Training Week Ending June 5, 2005

Quoted message said:

goals: one more week of easy aimless basebuilding, then start
Pfitzinger 70mpw marathon training plan next Sunday.

You better slow down your long run. Coach Pete is watching. ;-)

Quoted message said:

Sa: AM 6.1mi incl 5k (20:40, 2nd overall, 1st masters)

Awesome! Congrats!

Quoted message said:

On the bright side: I'm a little more acclimated to the summer weather
and the 70ish mileage, so this week wasn't as much of a slog as last
week. In fact, I feel pretty good.

Not quite the same here. The gradual acclimation process was interrupted by
a trip to Chicago, followed by some nice weather in the 60s. Then boom,
Sunday hot & humid.

--
Phil M.

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

Quoted message said:

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

mon: 1:02 biked flats, easy
tues: 0:49 walk, rest
wed: 1:00 biked, moderate
0:45 hiked
thur: 1:35 ran trails, moderate/hard fartlek
fri: 1:40 biked, easy
sat: 0:50 walk, rest
sun: 2:15 ran flats (1/2 trails), easy

Goals: 30km escarpment trail run, Vermont 50m trail run, sub 20 5k (I
generally don't like road races, but 5k's are short and fun, so I figure
when I'm the most fit and lighter later in the season I'll try a couple more
5ks).

last week was an easy week capped with a 3.5 hour run. I've decided that
I'll probably run only twice the week following the long run (like this
week) because I find it far better for to do something the day after the
long run, and THEN take a rest day, when otherwise I would normally run on
Tuesday. Recovery from my long runs has been fantastic so far this year, but
I've found it just works better for me to run 2 or 3 times per week.

This "style" of running and cross training may not be optimal for PRing on
road courses, but it fits my lifestyle, and my fitness and trail running
ability keep improving every year. Dot sent me an interesting link that
suggests that there are others, like me, who benefit from more rest between
runs, while they're still able to do very long runs, ultras in fact:
http://www.fitnessintuition.com/lowmile.htm

-Tony

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

Quoted message said:

Quoted message said:

goals: one more week of easy aimless basebuilding, then start
Pfitzinger 70mpw marathon training plan next Sunday.

You better slow down your long run. Coach Pete is watching. ;-)

I think Coach Pete would probably tell me I should be doing my shorter runs
faster :-)

Quoted message said:

Quoted message said:

On the bright side: I'm a little more acclimated to the summer weather
and the 70ish mileage, so this week wasn't as much of a slog as last
week. In fact, I feel pretty good.

Not quite the same here. The gradual acclimation process was interrupted

by

Quoted message said:

a trip to Chicago, followed by some nice weather in the 60s. Then boom,
Sunday hot & humid.

We had hot+humid the first week I bumped up the mileage. Then some freaky
set of conditions has had it raining every morning for the past week. It's
not quite as hot, but twice as humid, so I still feel I've got something of
a handicap going compared to most of the rest of the US. But you've got it
pretty bad with the heat and the humidity and the hills. Just think how
strong it will make you...

Karen

Quoted message said:

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

Quoted message said:

Quoted message said:

goals: one more week of easy aimless basebuilding, then start
Pfitzinger 70mpw marathon training plan next Sunday.

You better slow down your long run. Coach Pete is watching. ;-)

I think Coach Pete would probably tell me I should be doing my shorter
runs faster :-)

With a slower long run, that might be possible. ;-)

Quoted message said:

But you've got it pretty bad with the heat and the humidity and
the hills. Just think how strong it will make you...

Sure, if it doesn't kill me.

--
Phil M.

M: 90 min spincycle
T:
W:
W: 30 min elliptical; 3 miles run
T:
F: 60 min spincycle; 3 miles run
S: 60 min spincycle; 3 miles run
S: 90 min spincycle

Goal: Run more; speed work

SwStudio said:

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

MON scheduled rest

TUE 1:15 easy run + 6 strides.
WED 1:05 ditto
THU 1:35 ditto
FRI 1:00 ditto + 3x30m knee-ups, heel-to-butts and Borzov
steps.
SAT 1:15 ditto

All of the above at ~70%HRmax = 5:27min/km (±5s).

