Training Week Ending July 8, 2007

Oops, sent by mistake -- I log my workouts day by day and *normally* send
the whole thing in on the weekend...

"D Stumpus" <[email hidden]> wrote in message
news:[email hidden]...
| Oops, sent by mistake -- I log my workouts day by day and *normally* send
| the whole thing in on the weekend...

Must have felt like weekend with the holidays. 🙂

Dan said:

Mon: 8 very easy, walk steep uphills. Did too much last weekend 8400'
climb + 28 mi.
Tue: 12 2400' climb to 4400' 1:08 up, :42 down. (typical ascent is 1:04-05)
Wed: 8 easy, felt pretty good (only walked one short 20% grade)
Thu: 12 (same as Tues). 1:04 up, :38 down. Full power at last! Felt good.

Oh, so the weeks end on Thursday now in the People's Republic of
California?

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"D Stumpus" <[email hidden]> wrote in message
news:[email hidden]...
| Oops, sent by mistake -- I log my workouts day by day and *normally*
send
| the whole thing in on the weekend...

Must have felt like weekend with the holidays. 🙂

For some of us, everyday is a weekend and holidays only differ because
more people are out-n-about. 😉

-Doug

"Doug Freese" <[email hidden]> wrote in message news:[email hidden]...
| weekend and holidays only differ because
| more people are out-n-about. 😉
|
| -Doug

Ah, that's your clue to know the day of the week. 🙂

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...
| weekend and holidays only differ because
| more people are out-n-about. 😉
|
| -Doug

Ah, that's your clue to know the day of the week. 🙂

I kinda need to keep track of the days of the week. I never want to go
shopping on Sat or Sun with the working stiffs. 🙂

-Doug

Doug Freese said:

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...
| weekend and holidays only differ because
| more people are out-n-about. 😉
|
| -Doug

Ah, that's your clue to know the day of the week. 🙂

I kinda need to keep track of the days of the week. I never want to go
shopping on Sat or Sun with the working stiffs. 🙂

-Doug

We have enough people that work on the slope (2 on/ 2 off) or similar
schedules that it's surprising how many people are on trails during
week, esp. during summer with school out.

Dot

--
"The goal is training and adaptation, not destruction and injury."
- John Hardy
http://www.mountainrunning.coolrunning.com.au/misc/training.shtml

"Charlie Pendejo" <[email hidden]> wrote

Quoted message said:

Oh, so the weeks end on Thursday now in the People's Republic of
California?

Yes. Thanks to cultural relativism, deconstructionism, dadaism, etc, we
each have our own thing going on out here.

-- Dan

(hoping nobody asks what my "mile" is)

"Doug Freese" <[email hidden]> wrote

Quoted message said:

I kinda need to keep track of the days of the week. I never want to go
shopping on Sat or Sun with the working stiffs. 🙂

You got that. I work from home and am done by 1:30. I do all errands
during the week to avoid the crowds.

Although here in LA (maybe because everyone is an aspiring actor, director
or writer) the coffee shops are suspiciously full all day...

D Stumpus said:

Although here in LA (maybe because everyone is an aspiring actor, director
or writer) the coffee shops are suspiciously full all day...

Gee..In Seattle, we have full coffee shops without actors, directors,
or writers.
Group Health actually stationed coffee stands on the Burke Gilman
Trail for
the people biking and running into work. Somehow. a hot coffee at
mile 10,
wasn't in the cards for me. :-) This morning was spent working on
budget
report at a very full coffee shop at Cafe Ladro...

E.

Here in Flori-day, the weeks still end on Sunday. Or Saturday. But
never Thursday.

goals: keep training and hopefully I will get faster. upcoming races:
a couple of 5Ks in August; marathon Oct 7. There is a surprising
dearth of stupid little 5Ks this summer.

