Training Week Ending June 17, 2007

"Tony S." <[email hidden]> wrote in message
news:fa0di.3053$015.1551@trndny05...

Quoted message said:

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

Changing my format to Sun through Sat due to Hansen's schedule, Sunday's run
was posted last Sunday also.

Sunday: 10 easy
Mon: 5 easy
Tues: 9 3.5 easy lunch 5.5 pm including 8 X 400
Wed: 0ff
Thur: 6 - 5 @ MP
Fri: 5
Sat: 8

Total: 43

Week 3 of Hansen SOS Marathon program

Goals, Races:
TBD

Tony S. said:

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

Monday: '1 hour run, 16 mile bike ride, and lift'
Tuesday" ''
Wednesday: ''
Thursday: ''
Friday: Couldn't run, did bike, and lift
Saturday: 3 Hour run
Sunday: Rest

I thought I Went a little overboard on the 3 hour run, but today I
don't feel very sore just a little tight. I'm looking at a 5k on the
8th and am thinking of how well I want to do. I think I might go for
a mid 17 minutes. At the beginning of the summer The Jack Daniel
formula had me ranked at a 17:40 and I've been running for an hour six
days a week for about a month.

Tony S. said:

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

Training week:

Mon 36:14, 3.6 miles @ 10:04 m/m

Wed 45:40, 5 miles @ 9:03 m/m

Thurs 36:40, 3.8 miles @9:34 m/m

Sat 89:28, 9 miles @ 9:56 m/m

Sun 47:53, 4.3 miles @ 11:08 m/m

Totals 4:15:55 25.78 miles @9:56 m/m

Still training for the half marathon, 10K coming up on July 1st.

The 9 miles on Saturday was my longest run ever.

Tony S. said:

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

Summary:
11/6: Weights (shoulders, legs)
12/6: Run hills, 6.3k,300m@42min
13/6: Weights (back, triceps)
14/6: Run 2k@10min, 3x800/200 (at 5k race pace), 1.6k@10min
15/6: Bike 400m@40min, Weights (chest, biceps)
16/6: Bike 300m@30min, Run 5.5k@30min + some strides, Weights (whole body
circuit)
17/7: Run hills 7k,450m@60min

Goals:
- 10km, 1000m climb race on 1st July.

Details:

11 June

- Weights: Shoulders 6-10RM, legs 12-25 RM.
- Soleus a bit tired.

12 June

- Run: Hills, 6.3k@42min, including a 300m ascent in 20min, with HR in
150-180. Descent only slighlty faster, in the 140-160 range. Last 5
min flat, but I was not very comfortable in these particular shoes.
(I was trying out my asics flats, but they were sucky - The heel is
a bit too squishy and posted). Stopped when I felt a slight pain in
my right knee. Soleus muscles and achilles slightly tired from the
fartlek.

13 June

- Weights: Back, Triceps 6-10RM
- Soleus recovered somewhat.

14 June

- Run: 2k@10min + 3x800/200 + 1.6k@10min. Thought I'd do one last
interval session before the race. However I think I ran too fast
for my 'warmup' and was not able to run very fast in the intervals.
Did 3:30, 3:19, 3:24. I didn't feel as though I was putting a lot
of effort, but I was not feeling that my soleus muscles were very
strong. After getting back home they were painful.

15 June

- Bike: 400m@40min
- Weights: Chest, Biceps 6-10RM.
- Soleus somewhat painful

16 June

- Soleus fine.
- Bike: 300m@30min, not very strenuous.
- Run: 4.5k@25min, in rain. Then 2 easy laps barefoot and some strides.
Barefoot running on wet turf is a funny feeling. Soleus got tired again,
annoyingly.
- Weights: A quick 2-set whole body circuit.
- Overall a great day, got plenty of sleep, hope the soleus gets some
rest for tomorrow's long run; if not, I might switch it.

17 June

- Long sleep, hearty breakfast. Soleus fine.
- Long hill run, 7k@1h, climb:450m@43min [main climb was 400m@32min].
- Nap

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

On Sun, 17 Jun 2007 01:31:55 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals goals goals

M: AM 6.01mi (8:25), PM 3.25mi (9:02)
T: AM 7mi incl 4x .5mi on the road, .25mi recoveries: 3:11, 05, 07,
08. PM 4mi (8:51)
W: 12mi (8:54), muggy!
R: AM 7mi (8:19), 69F! PM 2mi w/girls xc team incl 2x[2x220/220,
1x440/440], then 4mi (8:35) with my friend and running partner the xc
coach, just chattin'
F: 7mi (9:20) with a group of friends, very slow on purpose
Sa: 8.4mi incl a long slow 5K: 20:15, 2nd woman
Su: 17mi (7:35)

total: 77.7 miles

Somehow I can average 7:35 pace for 17 miles but I can no longer break
&#%#%(&@_#%* 20 minutes for 5K, sheesh.

good week all

Karen

live! vicariously!

