Training Week Ending August 21, 2005

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 9.00 4 up, 4 @ lt, 1 down
Wed 13.34 medium long, extreme heat
Thu 0.00 rest, needed it after yesterday (abs, weights)
Fri 11.11 medium long, heavy rain - very nice
Sat 5.05 recovery (abs)
Sun 20.00 long
-------------------------------------------------------------
Wk 59
Yr 1,423

Training:
Very hot on Wednesday's 13-miler. The slowest pace I've ever run for
that distance. I took the next day off for recovery. Running at recovery
effort in the heat would have been impossible, so why bother? I had
planned on running 11 miles on Friday night, but as soon as it started
raining at 4:00 PM I immediately got my gear on and ran out the door.
The heavy downpour was refreshing. In Atlanta we've been getting a lot
of these afternoon thunder storms. The temps will drop from 90s to 70s.
If I time it right, this can turn a potential death march into a
pleasant run.

For Sundays's 20-miler I managed to get out the door at 6:15 AM. 76°F,
73°F dewpoint, 90% humidity, 2 mph wind, and dark. Regardless, I was
starting to drip sweat after just 1 mile. By the finish it was 84°F,
98°F RealFeel, 73°F dewpoint, 69% humidity, and bright sunshine. I wore
my hydration pack and carried 2 bottles for a total of 108 oz of
Cytomax. I took a Succeed! cap at 8 miles and one at 16 miles. The route
I took was a one-way trip from my home in Lawrenceville GA to Chateau
Elan in Braselton. This was a beautiful route that goes through lots of
rolling hills in mostly rural areas. As I got near Chateau Elan I ran by
several what appeared to be million dollar homes. I hope to enjoy this
route again in about a month when it's a bit cooler.

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.

Goals:
8/27 Malibu Bulldog 50k ~5800' of climb.
10/1 St. George marathon (downhill, but starts at 5k' elev).

Sun: 13 easy, in Aspen between 8k and 9k feet, through wildflowers and
meadows.
Mon: 7 easy, in Aspen at 7k.
Tue: 10 moderate on trails (147avg hr, 80% maxhr) 1740' of climb, in 1:20
(4 mins faster than 2 wks ago at same hr).
Wed: 8 easy, 700' climb in 1:06:24 (pr) avg pulse 134.
(5 mins faster than 2 wks ago at same pulse).
Thu: 10 Hadd test/mild speed. Compared to 8 wks ago, speeds at all
heartrates
are from 20-38 secs faster.
Fri: 8 easy, 700' climb, 1:09:00.
Sat: 16 1st loop of Bulldog 50k course, 2900' of climb in ~2:30, goal pace.
avg pulse: 133.

72 miles. Next week is all taper, all the time...

I ran the first loop of the 50k yesterday at goal pace, and while my avg
pulse was only 133 (good),
it didn't *feel* as easy as I was expecting. Time will tell...

-- Dan

mon: 4:02 ran easy (1:45 on singletrack ~1800' climb)
tues: 0:50 biked easy + core work
wed: 4:30 hiking moderate, hilly
thur: 0:45 biked very easy
fri: 1:45 ran easy with 2 miles medium tempo (7:20/7:40)
sat: 1:10 biked easy
sun: 4:55 ran hilly singletrack easy (~2200' climb)

On today's run it was 80 then up to 91 degrees and humid. I ate 5 salt tabs,
3 gels, 5 scoops accelerade, 2 liter camelback + (2) liter bottles. I came
up empty with about 40 mins to go. The camelback rubbed a couple of holes in
my back - hate them things! The course I ran on today is a good deal rockier
than the escarpment trail -- all those little support muscles, tendons and
ligaments got their workout today, plus should toughen up the feet some
more.

It felt good getting back into training after 2 easy weeks following
escarpment race. The legs are getting more endurance, and I'm rolling the
post-race bounce right into training. Don't want to overdo it, so all the
long stuff is very easy, walking most hills and jogging everything else.

Goals:
Time on the feet; some Hadd-type 80% runs.
Vermont 50 mile trail run, Sept 25th.
Fall sub 20 5k.

