Training Week Ending August 19, 2007

Tony S. said:

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

No running, but knee is definitely better.

13/8 - Weights: Back
14/8 - Weights: Chest, Shoulders
15/8 - Bike: 40min hills
16/8 - Weights: Biceps, Triceps
17/8 - Weights: Legs
18/8 - Rest
19/8 - Light biking.

No pain at all when walking now.

"Tony S." <[email hidden]> wrote in
news:wNKxi.3627$z83.2082@trndny09:

Quoted message said:

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

Mon DNR
Tue DNR
Wed 5.8
Thur 7.06
Fri DNR
Sat DNR
Sun 3.07

Light mileage this week. Back to regular schedule next week.

In article <wNKxi.3627$z83.2082@trndny09>,

Tony S. said:

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

Mon: Strength
Tue: 3.50 miles 42:16 (13:49 min/mi)
Wed: 2.00 miles 25:31 (12:45 min/mi)
Thu: 3.51 miles 51:06 (14:34 min/mi) & strength
Fri: Rest
Sat: 40 min on Stairmaster
Sun: 5.00 miles 1:17:14 (15:26 min/mi)

I was doing well for the first 3 2/3 miles on Sunday, and then had to
walk/run. As I kept going, the walks got longer and the runs got
shorter. I walked almost 3/4 of the last mile.

I don't know whether it was the heat (It was 87 when I left the house,
but I didn't start running until about 25 minutes later; it was 91 by
the time I got home.) or the Stairmaster the day before--or a
combination of the two.

Would be better for me to cross train on Fridays (after three days of
running) and take Saturdays off, or to keep taking Fridays off and
cross-training on Saturdays?

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

Tony S. said:

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

Tony S. said:

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

Su:13
M: 6.5
T: 6.5 (4 x 800)
W:3
TH: off
F: 10
Sa:off

Total : 39

Goals: Stay healthy and get my racing mojo back!
Have a good week all!
Races: Labor Day 5k to get an idea of where I'm out.

On Sat, 18 Aug 2007 22:55:24 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: a few more weeks in the 90s and then I guess I'll have to start
thinking about tapering. upcoming races: 5K Aug 24; 5K Sept 2; 5K
Sept 15, 5K Sept 22; marathon Oct 7.

M: AM 7 miles (9:27), PM 4mi (8:55)
T: 9mi incl 800/mile/800/800/400/400 road workout, short recoveries,
made my goal but not as easily as I'd hoped
W: AM 9mi (8:47) incl uphill sprints, PM 5mi (8:56)
R: AM 10mi (8:15) incl 2@6:46, 1@6:48, 1@6:57; PM 5mi w/xc girls incl
5x400 (7:20 pace bunny), untimed but with a lot of stops and starts
F: AM 7mi (9:03), PM 5mi (8:55)
Sa: 8mi (8:47)
Su: 22mi (8:37) solo and unmotivated

total: 91 miles

Oh, the excuses I can make for today's slow slog! I started a new
(2nd) job this week that requires me to be on my feet a lot, and
yesterday I was, well, on my feet a lot. And though I tried to drink
a lot of water between appointments it was still nowhere near my usual
pre-long-run intake. And then my band played last night so I was on
my feet a lot. And I didn't get to bed until fairly late and I didn't
get dinner until right before bed. And then 5am came way too soon.
And then it was like 80F, sunny and humid this morning and I did not
have my pals from the next county to drag me along at a decent clip;
my own unmotivated legs were all I had. Yeah, I'll blame it on
that...

anyway, good week all

Karen

live! vicariously!

joe positive said:

Oh, the excuses I can make for today's slow slog!

Had you been training toward a fast 22 miler today? All along I'd
been under the impression that your goal was TCM.

Charlie Pendejo said:

joe positive said:

Oh, the excuses I can make for today's slow slog!

Had you been training toward a fast 22 miler today? All along I'd
been under the impression that your goal was TCM.

no I wasn't training for a fast 22 and yes my goal is TCM, but my long
runs have been well under 8min pace for a while, so this was kind of a
slog at times. Especially 6 of the last 7 miles. My legs were just
toast. Managed a blistering 7:25 for the last mile though, yippee...

live! vicariously!

31 miles, as

Mo 8, 4
Tu 11 with 6x200 very hard, full rec
We -- sick
Th -- "
Fr -- "
Sa 8, very slow
Su -- may get out for a jog if I'm feeling super later

I'd joked about the "killer mold" which was imminent after my basement
flooding last week. It's not so funny now. Turns out, we weren't as
thorough with the cleanup as we thought, and I had procrastinated too
many years on getting a dehumidifier to pump some of the moisture out
of my basement, and a leak in the building had turned a patch of my
ceiling and wall into something of a not-so-dry-wall Petri dish. Ugh.

upcoming
--------
22 Aug: low-key 5k (looking doubtful now)
4 Sep: pace final leg of Blue Planet Run
18 Nov: Philthy Marathon

joe positive said:

no I wasn't training for a fast 22 and yes my goal is TCM, but my
long runs have been well under 8min pace for a while

And aside from all the factors you already mentioned which sounded
entirely legit, you've also bumped your mileage these last couple
weeks, and wedged at least some "quality" into three consecutive days
Tu-Th.

