Training Week Ending June 24, 2007

"Tony S." <[email hidden]> wrote in message
news:4rkfi.2972$G85.1371@trndny08...

Quoted message said:

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

Sunday: 9
Mon 6
Tues: 6 including 8 X 400 pn the dreadmill
Wed: 0ff
Thur: 9 6 mp
Fri: 6
Sat: 7

Total: 43

Week 4 of Hansen SOS Marathon program

Goals, Races:
Nothing in stone.
My bigger issue right now seems to be allergies or chronic fatigue syndrome?
I have no known allergies based on recent testing but my primary
practitioner
says , they aren't all known or tested for. An allergist told her that her
daughter tested negative for peanuts so they gave her some peanuts to verify
this. They had to give her a shot of epinephrine after that!

Maybe a 10 miler next weekend if my knee feels good. ( I have a slight touch
of runner's knee in my right leg).
3.5 mile trail race in July
Bridge of flowers 10k in August.
various 5ks in the Summer
Maybe a road Marathon in the Fall if I feel I'm ready to run a PR.

Tony S. said:

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

Mon - 3.15 @ 8:37 m/m

Tue - rest

Wed - 5.29 @ 9:49 m/m

Thurs - 5.05 @ 9:55 m/m

Fri - rest

Sat - 9 @ 9:46 m/m

Sun - 4.3 @ 11:30 m/m

I am very pleased with my training this week. I had a very comfortable
long run on Saturday at a great pace, and my recovery run on Sunday
was the slowest one yet.My major goal is still the half marathon in
December. I do have a 10K coming up next Sunday morning.

Everyone have a great week.

On Sun, 24 Jun 2007 02:13:20 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: continue some semblance of training until marathon day.
Upcoming: 5K July 4; probably some 5Ks in late July and August and
September; marathon Oct 7.

M: 10mi (8:52)
T: 9mi (8:28)
W: AM 6mi (9:08), PM 6mi incl 4x1000, avg 3:52
R: AM 8mi (8:58), PM 1.35mi "helping" at xc practice
F: 10.22mi (8:57), easy on purpose
Sa: 7.86mi incl 5K race (19:45, 2nd woman)
Su: 18mi (7:58) hill run

total: 76.4 miles

highlight of my week, and possibly my (running) life: the Akron
Marathon folks offered me Invited Runner status for this year's race.
I've never been invited anywhere racewise in my life, and probably
never will be again, so this was pretty neat. Of course I won't go;
Akron is 6 days after Twin Cities, which I've already booked and paid
for. And anyways running Akron might be construed as cherry-picking,
which we have just recently learned is unsportsmanlike. And since
there are websites where people can go look up just how
unsportsmanlike we have been, we really need to be on our very best
and most sportsmanlike behavior.

good week all

Karen

Karen

live! vicariously!

6/18 off, rest after med-long run
6/19 run 0:58 easy 75' cinder
bike 0:29 easy
6/20 off, legs unfresh, massage
6/21 run 1:29 moderate 320' cinder, with 0:15 @10k + 0:30 @HM
bike 0:29 easy
6/22 run 0:38 very easy 80' cinder
6/23 run 3:37 mod/hard 79% 5500' hill repeats, 21+ miles, dirt road
6/24 off - walk or bike maybe

6:42 running

Week 25 of 30 week buildup to escarpment trail, the 2nd of 5 weeks of more
intensity. I've been feeling crappy and not enjoying most of my runs for the
last month. Life just sometimes gets in the way, stress, etc. In any case
after the massage Wednesday I felt better enough to do some tempo Thursday.
Saturday I still felt ok doing the hill repeats, and actually enjoyed them,
partly for the spectacular scenery.

Last year at this time I had 20% less volume, but more long runs under my
belt. The goal this year was to do somewhat more marathon-like training,
with more volume, consistency, and speed work, but still with enough hills.
Last year I did my last long run 4 weeks out from the race - a 4:17 haul
over parts of the escarpment trail and the blackheads that left me drained
for over a week. This year yesterday's 3:37 will be my longest, a more
modest but still very hard set of hill repeats to prepare my myself for the
hills in the race. In 2 weeks I will do a shorter but more race specific
trail run on a monster 1/2 mile vert hill on rough trails.

