Training Week Ending August 26, 2007

On Sat, 25 Aug 2007 21:40:55 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: get through the coming week (and the next) uninjured and
feeling good. upcoming races: 5K Sept 2; 5K Sept 15; 5K Sept 22;
marathon Oct 7.

M: AM 7mi (8:56), PM 4mi (8:31)
T: AM 9mi incl 5xhalf-mile, short rests, avg 3:06
W: AM 11mi (9:07), PM 2.5mi untimed at discombobulated xc practice
R: AM 11mi (7:47) incl progression miles 2-6, hard 10-11. PM 5mi
(8:43)
F: AM 8.5mi (9:07), PM 6.5mi (8:47)
Sa: 7.5mi (9:01)
Su: 20mi (7:51)

total: 92 miles

good week all

Karen

live! vicariously!

Hi All,

Week-5 before the Wineglass marathon

Mon: 8 miles @ 8:14
Tue: 8 miles @ 8:31
Wed: 10 miles @ 8:13
Thu: 8 miles @ 8:26
Fri: off
Sat: 16 @ 8:33 (73 degrees, 94% humidity, 71 degree dew point) I was
soaked and beat!

50 miles total (first ever)

I hope to be able to pick up some more speed this week. With these
added miles, my legs aren't feeling as strong. The humidity is going
to break this week, so that should help.

Enjoy!
Ken

"Tony S." <[email hidden]> wrote in message
news:Hl1Ai.3189$zS2.328@trndny08...

Quoted message said:

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

Su: 14 beach
M: 8 beach
T: 8 - 20 x 1 min hard, 1 min rest road
W: 10 beach
Th: 7 - 3 X 10 min hm pace, 3 minute rest
F; 9 beach
Sa: off, 5 hours in the car

Total: 56? Distances are estimates, I tried to be conservative, total time
divide by miles = 9:40 cumulative pace

Goals :
Get back in racing shape
Be consistent in my training

Races:
Might do a 5k on Labor Day as a current baseline. I haven't raced since
early June.
5k on Sept 9th.
Harry Gorilla half - get under 2 hours

8/20 off
8/21 run 0:59 easy/mod 75% 260' cinder/roads
8/22 off - crappy rainy day for biking
8/23 run 0:52 easy 120' cinder, 7 strides
bike 0:40 easy
8/24 bike 2:17 easy/mod 67% 2420' a few monster hills
8/25 run 2:36 easy/mod 74% 1660' mixed trails, dew point 75
bike 0:46 easy
8/26 bike 1:25 very easy 56% 500'

4:27 running, 4:22 biking

Got my long run in; nastiest day I've run in quite some time, though some of
that might have been the med/long bike with some 15% grade hills the day
before. But finally I'm biking fit for some longer rides this fall.

One month after escarpment trail run, my legs still have no bounce, though
they seem ok during shorter runs. Feet are still sore, especially after
yesterday's run, though the 3 runs per week seem to be ok.

goals:
maintain/lose weight
5ks, 10 miler in 2 weeks, Vermont 50k fun run 😉

-Tony

On Sat, 25 Aug 2007 21:40:55 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
20 4.7
21 4.5
22 4.3
23 8.3
24 4 5K race, WU/CD
25 2
26 5

total 32.8
YTD total 1129.8

Short week on mileage, but cooler weather just over the horizon.

Frank

Tony S. said:

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

Over all a good week. I saw the doctor for my knee. The doctor said
it's nothing to worry about and gave me an NSAID creme in case the
inflammation gets very bad. However, the knee steadily improves now.

20 August
- Weights: Back (Pulldowns: 90kg, DB Row: 80Kg, T-Row: 70Kg)

21 August
- Weights: Chest (BB Bench: 60Kg@8RM)

22 August
- Bike: 60 minutes, (av 125bpm, max 179)

23 August
- Weights: Shoulders (Press: 35Kg@10RM)

24 August

- Weights: Biceps (DB Alt: 40Kg@6RM), Triceps (Bent rope:
32.5Kg@10RM), Squats (40Kg@20), Leg Extensions (12@60Kg), Leg Curls
(12@55).

25 August

- Bike: Easy hills, 1 hour, 70mins@(106 av, 159 max) bpm

26 August

- Bike: Rolling hills, 65 mins@(140av, 179 max) bpm, around 20 minutes
of 'hard' intervals.

The knee was somewhat tired after the weight training on the 24th, but
not
very painful. Did leg extensions with half my usual weight. It
remained a bit tired the next day, so I did a very easy long bike just
to keep it moving. On Sunday I pushed it a little bit and had no
signs of pain whatsoever. Towards the end of the week the pain while
going downstairs was significantly reduced and today I felt none at
all. Next week I'll do a lot of walking. I reckon it'll take me a
month before I can start running again though.

