Training Week Ending August 1, 2004

Recovery week from Baldy Peaks 50k…(run Saturday).

Next race, Malibu Bulldog 50k, Aug 28. 6k of climb, average elev only
2,000'.

Sun: 0 very sore. Walking down stairs is ridiculous.
Mon: 6 mile hike. Quads are tender on downhills, but much better than
yesterday..
Tue: 6 miles hike, with about 20 min jogging. Not as sore, but feel it on
downhills.
Wed: 8 in 1:15, jogged about an hour of that. Still a bit sore on
downhills, felt sluggish.
Thu: 12 miles, 2500’ of climb. Lake ave to Echo Mountain in 34:07 @ 137
hr. No soreness. Still a bit slow.
Fri: 7 miles, 1 hour, 800’ of climb, no soreness
Sat: 18 miles, ran 30 minutes @ 140 HR, then 20 minutes @ 150 HR with a
faster runner. Rest of run easy.

Total: 57

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

Quoted message said:

Recovery week from Baldy Peaks 50k.(run Saturday).

Next race, Malibu Bulldog 50k, Aug 28. 6k of climb, average elev only
2,000'.

Sun: 0 very sore. Walking down stairs is ridiculous.
Mon: 6 mile hike. Quads are tender on downhills, but much better

than

Quoted message said:

yesterday..
Tue: 6 miles hike, with about 20 min jogging. Not as sore, but feel

it on

Quoted message said:

downhills.
Wed: 8 in 1:15, jogged about an hour of that. Still a bit sore on
downhills, felt sluggish.
Thu: 12 miles, 2500' of climb. Lake ave to Echo Mountain in 34:07 @

137

Quoted message said:

hr. No soreness. Still a bit slow.
Fri: 7 miles, 1 hour, 800' of climb, no soreness
Sat: 18 miles, ran 30 minutes @ 140 HR, then 20 minutes @ 150 HR with

a

Quoted message said:

faster runner. Rest of run easy.

Total: 57

You really know how to take it easy. 🙂

-DF

98
good box
not too much hair
nice head lights
happy ending
left and right hand
w girls
soo good
shave beaver
nice 69
and
they
swallowed
it
all
good girls
do
that
any
one
running
the
oc
marathon
in
december
bi
bi
w
clown
less
then
100 days
loser
[censored]
sorry
ass
just
like
your
sorry
ass
clown
dad

Goals: October marathon

Mon: dnr
Tue: 8 miles
Wed: 8 miles incl. 10x300m w/200m recovery
Thurs: 8 miles
Fri: 8 miles
Sat: 10 miles
Sun: rest

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.

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

Quoted message said:

98

98 miles and he still have the energy to get lucky - what a man!

[ I snipped the monolog]

-DougF

Quoted message said:

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

Mon rest
Tue 8.0
Wed 13.5
Thu 6.1
Fri 12.0
Sat 5.0
Sun 16.1 w/ 12 mi @ marathon effort
-------------------------------------
Week 61
Year 1,361

Training:
Week 14 of 24-week marathon training program. Week 4 of 6-week lactate
threshold phase.

Shortly after last week's 18-miler I had a pain from my butt down to
behind one knee. Every indication is that this from my sciatic nerve. It
seems to have subsided and hopefully won't hinder the next 8 weeks of
marathon training, which will be in the 55 to 63 MPW range.

Sunday's long run was with the last 12 miles at marathon effort. I didn't
run it at marathon pace, rather at marathon effort, or 76 to 85% HRR
(142-154 for me). Or at least what I think will be marathon effort based
on heart rate. Running it at marathon pace would have been way too
difficult, considering the hills, heat, and humidity. This is not a big
confidence building workout, but like I've been told by Donovan, "Your
speed really is there, you just can't see it because of the [censored]
training conditions."

Something I need to work on: I seem to have a problem when going up hills
and trying to maintain effort near the crest and then downhill. As I
approach the crest I've slowed down a good bit in order to maintain
effort. Then I tend to ease up too much as the hill levels off so that my
heart rate goes too low. By the time I start going downhill, I have to
rapidly increase my pace or my HR will go even lower. This tends to
happen more on long runs as my mind starts to wander. Subconsciously I
can slow down, but I have to think about speeding up.

Racing Goals:

8/21/04 - Jim Herrin Memorial Stampede 10k, Warner Robins, GA
Goal - sub 43:00

9/18/04 - ATC Singleton 10-mile, Stone Mountain, GA
Goal - 1:12

10/10/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal - sub 3:30

Have a great week rec.runners.

Phil M.

