Training Week Ending July 18, 2004

Monday:
pm) 9 miles - easy/medium

Tuesday:
pm) 5 miles in total, 6 x ~700m w/2min - hard

Wednesday:
am) 3.75 miles - easy/medium
pm) 7.5 miles - medium

Thursday:
pm) 9.5 miles in total, 5 x Long hills w/jog down rec - hard

Friday:
pm) 9 miles - easy/medium

Saturday:
pm) 6.25 miles in total, 5 x 1000m (track) w/200m jog rec - hard
(3:07, 3:02, 3:02, 3:07, 3:10)

Sunday:
pm) 14 miles - easy/easy-medium

Total run: 64 miles

--
Brian Wakem

goals: get mileage high enough that I too can can post f clown bush.
Upcoming races: 5K Aug 13; 15K Sept 4; marathon Oct 10.

M: 6.5mi am (8:49), 4mi pm (8:39)
T: 4mi am (9:16), 6mi pm incl 5x1000
W: 11.25mi (8:38)
R: 6.5mi am (9:04), 6.64 pm (8:22) incl 5 x long hills (bridge)
F: 5.25mi (8:40) incl 8 x strides
Sa: 9.5mi incl 5K (19:52, 3rd female OA)
Su: 20mi (8:19)

total: 79.5 miles

re the 5K: the course was uncertified and in fact measured 3.2 miles. I
felt pretty good thru 2.5 miles and even managed to catch some highschool
kids in the last half-mile. They passed me back like a herd of elephants in
the home stretch though :-).

good week all

Karen

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

Quoted message said:

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

[censored] week due to real life getting in the way. I missed three
runs, one of them a key speedwork session. I need to learn
to plan my time more effectively.

M 2 min (12mph) --->3 min (7mph) x 5, 3km up, 5km down
T am/8km easy
pm/13km moderate
W off
T am/10km easy
pm/3min (11mph) --->2min (8mph) x 3, 3km up
F off
S 5km LT, 3km up
S 12km easy

Total - 72km (45 miles)

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

Goal: Keep laying down a base for the NYCM.

Mon: DNR
Tue: 9 w/4 @ LT (6:53), on treadmill
Wed: 13
Thu: 4.9 easy
Fri: 11
Sat: 5 easy
Sun: 16.3, including an impromptu 2K race in 7:17 (forgot it was going
on, but came across it at the midpoint of my run; it was a prediction
run and I was 43 seconds off, predicted 8:00)

Total 59.2
Over 1100 for the year!

--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

If you're going through hell, keep going. --Winston Churchill

Quoted message said:

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

Day Dist/Pace Type HR °F (heat index)
--- ------------- ------------- --- --
Mon rest
Tue 10.01 @ 8:42 med.long 135 91
Wed 9.00 @ 8:20 VO2 max 139 82
Thu 6.05 @ 8:41 recovery 129 83
Fri 11.01 @ 8:19 med. long 138 82
Sat 5.10 @ 8:45 recovery 126 83
Sun 20.04 @ 8:45 long 140 74
-----------------------------------------
Week 61
Year 1,243

Training:
Week 12 of 24-week marathon training program. Week 2 of 6-week lactate
threshold phase. Back to 60+ MPW after last week's taper. This was the
first week with a 20-mile long run. After getting sick in California last
week (see my race report) and trying to not lose any miles while in the
marathon training program, I was a little leery of having so much going
on in one week: high mileage, my longest long run to date, VO2 max
workout (6 x 800m). Additionally, my weight was way down on Tuesday.
About 7 pounds less then when I left for California. So my fluids were
still not up to normal. Nonetheless, I seem to be holding up.

