Training Week Ending December 5, 2004

S: DNS/R
M: 3 miles run: 30 min stairmaster; 20 min elliptical
T: DNS/R
W: 30 min spincycle; 3.5 miles run; 30 min stairmaster
Th: 30 min spincycle; 3 miles run
F: DNS/R
S: 85 min spincycle; 3 miles run

Goals: Work on distance/endurance, breathing, lost flexibility, &
grace/proprioception
_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
<A
HREF="http://journals.aol.com/virginiaz/DreamingofLeonardo">http://journal
s.aol.com/virginiaz/DreamingofLeonardo</A>

Recovery week from Quad Dipsea (28 mi race, 9200' of climb)
Next race: Catalina 50 mile, Jan 8th.

Sun: 0 Drive back to LA. Rt. Calf ridiculously sore.
Mon: 0 Rt. Calf very sore, use electric heating pad on it several times.
Tue: 7 Hike up to the Hollywood sign. 1000' climb. Calf fine on ups, sore
down.
Wed: 10 easy, 800' of climb, no calf pain, just slow, but felt great.
Thu: 12.5 easy, 2200' of climb, walked about 12 minutes of steep uphills.
Still slow.
Fri: 6.5 easy, 1400' of climb, walked 20 minutes of steep uphill.
Sat: 12 easy/moderate. 3400' of climb. 135 HR avg up & 39'/min climb
rate.

Total: 48 miles, 8800' of climb.

Goal: 40 miler in March

Mon: 8 miles
Tue: 8 miles
Wed: 8 miles
Thurs: 8 miles
Fri: 8 miles
Sat: rest
Sun: rest

Total: 40 miles

--
Colm

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

Monday off
Tuesday 2.8 am (dropped off car at garage and ran to work) 6.5 pm,
car's still not done ran home.
(lifted weights in the am)
Wednesday 3k on the Nordic Track skier am, 3k elliptical, 2k on tread
mill at lunch, 2.8 mile run to pick up car after work
Thursday 4k on the Nordic Track skier am, 5k elliptical at lunch
(lifted weights in the am)
Friday off
Saturday 6.5 easy (lifted weights in the am)
Sunday 7 miles 1.5m up 3 mile "race" @ 21:52, 2.5 cool down

total of about 25.5 miles running

Goals:
Recover from the pounding my feet have taken.
Maintain aerobic conditioning, I have accepted the fact that I'm going to
lose speed as
I 'm probably going to stop all running until my feet are pain free.
Keep the body fat down and reduce it if at all possible.

"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.absolutelyaccurate.com
www.allfalldown.org

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

Quoted message said:

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

16 weeks to go until the ATB30k.

M - 10km easy
T 16km moderate
W - am/weights & abs + stretch, 30 min recumbent bike, easy
- pm/3min(11mph)--->2min (7.5mph)x6, 3km up, 4km down
T - weights & abs + stretch
F - am/10km moderate
- pm/10km easy
S - 3x(3min @ 11.6mph--->3min @ 5.8mph), 3k up, 3k down
S - 14km easy

total: 84km (52 miles)

cheers,
--
David (in Hamilton ON)
www.absolutelyaccurate.com
www.allfalldown.org

Mon 0:43 8k 5mi Easy round park near work @ 5'37/k

Tue 0:42 8k 5mi 15' up, lines+drills, stretch, 11' down
10x200/90 in 40"/40"

Wed-Fri REST

Sat 0:20 5k 3mi Once round town circuit for "Téléthon" charity
Did 5 hours last year...

Sun 1:10 14k 9mi 36' up, 10' down, 8k cross country race in 34'12
Better than last week.
___________________
Tote 2:55 34k 21mi

Goal: Finish marathon recovery, gear up for race next week and Boston
buildup the week after next.

Mon: DNR
Tue: 5 easy
Wed: 7
Thu: DNR
Fri: 8.9 w/8x100m strides
Sat: 5 easy
Sun: 11

Total 36.9 miles.

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

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

mon: walk 30 mins
tues: off
wed: walk / jog 35 mins
thur: off
fri: run / walk 40 mins, hr 139
sat: off
sun: 1:30 easy hike

Marathon recovery week 1, just taking it easy. December will be light, then
build a base in the new year. No major races until next summer, but might
do the hat run as training, and perhaps some Spring orienteering.

-Tony

http://tinyurl.com/6zb56
http://tinyurl.com/6ggw8

Leafing through rec.running, I read SwStudio's message of 04 Dec 2004:

Quoted message said:

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

29-Nov 0.00 rest
30-Nov 5.01 easy
1-Dec 8.03 aerobic
2-Dec 5.31 easy
3-Dec 8.00 aerobic
4-Dec 5.21 easy
5-Dec 15.12 med. long
----------------------
Wk 46.68
Yr 2,179.02

Training:
Base building. 1 week until beginning 18 week training program for
Boston. Slowly building miles back up to ease into begining of the first
phase of marathon program.

Temps in the 50s all week. Marvelous running weather.

Racing Goals:
3/5/05 Auburn Classic Half Marathon Auburn AL
3/19/05 Azalea Trail Run 10K, Mobile AL
4/2/05 Cooper River Bridge Run 10K, Charleston SC
4/18/05 Boston Marathon, Boston MA

Have a great week rec.runners.

Phil M.

--
Real running begins where the sidewalk ends.

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John
Short, South African coach.

