Training Week Ending June 12, 2005

Quoted message said:

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

Training Week:
Sun (Jun/5): Half-Marathon trail race
Mon (Jun/6): 75 minutes gym (mild weights, bicycle, elliptical)
Tue (Jun/7): 75 minutes gym (mild weights, elliptical, treadmill)
Wed (Jun/8): 6.5M run (rec trail)
Thu (Jun/9): 60 minutes gym (mild weights, bicycle, treadmill)
Fri (Jun/10): None
Sat (Jun/11): 10K race
Sun (Jun/12): most likely 10M

Goals:
* to keep up motivation to run and exercise
* to run healthy and injury free
* to gradually increase my weekend long run

I have given up on losing weight. I am not excessively overweight but
would have liked to lose some weight thereby hoping to get a little
faster and reducing pressure on knees a little, but I am unable to
supress the hunger.

A few words regarding today's race - It is a 10K in Henry Coe State
Park. The course is fairly flat but with mild rolling hills (around 2%
grade).
I ran this race in its first year (1999) and second (2000). I ran my PB
in
1999 in a time of 51:58. I couldn't believe it. There were no mile
markers
along the course that time and I wasn't sure if the course was exactly
10K.
Six months after that race I sufferred my right foot fracture. It took
4 months
to heal but I ran the race next year and I timed 59:40. I was
disappointed
but I accepted it on account of my lack of training. There were no mile
markers that year either. After a series of injuries, I started mild
training
in Sep/2004. Considering my recent race times, I was hoping to run this
course in around 55:00. When I started running the race, I found about
10 water puddles along the course due to heavy rains this season. I
also
found mile markers along the course. Most runners were stepping through
the puddles. I was unwilling to drench my orthotics and had to slow
down
to cross these. I timed 59:55. I was disappointed. Could it have been
that I lost substantial time while crossing the puddles, or could it
have
been that the course was slightly shorter in the first 2 years? I am
not sure.

On return from the race I watched on TV the Reebok Grand Prix in NYC.
There was a brief coverage of Circle of Friends 10K held in Central
Park.
Could someone write a brief report of that race?

98
f you clown w

Quoted message said:

A few words regarding today's race - It is a 10K in Henry Coe State
Park. The course is fairly flat but with mild rolling hills (around 2%
grade).
I ran this race in its first year (1999) and second (2000). I ran my PB
in
1999 in a time of 51:58. I couldn't believe it. There were no mile
markers
along the course that time and I wasn't sure if the course was exactly
10K.

Dirt road and trail races seldom have mile / km markers unless the trail
itself has mile markers - which may not correspond with where race
starts and may not be accurate anyway. Actually, our road races don't
either, at least the one I ran.

Does the race start and end someplace obvious - like parking lots - that
you can tell if it was the same course? or were they different routes?
(description suggests it's out/back on park dirt road so should be
obvious) Based on the description I'd suspect they are very similar
distances even if not exactly 10k - unless the course changes from year
to year.

Quoted message said:

Considering my recent race times,

Were these on paved road? If so, you might want to add a little time for
dirt road. I notice your half-marathon last weekend was your 1st trail
race, but you've run this 2x before.

Quoted message said:

I was hoping to run this
course in around 55:00. When I started running the race, I found about
10 water puddles along the course due to heavy rains this season. I
also
found mile markers along the course. Most runners were stepping through
the puddles. I was unwilling to drench my orthotics and had to slow
down
to cross these. I timed 59:55. I was disappointed. Could it have been
that I lost substantial time while crossing the puddles,

possibly, although it depends on size of puddle (I've got images of some
of our puddles during breakup dancing through my mind), if you went
around (bushwhacking?). If they were just a few feet across, I doubt
that you lost that much time. But if they were large enough to kayak
across and you went cross-country through the woods, you might have 😉

Quoted message said:

or could it
have
been that the course was slightly shorter in the first 2 years?

possibly, although this time was similar to your last time and 1st time
was faster.

Quoted message said:

I am
not sure.

or it could have been half a dozen other reasons. In particular, were
you recovered from last weekend's trail half marathon - your first trail
race? Hotter, more humid, windy, etc. Was the trail muddier, even if not
covered with puddles, that would have slowed times down? Different
fueling, hydration, sleep patterns? Stress? You might look at your
placing relative to others or other finish times to see if everyone may
have run more slowly.

