in Boston. I'd walk the Freedom Trail
and hang out at Boston Common and the Public Garden. Also, years ago I
visited the Christian Science building, which has a big inside-out
room-size globe called the Maparium; if it's still open to visitors
it'd be worth a look.

Beyond that, I'd check out some offbeat guide such as Let's Go or
Lonely Planet for ideas.

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

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

Leafing through rec.running, I read a message from brian_news2
@peacenik.removethisstuff.net of 03 Apr 2005:

Quoted message said:

Rats! I was hoping you could get there.

Quoted message said:

Anyone have any suggestions about what to do in Boston from Sunday to
Tuesday? I'd like to see the top runners finishing. What are the
logistics of getting to the finish area for that?

Your participants' handbook should show the subway stops in the finish
area. I'd get there early to try to get a seat in the bleachers.

Yes, I received that in the mail yesterday. Too bad I mutilated it beyond
recognition. :-||

Quoted message said:

There's a bazillion things to do in Boston. I'd walk the Freedom Trail

Someone at work mentioned the Freedom Trail. Sounds good.

Quoted message said:

and hang out at Boston Common and the Public Garden. Also, years ago I
visited the Christian Science building, which has a big inside-out
room-size globe called the Maparium; if it's still open to visitors
it'd be worth a look.

Maybe even visit a Chritian Science Practioner for some healing. ;-)

Quoted message said:

Beyond that, I'd check out some offbeat guide such as Let's Go or
Lonely Pla;net for ideas.

Thanks Brian.

Phil M.

SwStudio said:

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

Goals: don't get sick, don't get hurt, don't get stressed, just get there.
Upcoming races: 5k April 8; marathon April 18; 10k (tri relay) April 24; 5k
April 29; 5K May 7.

M. . . . . AM 7.25mi (9:15)
T.. . . . . PM 8mi incl 4 continuous miles of alternating-pace 800s
(marathon/10k)
W. . . . . AM 8mi (8:48)
.. . . . . . . PM 50min stairstepper (5.92mi)
R.. . . . . AM 12mi (9:16)
F. . . . . . AM 7.5mi (9:07)
Sa. . . . . AM 23mi (8:10), with running partner - couple big hills, very
windy, glad it's done
Su. . . . . AM 9mi (9:21), tired after working all night

total: 74.75 miles running, 5.92 miles stairstepper

This was the last long week; now comes what passes for a taper in my coach's
world.

Very little sleep last night - I had to wake up every hour or so to check on
some server maintenance - so today was supposed to be superultra-recovery.
I ran easy but did not spare the hills, and was feeling pretty damn
virtuous about it until my running partner emailed me that he'd done some
sort of 9-mile tempo run this morning. After our windy 23-miler yesterday,
yikes! Now I feel like a slacker slug.

good week all

--
live! vicariously!

Phil M. said:

Leafing through rec.running, I read a message from
[email hidden] of 02 Apr 2005:

Quoted message said:

Anyone have any suggestions about what to do in Boston from Sunday to
Tuesday? I'd like to see the top runners finishing. What are the
logistics of getting to the finish area for that?

1) I'm very, very sorry to hear you will not be running. I have been where
you are. That's a very hard decision to make.

2) I'm very, very pleased to hear that you're going anyway. When I had to
ditch Chicago I wouldn't have dreamed of going; in fact, I threw away all
my race tchotchkes and plaques, stopped communicating with the running club
folks, in short pitched a classic sour-grapes fit. You have my admiration.

If you'd still like to get together sometime that weekend, let me know.

Karen

--
live! vicariously!

Leafing through rec.running, I read a message from
[email hidden] of 03 Apr 2005:

Quoted message said:

Sa. . . . . AM 23mi (8:10), with running partner - couple big hills,

Great! You are there. The injury rehab, the training. You've earned it.

Quoted message said:

Very little sleep last night - I had to wake up every hour or so to
check on some server maintenance

I was up Saturday morning 2 - 5 AM watching the network. It seems the
routers/t1 line had a case of the hiccups, so we had to bring down the
network during that time for testing. No time is good at a 24/7/365
regional hospital. Users always complain about the computer age, but they
complain even more loudly when they have to go back to the stone age.

Quoted message said:

- so today was supposed to be superultra-recovery. I ran easy but did
not spare the hills, and was feeling pretty damn virtuous about it
until my running partner emailed me that he'd done some sort of 9-mile
tempo run this morning. After our windy 23-miler yesterday, yikes!
Now I feel like a slacker slug.

Now is not the time for red-lining. Take it easy. Boston awaits you.

Phil M.

SwStudio said:

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

Mon Easy run 5 miles

Tue easy run 10.3 miles @ 9:06 pace

Wed hill run 8 miles 35:34 up+29:04 down (PB)

Thu easy run 13.5 miles @ 8:44 pace

Fri dnr

Sat easy run 7.2 miles @ 8:03 pace

Sun lsd 22 miles (3:17) @ 8:57 pace

Total for week: 66

Not exactly how a week of tapering for London should have gone but I feel
that my WHW training has to take precedence.

I *will* start tapering now though. ;-)

Goals: I had hoped for a sub 3:15 before much of March got wiped out by
illness. Now I'm just going to play it by ear on the day. Got a 5K on
Tuesday that may give me some indication of my speed (if not my finishing
time). After that, a 30+ mile training run on the WHW on the 30th of April,
Ben Lomond possibly on the 7th of May. West Highland Way race now only 11
weeks away.

Tim

Goal: Taper, taper, taper.

Mon: 4.2 easy
Tue: 7 w/8x100m strides
Wed: 12 w/3x60m strides
Thu: DNR
Fri: 8
Sat: 16.4 w/2x5 miles @ MP, 3-4 min. jog between
Sun: 6 easy

Total 53.6 miles.

