Training Week Ending October 16, 2005

SwStudio said:

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

I'll post something later today after I decide whether to take a rest
day following the marathon, but first things first: gotta give a shout
out to Karen C.

Second overall female master -- and $750 in prize money! GREAT JOB!!!

We met up briefly before the start of the race yesterday (Baltimore),
and she seemed pretty low-key about setting a goal. It was a very
tough day, and a hard course. Very warm, punishing winds, lots of
hills. I seriously underestimated how hard it would be just to finish
as a pacer. For Karen to log a 3:16 and crush her PR is really
impressive.

goal 5000 miles for year.
week 57 miles.
year 3,894 miles.
around 13.5+ a day × every day....
Lowtuc.
2nd cyste removeing soon....thanks.

Biking the year thru.

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

Quoted message said:

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

Quoted message said:

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

goals: jog the soreness out of my legs. Upcoming races: 15K Nov 19;
maybe a
5K sometime before that. Marathon March 19.

Su: 6mi (8:37)
M: AM 5mi (9:11), PM 4mi (8:35)
T: 8mi incl 2 @ goal MP (ended up with 7:03, a bit too fast)
W: 6mi (9:05)
R: 5mi (8:42), was supposed to do strides but forgot
F: 4mi (untimed) on the TM at the hotel
Sa: 26.2 Baltimore Marathon; 3:16:22 net, which was a 16min PR; 2nd
masters.
Half-marathon PR too.

total: 64.2 miles

FWIW I think you ran too much in your last week.That 4 miles on the TM
in hotel was valueless. You did well but I would say you may have done
better and felt stronger not running 38 miles and not one rest day. Hmm,
jogging the soreness out. I know active recovery. Are you petrified to
take a day off for some reason?

-DF

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

Quoted message said:

FWIW I think you ran too much in your last week.That 4 miles on the TM
in hotel was valueless. You did well but I would say you may have done
better and felt stronger not running 38 miles and not one rest day.

You raise a good point, but I wanted to follow the Pfitzinger plan to
completion just to see what would happen. And Coach P said 38 miles + the
race.

Quoted message said:

Are you petrified to take a day off for some reason?

I am taking today off, as a matter of fact.

Karen

Quoted message said:

The marathon was a bit warm (56 at the start, 72 when I finished) and
windy.

Although those aren't ideal conditions, I suspect you placed where you
did due to your heat training. However, the hills may have knocked you
back down a notch.

Quoted message said:

Today my quads are kind of sore but the ankle is fine.

I always have more severe DOMS 2 days after the race.

Quoted message said:

3:16:34 gun, 3:16:22 net

15th overall. 2nd masters, and money even!

marathon PR: 16 minutes

Wow!!! A big congrats! Now that you've completed the Pete-plan, what do
you think? Did it work for you? Could you have done better if you tweaked
it a little for your specific needs?

Coach Pete sends his personal congratulations:
http://tinypic.com/elebs9.jpg

--
Phil M.

Quoted message said:

stats:

3:16:34 gun, 3:16:22 net

15th overall. 2nd masters, and money even!

marathon PR: 16 minutes

half-marathon split: 1:36:22, a 2min PR

I said it before, and I'll say it again:

Woooooooooooooooooooooooooooooooooooooooooooo
hoooooooooooooooooooooooooooooooooooooooooooo!!!!!!!!!!!!!!!!!

Congratulations on a well-run race capping a summer of tough, smart
training.

Take today off. You've earned it. Heck, take tomorrow. :p
--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

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

mon: off
tues: 1:41 biked easy, 780' climb
wed: 0:30 incline treadmill, core work
thur: 1:30 ran easy, with 0:22 at 80%+, 290' climb
fri: 0:25 ran easy
0:20 bike trainer easy
sat: 2:22 ran mod, mostly singletrack, 2020' climb
sun: 2:12 biked mod, 2240' climb

Feels damn good to be up to speed again after 2 light weeks following the 50
mile run. The legs felt decent running, though got a bit shakey toward the
end of yesterday's run. But on the bike today I felt fantastic, and was
climbing with power and relative ease at 75-80% on climbs that used to send
my HR up to 90% (when I was in good shape).

