Training Week Ending May 16, 2004

No races in the future, just trying to get faster, quicken
my leg turnover have fun and pick a marathon in the future.
Might to a 5k next weekend.

Sunday: nothing Monday 6 miles Tuesday: weights (legs and
back) 3 miles on treadmill Wednesday: 6 miles 2 x mile (6:44
and 6:40), 2 x 800's(3:14 and 3:19) Thursday 6 miles Friday:
weights Chest and Tri's Saturday: 11 miles

32 miles

Tom

In article <[email hidden]>,

SwStudio said:

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

the week, as i recall it:

s - :45 swim, DNR m - :80 triathlon brick (:50 bike/:30 run)
t - :45 bike, DNR w - :40 fartlek run t - DNR, rest f - :40
easy-going tempo run in rather high humidity. played it
safe. s - DNR, core workout s - will swim about an hour, and
maybe cycle close to an hour. no run.

the plan/goal:

will do a tri brick on monday bike tues. run wed. bike
thurs. rest fri.... and prep for triathlon on sat. sat.
- tri race!

* must conquer my cravings for junk food this coming week! i
was better about it this past week, but still caved in
this weekend with chips and chocolate snacks. will hydrate
lots and concentrate on positive race thoughts.

* avoid people so i don't catch a stupid cold. take care of
the allergies... all the pollens and [censored] in the air have
been a pain lately.

* get ready to rumble!

Cam

Goal: Sydney Morning Herald half marathon next weekend.

Sun DNR Mon 6km 5:00/km Tue 16km 5:00/km including 10x hill
repeats Wed am 9km 4:45/km Wed pm 9km 5:00/km Thu 11km
4:30/km including 6x1km@3:20-3:26 Fri 6km 4:30/km Sat 14km
4:30/km including 6km@3:30-4:00/km Total 71km

Mixed week started sore/fatigued. Indifferent hill session
Tuesday but I felt much better by Thursday, best I've felt
in 2 months, and was finishing most of the intervals
strongly. Saturday's run was less successful. It was meant
to include 6km at race pace. My quads were sore - I assume
from Thursday's intervals - and after going through the
first km much too fast I only managed one km near race pace.
Might have another go Tuesday.

Andrew Taylor

SwStudio wrote in message ...

Quoted message said:

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

Goals: Fall Orienteering race series, and trail 50k race

Sun: ran hilly singletrack trails 1:35, hr 151 Mon: cycled
1:05, hr 131 Tues: walked 0:40, weights Wed: ran 1:03, hr
144 Thur: cycled hills 1:40, hr 134 Fri: treadmill 0:20,
some weights Sat: hiked northern catskills (espcarpment
trail), 19+ miles, 7:20, 6500'+ vertical climb

Quoted message said:

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

Week ending 5/15/04

Recovering from a badly sprained ankle on May 1, in a 25
mile mountain race over rocks. Didn’t DNF, but should have.
Doug, you’d like this one…

Sun: 12 mile fast hike up (135-140 pulse) up Mt. Wilson to
1st light. I beat several cyclists up the mountain while
walking! Something to smile about. Also noted that I was
just 15% slower than when I run the same uphill. Jog down
most of way. Ankle feels better. Tue: 8 miles hike/jog up
Mt. Wilson. Able to slowly jog downhills, but still can’t
toe off on uphills. Wed: 9 miles lotsa hills. Able to jog
most all of it very slowly, but tendon pain in back of knee
slowed me! Thu: 12 miles from 1,500’ – 4,700’ climb to
Inspiration Pt in 1:08, back down in :45. Ran moderate up,
easy down. Felt great. Fri: 9 miles easy, Griffith pony
rides. Tired from yesterday, want to feel strong tomorrow.
Walked 1-2 miles of steep uphills, jogged the rest. Sat: 22
miles, 5,000’ climb to top of Mt. Wilson. Took it easy (2:12
to the top, 1:30 back down). Still can’t push the pace, but
it feels great to run again.

Total: 72 miles.

Goal: 15:59 5k

Monday: pm) 4.5 miles - easy

Tuesday: pm) 4.85 miles in total, 5 x ~1.15km w/3min - hard

Wednesday: am) 4 miles - easy/medium pm) 10.75 miles -
medium

Thursday: pm) 6.9 miles in total, 15 x 30sec w/30sec jog
rec - hard

Friday: am) 7.5 miles - easy pm) 5 miles - easy/medium

Saturday: pm) 5.5 miles in total, 5 x 1000m (track)
w/2min - hard
(3:17,3:12,3:08,3:08,3:07)

Sunday: pm) 13 miles - easy/medium

Total run: 62 miles

--
Brian Wakem

Quoted message said:

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

Mon - rest Tue - 8, tempo on track, 2 mi up, 4 mi @ LT pace
@ 7:10, 2 mi down Wed - 5, recovery @ 8:36 Thu - 7, aerobic
@ 8:01 Fri - 10, medium long @ 8:26 (80 deg F) Sat - 5,
recovery @ 8:45 Sun - 15, medium long @ 8:18 w/ last 5 miles
@ MP (8:00)
----------------------------------------------
Week - 50 Year - 760

Training: Week 3 of 24-week marathon training program. Week
3 of endurance phase.

