Training Week Ending January 4, 2004

I'm currently building a base before marathon training starts on the 26th.

M: 4 miles (37:29) + upper body weights
N: 5.3 miles (49:34) + lower body weights
O: 5.9 miles (55:14) + upper body weights
P: 4.2 miles (39:58)
Q: 6.6 miles (62:52) + upper body weights
R: 50 minutes elliptical trainer + lower body weights
S: rest day

marisa

Base training right now.

Mon: DNR Tues: ~4.2 miles - took a new route that has some nice hills on it. Really enjoyed this
run. Wed: DNR Thur: DNR - Spent a bunch of time walking around however! Fri: 3 miles - UGH. this
was a hard one. Got a major side ache. These started again. Hope they go away! Sat: 4.5 miles -
Felt much better today Sun: 6 miles - This is an "I hope" distance that should put me around 17
miles or so.

CD

"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.allfalldown.org

"SwStudio" <[email hidden]> wrote in news:5eFJb.39898$mH2.25669
@read1.cgocable.net:

Quoted message said:

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

Sun 8 Mon DNR Tue 5 Wed 6 Thu 5 Fri DNR Sat 4 Tot 28

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
183. Shooting for 175 by mid February.

We went to the Chicago area and I ran an 8-miler on the Des Plaines River trail. Wow! This was quite
a thrill. The weather was unusually warm (mid 50s). I packed every piece of winter running gear that
I owned. I didn't need any of it.

-Phil

Goal: six foot track in mid-March

Sun 20km 5:10/km Mon 16km 5:20/km Tue 25km 5:00/km Wed 16km 5:15/km Thu 12km 5:00/km Fri am 7km
4x1km repeats at 3:30/km + 3 km warm-up/cool-down Fri pm 5km 4:40/km Sat 12km 5:00/km

Plus 0.5-2km each day on beach at 5 year old pace - about ~8:00/km plus stops for shells.

Total ~120km

I'm on holidays and most of this on bush tracks or the beach. Highlight was an encounter with a
Tiger Snake - first I've seen in years. It was moving quickly in the warm weather and was off the
track before I arrived
- presumably heard me coming. They aren't to be trifled with - their bite is roughly 10x more lethal
than a Rattlesnake.

My speed at the intervals was very pleasant surprise. I hadn't done any speedwork since September
and not much running of any sort until December. Lots of slow kilometres in December has apparently
been enough to give me a little pace .

Andrew

Main goal is coming up on Thursday - Tiberias marathon. Enjoying the taper...

Mon: off Tue: Track. 4k warm-up, 4k @ MP (4:10/k , 6:42/mile), 5 min rest/jog 3k @ 1/2MP 4:00, 4:00,
3:45, 4k down Wed: 5k easy Thu: 3.5k up, 3k @ MP - 20% (5:00/k, 8:00/mile) HR: 129-135 3k @ MP - 10%
(4:35/k, 7:22/mile) HR: 142-145 3k @ MP (4:10/k, 6:42/mile) HR: 149-154 (Max HR = 181)
3.5k down Fri: 7.5k easy Sat: 4.5k easy Sun: off

Total: 48km (30 miles)

Anthony. Jerusalem, Israel.

Anthony said:

Main goal is coming up on Thursday - Tiberias marathon. Enjoying the taper...

Good luck, Anthony! You've sure done the training over the past year. Now just execute your plan.

Dot

--
"Success is different things to different people" -Bernd Heinrich in Racing the Antelope

Dot said:

Anthony said:

Main goal is coming up on Thursday - Tiberias marathon. Enjoying the taper...

Good luck, Anthony! You've sure done the training over the past year. Now just execute your plan.

Dot

Thanks Dot!

I appreciate your good wishes! The plan is pretty simple - just a matter of fine tuning depending on
the weather, and those bothersome thoughts like "maybe you could try and aim for just a little bit
faster..."

Anthony.

Goals: Connemarathon 27th March

Mon: 8 miles Tue - Sat: dnr - flu Sun: 10 miles

Total: 18 miles

--
Colm

"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
:
:

Anthony said:

The plan is pretty simple - just a matter of fine tuning depending on the weather, and those
bothersome thoughts like "maybe you could try and aim for just a little bit faster..."

Careful of those "little bit faster" thoughts if they involve going out faster from the staring
line. 😉 Think negataive splits in effort.

Good luck!!!

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

goals: continue training so as to have a decent marathon next month (yikes, *next* month). Upcoming
races: half-marathon Jan 18; 15K Jan 24; 10K Feb 7, marathon Feb 22.