The one thing I really don't like about a race as long as 50 miles is it
takes you out of your normal routine for over a month, with 2-3 weeks taper
before it, and then 2-3 weeks to fully recover after it, at least for me.
This leaves you edgy if you like being out there every day for longer
periods, and I think takes your overall condidtion down a few notches.

No exact goals, but probably will get in some orienteering, maybe that 5k
and I've been eyeing some intermediate-distance trail races also for late
Fall / early Winter. I'm planning on a more running intensive schedule of up
to 5 runs per week, and see how that goes. It might look like this:

mon: off or easy bike 80-120m
tues: run <60m with speed or fartlek portions
wed: run short and bike short
thur: run 90-100m with 30-50m @ 80%+, hills every 2 weeks
fri: run short and bike short
sat: run 2-3 hrs trails, hills
sun: off or easy bike 80-120m (if off, then do it mon)

-Tony

"Tony S." <[email hidden]> wrote

Quoted message said:

The one thing I really don't like about a race as long as 50 miles is it
takes you out of your normal routine for over a month, with 2-3 weeks
taper
before it,

That's one reason why I just do a 9-day taper (start backing off Thursday
the week before). There may be some advantage to a 3 week taper, but I
looked for some research once and couldn't find anything. I know of some
very good performances coming off of such a taper, and I know of some good
ones without.

Quoted message said:

... and then 2-3 weeks to fully recover after it, at least for me.
This leaves you edgy if you like being out there every day for longer
periods, and I think takes your overall condidtion down a few notches.

After doing just ultras and no marathons for 19 years, I can say that the
disappointing 3:17 marathon I ran took more out of me than any dirt 50 miler
I've run. After a 50 I *want* to do a 90 minute easy run after 5-6 days.
After this marathon, it took two weeks before I looked forward to a long
run -- I finally had a very nice 18 miler yesterday.

Do you think that a blood-and-guts marathon is easier to recover from than a
50?
Doug? (If you can remember when you last ran one of those things...)

Quoted message said:

mon: off or easy bike 80-120m
tues: run <60m with speed or fartlek portions
wed: run short and bike short
thur: run 90-100m with 30-50m @ 80%+, hills every 2 weeks
fri: run short and bike short
sat: run 2-3 hrs trails, hills
sun: off or easy bike 80-120m (if off, then do it mon)

Sounds like a great plan...

-- Dan

Goals:

1. Get to the point where it feels good to run again after my marathon on
10/01. I've been just going through the motions to keep my weight down.

2. Catalina 50 mile. My Hadd training, with very little running at faster
than marathon pace, was really geared for a good ultra. So that's what I'm
gonna do.

3. Afterward get into speedwork, do some 10k races, and if I can break 40,
give the marathon another try -- otherwise, give up on the 3 hour at 54
thing, and stick to ultras. You'd think that after 30-ish sub 3 marathons
I'd be over it...

Sun: 5 mile hike.
Mon: 6 miles, glacial 9:xx/mile. Yuck.
Tue: 7 miles, ditto.
Wed: 8 miles, mega dittos.
Thu: 7.5 miles, felt almost normal. Started new job today...they have a gym
on site, and miles of trails adjoining the campus.
Fri: 3.5 miles, overslept, 15 min w/u, then 1' on/1' off the rest of the
way. Just to get something out of such a short workout.
Sat: 18 miles, 2800' climb, in Santa Monica mtns. 2:43. Felt good,
finally! Took it easy on the downs, but felt good at 140 pulse.

Total: 5 hike, 49 run.

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 10.00 vo2 - 3 up, 5 x 3:30 w/ 90 sec jog, 4 down
Wed 13.22 medium long
Thu 7.03 recovery (abs)
Fri 12.06 medium long
Sat 5.56 rec (weights)
Sun 17.42 mp - 3 up, 14 mi @ mp (abs)
-----------------------------------------------------------
Week 65
Year 1,907

Training:
Week 13 of 18 week training plan (Pfitzinger/Douglas). Week 2 of 4 week
race preparation phase. I think this is the most miles I've run in a
week. This is the max for this training plan.

I've been doing VO2 intervals at a business park after hours, so very
little traffic. Rolling hills on asphalt provides a varied interval
pace, which makes it difficult to guage my progress. I'm not sure how
important these intervals are since I'm training for a trail 50K, but
during this phase of the training plan they are occuring once a week.

