Training Week Ending January 11, 2004

Goal: run 25 mpw, base building for marathon training

Monday: 3.1 miles (28:34). -2F (w/ wind, -23F). This was my first sub-zero running experience, and
it was dreadful. I had wanted to run 4 miles, but it was just too cold and painful, especially
because I didn't have enough layers on.

Tuesday: Colder and windier than Monday, so I stayed inside. 45 minutes elliptical trainer.

Wednesday: 5.3 miles (50:25). 10F (w/wind, 0F). I was better prepared, as I'd bought a warmer hat
and mittens.

Thursday: 5.1 miles (47:32). 17F/6F.

Friday: 7.2 miles (1:09:00). 14F/5F.

Saturday: 5.3 miles (49:26). 24F/12F. Ran directly into wind for the first half, which was a
little tiring.

Sunday: Rest day.

Total: 26 miles

"SwStudio" <[email hidden]> wrote in news:eC%Lb.394$Wx2.11
@read1.cgocable.net:

Quoted message said:

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

cheers,

Sun 9.4 Mon DNR Tue 5.5 Wed 6 Thu 6 Fri DNR Sat 4 Ttl 31

Goals: Currently in a base building phase. Steady increase in MPW and LSD. Backing off every 4th
week. Weight steadily coming off. 245 in June, now 182. Co-workers starting to say I look gaunt.
Since the dictionary says that means "Emaciated and haggard," I'm not sure if that's a good thing.
Regardless, I'm still shooting for 175 by mid February.

I did this week's LSD on the Silver Comet Trail. trailexpress.comsct mainpage.shtmlOpen ↗ This
is a "Rails to Trails" project that converted an old passenger train corridor into an ashphalt
trail. It was in the upper 60s that day, so the trail was full of cyclists, roller-bladers, walkers,
and runners. Fun stuff!

-Phil

In article said:

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

First, I'll join the chorus of thank-yous to you for maintaining this thread, even during some
relatively tough times.

Goals: complete a 6 week base building phase to 48mpw via 40/40/44/44/48/48. Then sit on 48-50
(consolidation phase) until mid-March

My week:

M 4.5/4.5 T 4.5/5.4 W 4.1 T 9 F 30min elliptical S 12 S some cross training, already met
milage goal.

Total 44
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

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

Quoted message said:

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

I enjoyed a good training week for the first time since being taken out by ITBS at the beginning
of December. I ran hard through it at first, then it got worse. I could run 2 miles before pain
would hit. For a month, I did very little running, but kept fit by swimming (2000-2500 m sessions)
and weights.

This week, the ITBS miraculously cleared up literally overnight, thanks to an aggressive self-
massage. I used a dough rolling pin along the full length of the band. Also, I grabbed a pinch-hold
of the band near the knee and violently yanked it to and fro.

Next day, I cranked out 4 miles on a treadmill. 2.7 at 7:30 pace, the rest at 6:38 (top speed of the
lame machine). No lateral knee pain!

I have done 20 miles of running and racewalking since Monday, including an 8 mile road run, and a
fast 4 mile walk (0:34). A week ago I would not have believed I would be doing this much so soon.

I mean, taking whopping 10 day breaks didn't help! DMSO brought only a measure of temporary relief.
(I don't bother with ice and wussy over-the-counter oral anti-inflammatories). Just hours before
that massage, I had run less than two miles to pain. Recovery was nowhere in sight. In fact, even
swimming was starting to aggravate the condition. Amazing.

Mon: 8.5k including 3 x 500m at 5k-10k pace (3:40/ 3:45/km)
Tue: off
Wed: 5k including 1k at MP.
Thu: Tiberias Marathon 2:57:22 + 2k gentle warmup
Fri-Sun: off

Total: 57 km (35 miles).

I'm planning on taking a break until the end of the month. Will do some walking and some general
exercises to maintain fitness.

Anthony. Jerusalem, Israel.

Goals: Connemarathon 28th March. Bring the mileage back up after last week's flu.

Mon: 8 miles Tue: 5.5 incl 5x5 hills Wed: DNR Thurs: 8 miles Fri: 5.5 miles Sat: 10 miles
Sun: 15 miles

Total: 52 miles

--
Colm

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

goals: stay healthy, get better at running faster/longer so's to have a decent first marathon.
Upcoming races: half-marathon Jan 18, 15K Jan 24, 10K Feb 7, marathon Feb 22.

