Training Week Ending May 22, 2005

S: 60 min spincycle
M: 3 miles run; 30 min ellipitical; 45 spincycle
T: DNS/R
W: 3 miles run; 30 min ellipitical
T: 3 miles run; 30 min ellipitical; 45 min spincycle
F: DNS/R
S: DNS/R

Goals: Run longer.

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

Quoted message said:

Goals: Run longer.

Spend less time with your fingers on the keyboard and more with your
feet on the road/trail.

-DF

SwStudio said:

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

Since you ask...
I cut back my mileage a bunch because I felt I may have built up too fast for
my 10k. My running goal is to slowly build up to 3, 3, and 4 mile runs. My
health goal is to start doing a little bit of yoga/pilates to hopefully
finally fix my back.

Anyway:
Sun 30 min bike ride (with some hills)
Mon rest
Tue 2 mi (run 8 min, walk 1 min)
Wed Yoga lesson
Thu sore from Yoga; 2 mi (run 9 min, walk 1 min)
Fri rest
Sat 3 mi (run 9 min, walk 1 min)

I was quite pleased that today's run took less than 27 min, although it makes
me suspicious that I actually went 3 miles.

Tim
--
Tim Newsome nuisance.at.casualhacker.net http://www.casualhacker.net/

SwStudio wrote in message ...

Quoted message said:

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

mon: 1:04 cycled flats, easy
tues: 1:11 ran flats, easy moderate
wed: 1:22 cycled flats, easy
thur: 1:15 ran, easy with 6 mins @ HR 177 (LT+)
fri: 1:07 cycled flats, easy
sat: 0:35 walk, rest
sun: 1:01 ran, with 21:37 5k race

This was a relatively easy week after 3 1/2 hr run last Sunday. Recovery
from the long run was great. The 5k race today was a hard tempo workout at
about 95% effort, as I didn't feel like hurting too much. Saved a bit for
the last 300 meters and sprinted past the guy in front of me. At the finish
I got my HR up to 188, which is news to me as I thought my max was about
185, but now I think it's about 190. I did only two short speed sessions so
far this season, 3x3mins @ LT+, and 6mins @ LT+, so this 5k was my third.
From now on my tempo runs will be closer to LT, and not LT+, which I just
did to wake up my legs slightly for this 5k so it wouldn't hurt too bad.

Goals: 30k escarpment trail race on very hilly singletrack at of July (if I
get in), Vermont 50m trail Sept.
Training: Build overall volume, Run 3-4 times/week, bike 3 times/week, long
runs every 2 weeks, tempo run every week.

-Tony

Quoted message said:

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

Mon 0.00 rest + abs + weights
Tue 8.67 ez
Wed 4.00 ez + abs
Thu 6.93 ez + weights
Fri 0.00 rest
Sat 11.10 general aerobic + abs
Sun 4.51 ez
--------------------------------
Wk 35
Yr 794

Training: All runs done at an easy pace. Picked it up to the general
aerobic zone (somewhere between long run pace and LT pace) on Saturday's
long run. Slowly building up mileage and weekly long run since April
marathon.

Traveled to Chicago for the weekend. Nice 60 F. weather, flat as hell.

Goals: Haven't really come up with any goals other than base building and
gradual weekly mileage increase to 40 MPW, adding an LT here and there. 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.

qtrader2@(remove)hotmail.com said:

Phil M. wrote in message ...

Quoted message said:

Goals: Haven't really come up with any goals other than base building
and gradual weekly mileage increase to 40 MPW, adding an LT here and
there. I want to do Boston again in '06. I'm not sure if I want to do
any marathons until then.

Since Boston is so far away, why not dig up an intermediate length
trail race you can do this summer, preferably chosen for the scenery?
Even a 50k trail wouldn't stress it like a road marathon.

Sounds good, but I'm just don't feel like thinking too hard about that
right now. I seem to do pretty well focusing on a long term goal.

--
Phil M.

SwStudio said:

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

MON 1:05 slow running

TUE 1:15 slow running

WED 0:00 (Tried to escape my wretched sub-3 obsession, but got stuck
in the hole in the wall: my head´s still too big...

THU 1:35 slow/easy running; my legs seem to have thawed alright, my
pace is 5:30-5:40min/km now and there are moments when I don´t feel
trapped in a strange body:-)

FRI 1:15 slow/easy running

SAT 1:15 slow/easy running; "J´ai vu une hirondelle!"

SUN 1:50 slow/easy running; warm, 20°C!

I shall not rush things, I shall not rush things, I shall not rush
things until...well, until my running base is strong enough to support
something - which probably won´t be until I find myself doing "easy
running" at 5:00-5:10min/km.

