Training Week Ending December 11, 2005

Quoted message said:

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

Spodosaurus
------------
I'm going to die rather sooner than I'd like. I tried butt sex from my
neighbours, and became the victim of AIDS. Complications in
hospital following this resulted in full blown (pun intended) AIDS. I now need a boner
transplant. Many people around the world are waiting for a boner
transplant, too. Please volunteer to be a boner donor:
http://www.IGotAidsFromButSex.org.

Tuesday - 4.5 Miles - 37m 15s
Thursday -4.5 Miles - 37m 23s
Saturday - 11.0 Miles - 1h 37m 55s
Sunday - 13.9 Miles - 2h 5m

$ weeks until I go "Goofy" at the the Disney Marathon Weekend. Next
weekend will be my final test runs, 11 miles on Saturday and 23 miles on
Sunday. Then light running until Disney.

John Tackett

SwStudio said:

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

goals: pretty much the same as always. Upcoming races: 5-miler Jan 31;
half-marathon Jan 22; marathon March 19.

M: 9mi (9:13)
T: 10mi incl 10x400, 100 rest, seemed to hit 88s most of the time
W: AM 10mi (9:09), PM 4mi (8:32)
R: 9mi (8:21), last 2 in 13:20
F: 8mi (8:51)
Sa: 4mi (8:19)
Su: 17 incl half-marathon (1:30:25, 5th woman, 2nd masters, PR)

total: 71 miles

very tired now after the half, but there's a production emergency at work so
I can't take a rest. Hope my fingers don't succumb to sleepy-DBA
syndrome...

good week all

Karen

--
live! vicariously!

"joe positive" <[email hidden]> wrote in message

Quoted message said:

SwStudio said:

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

goals: pretty much the same as always. Upcoming races: 5-miler Jan 31;
half-marathon Jan 22; marathon March 19.

M: 9mi (9:13)
T: 10mi incl 10x400, 100 rest, seemed to hit 88s most of the time
W: AM 10mi (9:09), PM 4mi (8:32)
R: 9mi (8:21), last 2 in 13:20
F: 8mi (8:51)
Sa: 4mi (8:19)
Su: 17 incl half-marathon (1:30:25, 5th woman, 2nd masters, PR)

total: 71 miles

very tired now after the half, but there's a production emergency at work
so
I can't take a rest. Hope my fingers don't succumb to sleepy-DBA
syndrome...

Nice going, karen - very, very nice result indeed.

I would be careful in the next couple weeks. I know you are very
used to pretty high mileage, but I personally remember running a PR
in the same distance in May '04 (79:03), then running a PR at 10k a
few weeks later, after a very short rest.

I thought I was setting myself up for a great summer, but in retrospect
I was already showing overtraining signs at that point, and I spent the
next few months hardly running, and not even caring much. It took
until late this summer for me to want to run again. That's a year of
wasted time, because I didn't take a few weeks to totally recover
from that half. ugh.

Anyway... enough of that. You're really doing well. Congrats.

cheers,
--
David Hirsh, director
www.urbanburn.com
Canada's Newest Spring Marathon!
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

Goals : not get plump over festive season. PB marathon next year

Training course, wife away on business, taxiing daughter to squash
tournament, dance classes etc plus stuff happening in evenings meant no
weekday runs again this week. No great loss I suppose, unless that's the
reason I took a 5% performance hit (for a given pace, HR was more than 5%
higher than before marathon)

Time km mi %HR
Mon - Fri Pretty much planned, if involuntary, rest

Sat 1:02 12 8 79 Out-back at home. 1km at 85%HR = 4'40/km. Yuck.

Sun 1:06 12 8 75 Same again but steady the whole way. Still yuck.
_________________
2:08 24km 15mi

SwStudio said:

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

------------------------------------------------------------
day km mi time time/km time/mi type feel
Tue 16.5 10.3 01h13' 4'27" 7:11 E :-)
Thu 16 9.9 01h12' 4'30" 7:14 E \o/
Fri 16.3 10.1 01h15' 4'37" 7:27 E :-|
Sat 6 3.7 00h31' 5'10" 8:20 REC :-(
Sun 25 15.5 01h56' 4'40" 7:30 E :-)
------------------------------------------------------------
week 49 : 80 km 50 mi 06h08'
------------------------------------------------------------
last 8 weeks' average : 79 km 49 mi 06h06'
------------------------------------------------------------
year : 2266 km 1408 mi 181h41'
------------------------------------------------------------

mixed feelings week this time, as I've been sick pretty much all week
(some kind of bronchitis), and then in Fri I began to feel warning signs
from my left ITB.
still managed to run a decent mileage and hope I got rid of my ITB
problem (with my 'usual' receipe, NSAI cream, aspirins and ice) the
'long' run today went perfectly fine and tomorrow is rest day...

goals : build towards 100km weeks in january, add some faster outings
(16km) and slower short ones (11km)
longer 'long run'.

