Training Week Ending November 2, 2003

Training for January marathon

Mon: 22k 2.5k up, 8k @ MP - 20% (5:00/k - 8:00/mile) 6k @ MP - 10% (4:40/k - 7:30/mile)
5.5 down Tue: 17k track session 6k up, 9k diagonals on grass - varying speeds on
diagonals, some fast. 2k down Wed: 9.5k recovery - 1st run of the year in rain
Thu: 9k inc 2 x 500m at 10k pace Fri: 10k race PR 38:39, 7k up, 2k down Sat: 9k
recovery Sun: off

Total: 85.5 km (53 miles)

Anthony. Jerusalem, Israel.

Goal: To run sub 4 hours Connemara marathon March 2004.

Mon: 26.2 miles Tue: DNR Wed: DNR Thurs: 5 miles Fri: DNR, played badminton Sat: DNR Sun: 10 miles

Total: 41.2 miles

--
Colm

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

Goals: gradually build base for (1st) marathon in Feb '04, gradually build speed and stamina.
Upcoming races: 5K Nov 8; 15K Nov 15; 10K Nov 27.

M: 6.2mi (9:43)
N: 6.2mi (9:04)
O: 6.25 track night incl 2 X 2400 (10:19, 10:23)
P: 7.2mi (8:50)
Q: dnr Sa: 6mi incl 4mi tempo (avg 7:20) Su: 16mi (8:55)

total: 47.8 miles

Good week. This was the first week with any hard training since the half-marathon. The running-club
coach has started to make my hard workouts slightly harder, and I can feel it. I need to keep the
easy stuff easy so I can avoid getting injured (feel like I'm on the verge if I don't watch it).

Good week all

Karen

Goal:Get the marathon time dowm to 3:35 (BQ for a 51YO male). Sunday: 26.2 miles 3:47:08 MCM
Marathon Monday: DNR Tuesday:Walk 3 miles Wednesday😄NR Thursday: Run 3 miles ITB sensitivity in one
knee. Still tired from marathon. Walked some. Friday: DNR Saturday: DNR Total for week: 29 miles
Doug Burke

SwStudio said:

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

cheers,

Mon: 3.43 miles 32:38 Tues: 3.43 miles 34:44 Wed: 3.43 miles 31:16 (PR) Thurs: DNR Fri: 3.43 miles
36:44 Sat: DNR Sun: 10 miles 108:32 (PR)

Goal: Get to 142 lbs by the end of year Wt last Sun: 149.2 lbs Wt this Sun: 147.6 lbs Loss: 1.6 lbs

Remarks: I seem to be losing lean and my BP is going up, BUT since I have 2 PRs this week, I am not
too concerned yet.

SwStudio said:

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

Goals: Train for 5 and 10k, end recovery phase from Detroit Marathon

Mon--6.60mi 50:26 (7:38/mi)--Fartleks 8x3min with 90 sec jog break. 1 mi wm, .5 cool. Tue--off
Wed--6.00mi 45:57 (7:39/mi)--temporun for about 35 mi. Thu--off Fri--3.50mi 30:02 (8:34/mi)--easy
run Sat--IMRS 5k. 19:43.75 (6:20/mi)--20th place/84, great run for me (2.80wmup/cool) Sun--5.30mi
43:21 (8:10/mi) training, relaxed pace.

total:27.3 week

-jeremy
--
--
+================================================================+ Jeremy Hallum, System Manager ,
Astronomy, University of Michigan [email hidden]::[email hidden] "Audentis Fortuna Iuvat"

Oh my God!! SIT DOWN!....wink. Best of luck Steve. It's a run. Enjoy yourself. Doug Burke

steve common said:

Goals:
- 2003-12-08 some part of a free-style, free-duration 8-hour event for charity on 6th of December.
I don't intend to do run more than 4 hours or 50km, whichever happens first. BTW, neighbourhood
nit-pickers, I shall walk and maybe even sit down to eat sometimes. So there's no point in
telling me it's not a run, a marathon or whatever OK? :->

