Training Week Ending May 7, 2006

Goals : Run another sub-3, and maybe PB, marathon this year

Came first overall in 3 hour race on Saturday. That's the first time I
came first ever in any kind of race. I didn't think it'd feel so good to
win :-) For once I was really racing against others (hope you're listening
lance ;-), and passed the 2 runners ahead of me during the last-but-one
lap.

Conditions were a bit uncomfortable (23°C/73°F 64% humidity 24k/15mph
wind) on a lumpy 3.1km +/-25m (82ft) circuit. My skin felt like sandpaper
afterwards because of all the salt crystals, so I was very pleased to have
drunk 1.5litres of Vichy St Yorre before the race (and again after).

Also got an interesting result for heart rate. I did the whole race at
between 165-174bpm, average 167, ie about 4 beats more than I previously
used for marathoning. Was that due to the conditions or to the fact I was
racing or because I just ran on sensations and not on the numbers?

Prize was new running clothes, a Burberry sports bag and some wine.

Time km mi avHR%
Mon 1:02 10 6 69 Recovery trot on roads round home 6'12/km (9'59/mi)

Tue 1:11 14 9 73 27'@69%, 44'@75-80% riverside trails. Gusty Autan wind

Wed
AM 0:53 9 6 63 V easy, roads. 5'57/km in strong, gusty wind.
PM 0:32 6 4 71 2x loop on roads round stadium. Strong wind =>
dropped plans for 15x130m/66m on grass.

Thu 0:00 Planned rest

Fri 0:00 Unplanned rest. Day off work. Couldn't be bothered to
go running late evening.

Sat 3:31 47 29 89 3.1k up, 14x3.1k in 3:15 (last one jogged)
Marathon in 3:09. 300m (1000 ft) up and down.

Sun 0:00
_________________
7:10 84km 52mi

steve common a écrit :

Quoted message said:

Came first overall in 3 hour race on Saturday. That's the first time I
came first ever in any kind of race. I didn't think it'd feel so good to
win :-) For once I was really racing against others (hope you're listening
lance ;-), and passed the 2 runners ahead of me during the last-but-one
lap.

/Félicitations/ Steve!
This must really feel great!, particularly passing 2 runners just one
lap before the tape!

Quoted message said:

Conditions were a bit uncomfortable (23°C/73°F 64% humidity 24k/15mph
wind) on a lumpy 3.1km +/-25m (82ft) circuit. My skin felt like sandpaper
afterwards because of all the salt crystals, so I was very pleased to have
drunk 1.5litres of Vichy St Yorre before the race (and again after).

I thought that fizzing water was not that well suited before a race? As
for me, I'd rather have it afterwards.

Quoted message said:

Also got an interesting result for heart rate. I did the whole race at
between 165-174bpm, average 167, ie about 4 beats more than I previously
used for marathoning. Was that due to the conditions or to the fact I was
racing or because I just ran on sensations and not on the numbers?

I would wager on heat, but it's great that it didn't seem to impair you
in any way!

Quoted message said:

Sat 3:31 47 29 89 3.1k up, 14x3.1k in 3:15 (last one jogged)
Marathon in 3:09. 300m (1000 ft) up and down.

It looks like you're not that far from sub-3 shape, if you managed such
a time with these weather conditions and the hilly course?
Good job!

m

SwStudio a écrit :

Quoted message said:

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

----------------------------------------------------------------------
day km mi time time/km time/mi type feel %HRavg
Mon 3.5 2.2 00h24' 6'58" 11:12 REC :-) 53
Tue 10.4 6.5 00h48' 4'40" 7:31 I \o/ 77 (8*200m in 38", rec 200m)
Wed 11 6.8 00h56' 5'09" 8:17 E :-) 68
Thu 6.1 3.8 00h32' 5'22" 8:37 REC :-( 66
Sat 10.4 6.5 00h50' 4'53" 7:52 I :-| 72 (6*400m 1'20", rec 200m)
Sun 11 6.8 00h54' 4'57" 7:58 E :-( 72
----------------------------------------------------------------------
week 18 : 52 km 33 mi 04h27'
----------------------------------------------------------------------
last 8 weeks' average : 55 km 34 mi 04h28'
----------------------------------------------------------------------
year : 1087 km 675 mi 87h38'
----------------------------------------------------------------------

First week of 6w training plan for a 10km june 11th.
I had to skipped one tempo run on Thursday, was too tired. It looks like
I'm not that used to running on a track for speed sessions...
I'll see how I do next week, and maybe reassess my goal.
Maybe I should have needed more recovery post marathon...

