Training Week Ending June 6, 2004

Goals: Tune up for next week's 10K, maintain mileage

Sun: 15.1 Mon: DNR Tue: 9.75 incl. 3 miles @ 6:45 pace & 4 x
200m @ :43, 2:00 recoveries Wed: 5 easy Thu: 11.2 incl. 3 x
1000m @ 4:11 w/ 2:00 recovery; 6 x 200m @ :42 w/ full
recovery; 3200m w/ each lap 5 seconds faster, 2:05-1:30.
Fri: DNR Sat: 7 easy

total 48.1 miles.

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

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

Goals:

1. Just maintaining my base and icing my foot – sprained
ankle still keeps me from doing any fast running, but
it’s gradually getting better.
2. Lose 10 lbs this month and get down to my fighting
weight (140# at 5’ 8”).
3. Start speed training in July for August/September
races 10k to 50miles. (No, the training isn’t very
different for those extremes of distance, just a long
run every weekend)

Week ending 6/05/04 Sun: 0 Slight sore throat, foot hurts
from rocky trail yesterday.

Mon: 18.5 Mt. Wilson from bridge, 5k ft climb. 2:03 to top,
3:20 total – took it easy, sore throat, but felt good.

Tue: 10.0 easy. Sore throat gone! Rolling trails in Griffith
Park (home of the new mountain lion)

Wed: 11.6 1.5k ft climb. Up Sullivan canyon to Nike site &
back. Up moderate, down easy.

Thu: 13 in 1:58, 1.5k climb. Pony rides to tops of Mt.
Hollywood, & Mt. Lee & back. Climbs moderate/hard. Twinged
rt. Achilles at start of run, continued without pain, but
pain that night going down stairs.

Fri: 4 miles very easy – Achilles very sensitive. Iced
Achilles 6 times during the day.

Sat: 20 Mt. Wilson, 2:09 to top the long way. 5k of climb.
13:00, 44:00,
4:03, 1:15, 1:31, 2:09 up, 1:25 down. Still babying my foot
on downhills, slowed me 10 min on way back. Hot and smoggy
at the end.

Total: 77 miles, 13,000 ft of climb.

sun: ran 4:02, 16.5 miles, with ~2,700' climb on rough trails, HR 145
mon: bike trainer 0:30
tues: inclined treadmill 0:50, weights
wed: ran 0:40, flats 4.3 miles, HR 143; walk 0:20 w/u & c/d
thur: cycled 1:45, 2 5' hill efforts over LT, HR 139
fri: bike trainer 0:20, inclined treadmill 0:20, weights
sat: ran 0:50, trails/hills, HR 140; walk 0:20 w/u & c/d

wk total time 9 hrs 55 mins ytd total time 166 hrs 50 mins
includes hiking, inclined treadmill, walking, everything ytd
run time 33 hrs 20 mins the last 3 months has been higher %
of total ytd cycle time 50 hrs 30 mins includes bike trainer

Goals: 24 hour ROGAINE in July, 50km trail run Sept, and
Fall orienteering.

Recovery was a bit slow after the long run Sunday, so will
back off distance and pace a bit on the next one. Planning
to do these every 2 weeks right now. In recent years my
running has fallen off and I've done far more cycling in the
summertime, though I never stopped running entirely for more
than 2 weeks. This year I'm reinspired to run more and be
disciplined about doing it during the 'cycling' months. My
hope is to up my running as a % of total exercise time
slowly as my legs adapt once again.

In article <[email hidden]>,

SwStudio said:

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

s - recovery from an exhausting effort in a 5K race, total
rest m - :30 easy going run with a little pick-up near the
end t - cycled for about :45, DNR w - :40 tempo run t - DNR,
rest f - :30 race pace run s - DNR, rest - and registered
for a race tomorrow!

sunday 10am - will do the 5K Run For Clean Air here in
Ottawa. another last minute race sign-up.... this method
seems to reap rewards for me.

race report on its way later on sunday!

Goals, etc:

to beat my recent personal best of 22:00 in the 5k. not sure
if that will happen in my upcoming Sunday race, as i just
learned that it is a somewhat hilly course. durn it all! i
*thought* it would be flat. ah well, tho' i haven't done
much hill training in a while, i do pretty well with hills
and might still turn in a good performance. hey, what am i
saying... of course i will!

maybe, maybe do another sprint triathlon on July 4th, but if
so, then i need to get cracking on increasing my swim
distance. i could do it now, with a bit of effort and
anxiety, but a month of practice will help a lot. so i will
just train as tho' i'll be doing it and see how things go.

wish me luck in the 5k? thanks for reading...

