Training Week Ending June 27, 2004

Goals: 1/2 marathon next Saturday.

Mon: 8 miles Tue 8miles inc. 8x300mm strides Wed: 5 miles
Thurs: 8 miles Fri: 8 miles Sat: 3 miles Sun: rest

Total: 40 miles

--
Colm

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

selling big round bails, 20 bucks...local friends only. 1099
tax form (on me of course. bails of me check because no
money for working dureing week, cost and all. what else is
new. and since I go there here anyways I can pay for gas.
use to it. and bails come out of my weeks work to. and I
collect from horse. people.. Right. cold shoiulders all
around. when they get it. well help when I am picking up 10
cent cans in future I guest... so so far got 20 or 30, I got
5,,,,, this person needs a bunch at 2 places,,,,,,and 4 H
club some...... not bad. for footing whole bill.......I
can't wait for gov bill... on1099, I not paying this...A
painter....it cost to muchand people have there ways on
paying..I give up...I am...I know at end of year it well
look like.....I know. I well no pay you 1099..... cold
shoulder..... at least horses get fed..... horses ass. well
I..doute it..why do it..hay is money..it cost and gas. and
payment..... butt needs rest I guest.I am.... smelts in
store $3.59 for 12..... headless and gutted. man was I scred
on this. moore i saw you too. at port....bash you.....no.you
ate the 300,000 smelt i se......sorry.....nice s.u.v. black
and purple fit you nice. coast guard....fine... chain tools
are useless waist of money... racer works still, mountain
bike soon.... god speed r.r.

94 f y w

In article <[email hidden]>,

SwStudio said:

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

s - Father's Day 5k race, posted 2nd best 5k time ever =
22:11, yay! m - DNR, short bike workout t - DNR, 35 min.
continuous swim workout w - easy :30 run, little bit of ITBS
bothering me, but nailed the cause (foot strike too much
with the forefoot), corrected it, & all better t - DNR f -
:40 strong run s - DNR, some core exercises s (today)....
might swim, might bike... no run til Monday, though

goals:

stay injury free and healthy. MAYBE do a sprint triathlon
next weekend. if not, then i'll take it easy for a bit, then
do some road races next month.

do an early Sept. sprint triathlon

Cam

Goals: get over left foot PF and build a strong base for the
fall racing season. First race is Saguaro Nat'l Park 8-miler
on Labor Day (Sept).

Mon: Rest Day Tues: 5.45 mi at 9:32 pace. First running in
two weeks and it WAS WONDERFUL! Though I was having a few
foot aches. Also got to try new toy- A Garmin Forerunner!
Fun to play with! Still a lot to learn though... Wed: 5.45
mi @ 9:14 pace. Foot is less achy today, but it's hotter out
and I sure feel it. Thurs: 45 minutes on bike trainer. Med-
hard. And ab workout on the Pilates ball. Fri: Rest Day Sat:
45 minutes on bike trainer, weights workout, another 45
minutes on bike trainer, then ab workout on Pilates ball
Sun: Easy 7.5 mi at Sabino Canyon. Some foot aches when I
forgot and started moving out too fast. Lovely run.

Total running: 18.4 miles

Teresa in AZ

SwStudio said:

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

cheers,

I am still trying to qualify for a ¼ mile uphill sprint just
like I did last year.

Thursday morning Ran "The hill" in 1:36 Thursday evening Ran
"The hill" in 1:32

Last year I qualified with a 1:28 and ran the final
with a 1:25. I just hope I can break 1:30 this year and
still qualify.

Goal: To get a job where I can have more free time.

Monday 5.5 easy
Tuesday 5.5 (10 X 400 m 1:30 - 1:35) 3.5 easy pm
Wed 5.5 4 strides
Thursday 10.5 on the bike
Friday 6 w 2.5 mile tempo 16.5 bike pm
Saturday 3.5 easy
Sunday 8 total 2 mile wu 5k race @ 21:03 (Official, clock read 21 on the
nose when I crossed)
I blew sub 21:00. I was 13:20 at 2 miles and didn't feel stressed, relaxed
too much thinking I had it in the bag, mile 3 split was 7:02, sprinted to
the finish but it was too late.
5k cooldown 23 mile bike ride in the pm
Totals:
37.5 running 50 miles biking

Goals: Get back down to racing weight (175 or less) in the
next 4- 5 weeks, currently hovering around 178- 181. Summer:
get 5k time back down to sub 20:30 Fall set new 5k,10k,15k
and 1/2 Marathon 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)
37/1: 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

Ran a 16:33 5k yesterday in horrible wet and windy
conditions. 10 seconds off my PB so you might think I'd be
pleased with that given the conditions, but I felt in shape
to run a PB whatever the weather.

One more crack at sub 16 in 2 weeks, after that I'm not
running track any more this season, I just can't forfill my
potential on the surface.

Might do a cross-country race on Wednesday evening.

