Training Week Ending August 28, 2005

goal, not to smell the cop and his wife, and the lee bald err and the
retaliator lady do it not in the back..... the same guy who did windy
on the take over of that sub..evan id ifsho won't do it.fer
sure.........he cuts the grass as if ll is o.k.....what a .oh sorry it
did thunder as they past the blaim.I m.......
hell
navigatin.
in tereal world....hmb up.thendown at hem in there face. and she is such
a nice lady with 3 kids..... the gate was fun. lock ahhh. peter.

X,13,14,14,14,15+12,15+10=
week 107 miles
roman 100 miles
year=3163
roman 100 miles starts August 28th endding.
year 100 miles

Roman
3186 ÷ 240 days=13.275
3163 ÷ 240 days =13.179166
3186-3163=23
100-107=23
usa to roman
still over 13.1 a day...× 240 days. a back yard sky gazer and learning
navagation.

(sun: 4:55 ran hilly singletrack)
mon: off
tues: 1:32 biked easy
wed: 0:50 ran easy
thur: 1:22 ran easy, 300' climb
fri: 1:01 biked east a few hills
sat: 3:55 ran hill repeats, ~5450' climb
(with 2 uphills totalling 1:06 at 83%)
sun: off or short bike ride

Had fun training with Doug and his gals yesterday, and got in some great
hill work. 2 more weeks of harder efforts before starting a 2 week gradual
taper into the Vermont 50 mile. I plan doing my last really long run next
weekend. So far the legs are holding up pretty good to the long runs every
week instead of every 2 weeks.

-Tony

SwStudio said:

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

goals: stop being so negative. Upcoming races: (doubtful) 15K Sept 3;
(maybe) 5K Sept 11; (absolutely) 20K Sept 18; (ha) marathon Oct 15.

Su: 10mi (9:15) puttering around Parkersburg, WV
M: 7mi (9:00) on the treadmill at the fabulous Hampton Inn in Chester, VA
T: 24mi (8:53) back home in FL. Longest training run ever
W: AM 7mi (9:03), PM 4mi (8:55)
R: 15mi (8:39)
F: 9mi (9:31)
Sa: 13mi incl 7 tempo (goal 6:40 - 6:55, actual avg 6:45)

total: 89 miles (highest ever)

4 more weeks of hard training, and then taper. Yesterday's 7 miles of tempo
was at a pace faster than my 10K PR pace. If only I could do that in a
real race...

good week all

Karen

--
live! vicariously!

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 8.00 general aerobic
Wed 12.12 medium long
Thu 5.00 recovery
Fri 9.02 medium long
Sat 5.10 recovery
Sun 14.15 medium long
---------------------------------------
Wk 53
Yr 1,477

Training:
This week was a recovery week, with no speed work or long run. Next week
starts the lactate threshold phase of the Pfitzinger plan.

Racing:
11/8/05 - Cumberland Trail StumpJump 11 Mile Trail Race, Chattanooga
Tennessee http://tinyurl.com/7zasj

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.

58.6 miles, as

Mo: 4.5 easy

Tu: AM - 3.5 easy
PM - 8.6 incl ~5 at "about 80% effort" which wasn't very quick

We: planned rest

Th: AM - 3.5 easy
PM - 8.25 incl ~5 @ lets say 83% - felt so terrific, running quick
and light, I had to keep reminding myself to keep pace/
effort in check

Fr: AM - 3.5 easy
PM - 8.2 easy; maiden voyage in new Vitruvian Proportions -
initial verdict: they're heavy (~12.5 oz) but fit well
and feel good. $30 well spent (shipping included).

Sa: 4.55 easy

Su: 14 0.9 up, 13.1 down, way down. Lacked legs, heart, and head
for racing. New 21k PW by more than 3 minute margin. Made
Karen's race last week look absolutely brilliant by comparison.

Not too inclined to beat myself up, whine, nor offer excuses.
It is what it is. In part, a potent reminder that training is
like hitting oneself on the head with a hammer: eventually gets
better but not until you stop, or acclimate, or drop the volume
but raise the intensity, or something like that.

I'll run faster in five weeks at Grete's, for a number of
reasons. Although a full minute a mile faster? That does
sound like a tall order, doesn't it? 1:42:27 today. Ugh.

Wasn't sure how to judge to what extent I was lazily loafing
vs. how legitmately non-raceworthy I was, until at mile 11 I
oafishly knocked over a freaking water table. Not my day.

