Training Week Ending August 8, 2004

S: 60 min spincyle; 3 mile @ 9.24
M: 60 min spincyle
T: DNS/R
W: DNS/R
T: 60 min spincyle
F: 60 min spincycle
S: 60 min spincycle; 3 mile @ 8.24; 30 min stairmaster

Goals: Keep feet on earth, mind in heaven.

\\ - - //
( @ @ )
+--------oOOo-(_)--oOOo----+
+------------------------Oooo----+

Monday 5 easy , 6X100 strides
Tuesday 6.5 w hill repeats
Wed 3.5 easy
Thursday 9.6 (Pentathlon race, events: 5000m, 800m, 3200m, 400m, mile)
2.5 wu/cd
Friday 0
Saturday 18 moderately hilly course
Sunday 9.5
Total: 52 miles
A good week, I'm planning on the Bay State Marathon on Oct 17th, I'll do NYC
easy 3 weeks later.
Goals:
Summer: get 5k time back down to sub 20:30 (next weekend)
Fall set new 5k,10k,15k and 1/2 Marathon prs and run a Marathon PR and BQ.
Current PRs on certified courses:
5k: 20:30 Watervliet Sept 2002 (flat course)
10k: 43:14 Master's 10k 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

goals: stay alive, upright, and moving (forward). Upcoming races: 5K
Aug 13; 15K Sept 4; 20K Sept 19; marathon Oct 10.

M: AM 6.21mi (8:56) / PM 4mi untimed

T: AM 4.03mi (9:06) / PM 6mi incl 2 x [1200, 800, 400, 200], 200
recovery, 400 between sets. All items were 2 - 5 seconds slower than
goal time, but I ran the same times both sets. This felt brutal.

W: AM 6.21mi (8:50) / PM 4 mi untimed, sore

R: AM 8.87mi incl 2 wu, 3 @ 7:33, 1 easy, 1 @ 7:11, 1.87 cd / PM 4.25
crappy sockless (I forgot 'em) miles on the treadmill

F: AM 5.57mi (8:58) / PM 3mi untimed, just over 9mpm

Sa: 9.08mi (8:54)

Su: 22.45mi (8:09), felt great

total: 83.67 miles

Last week's sore leg is still sore but less sore. I'm slowly getting
used to the schedule changes I've had to make since I started working.
The biggest thing is trying to get enough sleep. Friday night I was
in bed by 9PM and I slept 11 hours, which is very out-of-the-ordinary
for me. I wish you could store sleep like you can store extra
calories.

good week all

Karen

SwStudio wrote in message ...

Quoted message said:

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

mon: 0:50 biked, hr 115, recovery
tues: 0:40 ran flats, hr 131
wed: 1:00 biked, hr 129
thur: dnr
fri: ~ 5:30 hiked, 14miles, (4) 3500' mtns
(total 40 mins downhill running)
sat: 0:30 walk
sun: 1:20 biked, hr 134, 25 mins tempo

goals: sept 11th 50k trail, fall orienteering

This week was kind of a rest week from my long run (4+hrs) last sunday. On
friday even though we hiked easy, I overcooked it a bit by running the
downhills with my buddy, and the legs were sore the next day and today felt
ok on the bike but not for running. The final descent we did dropped 1500'
in less than a mile. Plan to do my final long run for the 50k in 2 wks,
then taper for 3 wks.

- Tony

Mon/wed/fri: fast walk quarter mile, then run 3 1/2 miles in about 35min.

Tuesday/Thurs/sat: fast walk 4mi

My goal is to loose weight (male 5"6 165 lb). This routine of mine is done
in dirt road alongside the canal, i live in Phoenix, Az ,so i run when the
sun is coming down (7pm). On Fri i got bored and decided to jog at 5pm ,
when its still pretty hot outside, damn what a difference, i barely
finished my jog with my tongue hanging out lol.

I did weight 170 lb, so i managed to knock off 5lb in a month, could be
cause i don't diet.

