Training Week Ending March 7, 2004

SwStudio said:

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

Another good week of running with a pleasing 5K result and a
good LSD run this morning.

Mon: Easy run 5.1m

Tue: Club 5K time trial night. After all the 40-50 mile
weeks that I've been putting in, I was hopeful of getting
back to sub 20 minute form (last achieved in October 2 weeks
after the Loch Ness marathon). It was a bit windy but
probably less so than back in February when I ran 20:13. We
had 22 runners on the night, two of whom I hadn't a hope in
hell of catching and two who *ought* to beat me plus two
youngsters who might have been able to beat me. As is
becoming usual, I was left trailing over the first kilometer
by all the club hares but I was happy with my pace and hit
1k in 4:02. After that, I started reeling them in.
Disappointingly, our youngest female runner went out too
fast and her asthma kicked in big time and she had to drop
out. (She falls into the "will definitely beat me when she
gets it right" catagory). By the 2nd Km, (3:59) I had just
four runners ahead of me. This stretch was more or less head
on into the wind and my time for the 3rd km (4:10) reflected
that. Passed another runner (another keen as mustard
youngster who can't believe that starting slow(ish) can
work) and was left with just one catchable runner.

I had beaten him in February but given that he ran 19:30
back in January it wasn't a foregone conclusion by any
means. I eased passed him at about
3.5km when he seemed to slow slightly but he hung on to my
heels until the
4.5km mark when he picked up his pace, came alongside and
then started pushing ahead. By now I was d*mned if I was
going to come in fourth and kicked for home along the
seafront with the wind behind me. His footsteps faded
away behind me and I felt like I was flying along to the
finish line.

I was hoping to scrape a sub-20 and was surprised/very
pleased to see 19:50 on my watch and that I finshed 9
seconds ahead of my rival.

Results on
troononline.netresults2004.htmOpen ↗

Wed: Easy run 10.3 miles @ 8:41mpm

Thu: Club run. Short hill repeats x 12. What with Troon
being flat, our only hills are where the road crosses the
railway line. 5.2 miles @ 7:48 mpm average

Fri: Easy run 8.4miles @ 9:10 mpm

Sat: Rest

Sun: LSD 16 miles. It was a beautiful morning for running
today, cold, frosty but sunny. Even the gasometer and sewage
pumping plant didn't look too ugly on such a morning. Found
myself constantly reminding myself to slow down but gave in
to the will of my legs in the end ran it at 8:04mpm average
(which is quite a bit faster than I usually do it.) Tried my
first can of Slimfast as a recovery drink afterwards and I
have to say, I feel remarkably good

Total for week: 51 miles

Goals: Well, it's the Inverness 1/2 marathon next Sunday.
Not too fussed about it as I'm really looking towards
April's 50K but a PB would be nice (sub 1:37). Unless I
screw up badly, it shouldn't be too hard to beat.

Famous last words. ;-)

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" <[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 (8:25 pace) Tuesday: 14mi (8:38 pace)
Wednesday: off Thursday: 7mi (8:18 pace) Friday: 8mi (8:15
pace) Saturday: 6mi (8:15 pace) Sunday: 4mi (Recovery Run)
Total: 45 miles

14 miler went very smooth this week. Over a minute per mile
faster in last 2 weeks. Maybe time to up long run to 16?

Mark Mauro

Quoted message said:

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

Quoted message said:

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

s - :50 swim at the indoor pool, DNR m - :40 tempo run t -
DNR w - :40 mod-easy run t - :40 indoor cycling - hard w/o,
DNR f - DNR s - :40 indoor cycling - hard w/o, DNR s - will
swim for about an hour, no run

goals:

was thinking about the local St. Pat's Day race next
weekend, but circumstances dictate that i won't do that.
there's the chance that i may change my mind at the last
minute and show up for it though.

get a new pair of shoes... still have a gift certificate
here for the local running store.

back-to-back weeks of racing in May: Early Bird sprint
triathlon
(500/22.2/5) one weekend, and then the National Capital Race
Weekend the following weekend... not sure which
race i'll do... maybe the 5K just to take it
"easy" and have fun at the event.

a goal for the year: crack my current 5k PR of 22:13,
and perhaps even break 22:00, not too much of a
stretch - i hope.

thanks for reading,

Cam

Tim Downie said:

I was hoping to scrape a sub-20 and was surprised/very
pleased to see 19:50 on my watch and that I finshed 9
seconds ahead of my rival.

Quoted message said:

Total for week: 51 miles

Goals: Well, it's the Inverness 1/2 marathon next Sunday.
Not too fussed about it as I'm really looking towards
April's 50K but a PB would be nice (sub 1:37).

If you can run a sub-20 5K, a sub-1:37 half (off 50+ mpw)
should be cake.

goals: more miles, some of them faster; stay healthy.
Upcoming races: 15K March 13, 10K March 27.

