Training Week Ending January 22, 2006

Hey all,

It's been what.... a year, maybe more... since I've posted in rr (used
to be a regular here for years, but been very busy with life lately),
so I thought I'd pop back in and see what's shakin'. Guess I'll give a
very brief intro of myself for the folks who don't know me at all:

Been running since 1999 here in Ottawa, Canada. First race in 2000.
First (only) marathon in 2001. Have raced 5k's, 10k's, 10-milers, HM's
and sprint triathlons (six tri's to date). Done close to 40 races, all
told. I eat way too much, and lately, it's been mostly junk food.
Packing on a mini spare tire, and realize I must get with it or I'm
going to have troubles training for my first Olympic distance triathlon
this summer. Which leads me to.....

Goal #1: complete my first Olympic distance triathlon this summer (in
Ottawa)
Goal #2: complete my first half marathon in four years this May, in
Ottawa

Training these days is very different from how I used to do it, but
man, am I progressing faster than ever. It's all on treadmill - no
injuries, even with the increased mileage on long runs. No ITBS, which
used to plague me like crazy, even at shorter distances. Come March, or
whenever weather is less insane and the roads are bare, I'll venture
outside again, for at least some of my training.

My week (typical of most weeks):

s-rest
m-long run 1:30
t-rest
w-missed run due to other [censored]
t-ran :40 at near race pace
f-rest, drank and ate like a fool
s-swam :45 (tri maintenance w/o), ran :40 tempo
s (today)-rest
(tomorrow is long run)

Thoughts: I need to throw in some core workouts.... getting sore hips
and low back... not necessarily during or after runs, but at other
times. Also must do at least a bike session or two per week as tri
maintenance. Am getting back on track nutrition-wise starting this
weekend. Too much junk food on a near-daily basis. Having just
celebrated my 42nd birthday, I now realize it's going to take more work
than ever to get and stay lean for racing. Or just accept the paunch
and slower race times - NO WAY!

g'day,

Cam

Goal : PB marathon (<2:55) this year

Did another "Hadd test" this week. Previous one was done on 9/9/2005. The
last stage was a bit screwed by the presence of 2 classes of middle-school
kids on the track for a sports lesson (they do have priority during lesson
times). So I had to slow and weave through them, despite their teacher
shouting at 'em to keep the outside lane clear, so only the last 1.1km
were at the full 179-180bpm and pace for last 3 laps was approx 3'44/km.

September 2005 January 2006 - same weight but 15°C cooler
140 5'56/k 9'32/mi 5'17/k 8'30/mi ("rogue" data point in 9/9 test)
150 5'12/k 8'22/mi 4'51/k 7'48/mi
160 4'38/k 7'27/mi 4'26/k 7'08/mi
170 4'12/k 6'45/mi 4'05/k 6'34/mi
180 3'54/k 6'16/mi 3'47/k 6'05/mi (174bpm Av. only this time)

Time km mi avHR%
Mon 0:54 10 6 71 Easy on roads round work.

Tue 1:17 15 9 78 39' at 75%, 32' at 80%, 6x20" strides
Roads&riverside footpath into Toulouse and back

Wed 0:48 10 6 79 30' up @ 75% + lines, 3' down. Club track
11 x 200m/125 in 38-39"/46-48" jog

Thu 0:00 Planned rest.

Fri 1:34 18 11 78 Hadd test. 90"/100m walk between reps.
22' up, 10' down, 5x2410m

Sat 1:30 16 10 71 Easy. Usual out and back near home.

Sun 2:11 25 16 75 43' @ 70% = 5'36/k 9'00/mi - down to local lake
56' @ 80% = 4'44/k 7'37/mi - 2x round+part return
32' @ 75% = 5'20/k 8'34/mi - rest of return home

_________________
8:14 94km 58mi

Quoted message said:

It's been what.... a year, maybe more...

Maybe more. Your last post appears to be April '03.

Quoted message said:

to be a regular here for years, but been very busy with life lately),

I do remember you from way back. Your sebaticle was about the time I was
coming back.

