Training Week Ending July 17, 2005

SwStudio said:

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

-------------------------------------------
day km mi time Type %HR
Tue 16 9.6 01h15' E 80
Wed 11 6.6 00h53' E 75
Fri 12.5 7.5 01h02' E 70
Sat 20 12 01h44' E 68
-------------------------------------------
week : 59 km 35 mi 04h56'

This week began very well, with Tue's run with 10km @ an easy brisk
pace, showing that I was in good shape.
Wed was ok as well.

However on Fri and Sat I was very tired (from working at my house, wall
tiling and painting (who said vacations were ideal for resting?)) and
didn't run well at all.

On Sat I planned a 13 miler, a distance I didn't run since 7 months
(although I did a few 10 milers) but because of my overall tiredness I
had to stop at 12miles. I ran at 65%HR in the end. It was really
tiredness, not the heat.

Still, I'm glad I managed to upped my mileage to 35, and I'll try to
keep it at that level until august, when I should start my 12w marathon
training plan.

Goal : fall sub-3 marathon (oct 23rd or nov 27th)
m

Quoted message said:

cheers,

chilling
2525
in the year 25 25 if you are still alive......

eating wilds and food given to sub.......chilling.........finger
waveing......

I well wait. nov 8 2002. told no more work for me..........

rejected 1 to many times..........

u.s.a. discovery team and yellow shirt ......lance did it.
and far as your build house......do it yur self....because they NEVER
return messages or any thing ever..........

No ............................... rejected you.....
be sides you do such a good job so keep up the good
work.........burn.......you up......no more........burn you up.........
tired of you......so tired of you.......NO..............you
gone...........

well that was you.

what I mean is...
I am free.
5000 mile goal this year might be to much for me.
just chilling a while.
burn out.....

this terror turn around thing is .well you............

I gone. Lowtuc

good luck Lance and u.s.a. team....

marko said:

Goal : fall sub-3 marathon (oct 23rd or nov 27th)

So Reims (ou Yvelines?) ou La Rochelle, right? I expect you wont be doing
the Luberon, Odos, or this one (which looks like fun)
http://www.marathon-transpyreneen-catalan.net/

I'm toying with the idea of La Rochelle myself (again :-)

steve common said:

So Reims (ou Yvelines?) ou La Rochelle, right? I expect you wont be doing

Yvelines yes, it looks interesting, a marathon thru the woods!
And again yes, if I can't make it schedule-wise, I'll try La Rochelle
which would give me another month of training.

Quoted message said:

I'm toying with the idea of La Rochelle myself (again :-)

Well insofar as it gave you such a good result, I can understand this! :-)

I've seen their web site, and it sure looks enticing!

Speaking of your good performance at La Rochelle, I have a question that
arose the other day, while running well in the heat:

I suspect that by training in the heat, one (or the body) has to really
work to lower one's heart rate to run well versus training in cooler
weather. This might help while preparing a fall race, with cooler temp.

Are your (or anyone's) marathon times better in fall with summer
training vs. spring times with winter training (all other things being
equal)?

I've only raced HM in fall so far, but I tend to perform better and with
less strenuous training in fall vs. spring, but then in spring I'm
usually more training towards a marathon, so the training plan and
mileage is not the same.
m

SwStudio said:

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

goals: stay healthy. upcoming races: half-marathon Aug 20; 15K Sept 3; 20K
Sept 18; marathon Oct 15.

Su: 21mi or so. Stormy weather blocked the GPS so I just ran 3 hours.
M: AM 5.25mi (9:30), PM 3.75mi easy (untimed) on TM, 1.67mi stairstepper
T: 10mi incl 4 @tempo. goal was 6:50 - 7:10, actual 6:56, 27, 57, 32
W: 15mi (9:18), slow/faster/slower, whatta slog
--------- 7 teeth extracted Wednesday afternoon --------------------
R: PM 6mi (9:03)
F: 6mi (9:04)
Sa: 13mi (8:47)

total: 80 miles running, 1.67 miles stairstepper

week 5 of Pfitzinger. I wish I could say I felt faster, but I don't. The
dental stuff probably doesn't help. It's really hard to eat. I think I
have a dry socket. And it's hot outside. whaaaa. Oh well, at least I'm
not injured.

good week all

Karen

--
live! vicariously!

