Training Week Ending August 12, 2007

In article <MHqvi.94$Gz4.57@trndny05>,

Tony S. said:

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

8/6 Strength building
8/7 3 miles 42:27 (14:09 pace)
8/8 2 miles 26:34 (13:17 pace)
8/9 3 miles 42:48 (14:16 pace)
8/10 Rest
8/11 3.18 miles 42:58 (13:31 pace) See race report, submitted separately
8/12 Rest

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Michelle said:

In article <MHqvi.94$Gz4.57@trndny05>,

Tony S. said:

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

8/6 Strength building
8/7 3 miles 42:27 (14:09 pace)
8/8 2 miles 26:34 (13:17 pace)
8/9 3 miles 42:48 (14:16 pace)
8/10 Rest
8/11 3.18 miles 42:58 (13:31 pace) See race report, submitted separately
8/12 Rest

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Good job with the race.

Tony S. said:

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

I ran four times for a total of about 12 miles this week. Yesterday
was my long run - I went for 65 minutes. Today is off for me, and we
are packing up and heading out on a two-week vacation so I'll be
offline for awhile.

Goal for vacation: run a minimum of 6 times during the two weeks.
That's scaling back a bit, but I've learned through experience if I
expect more from myself on vacation, I'm apt to bag it entirely and
then feel guilty about it.

jen

"Tony S." <[email hidden]> wrote in
news:MHqvi.94$Gz4.57@trndny05:

Quoted message said:

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

Mon DNR

Tue 7

Wed 5.8

Thurs DNR

Fri DNR

Sat 9

Sun 4.3

Total 26.1

Goals

4 miler on Sept 15th. I want to try and break 30 minutes.

Continue training for Dec Half.

Next week I am taking the week as rest time. No running.

In article <[email hidden]>,

Darrin said:

Good job with the race.

Thanks.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

"Tony S." <[email hidden]> wrote in message
news:MHqvi.94$Gz4.57@trndny05...

Quoted message said:

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

Su: 13 roads, 30 minutes on the bike
M: off
T: 20 min eliptical lunc, pm 5 in a steam room, well it sure felt like it
anyway
W: 7
Th: 5 with 15 minute tempo
F: off
Sa: 10 fartlek felt Ok finally getting totally over last weeks bug?

Total: 40

Quoted message said:

and goals

1. lose some body fat
2. stay healthy, enjoy running and not worry about pace not being what it
was or what I think it should be.
3. Keep mileage at 40 and go to near 50 as it gets cooler.

Races: none planned.
Any short term will be in the on 5- 10k range. Maybe one more shot to see if
I can get back to where I was at times in 2003 and 2004. At that time I was
sub 20 at 5k 42:30 at 10k on a flat course.
If I do another ultra it would be late Fall , Stone Cat Ale Marathon? or
next Spring, maybe see if I can improve on my HAT run time.

Hey CP, my wife has the Philly Marathon penciled in on her calendar, you
better be ready. :>😉

On Sat, 11 Aug 2007 22:25:48 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

Goals: 4 or 5 more weeks of hard training and then maybe we'll see if
it got me anywhere. upcoming races: 5K Aug 24; 5K Sept 2; 5K Sept 15;
5K Sept 22; marathon Oct 7.

M: AM 11mi (8:10), PM 4mi (9:08)
T: AM 9.5mi incl 2x[1000, 800, 400], short rests (3:50, 3:04, 87). PM
2mi (9:26)
W: 9mi (9:00)
R: AM 11mi (8:30) incl 4@7:12, PM 4.36mi (8:53)
F: 12.14mi (8:57), PM 3mi (8:27)
Sa: 9mi (9:09)
Su: 21mi (7:53) incl 4 slow warmup miles and a strong finish

total: 96 miles

This week looks a little heavy because I took the miles I didn't do
last Sunday (no long run for me) and tacked them onto various runs
this week. Next week will be more normal.

I was pretty happy with this morning's long run despite the overall
pace . I wanted to finish without a death march and I did, even
though I had to run alone for most of it and moderate the pace a bit
in the middle:

4 wu (9:25 --> 8:25)
4 @ 7:30
6 @ 7:45-8 (that's the moderatin' part)
2 @ 8:10 w/ a slower companion, more moderatin'
2 @ 6:50
3 @ 8/7:45/7:30

Anyway, good week all

Karen

live! vicariously!

