Training Week Ending August 29, 2004

SwStudio said:

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

I thought you'd never ask. ;-)

Mon rest
Tue 8.11 aerobic w/4 mi @ tempo
Wed 8.69 aerobic
Thu 7.14 recovery
Fri 11.00 med. long
Sat 5.06 recovery w/ 6x100m strides
Sun 17.05 long run w/ 14mi @ marathon pace
-----------------------------------------------------
Wk 57.12
Yr 1,593.20

Training:
Week 18 of 24-week marathon training program. Week 2 of 5-week race
preparation phase. I have a weekly VO2 max workout. This week, due to a
sciatic nerve flare up, I decided to bag it and did a short tempo run
instead. Just hoping to make to the start of the marathon in one piece.
Six weeks to go. Three weeks of peak training followed by three weeks of
taper.

Sunday's 17-miler: 3 mi warmup @ 8:46/mi, 14 mi 7:58/mi (marathon pace).
The Pfitzinger/Douglas marathon plan doesn't inculde very many of these
runs. Actually, just 2 - 16 mi w/ 12 mi @ mp (10 weeks pre-marathon), and
17 mi w/ 14 mi @ mp (6 weeks pre-marathon). I was very pleased with my
pace considering the hills and heat. I was somewhat concerned about pain
from the ganglion cyst that had developed on my ankle (just under the
lacing of my shoe). Using a modified lacing method, I was able to keep
the pain at bay. Since one reason for these long MP runs is to simulate
marathon race conditions, I wore the shoes and clothing that I'll be
wearing, and drank the Gator-bile that they'll be serving.

Racing Goals:

9/04/04 - Hurricane 5K (no 10Ks withing 200 miles)
Goal - 20:30

9/18/04 - Sandy Springs Lightning 10K, Sandy Springs, GA
Goal - 42:30

10/10/04 - Steamtown Marathon, Scranton, PA (Boston qualifier)
Goal - <3:30

Have a great week rec.runners.

Phil M.

--
"Learn from the mistakes of others. You can't live long enough to make
them all yourself." ­Martin Vanbee

What a difference a week makes.  This week couldn't have been more different
from last week.

I has last Sunday off and did a very short easy run on Monday.  My legs felt
amazing by Tuesday and I notched up some excellent times in the session
that day.

Still feeling great on Thursday, the session involved a 3 mile undulating
effort, which based on my times on that course previously I was expecting
16:40 but did 15:38.

I was also flying on Saturday's fartlek, well under 5:00/mile pace on the
efforts.

Sunday's long run was the most enjoyable run I've done for months.
Absolutely effortless and I could have run forever.  There's something very
satisfying about running along a remote trail, well over an hour into a
run, with a perceived effort of almost 0 at 6:30/mile pace and a heart rate
right down in the 130's. Had a bit of an adrenalin rush - the so called
runner's high.

In summary I must be in the best shape of my life, I just need to find the
right balance between training and rest.

Monday:
pm) 2.65 miles - easy/medium

Tuesday:
pm) 7.85 miles in total, 5 x ~1.5km w/2min rec, hilly - hard

Wednesday:
am) 2.65 miles - easy
pm) 7.5 miles - easy/medium

Thursday:
pm) 7.85 miles in total, 3m in 15:38, 5min rec, 1.5m in 8:04, undulating -
hard

Friday:
am) 3 miles - easy
pm) 7.5 miles - easy/medium

Saturday:
pm) 9.75 miles - fartlek, 4 x 5min w/3min jog rec - hard

Sunday:
pm) 16 miles - easy

Total run: 64.75 miles

--
Brian Wakem

Monday 8 total including 5k XC race at 24:48, jogged the first mile.
Tuesday 7 w 2 miles + tempo
Wed 8 am , 10 mile bike ride in pm
Thursday 14 7 am 7 pm (25 X 1 min hard, 1 min easy on trails)
Friday 6
Saturday no running , 10 miles on the bike
Sunday 8 total including 5k @ 21:12 very warm and humid my time was slow
but so was everybody elses.
Total: 51

