Training Week Ending March 28, 2004

Goals: Last two Grand Prix races in May; Steamboat Springs
Marathon in June. Got confirmation of registry, so I'm in!

Mon: Rest Day Tue: 5.45 mi @ 8:55 pace. Low 80's temps.
WWed: 6.3 mi @ 9:28 pace. Same. Thurs: 6.3 mi @ 8:14 pace.
Had to get in a little speed work the last four miles.
Fri: Rest Day Sat: 20.2 mi @ 9:02 pace. Felt REALLY good.
First 20-miler marathon prep run. :-) Sun: Will run 3.45
miles, I swear.

Total: 41.7 mi

Teresa in AZ

Running in Germany the next two weeks, Woohoo!

SwStudio said:

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

cheers,

"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,

Goals: Bow Lake 15k in April, 1/2 Marathon in May, build
base for fall Marathon

Monday: 6mi (7:50 pace) Tuesday: 14.5mi (8:20 pace very
hilly) Wednesday: off Thursday: 10.5mi (8:10 pace very
hilly) Friday: off Saturday: 1mi warm up, 3.1 mi race
(Gilmanton 5k, time: 23:30, place:
47/213, hamstring pull), 1mi cool down 5.1mi total. Sunday:
off (injury) Total: 36.1 miles

After starting out the week with the best runs since I
started to run again, it all came to a screeching halt on
Saturday. Since I had been running mostly on hilly courses
since finding out that the 15k I was running had a 300 ft. 1
mile hill in it I decided to run the Gilmanton NH 5k. This
race is known for a very tough hill in the middle of the
course (300 ft. ¾ mile) so I figured it would be good
practice. This was my first race in about 10 years so I had
no idea what to expect from myself. Unfortunately I never
really got into a rhythm before my right hamstring decided
to pop ¾ mile into the race so I had to back off. Splits:
Mile 1 - 6:50 Mile 2 - missed marker Mile 2 and 3(combined
with the hill being from 1.75mi – 2.50mi) -
48:56 Final Tenth - :44 for the tenth. Finish Time: 23:30

The good: no one passed me on the hill and I passed a couple
of people. The bad: After all the hills I've done I get
injured on a downhill.

Why do I keep pulling hamstrings? Two months ago I pulled
the left one and now it's the right one. I've been wearing
compression shorts and that seemed to help. I've got two
weeks before the 15k, this is not the time to get injured.

Mark Mauro

Sun. -- Grand Illusions Marathon -- won it in 1:59:17 (first
ever sub 2-hour, and WR) Mon. -- Recovery day -- ate glass
for a snack Tues. -- Bested Dan Browne in a challenge 10k --
ran 27:20, not a PB for me. Weds. -- 10 miles easy -- 34:50
Thurs. -- Cross-training -- beat the LA Lakers 1-on-5 at
hoops Friday -- Ran sprints with Michael Johnson; kicked his
ass. Saturday -- Broke the 24-hour record for ultra running
(288.5 miles, sub-5:00 pace)

Quoted message said:

SwStudio said:

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

Goal: Play Spring League ultimate injury free, run the
Bolder Boulder Memorial Day Weekend

Sun - Back to back ulti including one game savage (no
break/subs) (4 hrs including warm-up/cool down) M - DNR due
to two back to back ulti games on Sunday, note to self: buy
new cleats! T - run 3 mi (30 min) W - run 6 mi (1 hr 20 min)
R - DNR F - Play Hot Box (1 hr), 1/2 mi. cool down S - DNR -
minor injury

I was just wearing my trainers (not cleats) on Friday and I
got my foot stepped on by another player in tennis shoes.
Now the arch of my foot is sore & tight. So I'm taking
Saturday off because I'll likely have to play savage again
on Sunday.

~becca

macelroy said:

Sun. -- Grand Illusions Marathon -- won it in 1:59:17
(first ever sub 2-hour, and WR) Mon. -- Recovery day --
ate glass for a snack Tues. -- Bested Dan Browne in a
challenge 10k -- ran 27:20, not a PB for me. Weds. -- 10
miles easy -- 34:50 Thurs. -- Cross-training -- beat the
LA Lakers 1-on-5 at hoops Friday -- Ran sprints with
Michael Johnson; kicked his ass. Saturday -- Broke the 24-
hour record for ultra running (288.5 miles, sub-5:00 pace)

You have to admit, he does have a sense of humor.

--
Doug Freese "Caveat Lector" [email hidden]

Goals: To run in good health and avoid achilles tendonitis
relapse. Cross-train with cycling Sporting Life 10K,
Toronto, May 2/04 (my first ever race)

Weather again messed with cycling. A good running week for
me though.

