Training Week Ending January 16, 2005

Kind of a sluggish week. Of course, I cranked up the miles a bit, and hung
on to my harder workouts,which explains a lot...I'll look for a 50k in
February, if I start feeling sharp.

Sun: 14 mi 2:00. 1200’ climb. from Fern Dell out and back. Rain.

Mon: 9 mi easy in 1:20. 800’ climb. from Fern Dell. Rain.

Tue: 10 mi. Tempo. 20 min w/u, 40 min tempo @150hr 960’ climb, 35 min easy.

Wed: 8 mi easy, 700’ climb, 1:11:30.

Thu: 10 mi Speed(?). 25 min w/u, 10 x 440 (91.7 158/170 avg/max hr), 25
min w/d.

Fri: 8 mi easy, 700’ climb, 1:12:58.

Sat: 18 mi, 2:55. No zip. 131HR avg, 2,350’ climb. 2013 kcal.

Total: 77 miles, 6700’ climb.

Terrible week. Today (Sunday) is 3 weeks out from Tampa Bay Marathon. I'm
trying to decide if I should go ahead a run it or not.

Monday- DNR- still recovering from last week's disastrous 12-miler (was
sick, fell apart. Finished, but it wasn't pretty. Achilles tendons
absolutely killing me, calves strained)
Tuesday- DNR- Achilles tendons still very tender
Wednesday- 20-miler on hills, very warm and humid conditions. At mile 16 (4
miles from car), calves started really hurting- not the kind of pain to
ignore, back was hurting and achilles were hurting. Had to walk/run the
rest of the way.
Thursday- DNR
Friday- 5-miler easy
Saturday- DNR
Sunday- I'll run 4 or 5 easy today.

My Tampa Bay goal is "iffy" at best. I just want to finish this marathon
without hating it or walking it. But my body is pretty beat up right now.

bikeme said:

Terrible week. Today (Sunday) is 3 weeks out from Tampa Bay Marathon. I'm
trying to decide if I should go ahead a run it or not.

If your achilles tendons are hurting *during* the run (not just after), that's
not a good sign. But the taper could help. I'd suggest go very easy in those
last 3 weeks, and hope that your tendons improve. Up to you whether to run it,
but might be worth at least getting your achilles tendon looked at to make sure
you're not about to rupture it.

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

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

Quoted message said:

Kind of a sluggish week. Of course, I cranked up the miles a bit, and
hung on to my harder workouts,which explains a lot...I'll look for a
50k in February, if I start feeling sharp.

Then do it as a training/long run. You're not one of those people that
only toe the line when they can race 100%? 😉

-DougF

good week of training, didn't do the snowshoe race, conditions less than
ideal but they were doable.

Monday 7.9 miles 51:55 uptempo
Tuesday 2.2 miles easy just wanted to stretch legs
Wednesday rest day
Thursday 8 miles 1:11 group run in dense fog
Friday rest day
Saturday 19.4 miles 2:14:24 want to run 7 minute pace or better, made
it.
Sunday 8.5 miles 1:02:50 easy
quads a little sore from yesterday but very happy with the week of
training. will continue to do my long runs under 7 minute pace if
possible. Taking the day before my long run off helps with running a
good pace during long run.
6 weeks til marathon. May have to change my under 3:15 goal to under
3:05
Happy Training,
Scott

Recovering from tibial stress fracture.

If you are ever recovering from a stress fracture then take a look at my
training logs as a good example of overdoing it.

Slight pain Thursday.  Again on Saturday but worse.  Much better today
though - only very slight discomfort for about 60 seconds mid-run.

I'm off to write out 500 times, in my best handwriting "I will not run the
morning after a session.  I will not run on the roads or other hard
surface.  I will not increase my weekly mileage by over 40%!!".

Monday:
pm) 7.25 miles - easy/medium

Tuesday:
pm) 6 miles in total, 6 x ~800m w/1min jog rec - hard

Wednesday:
am) 6.75 miles - easy,medium
pm) Mountain Bike, 0:57, hilly

Thursday:
pm) 9.75 miles, hilly - easy/medium

Friday:
pm) Road Bike, 52.25 miles, 3:00 - medium

Saturday:
pm) 6.75 miles - medium

Sunday:
pm) 9.5 miles, hilly - medium

Total run: 46 miles
Total Bike: 64.5 miles

--
Brian Wakem

"Doug Freese" <[email hidden]> wrote

Quoted message said:

Then do it as a training/long run. You're not one of those people that
only toe the line when they can race 100%? 😉

No, but what usually happens is:

1. I go out slower than normal, in the middle or back of the pack.
2. I start blowing by people after a couple of hours.
3. I start racing.
4. I have a pretty good race.

Interesting, eh? Maybe that's *your* game....have I snatched the stone from
your hand?

A great week in pretty cold conditions. My water froze in the bottle today
during my longest run ever 16 miles. And I felt great the whole time!

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

Quoted message said:

"Doug Freese" <[email hidden]> wrote

Quoted message said:

Then do it as a training/long run. You're not one of those people
that only toe the line when they can race 100%? 😉

No, but what usually happens is:

1. I go out slower than normal, in the middle or back of the pack.
2. I start blowing by people after a couple of hours.
3. I start racing.
4. I have a pretty good race.

