Training Week Ending July 3, 2005

First posting here; figured I'd just dive in... *waves*

Goals:
-Reestablish a workable routine
-More fully assess my current capabilities/limitations
-Attempt weight-lifting
-Concentrate more on post-run stretches

I'm recovering from old shin splints/stress fractures that laid me up
for a couple of months back in the winter, and I'm just now at a point
where I am able (although perhaps "willing" would be the better word)
to divert energy to being smart about resuming training.

So this week I deviated from the training program my partner is on
(he's a newbie, so I feel bad kind of abandoning him, but I feel like
my body is demanding a different routine). I've found a nice routine
in just running slow 1/4 or 3/8 mile stints with 1/8 mile walk
recoveries. Forty to fifty minutes of that and I'm tired, but not
hurting, which is a first in too many months.

Monday and Wednesday: 8 x 1/4 mi runs with 1/8 mi recovery
Saturday: 4 x 1/4 mi runs, 4 x 3/8 mi runs, all with 1/8 mi recovery

Tried weight lifting, but my current knowledge of weight lifting is
focused much more on hard strength training (single set to failure),
which absolutely killed my ability to run (or move much at all) earlier
this week. More research is required there to learn more of what a
runner's weight lifting session entails.

Lissa

SwStudio said:

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

goals: get fast and strong and wise. Upcoming races: 5k July 4; maybe
another 5k July 16; half-marathon Aug 20; 15k Sept 3; 20k Sept 20; marathon
Oct 15.

Su: 16mi (9:01), after working all night with a only couple of short naps,
whatta slog.
M: 6mi (8:54)
T: 10mi incl 4 tempo miles, which I broke up into 2x2mi: 6:53,36/6:39,49.
Was aiming for 6:50 - 7:10, wha'appen?
W: 6mi (9:29)
R: 14mi (8:33)
F: 6mi untimed, probably slower than 9min pace
Sa: 19mi (8:39), last 4 miles avg 7:47

total: 77 miles

Week 3 of Pfitzinger was a little better than week 2. I'm still having
trouble with pace, though I'm not as overfast as I was in week 1 nor as
wiped-out-and-slow as I was during week 2. I seem to have recovery pace
down pat though :-)

good week all

Karen

--
live! vicariously!

(sun: 3:33 30k trail race)
mon: 1:02 biked flats only very very easy
tues: off
wed: 1:44 biked easy
thur: 1:32 ran very easy
fri: 1:04 biked easy/moderate
sat: 2:02 ran easy/moderate (1:15 on hilly singletrack)
sun: 1:15 biked easy

Recovery week. Legs good, though it would have been better to do the
med-long run Sunday, but family obligations moved it. Resumed calorie
restriction on Wednesday, having moderated for race and recovery a bit.

Goals:
lose another 5+ pounds before Aug, 10+ before Sept
July 17th Indian ladder 15k trail run
July 31st 30k Escarpment trail run
late Sept vermont 50 mile trail run
Fall sub 20 5k

-Tony

Goals: Umm ...

Mon: bike 5.5 miles (yes, I know; it was a trip to a friend's house to
feed her cats)
Tue: 4
Wed: 9
Thu: Bike 12.1
Fri: 6
Sat: 14.1, hot hot hot (95 by the end)
Sun: Swim 720 meters (thought it was a 25-yard pool, it was actually
20 meters)

Total 33.1 miles.

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

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

42.70 miles - shoulda been at least 55, dammit - as

Mo: DNR (planned rest was Th, but a tad sore from weekend)

Tu: AM 3.5 easy; mild chest pain (no recurrence this week)
PM 3.5 easy w/ 4-5 min impromptu progression run 21k - 3k
pace to keep up with young woman in skirt on scooter
who smelled divine

We: 10.75 easy - started late, got ravenous at mile 7, realized
it was past usual dinnertime

Th: 6.65 easy

Fr: AM 3.5 easy
PM 7.0 "straights and curves" part deux: 8 laps of (100m
straighaways hard, 20-22 sec; curves v slow recovery
jog, lengthened via serpentining ala "The In-Laws",
the original with Falk & Arkin)

Sa: DNR (food poisoning)

Su: 7.8 long run cut short, guts happier today sitting & walking
but not running

Yeah that's right, my first two doubles. Legs felt great all week.
First impression: running every 12 hrs helps in the battle against my
old archenemy, muscle tightness and inflexibility - legs don't seem to
have time to get as stiff.

