Training Week Ending May 23, 2004

In article <[email hidden]>,

SwStudio said:

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

a slight easing back on this sorta-taper week - here goes:

s-:45 swim m-triathlon training brick - :40 bike / :30 run
t-rest w-:40 tempo run t-:40 bike f-total rest sat -
completed Ottawa Early Bird Sprint Triathlon - yeehaaaaw!

the race was a blast! this has been my focus for months now,
and i managed to meet my time goals in it. see my separate
race report for details.

now what? i'll shoot for another tri, but not sure how soon.
maybe in a month or two. it would be cool to get in the odd
road race, too. no firm plans yet.

s'all, folks. thanks for reading,

Cam

Goal: Decent miles, some speedwork, run a good XC 5K

Sun: DNR (traveling) Mon: 4.2 Tue: DNR Wed: 13.6 including
3x1200m @ 4:44 (wanted to do more but the heat got to me)
Thu: 4.2 Fri: 6 w/ 8x100m strides Sat: 5K XC race in 20:01
(5th OA, 1st AG) plus 1 warmup & 3.1 cooldown with 6 x 1:30
race-pace intervals

Total 35.2 miles -- a bit low.

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

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

Still taking it easy on my left ankle sprained 5/01. Can’t land on forefoot
on downhills yet,
can't run fast. Can't wait to do some speedwork since my base is pretty
good now.
Sun: 0
Mon: 10 miles easy on moderate hills in Griffith park.
Tue: 13 miles 2:00. 3,500’ climb to Grand Canyon, moderate.
Wed: 9 miles easy, 1,500’ climbing, walked steep hills.
Thu: 13 miles 1:58, Pony rides to Mt. Hollywood, then down & up Mt. Lee and
back.
Fri: 5 miles easy in town.
Sat: 28 miles, 6:00 7,800’ of climb. Eaton Canyon to Chantry & back.

Total: 78 miles.

In article <[email hidden]>,

SwStudio said:

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

Build a base, avoid injury, stay healthy.

Week before last: ran 3 times in 1 week for the first time
in a long time.

Last week: Sun: Box leapt in front of me as I walked
through my house, breaking my little toe (again, third time
I've done this) Mon: Cursed Tue: Cursed (peak color) Wed:
Cursed Thu: Cursed Fri: Cursed somewhat less Sat: Walk/ran
with beginners

This week: Sun: off Mon: DNR Tue: Lightning, DNR Wed: DNR
Thu: Ran ca. 30 minutes with HRM. Discovered that, as was
the case when I started running in 1996, I'm hitting 170
almost immediately. If I were someone else, this may not be
an issue, but for me this is Marathon to 10 mile race HRR.
So I went to 3:1 run:walk Fri: off Sat: walk/run ca. 30
minutes with beginners.

--
Robert Grumbine radix.net~bobgOpen ↗ Science faqs and
amateur activities notes and links. Sagredo (Galileo
Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less
appreciated than they would be had they been presented in a
more abstruse manner." Two New Sciences

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

Quoted message said:

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

Monday 6.5 easy Tuesday 8.5 (8 X 440 yds @1:40 -1:42 on the
road) Wed 7.5 easy Thursday off Friday 9 easy Saturday 8
easy (Power Yoga for runners workout) Sunday 14.75 in 2:17
barn loop, felt OK the whole way on a humid day on a
moderately hilly course.

about 54 miles Goals: Get back down to racing weight (170 or
less) in the next 4- 5 weeks, currently hovering around 180.
Summer: get 5k time back down to sub 20:30 Fall set new
5k,10k,15k an 1/2 M prs and run a Marathon PR and BQ.

