Training Week Ending July 24, 2005

S: DNS/R
M: 90 min spincycle
T: DNS/R
W: 90 min spincycle
T: 60 min spincycle; 3 miles run
F: 60 min spincycle; 3 miles run
S: 60 min spincycle; 4 miles street run

Goal: Run more off treadmill

SwStudio said:

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

ooh! ooh! I'm first!

goals: keep going up. upcoming races: half-marathon Aug 20; 15K Sept 3; 20K
Sept 18; marathon Oct 15.

Su: 16mi (8:33)
M: AM 6mi (9:15), PM 4mi (8:52)
T: 10mi incl 10 x 100m strides (8:47)
W: 13mi (8:35)
R: 6mi (9:32)
F: 11mi (8:31)
Sa: 20mi (8:58)

total: 86 miles

Not quite an f clown W week, but my highest mileage ever.

training purists please note that my long runs are now starting to get
slower than my medium-long runs :-)

good week all

Karen

--
live! vicariously!

Race calendar:

8/13 Aspen Mountain hill climb, 5.4 mi, 8000' to 11,400' climb.
8/27 Malibu Bulldog 50k, ~8000' of climb, and should be 90 at the finish.
10/01 St. George Marathon (trick downhill course, but starts at 5k'😉

The Week In Review:

Sun: 9 mi trails. Very easy, walk 15 min of steep hills. 1740' of climb.
Mon: 8 mi rolling trails, easy, 700' climb. 1:11
Tue: 10.5 mi, mtns, moderate to hard, 149hr avg, 1720' of climb.
Tue: 8 mi rolling trails, trashed, yesterday was too hard. 700' climb.
1:15
Thu: 10.5 mi, mtns, moderate, 143hr avg, 1720' of climb. That's more like
it.
Fri: 7 mi trails, extra easy because of Tuesday screw-up, ~600' climb.
Sat: 20 mi, Mt. Wilson Toll Road, 4400' of climb. 3:35. 130hr up, 123 down.

73 miles, 11,580' of climb (and the foot-bone is still attached to the
ankle-bone)

Total: 11653.

mon: 1:08 mtn biked easy
tues: 1:34 ran easy rolling trail
wed: 1:25 biked easy/moderate, core work
thur: off
fri: 1:00 ran easy with 12 mins @ <= LT
sat: 1:23 biked easy/moderate
sun: plan is to rest, probably walk 45 mins

I've got several months of mostly 10-12 hour weeks behind me, a string of
long runs every 2 weeks of up to 4 hours on rugged terrain, some pretty
consistent LT training, some specific hill work, and >15 pounds weight loss
(made my goal on this: down from ~182 to ~165). I feel ready, but only race
day will tell.

last weekend's mountain quad training didn't give me DOMS, but left my legs
a bit tired this week. Tapering off the calorie restriction should help with
this. But I'll be taking no chances, resting every 3rd day and further
cutting volume this week. The final week taper plan is:

Mon run 1:10-1:20 very easy
Tues bike 1:30-1:40 easy/moderate
Wed rest/walk
Thur run :40-:50 easy, a few strides
Fri bike :50-:60 easy
Sat rest
Sun race

Goals:
July 31st 30k escarpment trail run in <=4:30
Sept 25th Vermont 50 mile trail run
Fall Sub 20 5k

-Tony

joe positive <[email hidden]> wrote:
....

Quoted message said:

total: 86 miles

Quoted message said:

Not quite an f clown W week, but my highest mileage ever.

Mighty impressive, Karen. Very UJesque.

Any time goal yet for the 1/2M next month?

jobs

Training towards January marathon. Planning on increasing mileage...

Mon: off
Tue: 5k race. Very warm and very humid. 6:30 pm start.
The start was downhill and with the wind until the turn around.
After the turn, the light wind felt refreshing, even though it was
a bit harder going. Not a big race, with some young speedsters
ahead, I was running with the top 50+ runner. We traded places
and I managed to pull ahead on the final tough uphill.
Managed 18:58 overall, although apparently the course was a bit long.
1st in age-group(40-44) and 12/150 overall. 4k up, 1k down. It was so
humid that
runners in the 1/2 Marathon took off their shoes and poured out the sweat
after they finished.
Wed: Calf muscles feel post-marathonish. Some (probably) ITB soreness
on outside of rt leg. 10k easy on grass. 30' bike
Thu: Bike 20'
Fri: 9k easy on grass. Rt leg OK. 1 hr bike. Lots of stretches.
Sat: off.
Sun: off

Total: 29km (18 miles). Very low mileage week. A combination of family
commitments, and taking it easy with the ITB soreness.