8/6 bike 0:31 easy
walk/run 0:46 legs still [censored]
8/7 bike 1:25 easy 450' spinning
8/8 bike 1:48 very easy 60% 940'
8/9 off, rainy
8/10 off, rainy - this resting is fun
8/11 run 1:11 easy 67% 360 cinder, 7 strides
bike 0:45 easy
8/12 bike 2:20 easy/mod 68% 2100' some good steep hills

about 1:30 running, 6:49 biking

Second recovery week after Escarp. trail run (mountain marathon type of
race). It shows that I dug deep in that race since my legs are still
somewhat toasted for running 2 weeks later. Maybe too much biking too soon
also, but I like to stay active! I think it shows that biking and mountain
running share muscles more than biking and flat running do. While I felt
pretty good on the bike today, I still felt a deep but recovering muscle
fatigue.

The run I did yesterday felt unnatural at first, and I never felt smooth or
powerful, but I progressed slowly from walk breaks early in the run, to
progressively faster strides toward the end to stretch out my legs some. I
felt better at the end, but it will still take a few weeks to recover to
where I feel normal, and another few until I'm close to 100%.

My plan is to go back to my old style of training for now -- 3 days a week
running, 3 days biking only, but probably some biking every day. While my
forefeet have healed some, it will take months for them to be completely
healed. I may take 4-6 weeks completely off of running late this year to
ensure that that happens.

Goals:
Maintain or lose more weight.
A few 5ks soon.
Sept 9th local 10 miler hard.
Sept 15th reach the beach relay (possible).
Sept 30th vermont 50k - fun run

I will not do a lot of long run training for the 50k. I'll try for a couple
of runs close to 2 hours, and perhaps one hilly run of about 2:30 to 2:45. I
may still go hard in the race, but I'm planning right now to go for the
scenery and to visit some friends before and after.

-Tony

Tony S. said:

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

Knee still painful when walking, however biking elicits no pain or
discomfort now. (Much better than last week then)

6-8: Weights (back, shoulders, calves)
7-8: Weights (chest, biceps, triceps)
8-8: Weights (back, calves)
9-8: Weights (shoulders, chest)
10-8: Weights (biceps, triceps, calves)
11-8: Bike, long hill, 200m@33m + bodyweight training + core
12-8: Bike, rolling hills, 28km@1h14m.

Goals: let knee recover, continue working on base

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

Parker said:

Hey CP, my wife has the Philly Marathon penciled in on her calendar,
you better be ready. :>😉

Ha, indeed I better!

Hmmmm, maybe if I bring a video camera and blast the theme song, she
can be goaded into sprinting up the stairs of the art museum Rocky-
style before the race, to take a little something out of her
legs. ;-)

Seriously, best wishes to Mrs. Parker Race in her prep. I hope both
of us make it to the starting line feeling good. I'm waiting a bit to
sign up and fork over my wad of cash, to be sure I still have two
working legs and all by then.

You're gonna end up meeting all the Northeast wreck.runners at races
you're not running, Parker! I suggest, first regular poster who
meets, oh, let's say eight (is that too many? six?) other regular
posters, everyone owes him or her a beer.

Glad to hear you're feeling better, and thanks for the Hairy Ape video.

joe positive said:

total: 96 miles

4 wu (9:25 --> 8:25)
4 @ 7:30
6 @ 7:45-8 (that's the moderatin' part)
2 @ 8:10 w/ a slower companion, more moderatin'
2 @ 6:50
3 @ 8/7:45/7:30

Oh my, that looks like some strong runnin' at the end of a big week!

I was (still am, really) feeling pretty pleased that both my first
roughly MP-ish tempo (6 at ~7:00 pace, which I expect to drop a little
in weeks ahead) and first 2+ hour run (16, mostly around 8:15 but last
3.35 mile loop at 7:45) of the season went well.

How ya feeling after a week, and a long run, like that?

What auxiliary things do you do for recovery - stretching, ice baths,
naps, massage, ...? Any secrets?