M: 6mi (9:10), 3mi elliptical
N: 8mi (8:35)
O: 7mi (track night) incl 5x1000 w/200 rest between. goal
4:10, actual avg 4:07
P: 8mi (9:13), 3 mi elliptical
Q: 6mi (8:46) Sa: 9.2mi incl 6.2 @ 7:32 (ran with a friend
who was racing 10K) Su: 14.5 mi in the hills (8:34)

total: 58.7 miles

For a couple of years I've seen (but never met) a woman who
walks her shar-pei in my neighborhood. Friday as I ran past
her, she said (in a German accent) "you haf
changedt...sssso much!"

good week all

Karen

Training for ATB 30K March 28, ING Ottawa Marathon, May 30.

M: 9K 40:50
N: 13k 57:25 PM 7k 33:01
O: 13k 56:05 PM 7k 31:55
P: 14k 1:01:32 PM 7k 33:30
Q: 14k 1:03:21 (windy, ice, rain, snow)
R: 17.5k 1:15:54
S: 22k 1:39:25

Total: 123.5 km
--

Bernard
O
//\/
\/\
GOTTA RUN!

In article said:

Tim Downie said:

I was hoping to scrape a sub-20 and was surprised/very
pleased to see 19:50 on my watch and that I finshed 9
seconds ahead of my rival.

Quoted message said:

Total for week: 51 miles

Goals: Well, it's the Inverness 1/2 marathon next Sunday.
Not too fussed about it as I'm really looking towards
April's 50K but a PB would be nice (sub 1:37).

If you can run a sub-20 5K, a sub-1:37 half (off 50+ mpw)
should be cake.

I agree. Just for fun, I'm going to predict that he does
about 1:32:00. That includes a modest safety margin over
the prediction tables, so it's possible he'll do
slightly better.

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

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

Quoted message said:

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

S - 4.5 (fast) M-6.25 T-6.25 W-4.5 H-4.0 (fast) F-6.25
(really windy) S-9.25

Week total: 41 miles. Some interesting weather too, with all
the snow melting, and then it becoming cold and windy.
Saturday was actually quite pleasant, and I was able to get
in a nice long run some speed work mixed in too. Next
saturday is the 5k Blarney Run. I know my fitness level will
be good going into this race, so hopefully I will do well.

-Aaron TheYAM.net

M 3.75 mi @~12:10 Tu 4.5 mi, incl 3x1200@10:00 W DNR Th 4.5
mi@~12:10 Fr 3 mi chasing daughter on bike down bikepath
(i.e., highly irregular pacing!) S 2.5 mi trails @~12 S 4 mi
trails @~13

Total: 22.25

Goals: Fall trail half-marathon, weight loss. Possibly 10K
trail race in late April.

First time doing "real" intervals. Was going for 4x1200,
but my knee started whinging in the last one and I laid
off. Other than that, things were ok, although it's still a
challenge to "do it all." Dog's being a [censored] (not her
fault, since she is one, I suppose!) and doesn't want to
run on the roads. Trails are flooded everywhere...nothing
like springtime in the swamp. Spring peepers started
peeping precisely on March 1. Lost my shoe in the muck 3
times this morning.

"Tim Downie" <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

I was hoping to scrape a sub-20 and was surprised/very
pleased to see
19:50 on my watch and that I finshed 9 seconds ahead of my
rival.

Sneaking a race report into the "Training Week" thread is
not nice. I almost missed it. ;-) Anyway, nice race Tim!
Much better than your January 10th 10K. Any chance of
beating Alistair?

Quoted message said:

Tried my first can of Slimfast as a recovery drink
afterwards and I have to say, I feel remarkably good

Works for me. I like mixing it up with a banana and ice
cubes in the smoothie machine. I wonder if the marketing
department at Slim-Fast knows about endurance athletes
buying their product as a recovery drink.

Quoted message said:

Goals: Well, it's the Inverness 1/2 marathon next Sunday.
Not too fussed about it as I'm really looking towards
April's 50K but a PB would be nice sub 1:37). Unless I
screw up badly, it shouldn't be too hard to beat.

Sounds like you're on your way to a PB in the half, since a
19:50 5K translates to about a 1:32 half marathon. With the
mileage you've been doing, you'll easily attain your goal.

Phil

--
If you can empty your own boat Crossing the river of the
world, No one will oppose you, No one will seek to harm you.
-Chuang Tzu

Target: Med-City Marathon, May 30

Monday - 3.25 miles in 30:22 (9:21/mi), plus upper body
weight lifting.

Tuesday - 5.38 miles in 51:21 (9:33/mi), plus lower body
weight lifting.

Wednesday - 3.25 miles in 30:32 (9:24/mi). I slept really
poorly the night before, but getting outside felt good.

Thursday - took a day off in an attempt to catch up on rest.

Friday - upper body weight lifting, 35:00 elliptical.

Saturday - 5.10 miles in 40:46(8:00/mi), plus upper body
weight lifting.

Sunday - 10.06 miles in 1:31:32 (9:06/mi). 32 MPH winds made
parts of this run not very fun.