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
Sefcu Labor Day 5k Sept 6th.
Lake Placid or Dutchess County 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

Tues- 8 miles

Thurs- 16 miles - 2hrs 35min. While I felt good during this and I'm
happy with the time, it's too far for me right now. Two days later on
Sat. I still felt stiff and had heavy legs taking the dog for a 15
minute jog. I don't want to do any runs that I can still feel two days
later, so I'm limiting runs to 13 miles or less for the near future. If
that's too far, I'll cut back further.

Sat- 5 mile walk.

Sun- 10 miles, slow enough jog to be almost a walk. Trying to keep
effort really low to make sure I continue to recover from last thurs.

Goal for next week- avoid having knees lock up while sleeping.

-J

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

SwStudio wrote in message ...

Quoted message said:

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

mon: 0:30 biked, recovery
tues: 0:40 ran, hr 135
wed: 1:10 biked, hr 137, 20 mins light tempo, weights
thur: 0:40 ran, hr 152, 30 mins tempo
fri: off
sat: 1:20 biked, hr 135, hilly
sun: 0:50 ran, hr 148, flats, way too hot and humid

Goals: 50k trail race in 2 weeks, 26k orienteering race in Oct.

Recovery week after last long training run last Sunday (6 hrs+). Legs were
fine and recovering well until thursday, then I messed up and went a bit too
hard. Overall my training has gone far better than expected. My long run
was a breakthrough. Now the hard part - going easy the next 2 weeks without
putting on a few pounds.

- Tony

SwStudio said:

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

M - 3 miles @ 8:00
T - 3.5 miles @ 8:00
W - 4 miles @ 8:00
T - 4.5 miles - fartlek
F - 5 miles (3 @ 12:00 followed by 2 @ 6:26)
S - -
S - 8 miles @ 8:20 - longest in a couple of years.

total: 28 miles - highest ever weekly mileage.

This was a good week. The calf pain that was bothering me last
week seems to have disappeared. Mileage was the highest ever,
tying my highest during my marathon training a few years ago.
8 miles was also my longest run in a couple of years. Felt
much less tired than expected.
Plan to keep mileage to around 25-30 miles for now.

Goals: Am kind of considering a 5K in September.
I think I might be able to do 19:30 or thereabouts.
Still want to do a sub-19 5K and a sub-5 mile by the end of the year.

jobs

SwStudio said:

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

cheers,

M rest
T 11.5 including 5 mile fartlek run
W am 5 moderate pm 5 slow
T 9 including 4x1200 4:15/4:06/4:02/4:08
F am 14.6 moderate pm 2.6 moderate-brisk
S am 6.9 moderate pm 5 moderate
S am 6 (including 4 mile XC race) pm 5.6 moderate

Total 71

the 4x1200 is the fastest I've done that workout.

The XC race was very slow -- about 25:22 for 4 miles, more
like my half marathon pace. Insane hills, dirt trails, heat. Picked
up a 3rd place in age group anyway, and will be back probably in spikes.
The Gel Magic feels good, but traction could be better.

Went for a barefoot run on the grass afterwards. Interesting -- similar
feel to running in flats (now that's putting the cart before the horse,
huh ?) My feet are surprisingly tough -- I suppose 70mpw does that to them
(even in shoes)