Sunday's 20-mile long run went fairly well with a couple of glitches. The
most difficult thing I've found in doing these kind of runs is trying to
figure out how I'm going to take in enough fluids/carbs for the most
effective run. I made a couple of changes this week. One change was to up
the concentration of Cytomax from 1 to 1.5 scoops per 16 oz., giving me
50% more sodium, potassium, and carbs. I filled my CamelBak Flashflo to
the brim with 48 oz of Cytomax. I dropped 2 bottles along my route to get
an additional 36 oz. This would give me 12 oz every 2.5 miles. 5 minutes
pre-run I drank 20 oz of Cytomax. During the run, every thing is going
well until I get to mile 13 where I previously stashed a 24 oz bottle of
Cytomax. I hid it behind a guard rail, but it was nowhere to be found. At
this, point after several bouts of swearing to the world, I'm considering
calling my wife (I brought my cell phone) and asking her bring me some
more Cytomax. Another option would be to rob a convenience store for a
bottle of Gatobarf. Since that's not something I should do (drink
Gatobarf, that is), I decided I would just finish the last 7 miles with
nothing. Just then, I noticed a bus up ahead with flashing lights.
Wouldn't you know it? The prisoners were out collecting garbage on the
side of the road. As I approached, I asked the guard if anyone had picked
up a bottle with pink stuff in it. He said, "Maybe, but the truck already
picked up our trash." I responded with, "I'm running 20 miles, I'm gonna
die." I thanked him for cleaning up the roads and plodded on. I didn't
want to get the man with a rifle too upset with me. I never did call my
wife. As it turned out, I finished OK. However, my heart rate continued
to rise after mile 15 and would never come down. I just thought, the heck
with it, I'll just run the last 5 miles fairly hard and blow off the
whole heart rate thing. I think the one thing that saved me was that I
had plenty of full-stregth Cytomax up until mile 12.

Thanks for listening to my little rant.

Racing Goals:

8/21/04 - Jim Herrin Memorial Stampede 10k, Warner Robins, GA
Goal - sub 43:00

9/18/04 - ATC Singleton 10-mile, Stone Mountain, GA
Goal - 1:12

10/10/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal - sub 3:30

Have a great week rec.runners.

Phil M.

--
If you can empty your own boat
Crossing the river of the world,
No one will oppose you,
No one will seek to harm you. -Chuang Tzu

One dark day on Usenet, "joe positive" <[email hidden]> said
news:[email hidden]:

Quoted message said:

goals: get mileage high enough that I too can can post f clown bush.

Don't let that stop you. ;-)

Phil M.

--
98 f you w clown -- Ultrajohn1

Goals: Marathon in October

Mon: 8 miles
Tue: 8 miles incl. 10x300m speedwork
Wed: 8 miles
Thurs: 8 miles
Fri: 3 miles (shin splints forced early retirement)
Sat: rest
Sun: rest

Total: 35 miles

--
Colm

"SwStudio" <[email hidden]> wrote in message
news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training
: week and goals.

Monday 4.5 easy 5 X 100 strides
Tuesday 7.5 1 mile wu, 2 X1 mile heats on the track (6:06 6:50) 3.5
cooldown
Wed 11 total 6.25 easy am 4.25 easy lunch
Thursday off
Friday 14.25
Saturday 6.5 easy 7 mile bike ride
Sunday 7 total 3.5 mile trail race @ 26:17 2nd in age group, 3.5 miles
wu and cd
Totals: 51 running 7 biking

Goals:
Get back down to racing weight (175) in the next 2 weeks, Down to
176-179.
Summer or early fall: get 5k time back down to sub 20:30
Fall set new 1 mile, 5k, 10k, 15k and 1/2 Marathon prs and run a Marathon PR
and BQ.

Current PRs on certified courses:
1 mile: 6:06 Colonie track meet summer 2004
5k: 20:30 Watervliet Sept 2002 (flat course)
10k: 43:14 Master's April 2003 (hilly course)
15k: 67:45 Stockadeathon (moderately hilly course last 5k)
1/2: 1:34:30 Oleksak (hilly first 4 miles)
Marathon 3:27:44 Tybee Island (flat and fast)

"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
www.absolutelyaccurate.com

Week ending 7/17/04

Start of taper for Baldy Peaks 50k. (only did 14 on Saturday)
Race is at avg altitude of about 8000’, and has 11,000 feet of climb.
I signed up for this at the last minute because my workouts were going so
well, and I love this race.

Sun: 13 miles mountain fireroads, 1,500’ climb. Pony rides to Mt.
Hollywood, then back the long way.
Felt much better today after Methyl Chloride poisoning, almost normal.
Mon: 9 mi easy, rolling 1:17, sluggish.
Tue: 10.5 mi hard day: 10 min w/u, 800’ climb in 11:15, 159 avg HR, 5’ jog,
4 x 2’ hard, 8:22 total. 172 max HR, then easy climb to Mt. Hollywood,
cruise back down.
Wed: 9 mi easy rolling 1:12:56, felt ok at end, 127 HR avg.
Thu: 10.5 mi hard day: 10 min w/u, 800’ climb in 11:21, 157 avg HR, 5’ jog,
4 x 2’ hard, 8:37 total, easy climb to Mt. Hollywood, cruise back down.
Very muggy and warm as compared to Tuesday.
Fri: 9 mi easy, rolling 1:15, felt ok, 120 HR avg.
Sat: 14 6,000’ climb. Bear canyon (4,000’ to Baldy 10,032) 2:26 to summit,
only 130HR. Slow time, but fast considering my avg HR. Really weird how
sluggish my heart was…at times I was breathing 50/min and my hr was only
120 – at 8500’! Could it be on account of out-of-shape fast hiking muscles?
Ran downhills well, though.

