Training Week Ending August 14, 2005

Goal: Sub-3 marathon next year.

M: 4.2
T: 5
W: 10
T: DNR
F: 6
S: 15
S: DNR

Total 40.2.

Upcoming races: club 5K and watermelon relay next weekend; 15K on
Labor Day; a couple of XC 5Ks late September: half mara in early
November. Hopefully by then I'll be back up to speed.
--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

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

X,15,15,18=13.333333,14,10,22=
week=94 miles
year=3006 miles
bikeing hiking walking.

Goal= learn to navagate in real world.

options:
14th aug=226 day
3006÷226=13.300884 a day.
365-226=139 days
360°-226=134 days
5000 mile goal
5,000 - 3006=1994 miles
1994÷139=14.345323
1994÷134= 14.880597
7 days×14.4=100.8 a week
7×14.8=103.6 a week
139÷7=19.857142
134÷7=19.142857
19 weeks=
2000 miles ÷ 19 weeks=105.26315

106 miles a week and
Good to go. :>😉
thank- you for reading.
106×19=2014
3006+2014=5020 goal/?.
5020÷134= 37.462686 37½ a day if you started at go today.
226 day head start or
1.5929203
10÷1.6 = 6.25=
ironic isn't it.
over 100 a week to 5000 goal
or 37.5 a day if left today.
at 360° 134 days
or 226 day head start at 14.5 a day
37.5 - 14.5 = 23 miles more

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 9.01 gen aerobic (weights)
Wed 13.18 medium long
Thu 5.12 recovery (abs)
Fri 10.45 medium long
Sat 5.03 recovery (abs, weights)
Sun 18.16 long
-----------------------------------------------
Wk 61
Yr 1,365

Training:
A couple of hideously hot & humid runs, especially Friday (AccuWeather
"RealFeel" was 105F). For some reason I thought I would be a tough guy and
run at 4:00 PM. Big mistake. Had to slow the pace way down. I'm sure I'm
not alone, since the heat has really been bearing down on the northeast as
well.

Sunday's 18-miler was a good bit cooler, since I made it out the door
before 7:30 AM. During the long runs I've been experimenting with how
much fluid I can process. Normally I would take about 12 oz every 2.5
miles, but this time I upped it to 12 oz every 2 miles. I'm able to
carry 72 oz in my hydration backpack along with 24 oz in a handheld
bottle. I also took a Succeed! capsule (341 mg sodium) at 10 miles. So
that worked out well. The only thing is that at the start of the run I'm
carrying 6 pounds of fluid plus the weight of the backpack. Becoming
lighter as the run progresses is a good feeling. I also made a point of
starting out very slowly, picked it up a bit at 10 miles, then did the
last 3 at just under LT effort (marathon pace?), and it was near LT pace as
well. Sometimes the rise in temps near the end of a long run will cause my
HR to be near LT without even speeding up, but today's long run was better
in that respect.

Racing:

11/8/05 - Cumberland Trail StumpJump 11 Mile Trail Race, Chattanooga
Tennessee
http://tinyurl.com/7zasj
The big event here is the 50K, but I'll opt for the 11 mile race as
training for the 50K on 11/19

11/19/05 - Dizzy Fifties Trail Run 50k, Huntsville Alabama
http://www.dizzyfifties.com

Have a great week rec.runners.

--
Phil M.

"What counts in battle is what you do once the pain sets in." -John Short,
South African coach.

SwStudio said:

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

goal: learn how to get the real world to navigate without me so I can
concentrate more on running. upcoming races: half-marathon Aug 20;
(tentative) 15K Sept 3; 20K September 18; marathon Oct 15.

Su: 8mi (8:53)
M: am 6.35mi (9:34) paged 2x overnight and v tired, pm 3.65mi (8:58), 20min
stairstepper (2.3mi)
T: am 6.5mi (9:35), pm 3.5mi (can't remember pace but it was slow), 15min
stairstepper (1.77mi)
W: am 15mi (8:44) really [censored]-poor, pm 4mi (9:08)
R: 6mi (9:45)
F: am 13mi (8:15) redeemed myself after Wednesday's fiasco, pm 4mi (9:00),
15min stairstepper (1.77mi)
Sa: 7mi (9:25) incl 6 x 100m strides. obviously very slow when not
striding.

total: 77 miles running, 5.8 miles stairstepper

week 9 of Pfitzinger - halfway through.

good week all

Karen
--
live! vicariously!

goals:
sub 20 5k by Fall
set new 10k and 1/2 M or Marathon PRs.
get weight down to 170 - 175 range currently about 178.

