Training Week Ending March 27, 2005

Leafing through rec.running, I read a message from
[email hidden] of 26 Mar 2005:

Quoted message said:

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

Mon 0.00 rest ankle swollen, red, painful to walk, ice, nsaids
Tue 0.00 rest slightly swollen, painful to walk, ice, nsaids
Wed 5.25 easy felt OK but not great, ice, nsaids
Thu 0.00 rest swollen and sore again, painful to walk, ice, nsaids
Fri 0.00 rest slightly swollen, less painful to walk, ice, nsaids
Sat 0.00 rest swelling subsided, only slightly stiff, no icing, 1 motrin
Sun 0.00 rest will try some walking
-----------------------------------------------------
Wk 5
Yr 649

Week 15 of 18-week training program for Boston, week 4 of 4-week race
preparation phase. Started tapering a week early due to injury during
last Sunday's run. It is inflamation of the tibialis anterior tendon
sheath http://tinyurl.com/6oy8w
Today (saturday) my leg feels OK but a little stiff, not painful to walk
at least. Will attempt an easy run next Tuesday to test things out. If it
is still painful the following day, I'll see a doc, then go from there. k

Racing Goals: 4/18/05 Boston Marathon, Boston MA.

Have a great week rec.runners.

Phil M.

--
Don't quit when the hill is steepest,
For your goal is almost nigh;
Don't quit, for you're not a failure
UNTIL YOU FAIL TO TRY." --Jill Wolf

Phil M. wrote in message ...

Quoted message said:

Leafing through rec.running, I read a message from
[email hidden] of 26 Mar 2005:

Quoted message said:

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

Mon 0.00 rest ankle swollen, red, painful to walk, ice, nsaids
Tue 0.00 rest slightly swollen, painful to walk, ice, nsaids
Wed 5.25 easy felt OK but not great, ice, nsaids
Thu 0.00 rest swollen and sore again, painful to walk, ice, nsaids
Fri 0.00 rest slightly swollen, less painful to walk, ice, nsaids
Sat 0.00 rest swelling subsided, only slightly stiff, no icing, 1 motrin
Sun 0.00 rest will try some walking
-----------------------------------------------------
Wk 5
Yr 649

Week 15 of 18-week training program for Boston, week 4 of 4-week race
preparation phase. Started tapering a week early due to injury during
last Sunday's run. It is inflamation of the tibialis anterior tendon
sheath http://tinyurl.com/6oy8w
Today (saturday) my leg feels OK but a little stiff, not painful to walk
at least. Will attempt an easy run next Tuesday to test things out. If it
is still painful the following day, I'll see a doc, then go from there. k

Racing Goals: 4/18/05 Boston Marathon, Boston MA.

Have a great week rec.runners.

Phil M.

It's quite sucks to be sidelined almost totally, and its too bad to hear it
from a guy like you who puts such detail into your training. Any way to
tape around it for support - eg. tape the back of the leg/foot some so the
bending can't complete to the point of pain/further damage? Also, just
wondering if it's possible to do any biking to keep your cardio up while it
mends.

-Tony

SwStudio wrote in message ...

Quoted message said:

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

Not that my training is back to where I want it to be since I caught the flu
and had other ailments in February...

mon: 0:30 bike trainer, 20 walk
tues: 1:15 biked
wed: 0:40 walk treadmill
thur: 0:30 ran
fri: 0:45 biked hills, 15 walk
sat: 0:55 walk treadmill
sun: 1:00 trail run (planned)

goals: Escarpment trail run (30km nasty singletrack trail), Vermont 50
mile. I plan to build up my usual mix of cross training. Main goal isn't
mileage, it's weight loss (from 180 to 165) and 2/3 runs/wk and 2/3
bikes/wk, building to 2 hr+ long runs in May.