M: AM 7.75mi (8:47), PM 5.25mi (8:26)
T: 6mi (8:38)
W: AM 11mi (8:15) incl miles 5-8 6:59/55/59/7:04, PM 4mi (8:54)
R: AM 7mi (8:42), PM 4.77mi (9:51) with xc girls team
F: 12.25mi (8:56) w/running-club people on a bridge; 5xhill
Sa: 10mi (8:50) late start, hot, slow
Su: 18mi (8:33) solo (no Sunday-run pals this week). Good pace first
6 and last 4, but lost time in the middle hill section. OK for a solo
run.

total: 86 miles

This week seems like a big jump in mileage, but it's because I made up
the miles I cut short from last Sunday's aborted long run. I'll level
out at 82 this coming week.

good week all

Karen

live! vicariously!

mon: 7.7 mi run
tue: 2 mi walk
wed: 5 mi run including 4 mi race in 27:01 (6:45 min/mi) and 5 mile walk
thu: 9 mi run
fri: 5 mi walk
sat: 20 mi run
sun: 9 mi run

total: 50.7 mi run and 12 mi walk

The 4 mi race on July 4 was a pleasant surprise to me.
I knew that I was getting close to 7 min/mi for the middle distances,
but had no idea I was going to shatter the barrier by that much.
This race has been good to me for two years in a row.
27:01 was a PR for the 4 miler compared last year's 29:41 finish.
6:45 min/mi is also PR for any distance I had raced (4 mi is the shortest)
with previous PR of 7:16 min/mi in a 10K race last fall.

There is a lot of talk about speed training by novices like me here,
but I am just focused on base building for now.
I did just one tempo run in April this year and never did any of
Billats, intervals, fartleks, repeats that I could name.
Most of my training runs range from 9 to 11 min/mi.

Last but not the least:
The training logs by 40+ guys like CP, Tom B & Steve Common and
older but faster guys like Dan Stumpus and Mark H have/had been a
great inspiration and give hope of continued improvement for me at 41.

goals: balance between training and racing (there too many local races in Aug)

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

Sunday: 9 ran from the finish of a 10 mile race to the 5.5 mile point
and back got to see the first finishers late in the race
My right achilles was pretty sore in the afternoon. I have
ongoing issues with it but this is the worst I remember.
Mon 15 on the bike (achilles still sore, started eccentric
strengthening exercises)
Tues: 16 on the bike
Wed: 9 - trails felt good achilles seems ok
Thur: 13 7 am 6 pm Did a workout in the am 20 x 1 minute with 1
minute rest as it was the workout my wife was doing.
We went for the team workout in the pm and stayed
behind the slow group
Fri: 12 on the bike
Sat: 6 (death march) the combination of Thursday's workout and the
increase in heat an humidity did a number on me. I ran slow
9:30 - 9:40 minute pm pace and my heart rate was above 150 much of the time
88% avg which was the same as it
was for Thursday's am workout.

Goals -

Deal with the achilles problem. It's been around since 2004. I'm trying the
eccentric strengthening approach, I've alwasy dropped out in the past due
to soreness in the calf but I've kept it up this week and I'm doing ok with
it.

Races - Entered the Indian Ladder Run 15k/ 3.5 mile. I'll probably just do
the 3.5 mile race as it is much gentler on the achilles, etc.
Hopefully some 5ks in August. Also considering a duathlon at the
end of the month, it's the same day as the Escarpment and
in the same general area.

Day Mi Type HR% climb Other
----------------------------------------------------------------------
Mon 0.00 rest --- --- weights
Tue 8.40 lt n/a 1,002 weights
Wed 12.60 ml 73% 1,276 ---
Thu 4.73 rec 70% 431 ---
Fri 11.22 ml 81% 1,130 ---
Sat 0.00 rest --- --- weights
Sun 13.00 ml 81% 211 ---
----------------------------------------------------------------------
Week 49.95
Year 1,179.31

Training:
Week 5 of 18-week marathon prep. Traveled to St. Augustine Florida on
Saturday. I had planned a 20-miler along the coast (route A1A). I
didn't start my run until 7:40 AM. To have any chance of finishing the
20 miles I should have left at 5:00 AM. I carried a total of 90 oz of
fluid in my backpack and hand-held bottle. But no amount of fluid was
going to make it any better. It wasn't all that hot (low 80s), but the
dew point was 77 and the humidity was 89%. That is the highest dew
point I've ever recorded for any of my runs in the past 5 years. The
combination of heat, humidity, dew point, and sun was too much for me.
I don't know how Karen does it! Can't wait to get back to cool, dry
Atlanta GA.