SUN 2:10 long run at <70% = 5:40min/km, incl. 10x15s "surges of
speed at 10min intervals.

Reflections:

Finnish summer still showing its colder face, but decent running
nevertheless; it´s too early to declare "I´ve got my groove back" but
all of the runs were "pleasant" and the long run only made me
"comfortably tired" and I think the lion is beginning to pace its cage
(or the monkey to rattle his):-)

To my astonishment the easy and slow kilometers add up to a total of
almost 90km, which is probably grand enough for me to enter a 3/1 cycle
rather too soon than too late.

The big question, "Billat or Hadd for me?", can still wait for a few
weeks...

Anders

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

Quoted message said:

goals: one more week of easy aimless basebuilding, then start Pfitzinger
70mpw marathon training plan next Sunday. Upcoming races: 5k July 4;
another 5k sometime in mid or late July; half-marathon Aug 20; 15k Sept 3;
20k Sept 18; marathon Oct 15.

Karen - I've based my marathon training around the
Pfitzinger/ Douglas 70 mpw program for my last
2 marathons. I didn't quite make it up to 70 miles, but
you won't have that problem! :-)

Good luck!

Anthony.

SwStudio said:

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

Date Distance Time

Mon 16.000 km (9.6 m) 01:14:07 with 5K(3m) @ 3'55"/km, and 3km easy

Tue 11.000 km (6.6 m) 00:53:46 easy

Thu 11.000 km (6.6 m) 00:56:25 easy

Fri 13.500 km (8.1 m) 00:59:38 with 3*1 mile @ 5'55"/mile

Total : 51 km (30 m)

This was a good week of running, I felt good eventhough a pushed my pace
a little bit too much in the 3*1 mile which should have been 6'.
Goal is a 10k this coming sunday. I should run it in about 39'
medium term goal : fall marathon!
long term goal : spring sub-3h marathon!

marko

Quoted message said:

cheers,

On Sat, 4 Jun 2005 21:47:31 -0400, "SwStudio" <[email hidden]>

Quoted message said:

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

Mon dnr hike 3 miles hilly
Tue 4.6 miles 10:35/mile paved, rolling hills
Wed dnr 45 minutes mini-trampoline
Thu 6.0 miles 10:07/mile track
Fri 4.6 miles 10:15/mile same course as Tuesday
Sat 7.1 miles 11:50/mile hiked some steep trail sections
Sun dnr

Total 22.3 miles

--
Daniel
[email hidden]

TwitteringOne said:

M: 90 min spincycle
T:
W:
W: 30 min elliptical; 3 miles run
T:
F: 60 min spincycle; 3 miles run
S: 60 min spincycle; 3 miles run
S: 90 min spincycle

Goal: Run more; speed work

5 1/2 hours of spinning in a week. That's a lot of spinning. If you're
running 3 days a week, it might work out better if you spread the
running days out more evenly. Rather than run 2 days in a row followed
by 4 days of no running, it would be better to run Mon-Wed-Fri, or
Tue-Fri-Sun. By the looks of your schedule you maybe have time
constraints at the gym where you're piling in everything on the
weekend. Correct?

tkb

Quoted message said:

[email hidden] wrote:

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

The last few weeks I haven't been working up to snuff. Some
due to being on vacation for 10 days, and a horrifically
hot weekend at the end of May (cooled down again now).
I ran a poor time in the Grand Prix race May 22, but I do
have the "excuse" that it was hot that day ;-). However,
it still garnered me an AG 2nd and I'm still 2nd in the GP
series so far. On the fun side, I bought myself, after we
specifically went telling ourselves "no more telescopes",
a 16" Dobsonian at the RTMC conference. Anyhoo, I'm starting
to rev back up and run regularly again...

Mon: Driving home all day, no run
Tue: Beat, work tough. One more day off
Wed: FINally 3.45 mi @ 10:32 slogfest. Mid-90's & breezy
Thur: 6.3 mi @ 9:34 pace. Low 90's, breezy. Felt much more
like normal today
Fri: Meeting after work, no time
Sat: 9.8 mi @ 9:28 pace. Unusually nice June desert morning.
Both of us a little tired as last night's meeting went on
long. No aches or pains.
Sun: No run. Stayed up very late playing with new telescope
at a dark site last night/morning. Kind of groggy today.

