Training Week Ending May 15, 2005

M: harass Ron Grossi
T: harass Rin Grossi
W: harass Ron Grossi
T: harass Ron Grossi
F: harass Ron Grossi
S: harass Ron Grossi
S: Rest
Goals: To boot that jerkoff off of RR.

Dandelions salad and onion wild.
Yummy, oil, vinegar, sugar and a little Italian dressing. Hits the
spot. late eve meal. a every night event till gardens salads in. Just
the dandelion leaves.
the flowers can be made for wine.
roll in grass and start picking.
stems leave alone.

Dude, that's the stuff that comes OUT of me...

re sharpen knifes again. grind wheels.

A fresh body to cut up today Tom?

SwStudio said:

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

goals: avoid a repeat of last year, where I came back from an ok marathon,
improved a lot, had a bunch of hollow victories in stupid little 5k races,
got injured, missed my fall marathon. Upcoming races: 5k May 21;
half-marathon Aug 20; marathon Oct 15.

M: AM 6mi (8:17), PM 30min stairstepper (3.58mi), 15min elliptical (1.8mi)
T: AM 7mi incl 3 x mile, 400 recovery
W: AM 7mi, untimed, PM 30min stairstepper (3.75mi)
R: AM 7mi (8:19)
F: AM 6mi (7:57), I think something's wrong with the GPS
Sa: AM 9mi incl a "3.28-mile" 5k (20:35), 1F OA. First time I ever won a
race.
Su: AM 15mi (8:33), deliberately taking it easy

total: 57.1 miles running, 7.3 miles stairstepper, measly 1.8 miles
elliptical

good week all

Karen

--
live! vicariously!

SwStudio said:

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

tuesday i rode my bike for an hour to a park full of soccer fields. i
spent an hour walking and jogging around them on the grass and then rode
back home.

the result being wednesday my left foot ached. i have to work on my feet
all day, and by the end of it i was walking peg-legged, trying not to
use the arch. right foot has recovered fine, don't know what's wrong
with the left one. mulling on going to the doctor, but hoping for
spontaneous healing still.

thursday, 2.5 hours of cycling

saturday, 3 hours of cycling. i must be doing some work because before
11am on sunday i've eaten a yogurt, oatmeal with butter and applesauce,
a bread and butter and pickle sandwich and several large slices of
mozzarella cheese. and i don't feel full yet. going out for an hour or
two walk later because i just started riding again this may after a 6
month absence, and i don't want to over do it on the bike.

a weekly total of 7.5 hours of cycling combined with a tiny bit of
lurching about on foot.

will just lurk in this thread from now on until i can actually post
about running again,
heather

Quoted message said:

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

Mon rest + abs
Tue 6.00
Wed 3.00 + abs
Thu 5.93
Fri rest + weights
Sat 4.03 + abs
Sun 10.05
-------------------
Wk 29
Yr 759

Training: All runs done at an easy pace. Slowly building up mileage and
weekly long run since Boston.

I had an absolutely awful run on Thursay. The temperat4re was 87°F and
the "RealFeel" was 92°F during my run. For most of the run my HR would
not stay under 88% MHR or upper lactate threshold range. On the uphills
I was in VO2 range. Several times I found myself contemplating walking
(not something I usually do). I felt quesy for several hours after the
run. Thankfully, Sunday morning a front came through Atlanta, which
brought it down to the 60s for the 10-miler. I ran slow, but at least I
was able to keep my HR in the normal long run zone.

Goals: Base building and gradual weekly mileage increase to 40 MPW. I
want to do Boston again in '06. I'm not sure if I want to do any
marathons until then.

Have a great week rec.runners.

--
Phil M.

"It is one of the strange ironies of this strange life that those who
work the hardest, who subject themselves to the strictest discipline,
who give up certain pleasurable things in order to achieve a goal, are
the happiest men. When you see 20 or 30 men line up for a distance race
in some meet, don't pity them, don't feel sorry for them. Better envy
them instead." -Brutus Hamilton

SwStudio wrote in message ...

Quoted message said:

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

mon: 1:42 biked, easy/moderate
tues: 1:29 ran trails, easy/moderate
wed: 1:02 biked, easy
thur: 1:05 ran flat trails, with 3x3mins @ LT+ with 2 min rests
fri: 1:04 biked, easy
sat: 0:35 walk, rest day
sun: 3:28 ran trails, 50% hilly hiking trails 50% flat trails/pavement,
moderate

Goals: 30km trail race mid-Summer, 50m trail race Fall
Lost some weight more to go. Long run felt very good for May, legs felt good
until the end. This is easily an hour longer than I've gone since my
marathon in November (was aiming for just over 3hrs but the course played
out longer on a humid Spring day). I'll see how I recover to gauge better
where I'm at.

