Training Week Ending November 27, 2005

SwStudio said:

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

goals: lose the golden handcuffs, and soon. Upcoming races: half-marathon
Dec 11; 5-miler Dec 31; marathon March 19.

M: AM 8.3mi (9:05), PM 3.75mi (8:53)
T: 9mi (8:29) incl 8x1min hard during 2nd half
W: 4mi (9:07)
R: 9.2 including the 10K that wasn't, see below
F: AM 10mi (8:16), PM 5mi (8:44)
Sa: 17mi (7:45) - planned 2wu, 5@8:15, 5@8:00, 5@7:45; ended up a good bit
faster (good weather?)
Su: 9mi (8:36) after working overnight, 2 45-min naps

total: 75.3 miles

Thursday's 10K was much like the half-marathon I tried to drop out of this
summer: it was way hotter than I expected, I was way dehydrated and
unrested due to being on call this week, I went out way too fast, decided
to stop and then jogged in after realizing no one was gonna drive me.

It can only get better.

good week all

Karen
--
live! vicariously!

SwStudio said:

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

cheers,

Monday: 3.75 easy
Tuesday: 6.5 w 20 x 1 min @3k pace with 1 min recovery (on a
treadmill, yuch!)
Wednesday: off
Thursday: 8.25 10k @46.20 warm up, cool down hit my goal of 7:30 pace, I

felt great mile 6 was my fastest mile split. I probably could
have gone faster but I figured, why? it's not like I was going
to run a PR.

Friday: off
Saturday: 8.5 moderate pace probably a little too fast too a header on
ice, the weather here feels a month ahead.

Sunday: 16 on snow covered trails

43 total - my goal is to continue with 5 days a week but work mileage up
to 50+ eventually. I have to start doing some aerobic cross training
also to get my weight back dwon to racing weight.

No big races for a while, 1/2 marathon New Year's day and of course the
50k down Doug's way, maybe we'll actually make it this year.

Long term goals prepare for HAT run and/or Boston.

joe positive said:

SwStudio said:

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

goals: lose the golden handcuffs, and soon. Upcoming races: half-marathon
Dec 11; 5-miler Dec 31; marathon March 19.

M: AM 8.3mi (9:05), PM 3.75mi (8:53)
T: 9mi (8:29) incl 8x1min hard during 2nd half
W: 4mi (9:07)
R: 9.2 including the 10K that wasn't, see below
F: AM 10mi (8:16), PM 5mi (8:44)
Sa: 17mi (7:45) - planned 2wu, 5@8:15, 5@8:00, 5@7:45; ended up a good bit
faster (good weather?)
Su: 9mi (8:36) after working overnight, 2 45-min naps

total: 75.3 miles

Thursday's 10K was much like the half-marathon I tried to drop out of this
summer: it was way hotter than I expected, I was way dehydrated and
unrested due to being on call this week, I went out way too fast, decided
to stop and then jogged in after realizing no one was gonna drive me.

It can only get better.

good week all

Karen

golden handcuffs?

Parker Race said:

golden handcuffs?

my (24/7) job that keeps me handcuffed to my desk. Believe it or not, I'm
working now, finishing up a bi-weekly maintenance task that started last
night at 6pm (it's after 1pm the following day).

--
live! vicariously!

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

Quoted message said:

Parker Race said:

golden handcuffs?

my (24/7) job that keeps me handcuffed to my desk. Believe it or not, I'm
working now, finishing up a bi-weekly maintenance task that started last
night at 6pm (it's after 1pm the following day).

I figured that out after. That's why I stick with a state job!
One of our teams wants to do a major application upgrade on a 3 day Holiday
weekend in January.
I was asked if I could restore the servers involved if they decided they had
to rollback.
My response was absolutely, first thing when I get in Tuesday morning!

Quoted message said:

--
live! vicariously!

Goal : PB marathon (<2h55m09s gun time) next year.

Last week of 8-week training schedule, 34km (21 miles) + race.

Well how wrong can the meteorologic office get? Fog/mist in the early
morning (96% rel humidity til 11-ish) after overnight drizzle turning into a
lovely sunny morning (tho not very warm, 2°C and light wind at start, 6°C
and zero wind at end). As near perfect weather as you can get.

Good job too cos if the weather'd been foul, I perhaps wouldn't have managed
the 2h59m11s (my watch, gun time) which hurt like [censored]. More on this later.

Time km mi avHR%
Mon 0:59 11 7 70 Out+back near home. Tired and achilles both twinging.