Gary said:

Tony S. said:

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

Quoted message said:

At the beginning of the summer The Jack Daniel
formula had me ranked at a 17:40 and I've been running for an hour six
days a week for about a month.

What is the JD formula? Is it based on your training volume somehow?

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

Tony S. said:

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

Mon: 29 minutes, 2.32 miles, 12:24 pace
Tues: off
Wed: 34 minutes, 2.88 miles, 11:48 pace --> fun with cadence day
Thur: 22 minutes, 1.73 miles, 12:53 pace
Fri: off
Sat: unplanned day off: tripped and bruised knee on Friday night (darn
high heels and uneven sidewalks!) so I waited until the swelling went
down
Sun: 43 minutes, 3.5 miles, 12:28 pace: hot, humid... note to self:
stick to shade on days like this

Total running time: 2:08, nearly exactly what I did last week
Total mileage: 10.43 miles, slighty more than last week
Average pace: 12:23 ... about 30 seconds faster than last week

Got my new PowerStep inserts, which I wore today. Can't really tell
much of a difference between the old and new ones.

One thing that is depressing is that while running is making my legs
look great in high heels, I have somehow lost all coordination when
wearing them. :-( Yeah for flats!

jen

On Sun, 17 Jun 2007 01:31:55 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
11 7
12 7.3
13 5
14 8
15 5.7
16 5
17 4

total 42
YTD total 770.9

A good training week. No intervals, but some imbedded tempo sessions
in most runs. Mileage averages staying just where I want them, about
36-37 per week.

Frank

Quoted message said:

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

Day Mi Type HR% climb Other
----------------------------------------------------------------------
Mon 0.00 rest --- --- weights
Tue 8.75 ga 78% 1,534 ---
Wed 12.15 ml 78% 1,681 trail
Thu 0.00 rest --- --- weights (push)
Fri 9.34 ml 78% 967 ---
Sat 5.02 rec 71% 526 weights (pull)
Sun 17.00 l 78% 2,122 ---
----------------------------------------------------------------------
Week 52.26
Year 1,019.47

Training:
Week 2 of 18-week marathon prep. On Wednesday I went to Buford dam and
ran a combination of roads and trail near the Chattahoochee River and
Lake Lanier (http://tinyurl.com/2sz8dd). A gradual downhill grade to the
river from mile 9 - 10.5. It felt good to effortlessly skip over the
rocks and roots on the downhill. Not too steep that I had to brake but
steep enough to be able to feel fast. However, on the return uphill I
found myself eating dirt a few times, as I tend to zone out, not lifting
my feet enough. It's been several months since I've run on any trails.
Found myself just saying "Wow, I should do this more often." The scenery
was fantastic. I shold've carried a camera. Sunday's run thru Chateau
Elan in Braselton GA. Kim Bassinger and Ameritech bought the town for 20
million in 1989. Basinger has since sold her share.
http://en.wikipedia.org/wiki/Braselton,_Georgia.

Have a great week rec.runners!

--
Phil M.

Quoted message said:

One thing that is depressing is that while running is making my legs
look great in high heels, I have somehow lost all coordination when
wearing them.

Then I guess you won't be entering this race any time soon.
http://tinyurl.com/ywd9fc

--
Phil M.

Double week log this time:

Mon: 6.5 easy, 800' climb. Walked the steepest uphill.
Tue: 10, 1500' climb. Tried to do a tempo run, felt awful, no matter how
slow I went.
Wed: 6.5 very easy, walked all uphills. Need a training reset...
Thu: 12, 2400' climb to 4700' elev. 1:04 up, 44 down (half of down med,
half easy).
Fri: 6.5 easy.
Sat: 18.4, 2400' climb, 8:50/mile. First 4 miles (800' climb) hard in
31:30 (8:00/mile).
Sun: 6.5 easy. Felt great for some reason.

66.4, and a jillion feet of climb.

Mon: 6.5 easy, flat on the streets.
Tue: 12, 2400' climb to 4700' elev. 86F 1:03 up. Really strong considering
the heat.
Wed: 6.5 easy, 800' climb.
Thu: 12, 2400' climb to 4700' elev. 91F (really hot!) 1:05 up, then ran out
of gas and jogged down.
Fri: 7 very easy on flat streets.
Sat: 18.4, 2400' climb, 9:20/mile. Lower GI problems. First 4 miles 800'
climb med hard.
Sun: 6.5 800' climb. Outta gas, couldn't even pretend to run the uphills,
walked a bunch.