-Tony

S: 60 min spincyle; 30 ming stairmaster
M: 90 min spincyle; 3 miles running
T: 60 min spincyle; 3 miles running
W: DNS/R
T: DNS/R
F: 90 min spincyle; 3 miles running
S: DNS/R

Goals: Maintain consistent training

Happy Easter Sunday!
what a moon. O
View from Earth: 382538 km above 0°21'N 5°13'W
Age of Moon:16 days, 8 hours, 2 minutes
Phase:97% (0% = New, 100% = Full)

Distance:383629 kilometres, 60.1 quarter: 00:51 UTC 2 April 2005
Next new moon: 20:35
UTC 8 April 2005
Lunation 1018
Time: Now UTC: Julian:11:17:34

Bike rideing
880+83=963 for year.
83=week.
598.38045 km year.
51.573808 km week.
÷1.609344=km

goal
learn how to measure distance.
picking up 10¢ cans in backpack on bike.
31+28+27=93 days.
93÷963=10.354838 a day.
16.664496 a day×93 day.
Moon now
View from Moon: 377852 km above 10°25'S 155°W
Earth® Inc./Earth Imaging
© 1996, All Rights Reserved.
by John Walker
11:36:44 I see you!
Michigan.

99
ran 15 on tuesday

[posted and mailed]

Leafing through rec.running, I read a message from
qtrader2@(remove)hotmail.com of 26 Mar 2005:

Quoted message said:

It's quite sucks to be sidelined almost totally, and its too bad to
hear it from a guy like you who puts such detail into your training.

Thanks for the sympathy card ;-). My plan, which changes daily, is to
resume some form of training this coming Tuesday. Originally, this past
week was to be a 60 mile week, then 50, 39, 26, marathon. Even if I come
back on Tuesday with no pain the next day, I don't think I should push
the miles to 50. If my test run proves that I still have issues with
pain, then I may just bag the whole thing, no running for several weeks,
and go to Boston as a spectator. No race, even Boston, is worth it. As I
mentioned earlier, if Tuesday's test run sets me back, then I'm going to
the doc to get a professional diagnosis. I will follow the doc's orders,
unless she says "no running ever again." In which case, I'll have to find
another doc with a better answer.

Quoted message said:

Any way to tape around it for support - eg. tape the back of the
leg/foot some so the bending can't complete to the point of
pain/further damage?

Yes, I thought of that. But I always felt (maybe incorrectly) that this
form of rehab would cause other issues, such as bad form and therefore
increase the chance of other issues.

Quoted message said:

Also, just wondering if it's possible to do any biking to keep your
cardio up while it mends.

This is possible. I haven't tried it yet. I used to be an avid cyclist
(10 years ago). I'm a little reluctant to pull out the ol' bike. Knowing
my propensity for obsessions, I may just end up scheduling a tri in the
near future. ;-) I read somewhere that if you have this injury, you
should cycle with your heel on the pedal so as to avoid excessive bending
of the ankle.

Swimming would be another option to maintain aerobic conditioning. I
don't have access to a pool, unless I join a club or the YMCA. Another
option would be getting a rowing machine. It looks like certain models,
especially the ones that utilize a canoe-style paddle, don't require very
much leg pressure. Then again, trying to row to the same aerobic
intensity as running may cause upper body issues with this 48-year-old
machine of mine. At any rate, it may be a good thing for recovery days.
Maybe in the future, as my age dictates, I may need more than one day off
per week. In that case I could row, swim, or bike on that extra day off.

Phil M.

SwStudio said:

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

goals: get to Boston as strong and healthy as possible (I have three weeks
left to do something stupid and screw it up). Upcoming races: 5k April 8;
marathon April 18; 10k (triathlon relay team) April 24.

M: AM 7.25mi (9:09) / PM 50min stairstepper (5.95mi), planned an hour, pager
went off 50min into it, dang
T: PM 8mi incl 8x400, 2x800, short recoveries
W: AM 8mi (9:46), mucho recovery
R: AM 10mi (9:11)
F: AM 6mi (8:40)
Sa: AM 12mi incl 10k (42:18; PR; 4th female, 1st masters)
Su: AM 20.18mi (8:12)

total: 71.4 miles running, 5.95 miles stairstepper

One more week of relatively hard training and then I'm done.

good week all

Karen

--
live! vicariously!

