Training Week Ending June 3, 2007

Tony S. said:

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

Mon - 4.28 miles 39:15

Wed - 4.73 miles 44:08

Sat - 5.0 miles 49:39

Sun - 7.77 miles 1:20:51

I ran farther this week than ever before. Next week I am going to run
the long run on Saturday, and do a nice short one on Sunday.

This was my first official week of training for the Dec 16 half
marathon.

Tony S. said:

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

Summary
28 May - Run 26min, 400m climb, down in 20.
29 May - Weights: Shoulders
30 May - 3x800, near maximal, with 10 min warm/cool
31 May - Weights: Chest, biceps
1 June - Run 30min, easy, 50m climb
2 June - Run 70min, 400m climb

28 May

- Slightly sore left leg, from bike. Hip? ITB?

- Run: Easy effort up the other side of the hill. ~400m climb in 26
minutes, with a 2 minute long walk break. Started running back down
easy, taking care of hip. Short stabbing pain in left shin. Walked
the rest of the steep parts, then run easy the flatter bits. Total:
46 minutes, 6km.

- These Inov-8 shoes are cool, but as they warned, the race version's
rubber outsole wears out fast. The wear pattern in my case seems to
be mostly in the mid forefoot and a little bit in the lateral heel
edge (the heel is a bit angled so that it doesn't scrape the ground
as readily as shoes with flared heels do)

29 May

- Weights: Upper body, focus shoulders: 8-6RM, new record in upright
row (8x35, 6x40).

- Legs a bit heavy

30 May

- Some mild hip pain
10 min quite easy then 3x800 (could be 5% less), with
1) 2:48@167 - Was feeling easily fast until 600m or so. Slowed down in
the
last 100m.
Jog: 1:43, probably not enough?
2) 2:54@171 - Conserved effort since I had only recovered a little
bit,
started getting tired at the last 50m - but pushed it slightly towards
the
end.
Jog: 2:13, more tired this time
3) 2:47@172 - Tried to do the judge the pace better, started getting
halfway
through, fatigued at the last 100m but I tried to maintain the pace.
I hit a
max of 183 on this rep, still quite far away from my actual max, but
so far
I've refrained from hitting 190+ this year.

31 May

- Weights: chest, biceps - New bench press workout weight: 60kg

1 June

- 30 minute easy, flat with a short hill in the middle

2 June

- 1h10min, long undulating hills, 400m climb (700 cumulative), 7km in
50 minutes, then back down in 20 minutes - last part completely
flat, measured distance: 400m, done in 1:55. So, nice fatigued
pace, I guess. Hip flexors very tired. Must take it easy next
week.

Tony S. said:

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

Mon - Off
Tues - 30 min/2.8 miles/hills/asphalt
Wed - 30 min/no idea how far, ran down to meet my DH over his lunch
break/flat + 25 min walk
Thurs - off
Fri - 22 min/approx 2 miles/hills/asphalt (would've done 30 min but
Elford suggested i should vary my runs more ;-)
Sat - 23 min/approx 2 miles/hills asphalt (had planned this to be my
long run for the week, but it was so darn hot & humid, I could barely
complete the 2-mile loop, and I had to walk some of it... will do a
long run on Monday instead)
Sun - off (maybe a long walk, if it doesn't rain)

Total: 1 hour 45 minutes, probably about 9-1/2 miles

This completes week four of my new "run 2 days/1 day off" strategy.
This is working for me quite well. I plan to stick with it for awhile,
goal of one long run per week (starting around 45 minutes), with the
other runs varying between 20-30 minutes. Will attempt to do the
shorter runs around the hills in my neighborhood, the longer ones on
the flat trails.

Lately I feel as if I've turned a corner, fitness-wise. I think I'm
out of the woods as far as all the troubles I was having before.
Feeling more and more confident I'll reach the one-year mark in
October and still be running, instead of sidelined and frustrated yet
again.

Race goals: still only planning to run the same neighborhood 5K again
in October, as a progress benchmark. After that, we'll see... probably
go for something longer than the 5K.

jen

On Sun, 03 Jun 2007 01:13:23 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: just get over myself and run hard when I need to, not when I
happen to want to. upcoming: 5K June 9; 5-miler June 17; marathon Oct
7.