68.9, 8800' climb.

I'm pushing just a bit too hard, and digging myself into a hole. I'll *try*
and back off a bit this week and see if I can feel ok for all 7 days...then
gradually introduce speedwork as billat vo2 and my patented uphill/downhill
workout.

Tony S. said:

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

Week ending 6/3:
Mon - rest
Tue - walk, 35-40 min
Wed - run, 4.5 mi, 31:xx, very easy
Thu - walk, 35-40 min
Fri - rest
Sat - God's Country marathon, 2:49:39 (ka-ching!)
Sun - hike, ~3 mi

Week ending 6/10:
Mon - rest
Tue/Wed/Thu - bike to work (5hr15 total)
Fri - run, 5.4 mi, 39:xx, slow, still sore but not so bad
Sat - stationary bike, 50 min, progression to very hard
Sun - run, 6.6 mi, 46:xx, easy, feeling decent

Week ending 6/17:
Mon/Wed - bike to work, (3hr30 total)
Tue - run, 6.8 mi, 46:xx, not fun
Thu - off (traveling)
Fri - run, 15.0 mi, 1:42:xx, felt great for ~10 mi then second-
guessing myself the last 5 mi
Sat - rest
Sun - bike, 2hr30, pretty hard

I guess I will continue to post even without "real" running goals. I
think I want to take another crack at increasing from 2 to 3 runs/
week. I got in a set of 3 runs on a Fri/Sat/Tue, and it was OK. Not
having an upcoming race is probably a good time to try this, and also
I was getting burned out on bike commuting 4 days a week. Just a bit
too much for me, I think.

Tony, I think I forgot to reply on the gearing I plan to use in
Europe. This is on my travel bike, which is a cyclocross frame set up
with mostly roadie parts (and S&S couplers which allow the frame to
fold in half). I plan to stick with the current setup which is an
early 4-bolt XTR crank (24/34/46) and 9-sp 11-23 cassette. This was
plenty low enough to cross Sonora Pass in CA last year (a true leg-
breaker).

6/11 run 0:37 easy
bike 0:42 easy
6/12 run 1:11 easy 220', 5 strides to 1600m pace
bike 0:27 easy
6/13 run 0:43 very easy 110' cinder
bike 0:27 very easy
6/14 run 1:11 mod 370', with jog up mountain,
then 4x840m in ~3:19, 420m rests in ~2:28 (nice rubberized track)
6/15 run 0:38 very easy, cinder
6/16 bike 0:49 very easy
6/17 run 2:49 easy 2550' hilly hiking trails, ultra mode
bike 0:29 easy

7:09 running 2:54 biking

Week 24 of 30 week buildup to escarpment trail, the 1st of 5 weeks of more
intensity. Had to bail on big hill repeats Saturday due to family
obligations and also my legs just weren't ready for the mountain following
those 800s. The recovery run the next day messed things up instead of
promoting recovery as it usually does -- slightly knotted hamstring and
fibularis brevis again. Getting a massage this coming week will help those
matters. In any case, aside from life getting in the way of training a bit
and a dearth of quality sleep, I think my training is going ok.

Goals:
lose more weight {182/169?/160}
Escarpment trail run end of July.
Enjoy some long bike rides in August
A 5k or two sometime this summer
A local 10 miler in Sept.

-Tony

'07 summary
wk hrs long climb
1 3:02 0:51 -
2 5:48 2:02 1,750
3 6:05 1:32 1,600
4 6:43 1:59 3,150
5 2:08 0:45 -
6 7:15 1:59 3,100
7 7:49 2:01 3,280
8 8:05 2:15 4,650
9 3:02 0:53 1,100
10 4:03 1:07 1,000
11 8:32 2:38 4,700
12 4:48 1:44 1,800
13 8:13 2:46 4,030
14 8:16 2:19 4,250
15 8:31 2:49 4,850
16 4:16 1:39 1,760
17 5:58 2:31 3,110
18 8:39 1:50 2,880
19 9:06 3:15 5,650
20 6:46 1:43 955
21 9:03 3:10 3,680
22 3:43 1:13 1,540
23 4:26 2:24 2,070
24 7:09 2:49 3,250

On Jun 17, 10:55 am, Christos Dimitrakakis <[email hidden]>

Quoted message said:

Gary said:

Tony S. said:

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

Quoted message said:

At the beginning of the summer The Jack Daniel
formula had me ranked at a 17:40 and I've been running for an hour six
days a week for about a month.