New race goals: finish ahead of anyone wearing a "fuel belt", or any
dude more than 30 lbs overweight wearing a tight, sheer Under Armor
top, the better to showcase his jiggling.

Races
-----
24 Sep 5th Avenue mile
02 Oct Grete's Great Gallop 1/2 marathon
16 Oct Staten Island 1/2 marathon (probably run at MP)
06 Nov NYC Marathon

ПЕНДЕХО

"I'll run faster in five weeks at Grete's,
For a number of reasons.
Although a full minute a mile faster?
That does sound like a tall order,
Doesn't it?

1:42:27 today.
Ugh."
~ CP

"You run the laybarynth, searching for a Minotaur,
In Crete ~

Or you run from bulls in the streets
Of Spain?
~ Blanc Toad

Charlie Pendejo said:

Wasn't sure how to judge to what extent I was lazily loafing
vs. how legitmately non-raceworthy I was, until at mile 11 I
oafishly knocked over a freaking water table. Not my day.

I'm sorry, but that made me laugh out loud. Not just the cups, but the
whole table? I heard a story once about a guy who intentionally
clotheslined the water table so all the cups spilled (and no one behind him
could get any water), but I've never heard of the whole table going down,
even accidentally.

Sorry you had a lousy race.

Karen

--
live! vicariously!

joe positive said:

I'm sorry, but that made me laugh out loud. Not just the cups,
but the whole table?

Oh yeah. The whole. Table. Guess I must've hooked its leg with my
foot or something - it happened so fast, me in such a daze, I'm not
real clear on the details. Except the volunteer's smoldering glare as
I turned around to apologize.

Then after the race I spent 10 or 15 minutes wandering around looking
for the baggage corral. Guess what? Turns out it was precisely where
I left it 2 hours ago, next to the finish line. Imagine that!

And don't feel bad for laughing. If, like Santa Claus (or his Russian
cousin Ded Moroz... hah, "dead morose", those wacky Russkis) or Moe
Howard I can bring mirth to others who have had lousy races recently,
all the better. Hell, if like Santa I can get girls to sit on my
lap...

Quoted message said:

I heard a story once about a guy who intentionally clotheslined
the water table so all the cups spilled (and no one behind him
could get any water)

Now *that* sounds like a USDA Prime Ay Whole. Local road race?
High-level competition?

On 28 Aug 2005 12:54:06 -0700, "Charlie Pendejo" <[email hidden]>

Quoted message said:

Oh yeah. The whole. Table. Guess I must've hooked its leg with my
foot or something -

Perhaps when you were done abusing yourself under the table and put
"it" away, you tucked in the corner of the tablecloth into your
shorts? Just a thought....

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."

Charlie Pendejo said:

And don't feel bad for laughing. If, like Santa Claus (or his Russian
cousin Ded Moroz... hah, "dead morose", those wacky Russkis)

Ded Moroz - is that for real? I noticed the cyrillic Pendejo in your first
post.

I knew someone whose last name was Moroz, and I always wondered where that
was from.

Quoted message said:

Quoted message said:

I heard a story once about a guy who intentionally clotheslined
the water table so all the cups spilled (and no one behind him
could get any water)

Now *that* sounds like a USDA Prime Ay Whole. Local road race?
High-level competition?

Local road race, but this guy was sort of a big fish in a little pond. I
know the guy, and sometimes run with him (he's in my running club), but
this happened long before I knew him. He is sort of an asshat - he talks
constantly during long runs, trying to push any button he can and annoy as
many people as possible - but he's smart and very funny. He's also
injured, which is why he runs with the likes of me. I once offered to hire
him to run a marathon with me and keep me entertained with his chatter.

Karen

--
live! vicariously!

"Charlie Pendejo" <[email hidden]> wrote

Quoted message said:

Su: 14 0.9 up, 13.1 down, way down. Lacked legs, heart, and head

for racing.

Hey, at least you went 3 for 3! Nevertheless, in the grand scheme, a good
workout.

Quoted message said:

New 21k PW by more than 3 minute margin.

Ah yes, the eternal question: "why can't I race well after a solid training
week and no taper".

I know I run 3.5 - 5% slower on untapered races, so my expectations are
lower...

Quoted message said:

Not too inclined to beat myself up, whine, nor offer excuses.