Monday: 3.26 miles (8:06/mile) Tuesday: Off Wednesday: 4.49
miles (8:13/mile) Thursday: Off Friday: 3.26 miles
(8:04/mile) Saturday: Off Sunday: 6.63 miles (8:09/mile)

Total this week: 17.64 miles Total last week: 13.26 miles
Have run every other day over past two weeks; so 4 runs this
week and 3 last week. Not sure if this is considered
violation of 10% rule or not.

Regards,

Paul

SwStudio said:

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

cheers,

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Doug Freese said:

macelroy said:

Sun. -- Grand Illusions Marathon -- won it in 1:59:17
(first ever sub 2-hour, and WR) Mon. -- Recovery day --
ate glass for a snack Tues. -- Bested Dan Browne in a
challenge 10k -- ran 27:20, not a PB for me. Weds. --
10 miles easy -- 34:50 Thurs. -- Cross-training -- beat
the LA Lakers 1-on-5 at hoops Friday -- Ran sprints
with Michael Johnson; kicked his ass. Saturday -- Broke
the 24-hour record for ultra running (288.5 miles, sub-
5:00 pace)

You have to admit, he does have a sense of humor.

I think you'll find that the above is Bill's handiwork, not
Macelroy's.

Still made me laugh though.

Tim

--
Remove the obvious to reply by email. Please support
rheumatoid arthritis research! Visit
justgiving.comspeysideOpen ↗ or
justgiving.comspeysideOpen ↗ if you're a UK tax payer.

M 4.5 mi at 12:00/mi
T DNR
W 3.5 mi (8x400 at 9:10/mi)
Th 3.75 mi at 12:30/mi
F 4.5 mi trail run/letterboxing excursion (lots of stop and start and
backtracking)
S DNR
Su 5.5 (my "benchmark" trail, at 1:06)

Total: 21.75 mi

Goals: Trail 10K in a few weeks? Looking iffy, just due to
scheduling. Fall trail 1/2 mara. Lose weight.

SwStudio said:

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

Well, at the end of last week, I joked that the wheels
hadn't fallen off. A stupid thing to say!

After my 26 miler last Sunday, I came down with a stinky
cold on Tuesday. Bugs courtesy of one of my plague carrying
daughters, depressed immune system no doubt my doing.
Fortunately, it hasn't progressed "below the neck" so to
speak so I've carried on running (very gently) and avoided
my club sessions. Not just to avoid passing my bug on but
also because I know myself well enough to know that I just
wouldn't be able to resist running hard.

Mon: easy run 3.4 miles @ 8:49

Tue: Streaming nose, generally fushionless. DNR

Wed: easy run on beach with dogs 5 miles @ 9:00

Thu: easy run 6.3 miles @ 8:53

Fri: I had one of those sudden "I'm cured!" moments on
Friday when suddenly I *knew* I could run well again. Dashed
out of the house and did my 8 mile hill run which I haven't
done in ages and fairly romped up and down the hill.

Sat: am. beach run with dogs again, just 4.2 miles this time
@ 8:27 pm. Two and a half hour hike over local hills

Sun: Paid for my excesses of the last two days and ran my
slowest lsd ever. 13 mile in 2 hrs. (ugh!)

Total for week 40 miles.

Could really have done without this cold this week as I
was hoping to fit in a bit of last minute speed work for
my race on the 11th. Still, it could have been a lot worse
I suppose.

Taking part in a relay race in Livingston next saturday (6
miles) which should give me some idea what shape my legs are
in prior to the big one.

Tim
--
Remove the obvious to reply by email. Please support
rheumatoid arthritis research! Visit
justgiving.comspeysideOpen ↗ or
justgiving.comspeysideOpen ↗ if you're a UK tax payer.

SwStudio said:

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

M - 2.5 miles @ 12:00 T - 3.5 miles (1.5 fartlek - first
ever) W - 4 miles (2 @ 8:00) T - 2 miles @ 6:20 F - 4 miles
(3 @ 7:00) S - 3 miles @ 8:30 S - 6 X 400 - first ever
speedwork session. 75s,82,82,85,84,85 with 2:00 jogging
break between each lap except for last 2 laps where the
break was 2:30.

total: 22 miles

goals: sign up for a 5K sometime in late april or early may.
sub 19:30.

jobs

Record mileage for me. Feeling pretty confident.

Made a spur of the moment decision this morning to do the
Combe Gibbet to Overton race as a long training run. It's 16
miles of *very* muddy and at times very hilly terrain over
the north downs.