Goals : may 21st 10km (sub 37'😉
june 11th 10km (sub 36'😉

m

steve common said:

Goals : Run another sub-3, and maybe PB, marathon this year

Came first overall in 3 hour race on Saturday. That's the first time I
came first ever in any kind of race. I didn't think it'd feel so good
to win :-) For once I was really racing against others (hope you're
listening lance ;-), and passed the 2 runners ahead of me during the
last-but-one lap.

Congrats Steve! Occasionally I've also placed first. Unfortunately, I was
rudely awakened by my alarm clock. ;-)

Quoted message said:

Sat 3:31 47 29 89 3.1k up, 14x3.1k in 3:15 (last one jogged)
Marathon in 3:09. 300m (1000 ft) up and down.

I assume that somewhere on the 14th loop you hit the 3 hour mark, then you
jogged it in. This is a very unique race. Certainly not very common in the
USA. Do you have a link to the course description.

--
Phil M.

steve common said:

Goals : Run another sub-3, and maybe PB, marathon this year

Came first overall in 3 hour race on Saturday. That's the first time I
came first ever in any kind of race. I didn't think it'd feel so good to
win :-) For once I was really racing against others (hope you're listening
lance ;-), and passed the 2 runners ahead of me during the last-but-one
lap.

Woo hoo!! Congratulations, Steve! Sounds like you had a great day.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

Phil M. said:

I assume that somewhere on the 14th loop you hit the 3 hour mark, then you
jogged it in.

I actually "sprinted" uphill to the finish of the 13th lap, in 2:59:22, so
as to get in an extra lap. I probably did around 120m in the 38 seconds up
to 3 hours so around 40.4km / 25.1 miles

When I did the race as an individual, in 2002 iirc (it was a 6 hours race
then, but on the same circuit) I lost a couple of places when slower
runners arrived after me, but still under the cutoff, and so they went
round one more lap.

This time the race plan was to table on an extra lap whatever happened :-)

It turned out I needn't have bothered because the 2nd placed guy I'd just
passed decided not to try catch me and stopped at the end of his 13th lap.
But I wanted to do the marathon distance just to see.

Quoted message said:

This is a very unique race. Certainly not very common in the
USA. Do you have a link to the course description.

There used to be quite a lot of fixed time races, mainly 6 hours or 24
hours, but they're getting harder to find.

The race page is here, but all in french I'm afraid. Results and photos
not up for this year yet.
http://3heuresb.free.fr/

PS I screwed up the calculation on climb/descent. Each loop is 27 meters
up and down => 370m/1200ft

marko said:

I had to skipped one tempo run on Thursday,

That was the 5000m at HM pace right?

Quoted message said:

was too tired. It looks like
I'm not that used to running on a track for speed sessions...

Your 8x200 got a \o/ though, so maybe it was the Wednesday session which
was not slow enough? Did you use the pace from the schedule or did you do
your usual endurance pace?

When I used 36:40 as my 10k time, Irina/Bruno's schedule had me doing 50mn
at 5mn30s/km on the first Wednesday, closer to the pace you did on
Thursday maybe...

M - 7.50 easy
T- 8.25 w 3 x 1 mile @ MP -10 or faster 2 easy miles on the elliptical at
lunch
W- 9 easy 6 am 3 pm
TH - off got a virus from the kids, sinus thing and general malaise
F - 13 very easy 9 am 4 pm
Sa - 3.25 easy was going to do 5 or 6 but still feeling the effects from the
bug, I guess yesterday wasn't such a great idea.
Sunday 15:
3.5 miles easy
5k race @ 20:49
3.5 cool down
4.9 when I got home with 3.5 at MP.

I was hoping for a better time but all things considered it was ok, I still
felt fatigued this morning. There was a scewup in the making of the course
also. The first mile was about .10 long. When I saw 7:00 at 1 mile I
considered jogging the rest of the way thinking I must be more fatigued than
I thought. When I hit the turn around in 10:30 or so I realized the mile was
off so I kept plugging the best I could.

total: 56 running
2 miles on the elliptical

"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 Hirsh, director
www.urbanburn.com - half marathon, full throttle!
www.hcatrailseries.com - Get off the road this season!
www.absolutelyaccurate.com - Hamilton's summer series!