Current PRs on certified courses: 5k: 20:30 Watervliet 10k:
43:14 Master's 15k: 67:45 Stockadeathon
1/2: 1:34:30 Oleksak Marathon 3:27:44 Tybee Island

Goal: Recover from pulled calf muscle.
Mon: 8 miles
Tue: 8 miles
Wed: Pulled calf muscle playing badminton
Thurs: dnr
Fri: dnr
Sat: dnr
Sun: dnr

Total: 16 miles

--
Colm

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training
: week and goals.

sun: cycled 1:10, hr 121, legs sore from long hike Sat mon:
treadmill 0:40 slow, still sore tues: ran 0:50, hr 150, 15
mins weights wed: cycled 1:00, hr 137, hammered tempo pace
about 15 mins in 2 sessions - got the my legs going again 🙂
thurs: off fri: ran 1:30 hilly trails, hr 146, with about 30
mins off-trail, hot and humid sat: cycled 3:20 very hilly
course, hr 136, 47.5 miles, very hot and humid

Run/Cycle/Rest pattern is still working fantastic for me,
and judging from the bike ride yesterday I'm in fantastic
shape for May - I left my bike racer cousin behind going up
the willow grove hill into harriman park, which takes over
10 mins to climb.

Goals: Fall series orienteering races plus 50km trail race.

- Tony

goals: keep putting in the miles; stay healthy; take it easy
unless I really mean to go hard. Upcoming races: 5K May 29
(thanks to @^#%@$ Stanley Cup hockey team, long story);
5000m track race June 9; marathon Oct 10.

M: 8.5mi (9:04)
N: 8.5mi incl ladder workout at track -
100s/200s/300s/400s/300s/200s/100s. Brutally hot,
kicked my ass.
O: 8.5mi (9:06), 2.5mi elliptical trainer, 400m swim
P: 7mi (8:01) through unshaded park in mid-afternoon,
probably unwise
Q: 11.75mi (8:32) Sa: 7.5mi (8:30) Su: 18.5mi (7:57)

total: 70.25 miles running, 2.5mi et, 400m swim

This week I ran the track workout and long run with a woman
from the club who's a little (or a lot, maybe) faster than I
am. I think it'll be good for me, make me push myself a bit.

good week all

Karen

Monday 5/17-3 miles treadmill, spinning 45 min Tuesday 5/18-
2.5 mile race, 19:25 (7:46/mile-hells yeah!!!)-1 mile
recovery cross-town afterwards (I think I move quicker than
the cross-town buses do sometimes, LOL) Wednesday 5/19-rest
Thursday 5/20-5.1 miles @ 8:21/mile-2 recovery miles up/down
CPW (untimed) Friday 5/21-4 miles @ 8:41/mile Saturday 5/22-
10 miles @ 9:18/mile-first 6 @ 9:17, last 4 @ 9:23) Sunday
5/23-4 miles (easy, untimed) ~31.6 total

Upcoming races: -Corporate Challenge June 9th (3.5 miles)-
think I can comfortably do a sub-30 there without going all
out-just need to make sure I take it easy that
Monday/Tuesday. (I was originally gonna race my brother in
this one, but since he says he *intends* to run a 7 minute
mile pace, I was like "forget it." ) -New York Mini 10K June
12th-will be my first 10K, if I rest up after the Corporate
Challenge and have decent weather that day, it could be a
good race for me...we shall see. -*possibly* considering the
NYRR Anniversary Run on June 6th (4.6K) but are 3 races in a
week overkill-even if I don't do this one fast? (Damn me for
getting bitten by the racing bug :-P And my company for
having a company-wide meeting and not being able to do the
June 23rd Corporate Challenge 🙂 )

Goals: -pace myself better on long runs-especially until I
get used to the warm weather...I've found myself really
fighting for thast last mile. I need to slow the hell down
on those... -just have fun! 🙂

-Lara
🙂

Goal: 15:59 5k

Came 1st in a 5k track race yesterday in the Southern Men's
League. 16:22 is a new PB, but I was hoping for about 16:10.
I need to get down the track and knock out some decent 400m
efforts I think. Next track meeting is in 5 weeks.