Interesting, eh? Maybe that's *your* game....have I snatched the
stone from your hand?

I tried albeit inadvertantly at a 70 to push the pace from the start and
although the time on the clock looked good, I felt like [censored] for the
last 15 miles. So I revert back to the rock you snatched from my hand -
go easy and finshed strong. 😉

-Doug

98
f you w

mon: off, back thrown out
tues: 0:30 bike trainer, 0:25 walk treadmill
wed: 1:00 walk incline treadmill
thur: 0:30 bike trainer, 0:30 walk treadmill
fri: 1:01 ran, hr 140
sat: 1:00 walk
sun: 1:21 biked outside, hr 143

Plagued by a thrown-out back early in the week.

SwStudio said:

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

M - -
T - -
W - -
T - -
F - -
S - 4 miles @ ~8:30
First run in over 6 weeks. Could feel it in my lungs.
Felt good though, running after a long time.
S - -

total: 4 miles.

goals: build up back to 25-30 mpw quickly.

jobs

Mon 0:50 9k 6mi 25' up, drills, lines + 10' down
12 x 150m/70m in 30"/30"
Tue REST

Wed 0:49 9k 6mi Easy, on roads, 4 x 1' quicker

Thu 0:50 9k 6mi 26' up, drills, lines + 11' down
10 x 200m/90m in 41"/41"
Fri REST

Sat 1:00 12k 7mi Accelerating easy pace->threshold pace

Sun ???? ??? Running shuttles at cross country day which the club
organises each year. 970+ runners of all ages.
Unknow kms jogging all over the place + took part in
works team event : 3970m in 16:13
_______________
Tote 5h 42k 26mi

Quoted message said:

I tried albeit inadvertantly at a 70

That had to be what? 15 years ago that you were 70?

Leafing through rec.running, I read a message from
[email hidden] of 15 Jan 2005:

Quoted message said:

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

Mon 0.00 rest
Tue 8.13 3 up, 4 @ LT, 1 down
Wed 10.50 med long
Thu 5.00 easy
Fri 10.00 aerobic
Sat 4.02 easy
Sun 19.30 long
------------------------------
Wk 56.95
Yr 131.11

Week 5 of 18 weeek training program for Boston, week 5 of 6 week
endurance phase.

Racing Goals:

Tune-up races for Boston
3/5/05 Chattahoochee Roadrunners 10K, Atlanta GA
3/19/05 Leprechaun Road Race 10K, Dublin GA
4/2/05 Cooper River Bridge Run 10K, Charleston SC

4/18/05 Boston Marathon, Boston MA

Dreaming ahead:
Looking for some sort of trail marathon or 50K during our family
reunion in the San Francisco area in July.

Both of these look pretty good:
http://www.pctrailruns.com/Angel_Island.htm
http://www.pctrailruns.com/Santa_Cruz_Mountains.htm

Has anyone (Dan Stumpus?) done these?

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.

Leafing through rec.running, I read a message from dot.h@#duh?att.net of
16 Jan 2005:

Quoted message said:

I had switched to a camelbak by the time I heard about that (from
someone in Fairbanks, iirc)

Are you using this with your CamelBak?
http://tinyurl.com/6p9a7

Phil M.

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

Quoted message said:

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

M - am/ab routine + stretch, 30 min upright bike, easy
- pm/5x2000m (7:20), 2:40 recov., 2km up, 1km down
T - off
W - ab routine + stretch, 14km easy
T - ab routine + stretch, 15km moderate
F - am/weights + ab routine, 30 min upright bike, easy
- pm/4x(3min @ 11.6mph--->3min @ 5.8mph), 3k up, 4k down
S - 10km easy
S - 6km easy (interrupted planned long-ish run)

total - 72km (45 miles)

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

Tues- 12 miles

Thurs- 8 miles. Sore hamstring afterwards and the next day.

Fri- Extra long hard day at work, leading to-
Sat- Nothin.

Sun- 13 miles. I wanted to make up for Saturday, and this was the
longest run I felt comfortable doing.

Total- 33 miles. Still slackin...

SwStudio said:

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

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

"Donovan Rebbechi" <[email hidden]> wrote in message
news:[email hidden]...
: On 2005-01-16, bikeme <[email hidden]> wrote:
: > Terrible week. Today (Sunday) is 3 weeks out from Tampa Bay Marathon.
I'm
: > trying to decide if I should go ahead a run it or not.
:
: If your achilles tendons are hurting *during* the run (not just after),
that's
: not a good sign. But the taper could help. I'd suggest go very easy in
those
: last 3 weeks, and hope that your tendons improve. Up to you whether to run
it,
: but might be worth at least getting your achilles tendon looked at to make
sure
: you're not about to rupture it.
:
: Cheers,
: --
: Donovan Rebbechi
: http://pegasus.rutgers.edu/~elflord/

Do you think a rupture is real possibility? I had an orthopedic doc tell me
last summer that I wouldn't blow out a tendon by running. He stated it
almost as if it were an impossibility.

The tendon pain while running is usually more like occasional jabs, except
for the 20-miler last week.