"Tony S." wrote
| Greetings rec.runners! Please tell us about your training week and goals.

mon: 7.6 mi run
tue: rest
wed: 10.4 mi run
thu: 7.6 mi run and 2 mi walk
fri: rest
sat: 8.6 mi run including 10K in 46:10 and 5 mi walk

10K splits:
6:37,6:51,10:14(400' climb),6:26,7:16,6:54,1:42(0.3 mi)
Wish I had done better on the uphill.
No regrets considering this being a new course PR by 4:22
and Mrs. Parker Race's time on this course being 44:25.
(thanks PR, for the reality check)

sun: 20 mi LVSD run

total: 54.2 mi run and 7 mi walk

"Parker Race" wrote
| Hey CP, my wife has the Philly Marathon penciled in on her calendar, you
| better be ready. :>😉

This will be too close to call and will be interesting match up.
Is she going to try for a sub 3?

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." wrote
| Greetings rec.runners! Please tell us about your training week and
goals.

mon: 7.6 mi run
tue: rest
wed: 10.4 mi run
thu: 7.6 mi run and 2 mi walk
fri: rest
sat: 8.6 mi run including 10K in 46:10 and 5 mi walk

10K splits:
6:37,6:51,10:14(400' climb),6:26,7:16,6:54,1:42(0.3 mi)
Wish I had done better on the uphill.
No regrets considering this being a new course PR by 4:22
and Mrs. Parker Race's time on this course being 44:25.
(thanks PR, for the reality check)

We drove the course the day before when she ran it, I think it freaked her
out.
Oddly enough a person who runs with our club and my son's Math tutor took
first and second in 2003.
Nice race, you should be able to run a few minutes faster on a normal
course.
I'll enter when they reverse the course. 🙂 I think I remember reading that
the course used to go in the other direction but it was changed because of
the number of people incurring injuries going down that hill.

Parker

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Parker Race" wrote
| Hey CP, my wife has the Philly Marathon penciled in on her calendar, you
| better be ready. :>😉

This will be too close to call and will be interesting match up.
Is she going to try for a sub 3?

I think she has abandonded that quest, she'll probably be looking for a sub
3:10.

"Parker Race" wrote
| I'll enter when they reverse the course. 🙂 I think I remember reading that
| the course used to go in the other direction but it was changed because of
| the number of people incurring injuries going down that hill.

The first couple of years (79 & 80) had the course reversed.
As you said, there were too many complaint about steep down hill.
Anybody from your area yesterday? I was privileged to hand out the awards.

Bulldog 50k in a couple weeks.

Mon: 8 1000' climb. very easy.
Tue: 11 2200' climb, speed (!). 25 min warmup, 8 x 2:00 hard alternating up
and downhill.
Wed: 8 1000' climb real easy.
Thu: 12 2400' climb. 1:01 up, :42 down. Great power, felt too easy on
climb.
Fri: 5 easy on streets ~9:10 pace.
Sat: 18 3400' climb to 5k' elevation. 1:39 up, 1:00 down (easy/med effort).
Sun: 5.5 2000' climb. Easy Mostly hike up (real steep), jog down.

67.5 mi, 11,800' climb. They call me Sherpa.

My three key runs (Tu, Th, Sa) were great -- had good power throughout and
felt good. I backed off on Thursday coming down because the ascent was 2
mins faster than last weeks. ascent and didn't want to get over confident
and push too hard coming down.

Goal: stay healthy, don't push too hard and blow it in the upcoming taper
weeks.

Tony S. said:

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

M - -
T - 3 miles @11:00
W - 5.5 miles @8:00
T - -
F - 5 miles @8:00-12:00
S - -
S - 12.5 miles @ 9:00. Longest run in a few years.

total: 26 miles

goals: sub 20:57 5K by August end, sub 19:57 by September end.

jobs

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

Goals: Build base towards 60km trail ultra March 08

Mon: 13k easy grass, 30' bike
Tue: Track session with club.
10k plus lots of strengthening exercises
and some faster running on grass infield.
20' bike.
Wed: 13k easy grass, 30' bike
Thu: off
Fri: 21k easy grass, 30' bike
Sat: 9k easy-mod road
Sun: 10k easy grass, 30' bike.

Total: 76km (47 miles).

Anthony. Jerusalem, Israel.