Leafing through rec.running, I read a message from
[email hidden] of 27 Mar 2005:

Quoted message said:

SwStudio said:

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

goals: get to Boston as strong and healthy as possible (I have three
weeks left to do something stupid and screw it up).

Karen, this is your marathon. You're going to do great. What are your time
goals?

Phil M.

Goal 3:0x marathon, 24th April
1:27-ish HM, next Sunday

A cutback week, thank heavens, cos feeling weary after big (for me) 120k
week last week. Temps up to 20°C and blustery wind most of the week.

Time km mi HR%av
Mon 1:11 14 9 75 38' up 70%=5'31/k (8'52/mi). Tailwind. 17°C at 8pm
25' at 85%=4'28/k (7'11/mi). Headwind. 8' down.

Tue 0:00 Unplanned "rest" (work)

Wed 1:07 13 8 78 33'/6k up, 3k in 12'50, 2' jog, 2k in 8'10, 10' dwn
strong headwind and 30m hill during "fast" bits

Thu 0:00 Planned rest

Fri 1:00 12 8 72 32'/5k up, 16x200m/125 in 40"/47", 10' dwn. Windy.

Sat 1:02 13 8 79 Base at av. 4'46/km (7'40/mi)

Sun 1:32 18 11 76 1:08/13k at 75% = 5'16/km (8'28/mi), headwind
0:24/ 5k at 80% = 4'42/km (7'33/mi), tailwind
_________________
6:02 71 44

joe positive said:

Sa: AM 12mi incl 10k (42:18; PR; 4th female, 1st masters)

Nice! Think I'll have to take up stair-stepping :-)

you still mad w/me phil? ok...waa waa waa. on to business. Note
working on a
specific vertebra (L3), with the low back in extension affects the
ankle (there's a real nexus between a joint/tendon injury, nerve
irritation and connection with your back/spine, etc..).

i believe nerve pain is managable via accupuncture. it's not western
traditional and it requires you to think outside the box. however it
will get you ass up and able to run, swelling or not. think about it.

not being able to train is a total [censored]. i know. i had to scrub
boston last year 10 days before the race due to ligament injury. just
think about it....check out your local chinatown district...

Leafing through rec.running, I read a message from [email hidden] of
27 Mar 2005:

Quoted message said:

you still mad w/me phil?

When was I mad at you? Now I AM made at you. ;-)

Quoted message said:

working on a specific vertebra (L3), with the low back in extension
affects the ankle (there's a real nexus between a joint/tendon injury,
nerve irritation and connection with your back/spine, etc..).

i believe nerve pain is managable via accupuncture. it's not western
traditional and it requires you to think outside the box. however it
will get you ass up and able to run, swelling or not. think about it.

not being able to train is a total [censored]. i know. i had to scrub
boston last year 10 days before the race due to ligament injury. just
think about it....check out your local chinatown district...

Thanks for your input. I will think about it. If things don't get better
next week, to the point where I can resume something resembling a
training/tapering plan, then I will certainly think about it.

Phil M.

Leafing through rec.running, I read a message from [email hidden] of 27
Mar 2005:

Quoted message said:

Total: 49.7, week 1 of three week taper. This next week I'm not sure
how much I'll be able to run -- going on a climbing trip with a friend,
then have a conference over the weekend. I'll try to work in a few runs
here or there, and I'll be doing a lot of hiking and climbing so we'll
see...

Do you think the hiking/cimbing is a good idea? Personally, I would be wary
of any form of activity other than your tapering plain.

Phil M.

Training for London Marathon, April 17. Sub-3 and beyond...
Week 15 of 18 week program, Week 1 of 4 week taper.