M: 11.25mi (8:47)
T: AM 8.5mi (9:12), PM 4.5mi (8:40)
W: AM 7mi (8:16), PM 4.5mi (8:36)
R: 6mi (9:22)
F: 6.25mi (9:16)
Sa: 10mi (8:43) just ahead of a tropical storm
Su: 17mi (7:34)

total: 75 miles

seems like I spent the whole week recovering from last Sunday's run
and resting up before this Sunday's run.

good week all

Karen

live! vicariously!

"Tony S." <[email hidden]> wrote in message
news:TAo8i.167$Gy4.57@trndny08...

Quoted message said:

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

M: 7 road
T: 8 including 5 X 800 on a 1k trail loop
W: 10 trails 10 miles on the bike.
Th : 7 trails
F : 0
S: 7 road
S: 11 trails

Upon finishing I went and relieved myself behind a tree out int the filed
near the trail head. When I came back my wife and a friend say "Who's that?"
looking over towards where I had just been. It was Benita Johnson the
Olympian from Australia, who won yesterday's Freihofer's Run for women.
Whoops! She had been running with our fastest teammate who was under orders
to take her and another woman for a two hour run on the trails @ 6:30 per
mile pace. He didn't look happy every time they passed us. He's use to our
usual torrid Sunday long run pace.

total: 50

goals: 1. Get and keep the body fat down
Going ok.

2. get volume up to 50+ a week on 5 days and introduce some speed.
got 50 this week but ran 6 days.

Possible races:
6/9 OK5k
6/16 - Greylock 1/2 or
6/17 - Father's Day 5k
7/1 Adirondack Distance Run 10 mile (weather dependent)

Longer term
Steamtown Marathon or a Fall 50k

5/28 off
5/29 bike 0:48 easy
walk 0:30
5/30 run 0:37 very easy 140' cinder
5/31 run 1:09 easy 150' cinder, 5 strides + ~400 @ 800 pace
bike 0:27 easy
6/1 run 0:44 very easy
bike 0:45 very easy
6/2 walk 0:45
6/3 run 1:13 moderate 78% 1250' fartlek, some very hard; rugged trails

Week 22 of a 30 week buildup for the escarpment trail run. First of two
somewhat lighter rest weeks. Next week will be 5-6 hours. It felt good to
get off the feet some, and they're starting to feel better. Hopefully I can
hold back a few more days and then be ready for 5 weeks of more intensity
and hills. Had planned a 5k for today but decided it didn't fit with my rest
phase. I'll look for one down the road when I'm fitter and lighter.

Goals:
lose more weight {182/170/160}
June 17th Greylock 13.5 trail race - possible
Escarpment trail run end of July.

-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

45 miles, as

Mo AM: 7.85 very easy
PM: 3.55 recovery, too soon after meal, ugh

Tu AM: 6.50 nice and relaxed
PM: 4.25 mellow

We AM: 4.15 nearly catatonic

Th AM: 4.15 brisk

Fr ----

Sa PM: 7.85 easy but lively

Su AM: 7.35 feeling bad all over, cut long run way short

year to date: 1233 miles

upcoming
--------
sun run fun

On Sun, 03 Jun 2007 01:13:23 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

Since I was gone last week my last two training weeks

day miles
21 0
22 6.2
23 7.2
24 8
25 1
26 6 5K race (well sort of) warm up and cool down
27 8
28 6
29 7
30 1
31 6
1 3
2 4 5K race plus warm up/cool down
3 4

total 67.4
YTD total 693.9

Short mileage for that second week, but a lot of beach running, very
difficult.

Met my 2007 5K race goal yesterday. Also a hilarious 5K the week
before. Race report on both to follow in another post.

Frank

"Tony S." <[email hidden]> wrote in message
news:tzC8i.3079$fX4.554@trndny03...