I was all set to gloat to Lance over running 55-60 miles with 2 or 3
doubles, using *real food* for most of my protein-loading,
carb-loading, fat-loading, and recovery-loading (well, my small-town
Midwestern parents would never agree "Indonesian lo-mein" = "real
food", or sushi). But then "real food" chained me to the bathroom much
of the weekend.

Pssst - Tony remove, wanna lose that 5 lbs fast? There's this place in
Brooklyn, they've got these fish tacos...

upcoming races: 10 July Bronx 1/2 marathon. I see NYRR's going to
start supplying Gatorade's "Endurance Formula" at races 21k and up.

Charlie Pendejo said:

I was all set to gloat to Lance over running 55-60 miles with 2 or 3
doubles, using *real food* for most of my protein-loading,

78 for me, including 3 doubles. Mostly "real food" (one scoop of whey
each day)

Quoted message said:

upcoming races: 10 July Bronx 1/2 marathon. I see NYRR's going to
start supplying Gatorade's "Endurance Formula" at races 21k and up.

blergh (-; Seriously, the endurance formula cranks up the electrolyte
content, which is probably a good thing for marathons. The problem is
that most people can't stand the stuff in that concentration, so they
wash it down with water.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

SwStudio said:

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

m rest
t 10 miles
w 5 miles
t 5 miles
2 hour bike
f rest, unplanned, too tired from only 4 hours of sleep
sat 5 miles
6 miles (didn't have time for one long run so split it up)
sun 2.5 hour bike. was supposed to be 3 hours, but on the way back my
saddle broke on the left side, so i made a beeline for home hoping the
other side didn't go too- the seat post didn't look like something i
wanted colliding with my ass. what's annoying is i was just at the bike
store yesterday, even looking at saddles, but i didn't want to waste my
money on one.

total 31 miles slow running, 4.5 hours slow cycling

slow heather

Quoted message said:

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

Mon 0.00 rest (abs, weights)
Tue 5.94 easy
Wed 9.10 gen. aerobic (abs)
Thu 6.00 easy (weights)
Fri 7.96 med long
Sat 4.00 easy (abs)
Sun 15.62 med long
-----------------------------
Wk 49
Yr 1,047

Training:
Added anther running day, now 6 days per week instead of 5. Tried out a
new hydration pack, The North Face Thresher http://tinyurl.com/75nhg. I
have a CamelBak Lobo, but I could never get it to fit comfortably. The
Thresher was nearly perfect for my needs. It holds 70 oz, which for me
is good for up to 16 miles of of hot/humid Atlanta running. It has
minimal storage capacity, which is fine because all I need to cary is a
cell phone and a pager. The best part about it was that it was
comfortable, with no noticeable bouncing, even at full capacity.

I'm still up in the air on whether to run an October marathon, such as
Chicago. Or maybe just forget the whole road racing thing and jump into
trail running. With my mileage up to 50 and long runs consistently at
15, I feel like I could jump into a marathon trainng plan at any time.

Nothing in stone, but here are my picks...
9/17/05 - Doug Kessler Lighting 10K, Sandy Springs GA
? 10/8/05 - New York Life Monte Sano 15K, Monte Sano State Park, AL
? 10/9/05 - LaSalle Bank Chicago Marathon
? 10/23/05 - Inaugural Dannon Alpharetta Half Marathon, Alpharetta GA
4/17/06 - Boston Marathon

Have a great week rec.runners.

--
Phil M.

Charlie Pendejo said:

Pssst - Tony remove, wanna lose that 5 lbs fast? There's this place in
Brooklyn, they've got these fish tacos...

i had food poisoning last week from a very expensive restaurant (bf's
company dinner thing). dumbass bf didn't believe me either until he
heard the vomit hitting the bathroom everywhere. but i was lucky and got
rid of most of it before it could start coming out the other end... hope
you recover quick.
h

98
ass clown w

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

Quoted message said:

Charlie Pendejo said:

Pssst - Tony remove, wanna lose that 5 lbs fast? There's this place in
Brooklyn, they've got these fish tacos...

lol - a little bout of heat exhastion helps too cuz you're not hungry for a
long time after that.

