Training Week Ending November 23, 2003

Training for January marathon. Aiming for sub-3.
1/2M on Dec 11.

Mon: off Tue: Track session. 5k up 3 x 3k (13:20 easy 1st time according to coach's instructions)
1:1 (1/2M pace), 11:20 (10k pace) 4k down Wed: 15k easy pace - hilly Thu: 8k easy Fri: 35k
(22 miles) long run. Warm (22C/72F), Sun. 8k easy 15k accelerating from 5:00/k
(8/mile) to 4:35/k (7:20/mile) 8k on track at 4:35/k (MP - 10%) HR from 148-156
(max is181) 4k down. This was a tough run. Hard going for last half of 8k on track
and cooldown. Sat: 8k recovery Sun: off

Total: 84km (52 miles)

Anthony. Jerusalem, Israel.

Mon: 3.2 miles Tues: 3.2 miles Wed: 5.5 miles Thurs: DNR Fri: 5.5 miles Sat: 3.2 miles
snow, ice, cold

I'm not training for anything in particular. I am trying to get my 1,000 miles in for the year, and
am thinking about running another marathon next year.

Brian Jones "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 (in Hamilton, ON) www.allfalldown.org

M: 3.43m 34:36
N: DNR
O: 10m 97:42 (PR)
P: DNR
Q: 3.43m 32:32
R: 6.75m 63:50 (PR)
S: DNR

Goal: Get to 142lbs before the end of the year Wt at the end of last week: 144.6 lbs Wt at the end
of this week: 142.8 lbs Loss: 1.8 lbs

Goal reached

Next goal: Get BF% to 9.5% Current: 12.2%

Remarks:
1. Ran very hard to get to this first milestone.
2. Lost more lean than fat this week, but it was to be expected.
3. Systolic and diastolic trending up; pulse rate trending down.
4. Waist size trending down while hip size held steady.
5. Going easier next week, to slow down on lean loss. I suspect that I will reach my BF% goal with a
body weight of under 140 lbs. Incidentally this was my high school weight (138 lbs at age 16).
6. I suspect my blood pressure will drop if I reduce my mileage to the low 20s.

Goals: Marathon in March '04. 6mile XC on Wednesday. Mon: 8 miles Tue: 5.5 miles inc. 5x5 hills Wed:
dnr Thurs: 8 miles xc 00:59 Fri: dnr, played badminton. Sat: 6.5 miles Sun: 7.5 miles inc. 5x5 hills
Total: 35.5 miles

--
Colm

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

Quoted message said:

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

goal: continue marathon training (race is Feb 22 2004) - build up mileage (esp long runs), build
speed with races and/or track workouts. Upcoming races: 10K Nov 27, 10K Dec 6, half-M Dec 14.

M: 6.2mi (9:10)
N: 7.2mi (9:04)
O: 7mi track night incl 2x800 (3:21, 16), 2xmile (6:47, 46)
P: 6.2mi (9:13), became a masters runner
Q: dnr Sa: 13.3mi incl 15K race (1:08:39; report posted in another thread) Su: 13mi

total: 52.9 miles

My left hip/quad (psoas muscle?) is still bothering me, so I'll be doing easy running only until the
10K on Thursday. The weather lately is gorgeous so it'll still be fun going slow.

Good week all

Karen

Goal: to get a run in...

Mon. DNR Tues. DNR Wed. DNR Thurs. DNR Fri. DNR Sat. DNR Sun. hopefully!

It's a bummer (for running) when the wife's away on a cruise and I have to play Mr. Mom to my three
kids (ages 5 thru 10).

Perdy.

"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 (in Hamilton, ON) www.allfalldown.org

Seattle Marathon next week, November 30th. I'm 29 years old and this will be my second marathong. My
goal is 3:43 (8:30 min per mile pace). I have had some upper quad and groin problems with my right
leg (managable pain while running) the last month. This week it has been getting much better, no
pain what so ever while running, so I'm pretty stoked. Thank god for the tapering.