In article <Hl1Ai.3189$zS2.328@trndny08>,

Tony S. said:

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

This was the worst training week I've had in ages. Explanation after
the details

Mon: strength building
Tue: 3.5 miles
Wed: 2 miles
Thu: rest day
Fri: 3.5 miles
Sat: rest day
Sun: 5.21 miles

Tuesday and Wednesday took everything out of me, and I had to lie down
after I got home because I didn't have the energy to even sit, let alone
stand. My times were much worse than they had been for the same
distances the week before.

Friday was even worse; I had to walk most of that last half mile, and
again I had to lie down afterwards.

The original training plan called for a 3.5 mile run and strength
building on Thursday, Friday off, and cross training on Saturday. I
changed it as above.

I decided to run/walk today instead of trying to run the entire five
miles; I ran a mile, walked a minute--five runs and four walks. That's
the reason for that extra .21 miles. I also decided not to pay any
attention to pace while running; I did intentionally keep it slower than
comfortable when I started, but I did not look at the Garmin to check
pace during the entire run. That's the reason I'm not reporting time or
pace any more; so long as I can do the distance that the plan calls for,
that's all that counts.

Next week the runs increase to four miles and the long run to six. I'll
run/walk 1 mile/1 minute again for all the runs except the 2-mile short
run; I won't walk any part of that.

Eight weeks until the half marathon, and I can do it. I will do it.

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

Michelle said:

In article <Hl1Ai.3189$zS2.328@trndny08>,

Tony S. said:

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

This was the worst training week I've had in ages. Explanation after
the details

Mon: strength building
Tue: 3.5 miles
Wed: 2 miles
Thu: rest day
Fri: 3.5 miles
Sat: rest day
Sun: 5.21 miles

Tuesday and Wednesday took everything out of me, and I had to lie down
after I got home because I didn't have the energy to even sit, let alone
stand. My times were much worse than they had been for the same
distances the week before.

Friday was even worse; I had to walk most of that last half mile, and
again I had to lie down afterwards.

The original training plan called for a 3.5 mile run and strength
building on Thursday, Friday off, and cross training on Saturday. I
changed it as above.

I decided to run/walk today instead of trying to run the entire five
miles; I ran a mile, walked a minute--five runs and four walks. That's
the reason for that extra .21 miles. I also decided not to pay any
attention to pace while running; I did intentionally keep it slower than
comfortable when I started, but I did not look at the Garmin to check
pace during the entire run. That's the reason I'm not reporting time or
pace any more; so long as I can do the distance that the plan calls for,
that's all that counts.

Next week the runs increase to four miles and the long run to six. I'll
run/walk 1 mile/1 minute again for all the runs except the 2-mile short
run; I won't walk any part of that.

Eight weeks until the half marathon, and I can do it. I will do it.

So it's really a series of one mile runs that you do. You are running
one mile five times. You are not running five miles. The half will be
13 one mile runs, if lucky enough, and 13 walks.

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

mon: 6.8 mi run
tue: rest
wed: 10.4 mi run
thu: 7.7 mi run
fri: rest
sat: 5 mi walk
sun: 15.2 mi run including,
14 mi Mt. Toby trail race in 2:14:57
total: 38.1 mi run and 5 mi walk

Mt. Toby was my second trail race (also run).
The course is tough with 1900' elevation gain,
loose rocks and roots.
Almost twisted my ankles couple of times,
but managed to recover. It was good hard effort,
but was not an all out race considering this is my
first taper week for the 26.2 in 2 weeks in Montreal.

In article <[email hidden]>,

Al Bundy said:

So it's really a series of one mile runs that you do. You are running
one mile five times. You are not running five miles. The half will be
13 one mile runs, if lucky enough, and 13 walks.

And your point is? If you have a point that is.

But by the time I'm ready to do the half, I may not need to take the
walk breaks; it may be a temporary thing, time and practice will tell.

I would rather run the entire race without walking, but if I have to
walk parts of it, what's the big deal?

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

"Michelle" wrote
| But by the time I'm ready to do the half, I may not need to take the
| walk breaks; it may be a temporary thing, time and practice will tell.
|
| I would rather run the entire race without walking, but if I have to
| walk parts of it, what's the big deal?

There is no shame in walk breaks, do what works for you.

In article <[email hidden]>,

I2Run said:

| But by the time I'm ready to do the half, I may not need to take
| the walk breaks; it may be a temporary thing, time and practice
| will tell.
|
| I would rather run the entire race without walking, but if I have
| to walk parts of it, what's the big deal?

There is no shame in walk breaks, do what works for you.

I know. Thanks.