Probably doing the Yateley 10k in 10 days - not a flat
course but would like to do 33:59.

Monday: REST

Tuesday: pm) 4.25 miles in total, 8 x ~460m w/90sec
rec - hard

Wednesday: pm) 10 miles - medium

Thursday: pm) 4.25 miles, fartlek - medium

Friday: REST

Saturday: pm) 5000m track race - 16:22 - 1st place

Sunday: pm) 12 miles - easy

Total run: ~38 miles

--
Brian Wakem

Quoted message said:

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

Mon - rest Tue - 8, VO2 on track, 2 mi up, 5 x 1000m @ 5k
race pace, 2 mi down Wed - 5 @ 8:28, recovery Thu - 11 @
8:32, medium long Fri - 6 @ 8:07, aerobic Sat - 5 @ 8:15,
recovery Sun - 16 @ 8:37, medium long
----------------------------------------------
Week - 51 miles Year - 811 miles

Training: Week 4 of 24-week marathon training program. Week
4 of 10-week endurance phase.

VO2 max workout on Tuesday: Not part of the marathon plan,
but I thought I'd get a few of these in for the 10K on May
31. 5 x 1000m in 4:07, 4:07,
4:09, 4:14, 4:16. Temperature was 80 deg F. I spent much of
the 4th and 5th interval trying to talk myself into
finishing the workout. Thoughts such as "Maybe I'll make
this 800m," or "maybe I'll do a 600m recovery

jog instead of 400m." I ended up doing the planned workout,
but a little slower on the last 2 intervals.

Goals:

4/1/04 - Celebrate America 10K. My first race in over 4
years. Goal <43:00, 68% WAVA

4/2/04 - Wine Country Half Marathon. Goal <1:40:00, 64%
WAVA Need sub 1:45 for preferred start at the
Chicago Marathon

4/3/04 - LaSalle Bank Chicago Marathon. Boston qualifier.
Goal <3:30:00, 65% WAVA

Have a great week rec.runners.

Phil M.

--
"I gotta go. You're killin' me."

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

Quoted message said:

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

I am officially injured. Run-of-the-mill patellar tendonitis
in the left knee. First injury in half a year or more. I'll
try to keep fit through cross training and stuff.

M 2km recovery T 30min recumbant W 6k easy (noticed injury
here for first time) T off F 6km easy (4:40/km) w/3x1min.
strides (5:00 "recovery"😉, stretch S am/8km race, 28:47 (had
to run for points series, crappy finish time but I got the
points I needed 😉, 3km warm up pm/1km recovery (mistake,
hobbled home) S off (fully injured at this point... no
running for a few days... ack)

Total: 38km

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

Did a 5k on Saturday, that was my goal, long term goal work
on speed work, shorter races then pick another marathon.

Sunday did not run, kyaked for 3.5 hours Monday 6 miles
Tuesday 3 miles, weights-shoulders and biceps Wednesday 5.5
miles 8 x 400's, at 1:24 to 1:26 min pace Thursday 5 miles
Friday did not run, weights-chest and triceps Saturday 6
miles, finished my first 5k in 21:04

25.5 miles

Tom

SwStudio said:

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

Goal: easy running and lots of it. No racing. Get outside
and enjoy the sun. Just easy running this week, some as slow
as 10mpm, most of it around 7:30mpm

M 4.4/4.4 T 2.5 W 4.4/4.4 T 4.4/4.5 F 4.4 S 5.6/10.3 S 15.1

Total 65

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

Quoted message said:

Sat: 5K XC race in 20:01 (5th OA, 1st AG) plus 1 warmup & 3.1 cooldown
with 6 x 1:30 race-pace intervals

Sorry, typo: 5K race time was 20:21.

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

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

Dan Stumpus wrote in message ...