36' 10k in february
sub 2h55 marathon in april (sill don't know if it's gonna be paris or
lyon or who knows where...)

m

Quoted message said:

(Just a reminder, the "Training Year" thread will be posted
in about two weeks).

cheers,

29.55 miles, as

Mo: AM 2.15 easy not hardly training but I'm counting
every fraction of a mile below 35F
Tu: PM 6.50 easy 8 x :20 strides
We: DNR
Th: AM 3.15 easy
Fr: PM 6.70 easy icy patches
Sa: AM 6.50 mod 9 x :20 strides
Su: PM 4.55 easy thought I might get back to a Su long run,
but not this week

Goals: continue getting out 5-6 days a week next several weeks. Don't
worry too much about mileage or intensity right now - but closer to 40
would be better. This week I was more limited by available time than
health (mostly better, though lungs still feel itchy... am I perhaps
sleep-smoking each night?) or energy.

I'm gonna take a couple weeks vacation some time in January, in the
southern California sun. Undoubtedly log more miles then.

Longer term training plan after that is a 4-5 month cycle toward the
Boilermaker (happy, lance?). Currently I'm inclined to base that
mostly on Daniels, mostly because I already have his book (from
relatives who found it on the street, along with the Bernd Heinrich
book) and feel it might be helpful to at least have some very concrete
paces and distances and schedules (yeah, all those tables and charts)
from which to deviate rather than loosely riffing on an already loosely
defined plan. Races along the way including Brooklyn 1/2 but I'll
train through them and not expect too much.

Oh - my fix for the leaky toilet is still holding up.

Pendejo: "it's the plumber; I've come to fix the sink"

Quoted message said:

Currently I'm inclined to base that
mostly on Daniels, mostly because I already have his book

Which edition? I recently got the new one, but haven't craked it open yet.
I've found that lot of his stuff is similar to Pfitzinger, but Daniels gets
a little more technical in his writing.

--
Phil M.

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

Quoted message said:

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

Slowly building up mileage towards a spring marathon.
So far, so good.

M - off
T - 16km easy
W - 22km easy
T - 16km easy fartlek
F - 16km easy
S - 12km easy
S - 24km easy

total - 105km

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

"steve common" <[email hidden]> wrote

Quoted message said:

Sat 1:02 12 8 79 Out-back at home. 1km at 85%HR = 4'40/km. Yuck.

As you probably know, that's normal. You pulled out the stops on your
marathon (what was it you said--it hurt like F**k?), and it takes a few
weeks to feel frisky again. I never run 85% hr when recovering, btw;
what's the point? You can't rush the recovery, you can only delay or
impair it.

Like you, I look at the pace and shake my head, but it comes around again,
provided that you don't push it.

Even after you recover, you'll be a few % off -- and you'll need another
training cycle to peak out again. Marathons are destructive--things are
chewed up and spit out. You will always end up less fit a few weeks
afterward, while after a 10k you can be ready for another PR in a couple of
weeks.

Goal: Avalon 50 mile Jan 14. ~ 7000' climb.

Sun: 8 easy, 1100' climb in mtns (strong 18 mile yesterday)
Mon: 8 easy, on streets.
Tue: 0 Norwalk virus (aka stomach flu). 5 x bed to the white throne,
15-30 min recovery...101 fever all day and into the night.
Wed: 0 no fever, but gut very rocky.
Thu: 10.5 easy-medium legs felt ok, but cramps interfered w/quick running.
3 x 2 min med hard before I gave up trying.
Fri: 7 easy, streets.
Sat: 18, 2800' climb, mtns, 141 hr 78% max. Felt pretty good, lots left,
forays into the low 160's on climbs.
Sun: 0 decided to kick back make this an easy week -- train hard next week.

Sickness (I usually go 2-3 years without illness downtime) paid me a call
this week, and I stupidly opened the door. Decided to make this my lowest
mileage week in a while.

51 miles.

"SwStudio" <[email hidden]> wrote

Quoted message said:

M - off
T - 16km easy
W - 22km easy
T - 16km easy fartlek
F - 16km easy
S - 12km easy
S - 24km easy

total - 105km

David, do you monitor or check your heartrate? If so, I'm interested in
what's easy, and how high you go on your fartleks?