--
If you can empty your own boat
Crossing the river of the world,
No one will oppose you,
No one will seek to harm you. -Chuang Tzu

goals: adjust to big schedule change (new job), bounce back from
very-slight injury (sore peroneus longus) and continue with marathon
training. Upcoming races: 5K Aug 13; 400m & 800m track races Aug 17;
15K Sept 4; 20K Sept 19; marathon Oct 10.

M: 10mi (8:56)
T: AM 4mi AM (9:22) / PM 3.125mi, cut short my track workout after
3x200 due to sore leg
W: AM 6.28mi (9:14) still sore / PM 4mi on treadmill, could have been
better
R: AM 4.33mi (9:02) a little better / PM 4mi on elliptical trainer
(doesn't count as running)
F: AM 6.75 (9:10), sore but bearable / PM 6mi on tm, better
Sa: 9.22mi (8:41), better still
Su: 21.34mi (8:17)

total: 75.045 miles running, 4 miles elliptical

This week I had some grief along the side of my lower leg and under
the arch of the foot. I have no idea what I did to cause it (probably
just ran a lot), but I treated with ice, advil, light stretching, and
just easy running, and it seems to be getting better. Knock wood.

good week all

Karen

Monday 3.5 easy 6 X 100 strides
Tuesday 11.00 total - 6.5 at noon w 3 X 2000 on the trails in a soaking
rain, 4.5 at night
Wed 9.00 total 6 in the am w 6X 100 strides 3.5 easy at lunch
Thursday 5.5 w 2 X 9min @ 10k pace, 15 mile bike ride pm
Friday off
Saturday 5.5 including 5k race @20:46
Sunday 12.5
Totals: 47 running 15 biking

Goals:
Get back down to optimal racing weight (-175) in the next week, Down to
176-179 range.
Summer or early fall: get 5k time back down to sub 20:30
Fall set new 1 mile, 5k, 10k, 15k and 1/2 Marathon prs and run a Marathon PR
and BQ.

Current PRs on certified courses:
1 mile: 6:06 Colonie track meet summer 2004
5k: 20:30 Watervliet Sept 2002 (flat course)
10k: 43:14 Master's April 2003 (hilly course)
15k: 67:45 Stockadeathon (moderately hilly course last 5k)
1/2: 1:34:30 Oleksak (hilly first 4 miles)
Marathon 3:27:44 Tybee Island (flat and fast)

"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
www.absolutelyaccurate.com

Phil M. said:

Something I need to work on: I seem to have a problem when going up hills
and trying to maintain effort near the crest and then downhill. As I
approach the crest I've slowed down a good bit in order to maintain
effort. Then I tend to ease up too much as the hill levels off so that my
heart rate goes too low. By the time I start going downhill, I have to
rapidly increase my pace or my HR will go even lower. This tends to
happen more on long runs as my mind starts to wander. Subconsciously I
can slow down, but I have to think about speeding up.

Just a thought. Concentrate on effort so your body runs by effort and
not pace with no thought.

What I do to help me learn is whenever I transition to a new segment of
trail - forest to field, up to down, straight to twisty, wide to narrow,
or whatever - I double check my effort level (mentally and with hrm if I
have it). I had found some sections of flat trail where I was
unconsciously slacking off (joys of hrm logs) and realized I was losing
concentration as I transitioned from harder to easier section of trail
or approaching road (not really sure which). On trails, I find I still
have to pay attention enough to what I'm doing that I'm never completely
zoned out, but enough of it is 2nd nature now that I can trot along at
planned effort looking at scenery without finding myself gasping or on a
runaway roller coaster downhill. Not sure if that helps or not.

Dot

Goals: Get my 5k time back under 17:00 and 1500m time under 4:20 by July 2005

Su: DNR
M: DNR
Tu: DNR
W: DNR
Th: 3 miles 23:45
F: 3 miles 23:45
Sa: 3 miles 22:54

Ed

SwStudio said:

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

The no stopwatch experiment continues. OK, I used a stopwatch once,
but I only looked at it twice during the run, and I was running with
another guy, and chatting the whole way.