- 2004-04 Sand Marathon

- 2004-07 Integrale de Riquet

Good week this week. Getting up to steam nicely and starting to be serious about nutrition. Just
have to get some sleep :-)

Mon AM 1:11 13km 8mi Easy, on grass in park. 5'40/km (9'08/mi)

Tue AM 0:52 9km 6mi 20' up + lines, drills 10x200m/120m in 40"/45" 10' down

Wed AM 0:53 9km 6mi Easy. 5'41/km (9'10/mi)
PM 1:04 11km 7mi Easy. 5'40/km (9'08/mi)

Thu REST

Fri AM 0:51 10km 6mi 15' up + lines, drills 15x30"/30" (150m/70m) + 200m in 34" 10' down PM 0:42
8km 5mi Base endurance at 5'07/km (8'14/km)

Sat PM 1:00 12km 8mi Base endurance at 4'59/km (8'01/mi)

Sun AM 1:52 22km 13mi Base endurance at 5'04/km (8'09/mi)
____________________
Totes 8:25 95km 59mi

steve common said:

- 2003-12-08 some part of a free-style, free-duration 8-hour event for charity on 6th of December.
I don't intend to do run more than 4 hours or 50km, whichever happens first. BTW, neighbourhood
nit-pickers, I shall walk and maybe even sit down to eat sometimes. So there's no point in
telling me it's not a run, a marathon or whatever OK? :->

OH MY GAWD (or whatever)! ONLY 4 HOURS??? Well, here all this time, I thought you were a *real*
runner. If you need any tips on the correct way to run (and therefore, the way I run), don't
hesitate to let me know. Of course, you'll need to gain about 60 pounds. :->

Layne

-------------------------------------------------------
The rec.running report archives may be found at kinder.cis.unf.edurec.runningOpen ↗

"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 ingenting TUE nichts WED 1.5 hrs "hills hard" fartlek w/skiing poles THU rien FRI 1.5 hrs
"steady state" run w/skiing poles SAT 2.0 hrs long slow run w/nice company SUN 3.0 hrs long slow run
(completely lost about half of that time in the dark in a strange urban area where the street names
contained no information whatsoever)

Goals: maybe I should keep mum about them until I´ve made (yes/no) them - but they can all be
described as "sub-"s.

Anders

M-13 moderately easy 6:27 pace T-off W-4 easy 9 min pace w/fiancee, then 6 more with 10X
(1minHARD/2minMODERATE) R-AM 8 easy 6:50 pace. PM, 3.25 easy 9min pace w/f F-12.5 miles easy 6:40
pace Sa- 3 mile warmup then UofM IM meet, 5K in 16:33. Sucked, got spanked by an undergrad. No
speed, no lactic acid tolerance....that's what 10 months of marathoning followed by 2 weeks off will
do! 😉 Good for motivation. Su-6 miles easy 6:35 pace Total for week: 60.5 miles Andy Hass

SwStudio said:

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

M - 5 miles (3 miles warmup/cooldown + 2 miles @7:00) T - - W - - T - - F - - S - 4 miles (1.5 mile
warmup + 2.5 miles in 18:20 @7:20) S - 3 miles in 22:30 (@7:30)

total: 12 miles

riverside, california, mission inn run next week. running both the 5K and 10K. hoping to do a sub-20
on the 5K. but, looks tough. 10K - no specific goal time. (first one ever.)

jobs

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

What? No football?

Roger.

nope, no football. just stayed at home and watched "everest." nice movie, if you haven't seen it.
but, it's meant for the IMAX screen.

jobs

apusapus said:

What? No football?

Quoted message said:

Roger.

Quoted message said:

Quoted message said:

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

<<

Sun - 7.6 miles, 1:11:28 Mon - 6 miles, 49:40 Tue - DNR Wed - 3 miles, 24:40 Thu - 2.6 miles, 24:26
Fri - DNR Sat - Dallas Half Marathon, 2:30:33

The Dallas Half Marathon did not go very well partially because of unfriendly weather (73
degrees, 85% humidity at the start) but mostly because there are just days when running faster
than 9:30 miles is beyond me. Those days don't happen very often but Saturday was one of them.
After struggling through five miles in just under 47 miles, I eased off for the rest of the
race, walking some, jogging some, eavesdropping on conversations - and, I think, at one point
puking - some. One woman was running with her friend and telling a story about hearing a
strange noise at night and getting out her gun and throwing on a t-shirt and shirts, going
through her house checking things out and almost shooting her husband who was investigating the
same noise, holding his Uzi and naked except for a pith helmet. I was actually planning on a
walking break but blew it off to hear as much of this story as possible.