"Dan Stumpus" <[email hidden]> wrote in message

Quoted message said:

"SwStudio" <[email hidden]> wrote

Quoted message said:

M - off
T - 16km easy
W - 22km easy
T - 16km easy fartlek
F - 16km easy
S - 12km easy
S - 24km easy

total - 105km

David, do you monitor or check your heartrate? If so, I'm interested in
what's easy, and how high you go on your fartleks?

Easy runs for me tend to be in the 140 - 150 HR area. I
have a max heart rate of about 190 and resting is low 40's.

I'm taking it very easy on the fartleks right now, basically
throwing in a dozen 100m - 200m surges with a fast turnover
rate, just so I don't completely forget how to run fast.

I plan on stepping up the intensity after about six more weeks
of this, once my mileage is at a good level and I've got a good
base to work with.

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

Dan Stumpus said:

"steve common" <[email hidden]> wrote

Quoted message said:

Sat 1:02 12 8 79 Out-back at home. 1km at 85%HR = 4'40/km. Yuck.

As you probably know, that's normal. You pulled out the stops on your
marathon (what was it you said--it hurt like F**k?), and it takes a few
weeks to feel frisky again. I never run 85% hr when recovering, btw;
what's the point? You can't rush the recovery, you can only delay or
impair it.

To put it more bluntly, anyone who thinks they can be 100% coming off a
marathon has simply never tried hard enough to know what 100% actually is.

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

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

Quoted message said:

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

Quoted message said:

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

Slowly building up mileage towards a spring marathon.
So far, so good.

M - off
T - 16km easy
W - 22km easy
T - 16km easy fartlek
F - 16km easy
S - 12km easy
S - 24km easy

total - 105km

That should be a total of 106km. I can't go shorting myself,
this is important! ;-)

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

Quoted message said:

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

Mon 0.00 rest (abs, weights)
Tue 8.06 aerobic
Wed 5.08 easy
Thu 7.49 easy (abs)
Fri 0.00 rest (weights)
Sat 7.01 aerobic
Sun 10.40 medium long (abs)
-------------------------------------------
Wk 38
Yr 2,266

This was a recovery week before beginning a 50-mile training plan.

Among the 50-milers in the April-June time frame, the first good
possibility is the American River 50-mile Endurance Run
http://www.run100s.com/AR50. Since that is 16 weeks away, tomorrow will
start some sort of a training plan. I'm going to follow some of the
basic training principles as outlined by Pfitzinger. However, i'll be
making changes to the standard marathon training plan to gear the
program for an ultra event by following some of the advice outlined
here: http://www.ultrunr.com/train50.html

* Heaviest training in the 12 to 4 weeks preceding the ultra
* Maximum weekly mileage of 60-65
* Long run every 2nd-3rd wk. longest being 25-30 miles
* 3 runs in the range of 25-30 miles
* Run 50 miles in 3 days. For example, Fri-20 mi, Sat-10 mi, Sun-21 mi
* Fill out the week with 6-8 milers with one interval or LT session
* 1 or 2 days off each week
* In February do a long run/walk that will keep you on your feet for
65-75% of your projected finish time. A rough estimate for a 50-miler is
2.2 times your marathon time

So basically, the changes will be longer long runs, with an emphasis on
completing the distance not for speed. Walking will be an integral part
of these long runs. Walking the uphills, running the flats and the
downhills. Ramping up the weekend Sat/Sun mileage. Mainly not taking
Saturday as such and easy day, rather making it a medium long run
followed by a long run on Sunday. This is to progress into a 3 day 50-
mile run. I'll do that only once. Additionally I'll attempt a 5-hour run
some time in February.

This is going to be fun! I hope. ;-)

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.

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

Quoted message said:

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

(Just a reminder, the "Training Year" thread will be posted
in about two weeks).

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

mon: 0
tues: 3 easy
wed: 0
thur: 7.5 (2.5 miles hard)
fri: 5
sat: 8.5 easy
su: 14 on the road, rolling hills

38 total

Goals:
Not sure at this point, I have to make a decision as to whether to start
training for Boston or not.
I certainly am going to have to pick up the mileage if I am.

Phil M. said:

Which edition [of Daniels]? I recently got the new one, but haven't
cracked it open yet. I've found that lot of his stuff is similar to
Pfitzinger, but Daniels gets a little more technical in his writing.

First. But gimme another year or two, and I bet I or my network of
trash pickers will unearth a free copy of the new one. :-)

105
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clown