Lots of LT work this week. No watch to avoid time pressure -- in summer,
tempo runs are always slow. I just maintain a good effort. These are done as
fartlek runs, surges of 1-2 miles in the middle of a longer run. The less
structured training is much less stressful mentally, and should provide the
benefits I'm shooting for (solid quality endurance-oriented tempo training)

M rest
T 5 miles jog on the track
8 miles
500m reps with training group. No stopwatch, just focused on running.
Seemed to go well.
W 10 miles: Fartlek run on track. Included a total of 20 laps or so at
tempo effort.
T 6 miles including 2xmile at tempo effort
5 miles
7 miles on mill including 2 at 6:00 pace
F 10.3 easy
S 13.7 (with a stopwatch. Ran slowly anyway)
S 4.3

Total: 69 miles

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

In article <[email hidden]>,

SwStudio said:

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

been sticking to a triathlon (sprint distance) type of training
schedule, with a Sept. race in mind, if all looks do-able at the time
(haven't registered yet). not much cycling this week though, as that
seems to bring on more of the ITBS. the condition doesn't flare up
during or after runs any more (knock wood).

the week:

s - DRN, :40 swim (continuous, with technique and speed drills,
different strokes)
m - :30 run, less than usual, not feeling too great that day
t - DNR, about :30 swim
w - :40 run, back on track with the speed and stamina
t - DNR, :40 swim
f - :40 swim AND a :40 run
s - DNR, about :40 swim
s - DNR, :45 bike, then a :35 continuous swim (front crawl plus some
drills)

must continue to aggressively treat the ITBS, which doesn't bother me
much at all unless i do extended cycling. funny thing, though... the
bike was set up differently early this summer to stop ITBS problems and
it worked. not sure why it's recurring. paying attention to technique,
and doing stretches religiously. will focus on more quad exercises
again, which normally scares away the ITBS. i get lazy about those
things now and then.

Cam

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

Quoted message said:

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

mon: 1:00 biked, hr 123 recovery
tues: 0:40 ran flats, hr 130, (strangely low hr)
wed: 1:20 biked, hr 133
thur: 0:50 ran, (20 mins tempo), hr 152
fri: 1:00 family bike ride
sat: 1:15 biked, hr 132
sun: 4:25 ran, hr 141, 2/3 on singletrack trails

goals: Sept 11th 50k trail, Fall orienteering

During today's long run it was too hot and humid so I adopted a run/walk
strategy of 8 mins run 2 mins walk when on flats, and walked all major
hills. This helped keep the HR average down and kept me from overheating
too much. It was impossible to keep the HR low when running, but the brief
walk allowed it to settle to about 120 and this helped alot. With six weeks
to go to 50k, I may do just one more long run of 4 1/2 to 5 hrs, and do a
couple of faster 2 to 3 hr efforts; not sure yet.

- Tony

On the long road back..

Mon-Tues: off
Wed: 7km running home from work, easy pace, 38 mins.
Thu: Pool: calf a bit sore, 1800m swim
Fri: Bike 20 mins, run on grass 42 mins, bike 20 mins HR 130 ave
Sat: 35 mins bike
Sun: 55 mins bike. HR 130 ave

Anthony. Jerusalem, Israel.

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

Quoted message said:

On the long road back..

If only the same were true of your country.

np426z said:

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

Quoted message said:

On the long road back..

If only the same were true of your country.

If I'm not mistaken, for the first time we have Israeli olympians
running the marathon.
2 immigrants from Ethiopia running the men's marathon, the 34 y/o Asaf
Bimro and the
phenomenal Haile Satain who is officially 49 and ran 2:14 last year. His
real age is probably
closer to 43. Our female representative is Nilli Avramski.

Anthony. Jerusalem, Israel.

Hardly indicative of a vibrant national athletic community.
"Anthony" <[email hidden]> wrote in message news:[email hidden]...
np426z wrote:

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

On the long road back..

If only the same were true of your country.

If I'm not mistaken, for the first time we have Israeli olympians running the marathon.
2 immigrants from Ethiopia running the men's marathon, the 34 y/o Asaf Bimro and the
phenomenal Haile Satain who is officially 49 and ran 2:14 last year. His real age is probably
closer to 43. Our female representative is Nilli Avramski.

Anthony. Jerusalem, Israel.

Quoted message said:

If only the same were true of your country.

We will be on Nov 5th.
http://www.awolbush.com/

m: still in idaho
t: back, straight to work, no run.
w: 6.63mi, 59:15, 8 20 second strides.
r: 6.63mi, 61:57, calves very sore from yesterday...strides didn't seem
harder, but it was the first time I did 8.
f: calves still pretty sore, dnr, getting ready for a good weekend in ny.
s: 7 mi (to central park and a loop), 59:18, hottest run yet, about 80F.
s: 2 miles to race start (20 min), 5 mile race (37:18), 2 miles home (20
min).

Hard, first race in years, first hard tempo since a few tempo runs back
in feb/march before some sprained ankles. Slower than I thought it
would be, probably affected by the rain. must have had about 5 pounds
of water in my clothes and shoes.