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

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

-raced a 10K this morning, scotland 10K, central park nyc. did a
40:39, 104th out of 3,200 runners, 16th in my age group, wore a brand
new pair of nb240 flats. loved the shoe.

i was so happy and all smiles at the finish. i raced in the rain,
first 10K coming out of the winter season (training's down), (i'm 5-6
..lbs overweight), plus i was out cavorting till 2:30 in the morning the
night before and with the time change got all of about 3 hours sleep.

i should have got punished today but somehow the running gods gave me a
break and allowed me to have a solid showing. i gotta lose this
weight & get back to 55-60 mpw. i'm thinknig sub 39:00 in 2-3
months....we'll see....

Race week. Avalon 50 miler. 7300' of climb/7300' descent.

Sat: 16 miles easy, 2300' of hills. Slight sore throat in am, on
antibiotics, run felt good.
Sun: Off
Mon: 6 miles. 20 min w/u, 5 x 1:40 at 5k pace, 2' jog, 10 min cooldown.
Tue: 5 miles. 15 min w/u, 10 min @ 7:15/mile, 2 x 1:40 @ 5k pace,
cooldown.
Wed: 4 miles. 10 min w/u, 3 x 1:40 @ 5k pace, easy cooldown.
Thu: 3 miles easy with 4 x 30 second pickups.
Fri: Off. Boat to Catalina Island. Sore throat has returned! Hope and
Pray.
Sat: 50 miles. 8:50. Hot. 6th/91 overall, 1st master, 1st 50+, separate
report.

68 miles total--About what I've averaged over the last couple of months.

Quoted message said:

-raced a 10K this morning, scotland 10K, central park nyc. did a
40:39, 104th out of 3,200 runners, 16th in my age group, wore a brand
new pair of nb240 flats. loved the shoe.

Congrats -- you're finally >70% -- even if it took a revision of the
WAVA tables to make it happen, it's still >70%, and this on a fairly
tough course (69.6 even under the old system)

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

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

Quoted message said:

Sat: 50 miles. 8:50. Hot. 6th/91 overall, 1st master, 1st 50+,
separate report.

Great run and a good time. I looked at the web page but too lazy to add
up the total elevation gain and loss but there sure were some nice
climbs!!

I look forward to the report. FREAK!!! 🙂 🙂

-DougF

S: DNS/R
M: 60 min spincycle; 3 miles run; 30 stairmaster
T: 60 min spincycle; 3 miles run; 30 min elliptical
W: 60 min spincycle; 3 miles run;
T: 60 min spincycle; 3 miles run; 30 min elliptical
F: DNS/R
S: DNS/R

Goals: Improve running/training consistency; add miles.

Training for London Marathon, April17. Sub-3....

Week 16 of 18 week program. Highlighted by 10K race
in tough conditions and a visit from an old "friend" -
a back strain...which meant that an intended taper week of
around 45 miles was cut back to 29.

Mon: 8k easy on grass. 30' bike
Tue: Track. 4k warmup. 10 x 150m strides on grass
with 150m recoveries. 1k down.
Wed: off
Thu: 10k race - around 30C (86F) - hilly course.
Quite pleased with 38:24 in those conditions and
picking up a 3rd in AG (40-44). Overall 31/755.
Not so pleased by another "old friend" - a side stitch
which meant I didn't push myself as much as I could
have. 4k up, 1k down.
Fri: 7k easy on grass. 30' bike.
Sat: 7k easy.
Sun: Managed to strain my back moving some furniture.
I've had this before and I know what to do. Should be right
in a few days but decided to take a rest day.

Total: 46km (29 miles).

Anthony. Jerusalem, Israel.

Anthony said:

Training for London Marathon, April17. Sub-3....

Surely an understated goal to suit a race that takes place in Britain!
And to avoid the dreaded bad juju:-)

Quoted message said:

Thu: 10k race - around 30C (86F) - hilly course.
Quite pleased with 38:24 in those conditions and
picking up a 3rd in AG (40-44). Overall 31/755.

One can always be pleased with a result when one´s overall placement
is 5-10 times lower than one´s M40 placement.

Quoted message said:

Sun: Managed to strain my back moving some furniture.
I've had this before and I know what to do. Should be right
in a few days but decided to take a rest day.

Maybe you´d better let someone else lift your luggage on your trip to
London, just in case?:-)

Anders (who´ll be racing vicariously)

Phil M. said:

Goals: Get healed, ease into running again. Boston was to be my last
road marathon, at least for a while. I want to do some trail distance
races, with an eye towards a trail marathon or 50K. I'm also

qualified

Quoted message said:

for the '06 Boston Marathon, so I'm not sure if I want to shoot for

that,

Quoted message said:

go on to other things, or both.

There´s nothing incompatible betwwen the two, I´m sure - and the best
policy of dealing with bummers of this sort is to adjust your sights
upon grand new goals on a new, extended horizon...

Anders

SwStudio said:

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

All week: XC skiing, enjoying the final week of this winter season.

Haven´t done much running and haven´t been looking forward to
switching to "dryland mode": I´m not at all sure that the ankle I
managed to slighly injure in a "yardsale" fall will take well to
meeting with hard asphalt and I think I´ll rather sit out and wait a
few weeks until the forest paths become runnable again beofre embarking
on any programmed mileage.

This apparent lack of "can-do spirit" is quite new for me; either I´ve
matured as a runner or I´ve lost that "redlining" spark.

But, if I may ask, what happened to your goal of running the ATB with a
vengeance this year? I understand you´ve found a certain happiness as
a race organiser which has entailed a greatly reduced time available
for training, but I wouldn´t have expected it to lead to this - or you
to give up your goal so gently.

Anders