Training Week Ending December 7, 2003

96

poor santa he only cum's once a year

Quoted message said:

96

A backwards 69 ? What's it taste like back there John?

13.2 miles... The longest long run I have ever done.. training for la. a little nervous, but I did
the whole thing in under 11 min/mile

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

Quoted message said:

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

** reminder: in the final week of 2003 I will be posting the 'Training Year' thread.

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

Sun 7.4 miles Mon Tue 3.2 miles Wed 6.4 miles Thu 3.2 miles Fri Sat 4.1 miles Ttl 24.3 miles

Notes: I'm in a base building phase. All runs are at an easy pace. Weight is down to 188.6. Already
passed my original goal of 190. Shooting for new goal of 175. My average pace/mile has dropped due
to weight loss.

-Phil

"SwStudio" <[email hidden]> wrote in news:YdrAb.42$mV5.35 @read1.cgocable.net:

Quoted message said:

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

** reminder: in the final week of 2003 I will be posting the 'Training Year' thread.

Goal: Marathon in March Mon: 9 miles Tue: 8 miles Wed: 8 miles Thurs: 6.5 miles inc. 5x6 hills Fri:
Rest Sat: 3 miles (21 minutes - my best yet) Sun: 10 miles Total: 44.5 miles

--
Colm

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

cox said:

13.2 miles... The longest long run I have ever done.. training for la. a little nervous, but I did
the whole thing in under 11 min/mile

You know when I hear an inexperienced runner telling his/her time I cringe. If you are going to run
just to finish and are not a SERIOUS runner, then there is no reason to obsess with times, and
trying to run it fast will only have you turn up injured. Aim just to finish, nevermind your times.

Base training for spring/summer triathlon season.

Rest, Recovery & Adaption Week
M: 5.2 miles - easy
N: dnr
O: 8.0 - easy
P: 8.0 - easy
Q: 3.2 - easy
R: dnr
S: 10.0 - easy

Total run: 34.4 (Swim 14k, Bike 101 miles)

M - 5 mi T - 5 mi W - 1 mi warm-up, 3 mi tempo (6.35 pace), 1 mi cool down T - 6 mi F - 1800 m swim
S - 16 mi S - 5 mi CAJUNMAN

Ran the Seattle Marathon last Sunday in 3:43, so it was all about rest this week. Monday, walking
like Forest Gump with leg braces. Tuesday rest still walking like Forest Gump with leg braces.
Wednesday, rest but walking is getting better. Thursday, 15 mins on the eleptical trainer, worked
out chest and triceps with weights. Friday, did not run Saturday, Skied at Mt. Baker all day. legs
felt good but very tired by the end of the day. Sunday, very tired and I will be resting.

I'm going to take it slow the next couple of weeks, probably get to running about 20 to 30 miles a
week. Begining in January I'll start working on speed, lots of track, hill repeats, and tempo runs.
I would like to increase my speed before I decide to enter another marathon and up the mileage.

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

Quoted message said:

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

** reminder: in the final week of 2003 I will be posting the 'Training Year' thread.

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

goals: continue building mileage while using track workouts and/or races to build speed. This is all
pointing toward a marathon in February. Meanwhile: half-marathon Dec 14, 4-miler Jan 1, 15K Jan 24.

M: 6.2mi (8:50)
N: 7.1mi (8:51)
O: 6.2mi (8:48)
P: 8.2mi (8:54)
Q: dnr Sa: 8mi incl 10K race (43:47 gun, 43:45 watch, PR anyway) Su: 18.5mi (8:51)

Total: 54.2 miles

This week we've had some nice Florida winter weather, which is largely responsible for the faster
pace. Yesterday I ran a 10K about a minute faster than last week's race. I'd like to attribute it to
superpowers developed during the past 10 days, but I think the 48F temps had more to do with it. I
almost consider this kind of weather to be an assist.

Good week all

Karen

Goals: Some decent cross-country performances (County champs Jan 3rd) Longer term: Sub 1:14 half
in Feb/March

A very frustating week. my calves just don't want to heel from the battering they received at
Hayling. Both sessions this week were aborted for that reason.

Hopefully they will recover soon because I need to get back into some decent mileage to attain my
new goal of a sub 1:14 half-marathon in Feb or March.

Monday: Rest

Tuesday: pm) 2.7 miles in total, aborted session (calves)

Wednesday: pm) 6.7 miles - easy/medium-hard

Thursday: pm) 5 miles, aborted session (calves)

Friday: pm) 6.1 miles - easy

Saturday: pm) 4.55 miles, hilly - easy/medium

Sunday: pm) 5.65 miles - medium

Total run: 30.7

--
Brian Wakem

Very low mileage week to recover from my long run last week. Currently, my running program revolves
around my biweekly long runs.

W, T, Sat: 3.43 miles Rest of Week: DNR

Goal: 9.9% Body Fat by the end of the year. End of Last Week: 142.4 lbs 11.6% BF End of This Week:
141.4 lbs 11.2% BF

Remarks:
1. Not a good week in terms of progress. Feeling tired most of the week. This mean be attributed to
the shortening days here or the long run 13.25 miles last week.
2. Lost more than an inch around my love handles region. This is a good sign that the body fat is
actually coming off.
3. I have got really low BP measurements this weekend 97/55/64. This may be because of a
malfunctioning BP meter or just a sign of the general tiredness I am feeling.
4. Other than the general exhaustion this week, everything is still on track for all my goals
this year.