Last year in August, 3 weeks after the escarpment trail, I did a set of hill
repeats preparing for the Vermont 50 miler, and I remember feeling great and
telling myself that was the kind of shape I wanted well *before* the
escarpment trail, not as a bounce after it. It's hard to quantify, but the
set of repeats I did yesterday suggested I may be on the right track. We'll
see how I recover and build from here.

Though cool weather is welcoming for running normally, I wasn't in the mood
for it, and I was afraid it was going to be in the 40's up in the mountains.
Driving up the 1300' hill to the start area of the upper trail, the temp
dropped from 62 to 56; It had warmed to around 50 with high winds on top by
the time I got up there, and it warmed up a bit as we ran, so as to be cool
but not cold. It was a refreshing day with 20+ mile visibilty and that
mountain air tasted so good. It was worth the 1.5 hour drive.

I warmed up on the first uphill, hiking about 1/2 of the steeper parts, the
cool air chilling me, but feeling good and not dreading the next 3 laps.
Shortly after I started down Doug appeared; I'd neglected to check my email
that morning and he was fashionably late 😉 We ran all of the 2nd lap, then
the 3rd I ended up working it a bit, ending up at 90% effort. Though I
didn't push as hard as the last time I was up there a month ago, I broke my
uphill PR by 40 seconds. The 4th lap I hiked some of the steep parts, then
on the down, it seemed too easy, so I decided to work the last 2 miles of
the downhill, pushing it to 80% HR, giving my quads (and arms) a draining
finish to the workout.

Goals:
lose more weight {182/???/165} < revised goal
Escarpment trail run July 29
Enjoy some bike rides in August
A 5k or two sometime this summer
A local 10 miler in Sept.
Vermont 50k?

-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
25 6:42 3:37 5,975

Tony S. said:

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

Summary:

18/7 - Bike: 20km/200m@50min, Weights: Shoulders 6-10RM 19/7 - Run: 10min
easy + 4.2k@20min + 8min easy 20/7 - Bike: 400m@40min + 20min, Weights:
Back, Triceps 6-10RM + easy calves 21/7 - Weights: Chest, Biceps 6-10RM,
Run: Easy 5k,200m@30min 22/7 - Weights: Whole body, easy
23/7 - Hike: 4 hours, mixed terrain
24/7 - Run: 9k,1000m@81min, easy walk/run down.

A week that was initially plagued with fears of a long-term soleus
problem. However a reduction in intensity, coupled with harder
cross-training to keep me in condition and to avoid me getting too
restless, managed to get me through that. I also comfortably completed a
run that is at 80-90% of actual race distance next week.

Details:

18 June

- Bike: 20km,200m @ 50min
- Weights: Shoulders: 6-10RM (new record in DB press: 10x35Kg, upping
workout weight to 40Kg), plus general upper body: 25/10RM, plus intense
but short abs.

19 June

- Abs sore from yesterday's hard session - Run: 10min easy + 4.2k@20min +
8 min easy.
Calves got tired again in the middle of the session. I must take it easy
now until Sunday.

20 June

- Abs still sore! Amazing.
- Bike: 1 hour, half uphill, 400m, moderate effort. - Weights: Back 6-10RM
(90Kg), Triceps 6-10RM (40Kg), Calves/Soleus
easy 25 RM to stretch the muscle a bit. I got a cramp in my right foot
while doing chest dips, strangely enough!

21 June

- Weights: Chest 6-10RM (45Kg in inclined BB), Biceps 6-10RM (barely
30Kg S-Bar, 40Kg DB).

- Running: Very easy effort on moderate hills: 5k,200m@30min(up +
down). Soleus definitely better, but taking tomorrow off as a
precaution. Right foot must've got hurt a bit in the gym yesterday
somehow, it was a bit tense.

22 June

- Weights: Whole body, very easy.

