Training Week Ending May 20, 2007

Tony S. said:

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

now heading into race taper week. here was last week's regimen:

s - 2:05 long run
m - dnr, core workout
t - dnr, core workout
w - 1:00 tempo run, strides
th - dnr, core workout
f - 1:00 tempo run, strides
sa - dnr, core workout
su (today) - dnr, core workout

GOALS:

stay rested, properly fed, and keep the legs feeling good for next
Sunday's half marathon. feeling strong now, and just want to keep it
that way.

after the half, might drop the long runs down in distance a bit, then
aim for a July 10-miler race.

s'all fer now,

Cam

onemarathon said:

Tony S. said:

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

stay rested, properly fed, and keep the legs feeling good for next
Sunday's half marathon. feeling strong now, and just want to keep it
that way.

Wooh, go get'em!

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

Tony S. said:

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

A great week, with two breakthroughs!

14 May

- OK, did the postponed long run last evening. It paid off being a
bit fresh. It was a 450-500m ascent, 3.5km, done in 32mins, with a
2-min walk break at the steepest part. I ran down relatively fast in
25mins.

Splits, with average HRs:
50m 150m 250 400m 450m
Up: 3:45@145 > 7:25@168 > 6:08@172 > 9:55@175 > 4:36@175 -->
Down: 3:23@138 < 6:00@148 < 3:53@149 < 5:07@146 < 5:12@151 <---

I was still feeling a bit fresh at the end, so the workout was fine.

15 May

- Weights: 15-25 RM upper body, 2-4 sets depending on whether doing
isolation/combination exercises.

16 May

- Run: 10 min warmup, then 4400m@20:44, speed around 12-14kph most of
the time on the 400m splits (approx. measured). Heart rate slowly
climbed from 150 to 179. A bit faster towards the end, felt
relaxed. 10 min cooldown at easy pace, barefoot. Shins OK, calves
a bit tight afterwards. Worried about the hip initially, but turned
out just fine.

17 May

- Off. Driving.

18 May

Feeling a bit low on energy today.

- Run: Rolling hills, 4.5k@30min

- Weights: Whole body, 2 sets @ 25-15RM, took 1:30

19 May

Feeling fresh

- Run: Almost flat trail, 3.6k@20min, plus 1600m@10min barefoot.
Followed by 8 50-100m strides, the first 4 of which barefoot. Soles
of feet burned... perhaps I did too much barefoot warmup. It was
also a bit warmer today, at 22C.

- Nap.

- Weights: 2 sets @ 25-12RM Upper body, 1:00

20 May

- Hike: 4hr, 700m climb, some technical parts. Small blister on one
foot, probably exacerbated from yesterday. Tomorrow off running to let
it heal.

Might do a mixed low-volume routine for the weights the next couple of
weeks. Just the usual 1-2 warm up sets at 8-10 reps plus 1-2 working
sets at 6-8 reps, targeting one muscle group each day, but also doing a
workout for the rest of the muscles, with 1-2 sets at 12-25 reps.

If I still have significant blisters, I'll switch my run for biking or
weight training.

Have a good week,

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

5/14 run 0:45 very easy 120' cinder
5/15 run 0:54 very easy 75' cinder
bike 0:28 easy
run 0:45 easy 160' cinder
5/16 off - dramtic storm, no power when got home, BUT
legs shot anyway, joints sore, achey all over
5/17 run 1:02 very easy 220' cinder
5/18 run 0:56 easy 220' cinder, 5 strides
run 0:41 very easy 160' cinder
5/19 off - legs just tired
5/20 run 0:58 easy, warmup / cooldown
run 0:45:47 mod/hard 90% 10k race

6:46 running

Tough week following big hill repeats last weekend. I must have overdone
that workout a bit, but I also should have planned more recovery early in
the week and not have tried a 2-a-day Tuesday (or Friday). In any case I
decided not to push my legs when they were again tired Saturday. I figure if
you really have to drag yourself out there, you're usually better off
skipping that day.

