Training Week Ending July 4, 2004

Newbie training for first marathon in Feb 2005:

M = 3 miles (about 10 min/mile) T = 4 miles W = 2.5 miles +
weights Th = 4 miles F = rest S = 5 miles (about 11
min/mile) S = 2.5 miles + weights

Total 21 miles

Next week: long run will be 6 miles

Question: at this point in my training (about a
month), should I work on improving speed or still
gradually add miles?

98 f you w

goals: better stronger faster etc. Continue marathon
training, race a little, run a lot. Upcoming races: 1mi
track race July 6; 5K July 17; 5K Aug 13; marathon Oct 10.

M: 6.5mi am (8:59) 4mi pm (8:37)
N: 4mi am (9:03) 6mi pm incl 1x1600, 1x1200, 2x800, 2x400
O: 6.5mi am (8:43) 4mi pm (8:40)
P: 12.5mi w/miles 7 - 10 at 7:09 pace, was trying for
marathon pace but missed, oops
Q: 6.5mi incl 10 x strides Sa: 9.3mi incl 5K race (19:44,
2nd OA female, 1st masters female) Su: 19.5mi (7:53)

total: 78.8 miles

The 5K wasn't on a certified course so it doesn't really
"count," although a friend measured the course with a GPS
and found it to be
3.12 miles. My miles were 6:16/6:19/7:03(1.1), which is
pretty damned even for me. I was pretty happy with the
race. The overall female winner (a clubmate of mine) ran
17:58. She's 48. Awesome.

Good week all

Karen

SwStudio said:

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

Goal: to beat Anders in the 70% max heart rate drunken
stumble. Just kidding.

Race tomorrow (5k or maybe even less). Running for place in
this one, not for time.

Track meets July 11 : 1 mile. sub 4:50 would be nice July 18
: 2 mile. Will go out in about 5:20 and see what happens.

M AM 7 PM 4.3 T AM 5 PM 7.5 speed: 4x1.14 miles
6:23/6:27/6:25/6:33. W AM 6 T AM 8.5 include 2x2mile at
about 6:30 pace PM 5.6 F AM 7.2 fartlek run: strides and a
fast mile. S PM 16 S AM 5.6. I promise (-;

Total: 73

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

In article <[email hidden]>,

SwStudio said:

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

Running-wise, it was a bummer week.... no running at all,
due to an aching IT Band, near the right knee. i'm resting
it, stretching, doing some exercises.... haven't remembered
to ice it though. got some deep massage to loosen up the
tight quads, which may be causing an imbalance that's making
this a problem. the calves are no longer an issue... they
used to be the culprit.

As a result, i've only been able to swim (every day) during
the week. even cycling aggravated the thing. but the swim -
in a very cool/cold outdoor pool - has been good therapy,
and a tiny jog yesterday felt fine. i might head out later
today or tomorrow for a test run.

Fingers crossed,

Cam

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 10.04 @ 8:08 5 @ threshold 142 82 Wed
11.24 @ 8:24 med. long 129 80 Thu 5.05 @ 8:25 recovery 124
82 Fri 11.35 @ 8:30 med. long 133 83 Sat 5.34 @ 8:51
recovery 128 84 Sun 18.05 @ 8:45 long 139 82
----------------------------------------
Week 61 Year 1,139

Training: Week 10 of 24-week marathon training program. Week
10 of 10-week endurance phase.

According to the marathon plan, this week was supposed to be
a a 50-mile recovery week followed by a 61-mile week. Since
I'll be running a half marathon on 7/11, I've switched those
weeks around so that the low week is the week of the race
and I can do a "mini taper." My taper started today,
imediately after my 18-mile run. I saw no other runners on
my run today. I guess they were all at the Peachtree. Maybe
I'll run it next year.

Racing Goals:

7/11/04 - Wine Country Half Marathon, Napa CA Goal -
1:37??? (not sure, depends on hills, I know the
weather will be cooler than here)

7/12/04 - ATC Singleton 10-mile, Stone Mountain, GA
Goal - 1:13

7/13/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal < 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

Came 2nd in a local trail race called the Woodland 5 -
finchcoasters.org.ukw52004r2.pdfOpen ↗ - on
Wednesday. Not sure what it is 5 of, nautical miles
perhaps. I was leading for about 10 minutes but then got
dropped on a steep hill.

