Training Week Ending August 22, 2004

Quoted message said:

Please tell us about your training
week and goals.

No.

Goal: October Marathon

Mon: 8 miles
Tue: 8 miles incl. 6x300 and 3x800 speed with 200m recoveries
Wed: 8 miles
Thurs: 8 miles
Fri: rest
Sat: 14 miles
Sun: 11 miles

Total: 57 miles

--
Colm

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

Monday 5.7 total (5k XC race at 23:04, crappy conditions muddy, wet) warm
up cool down
Tuesday 5.3 recovery
Wed 13 (7 am 6 pm)
Thursday 13 6.5 lunch (2 X 9 min tempo) 6.5 pm trails (3 X 5 min tempo)
Friday off
Saturday 10 rolling to uphill course (New Scotland Rd. to Thatcher Park
overlook)
Sunday 20 +
Total: 67

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

S: 60 min spincycle; 4 miles running (treadmill); 30 min elliptical
M: DNS/R
T: 60 min spincycle; 3 miles running (non-treadmill)
W: DNS/R
T: 60 min spincycle; 3 miles running (treadmill)
F: DNS/R
S: 30 min spincycle; 4 miles running (non-treadmill)

Goals: experiment with effects of running off-treadmill (eg, body stress, form,
endurance, etc); maintain fitness, reduce stress; find complimentary routine
for optimal lifestyle/brain/work functioning.

\\ - - //
( @ @ )
+--------oOOo-(_)--oOOo----+
+------------------------Oooo----+

Quoted message said:

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

Mon 0.00 rest
Tue 9.04 VO2 - 3 up, 6x600m, 3 down
Wed 13.14 med. long, 8:32/mi
Thu 7.10 easy, 8:43/mi
Fri 4.74 easy, 8:48/mi
Sat 9.21 10K tune-up race (6:50/mi) + 3 mile cooldown (8:27/mi)
Sun 18.44 long, 8:30 includes 2 stops for IT support (I'm on call
24/3)
-----------------------------------------------------
Wk 61.67
Yr 1,536.08

Training:
Week 17 of 24-week marathon training program. Week 1 of 5-week race
preparation phase. Went to the track this week for a VO2 max workout.
previously, I've been doing timed intervals on the road. Once in a while
I think it's good to go to the track and get some real data. This data
was helpful in coming up with a goal time for Saturday's 10K.

This week was a little different for me in that the strict hard/easy
rotation was not used. Tuesday's hard VO2 workout was followed by 13
miles on wednesday. I would still consider 13 miles as "not easy" no
matter what the pace. I've read that it is OK to go back-to-back hard
workouts as long as they are not the same type of workout. Then, follow
that with 2 easy days, which I did. Also, the 10K race on Saturday was
followed by 18 miles on Sunday.

According to coach Pete (from Pfitzinger-Douglas' book), "Tune-up races
have the purpose of benchmarking your fitness and reducing anxiety. Tune-
up racing should be at an all-out effort. They can vary in length form 5
miles to 25K. Races of 5K or less are less specific to marathon success.
Prepare for these races with a mini-taper of 4 to 6 days. Tune-up races
of 15K to 25K represent a training block of at least 10 days, consisting
of 4 to 6 days of tapering, the race itself, and several days recovery
before the next hard training session. There are two ways to approach a
tune-up race, 1) Train through them and treat them as an all-out effort
done while fatigued. Put your finishing time in context of the situation,
or 2) Mini-taper and give yourself a couple of recovery days." Having
read that, he schedules an 18-miler the day after a 10K. I guess you have
to get the long run in somewhere.

Racing Goals:

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.

goals: become uninjured and get back on with the marathon training.
Upcoming races: 15K Sept 4; 20K Sept 19; marathon Oct 10.