Long runs sheduled:
8/27 ~5 hours hill training with Doug (and his crew)
9/4 7 hours on hilly trails
9/11 3:30 to 4, with an hour at 80%
9/18 2 to 2:30

-Tony

After not fitting in much running for over a year:

16 Aug: 6Km in 35 min followed by 20 min walk.
18 Aug: 6Km in 35 min followed by 20 min walk.
20 Aug: 9Km in 50 min, incl 6*200m in 55..60 sec mini-reps.
21 Aug: an hour of yoga.

Normal commute = about an hour to hour and a half a day walking.

No issues or problems.

T.

50.5 miles, as

Mo: DNR - sick
Tu: DNR - sick

We: 3.5 queasy

Th: AM - 3.5 easy, with strides
PM - 5.75 slow - really out of gas, metabolism still ain't normal

Fr: AM - 3.5 easy; still off a bit, esp metabolism - wish I were
healthier to take fuller advantage of cooler temps
PM - 7.75 aiming for sub-tempo 80%-ish overall; hill (bridge) rep
route but at somewhat more even intensity than normal

Sa: 6.5 easy, still more fatigued than I oughtta be

Su: 20 - first 20 of the year. 15 would've been a real nice run; 20
was fairly tough. Felt better about this upon just now seeing
temp had been ~92F.

Last two training weeks diminished by injury & food poisoning.
Recovered faster than expected from the former, not so the latter - my
appetite and energy levels have been slow to bounce back.

Hopefully I'll be able to get in a solid six days this week, which ends
in a half marathon for which I shan't taper. Soon after that it's off
to Russia and Finland for two, maybe three weeks. AFAICT, Sankt
Petersburg is about as running-hostile a city as exists.

I'm beginning to think Lance is right: I better worry more about the BQ
in NYCM than sub-3:10. A few weeks ago I'd envisioned running
consistent 65 mile weeks but that hasn't been in the cards.

Races
-----
28 Aug Manhattan 1/2 marathon
24 Sep 5th Avenue mile, if back in town by then
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 (goal: finish "embarassingly close" to lance)

ПЕНДЕХО

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

Quoted message said:

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

4th week of running after a complete layoff of six months.

My plan is to build up mileage steadily without structure or
speedwork for a couple of months and go from there. Target
time for resuming racing in some form is late March 06.

15 off
16 12km easy 4:45
17 7km easy 4:50
18 13km easy 4:29
19 8km easy 4:26
20 off
21 18km easy 4:34

58km

Previous weeks - 58km, 40km, 34km.

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

"SwStudio" <[email hidden]> wrote

Quoted message said:

4th week of running after a complete layoff of six months.

My plan is to build up mileage steadily without structure or
speedwork for a couple of months and go from there. Target
time for resuming racing in some form is late March 06.

Since you're starting from scratch and aren't locked into your particular
training ritual yet, you might want to check out the Hadd endurance phase
training stuff. (I'm quite the evangelist now that it's working for me).

How many km/week do you plan to work up to?

You are pretty quick; any new goals?

-- Dan

50 mile week
3056 year
on a bike.
rip a big lower back muscel
5 day latter tender butt good to go.:>😉
last time I am not going to be a painter again. I well walk away or
find another way.... evan home less or evan jail or
dead...............Thank you for reading.....
NO MORE>>>>>............
eeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

SwStudio said:

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

Hi everybody,
I was on vacation, but was able to find some time to run.
This was done mostly at dawn, before breakfast, except for the long
runs, which took place in the afternoons. (logs further below)

I did mostly aerobics run, and it seemed to pay, as yesterday's
(sunday's) run was really good.
It was the kind of run that I really enjoy : a 26km (15.6mi) long run
with increased pace.

26km 1h58' here are the splits :

3 km => 14'17" => 135 => 4'45"/km
5 km => 23'42" => 145 => 4'44"
5 km => 22'52" => 147 => 4'34"
5 km => 22'14" => 152 => 4'26"
5 km => 20'57" => 164 => 4'11" (a little bit faster than my target MP,
probably LT)
3 km => 14'34" => 145 => 4'51"

My week :
-------------------------------------------
day km mi time Type %HR
Wed 11 6.6 00h54' E 70
Thu 16 9.6 01h16' E 78
Fri 8 4.8 00h40' E 71
Sun 26 15.6 01h58' MP 80
-------------------------------------------
week : 61 km 36 mi 04h50'
-------------------------------------------
year : 1250 km 750 mi 101h19'

All in all, I managed to do some good mileage, although I relinquished
doing the marathon training plan for a fall marathon.
I do suspect that if I tried to run a sub-3 so early, it will just be
another failure. I only have 2 months, that would be a rush and I have
other commitments. I rather prefer to build a really solid
endurance/aerobic base for a spring marathon instead. (not to mention
the 4kg that I need to loose to get back to my performance weight...)