5000m track race next Sat. Target is 15:59.9

Monday: pm) 7 miles - easy/medium

Tuesday: pm) 2.75 miles in total, 4 x 400m w/70 sec rec -
medium (67, 66, 66, 63)

Wednesday: pm) Woodland 5, 2nd place

Thursday: pm) 6.5 miles in total, 2 x 1.5m w/3min rec,
hilly - hard

Friday: pm) 10 miles - easy/medium

Saturday: pm) 10.75miles - easy

Sunday: pm) 12.5 miles - easy/medium

Total run: 57 miles

--
Brian Wakem

SwStudio wrote in message ...

Quoted message said:

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

mon: off tues: 0:40 run, hr 137 (still rec from 3:30 run
Sun) wed: dnr thur: 1:45 brick [0:40 run (hr 153), 1:05 bike
(hr 139)] fri: 1:00 bike, hr 127, recovery sat: 1:45 brick
[0:35 run (hr 148), 1:10 bike (hr 138)] sun: 1:05 bike, hr
129, mostly recovery

goals: Sept 11th 50k trail, Fall orienteering

The previous sundays run was too intense and my running legs
needed a break this week. Felt pretty good on the bike, but
lacked power all week and hence no speedwork of any kind.
Still planning long runs every 2 weeks, but skipped the long
bike this weekend.

Goals: none at the moment.

Mon: 8 miles Tue: 8 miles incl. 8x300m strides Wed: Rest
Thurs: Rest Fri: Rest Sat: Coastal Challenge 1/2
marathon Sun: Rest

Total: 29.1 miles

--
Colm

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

Goal: Start 18-week buildup to NYCM. The race is actually 19
weeks away, so I have some flexibility in case I have to
spend a week traveling or something.

Mon: DNR Tue: 7.8 (Central Park) Wed: 11.2 (Hudson River,
Central Park) Thu: 4 (CP) Fri: 9.8 (CP) Sat: 4.2 Sun: 16

Total 53.1 miles. (1.4 miles short of 1,000 for the year!)

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

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

Goals:
1. Get down to 140# for 50k race. (gone from 152 to
147 so far)
2. Start speedwork this week.
3. Run a 10k or two as LT workouts.
4. Run a strong Malibu Bulldog 50k on August 28 (6-8k feet
of climbing). bulldogrun.comindex.htmlOpen ↗

Sun: 4 mile hike. Mon: 13 mi, 3000’ climb. Lake to Echo mtn
in 32:40 (LT), then 130’ish rest of way. Tue: 10 mi easy
rolling. Wed: 12 Capri up Sullivan canyon. 11 min warmup,
hard (LT+) to top at
5:45, easy down. Thu: 10 mi easy, tired. Fri: 10 mi easy,
feel stronger. Sat: 20 5000ft climb to Mt. Wilson. 2:01
up, 1:15 down, last 9 miles sub
6. 140HR up, 133 Down. Splits: 42, 58, 1:09, 1:26, 1:51,
2:01:55. A very fast time given that I’ve only done two
LT workouts, and no short speed.

79 miles, 10k feet of climb.

Goals: Slowly return to running after foot injury.

Mon: Pool session. 500m swim, 40 mins pool running
including "strides"... Tue: Track session. 8km slow on
grass, lots of exercises with coach Wed: 0:55 bike Thu: off
Fri: 1:35 bike. hilly. HR ave 130/ max 166 ( max is 184)
Sat: off Sun: 0:40 bike.

Anthony. Jerusalem, Israel.

Monday 4.5 easy 4 strides Tuesday 7 long hard tempo with
about 2 mile cooldown (lunch),
8.5 trails pm with short pickups (stayed with
Dr. D. and Penny candy and felt OK) Wed 5.5
easy am 3.5 easy lunch Thursday 8
road/trails with two pickups (3k and 1
mile) Friday 14 mile bike ride (fast but
flat) Saturday 11 (10 mile race - 1:16) I
never felt comfortable, no warm up due to
bathroom lines, I started conservatively
(15:42 for 2 miles) but picked it up too
fast in miles 3 through 8 +. I had nothing
left in the last mile and a half. Sunday 12
easy trails Totals: 60 running 14 biking

Goals: Get back down to racing weight (175 or less) in the
next 3 weeks, Down to 176-178 range should be there soon.
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: 6:08 Colonie track
meet summer 2003 (probably ran a faster 1st mile at GI 4
mile in 2003) 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)
8/1: 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

One dark day on Usenet, "nooby" <[email hidden]> said news:nyFFc.12837
[email hidden]:

Quoted message said:

Newbie training for first marathon in Feb 2005:

M = 3 miles (about 10 min/mile) T = 4 miles W = 2.5 miles
+ weights Th = 4 miles F = rest S = 5 miles (about 11
min/mile) S = 2.5 miles + weights

Total 21 miles

Next week: long run will be 6 miles

Question: at this point in my training (about a month),
should I work

on

Quoted message said:

improving speed or still gradually add miles?