I don't follow race times, even my own, very closely (ok, I don't follow
them at all) to look at predictions from one distance to another and
don't remember your other times. I had just seen your half reference and
looked back at that race report. [Aside, I agree with your comments
about trash - both trails and road, but esp. trail.]

Regarding orthotics and water. Not sure what kind you have and I think
you got them fairly recently, but I've got 3/4 hard plastic (2 layers
plastic, leather top cover). Instructions say do not get wet. Yea,
right. It looks like the glue they use to put the leather cover on top
is not water proof, but I glued my cover back (loosened along the edges)
with shoe goo, as per instructions from the podiatrist where I got them.
They're just now starting to loosen again after a couple years - and
they took some major soakings last fall and this spring.

A trail runner on another newsgroup posted this in response to question
about orthotics for running in wet. You probably don't want to hear
about this since yours are rather new, but something to keep in mind. I
know nothing about them. There's times I really wish I had full length
orthotics to prevent sliding in boots (not running).

Quoted message said:

Northwest Labs Orthotics.
http://www.nwpodiatric.com/products/flex.html

Contact them directly to find a doctor that will prescribe and fit you for these.
([email hidden])

Graphite carbon fiber and fiberglass.
1/4 the weight of standard hard plastic orthotics.
1/3 as thick as standard hard plastic orthotics.
No leather or yucky foam to soak up water.
Full length so they won't slide inside shoes.
Simply won't break.

Dot

--
"So many people get stuck in the routine of life that their dreams waste
away. This is about living the dream." - Cave Dog

Build base and head towards January marathon.

Mon: 7.5k easy grass. 30' bike
Tue: Track session. 3.5k warmup
4 x 3000m at LT pace with 400m walk/jog
12:26, 12:29, 12:22, 11:53
20' exercises Bike 20'
Wed: 9k easy Bike 20'
Thu: off
Fri: 18k easy grass. Bike 30'
Sat: 5k easy road.
Sun: 8k easy grass. Bike 30'

Total: 64 km (40 miles)

Probable race schedule:

July 19. 1/2 Marathon or 5k, haven't decided which.
Oct/ Nov 2 x 10k races
Dec: 1/2 Marathon

Anthony. Jerusalem, Israel.

Dot - thank you for your comments.

Quoted message said:

Were these on paved road? If so, you might want to add a little time for
dirt road. I notice your half-marathon last weekend was your 1st trail
race, but you've run this 2x before.

True, the times were on a paved road.

Quoted message said:

or it could have been half a dozen other reasons. In particular, were
you recovered from last weekend's trail half marathon - your first trail
race?

I don't think I was fully recovered from the Half-Marathon. I probably
should have rested on thursday instead of working out at the gym.

Quoted message said:

Regarding orthotics and water. Not sure what kind you have and I think
you got them fairly recently, but I've got 3/4 hard plastic (2 layers
plastic, leather top cover). Instructions say do not get wet.

Thanks again for the info on orthotics. I would rather not risk getting
my orthotics wet. It would take a week or more to find a replacement
for
orthotics, if I have to replace them.

This was my first week of trying to get back to running. My goal this week
was to get my body prepared to start running again after 4 months of
complete inactivity.

Training Week:
Mon (Jun/6): elliptical trainer 45 min
Tue (Jun/7): circuit training 60 min
Wed (Jun/8): elliptical 30 min
Thu (Jun/9): circuit training 60 min
Fri (Jun/10): Off
Sat (Jun/11): 30 min run/3.5mi. **** (my first in 5 months)/ stretching
Sun (Jun/12): circuit training 60 min

I was so happy to get that first run in. My goals for next week are to get
three runs in (replacing elliptical with running), to continue with the
weight training, and to stretch religiously.

"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.absolutelyaccurate.com - director
Southern Ontario's Summer Race Series!

SwStudio said:

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

Goals: last week of aimlessness before starting the Pfitzinger 70+ 18-week
marathon training plan (today!). Upcoming races: 5k July 4; 5k in late
July; half-marathon Aug 20; 15k Sept 3; 20k Sept 18; marathon Oct 15.