It is what it is. In part, a potent reminder that training is
like hitting oneself on the head with a hammer: eventually gets
better but not until you stop, or acclimate, or drop the volume
but raise the intensity, or something like that.

That and a good number of weeks of modulated intensity (moderate / easy mini
cycles) makes all the difference.

Quoted message said:

New race goals: finish ahead of anyone wearing a "fuel belt", or any

dude more than 30 lbs overweight wearing a tight, sheer Under Armor
top, the better to showcase his jiggling.

On my first (disasterous) 10k in, oh, 15 years, I was hard pressed to finish
in front of the ladies pushing their strollers. Talk about night-terrors!

Quoted message said:

Races

-----
24 Sep 5th Avenue mile
02 Oct Grete's Great Gallop 1/2 marathon
16 Oct Staten Island 1/2 marathon (probably run at MP)
06 Nov NYC Marathon

Looks like you have a few weeks to get your Hadd-like groove going. I think
you'll come around. Since you're going for distance, are you going to treat
the mile as a throwaway speed workout, and train right through it?

-- ?aH

Quoted message said:

13.1 down, way down. Lacked legs, heart, and head for racing. Wasn't sure how to judge to what extent I was lazily loafing vs. how legitmately non-raceworthy I was

________

77F & 83% Humidity is a MF'er CP. I raced out there as well today. My
slowest 1/2M ever. 1:33, 5 minutes off my Queens time in the Spring.
I clocked 72 miles between Mon-Sat and headed into the race with no
taper/rest. This is my highest week of mileage ever (85 miles).

There were over 6,000 runners in this 1/2M and every single one of them
was drenched, absolutely soaking in their sweat (even the
walkers)...let's face it...we raced in a sauna this morning. About 1
mile into the raced it occurred to me my cytomax gels & lava
salts...were in my sports bag checked in with baggage. friggin great I
thought.

My head wasn't in the game either...my mother lives in a little resort
town called, Waveland, MS, across the street from goregeous white
beaches...right on the GulfCoast....she's 75 miles East of New Orleans,
about 30 miles West of Gulfport...a 2 lane coastal road separates her
from the beach.

She did not evacuate until about 12 noon her time...but she's on the
road with millions of others heading North...I have every reason to
believe she'll be safe (as I hope everyone in that situation ends up
being).

Quoted message said:

77F & 83% Humidity is a MF'er CP. I raced out there as well today.
My slowest 1/2M ever. 1:33, 5 minutes off my Queens time in the
Spring. I clocked 72 miles between Mon-Sat and headed into the race
with no taper/rest. This is my highest week of mileage ever (85
miles).

Yeah, I was 6 mins off Queens. The humidity was obnoxious. I believe
this was my second highest mileage week - although I want to think of
myself as a 55-65 MPW kinda guy, the fact is that I've got a couple
50's, a couple 55's, a 60, and a 65 to my credit, and then a whole lot
of low 40's.

Congrats on cranking it up to 85, that's impressive. How you feeling?

Quoted message said:

my mother lives in a little resort town called, Waveland, MS

Wow, my sincerest best wishes for her and for that matter for her
place.

Dan Stumpus said:

Ah yes, the eternal question: "why can't I race well after a solid
training week and no taper".
I know I run 3.5 - 5% slower on untapered races, so my expectations
are lower...

Oh sure I had lower expectations. But this was more like 10% or more
slower than I'd have hoped for, had I tapered and had all else been
normal or better.

But that's OK, this wasn't a huge goal race per se - hell, it kinda got
lost in the shuffle and snuck up on me - and I'll consider it a long
hard run. Here's my lame attempt at lemonade: since I couldn't manage
to run fast enough to beat my legs up, I'll require less muscular
recovery and ought to be able to sneak in a Haddly sub-tempo by Tue or
Wed.

Quoted message said:

That and a good number of weeks of modulated intensity (moderate /
easy mini cycles) makes all the difference.

In your mini-cycle scheme, can modulation of volume (which might result
from illness, say, or the worst-ever hamstring disaster in human
history) stand in for intensity variation?

Quoted message said:

Since you're going for distance, are you going to treat the mile as a
throwaway speed workout, and train right through it?

That's the current plan. Last year for this race I warmed up a couple
miles and cooled down for 17 more, on my way home and then some.
That's when I learned about needing an extra half (shoe) size for long
runs.

