Training Week Ending March 6, 2005

98
clown
w
ass
[censored]
head

11.14 per day
× 64 day.
115 mile week.
1- 60 mile
1- 45 miles
bikeing
probes with bike.
road greese build up.
last 2 gears not in line.

learn to measures distances. navagations.
crazy ivans.
all 10¢ cans with back pack outside real world.

fu gore.

SwStudio said:

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

goals: get to Boston without injury; make the most of whatever training I
can do between now and then. Upcoming races: 15K March 12; 10K March 26;
5K April 8; marathon April 18.

M: 7mi (9:36)
T: AM 7mi (9:24) / PM 45min stairstepper (5.26mi), 30min elliptical (3.5mi)
W:PM 7mi incl 8x400, descending rest, avg 1:29.5
R: AM 10mi (9:35) / PM 45min stairmaster (5.26mi)
F: AM 7mi (8:52)
Sa: AM 8mi (9:02)
Su: AM 21mi (8:04)

total: 67 miles running, 10.5 miles stairmaster, 3.5 miles elliptical

good week all

Karen

--
live! vicariously!

Goal: 3:0x marathon 24/4

First week of an 8 week schedule, everything nicely to plan, paces/HR%
are better than I expected, probably due to getting down to 74kg (from
77 a few weeks ago).

Interesting (well, it was to me) to compare paces at identical efforts
(heart rate) when I was tired (Monday) or uncomfortable (Tuesday), to
later in the week (Sat & Sun) when I was feel livelier. Eg at 80%HRmax I
was doing 4'57/k 7'57/mi on Monday and 4'49/k (7'45/mi) on Saturday.

Next Sunday is first tune-up race. I'll be looking for a 38' 10k to
confirm training paces.

Time km mi HR%
Mon 0:50 10 6 80 Top end of base endurance range. 4'57/k (7'57/mi)

Tue 1:21 13 8 70 "Easy". Late evening, indigestion etc =>
30" slower/km on way out than way back.
Av 6'17/km (10'06/mi) ouch!

Wed AM 1:13 14 9 78 28'/5k up, 10'/1.8k down
4 x 1500m at 90%HR (6'00)/500m jog (3'😉

PM 0:45 8 5 70 Easy. 5'46/k (9'16/mi)

Thu 0:00 Planned rest.

Fri 1:12 13 8 74 30'/5.2k up, 18' 3k down
10 x 400m in 1'30"/100m walk in 55"

Sat 1:32 17 11 75 24' at 5'48/k (9'20/mi) 70%HR
42' at 5'20/k (8'30/mi) 75%
26' at 4'49/k (7'45/mi) 80%

Sun 2:02 21 13 70 Easy long run at 5'50/k (9'23/mi). Snow.
_____________________
Totals 8:57 97 60

Goal: Keep up the Boston work.

Mon: 4.2 easy
Tue: 10 w/7 @ MP
Wed: 14.2
Thu: 6 easy
Fri: 5 easy
Sat: 12.4 incl. 15K in 1:00:20, PR, 2nd AG
Sun: 18 incl. mile-long hill, twice.

Total 69.8 miles.

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

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

Goal: 3:40 at the Whidbey Marathon, April 10

M: 9.5mi, including 7x800 at 3:28 average
Tu: Somewhere between 11-12, easy, hilly
W: 10 easy
Th: 6 easy
F: 22, first 18 at 9:15/mile, last 4 miles at 7:57/mi. Felt great!
best long run I've ever done. Started and finished in the rain,
beautiful blue skies in the middle.
Sa: DNR
Su: 6.2 mi: trail run, 1000ft elevation gain on a very rocky trail. Up
in 34:10, beating my previous record by 1.5 min. Down was slower - 35
min because I was nervous about twisting an ankle.

