Training Week Ending May 2, 2004

98 clown w

Goals: Big Lake Half Marathon May 8, build base for fall marathon

Monday: Cross training- 18mile Bike (45 mins.) Tuesday:
6.8mi (8:10 pace) Wednesday: (am) 8.8mi (8:11 pace), (pm)
Cross training- 18 mi Bike (45 mins.) Thursday: (am) 8.4mi
(7:45 pace), (pm) Cross training- 18 mi Bike (45 mins.)
Friday: 14.5mi (8:05 pace) Saturday: 6mi (7:55 pace) Sunday:
6mi (7:52 pace) Total: 50.5 miles Run, 54 miles Bike

Notes: Felt good all week and hit 50 miles without realizing
it. Saturday is the Big Lake Half Marathon so no more than 3
days and 15 miles total running before the race. Not sure if
I should taper from the bike as well.

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

goals: inch on up to 70mpw and beyond; get faster
(hopefully); stay healthy (again hopefully). Upcoming races:
5K May 7; 5K May 15; (maybe) 5K May 29; marathon Oct 10.

M: 8.5mi (9:00)
N: 8.5mi (8:57), 4mi elliptical trainer
O: 8mi incl 8x600 (avg 2:21)
P: 10.5mi (8:33), 4mi et
Q: 6.5 mi (8:24) incl 10 x strides Sa: 9.3mi incl 5K race
(19:51, reported in separate thread) Su: 17.13mi (8:16)

total: 68.4 miles running, 8 elliptical

The absolute best thing about yesterday's 5K is that I'm not
sore or injured today (just tired, but that's OK). This
means I must be getting used to the racing flats.

Good week all

Karen

Goals: Ramp up mileage for fall marathon.

Thanks to a sore ankle and some minor emergencies, this was
a cutback week.

Su: 14.2
M: DNR Tu: DNR
N: DNR Th: 10.5
O: 4 easy w/ 3x100m strides Sa: ~6 race, 39:51 (shortened
10K because of flooding on course)

Total ~35.7 miles

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

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

In article <[email hidden]>,

SwStudio said:

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

the week:

s - DNR, nice long swim (getting ready for a sprint
triathlon) m - :45 tempo run, some ITBS bugging me,
stretching and massaging, etc t - :45 bike, DNR w - :45
intervals workout, good form, little ITBS t - :45 bike, DNR
f - :45 run, tempo s - DNR, total rest, some core work and
ITB exercises and stretches s - will swim about one hour
today, no run

goal:

will shoot for the May 22 Early Bird Sprint Triathlon here
in Ottawa. it'll be a 500m swim, a 22k bike, then a 5k run.
i'm ready now, but will just do more training bricks
(bike/run) and will practise transitions more. will also
practise changing bike inner tubes quickly, just in case
🙂

Cam

Quoted message said:

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

Mon - rest Tue - 11 @ 8:02/mi Wed - 6.1 @ 8:19/mi Thu - 9.5
@ 7:36/mi, 4 x 1000 meters @ 5k race pace (6:40/mi) Fri -
rest Sat - 6.2 @ 8:18/mi Sun - 13 @ 8:15/mi (rain, hills)
------------------------------------------------
Week - 46 Year - 663

This was week number 1 of the 24-week marathon training plan
that culminates with the LaSalle Bank Chicago Marathon on
October 10th. The first 10 weeks are the endurance phase.

Thursday's VO2 max workout: This was not part of the plan,
but with a 10K coming up on 5/31, I thought I should throw
in a VO2 max workout every 2 of 3 weeks.

Warm-up: 4,800 meters @ 7:38/mi 4 x 1000 meters in 4:13,
4:08, 4:04, 4:06 w/ 400 meter recovery jog Cool-down: 4,770
meters @ 8:45/mi

Not having done a VO2 max workout in a few years, I wasn't
sure of the feel/pace of my effort. So the first 1000 was a
little slow. 4:06/k
(6:36/mi) seems like a good pace for me right now. I felt
like I could have gone a little faster, but not
sure if I could have maintained that pace on any
additional intervals. I'll find out next week when
I add another 1000 meter interval.

Phil M.

--
"Pain is temporary: the success it brings can be
everlasting." -fortune cookie

Goals: None at the moment.
Mon: 8 miles
Tue: 5 miles
Wed: rest
Thurs: 8 miles
Fri: dnr
Sat: dnr
Sun: dnr

Beginning of the week was good. Felt good, running faster
than of late. End of week was a washout due to work
commitments.