LT workout on Tuesday: This was the first time I've done an
LT workout on the track. Without the hills, I was able
maintain a faster than normal pace. 16 laps @ LT is
drudgery compared to running on the road. I guess the
advantage of the track is that it is controlled. I think
it's a good way to get a better feel for LT pace and keep
it consistent throughout the duration of the tempo part of
the run. In the future I'll visit the track only for VO2
max or faster workouts.

This week I went from 5 days running to 6 days running. I've
been taking 2 rest days ever since January. The Friday rest
day was replaced with a 10 mile run. The rest of the week
was cut back accordingly to avoid too big of a weekly
mileage increase. I'm being a little more carefull to run
more slowly on the recovery days. I have a heart rate
monitor, but I haven't been using it. Maybe I should use it
for easy days to make sure I'm not working too hard.

Goals:
5/31/04 - Celebrate America 10K. Goal <43:00 (to beat a PR
from 1996)
5/32/04 - Wine Country Half Marathon. Goal <1:40:00 (sub
1:45 for preferred start at the Chicago Marathon)
5/33/04 - LaSalle Bank Chicago Marathon. Goal <3:30:00
(Boston Qualifier)

Have a great week rec.runners.

Phil M.

--
"Get outta here. You're killin' me."

Goals: Work up to 10K on June 12. Maintain mileage for eventual 'thon.

Sun: 17, 2:18:32, ramping up speed to 10K pace last mile or
so Mon: 6 easy Tue: 6 -- wanted to do 5 x 1200m @ 4:40-4:44
but had dead legs and stopped before finishing 4. Also rode
bicycle 14 miles (to & from track plus errands). Wed: DNR
Thu: 12 Fri: DNR Sat: 7.4

Total 48.4

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

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

goals: adjust, hold steady, increase, adjust, hold steady,
increase...Upcoming races: 5K June 3; 5000m track race June
7; marathon Oct 10.

M: 8.5mi (9:25)
N: 8.5mi (8:56), 3mi elliptical trainer, 400m swim
O: 7.5mi incl track workout (800/1600/800, <90s rest, 2 sets
of this) which kicked my ass
P: 10.5mi (8:36)
Q: 6.5mi (8:23) incl 10 x strides Sa: 8.2mi incl 5K (20:22,
4 OA female, 1F40, 74.2% AG) Su: 16mi (8:33)

total: 65.7 miles running, 3 et, 400m swim

This week I've felt a slight recurrence of the the ITB
problem that almost screwed up my marathon earlier this
year. I've been treating it with ice, ice baths (yikes), and
advil, and I'm going to take things a little easier and stay
out of races for a couple of weeks.

The 5K this week was the third in as many weeks, and the
slowest by far. I know you can't expect a PR every time, but
how common is it to have 5K times that vary by 30 seconds or
more? I hope I haven't started the death spiral :-)

good week all

Karen

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

Quoted message said:

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

M 13km easy, weights

T 3min (11mph) --->2min (8mph) x 5, 3km up, 3km down

W 10km easy

T 8km easy

F off

S 6km easy (4:40/km) w/3x1min. strides (5:00
"recovery"😉, stretch

S Mississauge Fila ½ Marathon 1:19:03, 3km up, 3km down

Total 76km (47.2 miles)

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.

Back-to-base after 4 fun races. Goal for now is to build up
to about 70mpw.

M 10.3 T 12 with 5 mile tempo W AM 3 PM 4.3 T rest F rest S
13.1 half marathon S AM 3.5 PM 5.6 easy plodding today

Total 56

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

Quoted message said:

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

Goals:

6/5 Southern California USATF Championships 800m
7/23 Kajaks International Track Classic (Vancouver BC)
800m
8/1 Harry Jerome (Vancouver BC--if they let me in)

MON 10X200 @70% speed, rest 90 sec (extensive tempo) TUE off
WED 2 X 3 X 60m (6.38) THU 2X10X100 @70% speed, rest 60
sec/1 lap walk (extensive tempo) FRI off SAT coaching (high
school sectional championship qualifying) SUN 3 X 4 X 200m
(26.3 ave), rest 60 sec/1 lap walk ("Russian Intervals"😉

weekly mileage 7

Cutting back from 3 to 2 hard workouts/wk for racing peak
for 800. Also cutting back on weights. One more high lactate
workout next saturday, then it's all speed, then race.

Lyndon "Speed Kills...It kills those that don't have it!"
--US Olympic Track Coach Brooks Johnson

Goals: Hold base til marathon training starts on June 7,
Clarence Demar Marathon Sept. 26

Monday: off Tuesday:6.75mi (8:23 pace) Wednesday:7mi (8:40
pace) Thursday:7mi (8:15 pace) Friday: 13.5 mi(8:24 pace)
Saturday: 1 hour of trail running (no idea of distance)
Sunday: 6.8mi club run (8:33 pace) Total: 41.1 miles plus 1
hour of trail running

Felt pretty tired all week I guess from the half marathon
the week before. Decided to try some trail running on the
trails around Waterville Valley. I had fun but I'm the kind
of person that needs to know distance and pace so this kind
of running is something I'll have to get used to. If nothing
else it will be good for recovery runs since it's hard to go
to fast on trails.