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

Quoted message said:

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

mon: off
tues: 0:31 ran very easy (hr 116); 0:29 mtn bike
wed: 0:45 ran very easy (121); 0:30 mtn bike
thur: 0:30 walk; 0:45 mtn bike
fri: 0:44 ran easy (138); 0:29 mtn bike
sat: 0:38 ran easy (126); 0:40 mtn bike
sun: 1:21 ran easy/mod (141), trails, 1540' climb; 0:48 mtn bike

I planned this to be an easy week to consolidate my training, recover from
last Sunday's hard mountain trail run, and to facilitate a cleansing / juice
fast this week. The transition to a juice-only diet started Saturday last
week and by Tuesday I was on 1600-1900 calories a day of organic apple juice
and vegetable broth, which I found you can survive quite well on, at about
60-80% normal energy levels, depending on what you try to do. Though I
worked out consistently this week, without protein, the body is slower to
recover, so you have to be careful how much exercise you take on. The fast
has many benefits, but it's also a great way to lose weight. Surprisingly,
with today the first day that I'm back on solid food, just an apple and
later juice with a scoop of protein powder had me feeling strong on today's
run, and the accelerade during the run tasted like nectar. With such a
drastic change in your normal dietary habits (and er, the cleansing), it
does is to make you think about what goes into your body, among other
things.

-Tony

SwStudio said:

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

goals: jesus, I don't know. get a better attitude, I guess. upcoming
races: nothing planned until a 15K in early September, though I may jump
into a nearby 5K between now and then. And then there's that marathon
September 30.

This week I started the build-up for a marathon 9/30, and since the race is
on a Saturday I have started counting my training weeks Sunday - Saturday.

Su: 11.7mi incl a 10K (triathlon relay) that was so mediocre I don't want to
talk about it
M: 6.36mi (9:25), belly humbug
T: 12mi (9:01)
W: 10mi (8:44)
R: 10mi (8:43)
F: 10.2mi (8:39)
Sa: 12.4mi (8:19)

total: 72.7 miles

I'm more and more convinced that my winter marathon training got me a good
marathon at the expense of what little speed I had. I'd really hoped for a
couple of good short races to carry me (mentally) through the long slog of
marathon buildup, but it didn't happen.

oh well - a couple months of long slow running await me!

good week all

Karen

--
live! vicariously!

SwStudio said:

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

Day Mi Type
----------------------------------------------------------------
Mon 0.00 rest [weights]
Tue 5.08 reasy
Wed 8.95 med long
Thu 5.45 easy
Fri 7.84 general aerobic [weights, abs]
Sat 5.09 easy
Sun 12.01 med long [abs]
----------------------------------------------------------------
Week 44
Year 991

Training:

Felt a touch of anterior tibialis tendonitis in the left leg about half
way through Sunday's 12-miler. The last time I had this it kept me from
running for about a month. I don't think this is that bad. I'm now icing
it and taking ibuprofen. I normally take Monday as a rest day, but I
might take more days off just to play it safe. I've been wearing Brooks
Adrenaline GTS 5. This pair has close to 400 miles, which is my normal
limit. Maybe it's time to crack open a new pair of Asics 2100s. I bought
3 pair when they were on sale at Sierra Trading Post.

Goals:

I'm still considering running a marathon in October to re-qualify for
Boston in '07. I need a 3:35 for a BQ. Right now Chicago looks good. If
I follow the Pfitzinger 24-week plan, then tomorrow is day 1. With the
possible tendonitis rearing its head, I might change to an 18 to 20 week
plan.

I've run Chicago 3 times before (1996, 97, & 98), but never with such
crowds. The last time I ran it there were 17,000 runners. At the time I
said no more big city marathons. Way too crowded. Now in 2005 there were
33,000 runners. Nearly twice as many! At what point does it get so
crowded that it hinders your performance?

I ran a 3:54 in '98 at a weight of 195 lbs and a BMI of 28. Here's a
photo taken after the race http://i2.tinypic.com/xcpu0j.jpg. Now that
I'm 9 years older and 30 lbs lighter, I'm hoping that the reduction in
weight will compensate for the age and then some (like 30 minutes
worth). I ran a 3:30 in 2004 at Steamtown
http://i2.tinypic.com/xcq15h.jpg. I think I still have some sub 3:30s in
me. If only I can keep the injuries at bay.