Though I think of myself as having no speed but being reasonably
trainable for endurance, last year's 5th Ave Mile gave me my
second-highest WAVA % score to date, just a tick or two behind the
subsequent Grete's 21k.

SwStudio said:

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

cheers,

Mon 4 miles
tue. 4 miles
wed. 4.5 miles
thur. dnr
friday 4.5 miles
sat. 4.5 miles
sun. 3 mile hike on cliffs

Average heat index for my week of runs 95
average humidity 85 %

Goals: At my age just to keep running

New goal for this week. Figure out how to run in Katrina

2nd week returning after long lay off. Goal would be 15% lighter and 20% faster by Xmas, maybe 100 min 1/2 marathon.

Tue: 5K 34 min
Thu: 5K 34 min
Sat: 9K 55 min incl 6 200 m reps at 58sec..60sec.

Also, a bit of yoga and couple of martial arts classes.

T.

SwStudio said:

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

Goals:
9/3 - K of C 10K (probably)
10/2 - Army Ten Miler
10/15 - Baltimore marathon (3:00 pacer)

Mon - bike to work, 1hr40
Tue - bike to work, 1hr40
Wed - ~8 mi, hills with 1/2 mi singletrack, ~52 min
Thu - bike to work, 1hr40
Fri - off
Sat - 22.3 mi (~6:40/mi)
Sun - 45 min stationary bike, 3 * 6-8 min very hard

plus short weights workout Tue,Thu,Fri,Sun

A pretty good week. Sat's long run was 10 sec/mi faster than my 3:00
pacing pace, and I could have kept it up for 3.9 more miles (would have
taken some effort, though). The long runs are getting easier, and I
felt fresh up until the 2 hr mark -- a really good sign. I may need to
do a practice run to get the feel for PRECISELY 6:50 mile pace.

Also starting to think about ideas for (post-Baltimore) races in
November where I can put this good mileage base to work. I figure a
week or so to recover from the 26 mile "long run", and then I can throw
in some sharpening work. I don't know if I should jump into another
full marathon and race it, or if that's risking injury on my 2
runs/week schedule. I'd probably most like to do a half-marathon if I
can find one. Longshot idea is the JFK 50 miler, unless it is closed
out.

Good runs, all.

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

Quoted message said:

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

5th 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.

22 off
23 8km easy 4:32
24 15km easy 4:30
25 major commitments ruined the rest of the training week. 🙁
26 -
27 -
28 -

23km

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

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

Training towards January marathon using Pfitzinger/Douglas program.
Planning to up mileage.

Holiday time meant a few changes in the usual routine. Didn't get
a chance to post last week so here's 2 weeks worth...

Mon: 19k on grass. Later than usual due to holiday. The last few k's in
dark
and was debating cutting it short as there are a few uneven patches and
poor lighting.
Ended up almost falling and twisting foot. Luckily nothing terrible.
Bike 30'.
Ice foot.
Tue: Off. Rest and ice foot.
Wed: 11k easy on grass. Foot feels OK.
Thu: 12k easy on grass. Bike 30'.
Fri: 29k on grass. Gradual progression witrh pace. Bike 30'
Sat: 10k easy on roads.
Sun: 7k easy on roads.

Total: 88km (55 miles).

Mon: 11k very hilly on roads in Safed (Northern Israel)
Tue: 5k am, hilly Safed.
13k pm beautiful run next to Jordan river in middle of the day heat.
Towards the end got lost and increased tempo making up time.
Finished off with a glorious dip in the very cold Jordan river.
Wed: Off. A few hours hiking with older kids. Challenging trail and lost
my (expensive!) sunglasses after slipping into some deep water...they
didn't float...
Also managed to scrape my chest on a sharp rock jutting out of water, and
bruise my leg and finger...I noted that while I had no problems keeping up
with my
17 y/o son on steep ascents with good footing, I was struggling in the
clambering over
rocks and climbing. Old age...
Thu: 8k in coastal Nature park in middle of the day heat and humidity.
A fair bit of sand including some slippery ascents.
Fri: 12k in coastal park. 4 laps of approx 2.5k, fastest around 13:30
pm: 4k easy on grass.
Sat: 7k om grass, 10 x strides.
Sun: 12k in coastal park. four laps. 15:20, 14:15, 13:25, 11:03 (pushing
it).

Total: 72 km (45 miles).

Anthony. Jerusalem, Israel.