During Friday's run I got hit by a truck. I was running on the sidewalk
on the left side of a 4-lane road. As I approached an intersection a
pickup truck was stopped at the light waiting to crosss the road on
which I was running (red for him, green for me). Just as I stepped off
the sidewalk and onto the road, the truck started to move forward while
the driver was looking to his left. The driver never looked right and
never signaled. I was assuming they were stopped until the light turned
green. All I could do was hope that I got slowly hit as I slapped both
hands onto the hood of the truck with a loud thud. The truck was still
accelerating at this point. Probably at about 10-15 mph. The force spun
me around counter clockwise. I stumbled a bit but stayed on my feet. I
looked back at the driver, who appeared to be very young, maybe 16. I
raised my hand and yelled "I'm OK." I didn't think much about it at the
time, but I came very close to being seriously hurt. If he had been
going just a few miles per hour faster, it could have been a lot worse.
A lot of drivers don't look right when they're turning right, especially
if they're turning into a 4 lane highway with a median strip. What are
the odds of a car coming at them from that side of the road? However,
there is a sidewalk, so drivers should be aware that there is the
possibility that a pedestrian will be traveling on the left side of the
road. Hopefully this was a wakeup call for both of us.

I think I should run on trails more often. ;-)

Racing:

11/19/05 - Dizzy Fifties Trail Run 50k, Huntsville Alabama
http://www.dizzyfifties.com

Have a great week rec.runners.

--
Phil M.

"What counts in battle is what you do once the pain sets in." -John
Short, South African coach.

mon: 10 miles on trails (Pinebush) Power Yoga for Runners tape
tues: 2.5 10 minute wu, posterior tib exercises, 8 X100 strides 10 minute
cool down upper body (pushups), abs (fitness ball)
wed: 4.5 easy mostly trails Power Yoga for Runners tape
thur: 6 easy 60 % trails 40 % roads rehab routine for posterior tib, upper
body (pushups), abs (fitness
fri: Power Yoga for Runners tape
sat: 6 miles 80 % trails major uphills and down hills rehab routine for
posterior tib, upper
body (pushups), abs (fitness
sun: 9 or so on trails Thatcher Park, Indian ladder trail and long trail

total 39 +

Goals:
Stay healthy work base mileage back up to prepare for training for Boston

Upcoming
10/29 - Siena Fall Classic 5k
10/30 - Hairy Gorilla trail 1/2 marathon

"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.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

joe positive said:

Sa: 26.2 Baltimore Marathon; 3:16:22 net, which was a 16min PR; 2nd masters.
Half-marathon PR too.

total: 64.2 miles

I got to meet Tom B yesterday!

The marathon was a bit warm (56 at the start, 72 when I finished) and windy.
The 14mph wind kept it from feeling too hot, but seemed to be in my face
through much of the hills on the back half. I started conservatively (for
once) and felt really good through 12 miles and medium good through 17.
After that I wanted to get to 21 with enough left to push through the final
miles. Unfortunately I got a cramp in my diaphragm which prevented me from
breathing hard or fast so I had to ease up on the downhills. By 23 the
cramp was gone and I wanted to take advantage of the downhill finish, but I
was probably only going about 90%. The last mile was my 2nd-fastest. After
I finished I had to sit on the ground for a bit, and my left ankle hurt to
the point that I noticed it above the other aches. Today my quads are kind
of sore but the ankle is fine.

stats:

3:16:34 gun, 3:16:22 net

15th overall. 2nd masters, and money even!

marathon PR: 16 minutes

half-marathon split: 1:36:22, a 2min PR

I passed women thru 14 miles; I don't recall any women passing me after 6
miles or so. In the back half no women passed me except relayers and
half-marathoners. This is what makes me happiest about this race.

Anyway, enough about that.

Karen - fantastic result! Very happy for you.

Well done battling what sounds like difficult conditions and a stomach
cramp - I've run races with those and it ain't fun!

Big PR, 1/2M PR and a serious prize to take home. Makes it all
worthwhile ;-)

Anthony.