M: 4.26mi (9:43)

T: AM 7.14mi (9:20) / PM 1mi treadmill (ouch) + 3 equivalent "miles"
on silly gym machines

W: 9.5mi (8:58)

R: 12.01mi (9:14)

F: AM 6mi (9:42) / PM 2.8mi (9:16)

Sa: 4.25mi (9:30)

Su: 17mi (8:09) dunno what got into me, but I felt really good for
the first 13, just had to push.

total: 63.96 miles running + 3 miles on silly gym machines

This was a bad week. I'd planned to cut back on running and
substitute low-impact xtraining, but I started to feel a little bit
better and tossed that plan out the window, threw myself straight into
running again.

I think my leg is getting better but the progress is zigzagging
because I keep trying to run my usual distance at my usual pace.
Still, it's hard to commit to a real cutback week. I had a pretty
good "long" (well, sort of long) run this morning, so maybe I can
allow myself at least a few days rest to let this leg heal.

good week all

Karen

Mon off
Tues 6 miles @ 8:30
Wed off
Thurs 8 miles @ 9:00
Fri swim 1 mile
Sat 6 slooow miles
Sun bike 30 miles

Goals:
Stay injury-free!
Sprint triathlon Sept. 18 (have goals for each event)
White Rock Marathon Dec.

Will probably do another sprint tri in Oct, and other assorted races
(10k, 15k, 10 miles)

"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,

"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,

Goal: Frank Duffy 10 mile road race Sat 21-Aug
BHAA Dublin half-marathon Sat 18-Sep

Mon 16 rest
Tue 17 0:50:02 - distance ? - intent was to run for 50 - felt strong
at end
Wed 18 rest
Thu 19 intent was another 50 minutes
between late at work, poor weather and family back after 4 days
away
I didn't manage anything
Fri 20 rest
Sat 21 Frank Duffy 10 mile road race
warm day - etc was 1:40 - actual 1:39
was less punishing than I expected, considering I had never run
beyond
1:04 previously. Even succumbed to a meaningless sprint finish.
By 9pm I was doing a good impression of Kenneth More as Douglas
Bader
in Reach for the Sky.
Sun 22 rest, rest and more rest

Half-marathon in 4 weeks - still haven't entered - at least 2 weekends
between now then already have indulgence planned - 6th wedding
anniversary & friend's
40th birthday party. I could represent Ireland at the Olympics in the
'Making weak excuses' event ;-)

I thought it was quite a tough course. That uphill from Parkgate St to the US ambassador's pad is
bad enough once, but twice is just cruel.
Congrats on the sprint finish :-)

--
Colm

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

: Sat 21 Frank Duffy 10 mile road race
: warm day - etc was 1:40 - actual 1:39
: was less punishing than I expected, considering I had never run
: beyond
: 1:04 previously. Even succumbed to a meaningless sprint finish.
: By 9pm I was doing a good impression of Kenneth More as Douglas
: Bader
: in Reach for the Sky.

Tues- 14 miles. 2.5 hours. Longest run of my life, I think. Had to make
2 pit stops behind bushes due to running induced issues. Decided to
switch to liquid meal replacements instead of solid food before long hot
runs after that experience.

Saturday- 13 miles, 2.2 hours

Sunday- 5 miles. Slow. Still very sore from yesterday.

Total- 32 miles.

SwStudio said:

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

cheers,
--
David (in Hamilton, ON)
www.allfalldown.org
www.absolutelyaccurate.com

jogger said:

Tues- 14 miles. 2.5 hours. Longest run of my life, I think. Had to
make 2 pit stops behind bushes due to running induced issues. Decided
to switch to liquid meal replacements instead of solid food before
long hot runs after that experience.

What sort of solid foods did you eat? Also, it could be something you had
the night/day before that is causing the problem. These long runs take a
lot of trial and error testing.

Phil M.

I reached total and absolute burnout through overtraining this week.  If you
remember last week I was complaining about being very tired, well I finally
ground to a total halt on Saturday in Radcliffe-like style.