M: 6.2mi (9:09)
N: 7.1mi (9:12)
O: 7.1mi (8:59)
P: 9mi (7:44)
Q: 6.2mi (9:20) Sa: 2mi (8:35) Su: 17mi incl half-marathon (1:38:38), wu, cd

total: 54.6 miles

Thursday's run was supposed to include 5 miles at marathon pace
(8:00), but the fast miles were closer to 15K pace instead. It felt great because I hadn't done any
real speedwork in a couple of weeks and my legs were pretty fresh. Based on this run, I had
great hopes for today's half-marathon, but this morning it was hot (70s F) and sunny and I
ended up running 5s slower than my PR (which was set 3 weeks ago during a rainstorm). I'm not
sure if it was just the heat that did me in; maybe that wonderful tempo run on Thursday took
more out of me than I thought it would. At any rate I get to try a half again in 2 weeks.

Good week all

Karen

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

Quoted message said:

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

Goal: building base

Mon: 4 mi easy Tue: DNR Wed: DNR Thu: DNR Fri: DNR Sat: DNR Sun: 10.3 mi easy

Total 14.3 miles

-Vimal

SwStudio <[email hidden]> wrote:

Mon-off Tue-off Wed-7.6mi (1:00:44) Thu-4.0mi (28:38) Fri-6.25mi (48:16) Sat-12.5mi
(1:41:56) sun-off

Total=30.5mi

Goals-enjoyment, 25mpw during the winter.

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

Base training for spring/summer triathlon season.

Recovery Week
M: 5.6 miles - easy brick (immediate run after a bike workout)
N: dnr
O: 7.6 - easy
P: dnr
Q: 5.6 - easy
R: 8.0 - easy
S: 10.0 - easy

Total run: 36.8 miles (Swim 4.5k, Bike 131 miles)

M - 5 mi easy T - 6 mi - 1 mi warm up - 4 mi tempo - 1 mi cool down W - Swim - 1 mil T - 8.3 mi -
easy F - Bike 1 hour - stationary bike S - 20 mi - LSD S - 5.7 mi - easy TOTAL - 45 mi CAJUNMAN

SwStudio said:

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

M - - T - - W - - T - 4 miles F - 5 miles (2.5 w/c + 2.5 @8:00 pace. knee flared up by the end.) S -
2 miles (knee flared up again.) S - 2 miles (knee was quiet.)

total: 13 miles.

lots of stretching seemed to have helped my knee problem. should've done this instead of taking days
off last year.

goals: to build up to a steady 20 mpw base.

jobs

M-13 miles with 8 mile "easy" tempo at 5:46 pace. T-AM, easy 6 @ 6:45 pace. PM, easy 9 at 6:45 pace.
W-11 miles. 1 mile warmup, then 10minON/5minOFF/8minON/4minOFF/6minON/ 3minOFF/4minON/2minOFF/2minON
then cooldown to finish distance. ON pace
5:22-5:26 except for 5:51 into STIFF wind on 8min section. OFF pace 6:10-
5:1. Rough workout. R-AM, 9 miles very easy 6:45 pace. PM, 8 miles very easy 6:47 pace. F-off
Sa-18 miles easy, 6:52 out and 6:35 back. A little sore but not bad for longest run
since September. Su-AM, 10 miles easy 6:48 pace. PM, easy 6 miles 6:50 pace. Total for
week: 90 miles, highest total since September. Getting ready to hit it hard gearing up
for Boston. Andy Hass

Doug Freese <[email hidden]> wrote in message news:<V_SJb.83638

Quoted message said:

Careful of those "little bit faster" thoughts if they involve going out faster from the staring
line. 😉 Think negataive splits in effort.

Good luck!!!

What a [censored].

In article said:

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

Current goal: do some easy running

Last two weeks:

M 10 T 4.5 W 60min X-training T 8 F 5 S DNR S 12 Total: 40

M 10 T 4.4 W 4.2 / 4 T 9 F 5.8 / 3.5 S 40min X-training S 60min X-training Total: 40.9

--
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.

cheers,

Mon, 12/29 6.0 miles-easy-8:40 pace Wed, 12/31 3.1 miles 23:01 - 7:25 pace Last Run 5K in Albany,
NY. No mile markers or timers. Didn't have a lot in me, and couldn't come anywhere close to my PR of
21:49. Thurs, 1/1 4.2 miles-easy-8:45 pace Fri, 1/2 4 miles - treadmill-easy-8:56 pace Sun, 1/4 8
miles-easy-untimed

Total 25.3 miles

Goals for 2004: lose 20 pounds, get some PRs, include speed work for first time in ten years of
running, average at least 30 miles a week, start running club where I live, set up some races.
Upcoming races: I have a long trip for work to San Diego in late Jan.-early Feb, and hope to run a
couple 5Ks out there.

Kirk Leach Tegucigalpa, Honduras