Tue 0:00 Planned rest

Wed 1:00 12 7 75 32' up, 11' down, 3 x 1000m/400m
4'17 @ 84% / 2'07 - 4'13 @ 85% / 2'12 - 4'12 @ 86%

Thu 0:00 Planned rest

Fri 0:54 10 6 72 30' up, 18' down. Feel very heavy and without "spring"
3 x 300m/100m in 1'12 / 1' walk

Sat 0:00 4h drive to La Rochelle. Pickup race number etc.
Ate too much. Bed v early and dozed then couldn't sleep

Sun 3:09 44 27 86 10' up, light stretching. Marathon in 2:59:11 gun time.
Goodies = Medal, windcheater, snack and 24 oysters
_________________
6:03 76km 47mi

steve common said:

Sun 3:09 44 27 86 10' up, light stretching. Marathon in 2:59:11 gun time.

You, sir, are the man. Clearly.

Quoted message said:

Goodies = Medal, windcheater, snack and 24 oysters

Now that's a proper reward! Some fine race booty, to match your fine
effort, more about which I'm eager to read.

Nice one Steve!

Good to see that the weather worked out in your favour.

Anthony.

steve common said:

Good job too cos if the weather'd been foul, I perhaps wouldn't have managed
the 2h59m11s (my watch, gun time) which hurt like [censored]. More on this later.

Congratulations Steve!
That's 48" better than what you planned ;op

I'm waiting for the RR!

m

12.95 slowed-by-a-virus miles, as

Mo: DNR

Tu: AM 2.0 easy With wife, 39F rain. I guess she's serious about
this!

We: DNR

Th: AM 2.0 easy With wife before throwing turkey on grill and
cooking the beans in mole.

We: DNR

Sa: AM 4.25 easy 2.5 with wife, 1.75 after.

Su: AM 4.7 easy All by myself, like a big boy. Planned more but
forefoot discomfort had me u-turn and stay local;
then around 12:00 in, forefoot felt fine. Time to
visit the podiatrist.

Still got the same not-quite-sick-but-definitely-not-right virus,
shared by others at my office. Decided yesterday that being sick and
tired of obeying the rule of thumb which says not to run with
below-the-neck symptoms now outweighs my actual sickness and tiredness,
so fuggit, I'm gonna get in my daily runs until or unless I start
feeling substantially worse.

SwStudio said:

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

------------------------------------------------------------
day km mi time time/km time/mi type feel
Mon 16.5 10.3 01h14' 4'30" 7'14" E \o/
Tue 11 6.8 00h51' 4'41" 7'33" REC :-)
Thu 16.5 10.3 01h16' 4'36" 7'24" E :-)
Sat 13 8.1 00h59' 4'33" 7'20" E \o/
Sun 23 14.3 01h52' 4'54" 7'53" E :-)
------------------------------------------------------------
week : 80 km 49 mi 06h14'
------------------------------------------------------------
last 8 weeks' average : 69 km 43 mi 05h26'
------------------------------------------------------------
year : 2103 km 1307 mi 169h11'
------------------------------------------------------------

good week after last sunday's 10k PB.
I first hoped to race another one on saturday, but it was cancelled when
I arrived on the site of the race because of snowfall...
So I went for more miles on the we, getting back to 80km.

Goals : try to get to 90kmpw (56 mi) continue losing some unnecessary
weight.

Next goal will be a feb. sub 36'30" 10k, then a sub-3 april marathon.
m

Quoted message said:

cheers,

steve common said:

Sun 3:09 44 27 86 10' up, light stretching. Marathon in 2:59:11 gun
time.
Goodies = Medal, windcheater, snack and 24 oysters

whoohoo! Sub-3 and oysters, even. Perfect.

T'as fait bien. um, mes apologies, vous avez faite bien, non, umm, er,
great job! you rock! Keep rockin'.

Karen

--
live! vicariously!

steve common said:

Goal : PB marathon (<2h55m09s gun time) next year.

Aren't getting just a little greedy? Most of us would give up an arm or two
for just *one* sub-3 marathon. ;-)

Congratulations on another fine performance!

Tim

SwStudio said:

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

Goals:
12/11 - Dallas White Rock marathon (sub-2:45)

Mon - run, 5.7 mi, easy
Tue - bike to work, 1hr40
Wed - off
Thu - run, 10K race, 35:03 (35 deg F and windy)
Fri - stationary bike, 55 min, medium
Sat - row (Concept 2), 40 min, medium
Sun - 14.6 mi, tempo (last 12 mi @ 5:55/mi)

A strange week. I juggled the week around to be as well-rested as
possible for the 10K, did a mini-taper, slept well the 2 nights before,
then got up on raceday feeling relaxed and strong. I picked up my
number with about 45 minutes to spare and starting warming up.

