Training Week Ending August 5, 2007

Goal: get a life, die, or become a Super Hiro.

Mon-Tue : 10 + 15k at 70% Roads. Hot. Heavy :-(

Wed-Fri : DNR work trip to Paris suburbs

Sat-Sun : DNR Broke my middle toe in the dark, on the bed leg.

Tote 2h20 25k 14mi

steve common said:

Sat-Sun : DNR Broke my middle toe in the dark, on the bed leg.

Tote 2h20 25k 14mi

Here's hoping you have an eliptical machine while that toe heals...

PD

Piedmont Donald' sorry_invalid@too_much_spam.com said:

Here's hoping you have an eliptical machine while that toe heals...

Hi Donald,

Here's hoping I can get my sorry ass out of bed over the next 2 weeks in
the UK. Toulouse maratoon is only a nastily-short number of weeks away...

"Tony S." <[email hidden]> wrote in
news:h27ti.113$ls4.35@trndny07:

Quoted message said:

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

Mon DNR

Tue 7.06

Wed 5.8

Thur DNR

Fri DNR

Sat 13.4

Sun 5.14

Total 31.4 miles in 5:27:57

Goals - Continue training for the half in December.

Run some 5K or 4m races.

Keep running.

Goals: Build base, Run a 60km trail ultra March 2008

Mon: 8.5k easy, 20' bike
Tue: 13k grass including 6k tempo
Wed: 10.5k easy grass, 30' bike
Thu: off
Fri: 20k (~1:45) easy grass, 30' bike
Sat: 9k easy
Sun: 11k easy grass, 30' bike

Total: 72km (45 miles)

Anthony, Jerusalem Israel.

Tony S. said:

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

Mon: 30 min (2.4 miles)
Tue: 30 min (2.4 miles)
Wed: off
Thur: off
Fri: 30 min (2.4 miles)
Sat: off
Sun: 45 min (3.5 miles)

Totals: 2:15 hours, nearly 11 miles

I guess it wasn't so bad this week, mileage-wise, now that I add it
up. It seemed like a lot less.

I've been having lousy runs lately. If it's not the heartburn, it's
the joint pain. Today I went out first thing in the morning on a
completely empty stomach and that seemed to do the trick as far as the
heartburn is concerned, but boy were my joints aching and stiff.

And it's not just the heat & humidity because today the humidity is
low and I went out early. My whole body feels like [censored], like I'm 80
years old and I can feel the joints all grinding against each other
and everything aches like I've been run over by a car! Running doesn't
make it better... but it also doesn't really make it worse I guess, so
I'll just keep plugging along. Unfortunately I can't take any
ibuprofen or NSAIDs because of the heartburn.

Vastus lateralis muscle still feels like it's been bruised. Slightly
better today. Felt it a little while running but nothing bad enough to
make me stop. The general, all-over achiness was much more annoying :-
(

jen

In article <h27ti.113$ls4.35@trndny07>,

Tony S. said:

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

This was my first week of the half-marathon training program.

Mon: strength building
Tue: 3 miles. 42:56 (14:18 pace)
Wed: 2 miles. 26:15 (13:07 pace)
Thu: 3 miles. 43:27 (14:29 pace)
Fri: Rest day
Sat: 30 min cross training
Sun: 4 miles. 48:17 (14:34 pace)

I tried to be mildly aggressive on Tuesday, and very aggressive on
Wednesday, but wanted to make Thursday an easier run than on Tuesday.

Today was supposed to be an easy run; I wanted to do it in 59 minutes (a
14:45 pace). Some jerk almost ran me down with his pickup (he ran a
stop sign) with about three tenths of a mile to go. The adrenaline rush
from that incident caused my fourth mile to be the fastest of the four.
My splits were 14:21, 14:47, 14:56, and 14:12.

Next week will be almost the same as this week; I'm entered in a 5K on
Saturday, which is supposed to be a rest day. So I'll run the 5K and an
additional nine tenths of a mile to get in the four-mile long run and
rest on Sunday instead.

Other goals remain unchanged.

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

"Tony S." <[email hidden]> wrote in message
news:h27ti.113$ls4.35@trndny07...

Quoted message said:

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

Su: 10 trails
M: 6 road
T: 8 w 6 X 400
W: woke with a cold, sore throat, etc. yuck
Th: ditto
F: ditto
S: 8

32

Quoted message said:

and goals

More of the same:

1. lose a little body fat
2. stay healthy, enjoy running and not worry about pace not being what it
was or what I think it should be.

