Training Week Ending May 9, 2004

In article <[email hidden]>,

SwStudio said:

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

Well, week ending May 8th. Goal: get something resembling
a base. (translation for now: start running more than once
or twice a week)

By the way, I think many of us are doing this anyhow, but
I'll note that 'off' means an intentional day of not
running. This is in contrast to dnr (did not run), which
is a day on which we could have run, but didn't for non-
running reasons.

Sun: off Mon: dnr Tue: 2 km warmup, 8x100m with about 1'
recovery, 400m cool. Wed: off Thu: 22 minutes more or less
easy. (hilly route, so not as easy as it might have been).
Fri: off Sat: handicap race, something like 5k. Finished
something like a minute faster than I expected. (And a
minute slower, still, than I'd expect if I were in good
training.)

First week in ages with 3 runs. (Yay!)

In the 100's, I was running with a couple folks I'm
coaching. As I passed on advice about how to go about
running flat out 100's, my runners (who were collegiate
cross-country runners) commented, and I agreed, about just
how much more technical sprinting is than distance.
Distance is easy -- put one foot in front of the other
until you're across the finish line.

--
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

Goal: Start speedwork for 10K on June 12; keep up mileage.

Sun: 6 Mon: 18.6 Tue: DNR Wed: 10.1 Thu: 10.2 incl. 5x1200m
@ 4:40-4:44 w/800m recovery Fri: DNR Sat: 5 easy

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

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

Goal: First Marathon July 4 - target 3:00:00.

Mon: 9km recovery run after 1/2 M on Sunday. 4:34/k
(7:22/mi) Tues: 10km easy 4:48/k (7:43/mi) Wed: 8 * Yasoo
800's at 2:57 2:50 2:49 2:50 2:56 (break) 2:46 2:52 2:52
(ouch) Thur: Off Fri: Tempo run 3.5k w/u, 5k at 4:00, 3.5k
w/d Sat: 9.5 km easy 5:16/k (8:28/mi) Sun: 32 km long run -
27 @ 5:18/k (8:31/mi) and 5 @ 4:16/k

Feeling pretty dead now. Legs hurt just getting up - not too
bad once I get moving though. Think I might make it an easy
week this week.

Daniel.

SwStudio said:

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

cheers,

Goals: Hold base for fall marathon

Taper Week:

Monday: off Tuesday:6.75mi (8:30 pace) Wednesday: 5mi (9:00
pace) Thursday:6mi (9:00 pace)a.m., 4 mi walk pm (got antsy)
Friday: off Saturday: Big Lake Half Marathon 1:38:44 (7:32
pace) Sunday: 6mi club run (recovery run) Total: 36.85 miles
plus 4 mile walk

Half Marathon is over (report posted), now it's hold time
until Marathon training starts on June 6th.

Mark

"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,

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

Quoted message said:

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

Sun ran flat 60m, HR 147 Mon treadmill 40m easy, 20m weights
Tues biked hilly course 70m, HR 137 Wed off Thur ran hilly
trails 100m, HR 144 Fri biked mostly flat 65m, HR 129, 20m
weights Sat walked 55m easy

I round all my times down to the nearest 5 min for ease of
recording it. Cold spring weather still interfering with my
schedule some as I prefer to bike when its not cold and
rainy. Just rainy fine, but cold and rainy sucks especially
after biking outside all winter...

Quoted message said:

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

goals: more miles, some of them faster; stay healthy. I'm
gearing up for marathon training, which should start for
real and for true in about a month. Upcoming races: 5K May
15; possible 5K May 29; marathon Oct 10.

M: 8.5mi (8:38), 4mi elliptical trainer
N: 8mi incl 11x400 (avg 1:29.5)
O: 10.5mi (8:17), swim 600m
P: 6.5mi (8:19) incl 10 x strides
Q: 10.2 incl evening 5K race (20:05, 75.25 AG%, no PR, oh
well) Sa: 8.5mi (8:29) Su: 17.16mi (8:27)

total: 69.36 miles running, 4 miles et, 600m swim

good week all

Karen

Quoted message said:

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

Mon - rest Tue - 12 @ 8:06 Wed - 6 @ 8:24 Thu - 9 @ 7:58
includes VO2 max training 5 x 1000m @ 4:08 - 4:12 Fri - rest
Sat - 6 @ 8:02 Sun - 14 @ 8:16
----------------------------------------------
Week 47 Year 710

Training: Week 2 of 24-week marathon training program. The
first 10 weeks are the endurance phase. VO2 max workout on
Thursday in preparation for 10K race in 3 weeks. Next week
I'll be going from 5 days to 6 days running, so I'll make
sure my recovery days are slower than they have been.

