Training Week Ending May 29, 2005

Quoted message said:

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

Training week was normal for me.

Last saturday ran a 5-miler. Did good by my
standards, actually more than my expectations. I was hoping to finish
in 45
minutes. Completed in 43:29.

Sat (5/21): 5.0 M
Sun (5/22): Easy 3.0M
Mon (5/23): 65min gym (weights, bike, ellipse machine)
Tue (5/24): 75min gym (weights, treadmill , bike)
Wed (5/25): 6.5M (recreation trail)
Thu (5/26): 65min gym (weights, treadmill, ellipse machine)
Fri (5/27): None
Sat (5/28): 1hour run along a fairly steep park trail
Sun (5/29): most likely a 10.0 M run on a paved trail

Goals:
* To run injury free
* as some wise guy said, try and not beat the "Kenyans" (elite runners)
* gradually increase the duration of the weekend long run
* keep the weekday schedule at about the same level
* try to enjoy and stay motivated

kya runner and lean navigation and distances, in outside real world.

148 day ÷ 1977 for year 2005=13.356108
149=13.26
130 miles for week.
1977 miles for year.
now 3 bikes.
note. two broken spokes= made a 30 mile treck on dirt and pave roads.
No probes other then tick ticks...... broken spokes repair on sproket
side of back wheels. loop knob end and push on good spoke....tire still
going strong...remove back 6 gear and wont fit back on. brokenring with
3 little arms. spin both ways......wheel trash in x y z........
my leg is good for short runs i stiff and breeth heavy..well hike a
while before get back into runnng again....... lowtuc
time to ride and prepair for trips........
10¢ cans are pertty well all gone now here......... so not much of a
hunt fish man......so well find another way.....
No what I mean vern.........

98
f you w
clown

Quoted message said:

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

Mon 0.00 rest
Tue 6.77 ez
Wed 4.14 ez
Thu 7.05 lt 3 up, 3 @ LT, 1 down
Fri 0.00 rest
Sat 5.17 ez
Sun 12.00 med. long
----------------------------------
Wk 35
Yr 829

Training: Starting to incorporate some speed running with a tempo run on
Thursday. Slowly building up mileage and weekly long run since April
marathon. Daily rolling of quads and anterior tib to keep tendonitis and
knee issues at bay. So far, so good. ;-)

Acclimating to the heat is taking longer than planned. The trip to
Chicago didn't help. Last year it took about 2 weeks of running
consistantly in the upper 70s to low 80s to get fully acclimated.

I started early for Sunday's 12-miler in order to take advantage of 65F
temps. Took along 50 oz Cytomax in my CamelBak. It's nice not to have to
drink that Gatorbarf anymore. At least not until I have to train with it
again to get used to it for an upcoming race.

On a side note, I ordered a GoLite Gazelle lumbar pack
http://tinyurl.com/c5ykz. The "The Wrap stretch suspension system" looks
like it might be pretty good. I'm not unhappy with my CamelBak, just
always looking for something better.

Racing Goals:
Thanks to Tony ;-), I started researching some races in my area. The
racing scene is pretty bleak in Atlanta during July and August (I'm not
ready for a June race), especially for distances of 10K or more. The
Alpharetta Half Marathon in October looks pretty good. It's their
inaugural event, so I guess anything could happen. The web site looks
decent. http://www.runalpharetta.com. Other than that, depending on if
and when I go to Chicago or California this summer, I may do some other
races in those areas.

9/17/05 - Doug Kessler Lighting 10K, Sandy Springs GA
10/8/05- Cartersville 10k, Cartersville GA
10/23/05 - Inaugural Dannon Alpharetta Half Marathon, Alpharetta GA
4/17/06 - Boston Marathon, Boston MA

Have a great week rec.runners.

--
Phil M.