Now I don't say that I'm not going to try to run a marathon *if* I feel
in really good shape at the end of october, but I won't prepare for it
specifically, meaning I will not follow a training plan for it.

I'll just keep on upping my milage, doing some long runs, and maybe now
and then, some tempo runs and see where I'll be then.
I have to say that Dan Stumpus' post about his success with Hadd's
training system is also pushing me on the side of more endurance runs
instead od rushing things.

My goal is to get to about 60mpw in december to prepare for an april
marathon (paris) with a good training plan, and all the odds on my side.

I'll try to do some HM or 10k inbetween.

Just for the records, the weeks before while on vacation :
-------------------------------------------
day km mi time Type %HR
Tue 16 9.6 01h22' E 78
Thu 13.5 8.1 01h11' E 64
Fri 8 4.8 00h43' E 61
Sat 27 16.2 02h08' MP 75
-------------------------------------------
week : 64 km 38 mi 05h24'
-------------------------------------------
day km mi time Type %HR
Tue 13 7.8 01h06' R 70
Wed 14 8.4 01h09' E 64
Fri 8 4.8 00h39' E 61
Sat 27 16.2 02h12' E 72
-------------------------------------------
week : 62 km 37 mi 05h08'
-------------------------------------------
day km mi time Type %HR
Wed 16 9.6 01h16' E 72
Fri 16 9.6 01h19' E 70
-------------------------------------------
week : 32 km 19 mi 02h36' (got sick, couldn't run)

m
www.42-195.org

Quoted message said:

cheers,

On Sat, 20 Aug 2005 21:02:26 -0400, "SwStudio" <[email hidden]>

Quoted message said:

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

(One of the things that happened this week is that I went over 1000 total
miles since I started running last year.)

Mon 4.8 miles 9:38/mile 68°F flat
Tue 3.1 miles 11:19/mile 92°F flat
Wed dnr
Thu dnr
Fri 4.1 miles 9:47/mile 73°F flat
Sat 8.0 miles 11:49/mile 85°F hills
Sun 2.6 miles 10:33/mile 60°F flat

Total: 22.6 miles

Goals: Time On Legs. Races: 5K this Sunday Aug. 28...??? -- If it seems
like it would be fun, I'll sign up race day. If it's too hot, forget it.
Other 5Ks October 1st, October 30. After that...???
--
Daniel
[email hidden]

On Mon, 22 Aug 2005 07:30:52 -0700, Daniel <[email hidden]>

Quoted message said:

(One of the things that happened this week is that I went over 1000 total
miles since I started running last year.)

Your counting the miles that you drive to the track in there. Try
counting just the miles you actually run...

TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."

Quoted message said:

Lance is right: I better worry more about the BQ in NYCM than sub-3:10.

naahhh....i was just talking junk cp. you shouldn't worry or have
genuine concern about anything other than that which you can control
today (your diet & exercise). reboot your body, might work wonders.
more often than not things kind of fall into place and the running gods
reward fairly in the end. Relax about it all and go pick up a book
like Burfoot's "The Runner's Guide to the Meaning of Life" to
reinvigorate yourself as you travel, etc.

mon: 4.5 easy
tues: 5.5 with 4 X 800
wed: off, got a massage
thur: 5.5 am with 16 x 1 min with 1 min recovery , 3 easy in the pm
fri: 8.5 easy
sat: 5.5 easy
su: 6.7 ran a road 5k (21:40), hot and humid felt ok until about 2.5
miles from there till the finish felt like a marathon
I was 14:02 at 2 miles, I don't know how I managed to
maintain the same pace, maybe the split was off.

Not a great week, only about 40 miles I fell wiped from the previous week's
weather, a fall marathon is probably not in the plans anymore. What a
difference weather conditions make, I ran about 10 on trails this morning
and felt great.