Total: 19.55 mi (eek)

Teresa in AZ

40.15 miles, as

Mo: 4.65 mi @ 9:15/mi
Tu: DNR (planned)
We: 8.50 @ 8:21 incl 5x800m @ avg 3:12
Th: 3.50 @ 9:43
Fr: 8.60 @ 8:38
Sa: DNR (injury avoidance); 2 hr easy hike (nat'l trail day, thanks
Dot)
Su: 14.90 @ 8:41 + 20 mi bike

Intended a few more miles, but cut Friday's run a bit short due to
tightness and discomfort in thigh and lower back (piriformis? gotta
read up). Had planned moving long run to Saturday but back vetoed.
Iced & a few rounds of ibuprofen.

First time on the bike in 18 months Sunday, for "Tour de Brooklyn".
Any trepidation about keeping up was thoroughly unfounded, as the
police-escorted ride was at such a slow pace, you could only
consistently pedal on uphills... and the round trip course seemed to be
all downhill. A drag. Although my brake fingers were
endurance-trained to the point of learning to recruit fast-twitch
fibers.

Fortunately I felt up for 15 miles afterward, on the year's first hot
(86F) day, hilly (for NYC) park mostly dirt trail. As the second
bottle of gatorade started to feel like a heavy lump of mercury in my
gut, I thought I might need to cut it short; but eating half a salty
park-vendor pretzel solved that nicely. Next time I'll bring salt
caps.

My long-run recovery has long included carbs & protein, usually
Endurox, immediately afterward; but I'm evolving toward also increasing
the calories both apres and during the run (per Tony Remove), and also
a 25-40 min walking cooldown (per Ted Corbitt among others). Been
combining these by stopping the run just before a juice shop, where I
pick up a carrot/beet/ginger (ginger's supposed to be anti-inflammatory
and pro-immunity) with a scoop of protein powder. Quaff endurox at
home. Favor omega-3 rich fish (also good contra inflammation) later,
cooked or raw.

next week
---------
Had planned to take an easier week, having added speedwork the last
two. Probably run 5 days not 6, and might do hills instead of
intervals. Try to fold in some light cycling.

race goals
----------
Jul, Aug, Oct half marathons. NYC marathon Dec. Probably a late June
5M - my schedule best accommodates the Lesbian and Gay Pride run on the
25th, I may run in the name of heterosexual shame.

My newby tip of the week: you've probably read about the need to keep
hydrated and keep your core temperature down while running long in the
heat, but here's a lesser concern which I never read about: salt on
your skin. At least for me, salt accumulates as sweat evaporates over
the course of a 2+ hour run in the heat. And wherever one body part
regularly brushes another, that salt is friggen *abrasive*. Bottom
line: even if your inner thighs don't chafe in cool weather, you may
need to keep 'em rinsed in the heat. Ditto your inner upper arms.
I'll pause every half hour or so to hose myself down at a water
fountain or with a water bottle. The cooling effect is also nice.

Also know that if you're sweating that much salt, you'll need to
replace it; and be aware that (most? all?) sports drinks don't have
enough on their own. Additionally I suspect that a significant salt
crust on one's skin should draw out more water and accelerate
dehydration; though I've no idea how significant this is.

5 1/2 hours of spinning in a week. That's a lot of spinning. If you're
running 3 days a week, it might work out better if you spread the
running days out more evenly. Rather than run 2 days in a row followed
by 4 days of no running, it would be better to run Mon-Wed-Fri, or
Tue-Fri-Sun. By the looks of your schedule you maybe have time
constraints at the gym where you're piling in everything on the
weekend. Correct?

tkb

I like to consolidate the exercise,
leave free days for writing.

Best scenario,
Spin everyday, run 4x/week.
But I tend to go overboard in everything I do,
I just can't leave anything alone,

Especially when I get pushed overboard,
And almost drown.