Goals:
5/31/04 - Celebrate America 10K. Goal < 43:00 (to beat a PR
from 1996)
5/32/04 - Wine Country Half Marathon. Goal < 1:40:00 (sub
1:45 for preferred start at the Chicago Marathon)
5/33/04 - LaSalle Bank Chicago Marathon. Goal < 3:30:00
(Boston Qualifier)

Have a great week rec.runners.

Phil M.

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

Goals: none at the moment.

Mon: 8 miles (00:59) Tue: 8 miles (00:57) Wed: Rest, played
badminton. Thurs: 8 miles (00:58) Fri: 8 miles (1:02) Sat: 5
miles (00:39) Sun: 8 miles (00:58)

Total: 45 miles

--
Colm

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

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

Quoted message said:

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

I think I'm going to jump into a half marathon next weekend
for fun. I am not trained in the slightest for it, and I
won't really taper, but a friend wants to do it and it looks
like an interesting course.

I have a pretty important 8km race 6 days later that I
don't want to be excessively tired for, so I will try to
take it easy. ;-)

M 10km easy

T off

W treadmill: 3min (11mph) --->2min (8mph) x 5, 3km up, 3km
down

T (2min @ 1% incline, 4% incline, 8% incline all @ 8mph) x 4
3km up , 5km down

F am/30min recumbant
pm/13km easy

S 2 min (12mph) --->3 min (7mph) x 6, 3km up, 3km down

S 18km easy

Total: 78km (48.5 miles)

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

Goal: 15:59 5k

Monday: pm) 4.5 miles - easy

Tuesday: pm) 4.75 miles in total, 6 x 800m w/45sec,
hilly - hard

Wednesday: am) 7.25 miles - easy/medium pm) 9 miles -
easy/medium

Thursday: pm) 6.5 miles in total, 12 x ~350m w/~90m jog
rec - hard

Friday: am) 9.5 miles - easy/medium pm) 6.5 miles, hillyish
- easy/medium

Saturday: pm) 6.2 miles in total, 12 x 300m w/45sec - hard

Sunday: pm) 11 miles - easy

Total run: 65.2 miles

--
Brian Wakem

Back in action after a long layoff from two sprained ankles.
Got up to three 30+ mile weeks in a row and started doing
faster runs before the first ankle sprain. I was starting to
feel the effects of getting too enthusiastic (posterior
tibialis). I backed off for a week to 20 miles with one
tempo run, still felt some pain, took the next week at 20
miles, all easy and was looking forward to another good week
when I sprained/twisted my ankle carrying a box on some
uneven sidewalk. Took a week off, got busy again in the gym
with weights (legs) and stairmaster/rowing erg and
eventually some treadmill. After two and a half weeks I got
out on a smooth dirt 2.5 mile loop for two days. Finally my
first real run, I sprained the same ankle in a tire rut a
mile and a half away from my house. Had to walk on my sore
ankle about a half a mile back to where I could catch a cab.
Another two-three weeks gone.

I got back on the roads the week of April 5th. Conciously
trying to keep a higher cadence and to strike more forward
on my foot. Definitely running slowly, as slowly as I can. I
can't see how a person could overpronate while forfoot
striking so I think this will help with the type of shin
splints I used to get. If not, surely the return to all slow
miles will help. Another thing I'm doing is running as soon
as I wake up (most of the time)...I used to have coffee and
wait for my morning dump to come before running.

April 5th week...3 miles. April 12th...18 miles April
19th...11 miles April 26th...23 miles (5.5m long run)

Last week:

m 4.6m, 0.72hr t dnr w 6m, 0.95hr (took a dump in the woods)
r 3.8m, 0.56hr f 6.8m, 1.02hr s 3.8m, 0.56hr s dnr

25miles, 3.81hrs.

Goals - Mad City 10 K on May 30th. Run a 40 min 10K by end
of summer.

Monday - Rest

Tuesday - Rest

Wednesday - 3.5 mi

Thursday - 4.5 mi

Friday - Rest

Saturday - 12 miles @ ~8:15/mile - last mile at 7:04

Sunday - 4.5 mi

Total for week - 24.5 mi

I rested at the beginning of the week due to the shin
splints. By the end of the week, the stretching,
strengthening, ice, and rest allowed me to complete my long
run with no pain. This week, I will be back on schedule with
speed work and milage.

Mark

running.krisandmark.comrunning.krisandmark.comOpen ↗

In article said:

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

3 races down (those two and the 4 miler last week), 1 to go
-- a half marathon one week from now.

M slow 10 miler T speed work 5x800 W rest T 1 mile race 4:50
F slow 10 miler S rest S 5k race 17:30 slow 5 miler

Total: about 35.