What is the JD formula? Is it based on your training volume somehow?

--
Christos Dimitrakakis
Homepage:http://www.idiap.ch/~dimitrak/main.html
Music:http://olethros.dmusic.com

The pace is based of past mile, 2 mile, and 5k times that creates you
V2 pace. This pace is for aerobic runs.

Tony S. said:

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

tuesday 6/12- 7.75 miles
sunday 6/17- 7 miles

finally had to put my old doggie, nigel, down yesterday. i know he had
terminal cancer and he had gone down hill in the last week and we knew
it was time, but it still felt pretty awful putting him in the back seat
of the car for one last ride to the vet. dogs are so trusting 🙁

i have one week off before starting 8 credits of summer school classes,
hopefully running will keep me busy.

heather
"and everything that i said i'd do, like make the world brand new, and
take the time for you. it just got lost. i slept right through the dawn,
and the world spins madly on. the night is here, the day is gone. and
the world spins madly on.."

"Tony S." <[email hidden]> wrote in message news:fa0di.3053$015.1551@trndny05...
| Greetings rec.runners! Please tell us about your training week and goals.

mon: 9.8 mi run
tue: 2 mi walk & 30 min bike
wed: 9.8 mi run & 2 mi walk
thu: 6.6 mi run & 2 mi walk
fri: 5 mi walk
sat: 20.2 mi run @ 67% intensity
sun: 9 mi run @ 66% intensity and 1 mi walk

Total: 54.6 mi run, 12 mi walk & 30 min bike
goals: continue to build on in my second year of training

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

Quoted message said:

Tony, I think I forgot to reply on the gearing I plan to use in
Europe. This is on my travel bike, which is a cyclocross frame set up
with mostly roadie parts (and S&S couplers which allow the frame to
fold in half). I plan to stick with the current setup which is an
early 4-bolt XTR crank (24/34/46) and 9-sp 11-23 cassette. This was
plenty low enough to cross Sonora Pass in CA last year (a true leg-
breaker).

Interesting setup. Does it creak when going uphill? 😉 A 24-23 is plenty
low if you hit the wall I suppose, if you can keep from falling over
sideways. I envy you riding those passes - maybe someday for me.

-Tony

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

You seem to have recovered pretty well and fast from the race compared to your
2:45 marathon. What is different?

| I guess I will continue to post even without "real" running goals. I
| think I want to take another crack at increasing from 2 to 3 runs/
| week. I got in a set of 3 runs on a Fri/Sat/Tue, and it was OK. Not
| having an upcoming race is probably a good time to try this, and also
| I was getting burned out on bike commuting 4 days a week. Just a bit
| too much for me, I think.

You are running at a much higher level than I am, but I would like to share my
experience anyway. I went from 3 days a week last year to 4 days early this year
to 5 in last few weeks.
This has been helping me a lot with the long distance (16 to 20 mi ) runs.
They are a lot easier and faster at lower intensities.

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

Quoted message said:

Quoted message said:

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

Day Mi Type HR% climb Other
----------------------------------------------------------------------
Mon 0.00 rest --- --- weights
Tue 8.75 ga 78% 1,534 ---
Wed 12.15 ml 78% 1,681 trail
Thu 0.00 rest --- --- weights (push)
Fri 9.34 ml 78% 967 ---
Sat 5.02 rec 71% 526 weights (pull)
Sun 17.00 l 78% 2,122 ---
----------------------------------------------------------------------
Week 52.26
Year 1,019.47

Training:
Week 2 of 18-week marathon prep. On Wednesday I went to Buford dam and
ran a combination of roads and trail near the Chattahoochee River and
Lake Lanier (http://tinyurl.com/2sz8dd). A gradual downhill grade to the
river from mile 9 - 10.5. It felt good to effortlessly skip over the
rocks and roots on the downhill. Not too steep that I had to brake but
steep enough to be able to feel fast. However, on the return uphill I
found myself eating dirt a few times, as I tend to zone out, not lifting
my feet enough. It's been several months since I've run on any trails.

That downhill sounds dreamy. I also tripped twice today and did my patented
exaggerated stumble both times, without going down, likely due to going in
and out of shadow wearing shades making it hard to see small trippers.

Quoted message said:

Found myself just saying "Wow, I should do this more often." The scenery
was fantastic. I shold've carried a camera. Sunday's run thru Chateau
Elan in Braselton GA. Kim Bassinger and Ameritech bought the town for 20
million in 1989. Basinger has since sold her share.
http://en.wikipedia.org/wiki/Braselton,_Georgia.

Have a great week rec.runners!

--
Phil M.

Nah, I'm thinking helmet cam.

-Tony