The race was good hard workout for me, on decidedly unfresh legs, a sore
left knee and banged up feet. 6:41, 7:40, 7:34, 7:33, 7:32, 7:26, 1:19.
Don't know how the first mile was that, think the marker was off a bit. Only
100 people. Only the last 2 miles had my HR up high. Caught up to a kid just
before 5 miles, advised him to shorten his stride, then we ran together
until 6, when he unleashed a pretty impressive kick for a 13 year old.
Didn't even think of contesting that on my sore legs. He said he's run 5:56
mile officially, 5:18 unofficially and 2 hr HM. That I was easily
conversational in the last mile suggests I had plenty of aerobic capacity,
but with legs that couldn't go. Hmm maybe need some oil, saw some smoke and
smelled something burning this week 😉

Goals: lose weight, 5k in 2 weeks sub 21?, Greylock 13.5 trail race
(probable), Escarpment trail run end of July.

-Tony

On Sun, 20 May 2007 03:46:05 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

May Miles

14 5.5
15 6.5
16 6
17 0
18 7.4
19 6 Intervals
20 5.7

total 37.1
YTD total 626.5

Good week.

Goals: two 5K's on the next two weekends.

1. Sandy Shoes 5K. No PR in the making here, this course while
flatter than any I've ever run, is long. I say that because I will
come back and run a sanctioned course the next weekend, much harder,
hotter, hills and will finish a minute faster. Done that the last two
years.

However, it is a small race, my one chance for a GM and over the past
three years, my family has taken 70% of the available trophies. No
AG's, race is too small. Youngest son is defending champ, should win
again.

2. Elvis Presley "running with the king" 5K. Going to take a shot at
a PR with this one. Need to break 23. My goal for the year is 22:30
but not sure this will be the race. Would like to win the 60-64 AG at
this race. Been second the last couple of years in 55-59.

That said, primary goal is to have fun at both races.

Frank

"Tony S." <[email hidden]> wrote in message
news:1wP3i.3178$ix.672@trndny01...

Quoted message said:

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

M: 0
T: 9 w 4 x 400 on trails
W: 11
T : 6
F : 0
S: 0
S: 16 - mostly trails some road

total: 42

There's some kind of bug going through the family.
I felt crappy on Saturday so I took an extra day off.

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:

6/3 Nipmuck Trail Marathon
6/10 OK5k
7/1 Adirondack Distance Run 10 mile
7/29 - Escarpment Trail Run

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 --- --- weights
Tue 5.91 rec 81% 545 ---
Wed 9.02 ml 80% 872 ---
Thu 0.00 rest --- --- weights
Fri 8.74 ml 79% 1,789 ---
Sat 5.22 rec 79% 770 ---
Sun 12.35 ml 82% 1,420 ---
----------------------------------------------------------------------
Week 41.24
Year 831.95

Training:

Last week was "blah," this week is blah+. Guess I'm getting used to the
slow running. Crazy run on Friday with 1789' climb in 8.7 miles. Sunday
was gorgeous whether. Ad-libbed the route a few times and crossed the
railroad tracks where nobody should be crossing. Thick brush hiding the
tracks from the main road. I tripped and fell on the tracks. I was OK,
but thinking this would not be a great place to hit my head and become
unconscious.

Racing:
7/4/07 - Peachtree Road Race 10k
Fall '07 - Some marathon somewhere. Maybe I should start looking?

Have a great week rec.runners!

--
Phil M.

Quoted message said:

s - 2:05 long run
m - dnr, core workout
t - dnr, core workout
w - 1:00 tempo run, strides
th - dnr, core workout
f - 1:00 tempo run, strides
sa - dnr, core workout
su (today) - dnr, core workout

That's a lot of core. Is that normal for you, or are you just feeling like
you need to do something since you're tapering?

Quoted message said:

stay rested, properly fed, and keep the legs feeling good for next
Sunday's half marathon. feeling strong now, and just want to keep it
that way.

Based on your consistent training, you should do quite well. Good luck!

--
Phil M.

Phil M. said:

[email hidden] wrote:

Quoted message said:

Last week was "blah," this week is blah+. Guess I'm getting used to the
slow running. Crazy run on Friday with 1789' climb in 8.7 miles.

Long and gradual, I take it. I've climbed a similar amount this week, but
nearly as long. How did you get back?