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Sun: Off. Start of taper for Malibu Bulldog 50k
Mon: 1:00 -- 20 min w/u, 5 x 1:30 every 4 min, 5k+ pace.
Tue: 0:50 -- 20 min w/u, 5 x 1:30 every 4 min., 5k+ pace.
Wed: 0:40 – 18 min w/u, 3 x 1:30 every 4 min, 5k pace.
Thu: 0:25 – easy with 4 x 30 second strides.
Fri: Off.
Sat: 35 Bulldog 50k, with extra 4 miles tacked on (the second turn was
sabotaged – chalk erased, a new line drawn, ribbons removed). 5:59. I was
in great shape, and felt fantastic, but I had to catch over 100 runners,
some of whom had a huge lead. (I was in 5th when we were directed back to
the correct course after 29 minutes.) An unknown number of those cut the
course later on. I realized this had to be the case when I woman I’d passed
almost hour earlier ended up ahead of me at the turn around! I said “How
the heck did you get ahead of me?” I passed her 10 minutes later, fuming.
I queried 5 or 6 people as I passed them, and got evasive replies or
silence. Finally, one admitted to it, saying that the course monitor hadn’t
arrived there yet (although the turn to the loop was clearly marked!) So
much for the nobility of ultra runners. I probably finished behind a dozen
people I shouldn't have.

On the bright side, I got 2nd in the 50’s fairly -- #1 ran the same course I
did. The course was gorgeous, and the weather cool with a touch of fog
until the sun burned through at 10:30. Despite the frustration, I will
return (now that I know the route!).

About 55 miles.

Goal: Miles and LT work for NYCM

Mon: DNR
Tue: 6 easy/4 easy
Wed: 12
Thu: 7 easy
Fri: 14.2
Sat: 7 easy w/6x100m strides
Sun: 14.9 w/12 @ MP (7:00)

Total 65.1

Goals: 4 mile race Wednesday, 10 mile race Saturday, Half Marathon next month, Marathon October,
Ultra next March.

Mon: 8 miles
Tue: 8 miles incl 4 x 1k repeats
Wed: 8 miles
Thurs: 8 miles
Fri: 8 miles
Sat: rest
Sun: Half Marathon, 1:46.

Total: 53 miles

--
Colm

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

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

Quoted message said:

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

Goal for the week: Increase mileage (as little as possible).

Goal for later: 8 K race on 11th Sept.

Mo: 11.1 K
Fr: 3.3 K
Sa: 4.4 K
Su: 2.8 K

Total: 21.6 K (2K, or 10%, up from last week)

Bjorn

Goals: Run under 17:00 in the 5k and under 4:20 in the 1500m by July 2005.

Su 4 30:42
Mo DNR
Tu 4 31:18
We 4 2 mile race in 11:43.
Th 4 29:14
Fr 4 29:05
Sa 4 28:44

Week: 24 miles

Good week overal.

Ed

Last Sunday was a great run, even getting bitten by a dog 3/4 the way
through couldn't ruin my stride. After the trip to the ER for tetanus,
rabies IG, rabies vaccine, and Augmentin, I noticed some pain developing
in my left knee. I thought it was probably from the run, it was a
longer and faster tempo run than I had done yet. I also have been
suspecting that my shoes were wearing out. The soles are showing a lot
of wear for having only 300 miles on them (this is a new shoe for
me...Brooks Adrenaline GTS). Anyway, I took two days off, the knee
pain was gone by Tuesday night and I did a nice, pain free run on
Wednesday morning. As soon as I stopped running and untied my shoes, my
knee started hurting, just a little. Later that day was my second
rabies vaccination and I woke Thursday with pain again. Friday felt
great, ran again, I did one section of the run faster than I've done to
date. Saturday, did a hangover run, deliberately slow, still no pain,
even after the run. Sunday I got a new pair of shoes, and had my third
rabies vaccination. I woke up this morning, walking down the stairs was
painful, and I could hear stuff moving around in my knee. Sat on the
couch drinking coffee, icing my knee, and feeling sorry for myself for
not being able to run in my new freekin' shoes.

Looked up the side effects for rabies vaccination, sure enough,
arthralgia. I have an appointment with my doc tomorrow to see what to
do next.

m dnr, knee pain.
t dnr, knee pain.
w 6.63mi, 61:08, always hilly, slight knee pain after run.
r knee pain.
f 6.63, 56:11, fast sections, no pain.
s 9.15mi, 90:06, hangover, no knee pain.
s dnr.

