Training Week Ending August 15, 2004

Goal: New York Marathon in under 4:24

M 8 x 440 in 1:45 440R
T 6 miles @ 9:59 pace
W 4 x 880 in 3:40 440R
TH 6 miles @ 9:45 pace
F 5 miles @ 9:51 pace
S 14 miles @ 10:16 pace
S DNR

Total 38 miles

Monday 11 total 4.8 am 6.2 pm (5k XC race at 23:26)
Tuesday 7 total with 4 X 1200 @ 5k pace
Wed 7
Thursday 5
Friday off
Saturday 7 including 5k race @20:17
Sunday 14 or so
Total: 51

Goals:
Fall set new 5k, 10k, 15k and 1/2 Marathon prs and run a Marathon PR
and BQ.
Goal races:
Altamont 5k - August 29th
Lake Placid 1/2 - Sept 18 ?
Watervliet 10k - Sept 26
Bay State Marathon October 17th
Stockade-athon November 14

Current PRs on certified courses:
1 mile: 6:06 Colonie track meet summer 2004
5k: 20:17 Brookside Museum August 2004 (gently rolling course with a down
hill finish)
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

Goals: October Marathon, Spring Ultra.

Mon: 8 miles
Tue: 8 miles incl. 11x300m speed w/200 recovery
Wed: 8 miles
Thurs: 8 miles w/hills
Fri: 8 miles
Sat: Rest
Sun: 14 miles

Total: 54 miles

--
Colm

"SwStudio" <[email hidden]> wrote in message
news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training
: week and goals.

SwStudio said:

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

Tue- 12 miles, flat

Thr- 2 miles, slow

Sat- 11 miles, with a mile long city type hill

Sun- 7 miles, still slow, but not as slow as other days

Total- 32 miles

Goal for now- work up to running 14 miles in under 2 hours without
serious pain.

-J

Goal: Fleet 10k, 17/10, no time goal - just place as high as possible.

Goal: Hayling 10m (Hampshire 10 mile Champs), 28/11, hoping to make top 5 in
Hampshire (11th last year). Looking to increase to 80-90mpw by then.

New mileage record this week. I have been feeling very tired though. So
much so that I had to leave work Wednesday to go home to sleep, I could
barely sit up in my chair. I was also totally wiped out on Friday.
Not sure this is running related as I've done 70 miles in a week on several
occasions and I've never felt that before. I am eating at least 3000
calories per day so I don't think it's a food issue.

Monday:
pm) 7.6 miles - easy/medium

Tuesday:
pm) 4.5 miles in total, complex speed session - hard

Wednesday:
am) 6.7 miles - easy
pm) 7.2 miles - easy/medium

Thursday:
pm) 9 miles, fartlek inc 6 x 90sec w/90 sec - hard

Friday:
am) 8 miles - easy/medium
pm) 9.75 miles - easy/medium

Saturday:
pm) 9.6 miles, fartlek - medium

Sunday:
pm) 14 miles - easy/medium

Total run: 76.35 miles

--
Brian Wakem

That's a lot of miles. You must be an elite runner.

O.

Brian Wakem said:

Goal: Fleet 10k, 17/10, no time goal - just place as high as possible.

Goal: Hayling 10m (Hampshire 10 mile Champs), 28/11, hoping to make top 5 in
Hampshire (11th last year). Looking to increase to 80-90mpw by then.

New mileage record this week. I have been feeling very tired though. So
much so that I had to leave work Wednesday to go home to sleep, I could
barely sit up in my chair. I was also totally wiped out on Friday.
Not sure this is running related as I've done 70 miles in a week on several
occasions and I've never felt that before. I am eating at least 3000
calories per day so I don't think it's a food issue.

Monday:
pm) 7.6 miles - easy/medium

Tuesday:
pm) 4.5 miles in total, complex speed session - hard

Wednesday:
am) 6.7 miles - easy
pm) 7.2 miles - easy/medium

Thursday:
pm) 9 miles, fartlek inc 6 x 90sec w/90 sec - hard

Friday:
am) 8 miles - easy/medium
pm) 9.75 miles - easy/medium

Saturday:
pm) 9.6 miles, fartlek - medium

Sunday:
pm) 14 miles - easy/medium

Total run: 76.35 miles

SwStudio said:

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

Mon 0.00 rest
Tue 6.00 recovery, 8:35/mi
Wed 12.14 LT - 4 up|7@LT, 7:30/mi|1 down
Thu 6.00 recovery, 8:36/mi
Fri 12.07 med. long, 8:25mi
Sat 6.07 recovery, 8:41/mi, Chattahoochee River Nat'l Rec Area
Sun 21.10 long, 8:27/mi
----------------------------------
Wk 63.38
Yr 1,474.41

Training:

Week 16 of 24-week marathon training program. Week 6 of 6-week lactate
threshold phase.