I´ll add 20min, tops, to next Sunday´s long run, though.

Anders

148 =week
1853 = year.
31+28+31+30+22=142 days of 2005
1867÷142=13.21 a day
Lowtuc the biker

longer trips a go. 360°
understand some info in future well not be told. just the number is all
you well get.
the prey......
P.s.. full moon and thanks for the roads....
you still the best. fuw

Quoted message said:

WED 0:00 (Tried to escape my wretched sub-3 obsession, but got stuck
in the hole in the wall: my headïs still too big...

This conjured up thoughts of "Here's Johnny!"

--
Phil M.

On Sat, 21 May 2005 18:00:06 -0400, "SwStudio" <[email hidden]>

Quoted message said:

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

Mon 5.0mi 10:07/mi rolling
Tue 4.6mi 11:19/mi hills
Wed dnr 45 minutes mini-trampoline
Thu 5.1mi 10:32/mi flat
Fri 4.6mi 11:18/mi hills
Sat 7.8mi 12:10/mi rolling, stop lights, walk breaks...
Sun dnr 1 hour liesurely walk

Total 27.1 miles this week, got my long slow day in!

Goals -- continue at about this level (24 miles per week plus or minus a
few), stay healthy, and have fun.
--
Daniel
[email hidden]

I've been feeling something in my knees. sort of behind or under the
kneecaps. sometimes the right leg, sometimes the left. usually get a
sensation about 15 minutes into a run. sometimes felt something later
in the day. yesterday morning and this morning I felt something in my
left knee when getting out of bed. similar to knee trouble I had last
fall...I did get carried away over the last few weeks...holding or
increasing miles and doing one or two hard runs on hills. also, since
I've been running longerish, I've had less time for stretching...i've
limited my stretching to a few calf stretches after every other run or
so...should get back on that horse. started doing those leg lifts from
one of ozzie's posts that are supposed to strenghen that lobe of the
quad. this week I'll keep the mileage at about 20, with all 3-4mile
super slow runs with lots of stretching and doing those exersizes.

m 6.1miles, mostly flat, on empty, 51:25.
t 7.1miles, flat, 59:52.
w bike to and from work, 1:10, dnr.
r bike to and from work, 1:10, dnr.
f 7.21miles, few hills, on empty, 1:01:15. bike to work, 40min.
s 6.1miles, mostly flat, on empty, trying to run slower, 51:52.
s dnr.

anders said:

Does this mean (a) that you´re going to let your club down in the
"Championnat de France" in Mt. St Michel,
(b) that your club is doing
well enough, thank you, without you, (c) that your club has decided to
give the thumbs down for the CdeFdeM, or (d) none of the above?

All and none :-P

a)&b) It's an individual qualification so if I don't go, we'll lose a point
or two for the year total, but as we aren't up to winning anything anyway
it's a relative loss.

c) I haven't found anyone else from the club who'll be going, because the
race is on the same day as the 10km national championships (who elected
these idiots at the FFA?). Most club runners who qualified for the marathon
are also qualified on 10K. Except me. And the 10k race is less than 100km
from Tortoise

I _still_ haven't decided if I'll do it or not, but it's not a goal as such.

anders said:

WED 0:00 (Tried to escape my wretched sub-3 obsession, but got stuck
in the hole in the wall: my head´s still too big...

:-)

Quoted message said:

THU 1:35 slow/easy running; my legs seem to have thawed alright, my
pace is 5:30-5:40min/km now and there are moments when I don´t feel
trapped in a strange body:-)

If that's at 70%FCmax, things are better than you were letting on.

Quoted message said:

SAT 1:15 slow/easy running; "J´ai vu une hirondelle!"

"Une hirondelle a fait le printemps"? PS africaine ou européenne?

Quoted message said:

which probably won´t be until I find myself doing "easy
running" at 5:00-5:10min/km.

Is this species of easy the same as the 5:30-40/km sort?

anders said:

I shall not rush things, I shall not rush things, I shall not rush
things until...well,

I love that.  May I please use it sometime?

Karen

--
live! vicariously!

joe positive said:

Quoted message said:

I shall not rush things, I shall not rush things, I shall not rush
things until...well,

Quoted message said:

I love that. May I please use it sometime?

Do you mean the mantra or the modifier? Well, probably the latter:-)

Sure! I have noticed that you, too, could sometimes do with a miniature
brakeman inside your head.

Anyway, since it´s perfectly human to err and quite human to do the
same stupid mistake again and again it is important to include a sane
modifier or exit clause in any promise you make to yourself: if there
isn´t any, your mind will invent a foolish one sooner than you
think...

