Training Week Ending May 13, 2007

5/7 run 0:46 very easy 75' cinder
bike 0:27 easy
5/8 run 0:56 very easy 120' cinder
bike 0:40 easy 250'
run 0:38 easy 160' cinder
5/9 run 1:19 easy/mod 75% 360 rolling cinder,
with 0:30 Haddian fartlek @ 83%, pickups to 10k effort
5/10 run 0:55 very easy 75' cinder
bike 0:29 very easy
run 0:42 easy 160' cinder, 5 strides to ~6mpm
5/11 run 0:35 very easy 140' cinder
5/12 run 3:15 mod/hard 79% 4560' ~18.2 miles,
3 hill repeats & side trip as below
5/13 off

9:06 running 1:36 biking

Sat hill repeats (2.5 miles 1340' rocky dirt road)
up 30:48 81% dn 20:57 72%
up 28:03 88% dn 22:51 72%
up 29:46 86% dn 21:51 73%
side trip - rough hiking trail
dn 20:36 74% 50' up 20:35 81% 490'

Week 19 of a 30 week buildup to my July race. I've been doing hilly longer
runs this year, but not the kind of sustained hills that I'll be doing in
the race. It has one section that descends 1450 feet in 2.6 miles, which
takes around 30 minutes because it's so rough. So Saturday I did my first
set of bigger hill repeats this season. Aside from 2 5k races, which are a
side show, this was the first real test of my legs so far this year, and
they held up ok. I went to Doug's backyard for the session today, and it was
such a perfect day to run in the mountains - sunny 55-60 degrees, visibility
15-20 miles. My goal was to get some solid hill work in without aggravating
my sore feet too much, and without aggravating my achillies/calves.

Seeing that a moderate effort on the first lap had me under 31, I was
encouraged. I thought I'd run the 2nd lap at about 85% hr and see what that
got me, but when I was running it I just wanted to go hard, so I pushed it a
bit, not looking at my watch. I knew it would be an uphill PR for me there
since I've always done like 4 laps there and had to save some. This time I
just went as hard as I thought I could and still leave enough for my legs to
hold up well for another 2 hours after that. Uphill PR of 28:03. In a race
only to the top, maybe under 27.

Last year when I was in really great shape 3 weeks after the escarpment
trail, I was training for the vermont 50 miler, and I did 4 laps there - 3
at 30+ mins, one just under 30 mins. But today I was only doing 3, and could
afford to run one of them very hard. It's unlikey I'll have the occasion to
challenge 28 minutes anytime soon. But it was fun 😉 That mountain is
absolutely perfect for long hill repeats, and is a fun place to run.

The net result of the whole workout is that I felt worked but pretty good
after over 3 hours with 110 minutes of harder effort on the uphills, some of
that pretty hard, after running nearly 6 hours in the week before that. The
volume thing must be working after all. I slightly pulled a muscle in my
right quad on the first 20+ min downhill, probably because my legs aren't
used to the sustained downs yet this year - and that shows exactly why you
have to do them - but I think my achillies/calves held up ok. I just hope I
didn't overdo the workout.

Nike Air Pegasus to the rescue. My sore forefeet have been threatening to
cut my volume. The right one has hurt sharply at the beginning of workouts,
and even walking, until it's warmed up sufficiently. Since I have a bunch of
running shoes I was trying different ones on to see if some felt better with
my condition. The pegs, bricky as they are in the '06 model, fit the bill.
Without those it would have been a different week.

The plan from here is 2 more weeks of 8.5+ hrs/week, then take 2 weeks
fairly light, then do 5 weeks of about 7.5 hrs/week with more intensity
leading into a taper for the escarpment trail. Do long runs every 2 weeks
with a race on most other weekends.

Goals:

Lose weight - making progress now
Sub 21 5k
Sub 4 hour escarp trail (30k Fell race), July
Sub 72 mins 10 miler Fall

races done:
4/22 5k 21:48
5/6 5k 21:29
upcoming races:
5/20 Rock. lake 10k
6/3 Yorktown 5k
6/17 Greylock 13.5 mile trail race
6/30 montville 5k
7/29 escarpment trail
9/9 south nyack 10 miler

-Tony

'07 Summary
wk run bike
1 3:02 1:51
2 5:48 1:47
3 6:05 0:42
4 6:43 0:27
5 2:08 0:27
6 7:15
7 7:49 0:25
8 8:05
9 3:02 0:59
10 4:03 0:51
11 8:32
12 4:48 1:50
13 8:13 1:18
14 8:16 0:26
15 8:31 0:27
16 4:16 1:53
17 5:58 3:38
18 8:39 1:37
19 9:06 1:36

"Tony S." <[email hidden]> wrote in message
news:Jfv1i.5891$rT6.5325@trndny08...

