Training Week Ending July 10, 2005

Quoted message said:

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

Mon 0.00 rest (abs, weights)
Tue 8.72 gen aerobic
Wed 5.07 easy w/ 4 x 30 second strides, abs
Thu 7.93 long run pace
Fri 0.00 rest abs bi
Sat 5.67 easy 97°
Sun 12.82 med long
-----------------------------------------------------
Week 40
Year 1,087.15

Training:
A relatively easy week. Next week I'll start an 18-week training plan
(from Advanced Marathoning by Pfitzinger & Duglas) to prepare for a
November 50k or marathon (see below).

Racing:
I've been looking at doing a 50K trail race. The Dizzy Fifties Trail Run
on November 19 could be a good one. http://www.dizzyfifties.com It is
within driving distance (200 miles from Atlanta). It appears to be a
relatively easy 50k. This would be the second year for this event. There
were 77 finishers last year.

My other choice would be the Chickamauga Battlefield Marathon on
November 12. http://tinyurl.com/8k6ax Most reports on marathonguide.com
are positive. However, it is run mostly on asphalt. About 300 finishers
last year.

If anyone has any recommendations for a 50K in November, please let me
know.

Have a great week rec.runners.

--
Phil M.

He who can no longer pause to wonder and stand rapt in awe is as good as
dead; his eyes are closed. --Albert Einstein

SwStudio said:

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

goals: get to the marathon start without injury; run a real good one.
upcoming races: maybe a 5K July 16 (but not likely); half-marathon Aug 20;
15K Sept 3; 20K Sept 18; marathon Oct 15.

Su: 12mi (8:57)
M: 10mi incl 10 x 100m strides. did not race 5K as planned.
T: AM 6mi (9:09), PM 4mi (9:15), 15min stairstepper (1.67mi)
W: 14mi (8:31)
R: 6mi (9:36), slow like a spider
F: AM 8mi (8:23), PM 4mi (9:06)
Sa: 6mi (8:55)

total: 70mi running, 1.67mi stairstepper

Week 4 of Pfitzinger.

This week worked out light in miles because I switched my long run day the
week before. No matter; this coming week the plan calls for 80 including a
20-miler (today), a tempo run, and 2 med-long runs. This week I'm also
scheduled for big-time dental surgery, though that's not something the plan
calls for. I've scheduled the surgery for after a 15-miler and before the
next day's recovery run, so it should be ok.

good week all

Karen

--
live! vicariously!

mon: off
tues: 1:21 ran easy
wed: 1:44 biked easy/moderate
thur: 1:22 ran easy
fri: off - stressed, tired & raining 🙂
sat: 1:22 biked moderate, some LT up hills
sun: 3:44 ran long, temps 75-95, med humidity:
(1:03 easy on flat trails & roads,
1:00 LT session (0:50 @<=LT):
(hill is mostly steep & technical >600' vert)
4 min @ 160 flat "warmup",
2 min rest (walk)
2 min downhill @ 160-170,
1 min rest
15 min uphill @ 160-165
7 min downhill @ 160-175,
5 min rest
15 min uphill @ 160-165
7 min downhill @ 160-170
2 min rest
1:06 easy on hilly singletrack
0:35 easy on flats)

Last long run before escarpment trail run. Wanted to get a bit of hard hill
work in, though I'll try to get more in Wed or Thurs this week. I always do
hills, but I'm sure I need more steep downhill stuff for the descents in the
race. Ice bath felt good after that heat...

Goals:
7/17 Indian ladder 15k trail run:
Decided this is too close to other race, won't do it.
7/31 30k Escarpment trail run
(A 50k in here somewhere ?!)
9/25 Vermont 50 mile trail run
Fall Sub 20 5k

-Tony

qtrader2@(remove)hotmail.com said:

7/31 30k Escarpment trail run

Good luck with that. I was looking at the web site and ran across this:
"There are sections of the course that travel along cliffs. If you're not
careful, you could fall to your death." Tony, are you some kind of
adrenaline addict? ;-)

--
Phil M.

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

Quoted message said:

qtrader2@(remove)hotmail.com said:

7/31 30k Escarpment trail run

Good luck with that. I was looking at the web site and ran across this:
"There are sections of the course that travel along cliffs. If you're not
careful, you could fall to your death." Tony, are you some kind of
adrenaline addict? ;-)

It's a nasty trail in places, especially toward the end of the race where
you have to use your hands to descend some areas. You don't want to be too
out-of-it in those sections! Actually though, the local trail I run almost
every week has a worse cliff right on the trail -- a 450+ foot dropoff where
the trail is less than 3 feet wide right along the edge. I ran past it twice
today. I'm so used to it by now that I don't slow down for it even when
there's snow up there...