Anthony. Jerusalem, Israel.

SwStudio said:

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

-------------------------------------------
day km mi time Type %HR
Wed 15 9 01h14' E 70
Thu 14 8.4 01h14' E 68
Sat 11 6.6 00h53' E 72
Sun 21 12.6 01h41' E 72
-------------------------------------------
week : 61 km 36 mi 05h04'
-------------------------------------------
year : 1030 km 618 mi 83h18'

Sunday's medium long run was OK. I was able to keep a good pace until
the end (5k loop : 24'51", 24'30", 23'34"😉, eventhough I was a little
bit tired.
Even if I didn't run any quality session, I kept my mileage to 61km, so
this is a good week all in all. Current mileage makes me feel confident
about my marathon plan starting on august 1st.

I'll use the 12weeks 55mi/w training plan from douglas/pfitzinger, but
I'll probably be able (at least do I hope) to up the mileage a little
bit with one more 6mi easy run per week...

....Only drawback : I'll be on vacation starting next week, camping with
the family so I still don't know if I'll be able to get in all the miles
for the first 2 weeks. Answer on august 16th.

m

Quoted message said:

cheers,

Quoted message said:

Any time goal yet for the 1/2M next month?

It's tough to say. I haven't had much luck with halfs. I've run 5 over the
past 2 years; the first one made me happy, the second made me happier, but
the other 3 were all [censored] for one reason or other. I guess I'd like to PR
next month, which would mean faster than 1:38.

Karen

--
live! vicariously!

week 120 miles
year 2645 miles
181 days and july
today 25=205 days 12.902439 a day.
31.1×13.1=2685.5
2685-2645=40.5 miles
sunday 25 the July if I ride 40.5 miles = 205×13.1 or
July 31= 119.1 miles week
July 30=106 miles week

goal ;learn to ride and navagation real world.

maybe make my way there and disperse and help ......... this year.......

latter got to chill a while.......
and some plates to fill......

5000-2645= "Lets Do it!"

SwStudio said:

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

m rest
t 6 miles
w rest
t 7.5 miles
f 5.5 miles
s 8.5 miles
s 4.5 miles (will probably go for a 2-3 hour easy bike ride this
afternoon)

total 32 miles. my knee is still "flaring" but a little better. i got a
compression strap for it this weekend, will see if that helps or is just
hype. also, thanks to the lance&donovan online affair, i've started
putting protein powder in my recovery drink of milk. i only eat meat 2
or 3 times a week and i don't like eggs too much either, so i'm probably
at the low end of protein intake.

hh

55.65 miles, as

Mo: AM 3.5 easy - hey, I was tired after a record mileage week &
PM 3.5 easy longest run of 05, and it was really muggy

Tu: planned rest

We: AM 3.5 easy - still hot but humidity finally
PM 6.5 incl 3.35 @ tempo dropped after two soupy weeks

Th: 10 easy - inspired by "90 mins feels better than 60" thread;
should've kept it at 60. Felt beat afterward, and
chafed the hell out of my crotch (my actual crotch,
where leg adjoins torso, not my manly bits) - largely
I think because sudden low humidity allows sweat to
evaporate leaving salt behind to grind wherever
skin meets skin.

Fr: 4 easy - chafing scuks

Sa: 9.7 easy - chafing still scuks; frequently squirted h2o down
shorts to move the salt along, to the amusement or
horror of hundreds of bystanders. Felt beat again.

Su: 14.95 prog - including 3 x 3.35 slightly hilly park laps @ 8:43,
8:25, 7:26 pace. Felt freaking terrific.

This week _seemed_ to teach me that:

[a] Unlike some others, I feel horrible after a 90 min run. But 30, 60
or 120 mins are just super.