Quoted message said:

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

M: 0
T: 11
W: 9
T : 4
F : 0
S: 12 - 1 mile wu, did the Prospect Mtn. Road Race 5.67 miles (1600 ft
elevation gain) and then ran back down 59:50 up, 46:00 back down.

S: 12+ trails
total: 48

goals: 1. Get and keep the body fat down
2. get volume up to 50+ a week on 5 days and introduce some speed.

Possible races:
5/19 Laurel Run 5k or 10 mile or a 5k or 5 miler in town.
6/10 OK5k
7/1 Adirondack Distance Run 10 mile
7/29 - Escarpment Trail Run

On Sun, 13 May 2007 03:05:13 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: wait patiently for some magic to happen. Upcoming races: 5K
May 20; some other short races over the summer; marathon Oct 7.

M: AM 6.25mi (9:01), PM 4.1mi (8:17)
T: 8mi (8:59), afternoon too smoky to run
W: AM 5.25mi (9:01), PM 6mi incl disappointing road speedwork (1xmile,
2x .5mile, 1x .25mile)
R: AM 8.4mi (8:54), just couldn't get moving
F: 6.06mi (8:39)
Sa: 10.1 (8:23), race cancelled due to smoke
Su: 17mi (8:26) as hilly as I could make it

total: 71.2 miles

good week all

Karen

live! vicariously!

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

Quoted message said:

On Sun, 13 May 2007 03:05:13 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

Sa: 10.1 (8:23), race cancelled due to smoke

There is a hilly 10 mile race in July that I ran my best time in in 2002.
It wasn't too hot or humid but it would have been sunny except for the fact
that there was a large fire in Canada which acted like cloud cover. I
usually suffer the worst in the last mile and a half as the race comes out
of the woods and into a town where there is no shade, not a problem that
year.

On Sun, 13 May 2007 03:05:13 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

30 7
1 3
2 5.5 tempo
3 6.5
4 4
5 7 10K race, warm up cool down.
6 4.4

total 37.4
YTD total 589.4

Good week. GumTree 10K was on Saturday. Race report to follow.

Frank

Frank Boettcher said:

On Sun, 13 May 2007 03:05:13 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

30 7
1 3
2 5.5 tempo
3 6.5
4 4
5 7 10K race, warm up cool down.
6 4.4

total 37.4
YTD total 589.4

Good week. GumTree 10K was on Saturday. Race report to follow.

Frank

Oops forgot to change the dates in the spread sheet. should be 7-13.

Frank

Tony S. said:

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

I had a great, full week of running.

Mon: weights & core work
Tues: ran 2 miles
Wed: ran 2.5 miles
Thurs: ran 2 miles
Fri: weights & core work
Sat: ran 2 miles
Sun: ran 5 miles

All around 10 min miles. Felt good.

Total for week: 13.5 miles
Total mileage for 2007: 254.25 miles

Goals: Keep slowly increasing mileage, lose 19 more pounds

Navicular injury gradually clearing up. Can't wait to be able to push on
some of my workouts.

I've signed up for the Topanga 10k two weeks hence. Trails, 1200' of climb,
the kind of thing I love.

If the 10k works out, I'll do some speedwork and see if I can get myself
back to pre-injury shape.

Mon: 7.5 easy, 800' climb, jog all if it.
Tue: 10 Fire run, ~1800' of climb (not counting evacuation from the west end
of the park).
Wed: 6 easy, hike 1200' up, jog down.
Thu: 11 2200' of climb, up to 4000' elev.
Fri: 6 easy, flat around Silverlake reservoir.
Sat: 12 easy/medium, 2400' climb. Topanga 10k course, plus Parker Overlook
loop.
Sun: 11 2400' of climb to Inspiration pt, 4400' elev.

63.5 very careful naricular-healing miles.

Try to get it back up to my normal 70 next week...