-Tony

Quoted message said:

--
Phil M.

Quoted message said:

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

Mon (Jul/4) - 5K race - 0:26:52
Tue (Jul/5) - none
Wed (Jul/6) - 1hr swimming
Thu (Jul/7) - 75 minutes at gym (mild weights, treadmill, ellipse)
Fri (Jul/8) - none
Sat (Jul/9) - 6M
Sun (Jul/10) - 6M and 1hr swimming

Goals:
* recover from left knee injury
* get in shape to complete a 20K trail race next month
* improve swimming

Due to injuries I have resumed swimming after a lapse
of 20 years. Can anyone post the benefits of swimming
as cross-training for running. While doing a few laps, it
appeared to me that swimming could enhance VO2max,
but I could be wrong.

SwStudio said:

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

not a good week for running, but i have excuses, lol..

m 5 miles
t 3.5 miles
this was supposed to be my long run, but just a bit into it i found
a crow with a wing that didn't work, so i gave up on the run so that i
could catch him and take him to the wildlife rehabilitation center. he
didn't want me to take him there, he made a huge scared "CROOACKK" noise
when i grabbed him 🙁 then right after all that was over i had to go to
a dentist appt for two fillings
w 5 miles
t 2.5 hour bike ride- i *had* to ride today because i had a brand new
saddle and i needed to at least try it out before saturday.
5 mile run pm
f rest
sat 100 mile bike ride- 7:45 hours total, about 45 minutes of rest stop
time included. now, considering that some people ride the whole 200 mile
route in 10 hours, not a great performance, but since i've only been
training since may, i'm not complaining, and this is the first time i've
ridden 100 miles. splits of 3:40 for the first 53 miles, 3:20 for the
second 47 miles (subtracting rest stops), so a pretty even effort at
least. btw, at one time i skated 100 miles in 7:30, so the level of my
cycling suckitude is pretty clear to me...
sun 5 miles

totals: 23 miles running, 9.5 hours bicycling

heather

"h squared" <[email hidden]> wrote in message
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Quoted message said:

SwStudio said:

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

not a good week for running, but i have excuses, lol..

m 5 miles
t 3.5 miles
this was supposed to be my long run, but just a bit into it i found
a crow with a wing that didn't work, so i gave up on the run so that i
could catch him and take him to the wildlife rehabilitation center. he
didn't want me to take him there, he made a huge scared "CROOACKK" noise
when i grabbed him 🙁 then right after all that was over i had to go to
a dentist appt for two fillings

A crow? I can see helping and eagle or a hawk or an owl, not a vulture, a
bat, or a crow however. They're all (except the bat) dinosaur decendents
after all.

Quoted message said:

w 5 miles
t 2.5 hour bike ride- i *had* to ride today because i had a brand new
saddle and i needed to at least try it out before saturday.
5 mile run pm
f rest
sat 100 mile bike ride- 7:45 hours total, about 45 minutes of rest stop
time included. now, considering that some people ride the whole 200 mile
route in 10 hours, not a great performance, but since i've only been
training since may, i'm not complaining, and this is the first time i've
ridden 100 miles. splits of 3:40 for the first 53 miles, 3:20 for the
second 47 miles (subtracting rest stops), so a pretty even effort at
least. btw, at one time i skated 100 miles in 7:30, so the level of my
cycling suckitude is pretty clear to me...
sun 5 miles

I don't think that's bad at all for 100 miles. What kind of terrain was it?
any hills? Did you do some pulling too or draft the whole way? 🙂

Speed of course depends on what your goal is. When I was doing solo 50/60
milers with some longer hills last year it would take me 3.5/4 hours, but
that was with an average HR of 140-145, something I could't do for 100 miles
without a serious effort that would leave me fatigued for weeks. Nowadays I
do all my cycling <HR 130...

Maybe it's just me but if I rode 100 miles for sure I wouldn't wanna run the
next day. Legs would be too tight, weren't yours?