Anders

steve common said:

If that's at 70%FCmax, things are better than you were letting on.

HRavg has been a beat or two below 70%HRmax, yes - and I know better
than to refuse to see that any increase in pace at any given HR is a
sure sign of a desired response to training! In fact I was so happy I
decided to postpone the more intense "wake-up" sessions until later and
to see how far this kind of base building method will take me before
doing anything else.

(But I assure everyone I´m not letting on anything; I´m describing
*my subjective sensations* as honestly and accurately as possible and
the same pace/HR can feel "easy", "not easy enough", "I wouldn´t call
this easy" etc...)

Quoted message said:

"Une hirondelle a fait le printemps"? PS africaine ou européenne?

Hirundo rustica or barn swallow, I think. It does winter somewhere in
Africa, south of the equator. BTW here up north one doesn´t make a
_summer_. (BTW2, Andrew Taylor hasn´t posted in ages...)

Quoted message said:

Quoted message said:

which probably won´t be until I find myself doing "easy
running" at 5:00-5:10min/km.

Quoted message said:

Is this species of easy the same as the 5:30-40/km sort?

Yes - with emphasis on the subjective sensation! The "%CFmax" will
probably be a bit above 70, though, at that point. (It will take more
"real" training to achieve 5:20min/km at 70%HRmax, let alone better.)

At http://www.fu-mathe-team.de/daniels.yaws there is a rather
interesting "Daniels Rechner" (by Carsten Schulz, a 2.38-marathoner who
has posted here, too). It makes no claim to exactness (or to being
scientific or literally according to Daniels), but it gives us what
could perhaps be called "theoretical relation":

%HRmax 70% 85% (HM time)
pace 5:40 4:33 1:33+
5:30 4:25 1:28
5:20 4:17 1:25
5:10 4:09 1:22
5:00 4:01 1:19

We can see that (1) I´ve still a long way to go, (2) it pays to keep
running "slow", and (3) last year the sub-3 was as good as mine:-)

Anders

steve common said:

And the 10k race is less than 100km
from Tortoise

LOL gotta love automatic spelling checkers :-D

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

steve common said:

Quoted message said:

If that's at 70%FCmax, things are better than you were letting on.

Quoted message said:

HRavg has been a beat or two below 70%HRmax, yes - and I know better
than to refuse to see that any increase in pace at any given HR is a
sure sign of a desired response to training! In fact I was so happy I
decided to postpone the more intense "wake-up" sessions until later and
to see how far this kind of base building method will take me before
doing anything else.

Sounds good to me.

Quoted message said:

(> "Une hirondelle a fait le printemps"? PS africaine ou européenne?

Quoted message said:

Hirundo rustica or barn swallow, I think. It does winter somewhere in
Africa, south of the equator. BTW here up north one doesn´t make a
_summer_. (BTW2, Andrew Taylor hasn´t posted in ages...)

I "see" Andrew Taylor on the Aussie coolrunning site. (an excellent website
BTW) There was some discussion of this newsgroup there recently and the
unfortunately not surprising reasons why some of those Aussie posters
are no longer here...

Quoted message said:

At http://www.fu-mathe-team.de/daniels.yaws there is a rather
interesting "Daniels Rechner" (by Carsten Schulz, a 2.38-marathoner who
has posted here, too). It makes no claim to exactness (or to being
scientific or literally according to Daniels), but it gives us what
could perhaps be called "theoretical relation":

%HRmax 70% 85% (HM time)
pace 5:40 4:33 1:33+
5:30 4:25 1:28
5:20 4:17 1:25
5:10 4:09 1:22
5:00 4:01 1:19

We can see that (1) I´ve still a long way to go, (2) it pays to keep
running "slow", and (3) last year the sub-3 was as good as mine:-)

"slow and steady etc.." :-)

Anthony.

steve common said:

Quoted message said:

And the 10k race is less than 100km from Tortoise

Quoted message said:

LOL gotta love automatic spelling checkers :-D

The human brain is a marvel, too (or at least rather well geared
towards rapid recognition of familiar patterns): there wasn´t anything
LOL-worthy in that sentence when I read it:-)

FWIW the automatic obscenity filters which are based on US standards
and English language can cause some idiotic but not unamusing problems
in non-English forums: if one wants to advise someone to pay urgent
attention "to recovery" in a Finnish running forum, one must avoid the
grammatical case of the word "lepo" which´ll inevitably result as
"lethingy"(1)...

(1) For those of you who have forgotten most of your Finnish (or
aren´t as hip on non-PG words as they perhaps should: the illative of
the word is "lepoon".

Anders (who quite likes nn occasional dirty word, especially in a
foreign language)