[b] A terrific remedy for feeling beat, worn down, possibly flirting
with overtraining is to drink white wine sangria until 2 AM the night
before a long run. And overdose on some combination of reasonable food
and an enormous quantity of tortilla chips (baked, at least). Started
today's long run feeling a bit queasy, but by 20 minutes in I felt
better than I had all week.

[c] Humidity of course makes a world of difference to the runner - last
5 days I've been coming home dry from runs rather than pouring sweat,
Patrick Ewing style, for half an hour - but most civilians don't seem
to notice and keep [censored] about how hot it is. My friends with the
sangria were going on a 50 mi bike ride today, and moaned nonstop about
the miserable weather. Tw*ts.

Despite finishing the week feeling invincible, I'm cutting back mileage
next week instead of waiting another 7 days. Dragged too much midweek,
and was reminded that it's not just outright injury I need to respect,
but overtraining too.

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

Quoted message said:

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

My first training week in half a year, if you don't count a
pathetic 5 miler a couple weeks ago that seemed to be
the only hiccup (hopefully) in my return to running.

I am guessing I am looking at a few months of easy
running before getting back into structured training of
any sort. I am clearly completely de-trained.

18 off
19 10km easy
20 off
21 8km easy
22 7km easy-ish fartlek
23 off
24 14km hills easy

39km (24 miles)

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

Dan Stumpus said:

Total: 11653.

Hey!

"Charlie Pendejo" <[email hidden]> wrote

Quoted message said:

Th: 10 easy - inspired by "90 mins feels better than 60" thread;
should've kept it at 60. Felt beat afterward, and
chafed the hell out of my crotch (my actual crotch,
where leg adjoins torso, not my manly bits) - largely
I think because sudden low humidity allows sweat to
evaporate leaving salt behind to grind wherever
skin meets skin.

Vas - o - line. A little dab 'l do you. Also works in the recovery
phase.

Quoted message said:

Fr: 4 easy - chafing scuks

Man, it doesn't just suck, it scuks!

Quoted message said:

Sa: 9.7 easy - chafing still scuks; frequently squirted h2o down
shorts to move the salt along, to the amusement or
horror of hundreds of bystanders. Felt beat again.

Quoted message said:

Su: 14.95 prog - including 3 x 3.35 slightly hilly park laps @ 8:43,
8:25, 7:26 pace. Felt freaking terrific.

Hmm, since you had a good day on Sunday, maybe you weren't as beat as you
thought you were. I've found that if I go easy enough (low heartrate), even
though I feel like road-kill, the next day will be much better.

[quote="Quoted message"]This week _seemed_ to teach me that:

[a] Unlike some others, I feel horrible after a 90 min run. But 30, 60
or 120 mins are just super.

[b] A terrific remedy for feeling beat, worn down, possibly flirting
with overtraining is to drink white wine sangria until 2 AM the night
before a long run. And overdose on some combination of reasonable food
and an enormous quantity of tortilla chips (baked, at least). Started
today's long run feeling a bit queasy, but by 20 minutes in I felt
better than I had all week.[/quote]

I usually run pretty well after overeating. Now I always overdo it a bit
the night before a long run or race. Gotta try the Sangria, though.

Quoted message said:

Despite finishing the week feeling invincible, I'm cutting back mileage
next week instead of waiting another 7 days. Dragged too much midweek,
and was reminded that it's not just outright injury I need to respect,
but overtraining too.

SwStudio said:

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

MON 32km
- since I`m one day behind, the Sunday long run will take place on a
Monday (and so on) until I´ll skip a day to catch up. Still effing
hot, 2.2 litres of water went down easily.

TUE rest
- cannot say I didn´t appreciate it.

WED 13km + 10x100m strides
- still hot, but I´m getting acclimated. Legs feel fresh.

THU 20km
- hot, but the weather´s clearly about to change. Pacing myself by
feel alone this time: 4:45-4:50min/km.

FRI 8km
- recovery greatly aided by cooler 18-20° weather.

SAT 18km
- watch-controlled pace this time, felt quite easy, but I don´t think
it´s the training that did it - yet:-) - just the weather.

SUN 8km
- recovery + a little skipping, hopping and hill-bounding

Total: 99km/6 sessions

Reflections: a first century (on my "Marathon Advantage" program)
if I include the strides. Nice to have one in the bag before the hard
weeks begin.