1 Jul: 71 miles
8 Jul: 86
15 Jul: 81, and channeling the Godfather of Soul
22 Jul: 82
29 Jul: 80
5 Aug: 72
12 Aug: 96
19 Aug: 91

I realize the 90's aren't exactly unfamiliar territory for you, and I
don't overly fear that kind of volume myself either - I'd been looking
forward to 90ish this week. But it's more than you're used to this
season. You bump the mileage, you're gonna slow down until you
acclimate, right? That's what most people report, and it's been my
experience so far. I think it may be one of the laws of
thermodynamics but my physics is rusty.

Charlie Pendejo said:

31 miles, as

Mo 8, 4
Tu 11 with 6x200 very hard, full rec

Just curious, what do you do the 200s in? I mean seconds.

Quoted message said:

I'd joked about the "killer mold" which was imminent after my basement
flooding last week. It's not so funny now. Turns out, we weren't as
thorough with the cleanup as we thought, and I had procrastinated too
many years on getting a dehumidifier to pump some of the moisture out
of my basement, and a leak in the building had turned a patch of my
ceiling and wall into something of a not-so-dry-wall Petri dish. Ugh.

Any chances of the Petri dish experiment making an appearance on Youtube?

Take it easy while you're recovering.

jobs

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

Tony S. said:

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

M - -
T - -
W - -
T - -
F - 5 miles. Easy -> hard. (10:00 to 7:00)
S - 4 miles easy. 9:00ish.
S - 6 miles @7:45

total: 15 miles.

Goals: sub-20:57 5K by August end (looking a bit tough right now, not as
much mileage as I had been hoping for.)
sub-19:57 5K by September end.

jobs

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

Quoted message said:

Pendejo said:

Tu 11 with 6x200 very hard, full rec

jobs said:

Just curious, what do you do the 200s in? I mean seconds.

Each was 39.x. And if I had a 200m race that day, I don't know that I
could've managed anything less than say 38. These were just about all-
out; that's just about all the speed I have.

I may return to do a few more 200's in coming weeks (last spring I
seemed to respond very well to 'em) and it'll be interesting to see if
another session or two nets me any seconds off that time.

Quoted message said:

Any chances of the Petri dish experiment making an appearance on Youtube?

Sorry, I already took out whatever was on the surface. But man, jobs,
there was some nasty looking stuff - one area in particular that kinda
freaked me out, it hung down from the ceiling in a 3-D ropy "U" shape
a couple inches long.

Interesting tidbit: a little internet research convinced me one of the
best weapons in this battle would be a product called Scott's Mold
Control 500. That's right, the Liquid Gold folks. But the formula is
licensed from - get this - technology developed at Sandia Nat'l Lab,
decontamination goop to be used against bio-terror nasties such as
anthrax.

http://www.sandia.gov/news/resources/releases/2007/moldcontrol.html

On Sat, 18 Aug 2007 22:55:24 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

I was at the beach last week, so two weeks:

day miles
6 7.5
7 6 intervals
8 5.5
9 5.8
10 7.4
11 4.5 Tempo
12 0

total 36.7

day miles
13 6
14 5.5
15 5.5
16 6
17 5.5
18 4.5 Tempo
19 4

total 37
YTD total 1097

Good weeks. Staying above the average despite the two hottest weeks
of the year. all days triple digits.

Local race season starting this weekend. Four 5K's in the next thirty
days. Hope to run them all. Want a PR this fall.

Frank

8/13 walk 0:35
8/14 run 0:52 moderate 120' cinder,
fartlek 10 mile & 5k pace
bike 0:45
8/15 bike 1:12 easy 65% 680' with 7 mins @ 85%
8/16 run 0:40 very easy
bike 1:12 easy 620'
8/17 bike 0:52 easy
8/18 run 1:14 easy 280' cinder, 5 strides
8/18 hike 0:45
8/19 bike 2:03 easy 65% 1640'

2:46 running, 6:06 biking

This was the third recovery week after my mountain 'marathon'. The legs are
better, as are my sore feet, but I'm going to stick with 3 days running per
week for now to give my feet time to heal more. Hopefully get out for a
longer run this coming week.

Goals:
maintain weight
5ks soon
10 miler sept 9th
Vermont 50k fun run Sept 30th.

-Tony

Charlie Pendejo said:

Quoted message said:

Pendejo said:

Tu 11 with 6x200 very hard, full rec

jobs said:

Just curious, what do you do the 200s in? I mean seconds.

Each was 39.x. And if I had a 200m race that day, I don't know that I
could've managed anything less than say 38. These were just about all-
out; that's just about all the speed I have.

I may return to do a few more 200's in coming weeks (last spring I
seemed to respond very well to 'em) and it'll be interesting to see if
another session or two nets me any seconds off that time.