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

SwStudio said:

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

cheers,

i made an appt. to see a doc next tues, so last week i decided to try
running a bit to pin point the foot pain, and of course now that i'm
committed to getting medical help, the foot didn't hurt as much during
or after the runs. still have pain though, so not regretting the call.

tuesday jogged 3.5 miles
thursday jogged 3.5 miles, then rode my bike for 2 hours
saturday decided to rest injury and rode the bike 3.5 hours. if i keep
improving on the bike, soon i'll be able to go for a *real* bike ride!
although i was completely wiped out after this and collapsed on the
couch for a couple hours after returning home.
sunday jogged 4 miles. will probably go for an hour walk later, if i can
find the time between all the chores i have to do 🙂
h

SwStudio said:

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

Mon : 16km (10m) 1h16' ez felt good. first run above 12k since 3months
Tue : 11km (6.8m) 53' ez ok
Thu : 11km (6.8m) 52' ez really good
Fri : 12km (7.4m) 58' with 10*400m in 1'25" with 1'10" recovery
(temperature 33°C / 90°F !) that was really hot!

Week : 50km (31m) first week with 4 runs and a medium long run. Seems to
be ok!
Year : 674km (418m)

It was an intense week as I added 10miles to my w/avg and I relinquished
my threshold run.
On friday, it was a really hot day, but I managed to run a good interval
session. The 5k recovery after it was really slow and hard, as I had the
good idea to go running around noon in a heat of 90°F after weeks of
cool weather...
I feel ready for another 30miles week with 2 speed-sessions this time!

Goal is a 10k on june 12th hoping to be under 39' and then, another 10k
at the beginning of july for a PR (under 38'😉
Long term goal is a sub-3 marathon, this fall if I can make it under 38'
this summer, otherwise in april'06.

marko

Quoted message said:

cheers,

SwStudio wrote in message ...

Quoted message said:

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

mon: 0:40 walk, bad hip pain after sudden sciatica attack
tues: 1:05 biked easy, hip bad even just walking, but ok to bike
wed: 0:50 biked easy, pain going away
thur: off, rest, heal
fri: 1:15 ran flat trails, moderate
sat: 1:15 biked hilly route, moderate/hard, hammered up one long hill
sun: 3:25 ran hilly singletrack trails, moderate/hard
1st hour hard uphill and downhill training,
2nd hour hard uphills, the rest easy
3rd hour+ still running most hills but not as hard
0:30 biked easy (cooldown)

Goals: 30km escarpment trail run July 31st (still don't know if I'll get
in),
Vermont 50 mile late Sept, a sub 20 5k before the end of year

Why the hell would that damn hip injury resurface like that after a measly
5k I did last weekend?! I needed a "rest" week anyway, so I just relaxed
and tried not to think about the injury, and by today's run everything felt
great. It was probably inflammation somewhere in there after the race - not
surprising since I haven't run "fast" much at all this year so far. Just to
be safe I took an ice bath after my long run today since I hammered a good
bit of it.

-Tony

qtrader2@(remove)hotmail.com said:

mon: 0:40 walk, bad hip pain after sudden sciatica attack

Is this a recurring injury? I've had sciatica on and off. Currently off,
thank goodness. What seemed to help for me was a daily self massage using a
lacrosse ball. The lacrosse ball is harder than a tennis ball and better
able to penetrate through the layers to get to the piriformis muscle.

[...]

--
Phil M.

Phil M. wrote in message ...

Quoted message said:

qtrader2@(remove)hotmail.com said:

mon: 0:40 walk, bad hip pain after sudden sciatica attack

Is this a recurring injury? I've had sciatica on and off. Currently off,
thank goodness. What seemed to help for me was a daily self massage using a
lacrosse ball. The lacrosse ball is harder than a tennis ball and better
able to penetrate through the layers to get to the piriformis muscle.

Yes, recurring for about the last 8 years in the right hip/leg. I've also
had a more mild form of it in the left leg from over 20 years ago, but
that's just a bit sore sometimes; it never stops me. This newer one starts
in the hip and shoots down the leg with such severe pain it makes me buckle.
When I saw Andre Aggasi get it in the French Open this week I knew exactly
what he was going through. Once it strikes you can hardly walk let alone
run. Lateral movement like tennis would be impossible - no wonder he
screamed in pain a few times.

