Training Week Ending August 7, 2005

my goal is to better understand why you are obsessed with me david.
your continual/repeated mantra that "i am stupid", etc. why?...what do
you gain/get out of that?

and this latest statement of yours where you say to me, "you have no
grasp on the issues of almost everything you post here"?

i am not responsible david for whatever in your life compels you speak
like this. . you're not a very content person with your lot in life i
suspect. content & secure people david don't communicate the words you
do.

you're deeply invested into me david and i wish you would go off-the
ng and contact donovan directly via email. you respect him, he has
small familiarity of some of my professional background & involvements
and i am willing to bet he will affirm to you that your insistant
characterizations of me are very inaccurate.

will you please do this? just so you can get some context of yourself
and how silly you're being. i don't mind being ripped in in the
context of running. throw all the running punches you want at
me...that's cool...Donovan punches me....and I will punch back. but i
am a little concerned with your global obsession over me.

i've never encountered someone so universally consumed with me.....and
i don't think there's any need for you to be. good luck w/your return
to running.

SwStudio said:

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

goals: keep plugging away without getting injured. Upcoming races:
half-marathon Aug 20; 15K Sept 3; 20K Sept 18; marathon Oct 15.

Su: 8mi (8:43) incl 10 x 100m strides
M: AM 6mi (9:30), PM 4mi (9:06)
T: 12mi incl 2x3mi (6:48, 6:59 avg)
W: 15mi (8:52)
R: AM 6mi (9:48), PM 4mi (8:45)
F: AM 6.6mi (9:31), PM 3.4mi (9:09)
Sa: 16mi incl 12 @ 7:06 pace

total: 81 miles

Finished week 8 of Pfitzinger 18-week plan, mostly unscathed and feeling
better about my training. Tuesday's run was supposed to include a single 6
miles of tempo, but runner's stomach turned it into 2 3-mile tempo
intervals.

Yesterday's 16-with-12-at-marathon-pace was something I'd been dreading all
week - I was sure I couldn't do it and I would hurt a lot while trying -
but it turned out ok. I'd hoped to run 7:15 - 7:25 for the MP part, so I
was delighted to find I'd settled into a 7:06.

This coming week I get a little cutback and lots of fairly easy running.
ahhh. I hope my legs recover from what I did to them this past week.

good week all

Karen

--
live! vicariously!

A question: If I want to gain strength in my hamstrings, would it be more
effective to do tempo runs slightly uphill or slightly downhill?

(sun: escarpment trail race 4:24)
mon: rest, walk 25m
tues: 0:45 biked very easy
wed: 0:45 walk/jog
thur: 1:15 biked easy (4-5 mph on hills)
fri: 1:04 ran easy trails
sat: off
sun: 1:51 ran easy trails (45 on singletrack)

Recovery week, legs a bit sore on mon and tues, but no DOMS or trouble on
stairs. Still a shadow of the race on today's run, but after about 40 mins I
felt better. Will take it easy until next weekend.

Goals: Start long run training again next weekend. Lose a few more pounds.
Vermont 50 mile trail run Sept 25th (signed up!)

Tentative long run schedule:
Aug 13 4 hours
Aug 21 5.5 hours (2.5 hrs easy hiking)
Aug 28 3.5 hours
Sept 4 7 hours (2.5 hrs easy hiking)
Sept 11 5 hours (1.5 hrs easy hiking)
Sept 18 2 hours

-Tony

Goals: 3:00 marathon sometime next year. Lose some of this post-Boston
weight.

M: 6
T: DNR
W: 10
T: 5
F: 6
S: 14
S: DNR

Total 41 miles. Feeling sort of back on track.

--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

If you're going through hell, keep going. --Winston Churchill

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 9.27 ga (weights)
Wed 12.00 medium long
Thu 5.00 recovery (abs)
Fri 11.00 medium long
Sat 4.73 recovery (abs, weights)
Sun 16.12 medium long
----------------------------------
Wk 58
Yr 1,304

Training:
The temps started creeping up again this week. Average running temp was
84F with a "RealFeel" of 92F. Hopefully things will cool off as My
training takes me into the 20+ long run range.

My local grocery store is now carrying Gatorade Endurance Formula, so I
thought I'd give that a try. I had about 32oz before the 16-miler on
Sunday. I kept Cytomax in my hydration pack because I didn't want to
jeopardize my run with something new. Maybe I'll try it on a 10-miler
first. It has twice as much sodium (200mg/8oz) as regular Gatorade. I
could taste the extra sodium but it wasn't quite as bad as sea water. So
that combined with a Succeed! cap at 8 miles was probably adequate
sodium for a very humid run.

Racing:

11/8/05 - Cumberland Trail StumpJump 11 Mile Trail Race, Chattanooga
Tennessee http://tinyurl.com/7zasj. The big event here is the 50K, but
I'll opt for the 11 mile race as trail race training for the 50K on
11/19.

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.