Races: Nothing in stone. I think I'll know when I'm ready and what I want to
accomplish when the time comes.

7/30 off
7/31 walk 0:40 really slow 😉
8/1 walk0:25
8/2 bike 0:44 very easy
walk 0:49
8/3 bike 1:15 easy 750'
8/4 bike 0:46 very easy
walk 0:27
8/5 bike 1:46 easy 64% 840'

0:00 running, 4:31 biking, some walking

1st week of recovery after mountain race last Sunday. The legs were quite
sore all over Monday and Tuesday, and as I eased back in to bike riding
later in the week they began to feel better, though I still don't feel like
running, and I will wait until I do before I start again.

My sore forefeet got hammered during the steep downhills in the race, and
were quite swollen and sore and are still tender a week later. I feel very
thankful that I escaped worse injury in the training up to the race, and for
that matter *during* the race, which was quite tretcherous. This is a month
I will enjoy summer bike riding, and I'm sure either this coming week or the
next, I'll feel ready to run, and from there I'll begin again.

Goals:
local 10 miler Sept 9th.
Reach the beach relay Sept 15th. (possible)
Vermont 50k (probabale)

-Tony

Bulldog 50k in a few weeks. Get in first of two speed workouts on Tuesday.

Mon: 8 easy, 1000' climb. Walked up a 400' hill (adds 5 minutes). DMA*
Tue: 11.5 medium 82% max hr. In Topanga, ~1600' climb. Felt good.
Wed: 8 easy, 1000' climb.
Thu: 12 medium, 82% max hr. 1400' climb. 2 x Hollywood sign. Felt good.
Fri: 8 easy, 1000' climb, Walked up 400' hill.
Sat: 17.5, 78% max hr. 2900' climb. One lap of Bulldog 50k+. Strong every
step.
Sun: 9.5 very easy, 700' climb. From JPL to the waterfall. Felt good.

75.5 miles, 9600' of climb (including 800' of hiking)

Finally, a solid week (Definition: good power on my 3 main runs).

*Dragging my white ....

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

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:h27ti.113$ls4.35@trndny07...

Quoted message said:

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

Su: 10 trails

What trails did you do? I was in such a daze at the finish you probably told
me, but I forgot, and I thought you were going to run up 23a or something.

-Tony

Quoted message said:

M: 6 road
T: 8 w 6 X 400
W: woke with a cold, sore throat, etc. yuck
Th: ditto
F: ditto
S: 8

32

Quoted message said:

and goals

More of the same:

1. lose a little body fat
2. stay healthy, enjoy running and not worry about pace not being what it
was or what I think it should be.

Races: Nothing in stone. I think I'll know when I'm ready and what I want
to
accomplish when the time comes.

Tigers lose to chicago 3-1.
a-anionic baptise by Phillip.
acts;
Chicago lake michigan
beeches-ball match just stared;

as for me
shall we dance;
weights;
biking
cut grass;
repairing things;
looking for work;
no replies and no responds'
so school here hiring newer painter;
double wheels black on black truck, an licks lips at me and got alt;s of
ledgers. walking to school here. bids maybe.
they got new blacktop in front done and 100 of workers. all look in
younger 20 yes ages.

and me the library lades says I said the army needs to d there work here
for me?
and I show 2 days there and school was close up for me.

kelly back on t.v. and said thanks for the calls. probe wasn't her who
went horse back riding with m,e..in h.s.......

got a last month food stamp and mads.

well re applied.

if not not wild animals and maybe a couple of goats butt has t travel 5
states for the goads.
near 800 application in area and still no job.

butt I do have acts;

and am not a new nice..................

press 110 a couple times. not sets of 10. butt I got rid of all my
weights and benches so I won't be so huge.......

as for me mods I haven't been in hospital but one time.
and take zero help.
as for food stamps. again if I get it fine;
if not fine.

800 application and tall all ready to the man who black on black and no
show for 2 days......I did before black on black......

all my tools/truck.and spray painter is gone. a ticket I got and this
wel do me license? so this might be gone too.
and I DONT CARE AGAIN.......
I am smart I think just not have any money to do jobs here for they
DONT EVER PAY ME HERE>>>>>>>>>...............
and AGAIN I DO NOT CARE.......
do the math;

if I get food stamps FINE
if not fine.