Total: 27.04 miles.

marisa

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

Quoted message said:

For a couple of years I've seen (but never met) a woman
who walks her shar-pei in my neighborhood. Friday as I ran
past her, she said (in a German accent) "you haf
changedt...sssso much!"

Wunderbar!

Phil

--
If you can empty your own boat Crossing the river of the
world, No one will oppose you, No one will seek to harm you.
-Chuang Tzu

Left knee is playing up - having to do some cycling whilst
trying to run when I can. Dropping out of all planned races
in the near term. Will look to find some races after my knee
has repaired and I have done several weeks of pain free full-
on training.

Monday: REST

Tuesday: am) 4 miles - easy/medium pm) 4.6 miles in total, 6
x 620m w/180m jog rec - hard

Wednesday: am) 6.75 miles - easy/medium pm) 9.75 miles -
easy/medium

Thursday: pm) 1hr stationary bike (unknown speed/distance)

Friday: am) Gym (weights+abs) pm) 10 miles - easy

Saturday: pm) Bike, 1:40, 28 miles @ 16.75mph - easy

Sunday: am) 12 miles, hillyish - medium

Total run: 47 miles Total Bike: 28 miles + 1hr stationary

--
Brian Wakem

Goals: Connemarathon in 3 weeks time. 5 mile xc in 2 weeks.
10K in 4 weeks. Mon: 5 miles. Tue: 8 miles, Wed: dnr Thurs:
8 miles Fri: dnr Sat: dnr Sun 12.5 miles Total: 33.5 miles.
Another lousy week. I've had a cold all week which hasn't
helped. On the positive side I've ditched the Asics Kayanos
which were causing me trouble and I'm now on Adidas
Supernova Cushion which are better suited to me.

--
Colm

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training
: week and goals.

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

Quoted message said:

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

I ran my second ½ marathon in a back-to-back set of two in a
row, 7 days apart. It was not a goal race, just hard
training for my key long races, ATB30k (Mar 28) and marathon
(May 16). It was lots of fun, and I wrote a report.

M - off (recovering from Sunday's ½) T - 8km steady
(4:00/km) W - 5km steady (3:56/km), 1km easy (4:40/km) T -
off F - off S - off S - Chilly ½ Marathon, 1:21:12

Total: 34km

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

In article said:

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

Phase 3 of Daniels at the moment. Where he piles on the
interval work. Gradually getting accustomed to track work
again, learning to *relax* and *maintain form and cadence*
when it starts to hurt, as opposed to trying to "push" or
"fight" through it.

M AM 4.6 PM 4.6 T 8.1: 4x1200 4:18,4:18,4:27,4:18. Bad
workout -- crashed in the middle, also fairly slow partly
due to the wind -- the gusts really seemed to beat me down.
But salvaged it on the last repeat. W 8.6: 5k tempo in
19:03. splits 6:07/6:06/6:04. Felt good. T 6: brisk run at
about 7:05 pace F AM 35min xtraining PM 70min xtraining S 14
miles Group run with teammates. Brisk pace (about 7:00) for
a very hilly 11 miler, then did an easy 3 miles cooldown. S
9 miles intervals. Much better this time: 4x1200: 4:11,
4:12, 4:13, 4:13, 4x200: 36.6/37.2/34.6/33.3. A fun workout
-- did this in the daytime, and I had little kids run
alongside me and try to "race" me in the middle of my
repeats. Not having all that damn wind (which picks up at
night time) helps too.

Total: 54.9. A productive week, slightly undershot my 2hrs
xtraining, but milage is on target and intervals are OK.

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

Six Foot Track 45k trail race next Saturday.

Sun 14km 4:40/km Mon 6km 4:30/km Tue 11km 5:00/km with
friends Wed am 9km 4:40/km Wed pm 9km 4:42/km Thu am 6x1km
repeats @ 3:25-3:30, 90s rest + 3km warm up/down Fri - rest
day Sat 14km 5:00/km in rain Total 73km

Exhausted Friday but probably the result of busy and
stressful week at work rather than running. Only planned
80km for week anyway. Felt fast (for me) in Thursday's
interval session.

Andrew

"Marisa" <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

Wednesday - 3.25 miles in 30:32 (9:24/mi). I slept really
poorly the night before, but getting outside felt good.

I find it takes about 2 or 3 nights of poor sleep before it
has an impact on my running.

Phil

--
If you can empty your own boat Crossing the river of the
world, No one will oppose you, No one will seek to harm you.
-Chuang Tzu

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

Quoted message said:

goals: more miles, some of them faster; stay healthy.
Upcoming races: 15K March 13, 10K March 27.

M: 6mi (9:10), 3mi elliptical
T: 8mi (8:35)
W: 7mi (track night) incl 5x1000 w/200 rest between. goal
4:10, actual avg 4:07
R: 8mi (9:13), 3 mi elliptical
F: 6mi (8:46) Sa: 9.2mi incl 6.2 @ 7:32 (ran with a friend
who was racing 10K) Su: 14.5 mi in the hills (8:34)

total: 58.7 miles

Karen, do you ever take a day off?

Tim