Week: 64-65 miles -- another weekly mileage record for me! this next
week will be an easy one.
ilona

SwStudio said:

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

cheers,
--
David (in Hamilton, ON)
www.absolutelyaccurate.com

Leafing through rec.running, I read a message from
[email hidden] of 05 Mar 2005:

Quoted message said:

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

Mon 0.00 rest
Tue 8.85 vo2 - 3 up, 5 x 2:30 w/ 90 sec jog, 3 down
Wed 12.02 med long
Thu 6.11 easy
Fri 5.02 easy
Sat 9.01 aerobic
Sun 20.01 long
------------------------------
Wk 61
Yr 523

Week 12 of 18-week training program for Boston, week 1 of 4-week race
preparation phase. I'm fully recovered from last week's cold, except for an
incessant cough that I can't seem to shake. However, it doesn't seem to
impact my running. The schedule called for an 18-mile long run on sunday,
but I felt so good at 18 that I decided to push it to 20 make up for last
week's 14-miler. I felt pretty good the whole way and was able to push the
pace for the last 10 km. ;-)

Racing Goals:
3/19/05 Leprechaun Road Race 10K, Dublin GA
4/2/05 Chickamauga Chase 15K, Chickamauga, GA
4/18/05 Boston Marathon, Boston MA.
My wife will be coming with me, which is a first, since she never goes
to any of my races. I guess she'd like to see Boston. I have our tickets,
hotel, and rental car. I'm psyched!

Have a great week rec.runners.

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John Short,
South African coach.

Training for London marathon, April 17, Sub-3.

Week 12 of 18 week program.

Mon: 14k easy on grass and track.
Tue: Track: 13k including 5 x 600m (2:14, 2:10, 2:09, 2:09, 2:04)
- around 5k pace I guess with 200m (90 sec) jog.
Wed: 15k easy on grass.
Thu: 20' bike
Fri: 35k (22 mile) Long run on grass. Start easy and gradually increase
pace to MP - 10% (4:30/k - 7:15/mile).
2:51 total time (1:29 and 1:22 splits for 11 miles). 30' bike.
Sat: 8k easy except for when I spotted a young kid running
and my competitive streak kicked in....
Sun: 17.5k on grass. Increase to MP - 10%. 30' Bike.

Total: 102.5km (64 miles)

Tune-up races: 10k on March 18 and 31.

Anthony. Jerusalem, Israel.

SwStudio said:

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

95

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

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

Quoted message said:

SwStudio said:

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

95

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

u forgot
f
clown
w

and you're 3 miles short

Brain Dead!
I said 115 miles week
1- 60
1 - 45
der
+ 1 - 16
+ 1 - 14=
per year 713 miles
11.140625 per day × 64 days
per week 135 miles
biking for 10 ¢ cans
deep snow.
snow eats them 10 ¢ cans..
today rain miss us.
snow melting mud dirt roads bad.
2 weeks or 14 days till spring. march 21 2004.

Going to be a record high in rain snow here.
or "High" is a good thing in the Great Lakes state.Michigan.
water be blue and cold and clean..
this is a good thing. port huron bound.
biking for 10¢ cans. work and money sucks.

On Sat, 5 Mar 2005 21:52:04 -0500, "SwStudio" <[email hidden]>

Quoted message said:

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

Mon rest
Tue 3.4 miles 10:30/mile
Wed 4.0 miles overall with (4)X500Yds. @ ~2:05
Thu 3.8 miles 10:42/mile - hills
Fri rest
Sat 6.0 miles 11:40/mile includes walk/stretch breaks
Sun 4.0 miles 10:30/mile

Total: 21.2 miles

Goals: 5K "tune up" race Sunday March 13 -- target time 29:30. "Real"
goal race 5K Sunday April 17 -- target time 27:59!
At my age (48) and experience (just over a year since I started running),
and with a month plus to go, breaking 28:00 seems just barely possible (my
PR last year was 30:07).
After April race (whatever the outcome) goal is have fun, get lots of Time
On Legs ~25 miles per week until August. Think about training for fall
trail runs.

--
Daniel
[email hidden]

SwStudio said:

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

A very mixed week of missed time trials, lots of DNR days and some good runs
for a number of complicated reasons.

Mon beach run 4.4 miles up and down Troon south beach counting dead
birds for the RSPB.

