Training Week Ending July 31, 2005

S: 60 min spincycle; 5 miles run
M: DNS/R
T: 60 min spincycle; 60 min stairmaster
W: 60 min spincycle; 5 miles run; 30 min elliptical
T: 60 min spincycle; 5 miles run; 30 min stairmaster
F: 60 min spincycle; 5 miles run; 30 min elliptical
S: 60 min spincycle

Goals: Run off treadmill more.

Race calendar:

8/13 Aspen Mountain hill climb, 5.4 mi, climb from 8000' to 11,400'.
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'😉

Training concept: Fat burning, training well under LT pace (slipped up on
Tuesday a bit).
Previously I'd been base training in the 120's and 130's pulse range, then
jumping into speedwork.

Now I'm trying a longer build up w/2 10.5 milers/wk at medium effort (in the
140's) for a 6 weeks before dipping into the intense stuff. (My max HR is
182-184). Reading Hadd got me to thinking about this.

I'll introduce speedwork this week for the 50k at the end of August.

The Week In Review:

7/24 9 miles hilly trails, real easy, walk steep stuff, 1700' of climb in
1:30.
7/25 8 miles rolling trails 700' climb in 1:10 123avg hr.
7/26 10.5 miles medium/hard, 1720' climb, in 1:24 143 avg/181 max.
Ran with college XC guy who worked me harder than plan for the 5
middle miles.
Jogged last 3 miles in as pennance.
7/27 8 miles rolling trails 700' climb in 1:07 132avg hr.
7/28 10.5 miles medium, 1720' climb, in 1:21:28 (course pr) 145/164 avg/max
HR.
7/29 8 miles rolling trails 700' climb in 1:11 121 avg hr.
7/30 12 miles, up/down Mt. Baldy (10064'😉. 4000' of climb (1750 calories!).
Medium effort up, quickish down. 130/159 avg/max hr.
66 miles (lowest in a long time, but will make up for it tomorrow).
11,200' of climb.

Training towards January marathon.
Week 1 of 24 week Pfitzinger/Douglas program.
Curtailed by a stomach virus - better I guess at this end of the
program than the other...

Mon: 11k easy grass.
Tue: 16k track. 5k up, 8.5k moderate,
2.5k down Bike 30'
Wed: 9.5k easy grass Bike 30'
Thu: Bike 20'
Fri: 24k grass. Gradually increasing pace from
5:30/k (8:45/mile) to 5:00/k (8:00/mile)
Bike 30'
Sat/Sun: Sick.

Total: 60.5km (38 miles)

Anthony. Jerusalem, Israel.

X,26,13,20,21,120,12.
year=2867 miles
week=212 miles
days=2867÷212=13.523584

goal= learn to navigate in real world.

Our father halo be thy name thy kingdom come thy well be done on earth
as it is in heaven give us this day our daily bread and forgive our dept
as we forgive our depters. deliver us from evil and lead us not into
temptation. for thine is the kingdom and the power and the glory for
ever. A-Men : " To the father to the son to the holy goast !" A-Men

SwStudio said:

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

goals: stop running so slow. Upcoming races: half-marathon Aug 20; 15K Sept
3; 20K Sept 18; marathon Oct 15.

Su: 6mi (9:50) after working all night. Yes, 9:50.
M: AM 6mi (9:11), PM 4mi (8:45), 15min stairstepper (1.77mi)
T: 11mi (8:18) incl 5@tempo; botched this somewhat*
W: 15mi (8:48) with about 4mi of little hills
R: AM 6.25mi (9:13), PM 3.75mi (8:49)
F: 12mi (8:26) with about 4mi of little hills
Sa: 22mi (9:28) I kid you not**

total: 86 miles running, 1.77mi stairstepper Week 7 of Pfitzinger 18-week,
70+ mpw plan.

* goal was 5 miles @ 6:40 - 6:55 pace. I lacked the heart, legs, lungs, and
head to do the 5 tempo miles at once, so I ran 2.5 @ 6:51 pace, jogged
400m, then ran the other 2.5 @ 6:47 pace. wimp.

**I tried for 22 miles to get my legs to go, but they just wouldn't.
Nothing hurt and I wasn't particularly tired. I think the running gods
were playing a joke on me.

good week all

Karen

--
live! vicariously!

"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 Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

goals:
sub 20 5k by Fall
next race Brookside Museum 5k - ran 20:17 last year, hoping for 20:30 -20:40
this year
Unsure if I'll run a Fall Marathon yet, may focus on a half instead.