23 June

- Hike to the Grimming, somewhat technical and steep. Completed only
half due to bad conditions. (Stopped at the beginning of the via
ferrata). Approximately 4Km, 600m climb, 2 hours up and 2 down at a
comfortable pace, 10Kg load.

24 June

- Run up the Mugel from Niklasdorf. 9km,1000m@81min up. This is
approximately the same distance and elevation as next Sunday's race so
it served as a good test run. Aim was to do between 70-80 min of climb,
at a comfortably hard pace and to see if I had enough water in my
hydration pack. First part was easy, then I ran up, with some brief
pauses and walk breaks in the steepest parts. Easy down, stopped for
lunch, walked/ran leisurely back down. No pains, but: hip flexors very
tired at the end of the climb and I sprained my left ankle on a tree
root when going back down. Only hurt for a few seconds though.

Goals: 10k, 1100m race in 90-100 min on July 1st! Higher altitude, 50%
without cover/shade. I should probably bring a hat along or hope for
clouds. Calves fine, I feel ready! Until then, 2 easy 30 minute runs and
mild cross training. Perhaps a 5-10 minutes of step-machine every day.

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

joe positive said:

On Sun, 24 Jun 2007 02:13:20 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: continue some semblance of training until marathon day.

This week seemed to be quite full of training to me. What would you
like to do more?

Quoted message said:

Of course I won't go;
Akron is 6 days after Twin Cities, which I've already booked and paid
for. And anyways running Akron might be construed as cherry-picking,
which we have just recently learned is unsportsmanlike.

Why would it be cherry-picking?
--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

Techguy said:

Tony S. said:

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

I am very pleased with my training this week. I had a very comfortable
long run on Saturday at a great pace, and my recovery run on Sunday
was the slowest one yet

I had the same experience this week. Taking the long run slow initially
seemed to help a lot. I am not nearly as fast as you, though. When did
you start your training? Good luck next sunday!

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

Quoted message said:

Last year at this time I had 20% less volume, but more long runs under my
belt. The goal this year was to do somewhat more marathon-like training,
with more volume, consistency, and speed work, but still with enough hills.

Hard to quantify 'enough hills', isn't it?

Quoted message said:

Last year I did my last long run 4 weeks out from the race - a 4:17 haul
over parts of the escarpment trail and the blackheads that left me drained
for over a week. This year yesterday's 3:37 will be my longest, a more
modest but still very hard set of hill repeats to prepare my myself for the
hills in the race.

How long _is_ this race?

Quoted message said:

In 2 weeks I will do a shorter but more race specific
trail run on a monster 1/2 mile vert hill on rough trails.

vert = vertical or green?

Quoted message said:

Though cool weather is welcoming for running normally, I wasn't in the mood
for it, and I was afraid it was going to be in the 40's up in the mountains.

One question. What is the recommended way to deal with high altitude
sunny runs? Cool, but strong sun - is a scarf preferred to a cap?

Quoted message said:

I decided
to work the last 2 miles of the downhill, pushing it to 80% HR, giving
my quads (and arms) a draining finish to the workout.

Hm? I find I have my arms fairly compact when going down, even more so
than usual, since there is no way I can swing them fast enough otherwise.
I might widen them a bit for balance on very rough terrain.

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

On Jun 24, 11:05 am, Christos Dimitrakakis <[email hidden]>

Quoted message said:

Techguy said:

Tony S. said:

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

Quoted message said:

I am very pleased with my training this week. I had a very comfortable
long run on Saturday at a great pace, and my recovery run on Sunday
was the slowest one yet

I had the same experience this week. Taking the long run slow initially
seemed to help a lot. I am not nearly as fast as you, though. When did
you start your training? Good luck next sunday!

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

I started running in late December 2006. Thanks

On Sun, 24 Jun 2007 02:13:20 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
18 5.7
19 5
20 0 strength
21 0
22 6.3
23 9
24 4

total 30
YTD total 800.9

Not the best of weeks. Travel on wed and thurs. kept me off the
running road, and put me below my goal average. But plan was to get
to 825 miles by end of June, and looks like I'll make that one.