Last year it was there and acted up from time to time but didn't stop me
from running much. This is the first year I had no hint of it until last
Monday. Core strengthening will help take pressure off the piriformis I
think. Inflammation is probably what causes it, and the impact of running
eventually causes that inflammation somewhere in there. That's one reason
why cross-training is for me. It almost never shows up from biking alone,
though there were times a few years ago when it got so bad biking was out
too.

Thanks for the tip on the lacrosse ball, I may try that. I've also got to be
more diligent in doing my core strength training; I think that helped
contain it last year.

-Tony

Quoted message said:

[...]

--
Phil M.

h squared wrote in message <[email hidden]>...

Quoted message said:

SwStudio said:

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

cheers,

i made an appt. to see a doc next tues, so last week i decided to try
running a bit to pin point the foot pain, and of course now that i'm
committed to getting medical help, the foot didn't hurt as much during
or after the runs. still have pain though, so not regretting the call.

tuesday jogged 3.5 miles
thursday jogged 3.5 miles, then rode my bike for 2 hours
saturday decided to rest injury and rode the bike 3.5 hours. if i keep
improving on the bike, soon i'll be able to go for a *real* bike ride!
although i was completely wiped out after this and collapsed on the
couch for a couple hours after returning home.
sunday jogged 4 miles. will probably go for an hour walk later, if i can
find the time between all the chores i have to do 🙂
h

Ok what's a *real* bike ride for you? I know you've done a double century -
something I've never done. My longest ride is 135 miles at the end of a bike
trip from NY to central Maine in 4 days: 75 (the Berkshire hills loosened my
back wheel so much I had to stop and rebuild it), 105, 111, 135.

In recent years I used to enjoy 60-75 milers on the bike, though with my
focus on long runs now I rarely go longer than 30 on the bike. Since I'm
doing long runs every 2 weeks now I might try a longer bike on the off week
and see how that works out.

-T

Phil M said:

On a side note, I ordered a GoLite Gazelle lumbar pack
http://tinyurl.com/c5ykz. The "The Wrap stretch suspension system" looks
like it might be pretty good. I'm not unhappy with my CamelBak, just
always looking for something better.

Looks like a fancy version of the ult. direction one I got last year.

Quoted message said:

Racing Goals:
Thanks to Tony ;-), I started researching some races in my area. The
racing scene is pretty bleak in Atlanta during July and August (I'm not
ready for a June race), especially for distances of 10K or more. The
Alpharetta Half Marathon in October looks pretty good. It's their
inaugural event, so I guess anything could happen. The web site looks
decent. http://www.runalpharetta.com. Other than that, depending on if
and when I go to Chicago or California this summer, I may do some other
races in those areas.

9/17/05 - Doug Kessler Lighting 10K, Sandy Springs GA
10/8/05- Cartersville 10k, Cartersville GA
10/23/05 - Inaugural Dannon Alpharetta Half Marathon, Alpharetta GA
4/17/06 - Boston Marathon, Boston MA

It just seemed strange seeing your training week without the goal races 🙂
The red-liner street-racer dies hard in you Phil - I was suggesting trail
races. Hey if I was a bit smoother and faster on the roads I'd probably be
gunning for something there too.

I'm done with road races except for 5ks I think - I had fun last week doing
that local 5k, and that's about the amount of time I enjoy going faster. The
10 miler I did last Fall in prep for my marathon was agony - not making that
mistake again. Longer trail runs are a different animal.

-Tony

Tony said:

Ok what's a *real* bike ride for you? I know you've done a double century -
something I've never done.

lol, i mostly wrote that bit about a *real* ride because right now i'm
riding on flat easy bike trails to train, instead of going out on an
interesting *real* route on the roads. but also i came home from my ride
and watched the penultimate stage of the giro d'italia where they were
racing up
http://www.cyclingnews.com/photos/2005/giro05/?id=giro0519/FINESTRE819
which certainly put my little outing to shame.

i hope someday to ride my bike on a double century, but haven't actually
done that yet, sorry, didn't mean to give the wrong idea. the one i
mentioned before i skated (skating was always easier and more natural to
me than bike riding, not sure i could ride a bike that far). at the
moment i'm just a slacker who exercises to keep the fat ass under
control. maybe if i keep it up on the cycling next year i'll try riding
a big thing like that.