Race calendar:

8/13 Aspen Mountain hill climb, 5.4 mi, 8000' to 11,400' climb.
8/27 Malibu Bulldog 50k, ~8000' of climb, and should be 90 at the finish.
10/01 St. George Marathon (trick downhill course, but starts at 5k'😉

Sun: 12 miles, easy, 2200' of climb. Felt good.
Mon: 8 miles easy in 1:11
Tue: 10 miles speed: 20 min w/u, 11:24 hard (600' climb), 3x2:00 hard, 5
mi w/d.
Wed 8 miles easy in 1:08 (!)
Thu: 10.5 miles 1740' climb, moderate (147--80% max hr) in 1:24.
Fri: 8 miles easy in 1:09, 700' climb. My easy runs are getting faster...
Sat: 19 miles, 4300' climb Eaton Cyn to Mt. Wilson.
1:54 up (pr by 5 minutes!), 1:24 down (easy w/friends).

75.5 miles, 11,300' of climb.

I am now starting to peak out for my 50k on 8/27 (adding speed). I've
followed the Hadd endurance training regimen with the harder days 10-12
beats below LT, (no LT running), and so far (knock wood), I've got some
great results: My easy runs are 20+ sec/mile faster than before, and I
shattered my PR up Mt. Wilson by 30 sec/mile without pushing yesterday,
after a strong training week. I think Hadd is on to something.

Of course the proof is on the day of the race.

Finally, after 8 weeks endurance training, I'm adding my ultra speedwork
(eg, Tuesday's workout) to get some leg speed going.

goals:
sub 20 5k by Fall
Races:
8/13 Brookside Museum 5k, ran 20:17 last year, hoping for 20:30 -20:40
8/21 Altamont 5k
9/17 Lake Placid 1/2
10/9 Local half or marathon

M : 6 easy
T: 6 wu, 16 X 200, 16 mile bike ride in pm
W: off
TH: 8 mile MP
F: 6
Sa 10 miles trails, 16 miles bike
Su: 10 miles trails

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

Quoted message said:

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

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

66.3 miles (darn you, W!), as

Mo: 10 easy - post jury duty, so I kept thinking of Pauly Shore

Tu: 8 easy

We: planned rest (Russian class, cramming to learn a few phrases by
Sept)

Th: AM - 3.5 easy
PM - 8.25 easy

Fr: AM - 3.5 easy
PM - 8.25 five of which sub-LT, "steady state", probably in that
Hadd-ly 80% range of which Dan speaks

Sa: 6.5 easy - my first kinesthetic hallucination (well, first in years
anyway and unaided by Drixoral) - was tailing a roller-
blader in the park for a few minutes and, upon needing
to jump over a curb from dirt path onto pavement,
realized
I felt I had been rolling along too, not moving my legs,
and now I needed to make them do something. This week
is
only "high mileage" by my standards, it's no 100+, but
it
seems like running running and more running makes it
easy
to forget that at any moment, I am in fact, running.

Su: 18.3 easy - make that 18.3 "not too fast", but the last few miles
were not really easy per se at the end of this week
which was a 20% increase over my prior highest mileage
week.

Just got out of a cold bath, the first time I've been tempted. Turns
out it feels pretty good and doesn't take that long to get used to.
Hope I feel better for it later.

Goals: nap before dinner.

Charlie Pendejo said:

Goals: nap before dinner.

I'll drink to that.

Karen

--
live! vicariously!

The week was not quite as planned, with a dizzy spell on Monday evening
again, plus work commitments scrubbing two days of running.

Made up for it a bit by a weekend jaunt to a country hotel/fitness center
and had two pleasantly hilly runs and two even more pleasant massages. The
second run included
- an exciting encounter with a scabby Alsatian dog, who'd got it into his
pea brain that I was aiming to shag the cows he was guarding
- being head-butted about 10 000 times by kamikaze North African crickets.

Oh the joys of deserted country roads in the Lot-et-Garonne.

Time km mi avHR%
Mon 0:00 Unplanned. Felt sick and dizzy in evening
after work, just like previous evening

Tue 0:50 10 6 77 25' up, 11' down. 21°C
11 x 200m/100m in 39"-38"/39"

Wed 1:14 14 9 71 Riverside trails. 26°C

Thu 0:00 Unplanned. Only got 15 mins for lunch :-(

Fri 0:00 Unplanned. No lunch break and travel in evening

Sat 1:01 12 7 76 Hilly 275m/900ft to medieval town of Lauzerte. 26°C

Sun 1:39 19 12 73 Hilly 300m/980ft around Miramont de Quercy. 26°C
_________________
4:44 55km 34mi

Six runs of 4 miles on the stunning Natchez Trace trails in God awful
heat and humidity.

Goals? I'm pushing 59 have normal blood pressure, a great HDL/LDL
ratio, a resting pulse rate in the low 50s, and my knees are holding
up. Goals?, I just want to keep it going.

Frank

SwStudio said:

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

cheers.