Monday: 5.2mi in 31:00 am (hard)
+ 5.2mi in 35:44 pm (steady)
(NB home to work is 5.2mi, home 150' higher than work)

Tuesday 5.2mi in 34:26 am
5.2mi in 34:59 pm

Weds 5.2mi in 31:42 am (hard)
5.2mi in 36:48 pm (very steady)

Thursday REST

Friday 8mi in 49:12 (hard) + 2mi warm down jog with dog

Saturday REST

Sunday TRACK 16 * 400m average 83 seconds, 200m jog recovery

Goals: continue return to fitness after October marathon (3:03:02) was
followed by catching nasty cold, then add weekly longer runs with aim
to challenge present half-marathon PB of 1:17:40 in February (need to
lose 4-5lb, too).

Plus I turn 40 in April and I mean to be READY!

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

Quoted message said:

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

Monday: 1.3 miles
Tuesday: 3.5 miles
Thursday: 3.1 miles
Friday: 2.1 miles/ 2.1 miles
Saturday: 4.3 miles

SwStudio said:

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

M - -
T - 4 miles @ 7:15
W - 3 miles @ 8:00
T - -
F - 10 miles on trails.
S - -
S - -

total: 17 miles

jobs

1/2 Marathon on December 9. Sub 1:27??
London Marathon on April 17.
Begin 18 week Marathon program on Dec 13.

Mon: 9.5k easy on grass. Bike 30'
Tue: Track workout. 4k up including strides
7 x 1000m in 3:45 400 jog recovery in 2:30-3:00
3k down
Wed: 8k easy on grass. Bike 30'
Thu: off
Fri: 22k easy-med with last 5k in 22:25 30' bike
Sat: 10k easy
Sun: 8k easy on grass, with 1K+ at 1/2M pace. 30' bike.

Total: 74km (46 miles)

Anthony. Jerusalem, Israel.

Leafing through rec.running, I read Anthony's message of 06 Dec 2004:

Quoted message said:

1/2 Marathon on December 9. Sub 1:27??
London Marathon on April 17.
Begin 18 week Marathon program on Dec 13.

Mon: 9.5k easy on grass. Bike 30'
Tue: Track workout. 4k up including strides
7 x 1000m in 3:45 400 jog recovery in 2:30-3:00
3k down

Is this mainly because of your half marathon? I've pretty much stayed away
from speed training (except ocassional LT just for fun) until the marathon
schedule begins.

Quoted message said:

Wed: 8k easy on grass. Bike 30'
Thu: off
Fri: 22k easy-med with last 5k in 22:25 30' bike
Sat: 10k easy
Sun: 8k easy on grass, with 1K+ at 1/2M pace. 30' bike.

Total: 74km (46 miles)

46? Are you copying me?! :-)

Phil M.

Training for March 19 Shamrock marathon

Mon: 7 (Ditched long run on Thanksgiving weekend due to holiday
festivities. Had to make up for it on Monday.
Tues: off
Wed: 3
Thurs: 6
Fri: 3
Sat: off
Sun: 12.5

Quoted message said:

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

Goals: Lots of rest and prep for the new season, which begins
in January!

Mon: Rest Day
Tue: 5.45 mi @ 9:10 pace. Cold (for us desert rats), mid-30's.
Wed: 3.45 mi @ 9:21 pace. Slightly warmer. All went well.
Thurs: 3.45 mi @ 10:47 pace. Ran with Claude, his first real run
since the knee surgery!
Fri: Rest Day
Sat: 3.45 mi @ 9:32 pace. Ran with Claude again. Quite an
improvement for him! Though might have been a bit too fast,
his knee had some slight swelling after.
Sun: Tucson Marathon. Didn't make the PR, darn it. I ran 3:53
something, the official results aren't up yet. (About 3 1/2
minutes slower than old PR). Mostly decent, but had some
hamstring cramping at mile 17, and somewhere (don't know
where) sprained my ankle. Oddly though, seems like I'm
recovering better and faster than ever before....Report
later....

Total: 42.00 miles

Teresa in AZ

"Teresa Bippert-Plymate" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quoted message said:

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

Goals: Lots of rest and prep for the new season, which begins
in January!

Mon: Rest Day
Tue: 5.45 mi @ 9:10 pace. Cold (for us desert rats), mid-30's.
Wed: 3.45 mi @ 9:21 pace. Slightly warmer. All went well.
Thurs: 3.45 mi @ 10:47 pace. Ran with Claude, his first real run
since the knee surgery!
Fri: Rest Day
Sat: 3.45 mi @ 9:32 pace. Ran with Claude again. Quite an
improvement for him! Though might have been a bit too fast,
his knee had some slight swelling after.
Sun: Tucson Marathon. Didn't make the PR, darn it. I ran 3:53
something, the official results aren't up yet. (About 3 1/2
minutes slower than old PR). Mostly decent, but had some
hamstring cramping at mile 17, and somewhere (don't know
where) sprained my ankle. Oddly though, seems like I'm
recovering better and faster than ever before....Report
later....

Total: 42.00 miles

Teresa in AZ

Congratulations!
Did the ankle problem appear in the foot you have PF in?
I'm curious as I'm having pain up the inside of my foot to my anklebone.
My podiatrist says it is probably from unconsciously compensating for the
problem with the foot.

Parker

m: bike to and from work, 70min.
t: bike to and from work, 70min,
run 4.5mi, hilly, 40:10.
w: rowing at gym, 35min.
r: bike to work,
run 4.5mi hilly, 42:30.
f: bike to work, 68 min.
s: run 4.6mi, hilly, 41:10.
s: dnr.

cross training to get the fat off my ass faster and to satisfy the urge
until I can get the mileage up to a level where I don't feel like cross
training any more.