Quoted message said:

My longest ride is 135 miles at the end of a bike
trip from NY to central Maine in 4 days: 75 (the Berkshire hills loosened my
back wheel so much I had to stop and rebuild it), 105, 111, 135.

now that's a *real* ride 🙂 sometimes after a hard day i would feel sick
the next one, so lasting four days in a row is impressive to me.

heather

qtrader2@(remove)hotmail.com said:

Quoted message said:

9/17/05 - Doug Kessler Lighting 10K, Sandy Springs GA
10/8/05- Cartersville 10k, Cartersville GA
10/23/05 - Inaugural Dannon Alpharetta Half Marathon, Alpharetta GA
4/17/06 - Boston Marathon, Boston MA

It just seemed strange seeing your training week without the goal
races 🙂 The red-liner street-racer dies hard in you Phil - I was
suggesting trail races. Hey if I was a bit smoother and faster on the
roads I'd probably be gunning for something there too.

I would love a trail race. There aren't any near me during the right time
of year.

--
Phil M.

h squared wrote in message ...

Quoted message said:

Tony said:

Ok what's a *real* bike ride for you? I know you've done a double

century -

Quoted message said:

Quoted message said:

something I've never done.

lol, i mostly wrote that bit about a *real* ride because right now i'm
riding on flat easy bike trails to train, instead of going out on an
interesting *real* route on the roads. but also i came home from my ride
and watched the penultimate stage of the giro d'italia where they were
racing up
http://www.cyclingnews.com/photos/2005/giro05/?id=giro0519/FINESTRE819
which certainly put my little outing to shame.

Yea I was following the Giro on cyclingnews. My cousin taped the OLN weekend
showing so I'll see that later. Didn't feel like paying for the live feed
online and with no Phil and paul I'd be lost 🙂 Now that's a real ride to
me - going on vacation over in Europe to ride some of those monster climbs.

Quoted message said:

i hope someday to ride my bike on a double century, but haven't actually
done that yet, sorry, didn't mean to give the wrong idea. the one i
mentioned before i skated (skating was always easier and more natural to
me than bike riding, not sure i could ride a bike that far). at the
moment i'm just a slacker who exercises to keep the fat ass under
control. maybe if i keep it up on the cycling next year i'll try riding
a big thing like that.

A double century skating would be harder and very insane lol. A friend of
mine once rode from NY to Cape Cod all in one shot through the night. That's
a double and 3/4 I think.

Quoted message said:

Quoted message said:

My longest ride is 135 miles at the end of a bike
trip from NY to central Maine in 4 days: 75 (the Berkshire hills loosened

my

Quoted message said:

Quoted message said:

back wheel so much I had to stop and rebuild it), 105, 111, 135.

now that's a *real* ride 🙂 sometimes after a hard day i would feel sick
the next one, so lasting four days in a row is impressive to me.

Yea but I was 20 and I actually got in incredible shape in that 4 days - at
the end of the ride my legs were a machine, particularly on the hills; they
felt effortless. My longest training for that ride was about 40 miles,
though I'd done a century a few years before that. If I tried to repeat that
now (in 4 days) at age 42 I'd keel over and die.

It was a fun trip. I had panniers and a big sleeping bag in back and a front
bag on the bike. The first night I stayed with some guy I met who was just
finishing a cross-country cycling trip. The 2nd day I was spinning along on
the big chainring and some guy caught up to me and said he'd been trying to
catch me for 10 miles. He told me I should race since he raced and had
trouble catching me even with my travel-packed bike (actually a windsor
professional racing bike tricked out for travel). That night I rode until
dusk and slept in a field. The 3rd night I didn't have much water and that
sucked. I woke up dry and had to ride 30 miles on that final morning before
getting any more water. I went into this country store somewhere in New
Hampshire and asked for some water. They looked at me like I was from mars -
they didn't believe I'd ridden from new york. The 2 nights I camped out I
entirely filled a small backpack with food before pulling off the road
somewhere to eat and camp. I probably munched about 12k calories each day,
much of it at dinner.