Upcoming Races:
8/21 Altamont 5k
9/5 Labor Day 5k
9/17 Lake Placid 1/2
10/9 Local half or marathon

M : 8 3 in the am, 5 in the pm, was attacked by wasps in a 5k XC race got
stung 1/2 dozen times, lots of fun
T: 5.5 warmup 2 X 1 mile 1 X 800 cooldown
W: 12 miles on the bike
TH: 8 MP
F: 6.5
Sa 7.5
Su: 6.5 then 30 miles on the bike, was supposed to be a 16 mile long run
but the weather made it impossible for me.
Wore a HRM and worked at keeping my heart rate in range but I
know it's not the same as running 2 1/2 hours.
Totals:
42 running
42 biking

"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 Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

Training towards January marathon.
Week 3 of 24 week Pfitzinger/ Douglas program.
All runs on grass unless otherwise indicated.

Mon: 10k easy 57' (6k on road)
Tue: 19k in 1:37 Gradually increasing to 5:00/k
(8:00/mile). Bike 30'
Wed: 14k easy.
Thu: 10k v.easy Bike 30'
Fri: 27k in 2:25. Gradually increasing to 5:15/k
(8:25/mile). Bike 30'
Sat: off
Sun: 13k easy in 1:12 (10k on road).

Total: 93km (58 miles).

Anthony. Jerusalem, Israel.

And congrats to Buster Mottram in the 5000m in Helsinki, and to the
Israeli marathoners.

30.9 miles, as

Mo: AM - 3.5 easy
PM - 5.65 easy; intended 8.5 or 10 but cut run short when tight
hamstring became sore hamstring

Tu: DNR - injury
We: DNR - planned rest + injury + Russian class
Th: DNR - injury + condo board meeting

Fr: AM - 1.75 easy - leg feels run-worthy
PM - 3.5 easy - still being cautious & feeling OK

Sa: 6.5 fairly easy

Su: 10.0 incl ~30 min tempo-ish effort (MP + ~30 sec in 95F, dew
point point 74F). Hamstring feels good, didn't want to push it
into feeling worse.

Thanks once again to Dan and Ozzie for their input on body repair and
maintenance. The ice/heat cycling made an immediate impact. I feel
prepared to run a normal week next week. If it works out that I've
only lost half a week's worth of running due to a minor hamstring
strain - in the lower tendonous part no less - that will be a clear PB
of sorts for me.

Races
-----
28 Aug Manhattan 1/2 marathon
24 Sep 5th Avenue mile
02 Oct Grete's Great Gallop 1/2 marathon (gunning for PR, 1:30)
16 Oct Staten Island 1/2 marathon (probably run at MP)
06 Nov NYC Marathon (new goal: finish "embarassingly close" to lance)

mon: 1:11 biked
tues: 1:06 ran easy
wed: off
thur: 1:25 ran easy
fri: 1:05 biked moderate
sat: 0:35 hiked in 97 deg heat 🙂
sun: 1:05 biked moderate

Postponed Sun's long run to monday due to family, and got caught in a
thunder and lightning downpour on my bike ride just before dinner. This
amounts to a 2nd light week after my escarpment race. Lost a couple more
pounds since my race.

Goals:
Get in some solid long runs before Vermont
(including one of up to 7 hours)
Vermont 50 mile trail run Sept. 25th
Fall sub-20 5k

-Tony

Quoted message said:

only lost half a week's worth of running due to a minor hamstring strain

____

whoa whoa whoa. this was the "mother of all sore
hamstrings"...remember...10 paragraphs for crissakes! how dare you
now in retrospect characterize it as "minor". i don't suppose any
wmd's were found in that hamstring....were there?

Quoted message said:

06 Nov NYC Marathon (new goal: finish "embarassingly close" to lance

____

That is why all the girls in town follow you all around;
Just like me, they long to be close to you.
-k. carpenter, lance & cp aka Bone Thugs' N Harmony

x-no-archive: yes

SwStudio said:

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

cheers,

This always confuses me: are you looking for our goals for this coming
week, or a recap on the week that ended today (Sunday, 8/14)?

This past week:
Mon - off
Tue - 6.0 miles
Wed - 9.1 miles
Thu - 9.0 miles
Fri - 6.0 miles
Sat - off
Sun - 15.0 miles

Total miles = 45.1

Goal for this coming week: 50 miles

Target: Oct 2, Cowtown Marathon (stupid name, Sacramento is anything but
a cowtown - tomato town maybe, but not Cowtown. More like a surburban
leviathan beast consuming any and all open space.)