Goals:
Get the 5k times down
Increase mileage assuming the weather cooperates.
Upcoming Races:
9/5 Labor Day 5k - 20:09 last year hoping to run 20:30 - 20:45 (with good
weather) this year
9/10 Amber Teta 5k 20:11 last year, this year .....
9/17 Lake Placid 1/2 last year 1:36

"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!

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

Quoted message said:

mon: 4.5 easy
tues: 5.5 with 4 X 800
wed: off, got a massage
thur: 5.5 am with 16 x 1 min with 1 min recovery , 3 easy in the pm
fri: 8.5 easy
sat: 5.5 easy
su: 6.7 ran a road 5k (21:40), hot and humid felt ok until about 2.5
miles from there till the finish felt like a marathon
I was 14:02 at 2 miles, I don't know how I managed to
maintain the same pace, maybe the split was off.

Not a great week, only about 40 miles I fell wiped from the previous

week's

Quoted message said:

weather, a fall marathon is probably not in the plans anymore. What a
difference weather conditions make, I ran about 10 on trails this morning
and felt great.

Only 40 miles, pity! In some ways I'd love to be able to do 40 mpw+
consistently. As it is I enjoy running by time without thinking about
distance, and that works for me since I always run trails. I could easily
measure some of the courses, but it makes little difference to me, and it
gives me the freedom to get lost or meander around. Running 15 mpm on a
hilly singletrack works the legs differently than does running 9 mpm on a
slightly rolling cinder trail. All the variety of cross-training I do
(including biking) keeps me from getting overuse problems, at an obvious
loss of flat run specificity.

It all depends on goals. So what's your main goal this year? Sub 20 5k
(seems like it might be from your race goals below)?

I think you're onto something there - Monday 10 on trails felt great. So was
it the trails or something else that felt great? Maybe you should do like
Donnie - get your long run in on trails. (I'm assuming he still does this).
Then the marathon might still be feasible. Also, nothing wrong with an
occasional "rest" week, right?

-Tony

Quoted message said:

Goals:
Get the 5k times down
Increase mileage assuming the weather cooperates.
Upcoming Races:
9/5 Labor Day 5k - 20:09 last year hoping to run 20:30 - 20:45 (with good
weather) this year
9/10 Amber Teta 5k 20:11 last year, this year .....
9/17 Lake Placid 1/2 last year 1:36

"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!

SwStudio said:

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

Goals: Now get ready for the fall racing season, specifically
get ready for Tucson Marathon Dec 5th.

Mon: Rest Day
Tue: 6.3 mi @ 8:35 pace. ~90F, med humidity.
Wed: 3.45 mi @ 9:00 pace. Low 90's, humid. Feel a little tired
from work today.
Thur: 6.3 mi @ 9:45 pace. Mid-90's, slightly drier. Again was
a bit tired, was a physical day at work today.
Fri: Rest Day
Sat: 6 mi @ 8:24 pace. Helped out at "Get Moving Tucson", a
program to encourage and help new runners (and walkers). Tho'
I ended up running with another Roadrunner volunteer who kept
my pace up!
Sun: 15.42 mi @ 9:47 pace. Nice at first, first twinges of an
"autumnness". But that didn't last, got hot pretty quickly.
Decided to try to play with gel timing and put off taking
gel by 20 min. Note to self: Bad idea. Felt woozy around mi 11.
OK after re-gelling. So now I know!

Total: 37.47 mi

Teresa in AZ

Goal: Get back in shape. Marathon Feb. 19.

Mon: 5
Tue: DNR
Wed: 6
Thu: DNR
Fri: 7 w/ 4x1 mile @ 10K pace or so, 400m recoveries, treadmill
Sat: 5 easy
Sun: 5 incl. 5K race in 20:45, 13th OA, 2nd AG.

Total 28 miles.
--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

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

"Tony S." <[email hidden]> wrote in message
news:0bpOe.5892$Fq2.721@trndny03...

Quoted message said:

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

<snip>

Quoted message said:

Quoted message said:

Not a great week, only about 40 miles I fell wiped from the previous

week's

Quoted message said:

weather, a fall marathon is probably not in the plans anymore. What a
difference weather conditions make, I ran about 10 on trails this morning
and felt great.

