Training Week Ending June 20, 2004

SwStudio <[email hidden]> wrote: ...

Quoted message said:

www.absolutelyaccurate.com

david,

are you organizing this race?

jobs

M: 60 min spincycle; 3 miles running (10/m)
T: 60 min spincycle; 3 miles running (10/m)
U: 60 min spincycle (intervals); 3 miles running (10/m)
V: DNS/R
W: DNS/R
X: 60 min spincycle; 3 miles running (intervals); 30 min
stairmaster

Goals? Get breathing under better control; improve
speed and form.

\\ - - // ( @ @ ) +--------oOOo-(_)--oOOo----
+ +------------------------Oooo----+ oooO
( ) ( ) ) / \ ( (_

In article <[email hidden]>,

SwStudio said:

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

agh, what a week.... dealing with something like runner's
knee, but i don't believe it is quite that, at least not due
to probs with the ITB. i've noticed that when i do deep
massage along the outside edge of the calf, this relieves
the pain entirely. for a while. but along with icing, rest,
the occasional ibuprofen, stretching, etc, things are coming
along nicely. i'll test it in the morning and if all is
well, then i'll go and do my 5k race at 8am.

but enough of that. my week:

s - 1 hr swim (with 25 min. continuous), DNR m - triathlon
training brick: bike:45/run:30 t - rest w - :40 strong but
not killer run t - rest f - :45 swim (:35 continuous), DNR
s - a little cycling, DNR sunday - 5K race day... will
report later!

goals:

PR in that race if the knee will allow.

lick this "injury" then get back on track. not sure if i'll
be ready for a sprint tri on July 3rd. would be nice to do
it, but i'll rest the knee/leg if necessary.

s'all fer now. thanks for reading,

Cam

98 f you w clown [censored] head sorry ass just like you sorry ass
clown dad go too hel2 [censored] go eat fish [censored] loser your mom
can goo too hee

Sick with bronchitis this week, got some antibiotics and did
some very easy hiking/jogging 3 days, just to get my
exercise fix in. My long run went pretty well, maybe a bit
off because of the antibiotic.

Sprained left ankle finally doesn't interfere with my
running, but I'll lay off any speed for another week or two.

Goals:
1. Heal up last vestiges of sprained ankle -- icing it
daily.
2. Start speed work in July. Run 10k races and shorter
trail races.
3. Malibu Bulldog 50k on 8/25. Lots of climbing, estimates
range from 6 to 10k.
4. Get down to 140#.

Sun: 10 miles easy, Bronchitis is not better. Gotta see the
doc tomorrow. Mon: 8 very easy (walk uphills, slow jog
remainder), still sick., Took first antibiotic. Tue: 8 very
easy (walk uphills, 110 pulse jog remainder) sick, so very
easy. Wed: 8 very easy (same workout) but feel better today
– avg pulse 115. Much less coughing. Thu: 13 1.5k climb.
Moderate to hard on two tough climbs for a total of 20
minutes (got to 180 hr for a minute), 132 HR avg out, 122
avg back. Finally feel pretty normal. Thank God for
antibiotics. Fri: 10 easy rolling terrain. Sat: 20 5,000’
climb Mt. Wilson. 2:10 up, 1:20 down. 135HR up, 123 down.
5:10, 45:00, 1:02, 1:14, 1:32:30, 1:52, 1:58:30,
2:10. Felt ok, not great. Antibiotics? (last
one taken last night) Total: 77 miles, 8,000 ft
of climbing.

goals: more miles, with the hard ones hard and the easy ones easy.
Upcoming races: 5K June 25; 5K July 3; marathon Oct 10.

M: 9.25mi (8:55)
N: 8.25mi incl 15x300, avg 1:03.7 with a few at 1:00 or less
O: 9.25mi (8:51)
P: 11.25 mi incl 3.25mi @ 6:45
Q: 8.5mi (9:01) Sa: 9.65mi (9:14) Su: 18.05mi (8:12)

total: 74.2 miles

good week all

Karen

Monday 4.5 easy Tuesday 5.5 (4 X 880 yds @3:40 on rough
trails) Wed 5.25 moderate pace 8:00, 10.5 mile bike ride
Thursday 7 am (8:30 pace) 3 very easy Friday 16.5 bike am, 3
easy at lunch Saturday 5 easy 10 miles on the bike Sunday
10.25 -10.50

totals: about 44 running 37 biking, may ride 10 - 16 this pm

Goals: Get back down to racing weight (170 or less) in the
next 4- 5 weeks, currently hovering around 179. Summer: get
5k time back down to sub 20:30 Fall set new 5k,10k,15k an
1/2 M prs and run a Marathon PR and BQ.

Current PRs on certified courses: 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)
1/2: 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

SwStudio wrote in message ...