M: 6.2mi (9:35)
N: 7.1mi (8:44)
O: 8mi track night incl 3x1600 (6:37, 6:46, 6:37)
P: 9.1mi (8:32)
Q: 3.1mi (9:47) Sa: 5.1mi (9:32) Su: 22.14mi (9:30)

total: 60.7 miles

Since last Sunday's half-marathon I've had a little ITB trouble. It was mostly gone by Wednesday,
but I ran hard Wednesday night and again Thursday morning and wracked it again. The rest of the week
consisted of pretty slow going. This made for a VERY long run this morning (3
1/2 hours), but since that's the marathon-time I'm shooting for, I figure I got the benefit of
knowing what 3 1/2 hours on my feet feels like.

Good week all

Karen

SwStudio said:

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

M - 3 miles T - 3 miles W - 2 miles T - 2.5 miles F - 2 miles + 1 hr soccer S - 4 miles S
- 3.5 miles

total: 20 miles (all at between 8-12 minute pace.)

goals: build up base to 20 mpw.

jobs

Goal: Wokingham 1/2M, sub 1:14 if conditions are good.

Monday: pm) 3.1 miles - medium-medium/hard

Tuesday: am) 3.65 miles - medium pm) 4.85 miles in total, 7 x 800m w/2:30 rec - hard

Wednesday: pm) 7.45 miles - medium

Thursday: pm) 5.65 miles, fartlek inc 15x30sec w/30sec - medium-medium/hard

Friday: REST

Saturday: pm) 9.6km Hampshire XC League Race, 34:27, 35th place Was quite hilly, but I had
a good run.

Sunday: am) 16 miles, hillyish - easy-easy/medium

Total run: 47 miles

--
Brian Wakem

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

Goals: Build to a consistent 28-30 mpw, including a long run of 12+ miles; trail half-marathon in
the fall; loose about 30 lbs in calendar year 2004.

M 5 mi T 4 mi W 4.1 mi Th 9 mi F DNR S 3.8 mi S DNR (2.5 mile letterboxing hike--if you're curious,
visit www.letterboxing.org)

Total: 26.9

Comments: Very happy with my overall mileage for the week. Felt a little "lazy" on Wednesday,
but made up for it by feeling *fabulous* on Saturday. The 9 miler on Thursday was my longest
long run to date, after starting to build a mid-week run last month with runs of 6, 7.5, and 8
miles. Felt much better at halfway than I did on the previous 8-miler. There was a good hill at
mile 7.5 and after that it was grim. Overall I was happy with it, though, and I'll chalk up at
least some of that grimness to the fact that it was midnight and cold. Had to zigzag around a
dead deer on the sidewalk.

The bad news, as far as running goes, is that I find myself somewhat suddenly (although not
unexpectedly) the only adult occupant of my household--which also contains a 6-yo and an 8-yo. The
8-yo is old enough to be "home alone" for relatively short periods (like a 45-minute run through the
neighborhood), but the 6-yo is not. There are possible solutions, but it is going to be more
challenging to get the miles in, to be sure.

Base training for spring/summer triathlon season.

Build Week
M: dnr
N: dnr
O: 5.2 - fast brick (run immediately following a bike workout)
P: 10.0 - easy
Q: 8.6 - easy brick
R: 4.4 - easy brick
S: 18.0 - easy

Total run: 46.2 miles (Swim 10.5k, Bike 191 miles)

Monday- 15 miles, 140 minutes, 30 seconds, approx 9:20 pace (slow, steady run) Tuesday- 12 miles,
111 minutes, 27 seconds, approx 9:20 pace (Treadmill, song fartleks- fast/slow alternating with mp3
songs) Wednesday- DNR Thursday- 10 Miles, 91 minutes, 45 seconds, approx 9:11 pace (slow, easy) Friday-
DNR Saturday- 10 miles, 89 minutes, 13 seconds, approx 8:50 pace (slow long warmup, 8:30 pace, slow
warmdown) Sunday- DNR

Total: 47 miles Goals: Marathon in March (haven't decided which yet!) with 4:30 time or better, 100
mile week at least once this year!

"SwStudio" <[email hidden]> wrote in message "]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training week and goals.
:
:
:
:
: cheers,
: --
: David (in Hamilton, ON) www.allfalldown.org
:
:

In article <[email hidden]>,

SwStudio said:

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

Goal six-foot-track in mid-March

Sun 12km 5:00/km off-road Mon DNR strained muscle in foot playing beach soccer Tue 8x400m intervals
@ 1:18-1:20 + 2km warm-up/cooldown Wed 12km ~6:15/km up and down Mount Gollarribee 600m climb over
6km on dirt with loose gravel Thu 4x1km intervals @ 3:29-3:33 + 2km warm-up/cooldown Fri 12km
5:30/km off-road Sat 12km 5:35/km off-road

Total 54km

Very odd weeks training. Hill-training was good preparation but it knocks you about. It'll take a
week before I'm ready to it again. With the interval training resulted in a low volume but certainly
didn't feel like an easy week.