Are you a newbie at running or at training for a marathon?
If you are new to running, then I suggest training for a 10K
or something shorter than 10 miles. Do you have some sort of
marathon training program? Most programs start at about 18
weeks out from the marathon date. Your base building should
prepare you so that you can comfortably start the first week
of the program.

Phil M.

--
The essential thing in life is not so much conquering as
fighting well.

Baron De Coubertin, founder of the modern Olympic Games

nooby said:

Newbie training for first marathon in Feb 2005:

M = 3 miles (about 10 min/mile) T = 4 miles W = 2.5 miles
+ weights Th = 4 miles F = rest S = 5 miles (about 11
min/mile) S = 2.5 miles + weights

Total 21 miles

Next week: long run will be 6 miles

Question: at this point in my training (about a
month), should I work on improving speed or still
gradually add miles?

If your goal is to run a marathon, gradually add miles, and
most importantly, work on building up your long runs. 90
minutes - 2 hours is a good length for a long run (but build
up to it gradually) Once you've built up the long run, may
want to add a weekly speed work session to your training.

If you don't have any racing experience, try to enter a few
races before you do the marathon (one race a month is good).
This serves a couple of useful goals -- it gives you
feedback so that you're less tempted to race during training
, and it prepares you for racing. The races should be of
varying distance (but start with shorter races).

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

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

Quoted message said:

The 5K wasn't on a certified course so it doesn't really
"count," although a friend measured the course with a GPS
and found it to be
3.12 miles. My miles were 6:16/6:19/7:03(1.1), which is
pretty damned even for me. I was pretty happy with
the race.

And so you should be. Keep chipping away at your times like
this and I'll never catch you! Well done.

Tim

One dark day on Usenet, "C.G." <[email hidden]> said
:"]news:[email hidden]:

Quoted message said:

Sat: Coastal Challenge 1/2 marathon

That's it? No time? No report?

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

Quoted message said:

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

A "fall back" week for me after running in the low 40s the
last several weeks. Training for the Lake Tahoe marathon
October 9.

My usual routine has been to take Tuesdays and Fridays off.
With a class on Mondays nights (except for tomorrow) thru
July, I will switch to Mondays and Fridays off next week.

Monday DNR (started a photoshop class at the local jc)

Tuesday DNR (got a massage, which I schedule 3 weeks apart)

Wednesday 8.3 miles very hilly with repeats

Thursday DNR (movie with the wife. Spiderman--save
your money)

Friday 6.75 miles on relative flat @ 70% of mhr

Saturday 6.3 miles moderately hilly

Sunday 8.25 easy on the flat @ 70% of max

About 29.5 miles in 4:27.

Richard

Newbie training for first marathon in Feb 2005:

M = 3 miles (about 10 min/mile) T = 4 miles W = 2.5 miles +
weights Th = 4 miles F = rest S = 5 miles (about 11
min/mile) S = 2.5 miles + weights

Total 21 miles

Next week: long run will be 6 miles

Question: at this point in my training (about a
month), should I work on improving speed or still
gradually add miles?

~~~~~~~

Are you a newbie at running or at training for a marathon?
If you are new to running, then I suggest training for a 10K
or something shorter than 10 miles. Do you have some sort of
marathon training program? Most programs start at about 18
weeks out from the marathon date. Your base building should
prepare you so that you can comfortably start the first week
of the program.

Phil M.

~~~~~

I'm new to running and fitness in general! Total virgin
territory. During the next seven months I plan to enter a
couple of 5Ks and a half marathon before my ultimate goal
(gulp!) a full marathon in February. I know I'm being
ambitious. Next month, I'm joining a running club that has a
coach. Until then I want to get fit enough to participate
fully and take advantage of the coaching.