-Tony

Quoted message said:

totals: 23 miles running, 9.5 hours bicycling

heather

"Tony" <qtrader2@(remove)hotmail.com> wrote in message
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Quoted message said:

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

qtrader2@(remove)hotmail.com said:

7/31 30k Escarpment trail run

Good luck with that. I was looking at the web site and ran across
this:
"There are sections of the course that travel along cliffs. If you're
not
careful, you could fall to your death." Tony, are you some kind of
adrenaline addict? ;-)

It's a nasty trail in places,

No, it's a nasty trail in ALL but a few places. Look up and you go down.

Quoted message said:

especially toward the end of the race where
you have to use your hands to descend some areas.

There are many places throughout the race where you need to use you
hands. What makes the end hard is being tired and not lifting one's
feet.

Quoted message said:

I'm so used to it by now that I don't slow down for it even when
there's snow up there...

We took an experienced runner out in a helicopter a few years ago. It
was hot, he was dehydrated and while his mind said cliff, his reaction
was tardy. I'm suggesting if you feeling tired or dehydrated (avoid this
by carrying two jugs or a large camel back) go easy on the scrambles.

There are two sayings that hold true on this race:
1. Go up Windham High Peak( the first mountain)easy. It will be a very
congested start like 200 going immediately onto single tract. Some
people decide go out hard and avoid the congestion. Enjoy the slow start
as there are 4 more mountains to climb.
2. The race starts at Dutcher's Notch which is mile 12. If you push too
hard getting to the notch it will be long slow finish. From the top of
Blackhead mountain to Dutcher's Notch is 2 miles of tough quadbusting
downhill. Those not prepared for the down or used to much glycogen
usually walk that last 10k.

For the first time in five years I will not be at the finish line but on
vacation in Maine.

-DougF

<[email hidden]> wrote in message
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Quoted message said:

Quoted message said:

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

Mon (Jul/4) - 5K race - 0:26:52
Tue (Jul/5) - none
Wed (Jul/6) - 1hr swimming
Thu (Jul/7) - 75 minutes at gym (mild weights, treadmill, ellipse)
Fri (Jul/8) - none
Sat (Jul/9) - 6M
Sun (Jul/10) - 6M and 1hr swimming

Goals:
* recover from left knee injury
* get in shape to complete a 20K trail race next month
* improve swimming

How long do you have before the trail race? As you recover from the injury,
consider hiking some as training, particularly if the trail race is on more
technical trails.

Quoted message said:

Due to injuries I have resumed swimming after a lapse
of 20 years. Can anyone post the benefits of swimming
as cross-training for running. While doing a few laps, it
appeared to me that swimming could enhance VO2max,
but I could be wrong.

You'll get some general aerobic benefit from swimming; an hour is long
enough to get something. Don't know about V02max from swimming. I've seen
others mention "pool running" for injury so you might google that.

-Tony

Quoted message said:

A crow? I can see helping and eagle or a hawk or an owl, not
a vulture, a bat, or a crow however. They're all (except the bat)
dinosaur decendents after all.

Vultures (and crows to a large extent) are useful scavengers.
Condor is a vulture too.

Quoted message said:

Maybe it's just me but if I rode 100 miles for sure I wouldn't
wanna run the next day. Legs would be too tight, weren't
yours?

I haven't yet been able to bike to a distance where my legs
would start hurting. My bottom starts hurting before long.

46.60 miles, as

Mo: 13.35 4 July, longish run I couldn't squeeze in prior 2 days
with food poisoning. Would've run 4.41 more miles but
for time constraints.

Tu: planned rest

We: AM 3.5 easy
PM 6.5 slow - but not easy; first time in a while a slow run has
felt tough. I think more about poor sleep last night (it
started raining *inside* around 1:30 AM, up for hrs trying
to contain the water and understand the leak) than the two
runs or the muggy weather on their own.

Th: AM 3.5 easy
PM 6.25 mostly easy with fartlek-y bits; pretty tired

Fr: planned rest
Sa: planned rest

Su: 0.4 warmup
13.1 Bronx 1/2 marathon, race report posted separately

I like the double days and will try to continue fitting in a couple or
three a week. Today's race made me eager to start folding more speed
into the week, but I think I'll try for a few ~55 mile mostly LSD (hey,
it worked for Dock Ellis...) weeks before adding much intensity.

Next serious race: Manhattan 1/2 M, end of Aug

If I race before then it'll probably be untapered and more a fun way to
squeeze in speedwork without disrupting training.