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

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

Quoted message said:

In article <Hl1Ai.3189$zS2.328@trndny08>,

Tony S. said:

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

This was the worst training week I've had in ages. Explanation after
the details

Mon: strength building
Tue: 3.5 miles
Wed: 2 miles
Thu: rest day
Fri: 3.5 miles
Sat: rest day
Sun: 5.21 miles

Tuesday and Wednesday took everything out of me, and I had to lie down
after I got home because I didn't have the energy to even sit, let alone
stand. My times were much worse than they had been for the same
distances the week before.

Friday was even worse; I had to walk most of that last half mile, and
again I had to lie down afterwards.

Any idea why you were so tired? Ran too hard? Sometimes when that happens to
me I know, and sometimes I don't. The heat can turn you into mush, as it did
me yesterday.

Quoted message said:

The original training plan called for a 3.5 mile run and strength
building on Thursday, Friday off, and cross training on Saturday. I
changed it as above.

Smart adjustment.

Quoted message said:

I decided to run/walk today instead of trying to run the entire five
miles; I ran a mile, walked a minute--five runs and four walks. That's
the reason for that extra .21 miles. I also decided not to pay any
attention to pace while running; I did intentionally keep it slower than
comfortable when I started, but I did not look at the Garmin to check
pace during the entire run. That's the reason I'm not reporting time or
pace any more; so long as I can do the distance that the plan calls for,
that's all that counts.

You're getting the idea of adjusting your training according to how you
feel, and I think you'll do better and settle into a long-term enjoyment of
the exercise much more when you ignore your pace. Just don't forget to mix
it up and sometimes run a bit faster.

Yesterday I was going to do a medium-long hilly trail loop that I've done
probably 50 times. Normally it takes me 2:15 to 2:25, but my legs were tired
from biking the previous day, and it was really hot and humid. I ended up
starting out the first segement really easy with a run/walk for 35 mins with
a HR of 67%; but, seeing how I was going, I decided to change my plan, and
instead of going up the mountain and back on the harder trail, I just turned
around. Going back I picked it up to 75% to test my legs. [I don't really
look at my HR during the run, just record it for review later]. I decided to
do the normal 2nd part of the loop (which has easy access from there), and
headed up the mountain, but I was so dead tired and hot, I just hiked it
(and ended up hiking all the major hills). Dying in the heat, I struggled to
get back to my bike, didn't push it, and ended up with a horribly slow time
for a shortened course - 2:36.

The moral of the story is adjust to how you feel and the conditions, don't
hesitate to hike, and don't beat yourself up over a slow time. Rest up,
figure out where your body is at, and get at it the next time. Best advice I
ever got for running: miles or time, but not both for normal training. I
choose time because I can do out and backs very easily, and never have to
measure any course that I run - perfect for wandering randomly 😉 Of course
with a Garmin I could measure most of them, but with hills and slower trails
with many twists and turns (and weather conditions), time and effort are a
better measurement anyway.

Quoted message said:

Next week the runs increase to four miles and the long run to six. I'll
run/walk 1 mile/1 minute again for all the runs except the 2-mile short
run; I won't walk any part of that.

Eight weeks until the half marathon, and I can do it. I will do it.

Yes, I think you will.

-Tony

Quoted message said:

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

In article <GanAi.799$Ah3.24@trndny04>,

Tony S. said:

Quoted message said:

Tuesday and Wednesday took everything out of me, and I had to lie
down after I got home because I didn't have the energy to even sit,
let alone stand. My times were much worse than they had been for
the same distances the week before.

Friday was even worse; I had to walk most of that last half mile,
and again I had to lie down afterwards.

Any idea why you were so tired? Ran too hard? Sometimes when that
happens to me I know, and sometimes I don't. The heat can turn you
into mush, as it did me yesterday.

It might have been because my personal trainer pushed me too hard on
Monday, but I had the same problem with my five-mile run the day before
that. So I really do not know. I'm sure that part of it was due to the
heat here; I had been running in the mid 80s, but last Sunday through
the mid week, I was starting out in the high 80s and finishing in the
low 90s. Yesterday, at the recommendation of a friend, I bought white
wicking cap to keep the sun off my head. It was also cooler today, and
I ran in the low to mid 80s.

Quoted message said:

You're getting the idea of adjusting your training according to how
you feel,

It's not that I'm getting the idea, but rather that I'm getting to the
point where I am able to figure out how to adjust it.

Quoted message said:

Just don't forget to mix it up and sometimes run a bit faster.

That's what I did today. My first, third and fifth miles were faster
than my second and fourth. Also, for the last quarter mile, I opened up
and ran as fast as I could maintain the pace.

Thanks.

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

"Tony S." <[email hidden]> wrote in message
news:GanAi.799$Ah3.24@trndny04...

Quoted message said:

The heat can turn you into mush, as it did me yesterday.