Quoted message said:

Still taking it easy on my left ankle sprained 5/01.
Can’t land on

forefoot

Quoted message said:

on downhills yet, can't run fast. Can't wait to do some
speedwork since my base is pretty good now. Sun: 0 Mon: 10
miles easy on moderate hills in Griffith park. Tue: 13
miles 2:00. 3,500’ climb to Grand Canyon, moderate. Wed: 9
miles easy, 1,500’ climbing, walked steep hills. Thu: 13
miles 1:58, Pony rides to Mt. Hollywood, then down & up Mt.
Lee and back. Fri: 5 miles easy in town. Sat: 28 miles,
6:00 7,800’ of climb. Eaton Canyon to Chantry & back.

Total: 78 miles.

If I could do that even without an injury I'd be happy. More
power to you Dan - wondering what's your goal, not that a
true runner needs one?

- Tony

"WestEndGirl" <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

Goals: -pace myself better on long runs-especially until I
get used to the warm weather...I've found myself really
fighting for thast last mile. I need to slow the hell down
on those...

What time of day are you running your long runs? If I'm out
the door before
9:00 AM, I'm safe on a day like today, where the high will
be 84 at 4:00 PM. Later this summer I may need to start
at 7:00 AM.

Phil M.

--
"I gotta go. You're killin' me."

WestEndGirl said:

Monday 5/17-3 miles treadmill, spinning 45 min Tuesday 5/18-
2.5 mile race, 19:25 (7:46/mile-hells yeah!!!)-1 mile
recovery cross-town afterwards (I think I move quicker
than the cross-town buses do sometimes, LOL) Wednesday 5/19-
rest Thursday 5/20-5.1 miles @ 8:21/mile-2 recovery miles
up/down CPW (untimed) Friday 5/21-4 miles @ 8:41/mile
Saturday 5/22-10 miles @ 9:18/mile-first 6 @ 9:17, last 4
@ 9:23) Sunday 5/23-4 miles (easy, untimed) ~31.6 total

Upcoming races: -Corporate Challenge June 9th (3.5 miles)-
think I can comfortably do a sub-30 there without going
all out-just need to make sure I take it easy that
Monday/Tuesday. (I was originally gonna race my brother in
this one, but since he says he *intends* to run a 7 minute
mile pace, I was like "forget it." ) -New York Mini 10K
June 12th-will be my first 10K, if I rest up after the
Corporate Challenge and have decent weather that day, it
could be a good race for me...we shall see. -*possibly*
considering the NYRR Anniversary Run on June 6th (4.6K)
but are 3 races in a week overkill-even if I don't do this
one fast?

I'd recommend skipping the anniversary run. Three races in a
week is excessive.

Quoted message said:

-pace myself better on long runs-especially until I get
used to the warm weather...I've found myself really
fighting for thast last mile. I need to slow the hell down
on those...

Yep, your pace looks a tad fast. Based on your 2.5 mile race
pace, you should be doing just under 10 minutes per mile on
your training runs. You could go as fast as 9:30 if you're
feeling great and the conditions are good, but if you want
to go faster than 9:30, you really should be doing speedwork
which should be no slower than 8:20 pace -- for example,
your 5 miler at 8:21 is basically a standard tempo run. The
other stuff is too slow speed work and
(IMO) too fast for general aerobic conditioning.

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

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

Quoted message said:

What time of day are you running your long runs? If I'm
out the door

before

Quoted message said:

9:00 AM, I'm safe on a day like today, where the high will
be 84 at 4:00 PM. Later this summer I may need to start
at 7:00 AM.

Phil M.

I've really only started to increase mileage on those the
last two weeks. They've been in the afternoon around 2
PM...I know, not smart-I blame my social life the last
coupla weeks for not being able to drag my a$$ outta bed any
earlier :-P It's been in the mid 80's when I did do them-I
dressed as cool as possible and made sure to have water with
me. I do know that I will have to shift them to the morning
soon enough though, unless NY has an abnormally cool summer
(doubtful!) -Lara
🙂