What happened? My legs felt so sluggish, and I just could not snap out
of it. I got in a good 30+ min of walk/jog warmup and stripped down to
race clothes, did a few faster strides and started to feel pretty good
at last. Then the gun goes off and halfway through the first mile I
realize my legs are burning like it's a 5K and I started out too fast.
Not good!

Mile 1.5 to mile 4 were all in a relatively straight line with no
turns, dead into the wind. I felt worse and worse, totally
demoralized. I had not looked at my watch since the mile 1 split, when
I realized I was running about 30 sec/mi slower than how it felt.
Worse yet, I had a sneaky wheelsucking drafter right behind me the
whole time, and nobody else within 30+ meters front or back. I weaved
several times from one edge of our coned-off traffic lane to the other,
but could not shake the guy.

Finally we get to turn around near mile 4 and head back toward the
finish, with a tailwind now. My uninvited guest lost the advantage of
the draft and dropped off. I tried to salvage what I could, and found
that I had some strength left from all those months of long runs.

1 mi) 5:44
2 mi) 5:43
3 mi) 5:39
4 mi) 6:09 (long uphill, wind at its worst, trying to shake my drafter)
5 mi) 5:16
6.2 mi) 6:29 (5:21/mi pace) --> 35:03 = 5th overall

I have a couple of ideas about what happened. Maybe I was just a
little tired, even with the mini-taper. Maybe the lack of really hard
intervals or striders took all the snap out of my legs (this would be
bad). Maybe I was *too* rested. But at least I was able to "run
through" the bad stretch and finish strong.

Today's (Sunday's) run was a real surprise. I felt bad as soon as I
got up, with a mystery headache that I couldn't shake. It took a while
to psyche myself up to attempt a run, and it wasn't a lot of fun the
whole way. But... I was REALLY hammering without race-style effort.
So I guess I have to chalk up this week as a big success after all,
after a crappy start.

I'm going to take a couple of easy days to recover from today's run. I
don't feel like I went too deep into the well for 2 weeks prior to
raceday, but I want to play it safe.

Good runs, all.

steve common said:

Well how wrong can the meteorologic office get? Fog/mist in the early
morning (96% rel humidity til 11-ish) after overnight drizzle turning into a
lovely sunny morning (tho not very warm, 2°C and light wind at start, 6°C
and zero wind at end). As near perfect weather as you can get.

Good job too cos if the weather'd been foul, I perhaps wouldn't have managed
the 2h59m11s (my watch, gun time) which hurt like [censored]. More on this later.

Quoted message said:

Sun 3:09 44 27 86 10' up, light stretching. Marathon in 2:59:11 gun time.
Goodies = Medal, windcheater, snack and 24 oysters

Nice work, Steve. I'm looking forward to the race report.

"steve common" wrote in message
news:[email hidden]...

Quoted message said:

Sun 3:09 44 27 86 10' up, light stretching. Marathon in 2:59:11 gun
time.
Goodies = Medal, windcheater, snack and 24 oysters

Une petite bourriche d'huîtres, quel bonheur! On espère bien que tu
n'étais pas trop fatigué pour les ouvrir!

[Great! So did you have enough strength left to open them?]

Piedmont D. et N.

P.S. I clicked on that http://tinyurl.com/8l7an link all day. I imagined
some horror (car, bad food, etc.) had befallen you until N. mentioned
that I was probably wasting my time...

mon: off
tues: ran 1 hour medium
wed: off
thur: ran 30 mins
fri: 30 mins soccer + 2.5 hour hike / bouldering
sat: off
sun: off

The 15k trail race a 2.5 hour drive away wasn't going to happen after
getting back from the thanksgiving trip about 10:30 pm last night. When I
signed up for the race the trip wasn't planned yet, but I still hoped it
would work out. It's a bad week(end) to race unless you're staying near
home. I had DOMS from playing a short game of soccer with the relative's
kids anyway.

My running rest period begins for a few weeks. In retrospect I should have
taken a whole month easy after the Vermont 50 mile based on my style of
training. Goals: Don't gain much weight, work on flexibility, and have some
fun doing other activities.

-Tony

SwStudio said:

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

M - AM: 5.5 miles @ 8:30
PM: 4 miles @ 8:00
T - AM: 3.5 miles bike
PM: 5.5 miles bike
W - -
T - 2 hours hiking
F - -
S - 7 miles @ 8:30
S - -

total: 16.5 miles + 9 bike + some hiking

jobs

105
f@~U
CLOWN W