Only 40 miles, pity! In some ways I'd love to be able to do 40 mpw+
consistently. As it is I enjoy running by time without thinking about
distance, and that works for me since I always run trails. I could easily
measure some of the courses, but it makes little difference to me, and it
gives me the freedom to get lost or meander around. Running 15 mpm on a
hilly singletrack works the legs differently than does running 9 mpm on a
slightly rolling cinder trail. All the variety of cross-training I do
(including biking) keeps me from getting overuse problems, at an obvious
loss of flat run specificity.

It all depends on goals. So what's your main goal this year? Sub 20 5k
(seems like it might be from your race goals below)?

My goal is in flux, I was considering trying a road marathon using the
Hansen
plan. The weather this summer has been a real problem for me this
summer. I sweat heavily and it doesn't matter how much I drink, I can't
stay properly hydrated and also become over heated when the heat and
humidity join forces. I'll see what happens with the weather, I don't want
to put my body
through a marathon unless I think I can run a significant PR.
As far as the 5k times, I think I'm a month behind where I was last year
so it's not an immediate goal but I want to keep working on bringing them
down.

Quoted message said:

I think you're onto something there - Monday 10 on trails felt great. So
was
it the trails or something else that felt great? Maybe you should do like
Donnie - get your long run in on trails. (I'm assuming he still does
this).
Then the marathon might still be feasible. Also, nothing wrong with an
occasional "rest" week, right?

I do run on trails as much as possible and I enjoy it, the main
difference is today was breezy, hi 60s and dry when I went out as opposed to
hot
and sultry like yesterday.

If it fits your schedule there going to be trail 1/2 on my training grounds
on October 30th. It's sponsored by The Albany Running Exchange, they had a
contigency at the Escarpment trail run.

http://albanyrunningexchange.org/hgh/

Quoted message said:

-Tony

Quoted message said:

Goals:
Get the 5k times down
Increase mileage assuming the weather cooperates.
Upcoming Races:
9/5 Labor Day 5k - 20:09 last year hoping to run 20:30 - 20:45 (with good
weather) this year
9/10 Amber Teta 5k 20:11 last year, this year .....
9/17 Lake Placid 1/2 last year 1:36

"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!

SwStudio said:

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

Goals:
9/3 - K of C 10K (probably)
9/25 - Big Schloss 50K (maybe)
10/2 - Army Ten Miler
10/15 - Baltimore marathon (pacer)

Mon - bike to work, 1hr40
Tue - bike to work, 1hr40
Wed - 1 mi w/u, then 4 * 1.75 mi hill loop hard (6:11/mi, 5:51/mi,
5:51/mi, 5:42/mi)
Thu - bike to work, 1hr40
Fri - bike to work, 1hr40
Sat - 11.7 mi, medium->hard (~6:35/mi)
Sun - off

plus short weights workout Wed,Sun

Pretty good week. Wed's hill run was a "training PR" on that
particular course. I'm rounding into form, although it's taking a lot
of suffering to make it happen.

Charlie Pendejo said:

Hopefully I'll be able to get in a solid six days this week, which ends
in a half marathon for which I shan't taper. Soon after that it's off
to Russia and Finland for two, maybe three weeks. AFAICT, Sankt
Petersburg is about as running-hostile a city as exists.

Please allow me a small nitpicker´s delight and let me correct your
typing error: "Sankt Petersburg" is German, the city is (roughly)
"Sankt-Peterburg" in Russian (and "Piter" to most of its inhabitants).

I´m afraid you´re pretty much right about the city, there certainly
isn´t anything as convenient and well-suited as Central Park is to
visitors to N.Y.C. but Yelagin and Kamenny Islands would probably be
nice places to run and not too far from where ever you´ll be staying.

BTW there´ll be a nice race for you an hour´s drive from Helsinkion
Sunday 18th http://www.myrskylanmyrsky.fi/holkka.htm ...

Quoted message said:

I'm beginning to think Lance is right: I better worry more about the BQ
in NYCM than sub-3:10. A few weeks ago I'd envisioned running
consistent 65 mile weeks but that hasn't been in the cards.

Then how about a race strategy of running a BG:2 first half and a 1:35
second half?

Such a marathon could be both quite enjoyable and demanding enough with
a (>5min?) negative split, the thrill of flying past struggling runners
and a very real possibility of finishing where you want in relation to
Lance!

Quoted message said:

ПЕНДЕХО

Cheers to you, too, Sir!

Anders