Here's the run: http://tinyurl.com/26secs

Have a great week rec.runners!

--
Phil M.

joe positive said:

Here in Flori-day, the weeks still end on Sunday. Or Saturday. But
never Thursday.

Same in sunny Seattle. :-)
Jul1 Nothing
Jul2 Walked six miles
Jul3 Ran three,
Jul4 Ran three r walked three after.
Jul5 Ran four walked three
Jul6 Chemo Treatment 5, Leukocytes holding steady but HCT/HGB
declining, puked on myself at work, ran 50 feet.. walked three.
Jul7 Walked three miles

Goals: 9 miles of Seattle running next week and three in DC. :-)
Change: They requested I start EPO injections...hmm... think
that will get me kicked out of any 5ks? :-)

Erika

Mon - 5.29 @ 10:53

Tue - 7.03 @ 10:35

Wed - 11 mile ride

Sat - 11.02 @ 10:42

Sun - 5.05 @ 11:12

Total 28.39 @ 10:48

Not included is a 3 mile fun run I am going to be doing in a couple of
hours. I really took it easy this week as I ran in the 10K race last
Sunday.

Goals - Keep training for the half marathon in December. I would like
to average under 10 minute miles during that race.

http://darrin42.blogspot.com/

On Sun, 08 Jul 2007 10:37:35 -0700, "Phil M." <[email hidden]>

Quoted message said:

Training:
Week 5 of 18-week marathon prep. Traveled to St. Augustine Florida on
Saturday. I had planned a 20-miler along the coast (route A1A). I
didn't start my run until 7:40 AM. To have any chance of finishing the
20 miles I should have left at 5:00 AM. I carried a total of 90 oz of
fluid in my backpack and hand-held bottle. But no amount of fluid was
going to make it any better. It wasn't all that hot (low 80s), but the
dew point was 77 and the humidity was 89%. That is the highest dew
point I've ever recorded for any of my runs in the past 5 years. The
combination of heat, humidity, dew point, and sun was too much for me.
I don't know how Karen does it! Can't wait to get back to cool, dry
Atlanta GA.

The only upside to long runs in Florida summer weather is when you're
done, you can see every single muscle in your stomach. If you're
looking for a temporary six-pack, this is the quickest way I know.

Karen

live! vicariously!

M - -
T - 4.5 miles @8:00
W - 4.5 miles @8:00
T - -
F - 4 miles @8:00
S - 4 miles @8:30
S - 5K race - 21:57. This was my first 5K since 2004. Two minutes slower
than the time I ran back then, but I haven't done any speedwork since
then. Markings were in kilometers, which was a first for me. Had no idea
of what pace I was doing since I've never run in kms before.
Splits were all over the place: 4:32, 3:43, 4:43, 5:27, 3:30.
The 5:27 in there was because we all ran a little beyond what was
supposed to be the turnaround point. Maybe 200m extra.

total: 20.5 miles.
More miles this week than the entire last month. So that's good.

jobs

--
Posted via a free Usenet account from http://www.teranews.com

My week in training:

m - 1:40 long run
t - DNR, core workout
w - :60 tempo, in the rain... fun!
th - DNR, core workout
f - DNR
sa - :60 tempo
su - DNR, core

GOALS AND NOTES:

strong efforts this week, though when i wasn't running, i felt like
[censored]... physically drained, mentally tired, achey muscles, not
sleeping well.... yeah, sounds like overtraining. but the timing is
right, anyway - will start a slightly early race taper now in
preparation for July 18th 10-Miler race. a little extra recuperation
time can't hurt. and after this race, i wanna get my feet checked by a
foot doctor - these corns or whatever they are are a bloody hassle
(well, no blood, but certainly a hassle - and pain). will get that
fixed up however possible, then ramp up again for a couple of fall
races.

So for the next week, i'll do strong but shorter runs, perhaps a swim
on the weekend prior to the race, eat as sensibly as i can, and get
all the sleep that i can. in other words, get back on track.

nearly there. g'day!

Cam