Quoted message said:

Sunday
was gorgeous whether. Ad-libbed the route a few times and crossed the
railroad tracks where nobody should be crossing. Thick brush hiding the
tracks from the main road. I tripped and fell on the tracks. I was OK,
but thinking this would not be a great place to hit my head and become
unconscious.

Ouch!

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

On May 20, 10:49 am, Christos Dimitrakakis <[email hidden]>

Quoted message said:

onemarathon said:

Tony S. said:

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

Quoted message said:

stay rested, properly fed, and keep the legs feeling good for next
Sunday's half marathon. feeling strong now, and just want to keep it
that way.

Wooh, go get'em!

Thanks, I plan to!

Cam

Phil M. said:

That's a lot of core. Is that normal for you, or are you just feeling like
you need to do something since you're tapering?

i've found that my posture becomes poor when i'm fatigued, and some
sets of ab exercises really helps in that dept. also, working on this
area has helped keep some other problems (hip, piriformis, etc) from
popping up again. it's all about the core 🙂

Quoted message said:

Based on your consistent training, you should do quite well. Good luck!

thanks a lot, Phil. i feel stronger and better trained for this half
than i have for the previous few. just smarter training this time
around... listening to the bod more than usual.

Cam

Frank Boettcher said:

1. Sandy Shoes 5K. No PR in the making here, this course while
flatter than any I've ever run, is long. I say that because I will
come back and run a sanctioned course the next weekend, much harder,
hotter, hills and will finish a minute faster. Done that the last two
years.

However, it is a small race, my one chance for a GM and over the past
three years, my family has taken 70% of the available trophies. No
AG's, race is too small. Youngest son is defending champ, should win
again.

2. Elvis Presley "running with the king" 5K. Going to take a shot at
a PR with this one. Need to break 23. My goal for the year is 22:30
but not sure this will be the race. Would like to win the 60-64 AG at
this race. Been second the last couple of years in 55-59.

That said, primary goal is to have fun at both races.

best of luck in both races, Frank. they both sound like fun,
especially the Elvis one. do people actually race in costume? go get
that AG!

Cam

Phil M. said:

Last week was "blah," this week is blah+. Guess I'm getting used to the
slow running. Crazy run on Friday with 1789' climb in 8.7 miles. Sunday
was gorgeous whether. Ad-libbed the route a few times and crossed the
railroad tracks where nobody should be crossing. Thick brush hiding the
tracks from the main road. I tripped and fell on the tracks. I was OK,
but thinking this would not be a great place to hit my head and become
unconscious.

Phil, quite the variety in running.... from major climbs to tripping
on railroad tracks. just don't become a statistic, eh?

Cam

Quoted message said:

i've found that my posture becomes poor when i'm fatigued, and some
sets of ab exercises really helps in that dept. also, working on this
area has helped keep some other problems (hip, piriformis, etc) from
popping up again. it's all about the core 🙂

I've been neglecting the core lately. Normally, about 3 times per week,
I'll do a 20 minute core workout while at work. But things have been so
hectic that I haven't been able to. Guess I need to find some time to do
it, whether at work or at home.

Quoted message said:

thanks a lot, Phil. i feel stronger and better trained for this half
than i have for the previous few. just smarter training this time
around... listening to the bod more than usual.

The only thing I hear from my bod are those noises that I like to blame on
the dog. ;-)

--
Phil M.

Quoted message said:

Quoted message said:

Last week was "blah," this week is blah+. Guess I'm getting used to the
slow running. Crazy run on Friday with 1789' climb in 8.7 miles.

Long and gradual, I take it.

No, more like a roller-coaster. Lost of little ups and downs.

--
Phil M.