Total: 75

Mon: 4 mi
Tues: 4 mi
Wed: off
Thurs: 4 mi
Fri: 3 mi
Sat: 8k race
Sun: swim 1 mi
total: 20 miles

Additional Info: I was training for a marathon this spring (I posted a
little about it, I did a few 10 milers and a half), but when I got to
about 16 miles on my long run, a series of injuries due to various
causes (mostly training errors) and some hectic life issues caused me
to have to cut way back, so in the past few weeks I've basically
started over from a pretty weak running (but pretty strong general
fitness) base. BUT! I've switched over to Asics Gel Cumulus and I am
much happier, my knees are happier, my ITB is happier...🙂 Who knew
that a regular person could run two or three days in a row with no
pain?! I used to cross train every other day because it was just too
harsh on my legs, and now I just love being able to actually run five
days a week!

So! My goals:
1. Stay uninjured
2. Stay HEALTHY and SANE (relatively speaking) in this last week of
studying for the $&%*^$ bar exam
2. Actually take (and pass?) the $*%&($ test so that I can get out of
my 4 quick miles every morning rut
3. Think and plan more clearly what I need to do to be ready for White
Rock in Dallas in December
Yay!!

Mandy

"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,

SwStudio said:

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

s-8.8miles=1:19
m-DRN
t-4miles=1:00
w-dnr
t-4miles=1:04
f-DNR
s-DNR
getting ready for 35 miler

Quoted message said:

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

Monday (class) dnr
Tuesday 6.8 miles 1:15:29 Extreme hills
Wednesday 8.1 miles 1:13:58 hr<70max, fairly flat
Thursday 8.5 miles 1:16:32 more tough hill work
Friday dnr
Saturday 8.1miles 1:12:51 easy run
Sunday 11.2 miles1:46:50 hr<70%max, fairly flat

Running well and, for me, some pretty good mileage for this time of
year. Pretty much trashed my legs on the two hill days, but they feel
okay after a couple of easy days.

Richard

i will b there or i will b square
plodzilla

MB said:

Mon: 4 mi
Tues: 4 mi
Wed: off
Thurs: 4 mi
Fri: 3 mi
Sat: 8k race
Sun: swim 1 mi
total: 20 miles

Additional Info: I was training for a marathon this spring (I posted a
little about it, I did a few 10 milers and a half), but when I got to
about 16 miles on my long run, a series of injuries due to various
causes (mostly training errors) and some hectic life issues caused me
to have to cut way back, so in the past few weeks I've basically
started over from a pretty weak running (but pretty strong general
fitness) base. BUT! I've switched over to Asics Gel Cumulus and I am
much happier, my knees are happier, my ITB is happier...🙂 Who knew
that a regular person could run two or three days in a row with no
pain?! I used to cross train every other day because it was just too
harsh on my legs, and now I just love being able to actually run five
days a week!

So! My goals:
1. Stay uninjured
2. Stay HEALTHY and SANE (relatively speaking) in this last week of
studying for the $&%*^$ bar exam
2. Actually take (and pass?) the $*%&($ test so that I can get out of
my 4 quick miles every morning rut
3. Think and plan more clearly what I need to do to be ready for White
Rock in Dallas in December
Yay!!

Mandy

"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,

Hi Phil:

Bummer about the missing stash, as we used to say in the '70's.

Some reactions to your tale of the 20 miler:

Over concentrating actually slows down absorbtion. If you want to replace
the sodium you sweat, try some succeed caps; I take one for every 20 oz
bottle I drink. Sodium is the important mineral. Calcium and magnesium
aren't lost in great quantities on runs, and the body usually has sufficient
stores to get you through your workout, according to current research.