Me too, I was going to do 5 laps up Overlook Saturday but I was toasted
after 4 over 4 and half hours and had to bail out. It was about 85F and
the humidity even higher. Jacque and Sheryl(first female at the
Escarpment) did one more. They are both in great shape especially
Sheryl. My training has been sporadic since Bull Run and the likelihood
of going sub 10 is slim to none.

-Doug

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

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:GanAi.799$Ah3.24@trndny04...

Quoted message said:

The heat can turn you into mush, as it did me yesterday.

Me too, I was going to do 5 laps up Overlook Saturday but I was toasted
after 4 over 4 and half hours and had to bail out. It was about 85F and
the humidity even higher. Jacque and Sheryl(first female at the
Escarpment) did one more. They are both in great shape especially Sheryl.
My training has been sporadic since Bull Run and the likelihood of going
sub 10 is slim to none.

-Doug

I had to look up Sheryl's time out of admiration - 3:54 on that day was damn
good. It was the dew point Saturday - 75 down here (plus it was 92 when I
finished my run) - that really killed me. I'd guess the dew point was
actually higher over the Hudson river next to which I was running because I
could see vast banks of thick vapor, like a thin fog, obscuring the view all
during my run. I thought about you guys running at overlook and didn't envy
you. I had even thought about coming up for 3 laps but thought better of it!

-Tony

Michelle said:

In article <GanAi.799$Ah3.24@trndny04>,

Tony S. said:

You're getting the idea of adjusting your training according to how
you feel,

It's not that I'm getting the idea, but rather that I'm getting to the
point where I am able to figure out how to adjust it.

That's probably the most important part of learning to run - recognizing
what is / isn't working and figuring out what to do about it. This is
one of the biggest reasons I don't use any detailed schedule - pushing
spontaneously on the days that feel good followed by recovery /
adaptation; and not flogging a dead horse on the days where things
aren't going right (unless I have a particular reason to want to flog a
dead horse). While some folks need the discpline of a schedule, other
folks (like myself) need the freedom a lack of schedule provides.

I think you've added a bit to your training recently with the strength
stuff and some other things, so you may need adjustments in terms of
intensity, volume, frequency, whatever - and it might be you could
change that every few weeks to accommodate things as you adjust. I know
my xt class in early winter is always a challenge every year to fit it
in in a meaningful manner. While I may have adapted to a certain amt of
that class, my overall running has increased and finding the right
balance is something I struggle with every year (for 5 yrs now, iirc).

And recognize that some days are good, some are bad - for no apparent
reason (probably some factors beyond what we ever acknowledge).

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

In article
<[email hidden]>,

Dot dot.h@#duh?att.net said:

Quoted message said:

It's not that I'm getting the idea, but rather that I'm getting to
the point where I am able to figure out how to adjust it.

That's probably the most important part of learning to run -
recognizing what is / isn't working and figuring out what to do about
it. <snip> While some folks need the discpline of a schedule, other
folks (like myself) need the freedom a lack of schedule provides.

I'm one of those folks who needs the discipline of a schedule; it can be
a schedule I devised myself or one written by others. After I finished
the C to 5K, I kept to a schedule--running Mon, Wed, and Fri, increasing
the distance when I felt it was right to do so, which was about 10%
every two weeks.

I followed the Higdon plan until I realized during this just-finished
fourth week that it wasn't working for me. I'm keeping the distance
goals and number of runs per week from his plan, but made the
modifications I already outlined.

Quoted message said:

I think you've added a bit to your training recently with the
strength stuff and some other things, so you may need adjustments in
terms of intensity, volume, frequency, whatever - and it might be you
could change that every few weeks to accommodate things as you
adjust.

Well, I've eliminated the one-day of cross training, and one day of
strength building, but am keeping the weekly workout with my personal
trainer. I'm going to tell him tomorrow that we're going to have to
reduce the intensity, though.

Quoted message said:

And recognize that some days are good, some are bad - for no apparent
reason (probably some factors beyond what we ever acknowledge).

I know; I've had a (very) few days where I just couldn't run at all, and
some where the run didn't go well. This is the first time, though,
where I had so many consecutive bad days. Just making this change today
shook things up enough to get me back in the groove.

The help and encouragement I've received here, on live journal, and from
one particular friend (the one who got me started running in the first
place) has helped a LOT.

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

53 miles, as

Mo --
Tu 7
We 10 including 5k race
Th 4, 4
Fr 12
Sa --
Su 16 including 6 tempo

Eh, at least my way-off training weeks are better than steve's way-off
weeks. Keep this up and I'm gonna run a crappy marathon if I run it
at all. Oh well. It's rumored that there's more to life.

upcoming
--------
4 Sep: pace final leg of Blue Planet Run
18 Nov: Philthy Marathon