M: AM 5.6mi (8:43), PM 4.4mi (8:14)
T: AM 9mi on a treadmill, ugh
W: AM 8mi (9:20)
R: AM 8.15mi (9:01)
F: AM 6.35mi (8:42)
Sa: AM 9mi (8:35)
Su: AM 17.5mi I think (8:03 I think), bad day for satellites

total: 68 miles

This will be the first time I've attempted to follow an actual Training
Plan, whoohoo! leading up to a marathon. As some of you know, Pfitzinger's
plans specify pace as well as mileage, so this is doubly new for me.
Today, the first day of the plan, I set out to run 17 miles with the first
5 as warmup, the second 5 within a given pace range, and the rest at an
even faster clip. 3 miles into it, my GPS died so I borrowed my husband's,
which for some reason could not keep a satellite signal more than a couple
of miles at a time. On the day I was supposed to start paying attention to
pace, I found myself running god-knows-how-long at god-knows-what-pace.
Not what I'd call an auspicious beginning...

good week all

Karen
--
live! vicariously!

Goal: run a decent 10K, tune up for tri next week.

Mon: swim 1200m
Tue: 7 w/4x1 mile @ 10K pace
Wed: bike 15.2; run 4.2
Thu: swim 800m
Fri: bike 21.5
Sat: 7.7 incl. 10K in 43:06, warm humid day, 3rd AG; felt slow
Sun: 13

Total 31.9 miles.

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

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

Quoted message said:

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

Mon 0.00 weights, abs
Tue 8.35 aerobic
Wed 5.39 easy, abs
Thu 8.17 tempo, 3 up, 4 @ lt, 1 down
Fri 0.00 weights
Sat 6.13 easy, abs
Sun 14.00 med long
-------------------------------------
wk 42
yr 911

A hot and humid week. Every day was at least in the 80s. Well duh! It's
June in Georgia. I'll get over it. Sunday's long run was hilly and
through the remnants of Arlene. Very heavy rain at times. Although it
was a slow pace, I remained in the range specified by coach Pete (10 -
20% slower than MP).

Possible Races:
9/17/05 - Doug Kessler Lighting 10K, Sandy Springs GA
10/8/05 - New York Life Monte Sano 15K, Monte Sano State Park, AL
10/23/05 - Inaugural Dannon Alpharetta Half Marathon, Alpharetta GA
4/17/06 - Boston Marathon, Boston MA

Have a great week rec.runners.

--
Phil M.

The difference between the mile and the marathon is the difference
between burning your fingers with a match and being slowly roasted over
hot coals. --Hal Higdon

SwStudio wrote in message ...

Quoted message said:

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

mon: 1:15 biked flats easy
tues: 1:41 ran rolling trail easy (hot)
wed: 1:21 biked easy/moderate
thur: 1:29 ran mixed trails, 25 mins near LT
fri: 1:40 biked easy
sat: 0:30 walk, rest
sun: 4:03 ran mixed flats and hiking singletrack,
including 20 mins near LT, mostly uphill,
easy on flats, harder on hiking sections,
about 1:45 on hiking trails, the rest on flats,
very humid, temp 76 start 93 finish,
sweat rate ~40oz/hour, lost 3 pounds

Goals:
Escarpment trail 30km trail run in 4:30-4:45,
Vermont 50 mile in < 10 hours,
a Fall 5k in < 20 mins

Training so far so good. I ran too hard last week, so got back to mostly
easy stuff this week. Much fitter than last year at this time. 1/2 way to my
weight goal - the carb meal during and after exercise is making it almost
easy to lose weight.

-Tony

SwStudio said:

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

----------------------------------------
day km mi time %HR

Mon 11 6.6 00h52' 72

Tue 12.5 7.5 00h56' 86 with 4*1000m @ 3'49"

Thu 10.2 6.1 00h48' 96 with 10*200m in 39" (3'15"/km)

Sat 8.4 5 00h41' 80 with 5*200m in 45" (3'45"/km)

Sun 10 6 00h39' 92 (10km race @ 3'54", goal was sub 39'...)

week : 52 km 31 mi
----------------------------------------
year : 772 km 463 mi 62h02"