I well fine a way.

because moses sins are all that is left for me.

love you
and god bless you all

I am A OK ig Daddy

ad you are te best :>😉

clinton and bushs

what ever you do is better then any one else could of done.
2 terms and your still the best.
Bushs/Clintons
because they were born to lead the country.
usa all the way
and to our lord God in jesus name A-Men
God bless America:
Lowtuc

"Tony S." <[email hidden]> wrote in message
news:sPpti.4367$CE4.2650@trndny03...

Quoted message said:

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

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:h27ti.113$ls4.35@trndny07...

Quoted message said:

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

Su: 10 trails

What trails did you do? I was in such a daze at the finish you probably
told me, but I forgot, and I thought you were going to run up 23a or
something.

I parked at the Scutt Rd. lot and ran to the Mountain house site and back
and finished up on the road.
I realized driving up that 23a was too dangerous due to the ongoing road
work.

steve common said:

Goal: get a life, die, or become a Super Hiro.

Quoted message said:

Sat-Sun : DNR Broke my middle toe in the dark, on the bed leg.

oh no! Broke like broke, or broke like banged-it-up-really-good?

Ice it and try to keep it propped up until the swelling goes down. If
you have a walking boot leftover from a prior injury, wear that; at
any rate, try not to put a lot of weight on it until the pain is
better. Make people wait on you. I hope you get better soon.

Karen

live! vicariously!

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

mon: 7.6 mi run @ 9:29
tue: 2 mi walk
wed: 10.4 mi run @ 9:39
thu: 7.6 mi easy run @ 9:59 and 2 mi walk
fri: 5 mi walk
sat: 2.6 mi warm up @ 9:14, 5K race in 20:40, 1st overall
sun: 17 mi hill run (2200' total gain) @ 10:22 and 5 mi walk

YTD: 1005.9 mi run and 307.4 mi walk

Sat's race was a surprise 1st overall finish.
Entering the race, I hoped to match last month's
4 mi race done @ 6:45 pace.

The local race had both 5K and 10K, with good talent
in the 10K and not so much in the 5K.
Darted off to the front at the start and
was waiting for people to pass me. But that took a while, 1/2 mi.
Then followed the guys that passed me till the half way mark
turn around for the 5K with 10K going forward.
The time at mile 1 was 6:02, fastest mile to date.
At the 5K turn around nobody was in front, so continued to
push. With a mile to go, not finding anybody challenging my
lead, I took it easy to save myself from the heat and humidity.
It is a lot easier to maintain the lead than chasing others.🙂

It was a small race with 22 finishers in 5K and 43 in 10K.
Some consider it cherry picking, but I myself am a cherry and
so don't feel too bad about the 1st overall finish.🙂
The official time was 20:40 @ 6:39, but it was about 0.1 mi longer.

goals: sub 7 min/mi 10K and new PR in 26.2

I2Run said:

sat: 5K race in 20:40, 1st overall

Hey hey! Congrats, I2.

And welcome to our little club. I'm sure Karen will mail you the
welcome kit presently, complete with the iron-ons to create your own
club tee shirt, not to mention illustrated instructions for the secret
handshake.

Was this also a PR for you?

In article <[email hidden]>,

Charlie Pendejo said:

And welcome to our little club. I'm sure Karen will mail you the
welcome kit presently, complete with the iron-ons to create your own
club tee shirt, not to mention illustrated instructions for the
secret handshake.

Hey, she never sent me that stuff--not the first time I was here, nor
this second time. *pout*

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

78 miles, as

Mo 6 easy-mod
4 easy

Tu 7 easy
4 recovery

We 11 easy

Th 4 easy
7 easy

Fr 8 easy (intended 90 min but not with 75F dew point!)

Sa 12 progressive
4 recovery

Su 7 easy
4 easy

upcoming
--------
low-key evening 5k - next Wed
Philthy Marathon - 18 Nov

Quoted message said:

Pendejo wrote (to I2run):

Quoted message said:

And welcome to our little club. I'm sure Karen will mail you the
welcome kit presently

Michelle said:

Hey, she never sent me that stuff

I'm sorry about that, but when you win a race you've got to speak up
so we know about it. Don't worry about going public: even if the one
opinion Doug and lance share is that it's shameful to win a road race,
the rest of us know it's actually a good thing and will support you.

So which one was it that you won?