Long run (9) was at a trail I'd not run begfore. Very intense, hills,
ruts, roots, rocks, sand, grass, and heat. Can't wait to do it again.
:~)

Frank

Goals : Start running again, tomorrow.

Mon-Sun DNR Call this one a rest week.

Quoted message said:

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

Day Mi Type HR% climb Other
----------------------------------------------------------------------
Mon 0.00 --- --- --- weights
Tue 8.20 lt 81% 807 3 up, 4 @ lt, 1 down
Wed 12.01 ml 81% 1,662 ---
Thu 0.00 rest --- --- ---
Fri 10.01 ml 77% 1,192 ---
Sat 6.13 rec 75% 1,116 weights
Sun 15.03 ml 78% 1,676 ---
----------------------------------------------------------------------
Week 51.38
Year 1,070.85

Training:
Week 3 of 18-week marathon prep.

Have a great week rec.runners!

--
Phil M.

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

Quoted message said:

Quoted message said:

Last year at this time I had 20% less volume, but more long runs under my
belt. The goal this year was to do somewhat more marathon-like training,
with more volume, consistency, and speed work, but still with enough
hills.

Hard to quantify 'enough hills', isn't it?

It is, though by enough I mean enough leg strength and endurance to run
uphill for around 1.5 hours of a 4 hour race -- and quad strength to handle
the short steep downs, one 30 min very steep rough downhill, and the
technically difficult 40 min downhill finish, where you want to be strong to
finish hard with enough foot agility to avoid tripping. I don't run hills
almost every day like Dan, though my long runs are usually very hilly and
somewhat technical. Adding in the bigger hill repeats once in a while is
designed to ensure that in the 4th hour of the race I can still go hard and
not have to back off because of weak quads or whatever - that's the plan
anyway.

Quoted message said:

Quoted message said:

Last year I did my last long run 4 weeks out from the race - a 4:17 haul
over parts of the escarpment trail and the blackheads that left me
drained
for over a week. This year yesterday's 3:37 will be my longest, a more
modest but still very hard set of hill repeats to prepare my myself for
the
hills in the race.

How long _is_ this race?

For me, about 4 hours. The course record is 2:45, though last year the
winning time was 3 hours, and the median finish time is about 4:30...

Quoted message said:

Quoted message said:

In 2 weeks I will do a shorter but more race specific
trail run on a monster 1/2 mile vert hill on rough trails.

vert = vertical or green?

both 😉 though the hill im talking of goes up 2300 feet in 2.3 miles and
2700 in 3.1...

Quoted message said:

Quoted message said:

Though cool weather is welcoming for running normally, I wasn't in the
mood
for it, and I was afraid it was going to be in the 40's up in the
mountains.

One question. What is the recommended way to deal with high altitude
sunny runs? Cool, but strong sun - is a scarf preferred to a cap?

I wasn't exactly at high altitude, though I prefer running with a cap most
days.

Quoted message said:

Quoted message said:

I decided
to work the last 2 miles of the downhill, pushing it to 80% HR, giving
my quads (and arms) a draining finish to the workout.

Hm? I find I have my arms fairly compact when going down, even more so
than usual, since there is no way I can swing them fast enough otherwise.
I might widen them a bit for balance on very rough terrain.

I've always found in long trail races my shoulders get sore because you use
your arms more when racing hard than when training at slower paces. But here
I was referring to the steeper downhill sections where I was using my arms
to control my descent and help take some weight off my quads since I was
going pretty fast and otherwise my legs wouldn't have been strong enough to
take the landing forces. If you've sprinted or have watched sprinters you'll
know what I mean, this was just in reverse.

-Tony

Quoted message said:

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

joe positive wrote:
....

Quoted message said:

Sa: 7.86mi incl 5K race (19:45, 2nd woman)

Nice.

Quoted message said:

highlight of my week, and possibly my (running) life: the Akron
Marathon folks offered me Invited Runner status for this year's race.

Even nicer.