Came 7th in 1:45, which I was quite pleased with given I
wasn't racing at all (well the last few miles were hard when
I realised I could gain a few places quite quickly) and it
came at the end of a record mileage week for
me. May of had a reasonable chance of winning it in
race shape.

I've entered the White Horse Half next Sunday. Not sure if I
will run it, but if I do I will set out at 1:12 pace and see
if I can hang on.

Monday: pm) 7.5 miles, hilly - medium

Tuesday: pm) 5 miles in total, 6 x 800m w/45sec rec - hard

Wednesday: am) 7.5 miles - hard pm) 10.5 miles, hillyish -
easy/medium

Thursday: pm) 8 miles, fartlek inc 12x1min w/45sec - hard

Friday: am) 8.75 miles - easy pm) 6.85 miles - easy/medium

Saturday: pm) 5.9 miles in total, 4 x 1.45km w/2min
rec - hard

Sunday: pm) 16 miles - medium

Total run: 76 miles

--
Brian Wakem

goals: continue to develop/maintain base for fall marathon (Chicago);
develop strength, esp glutes/TFL (where I am prone to tightness and
soreness); get back to where shorter races don't kill me; get faster
(somehow) inch by inch. Upcoming races: 5K April 3, 5K April 17.

M: 8mi (9:15) on treadmill, 3 on elliptical trainer
N: 8mi incl 5x1000 @ 4:09, very windy and very hard
O: 8mi (9:17) on tm, 3 on et
P: 8mi (9:07)
Q: 5.25mi (8:32) Sa: 11mi incl 10K race (43:10) - PR, 5K
PR(!), course PR (last year I ran this in 51:08); 6th F,
2F40, sub-7 avg pace (never thought I'd see the day),
72.31%AG, too tired for dean scream Su: 18.75mi (8:52),
farther and faster than I'd intended, stupid idea.

total: 67 miles running, 6 miles elliptical

I'd thought that the past 4 months of marathon-focussed
training (and recovery) would leave me unprepared for
shorter races, but in this week's 10K and the 15K 3 weeks
ago I was pleasantly surprised. But these things do tend to
wipe me out. Nothing but easy stuff this coming week,
punctuated by track midweek and a 5K next weekend.

good week all

Karen

Paul Steadman <[email hidden]> wrote in news:4066FEE7.3090705@the-
wire.com:

Quoted message said:

Goals: To run in good health and avoid achilles tendonitis
relapse. Cross-train with cycling Sporting Life 10K,
Toronto, May 2/04 (my first ever race)

Weather again messed with cycling. A good running week for
me though.

Monday: 3.26 miles (8:06/mile) Tuesday: Off Wednesday:
4.49 miles (8:13/mile) Thursday: Off Friday: 3.26 miles
(8:04/mile) Saturday: Off Sunday: 6.63 miles (8:09/mile)

Total this week: 17.64 miles Total last week: 13.26 miles
Have run every other day over past two weeks; so 4 runs
this week and 3 last week. Not sure if this is considered
violation of 10% rule or not.

I think the 10% rule is a general guideline. So you are
probably OK. But when adding an extra day, you normally
don't want to simultaneously increase anything else (total
miles, speedwork, etc.).

Phil M.

--
"There's somebody at every dinner party who eats all the
celery." -Kin Hubbard

Goal : Sand Marathon, 11th-17th April. Bib no. 185.
darbaroud.comindexuk.aspOpen ↗

Less than two weeks to go. Weighed the full backpack
yesterday evening and was not surprised (though still
disappointed) to find it was 7.5kg. Cripes. With odds and
sods I reckon it'll be up to 8kg on the start line, to which
you add another 1.5kg of water. Sheesh.

Maybe can get rid of some food, which weighed in at 4kg :-)

Tapering now, a little more steeply than I'd have liked but
business trip, health checkups, team presentation and TV
interview got in way. Also, quite frankly, I'm sick to death
of running :-)

Mon 1:20 15km 10mi Trails on riverside

Tue REST

Wed 1:00 11km 7mi Trails in riverside. Filmed by TV crew.
:30 Ergometer stress test. Fit for combat.