-T

Quoted message said:

i had food poisoning last week from a very expensive restaurant (bf's
company dinner thing). dumbass bf didn't believe me either until he
heard the vomit hitting the bathroom everywhere. but i was lucky and got
rid of most of it before it could start coming out the other end... hope
you recover quick.
h

Training towards January marathon. Various races along the way.
Next race: 1/2M 19 July.

Mon: 10k easy, 4k on grass. 55'
Tue: Track session. 4k warmup, stretches etc
2 x 5k. Coach wanted moderate 1st and 2nd at around 10k pace
19:53 and 18:59 with 600m jog in between. 1k down.
Wed: 11.5k easy on grass. Bike 30'
Thu: off
Fri: 18k easy-mod on grass. Max pace was about 4:30/k (7:15/mile)
Sat: 7k easy
Sun: 20k in 1:45 easyish on grass. Legs heavy at the end.

Total: 82km (51 miles).

Anthony. Jerusalem, Israel.

SwStudio said:

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

MON - scheduled rest
TUE - unscheduled rest (1)
WED 0:55 15min WU, 10min squat jumps, 30min tempo run (2)
THU - unscheduled rest (3)
FRI - unscheduled rest (4)
SAT 1:30 easy run
SUN 2:30 long run w/13x15s accelerations at 10min intervals (5)

(1) Those who have seen a few eplisodes of the British TV series
"Keeping Up Appearances" can guess the nature of the minor family
crisis behind the break from the schedule.

(2) A sudden outpour of rain forced me to seek shelter and I somehow
had the bright idea of doing those silly jumps to keep warm; combined
with the tempo run (and the omission of the CD) it resulted in a rare
but magnificent case of DOMS the following day.

(3) An improptu boys´ sauna night with old barrack mates; the long
(2hr+) procedure cured the DOMS.

(4) An unannounced visit by the wife´s relatives; I would´ve written
the day off due to the rainy weather, anyway...

(5) The accelerations are there (a) to cut the endlessly long run itno
short manageable chunks, (b) to give the fast twitch muscles something
to do, and (c) to make it easier to run the slow parts slow enough.

Reflections: the strictest Marxist-Leninist economic planner in the
Soviet Union would sometimes admit that "life itself" could teach
otherwise - and we in the West have long known what can happen to the
best-laid plans of mice and men:-)

Goals: (1) to train as if I were strongly committed to a marathon race
date, (2) to delay committing myself to a race date for as long as
possible.

Anders

Charlie Pendejo said:

Tu: AM 3.5 easy; mild chest pain (no recurrence this week)

Either it was a mild heart attack or a case of dyspepsia...

(Seriously, odd chest/abdominal pains can be a nuisance for both the
runner patient and the doctor. An acquaintance had to take almost a
year off running due to a mysterious sharp pain just under the left
ribcage: his doc couldn´t find any cause even after running a battery
of tests and consulting specialists in two different fields. The story
has a happy ending, though: four years after his comeback he is still
symptomless and running PBs!)

Quoted message said:

PM 3.5 easy w/ 4-5 min impromptu progression run 21k - 3k
pace to keep up with young woman in skirt on scooter
who smelled divine

What! You, too:-)

(OTOH I´ve done similar fartlek bits also due to a particularly
obnoxious odor of old sweat eminating from a runner in front of me.)

Quoted message said:

PM 7.0 "straights and curves" part deux: 8 laps of (100m
straighaways hard, 20-22 sec; curves v slow recovery
jog, lengthened via serpentining ala "The In-Laws",
the original with Falk & Arkin)

"The Brain Goes First", Pt. 11: it took me more than a few seconds to
realise that Falk and Arkin weren´t venerated running coaches like
Daniels and Glover...

Quoted message said:

Yeah that's right, my first two doubles. Legs felt great all week.
First impression: running every 12 hrs helps in the battle against my
old archenemy, muscle tightness and inflexibility - legs don't seem to
have time to get as stiff.