Have a great week rec.runners.

--
Phil M.

SwStudio said:

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

cheers,

30 miles with an interval session on Wed. and Friday off.

Gum Tree 10K (this Saturday) I want a finish 3:34 minutes less than
the last time I ran the race (two years ago). A barometer of
progress. I'd like a top five finish in the 55-59 age group, but may
be wishful thinking as this race draws a lot of regional talent.
extended weather report shows cool and dry. Hope it holds.

Had to put the dog on light duty until the fall. She can only go on
short runs (four miles or less) and only when the temp is below 75.
This is the time I start ramping up for late spring races, early
summer races and the time she can't seem to hack the increased
distance.

Frank

"Tony S." <[email hidden]> wrote in message
news:LFt7g.4170$yU6.2648@trnddc05...
....

Quoted message said:

sun: 1:21 ran easy/mod (141), trails, 1540' climb; 0:48 mtn bike

Forgot to mention the best part of today's run - as I came around a bend in
the trail, a red-tailed hawk flew toward me through an openning in the trees
and made a sweeping turn less than 20 feet in front of me to land on a
branch about 30 feet over to my left. Quite a splendid creature to see so
close. Little things like this are signs.

-Tony

SwStudio said:

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

MON recovery day
TUE 1:00
WED 1:40
THU DNR
FRI 0:50
SAT 1:30
SUN 2:30

(Total: 7:30 hrs)

Tue/Fri and Wed/Sat were what could be described as 1/4- and 1/2-effort
runs of the same courses. I hope to feel mentally strong enough to do a
reality check of those paces at a measured course next week.

Early in the week airborne fine particles from the grass and forest
fires in Western Russia and the Baltic countries were so thick in the
air that I actually felt it in my throat. On the plus side the setting
sun was turned into an unusually splendid-looking orange and red ball.

Later in the week the first summer temperatures arrived, brought out my
running shorts, and made the landscape veritably erupt into green.
Especially Sunday's run (which was delayed into the early afternoon) in
23°C and more seemed uncomfortably hot and made my skin tingle as if
stung by nettles.

The Kodak moment of the week was when a forest path took me through a
sea of marsh violets and I completely forgot that section was also used
as a bridle path.

Anders

biking and hiking:
did a 54 mile yesterday with a near full pack and last 5 miles back
filled back pack ( it) with food.left yellow shorts off road....wind
damage to skin later in day. around 8 or 9 hours...didnt look at clock
till got home...had to do some things in a.m. and left......wasen't
planed....
week=85
put too many over miles last week by 12.....
yesterday the thumb was full of bikers every wear. raising money for
support for troops in irac.(sound sweet)....m-24 oxford almost to
mayville and back..... full pack felt like 70 pounds.....
other the the L S D thing I feel good today......could go again....

42°N,83°W 90°N,180° 90°lat,

steve common a écrit :

Quoted message said:

That was the 5000m at HM pace right?

indeed

Quoted message said:

Your 8x200 got a \o/ though, so maybe it was the Wednesday session which
was not slow enough? Did you use the pace from the schedule or did you do
your usual endurance pace?

yeah, I used mine, which might be too fast...

Quoted message said:

When I used 36:40 as my 10k time, Irina/Bruno's schedule had me doing 50mn
at 5mn30s/km on the first Wednesday, closer to the pace you did on
Thursday maybe...

I guess so, I have real trouble to run slowlier and the plan calls like
yours for a 5mn30s/km pace...
I'll try to stick to those numbers this week!

m

No hills or intervals this week, but the most miles this year:

Mon 02.8 miles 13:09/mile 59% Max HR
Walking pace - sore from moving furniture yesterday

Tue 04.5 miles 10:04/mile 75% Max HR
Oh my legs still hurt from moving furniture Sunday!

Wed 04.5 miles 10:07/mile 74% Max HR
Slow and steady

Thu 03.3 miles 10:40/mile 72% Max HR
Tired.

Fri 03.3 miles 11:05/mile 73% Max HR
Keeping it slow, plan long run next morning

Sat 11.5 miles 10:37/mile 74% Max HR
Longest run ever! Slow, but fun - not a death march!

Sun 02.8 miles 12:01/mile 68% Max HR
De-Stressing run with daughter

Total: 32.7 miles (!)