Monday: pm) 5.25 miles - easy

Tuesday: pm) 4.75 miles in total, 5 x 800m w/2min rec - hard

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

Thursday: REST

Friday: pm) 3.25 miles, fartlek - easy/medium

Saturday: pm) 5000m, 16:33, 3rd place

Sunday: pm) 8.25 miles, hillyish - easy

Total run: ~37 miles

--
Brian Wakem

goals: continue marathon training, experiment with different ways of
getting in the miles so that recovery is easier. This week's
experiment was a few days of doubles, and it seems to be working.
Upcoming races: 5K July 3; 5K August 13; marathon Oct 10.

M: 6.5mi AM (8:31)/4mi PM (8:19)
N: 4mi AM (8:57)/5.75mi PM incl 6x600
O: 7.5mi AM (8:33)/4mi PM with friend coming back from
injury (9:26)
P: 6.5mi incl 10 x strides
Q: 9.3mi incl 5K race (20:29, 3rd female, whining and
excuses below) Sa: 8.5mi with new-runner neighbor (9:25)
Su: 18mi in hill country (8:22), now I am toast

total: 74.05 miles

re the 5K: some said it was long, some said it was short. It
was an urban late-afternoon race in Central Florida, pretty
hot (whaaa...). 3rd mile had: a bridge (hill), several
really sharp turns, 2 sets of (down) stairs, and a patch of
uneven cross-country. I felt pretty good thru 2 miles
because I knew it would only get worse in the last mile
(best enjoy the asphalt while I could, I thought). I missed
the turn for the finish - it was blocked by valet parking,
of all things - and probably lost a few seconds there. The
first 4 women were over 40! Miles were 6:03/6:17/7:13/:56.
On the bright side: that first mile was the fastest I've
ever run, and I got a nifty steel coffee mug for finishing
in the top 50.

good week all

Karen

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 10.13 @ 8:19 5 @ threshold 147 88 Wed
11.03 @ 8:34 med. long 134 83 Thu 4.90 @ 8:48 recovery 125
83 Fri 10.04 @ 8:40 med. long 135 87 Sat 4.98 @ 8:37
recovery 125 78 Sun 19.00 @ 8:35 long 133 73
----------------------------------------
Week 60 Year 1,078

Training:

Week 9 of 24-week marathon training program. Week 9 of 10-
week endurance phase. According to the marathon plan, next
week is a 50-mile recovery week followed by a 61-mile week.
Since I'll be running a half marathon on
7/11, I'm switching those weeks around so that the low week
is the week of the race and I can do a "mini taper."

On Sunday's 19-miler I used Cytomax for the first time. 20
oz pre-run, 96 oz during run, 30 oz post run. The taste is
slightly bitter when compared to Accelerade or Gatorade. I
had a pretty good run, but I think that was more because of
pacing than anything else. I had my HRM set at 65-78% HRR. I
tried to stay near the 65% mark for the first half and
slowly creep up to the 78% mark by the finish. This strategy
seems to work well. It's tempting to go out too fast while
the temps are still in the lower 70s.

Racing Goals:

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

7/2/04 - ATC Singleton 10-mile, Stone Mountain, GA
Goal - 1:13

7/3/04 - LaSalle Bank Chicago Marathon. (Boston qualifier)
Goal < 3:30

Have a great week rec.runners.

Phil M.
--
The essential thing in life is not so much conquering as
fighting well.

Baron De Coubertin, founder of the modern Olympic Games

Goal: 240km in around 30 hours on 9th July
integraleriquet.free.frenOpen ↗

Oof! Well the long stuff is done with now, after my biggest
every training week. The two week taper is going to be
lovely :-)

Friday night, I ran a nocturnal 10km in Toulouse, in 30°C+
temperatures, for the hell of it, and though I could feel
the machine had been working hard (120km in the 7 preceding
days), I was surprisingly comfortable at 4'/km pace and even
slung in a 3'27" last km for fun.

As usual in this race, I couldn't run at all for the first
1/2km at the start, and then only stop-start and zig-zag
for 2km, due to 1600 people trying to get into the narrow
streets (and the contingency who lined up front /en masse/,
aiming at a sub 60'😉, but what the hell, a good time was
had by all.

Mon Noon 1:22 16km 10mi Riverside trails and park PM 1:05
12km 8mi Local roads

Tue Noon 1:25 16km 10mi Riverside trails and park

Wed Noon 1:17 14km 9mi Riverside trails with a mate from MDS
team PM 1:25 16km 10mi Local roads

Thu Noon 1:26 16km 10mi Riverside trails and park

Fri PM 1:16 16km 10mi 5k up, 1k down and 10km at ~4'/km pace

Sat REST

Sun PM 3:20 36km 22mi Forest tracks in hi-30s°C temp. Had 2
litre camelbak, refilled once & all drunk
______________________
Total 12:35 142km 88mi

SwStudio said:

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

Well, I've been lurking here for a while, and running
occasionally when the fancy strikes, but it was just this
week that I decided to train consistently. I suppose I'll
join in this weekly thread.

Past week: Tuesday: Run/walk, 30 min Wednesday: Called up my
dad, and we committed to doing a 5k on Thanksgiving. 5
months to haul my 185lb ass into shape. No training.
Thursday: DNR Friday: Run/walk, 30 min Saturday: Felt some
twinges of shin splints, a problem in the past. Lifted
weights. Sunday: Still a few twinges. DNR.