-Tony

Quoted message said:

heather

Goals: Build a base, see how high I can go in mileage, run a faster
marathon.

Mon: 7k easy on grass. Bike 30'
Tue: Track session. 4.5k up.
Coach had us run 6 x 5 minute intervals with 400m jog
Managed just over 1300m for first 5 intervals and 1400m
going flat out on the last one.
km splits were roughly 3:50, 3:48, 3:48, 3:47, 3:47 and 3:34
1.5km down.
Wed: 8k easy grass. Bike 30'
Thu: off
Fri: 12k easy on grass. (1:02) Bike 30'
Sat: 5k easy road with some strides.
Sun: 3000m race on track in 10:42 (3:35,3:36,3:31)
Not in great shape for racing, but club needed some
runners. 4k up with strides, 2k down. Bike 20'

Total: 57km (35 miles).

Anthony. Jerusalem, Israel.

SwStudio said:

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

MON scheduled rest
TUE 1:15 easy run, 5:15 - the kind of run I live for!
WED 1:35 easy run, 5:30
THU 1:05 easy run "
FRI 1:15 easy run "
SAT 1:15 easy run " - back on planet Earth.
SUN 2:10 long run 5:40 - the one-swallow summer´s over: 10°C.

This week I´ll try to add some strides, nothing more.

Anders

Phil M. wrote in message ...

Quoted message said:

qtrader2@(remove)hotmail.com said:

Quoted message said:

9/17/05 - Doug Kessler Lighting 10K, Sandy Springs GA
10/8/05- Cartersville 10k, Cartersville GA
10/23/05 - Inaugural Dannon Alpharetta Half Marathon, Alpharetta GA
4/17/06 - Boston Marathon, Boston MA

It just seemed strange seeing your training week without the goal
races 🙂 The red-liner street-racer dies hard in you Phil - I was
suggesting trail races. Hey if I was a bit smoother and faster on the
roads I'd probably be gunning for something there too.

I would love a trail race. There aren't any near me during the right time
of year.

Here's one for you:

08/06 Alligator Rock 15 Mile Trail Race Kanawha State Forest, WV; (304)
924-5835; [email hidden]; www.wvmtr.org

What's the right time of year btw?

-T

In article <[email hidden]>,

SwStudio said:

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

Goals for now:
Appreciate any day I can go run (will be doing so after posting)
Rehabilitate shoulders
Keep thoughts of races and run length down to the 5-10k range.
(the three months off did cost)

Sat 5/21: 5k race. First sustained run that long, established that
for now I'm a good minute per km slower than when I was healthy and
racing the distance regularly.

Tue: 3x1 mile at Saturday's pace. 7x85m + 100m strides. Shoulder
objects less to short and fast than to longer and slow. The strides,
on ca. 1 min recovery, wind up being an aerobic workout as well.

Thu: 600m warm, 4 km 'tempo'. Not the pace I wanted. Relative to
current 5k race pace, though, this was tempo pace. Relative to
my jogging pace last fall, this was a slightly brisk jog.

Sat: 30 minutes run/walk with a fellow returning runner (his excuse
is better - heart surgery)

Shoulder exercises Wednesday, Friday, Sunday.

For now, I won't be totalling km or minutes. I remember former totals
too well.

Another reason I'm keeping down the duration for individual runs is
that I've pretty much lost my stride. I can still manage that business
of one foot in front of the other. But the falling forward gracefully
(insofar as I ever did) is pretty thoroughly gone. So I've decided
to accept the speed, but keep down the distance to avoid doing the
full injury triad of too much, too fast, too soon. I've always found
it easier to figure out my good stride when moving a little faster.
I'll take my progress entertainment from times on short things, like
the 100 m, for now rather than length of runs.

--
Robert Grumbine http://www.radix.net/~bobg/ 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

qtrader2@(remove)hotmail.com said:

Here's one for you:

08/06 Alligator Rock 15 Mile Trail Race Kanawha State Forest, WV; (304)
924-5835; [email hidden]; www.wvmtr.org

I appreciate this Tony. However, this is 475 miles away. I guess I could be
like DK and run to the start of the race. ;-)

--
Phil M.