M: 3 easy trails, 2 miles elliptical trainer
T: 4.5 am with 1200 X 3, WW rafting then 3 easy pm
W: 5k treadmill easy (weather said feels like 103) 12 mile bike ride night
TH: 6 at lunch, 6 more at night
F: zero, nothing, nada , zip
Sa: 1.5 wu 5k race 21:00 flat, 2 mile cool down, 18 mile bike ride pm
Su: 15+ mostly on trails, 2.5 on roads

47 miles running
30 biking
Hope Tony did well at the Escarpment Trail Run, or at least didn't get
seriously injured ! 🙂

joe positive said:

**I tried for 22 miles to get my legs to go, but they just wouldn't.
Nothing hurt and I wasn't particularly tired. I think the running gods
were playing a joke on me.

I don't know how you've found high mileage, but I've found it much harder
to push the pace on a regular basis now that I'm running in the 80s. I'd
usually run 7:00-7:30 when I was running 70mpw. Now that I've been running
over 80mpw, I usually run in the range of 7:30-8:10 (but sometimes even
slower, as slow as 9:00)

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

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

Quoted message said:

SwStudio said:

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

goals: stop running so slow.

I wouldn't worry about it on easy days.
My wife has run 3:04 in the marathon and 1:28 in the half and she runs
"slow" (9+)on easy days and long runs.
Leave something in the tank for the quality days.
<remainder snipped>

Quoted message said:

F: 12mi (8:26) with about 4mi of little hills
Sa: 22mi (9:28) I kid you not**

Quoted message said:

**I tried for 22 miles to get my legs to go, but they just wouldn't.
Nothing hurt and I wasn't particularly tired. I think the running
gods were playing a joke on me.

Could be the Gods. Or it could be 12 miles at a moderate pace followed by a
22-miler. Is this part of coach Pete's plan? I like to sandwich the long
run in between very easy days, preferably an easy 5 before and a day off
after. I'm older than you, so maybe I need more recovery. But then again,
if you're going for high mileage, that may not be possible. Also, like
Donovan said, the high mileage may be slowing own your overall pace. I
would take a look at your non-running activities. Are they hindering your
recovery? Are you getting enough sleep?

--
Phil M.

Phil M. said:

[email hidden] wrote:

Quoted message said:

Quoted message said:

**I tried for 22 miles to get my legs to go, but they just wouldn't.
Nothing hurt and I wasn't particularly tired. I think the running
gods were playing a joke on me.

Could be the Gods. Or it could be 12 miles at a moderate pace followed by
a 22-miler. Is this part of coach Pete's plan?

Both the 12 and the 22 are part of coach Pete's plan, just not that close
together :-). Because of my work schedule I've had to switch things around
a little. Since I work overnight Saturday/Sunday a few times a month, many
of my long runs change to Saturday so I can get going while it's still dark
(and avoid the Florida sun). I do try to shuffle the recovery days too so
that I never do more than 2 "hard" days in a row.

Quoted message said:

I'm older than you, so maybe I need more recovery.

I think we're about the same age.

Quoted message said:

Also, like
Donovan said, the high mileage may be slowing own your overall pace.

I think this may be the case. As I mentioned, I'm not noticeably tired or
injured (I'm not walking around exhausted all the time) but maybe as the
mileage creeps up, I'm losing energy without really noticing it. Mid-80s
is not "high mileage" for a lot of people, but this is my first foray into
it.

Quoted message said:

I would take a look at your non-running activities. Are they hindering
your recovery? Are you getting enough sleep?

Ha. You work in IT; you should know better than to ask such a thing. I
have no non-running activities except work and sleep. I'm getting more
than enough work :-)

Karen

--
live! vicariously!

joe positive said:

Mid-80s is not "high mileage" for a lot of people

55.x is my high-water mark so whaddoo I know. But a lot of smart and
experienced runners say it's as much about running time as running
distance... and no doubt a Meb or a Haile knocks off 110 in less time
than you or I accumulate 86.

Regardless: keep running that kinda mileage, avoid injury (I'm pulling
for ya, and hard, Karen!), submit to a proper taper, find some cool
fall weather, and you're gonna FLY.

joe positive said:

Both the 12 and the 22 are part of coach Pete's plan, just not that close
together :-).

There ya go.

Quoted message said:

Because of my work schedule I've had to switch things around
a little. Since I work overnight Saturday/Sunday a few times a month, many
of my long runs change to Saturday so I can get going while it's still dark
(and avoid the Florida sun). I do try to shuffle the recovery days too so
that I never do more than 2 "hard" days in a row.