I'm thinking about starting speedwork probably sometime next month.
That'll be 3 years since my last such session. That's why I've started
getting a bit curious about speedwork on the Training Week thread.

Didn't Steve used to do something like 10 or 20 times 200? Speaking of
whom, haven't seen him in a while.

Quoted message said:

Quoted message said:

Any chances of the Petri dish experiment making an appearance on Youtube?

Sorry, I already took out whatever was on the surface. But man, jobs,
there was some nasty looking stuff - one area in particular that kinda
freaked me out, it hung down from the ceiling in a 3-D ropy "U" shape
a couple inches long.

Heh 🙂 I can only imagine.

Quoted message said:

Interesting tidbit: a little internet research convinced me one of the
best weapons in this battle would be a product called Scott's Mold
Control 500. That's right, the Liquid Gold folks. But the formula is
licensed from - get this - technology developed at Sandia Nat'l Lab,
decontamination goop to be used against bio-terror nasties such as
anthrax.

http://www.sandia.gov/news/resources/releases/2007/moldcontrol.html

Cool. The wonders of technology. Reminds me of how technology from the
space program routinely makes it way into the daily lives of us mere
terrestrials.

jobs

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

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

mon: 7.7 mi run
tue: 2 mi walk
wed: 10.4 mi run
thu: 7.7 mi run
fri: 3.4 mi walk
sat: 6.6 mi run including 5.5 mile race in 38:58 and 5 mi walk
sun: 20 mi run
total: 52.4 mi run and 10.4 mi walk

Hoped for sub 7 min/mi race, but managed only 7:05 min/mi.
The Montague Mug race has way too many hills and some dirt roads.
Also racing 3 weeks in a row with same weekly volume didn't help.
Nonetheless, it is a PR for the distance.🙂

goals: Don't follow the temptation to race next weekend.

"Charlie Pendejo" wrote
| I had procrastinated too many years on getting a dehumidifier to pump
| some of the moisture out of my basement|

I am just about as bad getting down the basement to empty the bucket.
It is a good lesson learned for me, but at your cost though. 🙂

Hope your illness is not due to the mold, that can be very nasty.
Wish you a quick recovery to good health.

Quoted message said:

Quoted message said:

Quoted message said:

Pendejo wrote:
> Tu 11 with 6x200 very hard, full rec

jobs said:

Didn't Steve used to do something like 10 or 20 times 200?

Sounds right though I'm disinclined to look it up.

There's different ways of running 200s. 20x200 sounds to me more
likely a shorter recovery interval workout, more of a VO2max/lactate-y
sort of thing.

I was doing more like 8 or 10 in spring 06, with full recoveries.
Quite hard but still a notch less than these, probably a couple
seconds slower all else being equal.

These 6 were basically all out, pretty much absolutely as hard as I
could go without tensing up and losing form. The intent is to work
more on pure top speed, not on ability to maintain it or tolerate
lactate or increase cardio strength or any of that.

Good idea in the early weeks of a marathon buildup? I dunno, not for
sure. Aside from knowing I've responded well to this short sharp
stuff, I have a handful of other reasons for giving a few of these a
shot now.

Well, I blew it and waited 'till the Bulldog 50k race was full before
attempting to enter.

So on to plan "B": do shorter races every 2-3 weeks and give the old
marathon a shot in the fall. Possibility is Sacramento Cowtown Marathon on
Oct 1, a cherry picker's delight.

Mon: 8 easy 800' climb, walked some steep grades.
Tue: 11 2200' climb, 8 x 2 minutes hard alternating ups and downs in
Topanga.
Wed: 8 easy 800' climb.
Thu: 10 1700' climb, 85F in the park. Supposed to be a tempo run, but no
zip.
Fri: 0 Lousy run yesterday, and race tomorrow, so give it a rest...
Sat: 8 3 mi warmup, 5 mile beach race at a hot sweat-drenched 6:45 pace.
Sun: 20, 3000' climb, easy. Mostly technical, 90F at finish. Don't even
ask the pace...

Total: 65 miles, 8500' climb.

I was hoping for a nice flat fast race on Saturday as a test -- planning on
6:30 or better pace. Course was on the bike path 50 yards from the water.
Race started at 8:30 in full sun, and the air was heavy. Ominous atonal
choral music played in the background, and seagulls looked down with
sinister expressions. Took shirt off just before the start. I knew this
was going to be a heat-limited slog.

35th place at the turn around, 30th at finish. I was in full aerobic pain
and overheated from about mile 1.5. Normally everything conspires together
to create a symphony of discomfort: pain and suffering, lactate threshold
in legs, maximum breathing, nausea at the end. This time legs felt fine
throughout. It felt weird to be at the 2/3 point in a race with fresh legs,
but I was unable to hit the throttle because of overheating and nausea.

Only relief was a surfer who gave me a dousing with a hose at 3.5 miles.
Lost 4 lbs in 33 minutes. Hey Karen, I'm ready for Florida (except it was
only 74 degrees here, and no 'gators to dodge).

Got 1st in 55+, wouda been 2nd in 50+, 3rd in 45+ (ad infinitum)