-Tony

Goal : decide whether or not to go to Mont St Michel marathon as it's a long
haul and I'm not at all sure to be in sub-3 shape in 6 weeks time - I'd only
get chance to fit in one proper 4-week cycle then taper. Hmmmmmm.

time km mi %HR
Mon 0:56 10 6 72 Easy on roads av 5'40/k 9'07/mi

Tue 0:50 10 6 77 24' up, 13' down
10 x 200/145 in 40"/47" to see what it felt like

Wed 0:46 8 5 69 Accompanied by daughter on her bike 5'34/k

Thu-Fri 0 Planned "rest" due to work

Sat 1:06 12 7 70 Easy on roads av 5'28/k 8'47/mi

Sun 1:40 20 12 81 40'/8k at 70-80%HR, 35'/7k 80-92%HR, 23'/4k down
__________________
5:20 60 37

qtrader2@(remove)hotmail.com wrote:

[...]

Quoted message said:

Goals: 30km trail race mid-Summer, 50m trail race Fall

Anything specific yet?

Quoted message said:

Lost some weight more to go.

Good job! How are you achieving this?

--
Phil M.

Phil M. wrote in message ...

Quoted message said:

qtrader2@(remove)hotmail.com wrote:

[...]

Quoted message said:

Goals: 30km trail race mid-Summer, 50m trail race Fall

Anything specific yet?

Hoping to get into the escarpment trail race, should find out in about 3
weeks: it's limited to about 200. If escarpment falls through I'll look for
another hiking-trail type race in the summer, or maybe a 50k trail. Then I'm
aiming for the vermont 50m, though if I find another 50m that looks better I
might do change plans.

Quoted message said:

Quoted message said:

Lost some weight more to go.

Good job! How are you achieving this?

Calorie restriction, cutting down across the board: smaller meals, smaller
snacks, no ice cream.

-T

Quoted message said:

--
Phil M.

Tony said:

no ice cream.

nooooo!!
ok, no ice cream... sorbet is a good "substitute" for me. my bf's pint
of ice cream in the freezer has 1000 total calories, while the pint of
sorbet has 440 total calories. i like mango or raspberry, but ymmv.

to be fair, i can't even lose the 2.5 pounds i want to get rid of, so my
advice is mostly worthless.
h

Quoted message said:

Quoted message said:

no ice cream.

nooooo!!

I eat Edy's No Sugar Added Fat Free Vanilla ice cream. Basically, it's a
bunch of chemicals whipped into an ice cream-like paste. yummy ;-)

1/2 cup is 90 calories (compare to 150 calories for regualar vanilla ice
cream).

--
Phil M.

qtrader2@(remove)hotmail.com said:

Hoping to get into the escarpment trail race, should find out in about
3 weeks: it's limited to about 200.

I looked at some of the photos on the web site. It looks like a tough one.

Quoted message said:

If escarpment falls through I'll look for another hiking-trail type
race in the summer, or maybe a 50k trail. Then I'm aiming for the
vermont 50m, though if I find another 50m that looks better I might do
change plans.

[...]

Quoted message said:

Calorie restriction, cutting down across the board: smaller meals,
smaller snacks, no ice cream.

That should do it. Usually just more running works for me. With my injuries
the past few months it's been tough keeping my weight down to racing
weight. But I think it's under control now. It was nice to be able to run
10 miles today, come home and unhinge my jaw. ;-)

--
Phil M.

Phil M. wrote in message ...

Quoted message said:

qtrader2@(remove)hotmail.com said:

Hoping to get into the escarpment trail race, should find out in about
3 weeks: it's limited to about 200.

I looked at some of the photos on the web site. It looks like a tough one.

Quoted message said:

If escarpment falls through I'll look for another hiking-trail type
race in the summer, or maybe a 50k trail. Then I'm aiming for the
vermont 50m, though if I find another 50m that looks better I might do
change plans.

[...]

Quoted message said:

Calorie restriction, cutting down across the board: smaller meals,
smaller snacks, no ice cream.

That should do it. Usually just more running works for me. With my injuries
the past few months it's been tough keeping my weight down to racing
weight. But I think it's under control now. It was nice to be able to run
10 miles today, come home and unhinge my jaw. ;-)

Actually yea, the warmer weather and longer days gets me out there more and
that makes it easier.

-T

Quoted message said:

--
Phil M.

98
clown w

Phil M. wrote in message ...

Quoted message said:

Quoted message said:

Quoted message said:

no ice cream.

nooooo!!

I eat Edy's No Sugar Added Fat Free Vanilla ice cream. Basically, it's a
bunch of chemicals whipped into an ice cream-like paste. yummy ;-)

1/2 cup is 90 calories (compare to 150 calories for regualar vanilla ice
cream).