Mark

"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,

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

Quoted message said:

the plan/goal:

will do a tri brick on monday bike tues. run wed. bike
thurs. rest fri.... and prep for triathlon on sat. sat. -
tri race!

* must conquer my cravings for junk food this coming week!
i was better about it this past week, but still caved in
this weekend with chips and chocolate snacks. will
hydrate lots and concentrate on positive race thoughts.

* avoid people so i don't catch a stupid cold. take care
of the allergies... all the pollens and [censored] in the air
have been a pain lately.

* get ready to rumble!

I like to have those round rice crackers on hand - the
seaweed flavoured ones are pretty good, actually. They have
few calories and even blasting through a whole package isn't
that bad. Pickles are another alternative to junk that works
for me... stuff like that.

Good luck in the tri, Cam!

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

"qTrader" <qtrader2@(remove)hotmail.com> wrote in message
"]news:[email hidden]...

Quoted message said:

SwStudio wrote in message ...

Quoted message said:

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

Goals: Fall Orienteering race series, and trail 50k race

What 50k race?

--
Doug Freese
[email hidden]
(Remove the NOBS)

In article said:

The 5K this week was the third in as many weeks, and the
slowest by far. I know you can't expect a PR every time,
but how common is it to have 5K times that vary by 30
seconds or more? I hope I haven't started the death
spiral :-)

You can only peak for so long then it fades away -- no-one
can give 100% week after week AND maintain a high training
load at the same time. Mentally and physically, you grow
stale if you try and race all the time. A sluggish race
performance is a sure sign that it's time to back off.
You've done quite well to keep it up for this long on your
current milage.

I'd suggest bagging one of the 5k races on June 3/7, unless
you don't care too much about them. I'd dump Jun 3rd one or
do it as a tempo, and go for the track race. A track race
will be an opportunity for a fast time, provided you don't
fry your legs a few days out.

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

In article said:

Goals: Hold base til marathon training starts on June 7,
Clarence Demar Marathon Sept. 26

Monday: off Tuesday:6.75mi (8:23 pace) Wednesday:7mi (8:40
pace) Thursday:7mi (8:15 pace) Friday: 13.5 mi(8:24 pace)
Saturday: 1 hour of trail running (no idea of distance)
Sunday: 6.8mi club run (8:33 pace) Total: 41.1 miles plus
1 hour of trail running

Felt pretty tired all week I guess from the half marathon
the week before. Decided to try some trail running on the
trails around Waterville Valley. I had fun but I'm the
kind of person that needs to know distance and pace

Just count the damn thing as 7 miles. I mean, it is within a
fairly small margin of 7 miles, right ? Are you concerned
that you will suffer overtraining symptoms if you run "48.2
miles" as opposed to "48.1 miles", or is it more that you
would feel undertrained on "47.9 miles" ?

I hope you measure your training routes with military grade
GPS, otherwise it's entirely possible that you may actually
be running "48.3 miles" and just between you and me I think
that even "48.1 miles" is too high for you anyway -- "47.9
miles" would be much more effective.

Now if you'll excuse me, I'm off to do a 4.72-miler to
finish up my 60.31 mile week.

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

Doug Freese wrote in message ...

Quoted message said:

"qTrader" <qtrader2@(remove)hotmail.com> wrote in message
"]news:[email hidden]...

Quoted message said:

SwStudio wrote in message ...

Quoted message said:

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

Goals: Fall Orienteering race series, and trail 50k race

What 50k race?

Right now I'm looking at either of these or both: Groundhog
Fall 50km Punxsutawney PA Sept 11th Ramapo Mountain Madness
50km Trail Run Oct 23rd

For orienteering I will run at least one "A" meet and 2 or 3
local meets, see www.us.orienteering.org for info.

Quoted message said:

--
Doug Freese [email hidden] (Remove the NOBS)

In article <[email hidden]>,

SwStudio said:

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

Quoted message said:

the plan/goal:

will do a tri brick on monday bike tues. run wed. bike
thurs. rest fri.... and prep for triathlon on sat. sat.
- tri race!

* must conquer my cravings for junk food this coming
week! i was better about it this past week, but still
caved in this weekend with chips and chocolate snacks.
will hydrate lots and concentrate on positive race
thoughts.

Quoted message said:

I like to have those round rice crackers on hand - the
seaweed flavoured ones are pretty good, actually. They
have few calories and even blasting through a whole
package isn't that bad. Pickles are another alternative to
junk that works for me... stuff like that.

Good luck in the tri, Cam!

cheers,

HA.... pickles - another weakness of mine, which is why i
rarely buy them. i go through a jar in a couple of days.
yes, insane. and i love the most garlic-y ones possible.

fed up with rice cakes and stuff like that. used to eat them
constantly and just can't get into them again.

thanks for the luck, David,

Cam