SwStudio said:

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

MON 28km

Planned to be the 20M long run in my "Marathon Advantage" program but
short: I cannot say that the first hour was difficult but I didn´t
seem enjoy it one bit and the only thing I could think about was that I
had more than 1.5hrs of running still ahead. Fortunately, it started to
rain and then it started to pour and I somehow managed to get a
perverse delight out of splashing in the mud. Alas, when the rain
stopped the spell vanished and I found myself conducting the following
dialogue with myself:

A: Is there anything more pathetic than a soaking wet middle-aged man
running close to three hours just because he trains for a
not-so-very-fast marathon and it says "32km run" in his program?
L: Not really - unless it´s a middle-aged man who´s just finished in
3:01 and who is struggling not to bawl his eyes out.
A: But you must admit that your lofty marathon goal won´t really be
lost for want of a few silly kilometres off one long run?
L: Probably not - but let´s not forget that 85% of the training
stimulus is derived from the last 15% of the distance!
A: Maybe so, but aren´t you forgetting that it can be smarter to train
less? And that´s it´s never unwise to listen to your body and that
your mind is really a part of your body?
L: You are no doubt right, but if I cut one small corner short now, it
will be quite difficult not to do it again next time?
A: Yes, once you start slipping, there´s no stopping the slide -
that´s certainly true, but it isn´t really meant for the likes of
you, it´s only for those softies with no backbone.
L: Well, I only wanted you to know what you´re doing...

TUE scheduled rest

WED 10km AM, 6km PM
Nice easy recovery runs as planned, both in nice tender rain.

THU off
FRI off
Due to an impromptu non-sportive mini-holiday for two. No regrets.

SAT 14km

Was supposed to be 18km w/10km LT, but the tempo part lasted only 8min:
my gastric nemesis struck again. Really didn´t have the bottle to try
again after a 5min pause and simply jogged back home.

SUN 10km

Was supposed to be a general purpose run to see that I was okay: felt
like [censored] after 6km. Spent the rest of the run wondering whether I
should fire my coach or whether I should drop myself off my "A"-list:-)

Maybe it was sheer madness to enter the 100km+ plan, maybe I´d do
better with the 55-mile program?

It has been my "Training Error Number One" to try too much - and I´ve
reached the best results when I´ve thought I´ve had far too much room
for recovery!

But am I really overtrained and under-recovered, couldn´t it be that
this is just some bug?

Shall I stick to my 0ct 16th date or shall I start sliding there, too?

Well, at least my head wan´t empty like it had been on Monday:-)

Anders

Quoted message said:

And congrats to Buster Mottram in the 5000m in Helsinki, and to the
Israeli marathoners.

Well all three finished, which wasn´t true of most or all other teams
in a race which was marked by a slow course, fast early pace and a more
difficult weather than the a look at the thermometer would´ve
suggested.

Haile Satayin was, of course, amazing: he certainly didn´t act his age
by staying with the leading group (which did, however, lead to a
1:04/1:13 split; our old guy who´s only 41 did a 1:10/1:15 in his
farewell race)!

Anders

You're absoluetly correct. Satayin is amazing - although there is some
question as to his exact age. Offucially 50, it is more likely that he
is 44 or 45. Apparently ther is/was some difference in the year in
Ethiopia (where he was born). He has a tendency to go out too fast.
In Boston this year he ran the 1st half with the leaders and ended up
with a DNF. Had he run a more reasonable 1st half he would have had a
great shot at the (substantial) 1st prize for Masters runners.

Anthony.

SwStudio said:

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

Goals:
9/3 - K of C 10K (maybe)
9/25 - Big Schloss 50K (getting less likely each week)
10/2 - Army Ten Miler (just added -- tranferred entry)
10/15 - Baltimore marathon (pacer)

Mon - bike to work, 1hr40
Tue - bike to work, 1hr40
Wed - 7.75 mi, incl 4x1 mile semi-fartlek @5:25,5:22,5:21,5:21
Thu - bike to work, 1hr40
Fri - off
Sat - 20.11 mi, 6:43/mi avg, 1300 ft climbing
Sun - 45 min stationary bike, last 30 min above AT (very hard)

plus short weights workout Mon,Wed,Sun

Another week of miserable weather on the east coast. Wed's mile
repeats went pretty well. I was close to my absolute limit on the last
one. I like doing these with a fairly long 1/2 mi of recovery at long
run pace (6:45/mi). So they seem like a mix of structured interval and
fartlek, especially since I do them on a road course.