Goals for next week:
- Head out and run/walk 3x (Monday, Wed, Fri)
- Lift weights (upper body, just for the beach)
Tuesday & Thurs
- Do all of the above in the morning, before work, to avoid
screwing up my sleep schedule.

- Tim

SwStudio said:

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

M 5.7/5.6 T 7 3xmile 5:26/5:40/5:32 W 7/4 T 9 2 sets of
800,400,2x200 in 2:24,71,34,34 2:27,70,34,33 F 4 very easy
pace S 18 mile group trail run S 10.3

Total: 69

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

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

Quoted message said:

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

sun: 1:15 run, HR 137, some trails, rec after cycling long
Sat mon: off tues: 1:00 run, with two 10 min intervals @ HR
171 and 176 wed: 1:10 cycle, HR 133, weights thur: 0:55 run,
HR 153, worked on form fri: 0:30 incline treadmill, weights
sat: 1:05 cycle, HR 125 sun: 3:32 run, HR 147, 1/2 trails
1/2 dirt roads

goals: Sept 11th 50k trail, Fall orienteering

This week got started badly when I did a long bike Sat on
empty. I had to eat like crazy during the ride to feel ok,
even though I didn't push it too hard. Should have skipped
the run the next day. I felt good on tues and did a couple
of intervals but I went too hard and that set me back. Even
my rest day on fri didn't restore me and I knew on sat I was
toast for my long run, so I did an easy bike instead.
Interesting because my HR just wouldn't go up during the
ride, averaging 125, and should have been more like 135. I
decided to do the long run anyway even though the signs were
bad. Sure enough I was flat, and the last hour was very hard
to finish. This week I'll have to rest up and figure out why
I'm so damn tired. Probably lack of sleep and a bit of
overtraining. I have to focus on the long run more and make
sure that goes well every 2 weeks - thats my bread and
butter for the 50k.

Ran my first sub-20 5k today in 19:28. on to the next goal
of running sub 6 min pace!

M: circuit training (1hr class)
N: 8x400, avg 83s with 1min rest, run 2 mi
O: circuit training (1hr class)
P: run 7 mi
Q: circuit training (1hr class)
R: rest
S: 5k race in 19:28

-danny xenon.stanford.edurunning.htmlOpen ↗

SwStudio said:

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

M - - T - 3.5 miles @ 8:00 W - 6 miles @ 8:20 T - 4 miles
total (between 8 and 12 min pace) F - - S - AM: 2 miles @
6:03 (fastest ever) PM: 3 miles @ 12:00 S - speedwork : 4 X
400 + 2 X 100 400 in 80s,79,81,80; 100 in 15,15 90s break
between 400's; 60s between 100's threw in a 100m after a
stretch/break, 13.5s. Very hard workout.

total: 21.5 miles

jobs

I think my shoes were breaking down last week. I had
increasingly sore calves, the kind I get when I might have
run too long a run on too much concrete. The have about
350-400 miles on them. I've been looking ahead for a
while, thinking that I might not need such a supportive,
motion control type shoe for my next pair. (these were NB
855). Since coming back to running I've been concentrating
on having a short enough stride and high enough cadence
such that I end up running on the balls of my feet. I
really don't feel the need for all that support or heel
cushioning any more.

Friday's run was tough. Even after the thursday rest, my
calves felt sore at the beginning, and by the end, I had a
strange tingling pain going up the back of my calf, behind
my knee, and I could almost feel it in my hamstring. went to
a good running specialty shoe store and was very impressed
with the fitting I got. The guy watched me walk back and
forth and asked me about my mileage and dissapeared. He
started with shoes with little support and had me run up and
down the street outside the store, giving me shoes with more
and more support until I got what I got, and they feel
great. (these are brooks adrenallin gts5) I took the whole
weekend off because of that pain but got out there for a
short run this morning and so far so good. they are much
lighter feeling and more streamlined than my old ones.

m 3.8 30:06 t 6.63 1:00:27 w 6.63 1:00:13 r dnr f 6.63
1:02:15 s dnr s dnr

Quoted message said:

Quoted message said:

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

<<

Mon - DNR Tue - 7.4 miles, 1:12:36 Wed - DNR Thu - 4.5
miles, 38:00 Fri - DNR Sat - 4 miles, 35:14 Sun - 4
miles, 32:09

Total - 19.9 miles

Quoted message said:

Quoted message said:

It was a lot of fun. Each month, we (my running club) go
up to Bob Glover's

house, way upstate (I need to take the Metro North train to
get there) <<

About how far is way upstate? I grew up in northern New
Jersey; my parents both grew up in Westchester County,
New York. They would get very mad when we referred to
places like Westchester County or Rockland County as
upstate New York.

Mike

Gradual return to running after foot injury

Mon: Pool: 300m swim, 45 mins "pool running" Tue: 6km
running on grass, easy pace. Wed: 0:50 bike Thu: off Fri:
1:40 bike hilly Sat: off Sun: 0:30 bike

Anthony. Jerusalem, Israel.