"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

Quoted message said:

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

Mon 0 rest
Tue 6 recovery
Wed 8 VO2, 6x2:30 w/1:40 rec
Thu 6 recovery
Fri 10 gen. aerobic
Sat 7 gen. aerobic
Sun 13 med. long
------------------------------
Week 50
Year 1,411

Training:
Week 15 of 24-week marathon training program. Week 5 of 6-week lactate
threshold phase. This week was a recovery week after several weeks in the
60+ MPW range. I think this is good because 60 MPW is really pushing the
envelope for me. Next week is back to 61, then 57-60-63-57-52-40
marathon. A nice weather front came in and cooled things off this week.
Sunday's 13-miler was with 70 deg temps. That hasn't happened in a few
months.

Racing Goals:

8/21/04 - Jim Herrin Memorial Stampede 10k, Warner Robins, GA
Goal - sub 43:00

9/18/04 - One of these. Not sure yet.
ATC Singleton 10-mile, Stone Mountain, GA
Sandy Springs Lightning 10k, Sandy Springs, GA
Broad Street Ramble 10k, Augusta, GA
Asheville Half marathon, Asheville, NC

10/10/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal - sub 3:30

Have a great week rec.runners.

Phil M.

Slowly, slowly...

Mon: 1:05 bike HR ave 125
Tue: 3.5k run home easy
Wed: 20 mins bike (HR 125), 40 mins run (133)
20 mins bike (125)
Thu: 3.3k run easy
Fri: 40 mins bike - hilly (130)
40 mins run (133), 17 mins bike (130)
Sat: off
Sun: 15 mins bike (120), 40 mins run (133)
15 mins bike (133)

Total: 30km run + bike

joe positive said:

goals: stay alive, upright, and moving (forward). Upcoming races: 5K
Aug 13; 15K Sept 4; 20K Sept 19; marathon Oct 10.

M: AM 6.21mi (8:56) / PM 4mi untimed

T: AM 4.03mi (9:06) / PM 6mi incl 2 x [1200, 800, 400, 200], 200
recovery, 400 between sets. All items were 2 - 5 seconds slower than
goal time, but I ran the same times both sets. This felt brutal.

W: AM 6.21mi (8:50) / PM 4 mi untimed, sore

R: AM 8.87mi incl 2 wu, 3 @ 7:33, 1 easy, 1 @ 7:11, 1.87 cd / PM 4.25
crappy sockless (I forgot 'em) miles on the treadmill

F: AM 5.57mi (8:58) / PM 3mi untimed, just over 9mpm

Sa: 9.08mi (8:54)

Su: 22.45mi (8:09), felt great

total: 83.67 miles

Wow. You're really ramping it up now. You're going to fly when the marathon
comes. (hey Dan, we have an 80 mpw runner here after all!)

How was the run without socks ? I did a 5 miler once, and my foot was red and
sore -- came really close to breaking the skin, which would have been really
nasty. As it happened, it was only a minor annoyance. I swear I'll never run
without socks again after that.

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

SwStudio said:

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

Goals: keep racing in the 5-10k range.

M 6 miles: 5k race 17:52
T 2x2 miles at about 5:50 pace.
W 10 miles moderate pace
T am: 4, brisk pace
pm: 6.5, brisk pace

F am: 5, moderate pace
pm: 5.5, slow pace
S 15.4 moderate pace
S 9 miles 4x1200 4:07 4:11 4:07 4:13

Total: 71 if I don't do anything else today, 76 if I feel like a 5 mile jog.

The Sunday Speed workout felt very good. Timed it, but never looked at my
stopwatch during reps. Just followed Dan's "training without straining"
philosophy. Ran with the stopwatch, not against it. Surprisingly, this didn't
hurt my performance in the workout at all -- not only did it feel easier, but
it happens to be the fastest I've ever performed this workout.

The race and the Tuesday speed workout were slow, but that's OK -- both were
in the heat, and the 5k race course had lots of turns, and no mile markers.

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

Goals: Recovery week after ramping up mileage for NYCM, in time for
more endurance & LT work next week. In fact a lot of factors came
together to keep my mileage way low. I could probably use the rest.

Mon: DNR
Tue: DNR
Wed: 7
Thu: DNR
Fri: 14.2, hills
Sat: 4.2 easy
Sun: 5 incl. 2 x 2 mile race as run portion of duathlon; 12:24, 12:46.
Second coed relay team (teammate is novice cyclist in first race).

Total 30.4

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

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

Anthony said:

Slowly, slowly...