Quoted message said:

Week 22 of a 30 week buildup for the escarpment trail run. First of
two somewhat lighter rest weeks. Next week will be 5-6 hours. It felt
good to get off the feet some, and they're starting to feel better.
Hopefully I can hold back a few more days and then be ready for 5
weeks of more intensity and hills. Had planned a 5k for today but
decided it didn't fit with my rest phase. I'll look for one down the
road when I'm fitter and lighter.

Tony/Parker,
I'm finally going to get off my ass and start to ramp up for Vermont in
Sept. I did two laps to the tower Saturday and it felt great after all
my time on the flat beach. The rest has been wonderful!! I'm going to
lay out a plan that points at the VT50/50k and see if it lines up with
your goals. I'll be alternating running up Overlook and to the lean too
with pure hikes on the alternate week.

I'll send note being more specific.

-Doug

"Tony S." <[email hidden]> wrote in message news:TAo8i.167$Gy4.57@trndny08...
| Greetings rec.runners! Please tell us about your training week and goals.

Total: 32.5 mi run, 16.5 mi walk, 13.7 mi bike
(almost back to normal my micro-mileage training week,
thanks to not trashing myself at the VT M)

Mon: 5 mi walk
Tue: 2.5 mi walk
Wed: 6.6 mi run, 2 mi walk
Thu: 8 mi bike, 2 mi walk
Fri: 5.7 mi bike, 5 mi walk
Sat: 17.1 mi run
Sun: 8.8 mi run

Next: Northfield 10.3K trail race
likely: Mt. Greylock trail HM

"Charlie Pendejo" <[email hidden]> wrote in message
news:[email hidden]...
| upcoming
| --------
| sun run fun
What is the distance, when and where? Any time goals?

Quoted message said:

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

Day Mi Type AHR climb Other
----------------------------------------------------------------------
Mon 0.00 rest --- --- weights
Tue 5.06 rec 79% 1,153 ---
Wed 10.35 ml 81% 1,074 ---
Thu 0.00 rest --- --- weights
Fri 9.27 ml 81% 1,492 ---
Sat 5.19 rec 75% 448 ---
Sun 10.09 ml 82% 1,375 ---
----------------------------------------------------------------------
Week 39.96
Year 917.92

Training:
Took an easy week. Next week starts 18-week marathon prep.

Racing:
7/4/07 - Peachtree Road Race 10k
10/7/07 - marathon

Have a great week rec.runners!

--
Phil M.

Quoted message said:

- Weights: Upper body, focus shoulders: 8-6RM, new record in upright
row (8x35, 6x40).

That's great that you can increase your running and weights at the same
time. When my weekly mileage increases and my bodyweight decreases, I can
expect the amount of weights that I can handle to decrease.

--
Phil M.

Tony S. said:

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

No running in the last couple of weeks. Got some 21 miles of backpacking
last weekend.

Looking forward to be in Eugene next weekend for the Prefontaine
Classic. Looks like an amazing line-up this year.

www.preclassic.com

jobs

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

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:TAo8i.167$Gy4.57@trndny08...
| Greetings rec.runners! Please tell us about your training week and
goals.

Total: 32.5 mi run, 16.5 mi walk, 13.7 mi bike
(almost back to normal my micro-mileage training week,
thanks to not trashing myself at the VT M)

Mon: 5 mi walk
Tue: 2.5 mi walk
Wed: 6.6 mi run, 2 mi walk
Thu: 8 mi bike, 2 mi walk
Fri: 5.7 mi bike, 5 mi walk
Sat: 17.1 mi run
Sun: 8.8 mi run

Next: Northfield 10.3K trail race
likely: Mt. Greylock trail HM

I've run at Northfield mountain, though it was orienteering 26 years ago. As
I remember it, we set up a huge tent and partied all night, and my buddy
busted up his ankle something good running the red course. I was still
learning, and I ran the intermediate orange course in the 'open' class,
punched the wrong control checkpoint somewhere out in the woods in a
hard-charging hung-over state, and was disqualified 😉 [While that would be
my only DQ, I did DNF somewhere else at an orienteering meet in MA when I
fell and broke my compass in half somewhere in a swamp in a cold pouring
rain - ahh those were the good old days - dead reckoning in indistinct
terrain to the southerly outer dirt road to orient myself and get back to
camp before hypothermia set in :].