Quoted message said:

The week was not quite as planned, with a dizzy spell on Monday
evening again, plus work commitments scrubbing two days of running.

Made up for it a bit by a weekend jaunt to a country hotel/fitness
center and had two pleasantly hilly runs and two even more pleasant
massages. The second run included
- an exciting encounter with a scabby Alsatian dog, who'd got it into
his pea brain that I was aiming to shag the cows he was guarding
- being head-butted about 10 000 times by kamikaze North African
crickets.

Oh the joys of deserted country roads in the Lot-et-Garonne.

I must say, that's one of the more eclectic training week reports. Sick
hill running, pea-brained crickets, kamikaze cows, dizzy dogs, scabby
massages, and the Alsation Hotel.

Hope you feel better soon. ;-)

--
Phil M.

Quoted message said:

The week was not quite as planned, with a dizzy spell on Monday
evening again, plus work commitments scrubbing two days of running.

Made up for it a bit by a weekend jaunt to a country hotel/fitness
center and had two pleasantly hilly runs and two even more pleasant
massages. The second run included
- an exciting encounter with a scabby Alsatian dog, who'd got it into
his pea brain that I was aiming to shag the cows he was guarding
- being head-butted about 10 000 times by kamikaze North African
crickets.

Oh the joys of deserted country roads in the Lot-et-Garonne.

I must say, that's one of the more eclectic training week reports. Sick
hill running, pea-brained crickets, kamikaze cows, dizzy dogs, scabby
massages, and the Alsation Hotel.

Hope you feel better soon. ;-)

--
Phil M.

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

Quoted message said:

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

01 8 km easy 4:45
02 off
03 13km easy 4:46
04 off
05 6km easy 4:49
06 off
07 13km easy 4:58

Total - 40km

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

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

Quoted message said:

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

01 8 km easy 4:45
02 off
03 13km easy 4:46
04 off
05 6km easy 4:49
06 off
07 13km easy 4:58

Total - 40km

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

Goals: January marathon.
Week 2 of 24 week P/D program.
Will attempt to increase mileage above my previous
maximum levels. (Previous max 65, aiming towards 80...)
Basically base building stage.

Mon: 10k on grass in 55'. Still feeling effects
of virus. Slow and struggling. 30' Bike.
Tue: End of season club race. Started at easy pace
and sped up a bit at the finish. Feeling a lot better.
8k in 33:56. 4k up, 1k down
Wed: 11.5k grass. easy.
Thu: 20' bike
Fri: 25k on grass in 2:15. Start very easy and gradually
increase to around 5:00/k (8:00/ mile)
Sat: 10k on road recovery. 55'
Sun: 17.5k on grass in 1:30. Start easy and gradually increase to
4:45/k for last few k's ( 7:40/mile). Bike 30'.

Total: 87km (54 miles)

Anthony. Jerusalem, Israel.

SwStudio said:

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

Goals:
K of C 10K, Sept 3
Big Schloss 50K, Sept 24
Baltimore marathon (pacer), Oct 15

Mon: bike to work, 1hr40
Tue: bike to work, 1hr40
Wed: ~7 mi, ~43 min, medium-hard
Thu: bike to work, 1hr40
Fri: off
Sat: ~13 mi, fire roads, mountains, 1hr29 (medium-hard)
Sun: bike, 2 hr, mountains

plus weights Mon,Wed,Fri

Pretty good week, but it looks like the next wave of miserable humidity
has settled in for a nice long stay. I don't think I'm ready to
increase to 5 runs/fortnight, so will back off back to 2 runs/week.
Not looking forward to the second long run, coming this weekend.

goal measure distance in real world.
star navagation or a navagator.

not much this week.
13.25 something a day × year.
222 days.

hike camp week end. carry in back pack 2 days food. and fewer mile
week recover from 212 week and 120 ride. plus set up weight lifting
areas out side.

time to ride some. thanks for reading.

I am at running the begining stage of walk run. like 600 yards one.
after long ago 2002 ultra hurt leg bad.
and my left side life time of injuries too many too write on. again with
the left side... a recreation person not a pro.
or no plans to be a pro.

SwStudio said:

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

Goals: Just make it through summer. I'm fully ready for
cooler temps.

Mon: Rest Da
Tue: 4.7 mi on treadmill. Ran while watching the Lance Armstrong
interview, so went 10:00 pace during the interview (so I could
hear and follow), and 8:30 pace durng commercials with a few
7:30's thrown in for fun.
Wed: 6.3 mi @ 9:37 pace. Slightly tired today.
Thur: 6.3 mi @ 8:43 pace. 95F, humid. For some reason felt pretty
good today and felt like going faster.
Fri: Rest Day
Sat: 3.45 mi @ 10:07 pace. Lots of mud and puddles.
Sun: 12 mi @ 9:34 pace. Very humid, very buggy. Huge storm last night.
Some idiot got their little Mazda stuck in a big puddle! Wet feet
and mud!

Total: 32.75 miles

Teresa in AZ