Cam

goals: more miles, most of them easy; gain a bit of
strength. Marathon training officially begins 4 days from
now. Upcoming races: 5000m track race June 8; 5K June 25;
marathon Oct 10.

M: 8.5mi (9:25)
N: 8 mi including 10x400 with descending rest (90s --> 10s)
on a sunny 90F day; semi-hellish.
O: 9.25mi (9:10)
P: 11.25mi (8:18), with 3 hard miles in the middle
Q: 8.5mi (8:47) Sa: 11mi (8:59) Su: 17.5mi (7:47)

total: 74 miles

Instead of a regular track workout this coming week, we'll
be racing 5000m on the track. It'll be about 90F in the
shade, but alas! we will be running in full sun. I can't
wait until it's over.

good week all

Karen

SwStudio said:

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

M - 1 hr easy hiking T - - W - - T - - F - 2 miles @ 8:00 S
- 3 miles @ 8:00 S - 5 miles @ 8:10

total: 10 miles

goals: bring up mileage back to where it was about a month
ago - 23 mpw. then start increasing.

jobs

Goals:

1. Just maintaining my base and icing my foot – sprained
ankle still keeps me from doing any fast running, but
it’s gradually getting better.
2. Lose 10 lbs this month and get down to my fighting
weight (140# at 5’ 8”).
3. Start speed training in July for August/September
races 10k to 50miles. (No, the training isn’t very
different for those extremes of distance, just a long
run every weekend)

Week ending 6/05/04 Sun: 0 Slight sore throat, foot hurts
from rocky trail yesterday.

Mon: 18.5 Mt. Wilson from bridge, 5k ft climb. 2:03 to top,
3:20 total – took it easy, sore throat, but felt good.

Tue: 10.0 easy. Sore throat gone! Rolling trails in Griffith
Park (home of the new mountain lion)

Wed: 11.6 1.5k ft climb. Up Sullivan canyon to Nike site &
back. Up moderate, down easy.

Thu: 13 in 1:58, 1.5k climb. Pony rides to tops of Mt.
Hollywood, & Mt. Lee & back. Climbs moderate/hard. Twinged
rt. Achilles at start of run, continued without pain, but
pain that night going down stairs.

Fri: 4 miles very easy – Achilles very sensitive. Iced
Achilles 6 times during the day.

Sat: 20 Mt. Wilson, 2:09 to top the long way. 5k of climb.
(that's 38.75 feet/minute for all you geeks) 1:25 down.
Still babying my foot on downhills, slowed me 10 min on way
back. Hot and smoggy at the end.

Total: 77 miles, 13,000 ft of climb.

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

Quoted message said:

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

I jumped into a 5k race today at the last minute, which was
kind of stupid as I am racing a severely hilly 10k on
Tuesday night followed by a flat and fast 10k on Saturday.
(*gulp*). Three races in six days is not recommended.

This race was fun - nice course, accurate, and well
organized except for the addition of 10 seconds to
everyone's finish time in the printout -that was the timing
company's mistake, though.

From the start I was in second position behind a track
runner - one of several (they had identifying singlets). He
was running very strongly but I kept him in sight. At about
the 3km marker I had caught him. He seemed to be breathing a
little heavier than I was so I took the outright lead.

I tried to relax, stretch out and extend my lead but a quick
glance as I turned the last kilometre showed about 4 people
within striking distance. The track guy I had taken the lead
from was among them, but one of his teammates (?) was also
among the chase group and was running very strongly. He had
come out of nowhere and was closing.

It really was a matter of time, my kick is not the best. He
blew past me with perhaps 100m to go, and within seconds was
out of reach. I held my place for 2nd overall and a time of
17:16. My splits were
3:26, 3:26, 3:26, 3:28, and 3:29.

M 13km easy T 3min (11mph) --->2min (8mph) x 5, 3km up, 1km
down W off T 13km easy F 12km easy S 4km easy w/2x1min.
strides S Colitis 5k: 17:16 (2nd), 4k up, 2k down

Total: 63km

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see putting other people
down constantly."