Mike

M1ahearn said:

The Dallas Half Marathon did not go very well partially because of unfriendly weather (73
degrees, 85% humidity at the start) but mostly because there are just days when running faster
than 9:30 miles is beyond me. Those days don't happen very often but Saturday was one of them.
After struggling through five miles in just under 47 miles, I eased off for the rest of the
race, walking some, jogging some, eavesdropping on conversations - and, I think, at one point
puking - some. One woman was running with her friend and telling a story about hearing a
strange noise at night and getting out her gun and throwing on a t-shirt and shirts, going
through her house checking things out and almost shooting her husband who was investigating
the same noise, holding his Uzi and naked except for a pith helmet. I was actually planning on
a walking break but blew it off to hear as much of this story as possible.

<SPEW, sputter, damn nonwater proof keyboard> I'm sorry you had an off race but THAT'S what I'm
talking about at the back of the pack. Shee-yit! Loved the part about the pith helmet.

Thanks, Layne

-------------------------------------------------------
The rec.running report archives may be found at kinder.cis.unf.edurec.runningOpen ↗

Quoted message said:

What? No football?

Roger.

What? He posted from an edu and you did not report him? So much for taking moral outrage at the use
of a government account. Lying sack of dog dung.

M1ahearn said:

Quoted message said:

Quoted message said:

<SPEW, sputter, damn nonwater proof keyboard> I'm sorry you had an off race

but THAT'S what I'm talking about at the back of the pack. Shee-yit! Loved the part about the pith
helmet. <<

I was more intrigued by the Uzi. It seemed like overkill for one suspicious noise; I'd think
it would be more appropriate for an invasion of Huns.

Yeah, the Uzi does seem to be a little odd until one realizes that we are talking Dallas here. Did
either of the women have SMU apparel? Wait, wait, better yet, did either one have SMU *sorority*
apparel? There's just something about living in Texas that I miss. It's hard to explain to people
who haven't lived there.

Thanks, Mike, Layne

-------------------------------------------------------
The rec.running report archives may be found at kinder.cis.unf.edurec.runningOpen ↗

ElfHunter said:

Mon: 3.43 miles 32:38 Tues: 3.43 miles 34:44 Wed: 3.43 miles 31:16 (PR) Thurs: DNR Fri: 3.43 miles
36:44 Sat: DNR Sun: 10 miles 108:32 (PR)

Goal: Get to 142 lbs by the end of year Wt last Sun: 149.2 lbs Wt this Sun: 147.6 lbs
Loss: 1.6 lbs

Remarks: I seem to be losing lean and my BP is going up, BUT since I have 2 PRs this week, I am
not too concerned yet.

Suggestion for the long term: Don't worry about PRs in your training runs. You should be trying to
achieve your goal pace, not a PR. To measure your fitness, schedule a time trial or a race every
couple of weeks, and go for a PR there. I'm a believer in every 6 weeks, but every 3 weeks makes
sense as well, particularly if you hold back a teensy bit. At your stage, the every 3 weeks
not-quite-all-out time trial probably makes more sense, since you'll get faster feedback about
appropriate training paces.

For the short term: You're still in the improving really rapidly phase, so counting PRs might be a
bit different, so long as you're not going full steam just to achieve them. But don't make it a
habit of trying for a PR when training. It's a good way to break yourself.

And - congratulations on the continued improvement.

-Dave

--
work: dga - at - lcs.mit.edu me: angio - at - pobox.com MIT Laboratory for Computer Science
angio.netangio.netOpen ↗ (note that my reply-to address is vaguely despammed...) bulk emailers: I do
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