Quoted message said:

I now realize it's going to take more work than ever to get and stay
lean for racing. Or just accept the paunch and slower race times - NO
WAY!

For me, it helped to have been overweight while achieving my younger PRs
(10 years ago). At 48 I've been able to beat some of those PRs since I had
about 20 lbs of baggage that I could throw overboard. ;-) The PRs may be a
little harder to come by now that I don't have a lot of baggage.

Welcome back Cam!

--
Phil M.

mon: off, bongo board 20 mins
tues: 0:36 ran mod/hard, 160' climb, +0:22 walk
wed: 0:30 bike trainer, +0:30 incline treadmill walk
thur: 0:45 ran moderate, +0:20 walk, weights
fri: 1:41 bike, 680' climb
sat: 1:15 ran technical trails (0:45 @ 80-90%) , 1260' climb, +0:10 walk
sun: 0:43 mtn bike, 420' climb
0:25 ran jeep trail, 60' climb
0:23 mtn bike, 200' climb

Mild weather is great for running, 60f yesterday for trail run! Enjoying the
cross-training, and this my 3rd week of more regular running after a month
off now feels great. But that month off in Dec. was just what I needed. Last
year it came on it's own in Feb. as I got sick on and off for a month. This
time I'm in much better shape starting the year, and all those little
nagging sore spots got healed up nicely.

Goals: Ramp up hours per week running and long runs; lose weight;
escrarpment trail run July. Other races tbd.

-Tony

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

Quoted message said:

Hey all,

It's been what.... a year, maybe more... since I've posted in rr (used
to be a regular here for years, but been very busy with life lately),
so I thought I'd pop back in and see what's shakin'. Guess I'll give a
very brief intro of myself for the folks who don't know me at all:

<snip>

Hi Cam, nice to see you around. I'm glad to hear the ITBS
isn't an issue like it was before, I had figured you had written
off running after all the bad luck you went though.

I quit running for over half a year in 2005, basically during the
warmer part. My somewhat new business as a race director
was ironically making life too busy to run. Here I was thinking
it would be a dream job for a runner. ;-)

Anyway, I've been back at it steadily since Setember or so and
hope to run a marathon in May (probably Mississauga). I will
also do ATB. I may be in Ottawa for the NCM, maybe we can
meet up for a beer or two.

cheers,
--
David Hirsh, director
www.urbanburn.com - half marathon, full throttle!
www.absolutelyaccurate.com - Hamilton's summer series!

Phil M. said:

Quoted message said:

It's been what.... a year, maybe more...

Maybe more. Your last post appears to be April '03.

Feb 6 2005

http://tinyurl.com/acrus

Sun: 21 (9:58)
Mon: 6
Tue: 19
Wed: 6
Thu: 12
Fri: 6
Sat: OFF

Total: 70 miles

All runs at easy pace ( 9:15-10:50 per mile )

Goals: lose weight; prepare for a possible spring marathon

SwStudio said:

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

It's been another great week!

I've lost 10.5 pounds since 12/26 and feel better than I have in
years!!! : D

Mon: Core & weight work - 45 min. (someone was asking about core
exercises, if they like, I could post some, let me know...)
Tues: 2 mile run
Wed: Core & weight work - 45 min
Thur: 2 mile run
Fri: didn't work out, but wound up walking 4 miles, long story...
Sat: Skied at Sugarbowl, time spent actually skiing (minus lift lines &
lunch) 2 hours
Sun: 2 mile run

Total mile ran this week: 6 mi
Total for 2006 so far: 15.75 mi

Martha

"Black Metal Martha" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Mon: Core & weight work - 45 min. (someone was asking about core
exercises, if they like, I could post some, let me know...)
Tues: 2 mile run
Wed: Core & weight work - 45 min
Thur: 2 mile run
Fri: didn't work out, but wound up walking 4 miles, long story...
Sat: Skied at Sugarbowl, time spent actually skiing (minus lift lines
&
lunch) 2 hours
Sun: 2 mile run

Total mile ran this week: 6 mi
Total for 2006 so far: 15.75 mi

Ya know Martha, I think you following one the most reasonable plans for
a runner just beginning. Go slow, steady, lose the weight slowly and
keep of the mixture of activities Good job!!!!!!