Quoted message said:

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

Mon - 8.2, includes 10k race (43:15), 2 mi cooldown (16:00)
Tue - rest Wed - 8.1 @ 8:05, general aerobic Thu - 5.0 @
8:16, recovery Fri - 11.0 @ 8:36, medium long, avg hr = 140
Sat - 5.0 @ 8:35, recovery, avg hr = 126 Sun - 16.1 @ 8:41,
medium long, avg hr = 135
------------------------------------------------------
Week - 53.3 Year - 905.8

Training: Week 6 of 24-week marathon training program. Week
6 of 10-week endurance phase. Did a 10K on monday (posted
race report). Cutting back the pace of my long runs and
recovery runs in order to stay in the planned HR zone (128-
144). To accomplish this, it is necessary to virtually
shuffle on the uphills at about 11:00/mi.

Racing Goals:
7/11/04 - Wine Country Half Marathon, Napa CA Goal 1:39:38,
64.64% WAVA Need sub 1:45 for preferred start at the
Chicago Marathon

7/12/04 - Jim Herrin Memorial Stampede 10k, Warner Robbins,
GA (tune-up) Goal <43:00??? too soon to tell

7/13/04 - US 10k Classic, Atlanta GA (tune-up) Goal
<43:00??? too soon to tell

7/14/ 04 - ATC Singleton 10-mile, Stone Mountain, GA (tune-
up)
Goal <1:15:00??? too soon to tell

7/15/04 - LaSalle Bank Chicago Marathon (Boston qualifier)
Goal <3:30:00, 64.64% WAVA

Have a great week rec.runners.

Phil M.

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

Training

Sun DNR Mon 4 miles 31:34 Tue 4 miles 31:54 Wed 4 miles
30:20 Thu 7 miles-2m warm up, 3x1600m/1min, 2m warm down,
6:17, 6:21, 6:16 Fri 5 miles 38:08 Sat 5 miles 40:00

Totals week: 29 year: 174

Goal: Get my 5k time back under 17:00

Ed

Mon 10.50 6.7 a.m. 3.8 pm (8:00 min mile pace) Tues 5.25 in
deluge conditions Wed 5.25 easy 4 strides Thurs 7.5 tempo
in Pine Bush (trails) Friday 4 easy strides Sat 8.5
moderate pace (8:40) Sunday 14-15 in 2:20 Pine Bush trails
total 54-55

Experimenting with a Tanita scale - weight 180 body fat %
14.7 I can't seem to get below that 180 mark. My plan is
to back off on quantity this week and see how next
Saturday's 5k goes.

"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 "The most
insecure people are the ones you see putting other people
down constantly."

Mon 10.50 6.7 a.m. 3.8 pm (8:00 min mile pace) Tues 5.25 in
deluge conditions Wed 5.25 easy 4 strides Thurs 7.5 tempo
in Pine Bush (trails) Friday 4 easy strides Sat 8.5
moderate pace (8:40) Sunday 14-15 in 2:20 Pine Bush trails
total 54-55

Experimenting with a Tanita scale - weight 180 body fat %
14.7 I can't seem to get below that 180 mark. My plan is
to back off on quantity this week and see how next
Saturday's 5k goes.

"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 "The most
insecure people are the ones you see putting other people
down constantly."

SwStudio said:

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

Goal: get in some milage, do some easy interval work to keep
myself in shape for an upcoming race (Jun 20)

M 6.9 T 5/4.3 W 5/5 2x1600 at about 10k pace T 5/10.3 Did
the long run a little too fast F 5/4.3 S 6.9/4 with 3x1600
working from HM pace down to 10k pace S 14

Total 75

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

Monday 5/31-rest Tuesday 6/1-4 miles Wednesday 6/2-4 miles
Thursday 6/3-5 miles Friday 6/4-4 miles Saturday 6/5-rest
Sunday 6/6-10 miles (and doubly glad I didn't do this
morning's race, it was raining then but it stopped in time
for the afternoon which was soooo nice to run in) ~27 total

Predicted weather for this Wednesday (Corporate Challenge)-
high 93/low 70. I'm askeered. As long as it's cooled down by
7 pm it's all good. (I probably shouldn't even run this one
competitively, but I'm involved in a little friendly family
dual here...lol) -Lara
🙂
--
"If God is a DJ...life is a dance floor... you get what
you're given...it's all how you use it..."

