Training Week Ending May 1, 2005

24 Apr: 10 mi, 1:24:00

Couple laps of park (mostly dirt trail) in waffle racers.
Skipped Labrecque 4M after sleeping just 4 hours. Felt
crappy much of last week - heavy legs, digestive distress -
symptoms matched overtraining checklist though it seemed
unlikely; maybe I was barely fighting off something or
other - so I'd taken several days off and kept this "long"
run short.

25 Apr: 3.5 mi, 31:21

This felt like 8:30 pace not 9:00. Plan to take tomorrow
off and keep mileage under 35 this week.

26 Apr: DNR, planned

27 Apr: 6.5 mi, 50:30

Oh yeah, feeling energetic 1st time in 10 days. 3.35 mi
park loop @ 7:20 pace - some jogged, some at tempo+ pace
(unplanned).

28 Apr: 3.5 mi, 32:42

Slow slow slow - still not 100%, but feel basically OK.

29 Apr: 6.25 mi, 53:55

Park. Second day w/o rolling ITB & quads before run or
stretching much after (running late), and left hamstring
and right hip feeling a touch the worse for it. Resolve:
massage hams (rubber ball), roll quads & ITB more regularly;
do some kind of strength exercises for legs.

30 Apr: DNR, planned

Total: 29.75 mi (had been 35ish last 2-3 weeks)

race goals
----------
Next race: Queens 1/2 M, 14 May, 1:35ish

Race the 2005 NYRR Grand Prix (5 x 1/2 M, one per borough).
One down, four to go. Run at least one of these faster than
1:30 (current PR ~1:32).

2005 NYC Marathon, Nov.

training goals
--------------
Minimize or eliminate injuries.

Incorporate some strength training, to hopefully prevent
injuries.

Find a way to do some speedwork w/o incurring injuries.

I'd like to run some 60 mile weeks during marathon buildup,
if I can do so without injuries.

Incorporate some cross training: get the road bike out of
the basement, use the rowing machine regularly.

Get out of the city for some long trail runs - thanks g.grav,
tony remove, and donovan for earlier suggestions. Last
yr drove across North America for 3 weeks during marathon
buildup, had some spectacular runs way out west. Don't expect
to repeat that in 2005, sadly.

Remain a non-smoker. Really struggled with this last couple
years even as I started running regularly. Some petty cheating,
some full-blown relapses. Finally feel like I really & truly
don't want a cigarette, wouldn't enjoy it, don't resent having
to repeatedly deny myself. If that feeling stays, it'll be a
whole lot easier. Smoke-free since late March this time.

M: Phillips head thrusts.
T: Hex head twists.
W: 2 hours of slotted head pokes.
T: Wax on, wax off.
F: Slotted head slashes.
S: Combo slash/stab/poke/gore routines.
S: Rest (we all know that's the most important part of any WO)

x-no-archive: yes

Quoted message said:

M: Phillips head thrusts.
T: Hex head twists.
W: 2 hours of slotted head pokes.
T: Wax on, wax off.
F: Slotted head slashes.
S: Combo slash/stab/poke/gore routines.
S: Rest (we all know that's the most important part of any WO)

I can help you on Thursday, I have a lot of experience with floors.

x-no-archive: yes

SwStudio said:

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

cheers,

45 miles.

Quoted message said:

S: Combo slash/stab/poke...

Hey hey, captain stabbin!

Quoted message said:

I can help you on Thursday, I have a lot of experience with floors.>

Ahh Grasshopper, Yokuni maki Yagamoto Miaggi.

Aye Matey! Avast!

Aye matey, up your avast, and all that [censored]...

Goals: maybe try a sub-3 at Mont St Michel, 19th June

Mon - Fri REST Didn't miss running til Friday. Aches and twinges
all gone by Wednes evening.