Thu REST Fri REST Sat REST

Sun 2:20 27km 17mi Down to local lake, twice round, back
then on to voting office just before closing. By staggering
coincidence, met local 100km masters champ. Wild
___________________________
Total 3:40 53km 33miles

Quoted message said:

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

M - rest T - 9.1 LT 4 up, 3 mi @ LT pace (7:30), 2 down W -
5.9 recovery @ 8:24 T - 9.1 general aeriobic @ 8:15 F - rest
S - 5.3 recovery @ 8:10 S - 14.0 long run @ 8:33 w/ last 4
mi @ PMP (8:00)
--------------------
Week - 43.3 Year - 445.8

It was 75 - 79F for the long run on Sunday. I'm not yet
acclimated to the heat, but still maintained a steady
pace and pushed it for the last 4 miles. I brought along
my CamelBak with it filled to the max (48 oz) with
Gatorade. This is only going to get worse here in Atlanta
as the summer weather is looming. I'll try not to
complain too much. ;-)

Training Goals: 4 weeks until beginning a 24-week marathon
training program. I've been working on base building for the
last few months. I'm adding an occasional weekly 20 - 30
minutes at LT pace. Hoping to be able to slide into the
training program without too much effort.

Racing Goals:
7/11/04 - Wine Country Half Marathon, Napa Valley California
7/12/04 - LaSalle Bank Chicago Marathon

Have a good week rec.runners.

Phil M.

--
"Fax mentis incendium gloria cultum," et cetera, et cetera... "Memo bis
punitor delicatum" - Willie Wonka

Quoted message said:

Why do I keep pulling hamstrings? Two months ago I pulled
the left one and now it's the right one. I've been wearing
compression shorts and that seemed to help. I've got two
weeks before the 15k, this is not the time to get injured.

This is only a guess, but it seems to me that you've been
running in the 45 MPW range with a 14 mile long run every
week for the past several months (yes, I actually do read
all the "Training Week Ending" posts). I think you should be
backing off once every 3 or 4 weeks to 30 - 40% of the
previous week, then picking up the mileage again on the
following week. Along with that, you should also back off on
the long run and any speed work during the same recovery
week. I also think that your recovery days are too fast and
too hilly. Your 23:30 "hilly" 5k should tell you something
about how fast to run your various training paces.

Phil M.

total week near 70 miles in bike hike walk run swim. sun 7
mon 22 tue 17 wen 15 thur off fri 6 sat 3 miles was going to
make a day of it, butt backpack was open and kink the wide
open.back.stupid bouncing weights. total 70 miles

fun week in bike . trying to do the mixs with weight
lifting. spring is so nice. this wait was long. I here KYA
on t.v back ground sounds Next please. KYA yes I well kya 70
miles please. add dog walks too. evan if they are the ones
who swim. lol

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

Quoted message said:

Quoted message said:

Why do I keep pulling hamstrings? Two months ago I
pulled the left one and now it's the right one. I've
been wearing compression shorts and that seemed to help.
I've got two weeks before the 15k, this is not the time
to get injured.

This is only a guess, but it seems to me that you've
been running in the 45 MPW range with a 14 mile long run
every week for the past several months (yes, I actually
do read all the "Training Week Ending" posts). I think
you should be backing off once every 3 or 4 weeks to 30
- 40% of the previous week, then picking up the mileage
again on the following week. Along with that, you should
also back off on the long run and any speed work during
the same recovery week. I also think that your recovery
days are too fast and too hilly. Your 23:30 "hilly" 5k
should tell you something about how fast to run your
various training paces.

Phil M.

Thanks Phil,

I know your right about the recovery week, it's just so hard
for me not to run. In my mind I think that if I don't run
I'll gain weight, but I'm just hurting myself in the long
term if I don't rest. I will try to take your advice. The
other problem is that I run with club members 2 or 3 times a
week and it's very easy to up the pace without realizing it,
so I need to find a way of dealing with that too. Is there a
chart or rule of thumb on how a hilly course converts to a
flat course time wise?

Thanks for the help

Mark

steve common <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Less than two weeks to go. Weighed the full backpack
yesterday evening and was not surprised (though still
disappointed) to find it was 7.5kg. Cripes. With odds and
sods I reckon it'll be up to 8kg on the start line, to
which you add another 1.5kg of water. Sheesh.

A quite esoteric tip: pack something completely non-
essential, such as a pack of cards or a porcelain plate.
It´ll make the load lighter.

Quoted message said:

Tapering now, a little more steeply than I'd have liked
but business trip, health checkups, team presentation and
TV interview got in way. Also, quite frankly, I'm sick to
death of running :-)

Well, from what I´ve seen on the telly, there´ll be at least
a passage of something that doesn´t much resemble
running.,..

Quoted message said:

Sun 2:20 27km 17mi Down to local lake, twice round,
back then on to voting office just before closing. By
staggering coincidence, met local 100km masters
champ. Wild

Not a coincidence, but an omen.

(Believe me, I know - I´m a horseplaying man!)

Best of luck for your endeavour in sheer madness.

Anders