I have a 70 oz Camelback Lobo, and if I put a 20 oz bottle in the back
pocket, those 90 oz will get me through 2 to 3 hours. I only do this when I
can't get any water during the run -- something to do with lugging 5 lbs of
water around.

If there's water along the way, I use a two bottle pack, and carry a small
screw-cap bottle of cyto powder. I mix batches along the course. It's easy
to eyeball the proper amount to pour in the bottle. I'll even do this
during an ultra race, because I despise Gatorade.

-- Dan

Quoted message said:

Training:
Week 12 of 24-week marathon training program. Week 2 of 6-week lactate
threshold phase. Back to 60+ MPW after last week's taper. This was the
first week with a 20-mile long run. After getting sick in California last
week (see my race report) and trying to not lose any miles while in the
marathon training program, I was a little leery of having so much going
on in one week: high mileage, my longest long run to date, VO2 max
workout (6 x 800m). Additionally, my weight was way down on Tuesday.
About 7 pounds less then when I left for California. So my fluids were
still not up to normal. Nonetheless, I seem to be holding up.

Sunday's 20-mile long run went fairly well with a couple of glitches. The
most difficult thing I've found in doing these kind of runs is trying to
figure out how I'm going to take in enough fluids/carbs for the most
effective run. I made a couple of changes this week. One change was to up
the concentration of Cytomax from 1 to 1.5 scoops per 16 oz., giving me
50% more sodium, potassium, and carbs. I filled my CamelBak Flashflo to
the brim with 48 oz of Cytomax. I dropped 2 bottles along my route to get
an additional 36 oz. This would give me 12 oz every 2.5 miles. 5 minutes
pre-run I drank 20 oz of Cytomax. During the run, every thing is going
well until I get to mile 13 where I previously stashed a 24 oz bottle of
Cytomax. I hid it behind a guard rail, but it was nowhere to be found. At
this, point after several bouts of swearing to the world, I'm considering
calling my wife (I brought my cell phone) and asking her bring me some
more Cytomax. Another option would be to rob a convenience store for a
bottle of Gatobarf. Since that's not something I should do (drink
Gatobarf, that is), I decided I would just finish the last 7 miles with
nothing. Just then, I noticed a bus up ahead with flashing lights.
Wouldn't you know it? The prisoners were out collecting garbage on the
side of the road. As I approached, I asked the guard if anyone had picked
up a bottle with pink stuff in it. He said, "Maybe, but the truck already
picked up our trash." I responded with, "I'm running 20 miles, I'm gonna
die." I thanked him for cleaning up the roads and plodded on. I didn't
want to get the man with a rifle too upset with me. I never did call my
wife. As it turned out, I finished OK. However, my heart rate continued
to rise after mile 15 and would never come down. I just thought, the heck
with it, I'll just run the last 5 miles fairly hard and blow off the
whole heart rate thing. I think the one thing that saved me was that I
had plenty of full-stregth Cytomax up until mile 12.

Thanks for listening to my little rant.

Racing Goals:

8/21/04 - Jim Herrin Memorial Stampede 10k, Warner Robins, GA
Goal - sub 43:00

9/18/04 - ATC Singleton 10-mile, Stone Mountain, GA
Goal - 1:12

10/10/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal - sub 3:30

Have a great week rec.runners.

Phil M.

--
If you can empty your own boat
Crossing the river of the world,
No one will oppose you,
No one will seek to harm you. -Chuang Tzu

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

Quoted message said:

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

mon: walked some
tues: 0:55 biked (hr 123) recovery
wed: 0:40 ran (hr 150) 5 mins tempo
thur: 1:20 biked (hr 135) 20 mins of tempo
fri: off
sat: 0:40 ran (hr 141)
3:55 biked (hr 140) 65 mins climbing, 60+ miles
sun: 1:00 ran (hr 141) 1/2 on singletrack trail

goals: sept 11th 50k trail, Fall orienteering

As a precaution I took it easy this week after Sunday's nearly 4 hr run.
The run today the day after the long bike was difficult and felt like the
last hour of a 5 hour run. The emerging pattern is fairly easy weekdays
between major efforts on the weekend, mixing in some tempo when I can. This
is because I had a few very flat weeks where I was feeling very lethargic
from trying to do too much mid-week. So far I'm recovering from long
efforts far better than in the past and hope this continues.

- Tony

Slowly increase mileage and number of runs while recovering from foot
injury.