Sat 0:37 6km 4mi 69%HR Easy, just to see that nothing's amiss.
Maybe a dodgy left knee but nothing dramatic.
Sun REST

SwStudio said:

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

last sunday i ran my normal route, which takes about two hours, but i
don't know how far it is. just guessing 9-10 miles or so considering my
shuffle. but my feet still hurt the whole time, felt like pins and
needles in my soles. decided to take a few days off.

thursday i went for a two hour bike ride, but an old knee injury started
to hurt afterwards, and i was like there is no way i'm going to have
foot and knee injuries at the same time, so laying off the bike for now.

friday i worked 11 hours unloading freight. sure i get paid for it, but
i count it as a work out 🙂

saturday i ran 5 miles, feet still hurt. sunday i ran 8 miles in my new
shoes. these don't feel like big blocks of styrofoam, more like big
springie pillows. the only time i didn't like them was going up a long
steep hill, they seemed to fight with me then. still have some pins and
needles and arch pain. goal, get rid of pain and go back to running old
route 4 times a week, if possible. if i manage that, probably won't keep
posting in this thread because then my posts will be even more boring.

hh

SwStudio said:

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

Recouperating from Boston, so:

M: 3.5 treadmill @ 8:30
T: dnr
W: 4 quickly, felt strong
T: dnr
F: dnr
S: Louisville 1/2mary, 1:40:12, 4th 60-64 male. PR by 9 minutes.
S: 6

Plans: rest.

--
Wake

Quoted message said:

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

Mon dnr, abs
Tue dnr, weights
Wed dnr, abs
Thu dnr
Fri dnr, abs
Sat 2.61, weights
Sun 5.02
------------------
Wk 7.63
Yr 708.55

Training Goals: Run pain-free. Left knee has been a problem ever since the
marathon on the 18th. Took almost 2 weeks off to give it a chance to
heal. Sunday's run felt very good, but if it's a meniscus problem, it
may not go away. Just hoping though. I've been doing a lot of stretching
and using "the stick" to massage the quads, calves, hams, and tibialis
anterior muscles.

Have a great week rec.runners.

--
Phil M.

"In running you can't say you want to be the best. You just have to work
very hard, really. You're only a hamstring injury away from oblivion."
--Steve Jones

On Sat, 30 Apr 2005 18:03:25 -0400, "SwStudio" <[email hidden]>

Quoted message said:

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

Mon 4.6 mi easy
Tue 4.3 mi Tempo
Wed 25 min wobbleboard
Thu 4.6 mi easy
Fri 4.6 mi easy
Sat 30 minutes mini-trampoline
Sun hike - hills - about 3-1/2 miles

Total 18.1 miles.

Totally blew getting in my long run on the weekend. Couldn't drag my sorry
hide outta bed. "Listen to what your body is telling you," I have been
advised. Well, my body kept saying, "Sleep. Eat. Sleep. Eat. . . "

--
Daniel
[email hidden]

Quoted message said:

On Sat, 30 Apr 2005 18:03:25 -0400, "SwStudio" <[email hidden]>

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

Mon: 6.3 mi @ 8:42 pace. Around 70F, quite pleasant.
Tue: 6.3 mi @ 9:07 pace. Hi 70's.
Wed: 5.45 mi@ 9:27 pace. Windy, good temp. Freindly dog jumped up on
me and made my knee glitch, but seemed OK afterwards.
Thu: 4.5 mi on treadmill. Very windy outside. Increased speed each
1/2 mile. Legs a little heavy at first.
Fri: Rest Day
Sat: 15 mi, 2x Sabino Canyon, avg 9:32 pace. Got a late start so a bit
warm towards the end. Felt great except for some minor rub spots.
Sun: Rest Day

Total: 37.55 mi

Teresa in AZ

Goals: Grand Prix 10k this Sunday. Then 5k Grand Prix race May 22.
Try to run both at WAVA 70% or better!

"Aye matey,
Up your avast, and all that [censored]..."
~ CaptainStab

"... in ~ ?"
~ Folly