--
Colm

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

Quoted message said:

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

Ran a 5k track race yesterday, the first of the season. I
knocked 24 seconds off my PB. Quite pleased with that given
that it's the first of the season and my training has been
1/2M focused. Would like to go sub 16 this season.

Monday: REST

Tuesday: pm) 5.5 miles in total, 5 x 0.7m w/3min rec,
hillyish - hard

Wednesday: pm) 10 miles - easy/medium

Thursday: pm) 5 miles, fartlek - medium

Friday: REST

Saturday: pm) 5000m track race - 16:27 - 3rd place

Sunday: pm) 11.75 miles, hilly - easy/medium

Total run: ~40 miles

--
Brian Wakem

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

Quoted message said:

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

M 12km easy

T am/40min recumbant pm/treadmill: 2min(11mph) ---

Quoted message said:

2min(8mph) x 8, 3km up, 2km down

W 15k easy

T 8k easy

F off

S 6km easy w/3x1min. strides (5:00 "recovery"😉

S am/Sporting Life 10k: 35:28, 1km up, 3km down pm/5km
recovery

Total: 73km (45.3miles)

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

Haven't posted for a while. Foolishly I sent in an entry for the Sydney
Morning Herald Half Marathon straight after running the Six foot Track.
I was surprised at how quickly I detrained after last year's Sydney
marathon so my plan was to focus on speedwork as soon as possible to
prevent detraining but keep distance down to allow recovery. Here is
a summary of the last 7 weeks:

week 1 12km week 2 66km 6x1km@3:30-3:50/km, 5k time trial in
18:32 week 3 50km 5x1km@3:30-3:50/km week 4 43km speedwork
missed due to stomach virus week 5 89km 5x1km@3:30-3:40/km
week 6 108km 10xhill repeats@1:15-1:25, 6x1km@3:30-3:40/km,
5k time trial in 17:55 week 7 109km 8xhill repeats@1:12-
1:23, 6x1km@3:23-3:30/km

I think the approach has merits. For the first 4 weeks I
felt like I was at 50% for runs of any distance, but more
like 90% for speedwork - I could do 4 reasoanble 1k
intervals before my legs died.

In practice I overdid it a couple of times - should have
done less distance in weeks 2 and 6 and 7 with overtraing
symptoms evident. I don't feel completely recovered yet
particularly on longer runs and the SMH half is only 3 weeks
away. It'll be the real test of this approach.

Andrew

M-Off
T-7 EZ averaged 7:30
W-20 mile bike
R-4.3 EZ, temps in the high 70s. averaged 7:35
F-Off
S-12.8 EZ, averaged 8:00
S-6 EZ with 5x0:30 stride outs. Averaged 7:25s.

Felt really good. My shin is just giving me some twinges
here and there but things seem to be coming back together.
I'm going to take it slow for the next 3 weeks before I
start any big mileage increases. I'll do a 5K in 3 weeks to
see how I am feeling.

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

SwStudio said:

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

Goals: 5/29 Huntington Beach Spring Twilight Distance
Carnival (800m)

Mon 8X200, 45 sec rest (28 ave)

Tue 10X100 @70%speed, 60 sec rest
(extensive tempo)

Wed weights

Thu 3 X 150 @18.5 (~400 speed) 5 min rest

Fri off

Sat beach with wife and kids

Sun 800m race planned, but scratched due to heat
weights instead

total mileage for week: 7

Very opressive heat Sunday in So Cal. It was 100F in Long
Beach at noon. My race was scheduled for 3:15 in the
afternoon. Records were broken all over the area. They might
as well have been holding (mid) distance races in Death
Vally (102F).

I scatched 4 of my high school kids and myself. Fortunately,
I have 3 consecutive twilight races scheduled next.

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

M-off
T-off
W-2 miles
Th-off
F-2 miles
S-off
S-Bloomsday run 12k-I did it in 1h4min. Still waiting for official time.
Beat my brother too. But he hasn't been running much lately so it wasn't
fair.
"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,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

SwStudio said:

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

cheers,

Goal - Gold Coast Marathon July 4 3:00:00

Monday: 32 km in 2:52 (8:39 per mile) (this was my Sunday
long run displaced slightly) Tuesday: 8.5 km in 37:30 (7.06)
Wed: 8*Yasoo 800's in 2:49 2:50 2:50 2:50 2:50 2:49 2:51
2:48 Thur 5km in 21:00 (6:45 per mile) Fri ~13 km in ~65:00
(8:03 per mile) Sat ~6.5km in ~30:00 Sun - ran the Brisbane
Half Marathon in 1:27:40 (see www.lestweforget.com.au). Took
it easy in the first half. Ran the last 6k at 4 minute km
pace (6:26/mile).