I might see you at Greylock, not sure yet. Got bad memories of the heat
last year there, though I like the course. It's also hard (for me at least)
to intermix a 2+ hour race with long runs on adjoining weekends *and* do any
kind of legspeed stuff (which I particularly need). In a race like Greylock,
the trails are rough enough that if I run them hard, I come away from it
with tweaks that need a bit more than a week to heal, possibly nixing a long
hill repeat run the next weekend, and/or any speedwork that week.

-Tony

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:tzC8i.3079$fX4.554@trndny03...

Quoted message said:

Week 22 of a 30 week buildup for the escarpment trail run. First of two
somewhat lighter rest weeks. Next week will be 5-6 hours. It felt good to
get off the feet some, and they're starting to feel better. Hopefully I
can hold back a few more days and then be ready for 5 weeks of more
intensity and hills. Had planned a 5k for today but decided it didn't fit
with my rest phase. I'll look for one down the road when I'm fitter and
lighter.

Tony/Parker,
I'm finally going to get off my ass and start to ramp up for Vermont in
Sept. I did two laps to the tower Saturday and it felt great after all my
time on the flat beach. The rest has been wonderful!! I'm going to lay
out a plan that points at the VT50/50k and see if it lines up with your
goals. I'll be alternating running up Overlook and to the lean too with
pure hikes on the alternate week.

I'll send note being more specific.

-Doug

Sounds good Doug, thanks. I plan on being up there 2-3 times at least before
escarpment, though I might do one session at peekamoose for the super-long
technical downhill it has. For the foot agility needed in the
blackhead/dutcher downhill section particularly, I think that preparation
can't be beat. Glad you had a restful vacation!

-Tony

Tony S. said:

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

My goal continues to be overcoming past injuries and gradually
increasing my weekly running total.

Mon 5/28 - Recumbent bike warmup, stretch, lower body/core
strengthening exercises
Tues 5/29 - Recumbent bike warmup, stretch, 4.0m jog, stretch
Wed 5/30 - Recumbent bike warmup, stretch, weightlifting
Thurs 5/31 - Recumbent bike warmup, stretch, 2.8m jog in new shoes,
stretch
Fri 6/1 - Physical therapy appt.; bike warmup, stretch, lots of lower
body/core strengthening
Fri 6/1 - 5.1m jog, stretch
Sat 6/2 - Stretch, 3.1m jog, stretch
Sun 6/3 - Recumbent bike warmup, long stretch, long lower body/core
strengthening routine, stretch

Left IT Band is fine; some left inner calf & heel pain, but gradually
less; more left piriformis/sciatica pain this week, but it's already
being helped by new neutral shoes w/ orthotics. This is my first week
with 4 runs since mid-October, also first since then with any runs on
consecutive days. Progress!

Bruce in Phoenix

Tired from the race last Saturday, as well as feeling the endurance I've
lost in the recovery phase of my stress fracture. Tried to do a normalish
week in terms of workout mix (but slower paced), but still couldn't handle
it. Ended up having to hike 10 miles.

Mon: 6 hike, 1000' climb with wife. Sore from 10k *
Tue: 12 2400' climb to 4400' elev. Felt good, 1:04 to top.
Wed: 4 hike, 4 easy run. Very tired.
Thu: 12 (same run as Tues) Felt awful -- 6 mins slower to top, eased way
up.
Fri: 4.5 real easy.
Sat: 18 2400' climb in Santa Monicas. First 4 mile climb moderate, rest
easy.
Sun: 12 (same run as Tues). Verrrry slow. Figured I'd take monday off, so
what the heck.

68 miles incl 10 miles hiking.

* Almost felt like I'd run a marathon 36 hours post race (my soreness peaks
then). Considering I'd run nothing approaching the downhill speed in the
race (probably sub 6 on the 3 miles of downhill) in the prior couple of
months, I guess it's to be expected.

I2Run said:

Pendejo wrote:
| upcoming
| --------
| sun run fun

What is the distance, when and where? Any time goals?

File under: unstructured.

Don't currently much feel like racing or planning or thinking too hard
about any of it.