--
Posted via a free Usenet account from http://www.teranews.com

Quoted message said:

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

Day Mi Type AHR climb Other
----------------------------------------------------------------------
Mon 0.00 rest --- --- ---
Tue 5.47 rec 81% 633 ---
Wed 7.08 ml 83% 857 weights
Thu 0.00 rest --- --- ---
Fri 8.33 ml 78% 948 ---
Sat 5.13 rec 82% 221 ---
Sun 10.02 ml 82% 1,281 weights
----------------------------------------------------------------------
Week 36.03
Year 790.71

Training: blah

Have a great week rec.runners!

--
Phil M.

Tony S. said:

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

Mon/Tue/Thu/Fri - bike to work (7hr total)
Wed - run, 9.2 mi, 57:xx, pretty hard tempo/progression
Sat - run, 22.2 mi, ~2000 ft climb, 2:30:32 (see mapmyrun link below)
Sun - rest day, easy walk ~7 mi

Saturday was my second and final long run prior to the race in 3
weeks. It went quite well. I wanted a run with one really long hill
that peaked in the second half (to simulate the actual race course).

Here's the race profile:
http://trail.motionbased.com/trail/episode/view.mb?episodePk.pkValue=863795
(click on <elevation> to see profile, then on profile to see larger
version)

And here's the course I ran, and later plotted:
http://old.mapmyrun.com/route/united-states/md/thurmont/397567123
(click <elevation> button on the right to compute the profile)

The only real issue is that I found myself absolutely redlined on the
second peak of that big hill. It was intense suffering for about 5
minutes. Possibly a bit too hard to include on a long run.

Thanks to heather for cluing me in to this nice website. I tried to
get a link to just the elevation profile, but I couldn't figure out
how you did that.

Tony S. said:

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

Runs: 5
Miles: 48.7
Long: 16.3
Time: 7:52

Did another 6x800 session this week but tried not to run the first leg
too fast and aimed more for the 5-mile pace target than the 5k pace.
It was more like what I'd expected at first: challenging but not
overwhelming. Also did my first long run with a waist belt bottle
carrier; I got a stomach ache but I don't know if that's from the belt
or I'm just not used to running with water in my stomach.

This week's episode of things-thought-of-while-running: you can turn
"ipod!" over and it still reads "ipod!". What's that called? An
upside-down-drome? Works with "suns" and "SWIMS" too. And people say
running's a waste of time.

tfactor said:

Did another 6x800 session this week [...] It was more like
what I'd expected at first: challenging but not overwhelming.

That's good to hear...

Quoted message said:

This week's episode of things-thought-of-while-running: you can turn
"ipod!" over and it still reads "ipod!". What's that called? An
upside-down-drome? Works with "suns" and "SWIMS" too.

....but that's far more impressive. Well done, sir! I'm currently
honoring you with a one-beer salute.

Some years ago the future-ex and I used to enjoy "The Brini Maxwell
Show" on public access TV (w-pedia sez Brini subsequently landed a gig
on the style network; brinimaxwell.com indicates NPR connections), and
she would often, having just given a helpful hint, chastise the viewer
with the question "why didn't you think of that?" (1) I hear Brini's
voice asking me that question about these upside down words!

(1) see e.g. http://tinyurl.com/2zjvtp - and determined, nota bene
that she's giving a solution to a wedgie problem).

P.S. 55378008

P.P.S. which goes last, end notes or postscript?

54.10 now-that's-a-little-more-like-it miles, as

Mo ----

Tu PM: 6.60 easy-mod

We AM: 4.15 easy
PM: 4.40 easy-mod

Th AM: 4.35 easy-mod
PM: 4.55 easy

Fr AM: 6.50 impromptu progression to hard tempo pace
PM: 4.30 easy

Sa AM: 11.00 easy

Su PM: 8.25 easy-ish

year to date: 1056 miles

Holy smokes: it suddenly got warm and sunny, and my desire to run,
effort at which I felt like running, and pace at any given effort
all increased dramatically. Like 20-45 seconds/mile faster than
I have any right to expect on nearly every run this week. Now that
we're really out of winter and I'm really kind of training I expect
ten pounds to steadily fall away, which sure shouldn't hurt the
running.