Well, if doing doubles makes you stretch twice (or at least once) a
day...

Quoted message said:

upcoming races: 10 July Bronx 1/2 marathon. I see NYRR's going to
start supplying Gatorade's "Endurance Formula" at races 21k and up.

FWIW according to inside info from the Helsinki City Marathon whose
"official partner" is also Gatorade, the "standard policy" is to serve
the masses with a drink that´s diluted to half-strength (for reasons
of palatability, supposedly).

Anders

SwStudio said:

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

----------------------------------------
day km mi time %HR
Tue 6.5 3.9 00h31' 72
Fri 13 7.8 00h58' 88 with 6k @ 3'59"/km LT
Sun 16 9.6 01h20' 71
----------------------------------------
week : 35 km 21 mi 02h51'

This was a recovery week, as I was still sick on Monday.
The weather is not that hot anymore and it's now ok to run during the day.
First run o the week on Tue was short and slow, then on Fri I managed to
run a good LT session with a 6k tempo @ 3'59" / km
HR was ok @ 88%
Sunday morning a medium long run of 16k, slow and easy. It was warm again.

Goal is to maintain a good milage thru the summer and see if I can
commit myself to training for a sub-3 marathon in the fall.
Anyhow the ultimate target race is the Paris april marathon.

I'll try to run a 10k in July if the weather gets colder and shall look
for a HM in september.

marko

Quoted message said:

cheers,

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

Quoted message said:

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

I haven't ran since early February - at all!

A series of illnesses with the added pressure of a ridiculously
busy and chaotic schedule for my first full year as a race director
are largely the reasons.

It's strange being more involved with running than ever, yet not
be actually running myself. My waking HR has crept from 40-42
to the low 60's.

Nevertheless, I love what I do and will probably do it for the rest
of my life. I see many ways road racing can be elevated to new
levels for the age grouper, and hope to accomplish my dreams
in time.

Oh, and the reason for my first-time comment in the Training
Week thread since the winter is that I plan to try to get back
into running this week, and I wanted to make it 'official' by
saying it 'out loud', so to speak.

Since I am more or less completely detrained, I wonder how
long, or even if, I will get back to where I stood at the end of
2004, the year I ran a 79:03 HM and went sub-36 twice for
10k (although one course was unfairly downhill).

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

Quoted message said:

Since I am more or less completely detrained

Please please please David, go run a 5k or 10k immediately. I wanna
shot at being faster than you even if just for a moment. Come on,
don't be selfish.

Goal : sub-3 before year end
sub-38 10k in September (I think that was it?)

Time km mi %HRav
Mon 0:51 10 6 80 25' up, 10' down. 28°C
4x200/130 in 40"/46", 10x150/75 in 30"/30"

Tue 0:57 10 6 65 Easy on grass in park with ladies from club 30°C

Wed 1:02 12 7 78 25' up, 10' down. 28°C
5x800/400 in 2'59-2'55/3'00

Thu 0:00 Planned rest

Fri 0:57 10 6 69 Easy on roads. 24°C

Sat 0:54 11 7 91 Trail race. 240m/780ft total climb/descent. 34°C
6th overall, 2nd in 40-49yo AG.
Tin cup, bottle of local wine, melon from local farm

Sun 0:00 Unplanned (well...) rest. Fell asleep in sun OUCH 34°C
__________________
4:42 53km 33mi

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

Quoted message said:

Oh, and the reason for my first-time comment in the Training
Week thread since the winter is that I plan to try to get back
into running this week, and I wanted to make it 'official' by
saying it 'out loud', so to speak.

Since I am more or less completely detrained, I wonder how
long, or even if, I will get back to where I stood at the end of
2004, the year I ran a 79:03 HM and went sub-36 twice for
10k (although one course was unfairly downhill).

David - good to hear from you. I'm glad to hear that your
race directing is working out.

You know the routine - slow and steady buildup. You'll probably
feel incredibly slow the first few weeks, but gradually you'll pick
up the pace. Up to you, of course, but *if* you want to, you can
certainly get back to where you were...and with all the training of
previous years the return to those times should be quicker than
"starting from scratch"...

Anthony.