Quoted message said:

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

Mon 0.00 rest (abs, weights)
Tue 8.00 aerobic
Wed 10.61 med long
Thu 5.09 easy (abs)
Fri 8.05 gen aerobic (weights)
Sat 6.48 easy (abs)
Sun 14.82 med long, 77% HRR 107°F "RealFeel"
-------------------------------------------------------
Wk 53
Yr 1,140

Training:
This was the first week of an 18-week training plan (from Advanced
Marathoning by Pfitzinger & Douglas) to prepare for a November 50k trail
race.

Sunday's long run was the worst heat/humidity I've ever experienced.
AccuWeather shows a "RealFeel" temp of 107°F (combination of temp,
humidity, sun, wind). Basically, it was hot (83°), high dew point (73°),
high humidity (71%), zero wind, and sunny.

Racing:
11/19/05 - Dizzy Fifties Trail Run 50k
http://www.dizzyfifties.com

Depending on what goes on with my non-running life, I may opt to do one
of these other races instead:
10/23/05 DeTonty Iron Fist 50k, Willow Springs Illinois
10/29/05 Chicago Lakefront 50/50, Chicago Illinois
11/26/05 Derby 50k Ultra Run, Pinehurst North Carolina
12/10/05 Sunmart Texas Trail Endurance Runs, Huntsville Texas

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.

Quoted message said:

chilling
2525
in the year 25 25 if you are still alive......

In the year 2525
If man is still alive.
If woman can survive, they may find.

1969 was a great year for music.

--
Phil M.

I intend to live forever, or die trying. -- Groucho Marx

joe positive said:

week 5 of Pfitzinger. I wish I could say I felt faster, but I don't.

Wait until you start doing tuneup races (week 12). I think you'll be
pleased.

--
Phil M.

(sun: 3:44 ran long with LT)
mon: 0:40 mtn biked easy
tues: 1:11 ran very easy
wed: 1:42 biked easy
thur: 0:25 mtn biked easy
0:44 hiked easy
fri: 1:13 biked moderate
sat: 1:59 hiked up peekamoose mtn, ran down (2550' net vert)
(1:19 up moderate, :40 down with :30 @ <= LT)
sun: 1:01 biked moderate, LT up 2 hills

Saturday was to be my last hard downhill training session before the race. I
got a great workout running down peekamoose, but it wasn't as steep as I
remembered it. Going up 15 pounds lighter than I've been in recent years
also made it feel easy - I was at the 3500' mark before I knew it. Tried to
run all-out down, with 2 minute jogs every 8-10 mins. I went pretty much as
fast as I could but my HR only got close to LT once or twice, and I couldn't
keep it up there; just too technical a trail. To make sure my quads got a
good workout this weekend, I biked very hard up a couple of steep hills
today. Long run taper began last weekend. The next two weeks will be a
slight volume taper, with just one more quality session on flats this week,
and a few strides next week.

Goals:
Weight goal for escarpment almost reached, down 15 so far.
July 31st 30km escarpment trail run
Sept 25th Vermont 50 mile trail run
Fall Sub-20 5k

-Tony

Goal sub-3 before year end

Time km mi avHR%
Mon 1:00 11 7 73 Easy, part in park on grass. 26°C

Tue 0:52 9 6 75 26' up, drills, lines. 11' down 27°C
11 x 200/100 in 39"/45"

Wed 0:00 Planned rest.

Thu 1:04 12 8 81 32' up, 18' down. 35°C
6 x 400/140 in 1'25/1'

Fri 0:58 10 6 66 Easy, part on riverside 32°C

Sat 0:00 Unplanned rest. Too hot. Not up to it.

Sun 1:18 16 10 80 45' 70-80% HR, 30' 85-90%, 13' down 28°C
_________________
5:10 58km 36mi

marko said:

Are your (or anyone's) marathon times better in fall with summer
training vs. spring times with winter training (all other things being
equal)?

My autumn marathons have always been better, so far, than spring marathons
in the same year. But as I haven't done many, handle the "scientific
evidence" with care.

Spring Autumn
2001 3:28 3:11
2002 3:09 2:55
2003 3:40 (pace rabbit), nothing in autumn
2004 3:58 (training for MDS), 3:24 (recovering from MDS)
2005 3:03 2:48 (I can dream can't I? ;-)

Another thought: maybe I am also lighter by a couple of kilos in the autumn.
The spring marathon is usually run with the remains of foie gras, saumon
fumé, marrons and buches de Noel still thickly layered around my tummy,
whereas the autumn one is done on light summer salades.

I'll try to check my records.