Tue dnr. Should have been running our club 5K time trail but spent the
day feeling really crappy with a nose and sinuses that felt like they were
on fire. If it hadn't been for my cold, I would have being gunning for a
19:20 sort of time.

Wed easy/mod 13.5 miles. Bizzarely, felt so much better that instead of
a very gentle 5 miler, I couldn't resist going round my longer loop @ 7:59
pace.

Thu easy/mod 18 miles. Still feeling restless and in need of a decent
run so added another 5 miles to Wednesdays loops and ran an easy 18 miles at
8:40 pace.

Fri: dnr. Legs decided they wanted a rest.

Sat/Sun Drove 500 miles over the weekend and spent the night with my
father (literally) to give my mother some respite from looking after my
father. The sort of experience that makes you realise that trying to run
sub 3:15 in London isn't really that important and that there's more to life
than running.

Goals: Have a crack at a sub 1:30 1/2 next Sunday in Inverness, enjoy
London and really enjoy the WHW.

Tim

Quoted message said:

SwStudio wrote:

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

Goals: Local Grand Prix series of races (7 to go), Valley of Gold
Half-Marathon next Sunday, and looking at marathon for later...
Next GP race is May 8. Want to do a few local 5 & 10Ks inbetween
for the experience...

Mon: Rest Day
Tue: 6.3 mi @ 8:37 pace. Started out feeling sluggish and tired, that
changed. Very nice day, low 70's.
Wed: 6.3 mi @ 8:48 pace. Let mind wander, was supposed to be a little
slower but it felt like it was slower.
Thur: 3.45 mi @ 10:13 pace. Truly easy today. Did ride bike to work
so was already pooped when I started. Run felt good though.
Fri: Rest Day
Sat: 12 mi @ 9:10 pace. Had a tough time waking up! Took about 3 miles
to feel like I was awake today. Fast at end, felt good.
Sun: DNR, T-storms, saw a real Funnel Cloud! Claude has come down with
a cold, so I'm taking all my vitamins, zinc, ech tea, etc!!

Total: 28.05 mi running, 16 mi biking

Happy Running All-

Teresa in AZ

Donovan Rebbechi said:

SwStudio said:

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

Quoted message said:

95

UJ, is that you?

joe positive said:

Phil M. said:

My wife will be coming with me, which is a first, since she never

goes

Quoted message said:

Quoted message said:

to any of my races. I guess she'd like to see Boston. I have our

tickets,

Quoted message said:

Quoted message said:

hotel, and rental car. I'm psyched!

We should try and meet up and say hi.

That sounds like a plan. I'm flying in on Sunday around noon, flying
out Tuesday. Drop me an email.

Phil M.

M: DNS/R
T: 4 miles run. 30 min starmaster; 30 min elliptical
W: DNS/R
Th: DNS/R
F: 60 spincycle
S: 90 min spincycle
S: 4 miles run, intervals. 30 min spincycle

Goals: Resume intervals and sprints,
which I dropped a wile back. Increase running
frequency/milage.

Focus on running and spinning only,
with yoga [a given!].

Quoted message said:

Donovan Rebbechi said:

SwStudio said:

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

Quoted message said:

95

UJ, is that you?

Nah, it really is me this time. Just easy miles for now, no speed. On
holiday in Aus, so a lot of this is on hilly dirt roads.

For anyone who wants to see what 95 looks like, here's the breakdown:

M 8/4
T 8/4
W 8
T 12/4
F 8
S 8/12
S 19

In terms of time, the 8s are about 1hr, the 4s are about 36min (they're
actually a little longer than 4, I round down) and the 19 was 2:25. The
12 was about 85min. The distances are guestimates based on time and care
odometer readings.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Donovan Rebbechi <[email hidden]> wrote:
....

Quoted message said:

Nah, it really is me this time. Just easy miles for now, no speed. On
holiday in Aus, so a lot of this is on hilly dirt roads.

Hey Donovan,
Enjoy your holiday.

Quoted message said:

For anyone who wants to see what 95 looks like, here's the breakdown:

Is this a new weekly high for you?
I remember seeing 70-80 miles from you
but nothing in the 90's.

jobs