21 mile run on Sunday - This is the longest single run I've ever done
that wasn't a marathon. My goal was to finish in 3 hours or less. I
finished in 2:58. I'm back to drinking Gatorade in order to acclimate to
the drink they'll be serving at the marathon. Drank 92 oz of Gatorade
during the run (48 oz in my CamelBak and 44 oz in stashed bottles). Took
a Succeed! cap at 5 miles and one at 12 miles. I've seen quite a variety
of dosage recommendations, from 1 per 16oz of fluid to 1 per hour or
more. The dosage I took today seemed to work. I was getting a small
amount of acid build up, but I'm not sure if that was from the Gatorade
or the Succeed! caps or what. Probably the Gatorade, since I haven't had
any in about 3 months.

Next week is the start of a 5-week race preparation (sharpening) phase
with 3 races, weekly VO2 workout, some marathon pace runs, maintaining
~60 MPW.

A nice week weather-wise with the temps in the 75-80 range. According to
Atlanta weather data, August 10 marks the end of the hottest time of the
year. I survived it!

Racing Goals:

8/21/04 - Jim Herrin Memorial Stampede 10k, Warner Robins, GA
Goal - <43:00
9/04/04 - Monte Sano Road Race 10K, Huntsville, AL
Goal - <43:00
9/18/04 - ATC Singleton 10-mile, Stone Mountain, GA
Goal - <1:13
10/10/04 - Steamtown Marathon, Scranton, PA (Boston qualifier)
Goal - <3:30

Have a great week rec.runners.

Phil M.

Goal: Miles, some LT work for NYCM.

Mon: DNR
Tue: 9 w/ 4.5 @ ~6:53 pace.
Wed: 14.2 hilly
Thu: 6 easy
Fri: 11.2
Sat: 8 w/ 5x100m strides
Sun: 21.5

Total 69.9 (weekly PR)

Hoping joe positive and Mike Tennet are OK in Florida ...

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

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

Brian Baresch said:

Goal: Miles, some LT work for NYCM.

Mon: DNR
Tue: 9 w/ 4.5 @ ~6:53 pace.
Wed: 14.2 hilly
Thu: 6 easy
Fri: 11.2
Sat: 8 w/ 5x100m strides
Sun: 21.5

Total 69.9 (weekly PR)

Hoping joe positive and Mike Tennet are OK in Florida ...

Yes. Definitely! I believe Mike lives in St. Simons Island, which is in the
southeast corner of Georgia, virtually Florida as far as Charley is
concerned. He hasen't posted to rec.sport.triathlon since Friday. As for
Karen, she hasn't posted since Thursday.

Phil M.

goals: claw my way off the injured list right quick. Upcoming races:
15K Sept 4; 20K Sept 19; marathon Oct 10.

M: AM 4.55mi (9:50), cut short due to sore leg / PM 55 minutes on
various silly gym machines

T: AM 4.1mi (9:30) / PM 6.25mi incl 3x400/1x800/3x400, 200 recovery,
400 between sets. Faster than goal for 800, slower than goal for
400s. Leg hurt a bunch, more so when jogging/standing/sitting than
running fast

W: dnr. My decision. yikes.

R: 6.5mi (8:55) incl 10x strides, thinking I was going to race 5K on
Friday

F: 9.56mi (8:59). 5K was cancelled due to a hurricane which really
looked like it was going to hit us, but didn't

Sa: 5.44mi, cut very short due to sore leg. dark night of the soul.

Su: 15mi (9:02) very easy

total: 51.4 slackin' miles

In addition to the soreness from the peroneal muscle, I've also
developed PF in the opposite foot, probably from (unconsiously)
changing my gait to spare the sore leg. Ach, what a mess.

Yesterday (Saturday) was the lowest point so far. I asked myself what
was the benefit of hobbling around for 10 miles and had no answer
ready, so I quit, went home and wrote a long wailing whining email to
my coach. He wrote back with several options for the coming week, one
of which I will follow, but not to the letter.