PF isn't gone yet or I'd've run more, but it seems to be slowly and
steadily improving. I'm hitting it with a shotgun approach, some
combination of ice, massage, stretching, strengthening whenever I
feel motivated to do any of them, and consistently ice after postrun
stretch.

upcoming
--------
sun run fun

After a couple of months of not-much-running due to a combination of
factors,
but including a niggling calf muscle strain I'm hoping to get back to some
reasonable running....We have a new family member - an exercise bike...
Even managed a race this week - since my club needed me to run the
statutary 5 races for the year - ran a sandy 5k which was hard on the
footing.
Managed a 20:18 and a 3rd place AG (45-49)

Mon: 8k slow in hot weather (35C, 95F) 30' ex. bike
Tue: 7k. Joined club track session which was
200/300/400/400/300/200 with jogs in between but
didn't push myself. Followed by 1500 in 5:26 30' bike
Wed: 5.5k easy 1hr bike
Thu: off
Fri: 8.5k - 5k race plus w/u c/d
20:18 (splits: 4:01, 4:02, 4:06, 4:12, 3:57) 3/12 AG, 14/125
Sat: 40' ex bike
Sun: 8k 50' bike

Total: 37km (23 miles)

Anthony. Jerusalem, Israel.

Tony S. said:

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

Hello people. This week made some progress in my 2-mile workout, but
everything else suffered as a result. Bleah.

7 May

- Tired. Back+Shoulders @ 6-8 RM. Did 5kg more than last time for
back, same level for shoulders. No other training.

8 May

- Crazy weather made me stop my morning run after my warm up. Tried
again in the afternoon. Ater 10min very easy warmup, 2x1600m at
less than 7 minutes each. I was concentrating more on form and a
smooth stride without braking or noise. Felt quite easy, actually.
HR was a notch higher this time, but near the end I felt I was
running quite efficiently. 10min cooldown, shins tired at the end
of it, but OK.

9 May

- Weights: Chest+Shoulders @6-8RM. Slightly more in bench press.

I think I went too fast yesterday. Today I was feeling quite sore.

10 May

- Run: 30 minutes, mixed terrain. Calves and shins felt really tired,
I still had not recovered from Tuesday. I barely finished the
workout.

- Weights: Legs @ 12-15RM, 10% extra weight on squats, easy on calves.

11 May

- Weights: Biceps+Triceps @ 6-8RM, 10% extra weight on biceps.

Calves/shins still sore from Tuesday/Thursday.

12 May

- Run: 25min easy + 4 strides, while plan was to do 30 min moderate +
8 strides. Felt OKish in the beginning, but not quite fresh enough.
Later on, it was impossible to continue without pushing, so I
stopped.

13 May

- Long run: postponed.

- Day for relaxation. Very easy hike, 3hrs inc breaks, with a couple
of short runs thrown in for fun. I really felt like needing this
break. Then SLEPT for 12 hours.

Plan for next week.

- I think I cannot keep up with this 4-runs-per week schedule at the
moment. I may switch it to an every-other-day schedule. So,
Sunday's long run will be today.

- Also switching my weight training to higher reps, less exercises,
more muscles groups per day.

Quoted message said:

just went as hard as I thought I could and still leave enough for my legs to
hold up well for another 2 hours after that. Uphill PR of 28:03. In a race
only to the top, maybe under 27.

That is a bloody awesome climb.

Quoted message said:

Since I have a bunch of
running shoes I was trying different ones on to see if some felt better with
my condition. The pegs, bricky as they are in the '06 model, fit the bill.

Maybe I should consider something different for when my calves or
shins are feeling sore. Calves -> more heel lift, but shins?? (?)
flat and soft perhaps? (in any case, they are always better onn rough
terrain). Anyway, my first pair of Inov-8 just came in and I can't
wait to try them, see what the hype's all about.

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

Quoted message said:

Quoted message said:

just went as hard as I thought I could and still leave enough for my legs
to
hold up well for another 2 hours after that. Uphill PR of 28:03. In a
race
only to the top, maybe under 27.

That is a bloody awesome climb.

Don't remember exactly, but I think Doug said a guy he knew ran it in about
25, which would be of course 10 mins/mile for the ~1350 feet 2.5 miles. I
wonder what one of the faster mountain guys could do it in. To put things in
perspective, the first leg of the race I'm planning to do this year, the
escarpment trail, is 3.2 miles 1725 feet up on a fairly rough hiking trail,
with rocks, roots, streambed, etc. I was in decent shape last year, and it
took me 49 minutes. On his course record run, Ben Nephew said it took him
just under 32 minutes. Still, I'm happy with the progress I seem to be
making.