Quoted message said:

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

Sat (Jul/9): 6M
Sun (Jul/10): 6M
Mon (Jul/11): 6M
Tue (Jul/12): 6M
Wed (Jul/13): 6M
Thu (Jul/14): None
Fri (Jul/15): None
Sat (Jul/16): 2M - volunteered at a trail race
Sun (Jul/17): 12M

Goals:
* appears I am recovering from my knee injury - hope to continue
on the recovery/improvement path
* 20K trail race on Aug/13

55.25 miles, as

Mo: planned rest, massage - sore as hell after Sun 1/2 M

Tu: 3.50 easy - sore as heck after Sun race

We: AM 3.50 easy - quite sore after Sun race
PM 6.50 easy - fairly sore after Sun race

Th: 8.25 moderate - soreness starting to recede a bit

Fr: AM 3.50 easy - finally feeling good
PM 6.50 easy

Sa: 6.50 moderate

Su: 17.00 moderate pace (2:26:00)

Longest run of the year today; highest mileage week ever. No problems
with that mileage - I felt stronger as the week went on and I
eventually recovered from the Bronx 1/2 marathon.

Next week I'll aim for similar mileage overall, a few more miles during
the week and a few less on Sunday. I intend to keep it near 2 hours
every other week: last year I believe running a ~20 miler every week
(on 40-45 weekly) was a major component of my overtraining. Then the
following week, keep up the higher weekly mileage with a ~18 miler for
a total near 60, then a cutback week.

The higher mileage and double days - not to mention the consistent
training uninterrupted by injury, for once - have me feeling strong;
hopefully some of that translates to speed in the fall.

Next serious race: Manhattan 1/2 M, end of Aug. May sneak in a
half-assed 5 km to 5 mi before then for fun. Like maybe this Wed,
there's a 5k in (my local) Prospect Park, part of a low-key series.
Last year at one of these I actually got a medal for 7th AG place (out
of maybe 20 in my AG) for 20:42 - my first racing award since fourth
grade. There's also a huge Nike-sponsored race in Central Park on Wed,
so thin turnout may give me an excellent chance for another medal. :-)

CP's recipe of the week: gluay bahn, or Thai-style banana smoothie

3 bananas, the riper the better, cut in chunks
1/2 cup water
2 Tb honey
12 ice cubes

Dump everything in a blender, in the order given above (says Nancy
McDermott in _Real Thai_), and zap on high for 30 sec until smooth.
This makes enough for 2 tall glasses.

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

Quoted message said:

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

Nothing all week - my single 8km run last week still stands as
my only run in about half a year. I can't wait to get back to it,
though, even if it's taking me forever to get the routine going
again.

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

.... just art.

.... connect the dots.

"The Oxford English Dictionary states that "to advocate is to publicly
defend, maintain, recommend, stand up for, or raise one's voice on
behalf of a proposal...." As psychiatric physicians, I believe we are
the natural advocates for our patients because of our special,
hard-earned knowledge and expertise and our sacrifice and commitment to
putting patients first. Medicine needs a strong APA today more than
ever.

The American health care system is in crisis."
~ Steven S. Sharfstein, M.D.

http://pn.psychiatryonline.org/cgi/content/full/40/14/3?maxtoshow=&HITS=20&hits=20&RESULTFORMAT=&searchid=1121663593066_4658&stored_search=&FIRSTINDEX=0&tocsectionid=From+the+President*&displaysectionid=From+the+President&journalcode=psychnews

mon: 60 stairmaster; 30 elliptical
tues: 60 min spincycle; 3 miles run; 30 min elliptical
wed: 33.3 miles easy
thur: DNS/R
fri: 1:13 biked moderate
sat: 9.999 miles tempo
sun: 90 min spincycle

Goals: Improve marathon time in January.
Increase mileage, no injuries and PRs along the way...
Will base my training around Pfitzinger/Douglas 24 week program
starting next week and plan/hope to get to 80 miles or so/ week...

Meanwhile I've decided to run a 5k race tomorrow rather
than the accompanying 1/2Marathon.

Mon: 9k easy partly on grass.
Tue: 8k club trail race in 31:45 PB for that trail.
3.5k up, 2.5k down. Bike 20'
Wed: 10.5k easy, (5k on grass).
Thu: off. Bike 20'.
Fri: 21.5k easy mostly on grass.
Sat: 7k easy
Sun: 8k easy on grass with 8 x 130m strides. Bike 30'.

Total: 70km (43 miles)

Anthony. Jerusalem, Israel.