71 miles, as

Mo AM: 4.15 easy

Tu AM: 7.85 easy-mod
PM: 4.15 easy; vanity ice bath

We AM: 4.15 easy
PM: 4.15 easy

Th AM: 7.65 easy
PM: 4.15 moderate; beer-aided

Fr AM: 7.85 easy
PM: 4.65 easy

Sa PM: 6.50 moderate

Su AM: 15.75 easy except one 3.35 mile loop close to MP

year to date: 1126 miles

Again my "easy" pace is quicker, and a little more effort, than it's
generally been. Not really intentional; I'm just letting my body
pick a pace and it's generally choosing to go a little harder (and
getting a better return on that effort than I keep expecting) than
what I'm accustomed to. Specifically: whereas for much of the last
year or more I've generally fallen into about a 8:40/mi groove when
setting out to run "easy", last couple weeks the groove I find is at
8:05 most often. Average pace overall for the week's 71 miles comes
to 7:52, surely a "PR" for me.

I still expect to find a slower "recovery" gear when workouts and/or
higher volume become part of the mix. Maybe tomorrow.

PF still not gone and maybe not much improved this week, but at least
not getting worse. Walking seems to provoke it more than running (I
probably walked at least 15 miles over the course of the week, not
unusual, including 6 or 8 Saturday morning). But walking, I seem to
do best with cushion and support (hiking boots seem much better than
either cushy but non-supportive waterproof sandals or supportive but
non-cushy Birkenstocks) while the less shoe the better (especially
Air Streak XC) for running.

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

Tony said:

5/15 run 0:54 very easy 75' cinder
bike 0:28 easy
run 0:45 easy 160' cinder

Is this a bike sandwich / "brick" / single workout, or two separate
runs? Just curious.

Quoted message said:

I figure if you really have to drag yourself out there, you're
usually better off skipping that day.

Agreed.

Quoted message said:

5/20 run 0:58 easy, warmup / cooldown
run 0:45:47 mod/hard 90% 10k race

The race was good hard workout for me, on decidedly unfresh legs, a
sore left knee and banged up feet.
[...]
That I was easily conversational in the last mile suggests I had
plenty of aerobic capacity

Yeah, I should think so. Nice effort!

Hope your legs freshen up, de-sore, and un-bang. Gotta think you're
likely to put a couple good races together this year.

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

Quoted message said:

Tony said:

5/15 run 0:54 very easy 75' cinder
bike 0:28 easy
run 0:45 easy 160' cinder

Is this a bike sandwich / "brick" / single workout, or two separate
runs? Just curious.

The first was a morning bike to the trailhead, where I ran, and back. Then a
shorter run out the door in the afternoon.

Quoted message said:

Quoted message said:

I figure if you really have to drag yourself out there, you're
usually better off skipping that day.

Agreed.

Quoted message said:

5/20 run 0:58 easy, warmup / cooldown
run 0:45:47 mod/hard 90% 10k race

The race was good hard workout for me, on decidedly unfresh legs, a
sore left knee and banged up feet.
[...]
That I was easily conversational in the last mile suggests I had
plenty of aerobic capacity

Yeah, I should think so. Nice effort!

Thanks. This year I decided to do some of the really local races, figuring
that every 2 weeks it makes a nice addition to my otherwise relatively slow
miles (though I intend to add more Hadd and tempo work soon). It's funny I
really don't know my PRs from earlier years. I think I ran sub-42 back when
I was 18, and then sub-43 on 15mpw when I was about 30. But 10k is a painful
distance IMO. Hey, trails and mountains can be challenging, but if you
choose the right course, there are pleasant distractions. OTOH road races
are rather stark and brutal if run hard.

Quoted message said:

Hope your legs freshen up, de-sore, and un-bang. Gotta think you're
likely to put a couple good races together this year.

Thanks. I have a schedule I'm trying to keep to, which called for a bit more
volume this week. If I can get through another week, then I plan to back off
significantly for about 10 days to let things heal. After that the plan is a
bit less volume with more intensity for 5 weeks, then taper. Adjust and
season to taste 😉

-Tony

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, 6.6 mi, 41:xx, quite hard
Sat - run, 13.6 mi, 1300 ft climb, 1:26:xx, started reasonable, got
very hard
Sun - stationary bike, 1hr, mostly moderate, with a couple of 2-3
minute repeats (very hard)

2 weeks til the marathon. Saturday was the last real training run, so
pretty much the hay's in the barn now. Might do a bit of tempo this
midweek, but only easy running after that. Looking forward to
inserting some rest days during the final 2 weeks of taper.