Quoted message said:

Quoted message said:

Since I have a bunch of
running shoes I was trying different ones on to see if some felt better
with
my condition. The pegs, bricky as they are in the '06 model, fit the
bill.

Maybe I should consider something different for when my calves or
shins are feeling sore. Calves -> more heel lift, but shins?? (?)
flat and soft perhaps? (in any case, they are always better onn rough
terrain). Anyway, my first pair of Inov-8 just came in and I can't
wait to try them, see what the hype's all about.

Sure, try some different shoes; it might help. Calves/Achilles are very
sensitive to hill training and/or speedwork, but particularly to
combinations thereof. If you're having issues with them, a higher heel might
help temporarily, but you just have to keep on top of them with stretching /
massage / ice preventatively. For example, I know mine will be tight and
have been torn up in the run Saturday, so nothing fast this week until
strides Thursday hopefully. (But it's my quads that have DOMS a bit - which
was somewhat expected 😉

-Tony

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

Quoted message said:

Tony S. said:

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

Hello people. This week made some progress in my 2-mile workout, but
everything else suffered as a result. Bleah.

7 May

- Tired. Back+Shoulders @ 6-8 RM. Did 5kg more than last time for
back, same level for shoulders. No other training.

8 May

- Crazy weather made me stop my morning run after my warm up. Tried
again in the afternoon. Ater 10min very easy warmup, 2x1600m at
less than 7 minutes each. I was concentrating more on form and a
smooth stride without braking or noise. Felt quite easy, actually.
HR was a notch higher this time, but near the end I felt I was
running quite efficiently. 10min cooldown, shins tired at the end
of it, but OK.

I remember the uphill race you want to run, but what goal(s) have you doing
1600s? Risky on low volume if you don't need them specifically.

-Tony

Quoted message said:

9 May

- Weights: Chest+Shoulders @6-8RM. Slightly more in bench press.

I think I went too fast yesterday. Today I was feeling quite sore.

10 May

- Run: 30 minutes, mixed terrain. Calves and shins felt really tired,
I still had not recovered from Tuesday. I barely finished the
workout.

- Weights: Legs @ 12-15RM, 10% extra weight on squats, easy on calves.

11 May

- Weights: Biceps+Triceps @ 6-8RM, 10% extra weight on biceps.

Calves/shins still sore from Tuesday/Thursday.

12 May

- Run: 25min easy + 4 strides, while plan was to do 30 min moderate +
8 strides. Felt OKish in the beginning, but not quite fresh enough.
Later on, it was impossible to continue without pushing, so I
stopped.

13 May

- Long run: postponed.

- Day for relaxation. Very easy hike, 3hrs inc breaks, with a couple
of short runs thrown in for fun. I really felt like needing this
break. Then SLEPT for 12 hours.

Plan for next week.

- I think I cannot keep up with this 4-runs-per week schedule at the
moment. I may switch it to an every-other-day schedule. So,
Sunday's long run will be today.

- Also switching my weight training to higher reps, less exercises,
more muscles groups per day.

On Sun, 13 May 2007 03:05:13 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

Thanks, Tony!

(After broken fibula October 8, 2006)
Squeezed for time this week (work obligations):

Mon 0.0
Tue 0.0
Wed 2.3 miles - hills, 0:31:22, 13:38/mi
Thu 0.0
Fri 3.3 miles - flat, 0:35:19, 10:42/mi
Sat Walk 2.2 miles - hills
Sun 7.6 miles - hills, 1:28:35, 11:39/mi
Totals: Run 13.2 miles, walk 2.2 miles, Time On Legs 3:14:54 -- miles
total okay, hours sort of low. :-P

Goals: 10K on May 27, 10K June 24, 5K July 4 . . . I'm just trying to
have fun this year, make the best of my recovery situation, not
planning any big quest for glory.

The hill-walking and -running is building strength and stability. As
of today I need to average 14.4 miles per week to reach 1000
*Kilometers* by year's end. I have gone running 40 times this year,
and hey, my average pace just dipped below 12:00/mile :-)

Peace,
--
Daniel ( [email hidden] )

--
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