Quoted message said:

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

sun: cycled 1:05, 16.6 miles, HR 133 (recovery pace after
3hr run Sat) mon: incline treadmill 0:30, weights tues: ran
0:50, flats (hot/humid), HR 146 wed: cycled 2:01, 29.6 miles
hilly fartlek, HR 137 thur: ran 1:00, 1/2 trails, some
tempo, (hot/humid), HR 149 fri: cycled 0:40, recovery,
weights sat: cycled 3:31, 53.4 miles, hilly, HR 141

ran 1:50, biked 7:15

Goals: Sept 11th Groundhog 50km trail race, various Fall
orienteering races Since I do the long run every 2 week, the
week following my long run seems to have too much cycling.
Last week with the long run it was 3hrs+ cycling, ~5hrs
running. I'm starting to run more frequently, and my plan is
to run tues/thurs/sat/sun every week. But when I have the
long bike I need to run in the morning before the bike, and
this week I ran out of time. So far this year my running is
improving at a good pace, so I'm not worried about cycling
too much at thist point, and I think the aerobic effect is
benefiting my running as well.

- Tony

Goals: Recover from injury. 1/2 marathon 3rd July

Mon: 8 miles Tue: Rest Wed: 8 miles Thurs: 8 miles Fri: 8
miles Sat: Rest Sun: Rest

Total: 32 miles

--
Colm

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

"SwStudio" <[email hidden]> wrote in message

Quoted message said:

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

I ran three races last week, and obviously didn't run much
in between, culminating in a 31km (about 19 miles) week.
This week was supposed to be semi-recovery leading into a
bit of training for an important 10k on June 27 and a 5k
on July 1.

This plan was tricky enough to begin with, but I blew it
by running a hilly 5k on a lark today. The start line was
in the wrong spot, we were told later, and this added
about 100m to the course, not that it really mattered.
Ironically the course was certified to begin with, then
the sponsors started setting up in the wrong spot and they
just went with it.

I placed 5th out of 350-ish and won my AG by a long shot. My
slow finish time is indicative of the hills/added length,
but that's fine. I just hope I can somehow salvage some
sharpness for the two races 8 and 10 days from now, because
I lost it after those three last week. They took a lot out
of me and left me with a lingering fatigue.

M - off T - off W - off T - 12km easy F - off S - 6km easy
w/3x1 min. strides S - very hilly 5k race, 18:14, 4km up

Total: 27km (about 17 miles...?)

cheers,
--
David (in Hamilton, ON) www.allfalldown.org
www.absolutelyaccurate.com

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 9.02 @ 8:07 4 @ threshold 143 65
(thunder storms) Wed 12.04 @ 8:45 med. long run 141 89 Thu
4.94 @ 8:58 recovery 125 95 Fri 8.16 @ 8:23 gen. aerobic
142 93 Sat 5.02 @ 8:38 recovery 128 90 Sun 18.01 @ 8:48
long run 137 79
----------------------------------------
Week 57 Year 1,018

Training: Week 8 of 24-week marathon training program. Week
8 of 10-week endurance phase. Several days this week were in
the 93-95 degree heat index range. I'm wearing my HRM daily
so that I am slowing down on the hot days to keep my HR in
the proper range. I've been through this before, but I still
wonder what sort of impact running in such warm hilly
conditions could have on a marathon performance that will be
run on a flat course with temps in the 45 - 60 deg F. range.

On Sunday's 18-miler I used Accelerade. 20 oz pre-run, 84 oz
during run. This is the 2nd week using Accelerade. I'm
finding it hard to notice any difference between it and
gatorbarf. Accelerade claims that the added protein will
stimulate carbohydrate absorption. I still haven't found any
non-biased studies to support this. The extra calories from
the protein probably do more than the protein itself. At any
rate, I'll be trying Cytomax for next week's long run.

Racing Goals:

7/11/04 - Wine Country Half Marathon, Napa CA Goal - 1:37

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.

--
"I gotta go. You're killin' me."

Goal: 15:59 5k

I was visiting friends in North Yorkshire from Sat-Fri - had
a great week of training on the North York Moors. Lots of
hills and scenery.

Back-to-back weeks of almost 70m for me. A fortnightly
record in fact.

Had a couple of awesome sessions over the last 2 weeks where
I was nothing short of amazing, but I had a rubbish session
this Saturday. Hopefully just down to high mileage.

5k race next Saturday. Ultimately I want to do 15:59, but
I'll be happy with 16:10.

Monday: am) 2.5 miles - easy pm) 6 miles, hilly - easy

Tuesday: pm) 5.25 miles in total, 12 x ~400m w/90sec
rec - hard

Wednesday: am) 4.25 miles - easy pm) 8.25 miles, hilly -
easy/medium

Thursday: pm) 8 miles, fartlek, 3 x 5min w/3min jog rec,
hilly - hard

Friday: am) 6 miles - easy pm) 7 miles - easy/medium

Saturday: am) 6.5 miles in total, 5 x 800m (track)
w/2min - hard
(2:25, 2:25, 2:27, 2:27, 2:29) - tired legs at start.