Mon: Pool session, 300m swim, 40 mins "pool running"
including 8 intervals @ 80 steps/min for 2 mins, and 2 mins @
60/min recovery
150m swim cooldown
Tue: Track: 5k w/u, 5k on grass, 30X 120m med-fast, 40m slow, 1.5k down
Wed: Bike: 40 mins, flat tyre, walk home...
Thu: off
Fri: 40 mins bike, hilly. 45 mins run (grass at park), 20 mins bike.
HR avg 135 for all sections. Max 170 on bike on uphill.
Sat: off
Sun: Pool. 300m swim, Pool running: 20 mins easy, 8 "strides" (20 secs
fast followed by 1:40 recovery)
10 mins easy, 50m swim fast

Anthony. Jerusalem, Israel.

Really...you're taking the bar exam too??
Just kidding. My sis is moving to Dallas next week, and I've heard
nice things about White Rock. Can't wait!!

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

Quoted message said:

i will b there or i will b square
plodzilla

MB wrote:> >

Quoted message said:

So! My goals:
1. Stay uninjured
2. Stay HEALTHY and SANE (relatively speaking) in this last week of
studying for the $&%*^$ bar exam
2. Actually take (and pass?) the $*%&($ test so that I can get out of
my 4 quick miles every morning rut
3. Think and plan more clearly what I need to do to be ready for White
Rock in Dallas in December
Yay!!

Mandy

"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,

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

Quoted message said:

One change was to up
the concentration of Cytomax from 1 to 1.5 scoops per 16 oz., giving

me

Quoted message said:

50% more sodium, potassium, and carbs.

Be a little careful about bumping the concentration. The body likes a 6%
solution which I suspect in a average but if you boost it too much you
negate the absortion process. If your worried about extra carbs and
electrolytes I would try something like a toting a Power Bar and S!caps.
Total fluid will always be an issue.

Ditto Dan's comment on stash. In my youthful years living close to the
infamous Woodstock, stash meant something different and the term still
conjurs a toke or two.

Quoted message said:

Another option would be to rob a convenience store for a
bottle of Gatobarf. Since that's not something I should do (drink
Gatobarf, that is),

In those days that I used to do long runs a that came close to stores I
would carry cash in a water, er, sweat proof zip lock bag just fro these
emergencies. I have staked out fluids in the past and fortunately never
been ripped off but I always have a contingency plan just in case. Other
running friends warned me about stashed fluids missing and in one case
having a slightly yellowish hue. No, he did not give the yellow fluid
the taste or smell test.

-DougF

One dark day on Usenet, "Dan Stumpus" <[email hidden]>
said news:[email hidden]:

Quoted message said:

Hi Phil:

Bummer about the missing stash, as we used to say in the '70's.

Some reactions to your tale of the 20 miler:

Over concentrating actually slows down absorbtion. If you want to
replace the sodium you sweat, try some succeed caps; I take one for
every 20 oz bottle I drink. Sodium is the important mineral. Calcium
and magnesium aren't lost in great quantities on runs, and the body
usually has sufficient stores to get you through your workout,
according to current research.

The reason that I upped the concentration to 1.5 scoops per 16 oz was
that this is the recipe that is on the Cytomax can. So I'm assuming this
isn't too high. Here's the comparison:

1 scoop per 16 oz
Calories - 100
Sodium - 100 mg
Potassium - 110 mg
Carbs - 20 g

1.5 scoops per 16 oz
Calories - 150
Sodium - 150 mg
Potassium - 165 mg
Carbs - 30 g

I will try the succeed caps. Do I take the succeed along with the
Cytomax, or should I take them with plain water?

Quoted message said:

I have a 70 oz Camelback Lobo, and if I put a 20 oz bottle in the back
pocket, those 90 oz will get me through 2 to 3 hours. I only do this
when I can't get any water during the run -- something to do with
lugging 5 lbs of water around.

I think I'd rather use my FlashFlo and add a couple of stashed bottles to
my course. I'm hoping that the prisoners won't be out on the same roads
again any time soon.

Quoted message said:

If there's water along the way, I use a two bottle pack, and carry a
small screw-cap bottle of cyto powder. I mix batches along the
course. It's easy to eyeball the proper amount to pour in the bottle.
I'll even do this during an ultra race, because I despise Gatorade.

I'm considering this for an upcoming marathon. Do you slow down and walk
or stop for the mixing procedure? I'd rather not have to slow down too
much.

Thanks for the advice.

Phil M.