I'm starting to feel more confident about going under 3
hours in July. Need to put in a few more 35+ km runs in the
next month.

Daniel.

SwStudio said:

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

M - 3.5 miles @ 8:00 T - 4 miles hilly. W - 2.5 miles @
12:00 T - 4 miles (3 @ 7:30) F - 3 miles @ 12:00 S - 2 miles
@ 8:00 S - 4 miles (including 5K race in 20:19)

total: 23 miles

goals: sub 19:30 5K.

jobs

Goals: ROGAINE 24 hour event July 24/25 (see
us.orienteering.orgus.orienteering.orgOpen ↗ events/rogaine), and a 50k
trail race in the Fall

mon: Ran flat, 60 mins (HR 146 avg) tues: Biked outdoors,
100 mins (HR 139 avg) wed: walk 50 mins Thur: Ran hilly
trail run, 100 mins (HR 152 avg) fri: Biked outdoors, 100
mins (HR 137 avg) sat: walk 50 mins sun: Ran flat 60 mins
(HR 147 avg)

I do a 3 day cross-training cycle of RUN / BIKE / WALK, and
I train exclusively by time, heart rate, and recovery rate.
The 3 day cycle makes for great recovery for both running
and biking and takes any boredom out of the activities. I
found that running even every other day I couldn't recover
from moderately long runs. This way I always feel good when
running or biking as there is enough of a difference between
the two, and I always have 2 days rest for each activity. At
least once a week I run trails and this is automatically an
intense fartlek type of training. On my flat runs I add
intervals just to keep my legs from getting bored. Every 10
days to 2 weeks I throw in a trail run of 2 to 3 hours or a
bike ride of 3 to 4 hours, both of which I'll slowly
lengthen as the season progresses. For me the goal is as
much about enjoying my running and cycling as it is training
for events.

- Tony

In article said:

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

Signing off for spring with 3 races: 1 mile race on thurs,
5k on sun, hmar 1 week from sunday. Goals are sub 5 for
mile, 17:20 for 5k, sub 1:20 for hmar. The almost inevitable
``soft PRs'' for these races will be nice, but it would be
nice to surpass my recent 4 mile performance (5:38 pace)

M 5.6 T 6: hill reps, very tough workout ran with some of
the fast guys on my team W rest T 10.9 track 800, 400, 200,
200, 800, 400, 400, 200, 200, 200, 200
2:24 69.2 33.3 33.5 2:26 71.8 71.3 33.8 34.9
33.1 33.6 F 5.6 S 15 S rest Total 43

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

Immediate goals: 38:00-38:30 in 10km race on May 2 Might run
an 8km race on June 6. Main goal for 2004 is a good
performance in a 5km race in Sept.

M: 45' very easy bike, legs tired from yesterday's race,
easy upper body weights
N: 18km run; legs still tired from race, mostly 4'30"/km,
ran too far
O: 25' easy bike, upper body weights
P: 18km run incl. alternating fast and slow kms; fast in
3'55 to 4', slow in 4'20 to 5'
Q: zero
R: zero
S: 12km run: 10km race in 39:16, another tough one and
again slightly disappointing but weather conditions
were again not good (shortly into race rain began,
wind picked up and temp dropped from 14C to 9C
resulting in tight leg muscles), so that might be part
of why I was slow.

Total run: 48km

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

Quoted message said:

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

Goals: Mad City 10K May 30, Move under 40 min for 10 K by
the end of the summer.

Monday: 4.5 Tuesday: ~5 mi - 10x200 in 45 sec Wednesday: 5.0
Thursday: Weightlifting Friday: 6.0 - Tempo for 4 mi @ 7:10
pace Saturday: Rest Sunday: 6.0 - Shin splits end the long
run very early

Notes: I have been feeling very strong and have been
responding to the speed work over the past 3 weeks. This is
my first time I have had shin splints. I hope I can get over
them quickly.

Mark running.krisandmark.comrunning.krisandmark.comOpen ↗