Today the leg is mysteriously much less sore than it's been for the
past 3 weeks. In fact, the PF in the other foot is much more annoying
at the moment. Tomorrow I'm planning on 4 easy miles in the morning
and then the equivalent of 6 miles on silly gym machines at night.
I'm taking things day by day, and holding my breath.

good week all

Karen

Goal: Get 5k time under 17:00, and get 1500m time under 4:20 by July 2005

Su DNR
Mo 3 22:26
Tu 3 22:44
We 3 22:21 + 3 strides
Th 3 22:21 + 3 strides
Fr 3 22:23
Sa 3 22:50 + 3 strides

Milage: 18

Good week over all. I'll be increasing my milage next week to 4 a day.

Ed

Monday 9km
Wed 9km
Saturday 67km trail run

Total 85 km

Quoted message said:

F: 9.56mi (8:59). 5K was cancelled due to a hurricane which really
looked like it was going to hit us, but didn't

OK, so there is a bright side to this post. We were just a little worried
about you.

Quoted message said:

Yesterday (Saturday) was the lowest point so far. I asked myself what
was the benefit of hobbling around for 10 miles and had no answer
ready, so I quit, went home and wrote a long wailing whining email to
my coach. He wrote back with several options for the coming week, one
of which I will follow, but not to the letter.

What was the coach's suggestion?

Quoted message said:

Today the leg is mysteriously much less sore than it's been for the
past 3 weeks. In fact, the PF in the other foot is much more annoying
at the moment. Tomorrow I'm planning on 4 easy miles in the morning
and then the equivalent of 6 miles on silly gym machines at night.
I'm taking things day by day, and holding my breath.

I'm turning blue with you. Good luck!

Phil M.

Goal: Malibu Bulldog 50k Aug 28th.
6k feet of climb, hot temps.

Sun: 4 mi very easy in hills.
Mon: 8.5 easy, rolling, 1:12. (pony rides)
Tue: 12 speed: 10 min w/u, hard climb in 11:12 (161hr), 10 min j, 3 x 2:00
(2:00, 2:10, 2:04) 157hr, Mt. Hollywood downhill in 3:05(pr) 155hr, 5:10
pace. Stride length 6’ 4”.
Wed: 9 easy, a bit tired, rolling 1:20 (pony rides)
Thu: 12 speed: 10 min w/u, hard climb in 11:17 (156hr), 10 min j, 3 x 2:00
(1:58, 2:13:, 2:02) 156hr, Mt Hollywood downhill in 3:06, 5:10 pace,
132hr. No inhaler, but was breathing pretty well without it.
Fri: 8.5 very easy, walked last ½ mile. Didn’t eat much yesterday, and I
can tell.
Sat: 17 3k’ of climb on Bulldog 50k course.

From the first step, I had minor pain in the back and inside of my left
knee, where it felt like tendons and other gristle were rubbing together.
It got worse. By the time I got to the top of Bulldog Mt., any downhill
running was painful. Jogged and walked 7 miles back. Yuck. Where did this
thing come from, and what the heck is it? It last made its appearance in
the 50 miler I ran in January, but has been gone since. No hint of this
yesterday, an easy day after two good speed sessions, or in any of my speed
sessions. I’ll take a day or two off and stretch the tendons in the back of
my knee.

71 miles.

Quoted message said:

You must be an elite runner.

Or a bullshitter.

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

Quoted message said:

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

mon: 0:40 biked, hr 115 recovery
tues: off
wed: 0:50 ran flats, hr 139
thur: 1:10 biked, hr 135, 15 mins tempo
fri: 0:40 treadmill, weights
sat: 2:25 ran trails, hr 145, (1:15 at near 50k race effort)
sun: 0:30 bike trainer and treadmill

goals: 50k trail race sept 11th, Fall orienteering

Felt great going 2:25. This seems fairly easy now that I'm getting up to
near 5 hours in my long run, which I'll do again next weekend. I tried to
fine tune the effort level I'll use in the 50k race. If I can get in 2
shorter runs midweek I'm happy with this for now as it seems to work for me,
but this week just got entirely too busy.

- Tony

98
clown
w
loser
just
like
your dad
go
too
h#@l
how many more people r you going too kill
go away
please
for the
good
of
the
usa
sorry
ass
[censored]
you
sorry
ass
loser
you
clown
ass
loser
too
too
h*^l

SwStudio said:

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

M rest
T am 5 easy
pm 10 including 4x1.14 mile reps (ouch)
W am 3 easy
pm 6.9 easy
T am 5.5 moderate
pm 6.2 moderate
F 5 brisk
S 22 miles including several miles getting lost in trails
S 9 including 4x1200

Total 72

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

TheBillRodgerz said:

Quoted message said:

You must be an elite runner.

Or a bullshitter.

Or none of the above. It's not unusual for competitive runners to do 70mpw and
up. Most of the runners who do 70mpw or more are not elites.

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