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

SwStudio said:

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

M to F - 0 S - 2 miles @ 6:42 S - -

total: 2 miles.

decided to take a break this week.

jobs

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

Quoted message said:

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

Okay here goes (since you asked):

Background: Started getting serious about training again in
March after finishing my first Ironman the previous October.
Had the long miles in, but now running at about a 8 min pace
even for shorter (10k) runs. 4 years previously had been
running 6:50's for 5k and 10k - so I know it's "in me".

Approximate 10k time at start of training: 49:36

Goal - Sub 40m 10k (6:30 pace) in September

This week completes week 6 of 7 of my base training. mon off
tue Bike 21 miles - Hill repeats; Run 3 miles - relaxed wed
swim 1 mile; core body workout thur Bike 27 miles - Hill
repeats; Run 5 miles with effort fri 3 miles relaxed; swim 1
mile sat Bike 44 miles sun 10K simulated race: 43:56 - 7:05
pace (yeah!)

Week ahead (last week of base training!): mon bike 20ish;
swim 1 - 1.5 miles tue Run 3 easy; 20ish bike with 6 mile
time trial; wed off thur bike 20ish; run 5-6 fri run 3
easy; swim 1 -1.5 miles sat Bike 25-30 miles sun run 12;
swim 1-1.5 miles

-CF

sun maybe rode. who cares. mon small side job tue a little
side work. wen 14 miles thur day side work done. cash a
little for trip soon to trails. Copying. Just got to go. or
just go. Sixties over 6,000 at 40 summits. (thinking) I be
hiking probe. fri 10 miles bike. can pick up to eat. swim
area close. boat pear 1/3 full. very wind storm lighting and
cold and rain most of time...IT WAS
GREAT>:>😉
sat camp ground. 28 mile bike in downpours and one sign said
36. it was cold. wind too back on 14 mile treck back, pick
up 10 cent cans to live on. and I am fat. alto rum and beer
on beach. winds had to be in 30es and 3 layers on and a
dream cruise seat. woodward last year. I know......... hike
down coast and found 4 beers and rain. so ran back. all that
say 30 miles.....total for day. sun mother day. cut grass.
...... a very little. gold ..... man my gifts suck.....butt
it the thought that count. Happy Mother day mom...... sun
shining and just heard thunder. maybe.

Goal: Sydney Morning herald half in 2 weeks

Sun 18km 5:00/km sore/fatigued Mon DNR sore/fatigued Tue 6km
4:30/km Wed am 9km 4:50/km Wed pm 10km 4:50/km Thu 11km
including 6x1km intervals @ 3:23-3:29 with 1:45 rest Fri am
9km 5:00/km Fri pm 9km 5:00/km Sat 18km 4:45/km

Total 90km

My legs haven't been coping well - both quads and right
calf have been sore. Had to rest Monday and skip hill
training Tuesday.

I don't understand why - they coped with higher km/week
earlier the year. Maybe not yet completedly recovered from
6 foot track 8 weeks ago. Maybe its the 1k intervals.
Whatever it I'm glad I'm into the taper as I've little
enthusiasm for training.

Andrew Taylor

I haven't run in almost 3 months due to a foot injury. I
suspected a stress fracture in the 5th metatarsal, but the
bonescan didn't show anything. The pain has almost gone - so
hopefully will be back to running soon.

Meanwhile I have been biking and pool running to try and
maintain fitness. Biking is fun. Pool running is crazy. My
typical pool session is 300m swim warmup, 40 minutes pool
running with varying "cadence". For example, 4 mins at 60
"steps"/ min followed by 6 mins at 70 "steps"/min. 300m
cooldown. Most people at the pool don't know what I'm
doing...I don't need any flotation device, and I only swim
in the deep water.

So, here's my week:

Mon: 3k walk (home from busstop), 1 hr at pool. 300m swim,
40 mins pool running as above, 300m swim Tue: 0:55 bike.
Lots of hills makes for good heartrates. Wed: 1 hr at pool.
300m swim, 40 mins pool running 4 X "cadence" of
60,61,62...69 increasing every minute for 10 mins total 300m
swim cooldown Thu: off Fri: 1:20 bike hilly Sat: off Sun:
1hr bike. hot, windy, hilly.

Anthony. Jerusalem, Israel.

"Donovan Rebbechi" <[email hidden]> wrote in message

Quoted message said:

3 races down (those two and the 4 miler last week), 1 to
go -- a half marathon one week from now.

M slow 10 miler T speed work 5x800 W rest T 1 mile race
4:50 F slow 10 miler S rest S 5k race 17:30 slow 5 miler

Total: about 35.

What happened in the 5k? You should be about to run sub-17
almost as a hard tempo after that mile effort. A 17:30
should be considered a total disaster. Were you pacing
someone, or was it extremely hilly/windy?

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