Yes, but 12 being medium long, followed by 22 being long? Personally, I
would figure out a way to space these out more, especially since they
are the same type of run (long run pace).

Quoted message said:

Quoted message said:

I'm older than you, so maybe I need more recovery.

I think we're about the same age.

48?

Quoted message said:

Quoted message said:

Also, like
Donovan said, the high mileage may be slowing own your overall pace.

I think this may be the case. As I mentioned, I'm not noticeably tired or
injured (I'm not walking around exhausted all the time) but maybe as the
mileage creeps up, I'm losing energy without really noticing it. Mid-80s
is not "high mileage" for a lot of people, but this is my first foray into
it.

For most runners that have a life other than running, I think it's high
mileage.

Quoted message said:

Quoted message said:

I would take a look at your non-running activities. Are they hindering
your recovery? Are you getting enough sleep?

Ha. You work in IT; you should know better than to ask such a thing. I
have no non-running activities except work and sleep. I'm getting more
than enough work :-)

Well, I don't mean mental stress of working, I mean your other physical
activities. Do you spend a lot of time on your feet when you're not
running? The way I look at it is if you're training hard (you certainly
are), you have to rest equally hard. If I could only get my wife to
understand that. ;-)

--
Phil M.

Quoted message said:

Regardless: keep running that kinda mileage, avoid injury (I'm pulling

for ya,
_
......and i'm pulling for you cp. so whaddaya do last week? kick down
to 40 as you hinted? curious if you indeed did what you said you were
leaning toward.

Quoted message said:

(-; Lance is A, of course.

___

ha ha ha. get your laughs in while you can folks. i'm cranking it up
to 90 mpw starting tomorrow. yup...i am going to force myself to not
rabbit and come on strong in the back ends of runs. 13 weeks before
marathon day which means 12 weeks of training. i'm not going to race in
august or september.

i hope to drop about 7-8 .lbs by October 1. i am not going to screw
anything up in the NYC Marathon this year. Goal is to not lose the
race by more than 1 hour, second goal is to undercut my BQ time by 20
minutes.

Quoted message said:

Quoted message said:

(-; Lance is A, of course.

___

ha ha ha. get your laughs in while you can folks. i'm cranking it up
to 90 mpw starting tomorrow. yup...i am going to force myself to not

How are you planning to do those 90 ? I mean, slugging out a lot of 7 mile
runs each week won't hurt, but getting long runs in is also a good idea.

How much are you doing now ? Once you're consistently doing 2-a-days, even
bumping it up my 10mpw or so feels like quite a lot. You could probably manage
a single 90 or even 100 mile week quite easily, but doing several of them
back to back is quite hard.

Quoted message said:

rabbit and come on strong in the back ends of runs. 13 weeks before
marathon day which means 12 weeks of training. i'm not going to race in
august or september.

Have you thought about doing the half marathon as a training run ? As I
suggested earlier, it's an easy way to get in a long run. Do a 3 mile jog,
then the half marathon, and that's a high quality 16 mile run (even if you
hold back during the race)

Remember, you're training to run 26.2 miles in under 3 hours and 10 minutes,
not 100 miles in less than one week. Go long.

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

mon: 1:21 ran easy with a few strides
tues: 1:35 biked easy/moderate
wed: off, walk 50 mins
thur: 0:45 ran easy with a few strides
fri: lake swim, a very short hike
sat: off
sun: 4:24:34 escarpment 30km trail race

Taper week went well except not enough sleep, so slept much of Sat
afternoon. The race was a fantastic experience, report to follow. Bee sting
on my left foot friday had me wondering because it hurt to walk on until Sat
night, but didn't bother me at all in the race.

Goals:

Recover easy for a couple of weeks, then begin training for the vermont 50
mile trail race...

-Tony

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

Quoted message said:

Hope Tony did well at the Escarpment Trail Run, or at least didn't get
seriously injured ! 🙂

I didn't fall once, just a couple of stumbles in rooty areas.

-Tony

Tony said:

afternoon. The race was a fantastic experience, report to follow. Bee sting
on my left foot friday had me wondering because it hurt to walk on until Sat
night, but didn't bother me at all in the race.

Don't know if I ever posted about this, but I was once stung by a wasp a few
minutes before a 1 mile race. Ran a PR.

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

Quoted message said:

i am not going to screw
anything

Like you have a choice on that...

TBR
"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."