-DougF

Doug Freese said:

"Black Metal Martha" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Mon: Core & weight work - 45 min. (someone was asking about core
exercises, if they like, I could post some, let me know...)
Tues: 2 mile run
Wed: Core & weight work - 45 min
Thur: 2 mile run
Fri: didn't work out, but wound up walking 4 miles, long story...
Sat: Skied at Sugarbowl, time spent actually skiing (minus lift lines
&
lunch) 2 hours
Sun: 2 mile run

Total mile ran this week: 6 mi
Total for 2006 so far: 15.75 mi

Ya know Martha, I think you following one the most reasonable plans for
a runner just beginning. Go slow, steady, lose the weight slowly and
keep of the mixture of activities Good job!!!!!!

-DougF

Thanks! I few years ago, I had started up running and I didn't have the
right shoes. I would up with shin splints. So, this time around, I got
the right shoes and didn't try to hurry and up my mileage too fast.

I think it also helps that I'm in reasonably decent shape; I walk to
and from work, hike, ski and in the summer, do my fair share of
backpacking.

Right now, all I know is I've missed running so much...how could I let
it go for so long?

Martha

Quoted message said:

Phil M. said:

Quoted message said:

It's been what.... a year, maybe more...

Maybe more. Your last post appears to be April '03.

Feb 6 2005

http://tinyurl.com/acrus

I was searching his email address
http://tinyurl.com/78eht

--
Phil M.

Quoted message said:

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

Day Mi Type
-------------------------------------------------
Mon 0.00 rest (weights)
Tue 9.36 easy (abs)
Wed 10.91 medium long
Thu 6.02 easy (abs, weights)
Fri 12.04 medium long
Sat 5.38 easy (abs)
Sun 17.01 long
-------------------------------------------------
Week 61
Year 196

Training:
Week 8 of 18-week training plan.

Events:

2/25/06 Silver Comet Ultra Run 50k
http://www.tynesweb.com/guts/e-scur.html

4/1/06 American River 50-mile Endurance Run, Sacramento CA.
http://www.run100s.com/AR50/

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 said:

Hi Cam, nice to see you around. I'm glad to hear the ITBS
isn't an issue like it was before, I had figured you had written
off running after all the bad luck you went though.

Thanks, David! nope, i never gave up on it.... i just modified my
training so the ITBS wouldn't flare up. the tri training has helped
immensely. the treadmill is a godsend.... at least for winter months,
when the ITBS usually begins to rear its ugly head.

Quoted message said:

I quit running for over half a year in 2005, basically during the
warmer part. My somewhat new business as a race director
was ironically making life too busy to run. Here I was thinking
it would be a dream job for a runner. ;-)

but i guess you have figured out a way to do both now? well, at least
you can run in the off-season.

Quoted message said:

Anyway, I've been back at it steadily since Setember or so and
hope to run a marathon in May (probably Mississauga). I will
also do ATB. I may be in Ottawa for the NCM, maybe we can
meet up for a beer or two.

you bet! just give me a heads up ahead of time, and i'll plan for it.
happy and healthy training!

Cam

Mo: ~2 mi (or more?) jogging downhill with Dan Stumpus near Pasadena
after hiking up. Just after turning around and heading down from the
zenith of our ascent, Dan shared with me that apparently the neural
circuits used in holding a conversation are also responsible for
calculating foot plants while running downhill on a narrow irregular
trail with hundreds of feet of drop off the trail's edge. So you can't
really do both well at once. He then proceeded to engage me in
conversation the entire way down. I was thinking "he's an old dude,
and raced a 50k yesterday; surely his fading brain cells will fail
before mine," while he reckoned that his thousands of miles of
experience on this and similar trails trumped my relative youth. In
the end we both reached the bottom without injury, which probably just
illustrates that Dan and I are too dull as conversationalists to
seriously distract anyone.

Tu: DNR, but miles and miles of walking in the name of tourism.