So I finally ran that 10k but am a little bit disappointed as I wanted
to run sub 39' and know I can do it!
My hubris made me go for a faster pace than the one I can really
sustain, and I hit a 3k bad patch, where I lost more than a minute...
Here are my splits :

km splits time
1 3'42" 3'42" flat-uphill
2 3'49" 7'31" uphill-flat
3 3'39" 11'10" downhill
4 3'49" 14'59" downhill
5 3'49" 18'49" flat (92%HRmax)
6 3'57" 22'47" uphill (lost 7"😉
7 4'08" 26'55" uphill (lost 18"😉
8 4'10" 31'06" flat-uphill (lost 20"😉 (89%HRmax)
9 4'11" 35'17" flat-downhill (lost 21"😉
10 3'47" 39'05" downhill-flat

I started at a good pace, feeling quite comfortable with it, an in good
condition, despite a little tiredness.
I could sustain the pace without any problem for 5k, but when it began
to get uphill (and I knew it would) I had to decelerate, and couldn't
push myself... I ran at about 89%HRmax in this bad patch where I should
have been at 95%!
I didn't (couldn't?) push the pace until 500m from the finsh,
eventhough, there was a 1km downhill slant between km 8.5 and 9.5!
I finally managed to sprint the last 500m @ 3'25"!
Alas I didn't look at my HRM!

When I have a look at the week I had just before my 10k race, I feel a
little doubtful about my training plan...
I'm not sure if it was the best thing to have almost 3 speed sessions
until the eve of the race...

Another thing is that the bad patch and the final surge might indicate a
problem with my training, ie. that I do run too fast intervals, more
geared towards anaerobic training than aerobic.

I will run another 10k in about 2 or 4 weeks.

My goal is now to increase mileage and run slower intervals and LT runs.
10k goal : < 38'
Medium term goal : Fall marathon (sub 3 if summer 10k =< 38'😉
Long term goal : April marathon (sub 3!)

marko

Quoted message said:

cheers,

Goal: sub 3 marathon before year end
Sub goal : 37' 10k in September

Well I won't be getting any goals at all with weeks like that. Only two runs
again for the second consecutive week. Mostly due to work trips, though
Sunday's total lack of interest in running is worrying.

Mon - Thu 0:00 Unplanned rests. Too busy and flying around France.

Fri 0:49 9k 6mi Pre-breakfast hilly in old haunts in Sophia Antipolis

Sat 1:00 12k 8mi 70-85% HR = 5'30 - 4'20/km

Sun 0:00 Unplanned rest. Couldn't be arsed. Slept til 2:30pm.
Pool water is now at 24°C
________________
1:49 21k 13mi

SwStudio said:

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

tuesday i ran 8 miles
thursday i ran 5 miles followed up by 2 hours cycling
saturday i ran 5 miles
sunday i ran 8 miles followed up by 2 hours cycling
total for the week of 26 miles running, 4 hours riding

foot still hurts, but it's more of a dull "i might be healing" pain
instead of an acute stabbing pain. i considered running 11 miles today,
but decided to be more conservative/

possible goals are a century ride on july 9th and/or a half marathon run
on july 10th. i'm not in shape for either (all my runs are at 12 minutes
per mile), but it's fun to think about it.

heather

36.9 miles, as

Mo: 3.50 mi @ 9:28/mi
Tu: planned rest; 35 mins bike
We: 8.75 @ 8:22 incl 5x 4 min hills @ 5-10k effort
Th: planned rest
Fr: 6.15 @ 8:06 incl 3.35 @ tempo effort but slower pace
Sa: 3.50 @ 8:57
Su: 15.00 @ 8:47

Hot and mostly humid - good scheduling for the cutback week. Prior
couple weeks were around 41 MPW; hope to run ~45 MPW the next few, then
50 in July.

Wed was my first set of hill reps ever. Uphills have always been my
weak point, and I've probably let that intimidate me rather than
working to improve it. Anyhow, I loved 'em: felt helpful physically
and psychologically (good to tackle the hill aggressively rather than
let it beat me), felt good, felt easier on the body, during & after,
than similar effort at the track. May be a good idea to stick with
"hill" (actually the Manhattan and Brooklyn bridges, which is some of
the coolest, breeziest running to be had around here) reps rather than
intervals for a while as I build up base mileage.

SwStudio said:

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

MON - scheduled rest
TUE 1:15 easy run + 6x50m strides
WED 1:00 " "
THU 1:35 " "
FRI 0:40 " " + 4x30m knees-ups, heels-ups and Borzov steps
SAT 1:15 " "
SUN 2:15 long run w/ 12x15s accelerations at 10min intervals

I believe I´ve finally climbed out of the pit which I´d managed to
dug myself in: all moving parts are in working order, the activity I´m
involved in actually feels like real running, I begin to feel good
already when I tie my shoelaces and during the run my mind is no longer
in great hurry to get ahead of my body!