The tiredness carried through into the beginning of this week, though I
broke the club course record in all 5 efforts on Tuesday so I thought I was
going to get away with it.  But I blew up in style in Thursday's time
trial.  I set a PB but I could've been so much faster.  The second lap was
absolute torture and I ran very slow.

Both runs on Friday were very mentally taxing and I felt very tired all day.
Then on Saturday I set off on a fartlek.  Within about 15 minutes I had
nothing left.  I started my first 5 minute effort but aborted after 3.  I
never recovered from that effort and got slower and slower until I could
not run another step.  I stopped for 10 minutes and then jogged very slowly
back to my car.

I was totally wiped out and I slept for 10 hours last night (usually get
away with 6 or 7).  I couldn't face running today, I don't think I could
have done more than a few miles.  I might have another day off or 2.

It's annoying because the times I have been running in training suggest that
I would otherwise be flying, but my body doesn't seem to be able to cope
with back-to-back 70+ mile weeks.

Monday:
pm) 7.5 miles - easy/medium

Tuesday:
pm) 6.5 miles in total, 5 x 0.7m w/2min rec - hard

Wednesday:
am) 4.9 miles - easy
pm) 7.5 miles - easy/medium

Thursday:
pm) 5.85 miles in total, 3m XC-TT in 16:12 (PB for course) - hard

Friday:
am) 6.8 miles - easy/medium
pm) 5.5 miles - easy/medium

Saturday:
pm) 7 miles - total burn out, stopped in middle.

Sunday:
REST

Total run: 51.55 miles

--
Brian Wakem

Brian Wakem said:

It's annoying because the times I have been running in training
suggest that I would otherwise be flying, but my body doesn't seem to
be able to cope with back-to-back 70+ mile weeks.

Are you training for an event? Can you afford a week or 2 off?

Phil M.

Phil M. said:

Brian Wakem said:

It's annoying because the times I have been running in training
suggest that I would otherwise be flying, but my body doesn't seem to
be able to cope with back-to-back 70+ mile weeks.

Are you training for an event? Can you afford a week or 2 off?

Phil M.

SEAA six-stage road relays on 25/09. This is a big race in England and lots
of big names will be there. Our club has always entered a team and
everybody aims to be at their best on the day. Also 2 very important races
on 17/10 and 28/11.

--
Brian Wakem

Mon: Shopping

Tue: Argument with Gary (he can be so insensitive sometimes)

Wed: Made up with Gary

Thur: More shopping

Fri: Gary tells me how to run a marathon so he can pretend he's got
something to do with this (what sport did he do again?)

Sat: Fitted with new ice jacket even though noone else uses them

Sun: 23 miles then gave up

"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

"joe positive" <[email hidden]> wrote

Quoted message said:

I think my leg is getting better but the progress is zigzagging
because I keep trying to run my usual distance at my usual pace.
Still, it's hard to commit to a real cutback week. I had a pretty
good "long" (well, sort of long) run this morning, so maybe I can
allow myself at least a few days rest to let this leg heal.

I know how you feel. And I've done the same semi-dumb stuff--trying to
maintain a fairly full schedule while injured. But remember that even if
you take 5 days *completely* off, you lose only 1% or so of your
conditioning. I heard that from Lance Armstrong's coach.

I once had a hip injury (bursitis) that was bad enough to make me limp when
running. I took 5 days off (did a couple hours of cycling for sanity).
After this my first run was a 10k, and I pr'd by 15 seconds.

Good luck. And what the heck is your injury anyway -- the leg has lots of
parts...

-- Dan

Been there, done that.

Increasing mileage while mainting a full intensity load probably put you in
the dumpster. If you'd worked up to your target mileage for a few weeks
before doing intensity, you'd probably be fine.

When I was competing seriously I was always fighting the tendency to
overtrain. I would come down with sore throats and colds (and still do when
I overdo it).

Also, you might explore a hard-easy plan. I made my big breakthrough into
the 2:30's when I learned to run 7:30 - 8:30 minute miles on easy days, and
hammer the hard ones.