M: 60 min spincycle; 30 min elliptical; 3 miles run
T: DNS/R
W: 30 min stairmaster; 60 min spincycle; 3 miles run
T: 30 min stairmaster; 60 min spincycle; 3 miles run
F: 60 min stairmaster; 30 min spincycle; 20 min elliptical
S: DNS/R
S: 45 min stairmaster; 60 min spincycle

Goals: Vary run regimen, add miles.

"Doug Freese" <[email hidden]> wrote in message
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"Tony" <qtrader2@(remove)hotmail.com> wrote in message
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"Phil M." <[email hidden]> wrote in message
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Quoted message said:

qtrader2@(remove)hotmail.com wrote:

> 7/31 30k Escarpment trail run

Good luck with that. I was looking at the web site and ran across
this:
"There are sections of the course that travel along cliffs. If you're
not
careful, you could fall to your death." Tony, are you some kind of
adrenaline addict? ;-)

It's a nasty trail in places,

No, it's a nasty trail in ALL but a few places. Look up and you go down.

No doubt it's a killer trail, I've done it 3 times hiking with others,
running some of the flats and downs for fun, so I've had a good look at it.
You've raced it far more than 3 times, so I appreciate your advice.

But it's not as technical as parts of the Slide/Cornell/Wittenburg trail for
example. I consider escarpment fairly runnable in most places, but then
again I've been doing technical trail running since I was 15 and then
orienteering. But anything can happen - I tripped dramatically once running
in the catskills and fell about 12 feet forward 5 feet down on my ribs on
some rocks. Lay there about 5 minutes, nothing broken; lucky.

Quoted message said:

Quoted message said:

especially toward the end of the race where
you have to use your hands to descend some areas.

There are many places throughout the race where you need to use you
hands. What makes the end hard is being tired and not lifting one's
feet.

Exactly, tripping anywhere could cause a very bad or even fatal fall...

Quoted message said:

Quoted message said:

I'm so used to it by now that I don't slow down for it even when
there's snow up there...

We took an experienced runner out in a helicopter a few years ago. It
was hot, he was dehydrated and while his mind said cliff, his reaction
was tardy. I'm suggesting if you feeling tired or dehydrated (avoid this
by carrying two jugs or a large camel back) go easy on the scrambles.

Damn - I don't doubt it! For sure I'm using the double bottle holder.

Quoted message said:

There are two sayings that hold true on this race:
1. Go up Windham High Peak( the first mountain)easy. It will be a very
congested start like 200 going immediately onto single tract. Some
people decide go out hard and avoid the congestion. Enjoy the slow start
as there are 4 more mountains to climb.
2. The race starts at Dutcher's Notch which is mile 12. If you push too
hard getting to the notch it will be long slow finish. From the top of
Blackhead mountain to Dutcher's Notch is 2 miles of tough quadbusting
downhill. Those not prepared for the down or used to much glycogen
usually walk that last 10k.

Good advice, thanks. My plan is to go up Windham slow, probably close to
last place. Windham isn't so steep that you think you can't run it (unlike
some of the other climbs) - thus one could easily burn off too much glycogen
there. I plan to power hike most of it. Further on, I hope/plan to save
enough of my quads for a strong finish down from North Mountain to the
finish. The first time racing this course will be a learning experience.

-Tony

Quoted message said:

For the first time in five years I will not be at the finish line but on
vacation in Maine.

-DougF

Tony said:

A crow? I can see helping and eagle or a hawk or an owl, not a vulture, a
bat, or a crow however.

i'm not entirely sure i know what you're saying, but i didn't help the
crow because we are running short on them- if that were my basis for
decision making, i wouldn't help another human being ever again. 😉

i'm fond of corvids, but it also wasn't a big sacrifice to try to help
it out, so it's no biggie. they may have simply euthanized it, it was
hard for me to tell how badly it was injured. i've rescued a hurt
squirrel before that recovered, and i'm looking down right now at the
pitbull i found lost and close to starving to death that i brought home
and fed and fed and fed. now she lives with me like a normal dog. people
thought i was crazy to bring home a hungry pitbull, but i figure i got
the best end of the deal 🙂 i guess i'm just one of those crazy old
ladies that people joke about.