Upcoming tune-up race: 10k on March 31.

Mon: 8k easy on grass. 30' bike
Tue: Track session. 7k up
6 x 1200m with 400m jog recovery.
4:29, 4:26, 4:20, 4:16, 4:22, 4:16
Wed: 10k easy on grass, 30' bike
Thu: off
Fri: 16k on grass gradually increasing to
Marathon Pace. (4:05/k / 6:30/mile) 30' bike.
Sat: 8k easy roads
Sun: 25k medium-long on grass.
Start easy gradually increase to MP - 5-10%
9k (5.5 miles) at 4:20-4:25/k 6:50-6:55/ mile
30' bike.

Total: 83km (52 miles)

Anthony. Jerusalem, Israel.

Was feeling very ill towards the end of last week. Dizziness, irregular
heartbeats, feeling weak and generally run down. Didn't run Friday,
Saturday or Sunday.

Felt awful this Tuesday, did the warm up for a session and called it a day.

Don't know what it was but I haven't felt like that for a long time. I did
have an insect bite on my ankle which swelled up and oozed puss for a few
days - maybe the two were related.

Finished 4th in the Maidenhead 10 on Friday. Very pleased with that under
the circumstances. It's considered quite a high standard race in these
parts and everyone I speak to seems to think it was quite an achievement.

The race itself - I got sucked into a fast start, 5:18 at 1 mile and I was
around 10th. Gradually worked my way through to 4th by 5 miles (27:48).
After 7 miles there was a long rutted pavement section that really took it
out of me, followed a long slight hill I was really hanging on in that last
2 miles. Mile 9 was the slowest (5:49) and I could hear footsteps behind
me. The guy behind made a move with about 400m to go. I thought I had
nothing left and was going to have to give up 4th, but I had to try to
respond, and I did. Once I opened up my stride I easily pulled away from
him to secure 4th.

I won an easter egg, a £20 voucher for a shop miles away and a rather nice
shield for 3rd senior man (as a vet came second).

Classic case of the DOMS today. I feel like someone has attacked my calves
with a chainsaw. Really struggled around a 3.5 mile loop.

Monday:
pm) 5.5 miles - medium

Tuesday:
pm) 1.65 miles - very easy

Wednesday:
pm) 10 miles, hillyish - medium/hard

Thursday:
pm) 4 miles - easy/medium

Friday:
am) Maidenhead 10, 4th place, 56:08

Saturday:
pm) Road Bike: 19.46 miles - easy

Sunday:
pm) 3.5 miles - easy

Total run: 37 miles
Total bike: 19.46 miles

--
Brian Wakem

Quoted message said:

99
ran 15 on tuesday

Did you get lost?

--
Brian Wakem

joe positive said:

SwStudio said:

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

goals: get to Boston as strong and healthy as possible (I have three
weeks left to do something stupid and screw it up).

Ditto. Well, London in my case. ;-) Best of luck Karen, I'll be waiting
for your report.

Tim

SwStudio said:

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

Mon Hill run. 8 miles 35:40 up, 31:18 down. AVG pace 8:22

Tue Club run 6 miles @ 7:07 mpm

Wed easy run 13.5 miles @ 8:28 mpm

Thu Track session 7.75 miles total. 2k wu, 14x400 (200m recoveries) @
1:30/400m. 2k wd.
Fri easy hillyish run. 7.2 miles @ 8:38 mpm

Sat DNR

Sun Mod 18 miles, 2:16:24 (7:35 mpm)

Total for week 60 miles

Goals: Well, I was shooting for a sub 3:15 in London but having missed so
much speedwork and racing this month through illness (both my club 5k time
trial and the Inverness 1/2 marathon), I'm really not sure where I stand
now. Maybe next month's 5K will give me a better idea although I don't like
extrapolating from 5K to marathon.

Of course this is all a frivolous diversion from the *real* goal this year,
the WHW. ;-)

Tim