Hang in there, Anthony.
Soon.. soon...

jobs

p.s. good to see you are getting in some activity 6 days/week.

Goal: Malibu bulldog 50k on 8/28. Tough, mountainous course. Temps
usually in the 90's.

Week ending 8/07/04
Sun: 0 Extra recovery day from 50k race last Saturday.
Mon: 9 sluggish, hardish 1k foot climb from pony rides to Mt. Hollywood &
back.
Tue: 12 Miles, 3200' of climb, 2:05. Lake to Echo Mtn 37:00, up technical
trail from there.
Wed: 7 miles easy rolling 1:02.
Thu: 12 miles speed: 10 min w/u, hard climb in 11:22(155hr), 10 min j, 3 x
2:00 (2:02, 2:12, 2:00) 158hr, then to top of Mt. Hollywood, and cruise down
in 3:16(pr) 145hr, 5:24 pace.
Fri: 8.5 easy, rolling trails, 124 avg hr.
Sat: 22 in 3:18 on part of Bulldog 50k course. 1:45 (130 hr) out, 1:33
(135hr) back. 4k feet of climb. 96 degrees.
Probably 1:15 of it was 150 hr. Could only carry 100oz of Cytomax, drank it
all. 6 Succeed caps.

Total: 70.5 miles, 9k feet of climb.

"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: Stay injury-free and get a sun tan.

Mo: Sore achilles tendons. No running. 1 hour biking, 0.5 hour walking.
Tu: Still sore. Resting day.
We: Still sore.. 1 hour biking.
Th: 5.4 K running (at last!). 1 hour biking. 0.5 hour spin-cykling.
Fr: 7.5 K running. 1 hour biking.
Sa: 2.5 K running. 2 hours biking.
Su: 3 hours biking.

All running untimed and at relaxed speed due to high temps (30C/80F).

Bjorn

joe positive said:

total: 83.67 miles

Karen, you're getting scary now. How the heck am I supposed to keep up with
that?

I shall be very disappointed now if you don't soundly thrash me in your
next 5K. ;-)

(Seeing as I've slowed to 20:42 pace now that shouldn't be too difficult).

Tim

--
Remove the obvious to reply by email.

Phil M. said:

Quoted message said:

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

Quoted message said:

10/10/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal - sub 3:30

Correction: 10/10/04 - Steamtown Marathon, Scranton PA. I just registered
today.

Phil M.

SwStudio said:

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

M - -
T - -
W - -
T - 3 miles @ 7:15
F - 2 miles @ 6:04 (fastest ever) + 1 mile cooldown
S - 3 miles @ 11:00
S - 3 miles @ 8:00 (100+ F)

total: 12 miles

Took it easy early this week - sore calf.
Getting back into it. Last couple of weeks haven't been very good
in terms of good runs and mileage. Still hoping to do a 5K soon.

jobs

Donovan Rebbechi said:

SwStudio said:

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

Goals: keep racing in the 5-10k range.

M 6 miles: 5k race 17:52
T 2x2 miles at about 5:50 pace.
W 10 miles moderate pace
T am: 4, brisk pace
pm: 6.5, brisk pace

F am: 5, moderate pace
pm: 5.5, slow pace
S 15.4 moderate pace
S 9 miles 4x1200 4:07 4:11 4:07 4:13

Total: 71 if I don't do anything else today, 76 if I feel like a 5 mile jog.

Got it, so that's 76.

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

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

Quoted message said:

Phil M. said:

Quoted message said:

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

Quoted message said:

10/10/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal - sub 3:30

Correction: 10/10/04 - Steamtown Marathon, Scranton PA. I just registered
today.

Phil M.

I was considering this race based on the downhill nature and then remembered
how my quads felt after 16 miles in Boston, the profile looks a lot like
Boston without Heart Break Hill (should have been called Heat Stroke Hill
this past year).
Better prepare for the down hill.

I'll be interested in hearing about it after.

Parker
webmaster www.teamutopia-usa.com

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

Su DNR
Mo 3 23:45
Tu 3 23:08
We 3 22:33
Th 3 22:52
Fr 3 22:28
Sa 3 23:14

I had a pretty good week. Really this was just the beginning of base building.

Ed