Eugene Delacroix
Dante and Virgil in Hell
1822
oil on canvas 189x246cm
Musee du Louvre

http://www.mystudios.com/art/ncar/delacroix/delacroix-dante.html

SwStudio said:

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

cheers,

started out "ok" with a 3.5 mile run on monday and a five mile run on
wednesday. in other "ok" news, doctor says my foot pain is probably pf,
but if it intensifies to go back and get an xray, could be a stress
fracture. but after that good news and a nice run weds, i've only been
sickity sick sick sick. feel like i'm finally getting better except my
internal organs feel strangely swollen and throbbing (and not in the fun
way). will try running again tomorrow and see if any of them explode.

h

Goals : 1) sub-3 marathon before year end
2) find something to aim at before then

Very poor running week except for a fun day on Sunday.
Due to work, wife being away for the week, having visiting nobility
(sister!), and hosting a big party on Sunday lunchtime, I only got time for
one run during the week. Gasp!

On Sunday morning tho', I met up with Piedmont Donald from the USA - he who
chose to wait in the toilets for the starting gun of his maiden marathon in
Atlanta, reported here - and ran the first 2km, and later the last mile, of
the Toulouse HM with him. I think I talked the poor bloke to distraction too
:-)

Despite that, the 20°C temperature, and a badly cut leg that he got by using
jagged rocks as a water slide at the seaside, I believe he got a PB.

Time km mi %HR
Mon - Wed 0:00 Looking after sister, daughter, garden etc...

Thu 0:54 9 6 69 Easy on roads with 2 of Sand Marathon team

Fri 0:00 Work :-(

Sat 0:00 Decided to race the HM. Picked up bib. Prepared party.
Arranged for meet over phone with Donald.

Sun 1:33 21 13 94 1' to get to start line. 2km relaxed, then ran at
sub-3 marathon pace to see what HR was like, having
miserably failed to get near to 4'/km. HR was waaaaay
over marathon effort (171-173) at 175-178. Very glad
I decided against doing Mont St Michel marathon on 19th.
__________________
2:27 30 19

h squared wrote in message ...

Quoted message said:

SwStudio said:

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

cheers,

started out "ok" with a 3.5 mile run on monday and a five mile run on
wednesday. in other "ok" news, doctor says my foot pain is probably pf,
but if it intensifies to go back and get an xray, could be a stress
fracture. but after that good news and a nice run weds, i've only been
sickity sick sick sick. feel like i'm finally getting better except my
internal organs feel strangely swollen and throbbing (and not in the fun
way). will try running again tomorrow and see if any of them explode.

h

Bummer, hope u feel better soon

-T

Twittering One said:

5 1/2 hours of spinning in a week. That's a lot of spinning. If you're
running 3 days a week, it might work out better if you spread the
running days out more evenly. Rather than run 2 days in a row followed
by 4 days of no running, it would be better to run Mon-Wed-Fri, or
Tue-Fri-Sun. By the looks of your schedule you maybe have time
constraints at the gym where you're piling in everything on the
weekend. Correct?

tkb

I like to consolidate the exercise,
leave free days for writing.

Best scenario,
Spin everyday, run 4x/week.

You mentioned earlier that you wanted to run more. Spreading out your
running days will help you to run more without increasing the chance of
injury. The body will respond to exercise given the appropriate stress
(running) followed by appropriate rest.

Quoted message said:

Dante and Virgil in Hell
1822
oil on canvas 189x246cm
Musee du Louvre

http://www.mystudios.com/art/ncar/delacroix/delacroix-dante.html

Nice.

tkb

Quoted message said:

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

Training:
Sun (May/29): 10M run
Mon (May/30): 11M bicycle on bike trail
Tue (May/31): 65 minutes gym (weights, ellipse, bicycle)
Wed (Jun/1): 6.5M run on rec trail
Thu (Jun/2): none
Fri (Jun/3): none
Sat (Jun/4): Trail race Half-Marathon
Sun (Jun/5): none

Goals:
To run injury free
Keep up motivation
Gradually increase the length of my weekend long run.

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

Quoted message said:

Karen - I've based my marathon training around the
Pfitzinger/ Douglas 70 mpw program for my last
2 marathons. I didn't quite make it up to 70 miles, but
you won't have that problem! :-)

Good luck!

Thanks. I'll be happy if Pfitzinger can do half as much for my marathoning
as he seems to have done for yours :-)

Karen