OTOH for all that body-and-soul harmony I´m no further than at Square
One - i.e. where I "should´ve" been in early April - but hopefully
I´m a little wiser now...

BTW on THU I failed to pay attention to the warning sounds given by a
pair of common gulls protecting their still flightless offspring and
received two direct hits:-)

Anders

marko said:

Tue 12.5 7.5 00h56' 86 with 4*1000m @ 3'49"
Thu 10.2 6.1 00h48' 96 with 10*200m in 39" (3'15"/km)

FWIW I´d have settled for either one of these two, and

Quoted message said:

Sat 8.4 5 00h41' 80 with 5*200m in 45" (3'45"/km)

done this session as strides: 6x20s with 1-2min recovery - but I´m not
sure
anything you did was "wrong".

BTW the 10x200m/rec=equal time is also used as a 10K predictor; if you
run them in 39s "comfortably", you´ll race the 10K in 39min.

(For elite runners it might be more like 20x200m/rec=200m.)

Quoted message said:

I could sustain the pace without any problem for 5k, but when it began
to get uphill (and I knew it would) I had to decelerate, and couldn't
push myself... I ran at about 89%HRmax in this bad patch where I should
have been at 95%!

I think this was more due to a lack of recent racing experience than to
a lack of mental strength or uphill training.

(FWIW I´m liable to eoither let the pace slip or to race someone who
in my opinion doesn´t look fast enough to be ahead of me, so I keep
glancing at the HRM to make sure I´m in the 90-94% range between 2K
and 8K.)

Quoted message said:

When I have a look at the week I had just before my 10k race, I feel a
little doubtful about my training plan...

You mean that was a training plan?:-)

Quoted message said:

I will run another 10k in about 2 or 4 weeks.

Just to confuse you, in addition to three 1:10-1:30 aerobic runs:

Week 1 Tue 15x400 (6K net)/jog recovery 1min
Fri 600/800/1000/1200/1400/1600/1200/1000/800/400 (10K net)/rec
70%t

Week 2 Tue 8x1000 (8K net)/rec 3min
Fri 4x2000m (8K net)/rec 4min

Week 3 see above

and, with two 0:45-1:15 runs:

Week 4 Wed 10x400 (4K net)/rec 1min
Sat 10K race

Reps and pyramid session @10K goal race pace!

OTOH the sub-39 is a sure thing in two weeks with just a little bit of
lightening up in the last few days and sharpening up in the bad patch
of the race:-)

Anders (who wouldn´t wish to belong to a federation that granted him a

coaching license...)

Goal: Learn to measure in real world. navagations.

week=78
year 2 ,164 miles

pull bike cart still on rolling hills and can stay there.

trip to huron was delayed.(family party) plan....all this flat abbs
gone.....

Probe: too many miles too fast maybe.

I won't butt I could....30 a day × 7. I could do this race.
A. Michigander

On Sat, 11 Jun 2005 18:22:42 -0400, "SwStudio" <[email hidden]>

Quoted message said:

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

This was a reduced training miles week. Summer weather is here.
Temperatures on runs were around 80°F to 85°F. I didn't want to push
*both* the acclimatization and the miles.

Mon dnr
Tue 4.0 miles 9:31/mile flat
Wed 4.2 miles 10:03/mile flat
Thu dnr
Fri 3.7 miles 9:47/mile Track - middle 5K in 28:30
Sat dnr
Sun 8.1 miles 12:05/mile hills

Total: 20.0 miles

Probably 25 miles this week unless the heat index spikes.

--
Daniel
[email hidden]

careful miles, watching the knees, stretching early in every run,
almost all runs now are in the am, so almost all of them are on coffee
only.

m 6.63miles slow, hilly, on empty, 59:04
t 3.5miles, slow, flattish, on empty, 32:00
bike to and from work, 1:10
w 5miles, slow, hilly, 45:31
r 5.55miles, slow, flat, on empty 50:07
biked home from work, hard...about 26 minutes.
f biked home from work, hard again, 26 minutes.
s 7.5miles, on empty, 1:05:37.

28.2miles.