SwStudio said:

S Colitis 5k: 17:16 (2nd), 4k up, 2k down

Somehow this reminded me of your Appendicitis 30K :-)

Karen

"Dan Stumpus" <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

Mon: 18.5 Mt. Wilson from bridge, 5k ft climb. 2:03
to top, 3:20 total - took it easy, sore throat, but
felt good.

Tue: 10.0 easy. Sore throat gone! Rolling trails in
Griffith Park

A strange cure for a sore throat - 18 mile run. Whatever
works. ;-)

Phil M.

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

"SwStudio" <[email hidden]> wrote in news:Q%Jwc.7330$_V4.334
@read1.cgocable.net:

Quoted message said:

I jumped into a 5k race today at the last minute, which
was kind of stupid as I am racing a severely hilly 10k on
Tuesday night followed by a flat and fast 10k on Saturday.
(*gulp*). Three races in six days is not recommended.

IIRC, aren't you comming off some sort of injury. Anyway,
nice race and good luck on the next 2 races.

Phil M.

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

Hi Phil:

Quoted message said:

Week - 53.3 Year - 905.8

Decent base, hopefully it will increase a bit?

Quoted message said:

Cutting back the pace of my long runs and recovery runs in
order to stay in the planned HR zone (128-144). To
accomplish this, it is necessary to virtually shuffle on
the uphills at about 11:00/mi.

Hills are hard. My hardest workout of the week right now is
a 5,000' climb in 10 miles at a 12:00 pace. 155 + pulse. I
don't know about you, but I consider that a good workout,
despite the wimpy sounding pace.

In 2001 I led a 50k mountain race to a 10,000' peak (Mt.
Baldy) averaging
19:00/mile! (pulse was 170 at the top)

Quoted message said:

Racing Goals:
7/11/04 - Wine Country Half Marathon, Napa CA Goal
1:39:38, 64.64% WAVA Need sub 1:45 for preferred
start at the Chicago Marathon

You can do this now. Betcha a buck you can do 1:37.

Quoted message said:

8/21/04 - Jim Herrin Memorial Stampede 10k, Warner
Robbins, GA (tune-up) Goal <43:00??? too soon to
tell

In the bag, since you'll be in a speed/strength phase by
then, assuming the same or larger base. I usually get 8-10%
faster when I get my speedwork in.

Quoted message said:

9/06/04 - US 10k Classic, Atlanta GA (tune-up) Goal
<43:00??? too soon to tell

Ditto.

Quoted message said:

9/18/04 - ATC Singleton 10-mile, Stone Mountain, GA (tune-
up)
Goal <1:15:00??? too soon to tell

Since you can do 6.2 miles at < 7:00 pace, you can
definitely do 10 at
19:01.

Quoted message said:

10/10/04 - LaSalle Bank Chicago Marathon (Boston
qualifier) Goal <3:30:00, 64.64% WAVA

Again, you are probably in sub 3:30 shape now. Even money.

But don't assume the check's in the mail! Train well, and I
predict you'll surprise yourself.

-- Dan

In article <[email hidden]>,

SwStudio said:

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

Quoted message said:

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

I jumped into a 5k race today at the last minute, which
was kind of stupid as I am racing a severely hilly 10k on
Tuesday night followed by a flat and fast 10k on Saturday.
(*gulp*). Three races in six days is not recommended.

Quoted message said:

It really was a matter of time, my kick is not the best.
He blew past me with perhaps 100m to go, and within
seconds was out of reach. I held my place for 2nd overall
and a time of 17:16. My splits were
3:26, 3:26, 3:26, 3:28, and 3:29.

M 13km easy T 3min (11mph) --->2min (8mph) x 5, 3km
up, 1km down W off T 13km easy F 12km easy S 4km
easy w/2x1min. strides S Colitis 5k: 17:16 (2nd), 4k
up, 2k down

excellent race, David. cool that you are doing the last
minute race thing, too. i've never done this before but have
done this for three races in three weeks... unheard of for
me, Mr. Register Many Months Ahead of Time AND Mr. About One
Race Per Month.

man, i wish i could keep a pace like you do. just not within
me. but i'm happy with my recent progress.

nice going and best of luck in your upcoming 10k,

Cam