Quoted message said:

I don't think that's bad at all for 100 miles. What kind of terrain was it?
any hills? Did you do some pulling too or draft the whole way? 🙂

thanks! it was mostly flat with one big hill and then some rollers near
the end. in the beginning it was impossible not to draft as there was a
long line of cyclists as far as one could see (that part wasn't so fun),
and it was hard to go fast because one slow group would slow down
hundreds of people behind them..but it cleared out after about 40 miles.
when i skated this thing i always left the start around 4am when noone
was around, so i had no idea how crowded it would be! the last 20 miles
i rode without much drafting (and i never joined any real pace lines,
just rode in informal groups mostly)

Quoted message said:

Speed of course depends on what your goal is.

yep, this is what i was thinking too, because most of the people out
there were doing 200 miles, but since i was stopping half way i could
push myself a lot harder. i felt vaguely guilty about this when passing
a few slow people near the 100 mile mark. i don't wear a hrm, so i don't
know what my effort was in regard to that.

Quoted message said:

Maybe it's just me but if I rode 100 miles for sure I wouldn't wanna run the
next day. Legs would be too tight, weren't yours?

i ran *really* slow, but it felt ok. earlier today i felt achy and sick
the way i always do after i do more than i should, but i drank a protein
supplement and took a nap and felt up to a short run in the evening. my
butt is the part that hurts. i never realized how hard this chair at the
computer is until now!

heather

The traitor, with a laugh, his hands extended.
And plunged his helpless prey into the deep.
"And thus," exclaimed the ruffian, "might I speed
With thee each sucker of thy cursed seed!"

"A murder of vultures smiled similes, hyperboles, meaningful
Metaphors ~

Tall Buttercup, Curled Dock, Sheep Sorrel, Stinging Nettle
Bittersweet Nightshade Viper's Bugloss, White Sweet Clover,
And Black Medick, Vox Angelica, Vox Humana, Vox Populi,
Vraisemblance"
~ Capsicum

Main goal: January marathon. *Try* and run a faster time,
which probably means increased mileage.
Borrowed a friend's copy of Pfitzinger-Douglas's "Advanced Marathoning" this
week. Interesting reading and will probably use the 24 week, over 70 miles
program. I don't see myself going past 80 miles, and *if* I get there safe
and sound I should be in good shape...

I was going to run the 1/2 Marathon at next week's Maccabia Games, but have
now opted for the accompanying 5k. Tomorrow I have an 8k club trail race.

Mon: 9k easy grass. Bike 30'
Tue: Track session. 8k lactate threshold in 32:22,
5k up, 4k down.
Wed: 8k easy grass. Bike 30'
Thu: off
Fri: 22.5k easy grass. Bike 30'
Sat: 8k easy road.
Sun: 10.5k easy grass. Bike 30'

Total: 75km (47 miles).

Anthony. Jerusalem, Israel.

SwStudio said:

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

Welcome back on board! You´ll no doubt soon astonish us again with
your fast return to A-level racing!

My week OTOH is a perfect illustration why I´m destined to remain the
runner with the great future behind him:

MON 1:00 easy running
Should´ve been a day off, but I felt a bit uncomfortable with the many
days of non-running the previous week, so I "had" to go for a run which
served no particular training purpose.

TUE 1:00 easy running with some fast bits
Should´ve been an introduction (10x60s/60s) into short intervals, but
began to feel stomach pains after four repeats and after the fifth I
was certain that I´d have to puke after the sixth and so I quit with
an acid taste in my mouth; was this just psychosomatic, a bad day - or
have the problems I had last year returned?

WED -
Should´ve been a recovery run, but after hitting an all-year-low
runningwise I chose to go to the beach and to enjoy the warm summer
evening.

THU 1:10 easy-to-brisk running
Should´ve been an an introductory (2x10min/5min) tempo run, but after
Tuesday´s debacle I simply wanted to mae sure I could still run faster
than 5min/km; no problems whatsoever with a Kenyan sort of finish.

FRI -
Should´ve been a recovery run, but a repeat of Wednesday was more
beckoning.

SAT 2:30 long run
Ain´t running great:-) Accompanied a marathoner on his last,
five-weeks-to-go long run, 4:50min/km pace which felt easy enough to
think "I could´ve gone on to cover the full distance".

SUN 2:40 long rollerski
A holiday for the legs and easy pace on gentle (read: no big hills, few
cars, no trucks, no stupid joggers or dumb animals)roads; fun to be
"back on saddle" after being "once bitten, twice shy" for a long time;
also somewhat cooler then urnning in 31°C!

Reflections: on the bright side, I seem to be in 3:30 shape without
really training; on the gloomy side, a repeat of last year´s stomach
problems would be most incompatible with real training (and, in
anycase, I don´t like the idea of the doc´s scope going down my
throat...)

Anders