We: 9.25 mi easy-mod, slightly hilly road miles in Pasadena & Altadena

Th: 6.5 mi easy in downtown LA - Little Tokyo, Chinatown, El Pueblo,
and some pretty creepy night-of-the-living-dead and then desolate
blocks on, I guess, the fringes of fashion and warehouse districts.
Downtown LA, like its Vancouver counterpart, is a potent reminder of
just how squeaky clean nearly all of NYC is these days.

Fr: AM 4.0 moderate, Griffith Park hills, after hiking a similar
distance. For those not familiar with it, LA's Griffith Park is 5
times the size of NYC's Central Park and its hills are over 10 times as
high. About a quarter zillion miles of trails and fire roads.

Sa: 3000+ miles, 37000' elevation gain, brisk tailwind

Su: 11.8 mi, moderately hard steady-state run in Brooklyn's Prospect
Park, which had never previously seemed quite so flat

wk: 33.55 bicoastal miles plus much walking
mo: 106.75
yr: 106.75

goals/schedule:

- lose holiday & vacation weight, get back down to about 140
- major races Utica Boilermaker 9 July; fall 42k, likely NYCM
- 4 phase training for BM - phase 2 (reps) starts 5 Mar
- host a small super bowl party, hoisting a few ahrns and waving my
terrible tahl for the stillers

S: 90 min spincycle
M: 90 min spincycle
T: 60 min spincycle
W: 90 min spincycle
Th: 60 min spincycle
F: DNS/R
S: DNS/R

Goal: Run again
[get new shoes when I can afford]

mon: 8
tues: 7 5 x 5 min @ 10 k pace
wed: 0
thur: 9.8 2 X 20min @ MP
fri: 6.2
sat: 10
su: 17
total : 58

Goals:
Lose 6 lbs
Racing ??

"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 Hirsh, director
www.urbanburn.com - half marathon, full throttle!
www.absolutelyaccurate.com - Hamilton's summer series!

SwStudio kirjoitti:

Quoted message said:

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

MON am 0:50 easy running

TUE pm 0:30 "doublepoling" (upper body strength/endurance for
XC-skiing)

WED
THU rest, recovery and detraining due to the arrival of extreme cold
weather front, -22° C
/- 7° F or below with a wind straight from Siberia and a
certain amount of well-earned
laziness

FRI am 0:50 easy running
pm 0:30 "doublepoling"

SAT 1.20 steady state running

SUN 1:00 easy running

Reflections: double underwear, gloves, socks and headwear can make
running in -22°C relatively pleasant; if you don't care about the hoar
on your eyelashes and the incredulous looks of the passers-by inside
their warm cars:-)

An easy week which I like to think justifis the intended two-digit
training hours in the next three weeks..

Anders

Cam, Good to hear you're doing better and welcome back. We have a bigger
share of trolls lately so just ignore them. I'm beginning to think the
trolls are proportional to the bizarre weather and failing ozone layer.

-DougF

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

Quoted message said:

Mo: ~2 mi (or more?) jogging downhill with Dan Stumpus near Pasadena
after hiking up. Just after turning around and heading down from the
zenith of our ascent, Dan shared with me that apparently the neural
circuits used in holding a conversation are also responsible for
calculating foot plants while running downhill on a narrow irregular
trail with hundreds of feet of drop off the trail's edge. So you
can't
really do both well at once. He then proceeded to engage me in
conversation the entire way down. I was thinking "he's an old dude,
and raced a 50k yesterday; surely his fading brain cells will fail
before mine," while he reckoned that his thousands of miles of
experience on this and similar trails trumped my relative youth. In
the end we both reached the bottom without injury, which probably just
illustrates that Dan and I are too dull as conversationalists to
seriously distract anyone.

Sir Charles,
You're still invited 90 miles north to the Catskill Mountains to run
with me. If you catch a winter run you can meet some fun runners plus
one antique (me) and one seasoned female (58). The old babe has done
the Hawaii Ironman the last three years and runs Boston in about
3:30-3:40. The rest of the youngsters are improving rapidly. This is the
best condition I have seen them in years. About 6 of us doing the HAT
race in March and on target with the training . By the way, I tend to
be quite verbose on the uphills.

-DougF