Sun DNR Mon 3 miles Tuesday 4 miles Wednesday 7 miles on a track (3 x mile repeats) 1st @ 6:50, 2nd
@ 6:40, 3rd @ 6:45. Thursday 4 miles Friday DNR Saturday 10 miles (1st 6 miles at 9 min pace, last 4
miles at 8 min pace) felt great.

Now on to the last week of tapering. I'm getting a full leg massage on Monday. Then carbo loading
starting on Thanksgiving day. And lots of lounging on the couch. I am concentrating on how I will be
able to deal with the leg and muscle fatigue late in the race.

Tom

I am smack in the middle of training for Disney 2004. A few weeks ago I developed a pesky right
hamstring strain so the weekly milage has been backed off a bit. This past Saturday was the first of
3 20+ runs in my schedule. My goal for Disney is to complete it and feel good about it. Aiming for
3:30-3:45.

Monday-->7.2 mi Tuesday-->7.2 mi Wednesday-->OFF Thursday-->7.2 mi Friday-->Off Saturday-->21.2mi
Sunday-->6.5mi

Weekly Total-->49.3

Mario

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

Quoted message said:

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

Ran a ½ marathon today on a very, very hilly course. The hills just never stopped, it was a like
being on a really slow rollercoaster.

I did okay, considering the toughness of the course and the sad fact that my MN (morton's neuroma)
is acting up again.

M - 10 miles VERY hilly (Boxing Day race Course, certified) moderate (64:55) - hope to run it under
60:00 on Dec. 26 T - off W - 12km moderate @ 3:53/km, 1km cool down T - off (neuroma) F - off
(neuroma) S - off (neuroma) S - Paris Grand ½ Marathon, 1:20:43, 9th place overall

Total - 52km

--
David (in Hamilton, ON) www.allfalldown.org

This weekend was 2nd federal trainers base course. Learned how to throw things and how to run and
hurdle. I'm now allowed to do limited work introducing kids to athletics. Next step is the federal
monitor course.

Mon 0:56 Easy/recovery on grass in park at 5'46/k (9'17/mi)

Tue REST

Wed 0:52 27' up, 3x1000/200 in 3'45/1'45 + 500m in 1'50, 8' down

Thu 1:35 Easy endurance, urban + riverside + parks 5'16/km (8'29/mi)

Fri 0:50 30' up, 5 x 2 hills=35m up and down at 30° slope, 8' down

Sat AM 0:20 10x400m to check endurance pacing. All were in a range from 1:59-2:01 despite high,
gusty Autan wind.

PM 0:39 Base endurance around Albi town center at 5'/km (8'/mi) Still v. windy.

Sun 0:38 Jog then fast walking in terrain: 5km. More Autan wind. When the Autan wind stops, it
rains. Always.
_______________________
Total 4:40 65km 40miles

Goals: Hayling 10 (next Sunday) - under 57 minutes if the weather is good. Longer term: sub 1:15
half in spring.

Monday: pm) 3.1 miles - easy/medium

Tuesday: pm) 7.0 miles in total, 3 x ~1.5m w/3min rec - hard

Wednesday: am) 2.25 miles - easy/medium pm) 6.75 miles - easy/medium

Thursday: pm) 8 miles, fartlek, 1,2,3,4,3,2,1 min efforts all w/1min jog rec - hard

Friday: pm) 7.55 miles - easy

Saturday: pm) 5.65 miles in total, 4 x 1.4km w/2min rec - hard

Sunday: pm) 12.25 miles - easy

Total run: 52.55 miles

--
Brian Wakem

M-F-0 (sudden vacation to Nassau) Sa- 3.1 mile warmup, then Bad Axe Turkey Trot 16:24 (course is
20-30 sec long) then 3.1 mile cooldown. Only 3 sec slower than last year, not bad feeling like hell
and a week off. 1st place by about 2 min (no college guys showed up, only locals) Su-4 easy, sore as
hell. Andy Hass

Goal: Under 25 minutes for the Reindeer Ramble on Dec. 7th.