Sunday: pm) 13.75 miles, hillyish - easy/medium

Total run: 67.5 miles

--
Brian Wakem

Sun: DNR
Mon: 6 easy
Tue: 15.7
Wed: DNR
Thu: 10 (hot)
Fri: 4.2 easy w/ 4x100m strides
Sat: 4-mile race, 26:36, 9th OA, 2nd AG
Sun: DNR (back on Mon-Sun schedule for now)

Total 39.9

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

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

SwStudio said:

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

Spent Mon-Thur in Budapest, so logging time

Mon 94 minutes with 4x800. Tue 42min/39min Wed 58min/38min
Thu 30min/33min Fri 10.3 Sat 5.6 Sun 5 mile race in 28:27
(lookout, Dave ;-), 10 mile jog

Total: about 75

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

Goal : 240km in around 30hrs on 9&10th July

Way off target this week (planned 10-11hrs of running) as I
couldn't get a second run in most days, being on me todd
with daughter all week.

Mon 1:09 13km 8mi Riverside trails

Tue AM 0:47 8km 5mi 25' up, drills lines 10x200m in 38", 9'
down PM 1:07 12km 7mi Easy on roads

Wed 1:18 15km 9mi To local lake (7.5k) once round (5) and
back

Thu 1:20 16km 10mi Riverside trails + park

Fri REST Sat REST but was supposed to run. Getting to
be a habit.

Sun 2:45 30km 19mi To local lake, 3 times round, back
----------------------
Total 8:30 94km 58miles

SwStudio said:

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

M - 3.5 miles @ 8:00 T - 3 miles @ 12:00 W - - T - 6 miles @
8:40 - longest in over 6 weeks F - 3 miles total (1st half @
12:00, last 1.2 @ 6:30) S - 3.5 miles total (1st 1.5 @
12:00, last 2 @ 7:00) S - speedwork - 4 X 400 in 73, 79, 86,
84s (with 90s breaks) speedwork after more than 6 weeks.
felt good. last time i did this i took 2min breaks.

total: 22 miles

jobs

Returning to running after foot injury.

Mon: 0:55 bike Tue: off Wed: 1 hr bike Thu: Pool - 300m
swim, 45 mins "pool running", intervals Fri: 1:40 bike
hilly, hot Sat: off Sun: 0:55 bike.

Anthony. Jerusalem, Israel.

mon: dnr
tue: 10km (6m)=> 44'25" with 4*1000m in 3'43",1'50"rest
wed:dnr
tue: 6km (4m)=> 28'56" with 6*200m in 40", 1' rest
fri:dnr
sat:dnr
sun: race 10km => 44'22"... 6' off goal, (4'26"/km)

this 10k race, is my worse race ever... and I still don't
know what happened. I was in good shape the week before,
doing some good controlled speed work, and during the race,
I was totally out of my target pace. Thing is, that there
weren't any kilometres markers along the course, so that I
never knew which pace I had adopted. As I didn't know any of
my co-runners, I couldn't adjust my pace to someone else's.
The funny thing with this race, is that it was just planned
as a side race of a half-marathon which was *the* day's
event in Epinay, probably one of the reasons why it wasn't
well prepared. Just one example: as 9:30am, the scheduled
time of the 10k start approached, the officials were looking
for its starting line!!! The starting line for the HM was
ready, but the one for the 10k, somewhere 100meters ahead of
it, wasn't even drawn on the tarmac! So that was with this
kind of weird things, officials looking for a nail on the
street pavement, that I was trying to psyche myself up to
run a good race (remember my goal => sub 38' as my PB is
38'06", and my last 10k which was bad was 38'45"😉 As I was
lining up, I felt my head buzz a little, being probably
victim of an hypoglycemia due to the sugar I injested too
early, or too late? Anyway when the gun went off, I was
ready, started to run and almost certain I was right on my
3'45" pace. But without any kilometers marker, I never knew
how I fared. The course of the race was ok, classic in-town
race, with part of it along the river Seine on a dirt trail.
Then when I saw the last 800 meters and the track with the
arrival line, I was really stunned by the fact that my hour
was showing 40'!!! I was really puzzled as to how I could be
that much off target, by almost 7' or 20% of the total time.
I began to wonder what had happened, as I ran this race
slowlier than most of my workouts, without really noticing
it, or rather, feeling all along that I was making a rather
good race, but in reality, I was even way off my marathon
pace (3h04'😉 I was either completely out of my mind, or the
race was a 12k, but no, it seems that I was out of my mind
and completely out of shape this day. Indeed, I finished the
day with a bad cold in the evening, but absolutely not tired
from the race itself! I don't know if such thing ever
happened to one of you, fellow runners, but I still can't
grasp what went that much wrong with me!

Anyway, the goal now, is to take it easy (unless I feel
the urge to overcome this really bad race, by another one,
one of these coming days) and see if I can begin to
prepare myself for a fall marathon (october 24 probably)
with a sub 3h goal.

Last Saturday was a good longish run. I felt like I was
getting a cold on Sunday, sure enough, Monday I felt worse.
I took almost the whole week off. Feel great now.

m dnr t dnr w dnr r dnr f 3.8 mi, hilly, 36:15 s 3.8 mi,
hilly, 32:52 s 6.63 mi, kind of fast, 58 minutes even. must
have been the rest.