Mon 08/23 2.2 mi 11:12/mi
Tue 08/24 3.2 mi 11:45/mi
Wed 08/25 dnr
Thu 08/26 dnr
Fri 08/27 dnr - planned to run, too hot & humid & smoggy
Sat 08/28 6:30AM 2.4 mi 12:41/mi Hot and muggy already
8:30PM 1.4 mi 12:06/mi
Sun 08/29 3.7 mi 12:34/mi

Goals:
1.) Build Miles Per Week and Time On Legs
(20 mi per wk by November)
2.) Have some fun: 5K Sept. 12; 5K Oct. 2.

Well, I started running in January, got sick and re-started end of
February. Ran a total of 19 miles in March, 29 in April, 32 in May, 39 in
June, 47 in July, and with Tuesday's run will be over 50 for August. That
looks like progress, anyway.

--
Daniel
[email hidden]

Quoted message said:

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

Goals: STILL get over left foot PF, Saguaro Nat'l Park
8-mi on Sept 6th, Tinfoilman sprint tri Oct 17th (my first).

Mon: 5.45 mi @ 9:07 pace. Overcast, mid-80's today with a
SW wind. Foot pretty good today
Tue: 6.3 mi @ 8:30 pace. Overcast, windy, hi 70's! (In Tucson
in August!!) Foot a little achy towards the end, but not
bad.
Wed: 5.25 mi @ 9:59 pace. Quite warm and dry today, what a
difference. Possibly end of monsoon season. Did Pilates
ball ab workout in PM.
Thurs: 3.45 mi @ 9:11 pace. Mid-90's and drier yet. Foot good.
weights workout in PM.
Fri: rest day, ahhhh
Sat: 15.42 mi avg 9:29 pace. Fairly warm and muggy. Foot good
first 10 miles, then got tired (I think arch sag made it
harder). Also might have gotten slightly dehydrated. Was
warmer and humider than I realized when I set out, first
12 miles was at 9:20 pace. Then I slowed some on purpose.

Total: 35.87 mi

YEAR TOTAL (reached 52 weeks in logbook): 1393.43 mi, with 4
weeks completely off (so avg'd 29 mi/wk). Slighlty
less mileage than last yeat (1403), but last year
I only took one week off.

Teresa in AZ

TheBillRodgerz said:

Toss the Brooks, they have a very short life compared to other brands. They
almost certainbly contributed to your knee troubles.

Next time.

Quoted message said:

Next time.

Translation to english please? Brooks are good shoes until they prematurely
self-destruct on you. If the truth hurts, get your hand out of your pants.

TheBillRodgerz said:

Quoted message said:

Next time.

Translation to english please? Brooks are good shoes until they prematurely
self-destruct on you. If the truth hurts, get your hand out of your pants.

Sorry, but I bought a new pair yesterday, before consulting rec.running
for your advice. Maybe I can go back to the store to exchange them.
I'll tell them that Bill Rogers told me they suck. I will.

If they don't take them back, I'll run 299 miles in this new pair and
try something else. I really liked the last pair, which is why I bought
them again.

There was a pair of Asics that felt exactly like these do. How many
steps do you predict I'll get out of them?

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

Quoted message said:

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

M: run 3.4 mi
T: off
W: run 3.4 mi
Th: off
F: run 3.4 mi
Sa: run 2 miles
Su: play ultimate for 3 hours in hat tournament, warm-up 2x.5 mi, no
c.d.
Total mileage: 13.2 miles

Pretty happy with my mileage and classes. Various factors made biking
not an option this week.

On Friday I began house-sitting for my parents. This increases my
morning commute by 45 minutes, increases my drive home from classes by
30 minutes, and means an hour+ of daily chores (dog, horse, flower
beds, gardens) that I don't have to do living in a small apartment
with no animals.

Hopefully, I can fit everything in.

~becca