I´m not exactly oozing confidence, but I´m kind of glad I got a
well-deserved kick in the ass: it feels good to be back in proper
training and although a sustainable 4:10-4:15min/km pace doesn´t seem
so certain now I´m not unduly pessimistic about my chances in October,
either.

Anders

Quoted message said:

Despite finishing the week feeling invincible, I'm cutting back mileage
next week instead of waiting another 7 days. Dragged too much midweek,
and was reminded that it's not just outright injury I need to respect,
but overtraining too.

x>Very smart -- something I need to work on, in my fanatical quest for

consistency.
_

i don't know cp & dan...in the interest of spirited debate.....perhaps
cp's feeling he dragged at times w/his increased mileage of a level
of 55 mpw is more a product of under-nourishment coupled with a hot and
humid week weather-wise. lots of runners all over america felt like cp
did after last week due to heat all over the country. i just don't
think last week was a suitable environment/climate from which to draw
conclusions

cp made no mention of a complimentary/paralleled increased nutritional
diet to support his 2-a-days or higher weekly mileage. he just ran a
1/2M at 1:35 or 1:36. i did not hear him make mention of enhancing his
diet to support his enhanced demands....just tossing out there another
view of the same thing....that's all.

where ya gonna take your mileage to CP? 45?

Quoted message said:

Despite finishing the week feeling invincible, I'm cutting back mileage
next week instead of waiting another 7 days. Dragged too much midweek,
and was reminded that it's not just outright injury I need to respect,
but overtraining too.

x>Very smart -- something I need to work on, in my fanatical quest for

consistency.
_

i don't know cp & dan...in the interest of spirited debate.....perhaps
cp's feeling he dragged at times w/his increased mileage of a level
of 55 mpw is more a product of under-nourishment coupled with a hot and
humid week weather-wise. lots of runners all over america felt like cp
did after last week due to heat all over the country. i just don't
think last week was a suitable environment/climate from which to draw
conclusions

cp made no mention of a complimentary/paralleled increased nutritional
diet to support his 2-a-days or higher weekly mileage. he just ran a
1/2M at 1:35 or 1:36. i did not hear him make mention of enhancing his
diet to support his enhanced demands....just tossing out there another
view of the same thing....that's all.

where ya gonna take your mileage to CP? 45?

Quoted message said:

Despite finishing the week feeling invincible, I'm cutting back mileage
next week instead of waiting another 7 days. Dragged too much midweek,
and was reminded that it's not just outright injury I need to respect,
but overtraining too.

x>Very smart -- something I need to work on, in my fanatical quest for

consistency.
_

i don't know cp & dan...in the interest of spirited debate.....perhaps
cp's feeling he dragged at times w/his increased mileage of a level
of 55 mpw is more a product of under-nourishment coupled with a hot and
humid week weather-wise. lots of runners all over america felt like cp
did after last week due to heat all over the country. i just don't
think last week was a suitable environment/climate from which to draw
conclusions

cp made no mention of a complimentary/paralleled increased nutritional
diet to support his 2-a-days or higher weekly mileage. he just ran a
1/2M at 1:35 or 1:36. i did not hear him make mention of enhancing his
diet to support his enhanced demands....just tossing out there another
view of the same thing....that's all.

where ya gonna take your mileage to CP? 45?

Quoted message said:

Despite finishing the week feeling invincible, I'm cutting back mileage
next week instead of waiting another 7 days. Dragged too much midweek,
and was reminded that it's not just outright injury I need to respect,
but overtraining too.

x>Very smart -- something I need to work on, in my fanatical quest for

consistency.
_

i don't know cp & dan...in the interest of spirited debate.....perhaps
cp's feeling he dragged at times w/his increased mileage of a level
of 55 mpw is more a product of under-nourishment coupled with a hot and
humid week weather-wise. lots of runners all over america felt like cp
did after last week due to heat all over the country. i just don't
think last week was a suitable environment/climate from which to draw
conclusions

cp made no mention of a complimentary/paralleled increased nutritional
diet to support his 2-a-days or higher weekly mileage. he just ran a
1/2M at 1:35 or 1:36. i did not hear him make mention of enhancing his
diet to support his enhanced demands....just tossing out there another
view of the same thing....that's all.

where ya gonna take your mileage to CP? 45?