M - DNR T - No biking! Felt lazy W - 4 Miles (8:43 mile) T - Bike for 30 minutes. Did some interval
work F - 4.6 miles (7:46 mile) S - No biking again! S - 5 miles (8:44 mile). This run was along a
local bike path tha has some signs for mileage so I went out and ran at a pace that I think I'll
need for the 5K race. I was going to see what my time was for 1.5 miles. Well I was off by about 45
seconds which was a bit disappointing, but it got me thinking. Does riding or running on the
previous day have any effect on your effort the next day? For instance I usually ride 30-40 minutes
on Saturday and then do my long run on Sunday. Sine I didn't ride on Saturday I wonder if this hurt
my performance or if I'm just making an excuse.

Think I'm going to replace one of my bike rides (saturday) with a track work out so I can get some
more miles in. This will probably be after the upcoming race.

CD

This was my first week of 100% running since 2001. I've been gradually decreasing the walking, while
increasing the running and the total mileage.

Mon: DNR Tue: 4.4 miles Wed: 3.1 miles Thu: DNR Fri: 5.5 Sat: DNR Sun: 8.2 miles Tot: 21.2 miles

Goals: 5 pounds away from my weight goal of 190. I started at 245 pounds in June and am now at 195
pounds. I am trying to increase my weekly mileage by decreasing rest days and increasing the long
run and total mileage. This has become easier to accomplish due to my decreased weight. Although
racing again is somewhere in my subconscious, I have no set plans.

--
Phil M.

SwStudio said:

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

Mon--4.0mi 31:11 Tue--5.5mi 42:24 Wed--5.8mi 45:27 Thu--off Fri--5.0mi 38:20 Sat--9.0mi 1:14:11
Sun--off tot: 29.3 mi

Goals: Strictly enjoyment.

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

M - 7 mi. @ 7:45 Gallup park + Arb hill (0.6 mi.) T - DNR -- rest day W - 7 mi. @ 8:30 Gallup park +
Arb hill T - DNR -- rest day F - 7 mi. @ 7:30 Gallup park + Arb hill S - 45 mi. bicycling, 14 mi.
aerobic equivalent S - DNR -- rest day Total: 21 mi. -- 38 mi. aerobic equivalent

Goals: --Continue to ease back into routine after layoff. --Lose weight --Build up base mileage to
40/week to start interval work this winter.

That was probably the last cycling for the year. I didn't have the cycling miles in my legs to stay
with the A group. Ah well.

Scott

SwStudio said:

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

cheers,

Goals: Build a solid base. Have no goal races in mind at the moment.

M: 4.6 mi
N: 4.6 mi
O: 4.6 mi Th: 4.6 mi
P: 0.0 mi
Q: 7.5 mi @ 8:36 mpm Su: 7.1 mi @ 8:16 mpm

Total: 33 miles

Perhaps a goal: I hope I can improve to between 7:5x mpm and 8:00 mpm for my training runs. I have
no speed work incorporated in to my work-out at the moment. I would like to postpone this until I
can run 40 miles-per-week comfortably.

-Vimal

In article said:

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

4 training weeks: Oct 26 -- Marine corps marathon 27 -- flu shot rest of week: cold/flu

Nov 2-8: cold/flu, whine and snarl

Nov 9-15: Cough, whine, snarl

Nov 16-22: Cough, snarl

Nov 22: Host elite athletes visiting for race on the 23rd. Nov 23: 8k race. Finished. I think I
worked harder to finish something like 5 minutes off my PR than I did to set it.

--
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

Quoted message said:

Quoted message said:

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

<<

Sun - 4 miles, 36:31 Mon - DNR Tue - 3.9 miles, no time Wed - 14.8 miles, 1:40:29 for 11 miles Thu -
4.9 miles, 43:57 Fri - DNR Sat - Flower Mound Metric Half Marathon, 1:40:30

A metric half marathon works out to longer than 8.1 miles; I ran this one passibly well for my
current level of fitness. The course was mostly south to Lake Grapevine, a short loop near the
lake, and then north back to the high school. The road to the lake was undulating but without
any long, steep sections; the wind was out of the south and strong enough that I felt an
occasional push in the back as I made my way back to the high school.

Mike