It's hard to give up on pushing the pace, isn 't it, when you can rip off
miles in the 6's whenever you want?

All you need is 2 or 3 days off or very light and slow, and you'll be fine.
Eat.

On the bright side, 20 years from now, you'll use this experience to blather
to the next generation of runners, just like me...

Good luck,

Dan

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

Quoted message said:

I reached total and absolute burnout through overtraining this week. If

you

Quoted message said:

remember last week I was complaining about being very tired, well I

finally

Quoted message said:

ground to a total halt on Saturday in Radcliffe-like style.

The tiredness carried through into the beginning of this week, though I
broke the club course record in all 5 efforts on Tuesday so I thought I

was

Quoted message said:

going to get away with it. But I blew up in style in Thursday's time
trial. I set a PB but I could've been so much faster. The second lap was
absolute torture and I ran very slow.

Both runs on Friday were very mentally taxing and I felt very tired all

day.

Quoted message said:

Then on Saturday I set off on a fartlek. Within about 15 minutes I had
nothing left. I started my first 5 minute effort but aborted after 3. I
never recovered from that effort and got slower and slower until I could
not run another step. I stopped for 10 minutes and then jogged very slowly
back to my car.

I was totally wiped out and I slept for 10 hours last night (usually get
away with 6 or 7). I couldn't face running today, I don't think I could
have done more than a few miles. I might have another day off or 2.

It's annoying because the times I have been running in training suggest

that

Quoted message said:

I would otherwise be flying, but my body doesn't seem to be able to cope
with back-to-back 70+ mile weeks.

Monday:
pm) 7.5 miles - easy/medium

Tuesday:
pm) 6.5 miles in total, 5 x 0.7m w/2min rec - hard

Wednesday:
am) 4.9 miles - easy
pm) 7.5 miles - easy/medium

Thursday:
pm) 5.85 miles in total, 3m XC-TT in 16:12 (PB for course) - hard

Friday:
am) 6.8 miles - easy/medium
pm) 5.5 miles - easy/medium

Saturday:
pm) 7 miles - total burn out, stopped in middle.

Sunday:
REST

Total run: 51.55 miles

--
Brian Wakem

SwStudio said:

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

M - -
T - 3 miles @ 11:00
W - speedwork 3 X 800 + 2 X 400 with 1:30 break in between each.
800's in 2:49, 2:59, 2:59; 400's in 81s, 78s.
T - 4 miles @ 8:00
F - 3.5 miles @ 8:30
S - -
S - -

total: 14.5 miles

Left calf has been bothering me a bit. So, decided to take it
easy and not run on the weekend.

jobs

SwStudio wrote in message ...

Quoted message said:

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

mon: 1:05 biked, hr 135
tues: 1:00 ran, hr 148,
3 ints: 4:30@165, 6:00@163, 4:00@168
wed: 1:00 biked, hr 134, hilly
thur: 1:02 ran, hr 145, 15 mins uphill
fri: 1:00 biked, hr 134, relaxed
sat: off
sun: 6:10 ran, hr 144, 27.5 miles on trails, about 4200' climb

Goals: Sept. 11th 50k trail, Fall orienteering

Today's run in the western catskills was a giant loop, only about 8 miles of
which I've done before - the perfect kind of course to motivate me. It was
a perfect day for running: sunny all day, 49 degrees when I started and 72
when I finished. The trails were so wet from all the recent rain here that
about 10 miles of it was like running in a streambed. I was slowed some
keeping my feet dry, but this run went really well. My legs were only a bit
heavy at the end, and could have gone longer - the first time I've felt this
good running 4 hours+. This effort was about 85-90% of race effort, but I
took 2 fairly long breaks to eat and stretch, and about a 3-4 min break
every hour or so eat something. (Ingested 150 oz liquid, 6 clip 2 packets,
5 gels, and a monster protien bar)

- Tony