I used to eat Edy's No Sugar Added ice cream, but not fat free. Now I've got
these tofuti chocolate treats on a stick that are 30cal, a similar bunch of
chemicals. My main rule, aside from a cutback on all meals, is no eating
after 8pm, unless dinner is late because of a workout or another reason.
I've always been a night snacker so that's my sacrifice. The motivating
image is picturing myself hauling myself up the 1100' *steep* climb (among
many others) up blackhead mountain in the escarpment race.

-T

Quoted message said:

--
Phil M.

SwStudio said:

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

MON 1:05
TUE rest
WED 1:25
THU 1:05
FRI 1:15
SAT 1:15
SUN 1:50

(+ some body weight exercises and stretching)

This week´s slightly warmer weather brought out dandelions and my
running shorts. At least in my attire I looked like a real runner and
stood apart from the joggers in their jackets and pants:-)

My running still resembles a bad dream, but maybe things aren´t as bad
as they seem: although I´ve painted myself into a corner in that it´s
either a goal of sub-3 or no goal at all for me, I´m beginning to see
I have *all the time in the world* - even as I can hear the clock
tick-tocking away my prime running years in M40:-) - to get going. So
what if I have to churn out weeks of slow running before finding my
feet, it´s not as if there aren´t any marathons after August!

Anders

good week. thought I would get to 40 but didn't. stress test on
thursday left me sore...the incline was up around 15% or more and that
killed my glutes. ran latter that day, and friday, and saturday's runs
were all affected. I did 16 minutes. I think I could have done
another 3 but the tech cut me off. I guess they saw what they needed
and thought that 188bpm was high enough.

m dnr
t 6.63miles on empty, hilly and slowly, 1:03:04
w 7.1miles, flat and slowly, 1:03:52
r stress test in am about 1.5 miles?, 5.55miles flat in afternoon,
48:01.
f bike to and from work, 1 hour easy,
run, 5.55miles flat, 46:51
s 9.65miles, moslty flat, 1:23:22.
s dnr

36miles.

36.5
f w

..

..

..

..

..

OK that breaks down as:

Mo 9 May: 6.5 mi, 51:55 (7:59)
As detailed elsewhere, this was started as a 9:xx pace recovery run
after my first 15 miler of 2005 the day before, but my boneheaded side
got the better of me and compelled me to race, nay decisively crush,
some random doofus in the park.

Tu 10 May: DNR (planned)

We 11 May: 10 mi, 1:20:33 (8:03)
Despite what the clock says, didn't really push it - fairly relaxed
pace turned out to be an 8 min mile. Must be getting fitter.

Th 12 May: 6.5 mi, 56:00 (8:37)
Last night's run caught up with me after all. Tough going, should
have cut this short to recover for Saturday's race.

Sa 14 May: 13.1 mi, 1:36:15 (7:21) + .4 warmup
Queens 1/2 M. Resolve: be more fully recovered for long races like
this; even if they're not primary goals, it's less fun, less
informative, and probably less beneficial training-wise, to go into a
race feeling a bit worn down.

Su 15 May: cross-training (cooking)
Beans & greens stew. Used a pound (dry) black beans, so let's call
it a fartlek. Plus ancho and chipotle chiles, onion, garlic, olive oil
(no lard in the fridge, ah well), turkey drumsticks (kosher) - special
guest appearance replacing the usual chicken thighs (halal), salt,
collard and mustard greens.

Last week's goals:

- missed 1:35 race goal by a minute and change; close enough,
considering
- missed 40 miles in the calendar week but logged 45.5 in 6 days (7-12
May) and 59 in 8 days, easily 2005 highs
- lose a pound - check

This week's goals: enjoy easy running, therapeutic running,
non-goal-oriented running for a week. No speed, just junk. Fully
recover. 2 hours on Sunday if feeling near 100%. Drop another pound.
More quality time with wife; less reading, writing, or obsessing about
running; equal time actually running though. Maybe see some live music
for the first time in too long.

On Sat, 14 May 2005 20:42:02 -0400, "SwStudio" <[email hidden]>

Quoted message said:

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

Mon dnr Thunderstorm, lightning strikes, big hail!
Tue 4.2 mi 10:25 hills
Wed dnr X-Train, 40 minutes mini-trampoline
Thu 5.0 mi 11:42 hills
Fri 4.5 mi 10:30 Track
Sat 4.6 mi 11:19 Track 80°F and seems hot!
Sun 4.0 mi 11:19 easy grades -- warm, high humidity

Total 22.3 mi

Goals - Acclimatization -- summer is just around the corner! Need to get
serious about getting one long run (around an hour and a half) this week.

--
Daniel
[email hidden]