Goals: get some rest, find some races I can get to.
--
Daniel
[email hidden]

SwStudio said:

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

cheers,
David Hirsh, director

Goals: Local Grand Prix series of races, next is May 21, the
Tucson 5000. Stay fit, get faster (ie keep doing speedwork and
try to improve at it) and have fun!

Mon: 3.52 mi @ 10:28 pace. Slow and easy after the hard 15.
~90F with a slight breeze. A little stiff in the quads.
Tue: 5.5 mi on treadmill, speed day. 1 mi warmup, 5 x 1/2mi
@ 7:13, 6th 1/2mi @ 7:08 (new fast speed!). 1/4-mi rests.
Last one was tough! Hope to be able to do a few more 7:08's
next time.
Wed: 4 mi on treadmill, stayed in due to a very light, late
lunch (thought I could bonk). Was okay though very hungry
and lethargic! about a 9:36 pace.
Thur: 3.5 mi on treadmill again, due to getting home very late.
9:18 pace. OK run.
Fri: Rest Day
Sat: 5.52 mi @ 8:42 pace. Nice run with Claude in the morning.
Sun: Cinco de Mayo 10k. Ran 48:40, not great but ok for this
course. I find this course hard to make a good time on, due
to my inability to keep my mental concentration up. Weird huh?
Happens almost every year on this one. Still good for AG 2nd
place, and good placing points for the Grand Prix. (Stats:
2/32 in my age group (W45-49), 25 of 282 for all women, and
121 of 556 official finishers overall.) So I'm satisfied but
not elated. Good Enough! Oh, add in additional 3.5 mi for
warmup and cooldown jogs....

Total: 28.24 mi

Teresa in AZ

SwStudio said:

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

Mon-Sat - more injury cross-training, blah blah blah
Sun - Bay Bridge 10K, 35:00, 2nd overall

Hey now, finally some good news! I probably wouldn't have run the 10K
if I had not already signed up (and paid) many weeks back, before the
stress fracture flared up.

But... it was great weather, the race shirt was a nice (synthetic) one,
and I felt like I could risk a run if I took it easy and ran as a "fun
run". (yeah, right!)

My running legs were pretty rusty. I took off 2 1/2 weeks starting 1st
week of Apr, then did 2 runs in 5 days, aggravated the injury, then
another 1 1/2 weeks off, and the 10K was my first run back.

There was plenty of time for a cautious warmup, as we had to wait for a
bus shuttle from the Annapolis side of the bay over to the Eastern
Shore side for the start. (the race crosses the bridge from east to
west) Everything felt fine during the warmup, and I realized that it
was a very casual crowd when I didn't see the usual assortment of
flashy, look-at-me club singlets and racing flats.

Probably for this reason, I found myself right in the front when the
gun went off. A wave of 15-20 runners flew by me right away, but there
is a long (~2 mile) hill up to the high point of the bridge, about 200
ft above the water.

It was a bit surreal on the bridge. The bridge deck is so wide that I
didn't get much feeling of floating in space. I know there are people
who won't even drive across for this reason. It's also so straight and
open that you can see the entire race field for 1-2 miles ahead.

The fast starters slowly faded going up the hill. No mile markers, so
everyone without GPS was pacing by feel. This seemed to be a problem
for most people. At the high point (mile 2.5?), I was up to around 5th
place. By the end of the bridge (mile 4.5?), I was 3rd. I felt
terrible, and had no desire to chase, but it almost happened on its
own.

So it turned out pretty good. I did see a mile marker, finally, just
off the bridge at mile 5 (split 28:16). The final 1.2+ was in 6:44.
I'm pretty sure I ran even mile splits to within 10 sec or so. It
would be nice to know, but I can see how it would be hard to mark the
bridge. Also, no gift certificate or other schwag. Maybe the good
runners stayed away for this reason?

Right now, my #1 concern is whether I aggravated my leg again.
Everything is sore from running hard after a long layoff, but I don't
really feel any bone ache among all the muscle aches. If it comes
back, I will be kicking myself for scrapping the "fun run" plan.

If I am OK, then I've still got about 8 1/2 weeks until the marathon.
My tenative plan is to run once or twice a week, get in a few long
ones, then treat the race like a long run. If the last 13 miles are
truly all uphill, then maybe that would be easier on the leg?