Quoted message said:

I've never been invited anywhere racewise in my life, and probably
never will be again, so this was pretty neat. Of course I won't go;
Akron is 6 days after Twin Cities, which I've already booked and paid
for. And anyways running Akron might be construed as cherry-picking,

I think it's not the same. Here the cherry is picking you.

In any case, since you already booked and paid for the other one..

jobs

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

"Tony S." <[email hidden]> wrote in message
news:5ovfi.426$%w5.102@trndny04...

Quoted message said:

Goals:
lose more weight {182/???/165} < revised goal
Escarpment trail run July 29

I did 2/3 of the course today with a group.
I will not be sending in my application. 🙂

Parker

Tony S. said:

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

Mon: 30 min; 2.19 mi; 13:55 pace
Tue: off
Wed: 29 min, 2.19 mi; 13:22 pace
Thu: 22 min; 1.73 mi.; 13:00 pace
Fri: Off
Sat: 45 min; 3.58 mi; 12:34 pace
Sun: 22 min; 1.73 mi; 12:44 pace

Total: 148 min; 11.42 mi - about 10% increase over last week (which
was my goal)
Avg pace: 13:07 (slower than last week's avg of 12:23)

Saturday's long run was a lot of fun. The weather was perfect - low
humidity, not too hot, and a strong wind. I was going to do my long
run on Sunday, but I felt so good 20 minutes into the run, I decided
to make it my long run instead. I explored some side streets I'd never
gone down. These streets were like a roller coaster - one block would
be a steep downhill, then one block would be a steep uphill. I
practiced running fast downhill and in control, and then trying to
maintain my pace (as best I could) running the uphill. Then down
again, then up again. Etc. Quite a workout! I did this for about 10
minutes of the run, before turning for home at a cool-down pace.

No aches and pains this week either - except that the scab on my knee,
from last week's fall, is having trouble healing. Every time I go out
to run, the movement breaks the scab open again. Annoying!

jen

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

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:5ovfi.426$%w5.102@trndny04...

Quoted message said:

Goals:
lose more weight {182/???/165} < revised goal
Escarpment trail run July 29

I did 2/3 of the course today with a group.
I will not be sending in my application. 🙂

Did you not have fun with [censored] and the folks? Hell it was 11 dinky
miles. How did like the downhill from the top of Blackhead to Dutcher's
Notch? Any quivering quads after?

-Doug

shinypenny said:

On Jun 23, 10:13 pm, "Tony S." <[email hidden]> wrote:

Quoted message said:

Avg pace: 13:07 (slower than last week's avg of 12:23)

gone down. These streets were like a roller coaster - one block would
be a steep downhill, then one block would be a steep uphill. I
practiced running fast downhill and in control, and then trying to
maintain my pace (as best I could) running the uphill.

This sounds like a fun workout, but I'd take some care when running
downhill on tarmac - is it particularly steep?

Cheers,
Christos

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

Christos Dimitrakakis said:

shinypenny said:

On Jun 23, 10:13 pm, "Tony S." <[email hidden]> wrote:
Avg pace: 13:07 (slower than last week's avg of 12:23)

Quoted message said:

gone down. These streets were like a roller coaster - one block would
be a steep downhill, then one block would be a steep uphill. I
practiced running fast downhill and in control, and then trying to
maintain my pace (as best I could) running the uphill.

This sounds like a fun workout, but I'd take some care when running
downhill on tarmac - is it particularly steep?

I suck at guesstimating distances or slopes, but yes, it was pretty
steep!

In my last two 5K's, I developed plantar fasciitis and similar
problems because I ran the downhills out of control, slapping my feet
down too hard on the pavement. I've never been a good downhill runner
because I always want to break myself, or I run it completely out of
control. So it's been a goal of mine to improve on this and become
better at it. During this workout, I did manage to maintain my control
at all times, by taking baby steps but upping the cadence way up. I
was pretty tickled that I finally seem to be getting the hang of it.

Would this workout have any kind of official name? Just curious....
would it be considered a hill repeat or something like that? While I
was in the midst of it, I kept telling myself this was probably way
too much for my long run, which is supposed to be easy and slow... but
I was having too much fun so what can I say....

jen