I'm not sure how beneficial the interval training is at this stage but I'd be invited to join some
very good runners holidaying nearby and its an interesting change. Educational to see how track
runners train.

Met echidnas on two of the last three runs - but failed to find any when I went back with
my daughter.

Andrew

I too am building my base for a May marathon... That's why I quit running for the winter and cross
country ski. This week I got 2 - 2 hour skis in plus 4 - 1 hour skis. Total = 8 hours skiing = about
the equivalent of 64 miles running, maybe more as nordic skiing burns more calories due to the extra
aerobic component of using the arms, back and stomach more.

JK

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

Quoted message said:

Goal: run 25 mpw, base building for marathon training

Monday: 3.1 miles (28:34). -2F (w/ wind, -23F). This was my first sub-zero running experience, and
it was dreadful. I had wanted to run 4 miles, but it was just too cold and painful, especially
because I didn't have enough layers on.

Tuesday: Colder and windier than Monday, so I stayed inside. 45 minutes elliptical trainer.

Wednesday: 5.3 miles (50:25). 10F (w/wind, 0F). I was better prepared, as I'd bought a warmer hat
and mittens.

Thursday: 5.1 miles (47:32). 17F/6F.

Friday: 7.2 miles (1:09:00). 14F/5F.

Saturday: 5.3 miles (49:26). 24F/12F. Ran directly into wind for the

first

Quoted message said:

half, which was a little tiring.

Sunday: Rest day.

Total: 26 miles

congrats Phil - you only look haggard to the coworkers used to a chubby Phil. To the rest of the
world you look great is my guess. JK

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

Quoted message said:

"SwStudio" <[email hidden]> wrote in news:eC%Lb.394$Wx2.11 @read1.cgocable.net:

Quoted message said:

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

cheers,

Sun 9.4 Mon DNR Tue 5.5 Wed 6 Thu 6 Fri DNR Sat 4 Ttl 31

Goals: Currently in a base building phase. Steady increase in MPW and LSD. Backing off every 4th
week. Weight steadily coming off. 245 in June, now 182. Co-workers starting to say I look gaunt.
Since the dictionary says that means "Emaciated and haggard," I'm not sure if that's a good thing.
Regardless, I'm still shooting for 175 by mid February.

I did this week's LSD on the Silver Comet Trail. trailexpress.comsct mainpage.shtmlOpen ↗
This is a "Rails to Trails" project that converted an old passenger train corridor into an
ashphalt trail. It was in the upper 60s that day, so the trail was full of cyclists, roller-
bladers, walkers, and runners. Fun stuff!

-Phil

WOW! 44 "dainty treadmill" miles...

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article said:

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

First, I'll join the chorus of thank-yous to you for maintaining this thread, even during some
relatively tough times.

Goals: complete a 6 week base building phase to 48mpw via 40/40/44/44/48/48. Then sit on 48-50
(consolidation phase) until mid-March

My week:

M 4.5/4.5 T 4.5/5.4 W 4.1 T 9 F 30min elliptical S 12 S some cross training, already met
milage goal.

Total 44

[email hidden] (Kaz Kylheku) wrote in message news:<[email hidden]>...

Quoted message said:

Quoted message said:

I enjoyed a good training week for the first time since being taken

out by ITBS at the beginning of December.

Did you pay? Or did you go "dutch treat" ?

In article said:

WOW! 44 "dainty treadmill" miles...

That's 44 miles more than you did, troll.

The 4.1 miler was on treadmill, everything else outside.

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

M - 4 mi @ 9:00 Eberwhite trail T - 5 mi @ 8:45 Indoor track W - 4 mi @ 9:00 Indoor track T - 4 mi @
8:45 Eberwhite trail F - 3 mi @ 8:20 Indoor track S - 8 mi @ 9:22 Gallup Park S - Rest Day

Total: 28 mi

Goals: --Starting second week of 5-month marathon build-up program. Target is Dexter-Ann Arbor Half
Marathon on June 6.

Still backing off on pace to ward off shin splints.

Scott

SwStudio said:

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

cheers,