Sat's long run was like a final exam in the science of hydration. The
air was suffocatingly thick and soggy right from the start at 6:45 AM.
I carried two 25 oz bottles, one gatorade and one water, and popped one
Succeed (salt) capsule right at the start. By mile 8 I knew it was not
going to be enough fluids, but I luckily remembered a fountain was
nearby and got an extra 20 oz or so. So I had 70 oz total, and
finished it all by 2 hrs into the run. The last 15 min were dry, but I
made it OK. It was 82 F, with dewpoint of 74 F (92% RH!!) when I
finished at 9 AM.

Tough run, but I was sort of looking forward to commiserating with my
fellow sufferers on rec.running this week.

SwStudio said:

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

Goals: Survive summer (almost there!), work on getting ChiRunning
forms down, then get ready for the race season starting in Sept.

Mon: DNR, too wet
Tue: DNR, too late! Actually, my group went up to the LBT (Large
Binocular Telescope) to check out where our instrument will go,
so it made for a very late homecoming. What a HUGE telescope!!
Very Cool though.
Wed: 6.3 mi @ 8:59 pace. mid-80's temp and humidity. Good run
Thur: 6.3 mi @ 8:41 pace. mid-80's but a little drier today. It
felt nice.
Fri: Rest Day (and SciFi Friday on TV...)
Sat: 12 mi @ 9:41 pace. Quite humid. No breeze, felt rather
oppressive. Excpet for a bad rub (forgot the body glide), all
went well.
Sun: 5.45 mi @ 9:54. Mud hopping fest. Heavy rain in the morning.
Ran during a break in the weather, sort of, as it rained some.
Very muddy!! But FUN.

Total: 30.05 mi

Teresa in AZ

Quoted message said:

Quoted message said:

only lost half a week's worth of running due to a minor hamstring strain

Quoted message said:

how dare you
now in retrospect characterize it as "minor". i don't suppose any
wmd's were found in that hamstring....were there?

POTM

time wouldn't allow me to run as much as I wanted. had to skip
sat/sun.

m 6.58miles, flat, emtpy stomach, 58:29
t 6.58miles, flat, empty stomach sort of a progression run...picked up
the pace over about 10 minutes near the end, 57:41...(was followed by a
coyote through city streets for a few seconds)
biked to and from work 1:00
w dnr
r 9.65miles, rolling, on empty, sort of a slow tempo run for 5 miles:
7:52
7:52
7:49
7:50
7:45, 1:23:35 total.
f 12.4miles, flat, on empty, 1:46:06...tried to breath more
shallowly...6spb...same running pace.
biked to and from work.
s dnr
s dnr.

On Sat, 13 Aug 2005 19:52:57 -0400, "SwStudio" <[email hidden]>

Quoted message said:

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

Mon 3.2 mi 9:22/mi 82°F
Tue 3.5 mi 10:20/mi 95°F
Wed dnr
Thu 3.5 mi 10:36/mi 100°F
Fri dnr
Sat dnr
Sun dnr

10.2 for the week. Friday to Sunday no running. Dad is in the hospital,
the cancer is winning, he's losing. It is very emotionally draining and
*physically* exhausting to travel, visit, give care. Ran late last night
-- that felt good, and wow 65°F felt *cold*!

--
Daniel
[email hidden]

Quoted message said:

whoa whoa whoa. this was the "mother of all sore
hamstrings"...remember...10 paragraphs for crissakes!

I'm not going to demand that you STFU; but know that if you should
independently decide to STFU, I would in fact be delighted.

Tell me which part of the original post characterized the injury as
severe. If, in your world, supplying details in an attempt to solicit
specific problem-solving advice equals whining about the severity of
the problem, well, good look getting your problems solved. Do you
imagine the following would've been more appropriate, and resulted in
the same excellent quality of advice I received:

From: "Charlie Pendejo"
Date: 10 Aug 2005 7:32
Subject: leg

My leg hurts... a little.

But you can have the last laugh - in fact I've just lost two additional
running days due to food poisoning. That's two cases in one summer, a
new PR. I shan't bore you with 10 paragraphs of details but let there
be no doubt, it has thoroughly sucked. Ah well, no quicker way to drop
5-6 pounds.