In article said:

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

** reminder: in the final week of 2003 I will be posting the 'Training Year' thread.

Plan : build up to 50mpw via 10% milage increases every 3 weeks.

Mon 6 miles: 5k tempo run on track in 19:15 Tue 4.4 miles easy Wed 4.4 miles easy Thu 6 miles hill
repeats: 6 reps up a 400m hill with training group (Cat Hill Central Park) Fri rest (30 minutes
elliptical) Sat 4.4 mile run in snowstorm. That was fun -- ran on the running trail in the park, or
at least, where I thought the trail was -- the ground was covered in 6in of snow, so footing was
tough. Averaged slower than 10min/mile pace --
2min/mile slower than a "normal" training run. Sun: 10 miles "long run" in Central park. Snow
everywhere, park closed to cars. Yes!!!!!

Total for week: 35 miles

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

sun=3 mon=6 tue=2 wed=11 thu=7 fri=11 sat=2 total=49 miles SwStudio said:

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

** reminder: in the final week of 2003 I will be posting the 'Training Year' thread.

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

Training for January marathon - aiming for sub-3
1/2 Marathon on Dec 11 Long Marathon pace run felt a lot easier than 35k MP +10%/ +20% run 2 weeks
ago. Probably because there was a drop in temp from 22C (72F) to 10C (50F).

Mon: 20k 4.5 up 4k accelerating from MP -20% 5:00/k (8/mile) - MP -10% 4:35/k
(1:1/iaa)7k MP -10% 4:35/k (7:20/mile)
2.5k down Tue: 19k Track 6k up 4k @ 3:57/k (6:21/mile) 500m jog 3k @ 3:45/k (6:02/mile) 500m
jog 2k @ 3:40/k (5:54/mile) 500m jog 1k @ 3:24 (5:28/mile)
3.5k down Wed: 8k easy recovery Thu: 13.5k including 4.5k @ 4:45/k (7:40/mile) Fri: 31k (19
miles) cool (10C 50F), drizzle
4.5k up 6k accelerating from MP -20% to MP 4:10/k (6:42/mile) 16k @ MP - practised drinking,
Heartrate 150 - 160 (max is 181)
5.5k down Sat: off Sun: 12.5k easy

Total: 104km (65 miles)

Anthony. Jerusalem, Israel.

ElfHunter said:

Goal: 9.9% Body Fat by the end of the year.

Why this goal. Just run and let nature takes it's course. \

Quoted message said:

End of Last Week: 142.4 lbs 11.6% BF End of This Week: 141.4 lbs 11.2% BF

How are you measuring BF?

Quoted message said:

Remarks:
1. Not a good week in terms of progress. Feeling tired most of the week. This mean be attributed
to the shortening days here or the long run 13.25 miles last week.

Maybe early stages of over training..

Quoted message said:

2. Lost more than an inch around my love handles region. This is a good sign that the body fat is
actually coming off.

How fast is it coming off? Are you limiting your calorie input too much?

Quoted message said:

3. I have got really low BP measurements this weekend 97/55/64. This may be because of a
malfunctioning BP meter or just a sign of the general tiredness I am feeling.

Another sign of over training...

Quoted message said:

4. Other than the general exhaustion this week, everything is still on track for all my goals this
year.

Other than imminent death your on target be the best body on the coffin. 😉 Step back and
look carefully at you training you maybe pushing too hard with unrealistic goals vs time.
Food for thought.

--
Doug Freese "Caveat Lector" [email hidden]

Donovan Rebbechi said:

Donovans plan:

Quoted message said:

Get plastic surgery on my ugly face. Try body building so I don't look like such a tiny creep
(allright, I'll still be a creep, but a big one.)
P/U more lube for Twon and me. Ask mommy if I can go out today. Spiffy up my room in the cellar.
Look for a job so mom stops bugging me. Get a new pinup of TBR for my bedroom.

In article said:

Doug Freese said:

Quoted message said:

Remarks:
1. Not a good week in terms of progress. Feeling tired most of the week. This mean be attributed
to the shortening days here or the long run 13.25 miles last week.

Maybe early stages of over training..

Doug, go back and look at his previous 2 weeks of training. In 1 week, he went from 13 miles for
the week and a 6.75 mile long run to 23 miles for the week and a 13.1 mile long run. Is there any
wonder he's feeling bad?

Well, he also did about 24 miles with a 10 mile run in training week ending Nov 2, though perhaps he
was overreaching then too -- he offers a fascinating footnote in that post, take a look ...

tinyurl.comy6ofOpen ↗

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

SwStudio <[email hidden]> wrote:

Mon--6.15mi (48:08) Tue--4.00mi (33:36) Wed--5.85mi (44:31) Thu--off Fri--6.75mi (55:26) Sat-10.00mi
(1:22:55) Sun--off

Total--32.85mi

Goals: Enjoyment and relaxation. One more week of 30ish, and back off for a week to relax a bit.

--
+================================================================+ Jeremy Hallum, System Manager ,
Astronomy, University of Michigan [email hidden]::[email hidden] "Audentis Fortuna Iuvat"