Goals: January Marathon. Improve PR (2:56)

Mon: 14.5k easy
Tue: 19.5k
4.5k warmup, 2 laps on hilly roads.
1st lap run the hills hard 142 HR avg (160 on hills)
2nd lap hard all the way 152 HR avg.
7k down on grass. 20' bike
Wed: 11.5k v. easy on grass. HR 115 very enjoyable.
Thu: off
Fri: 30km on grass. Increasing pace
10k 54' HR 119-128
10k 49' HR 136-141
10k 47:43 HR 147-151
30' bike
Warm day. Drank 2.5 Litres. Weighed 1.5 kilo less after run. Total
fluid loss 4 litres.
Sat: 8.5k easy roads.
Sun: 12k easy on grass. 30' bike

Total: 96kms (60 miles)

Anthony. Jerusalem, Israel.

SwStudio said:

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

--------------------------------------------
day km mi time time/km type
Mon 20.5 12.3 01h35' 04'38" T
Wed 9 5.4 00h46' 05'12" E
Thu 9 5.4 00h43' 04'50" E
Fri 9 5.4 00h44' 04'59" E
Sun 21 12.6 01h43' 04'56" E
---------------------------------------------
week : 68 km 41 mi 05h34'
---------------------------------------------
year : 1656 km 994 mi 134h29'

good week, back to 6*km and lost 1kg
on Mon a little bit LT pace : 12km up 2km @ 4'09"/km 6.5km down, felt good.

goals : increase mileage, lose weight, run a marathon.
m

Quoted message said:

cheers,

Quoted message said:

than marathon pace, was really geared for a good ultra. So that's
what I'm gonna do.

Is this the Avalon 50 Mile Run in January?

--
Phil M.

Goal : sub-3 marathon at La Rochelle on 27th Nov.

Second week of 8-week training schedule.

Interesting, but vaguely worrying, to compare the same workouts done 7
months apart. For example, on the 8x1000m Wednesday run, last done 9th March

9 Mar 12 Oct
My weight 73.7kg 71.2kg
Temperature 9°C 16°C
Wind No Gusting moderate
1000m time 4'01 4'03
av HR 163 166
400m time 2'25 2'20
av HR 144 146

Now how can I ignore the fact that I don't believe
+7°C & wind & -5" recoveries at +2bpm >= -2.5kg & +2"/km & +3bpm reps?

That said, Thursday's 12x200 were done about 1/2" quicker than last time, on
a wet track and with 5°C higher temp so maybe I'm not far off, even though I
would have expected to be a full second quicker due to the lower weight.

Finally, I ran a nice, flat out-and-back 10km race this morning and this
time I respected the schedule to the letter and ran it at 90% HR. Consistent
km splits, at steady 168-169bpm, were 4'03".

Time km mi avHR%
Mon 1:07 13 8 78 Roads & riverside by work. 13' up, 54' @ 80%. Windy 19°C

Tue 1:30 16 10 71 Out-and-back on roads near home after sunset. Windy 17°C

Wed 1:26 18 11 79 29' up, 9' down. Club track. Windy 16°C. Last 3 reps in
pitch dark cos groundsman switched off floodlighting.
8 x 1000m/400m in 4'03/2'20

Thu 0:00 Planned rest

Fri 0:59 11 7 79 29' up + lines, 11' down. 17°C.
12 x 200m/130m in 39"/54" on wet track. Not enough
grip on Asics DS Trainers X for these conditions.

Sat 0:00 Unplanned "rest", should've been 45'at 70%.
Spent the whole afternoon running around the stadium,
giving medals to winners and kissing/shaking hands at t
the annual 1000m race meet which the club organises.
500 athletes of all age groups turned up. Great day.

Sun 1:10 15 10 79 25' up, 10k at 89%HR in 40'20" (28th/107), 5' down. 17°C
_________________
6:08 72km 45mi

SwStudio said:

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

Taper for big 10k race

M 7 at about 8:30mpm
T 12 including 2x2mile 11:11/10:52
W 7 at about 8:30mpm
T 6 DeCastella workout 34.4/79.2/74.3/76.6/78.1/75.1/77.3/49.6
for 200/6x400/300 total workout time 17:04 for 5k
F 7 in 50:27 with strides. ! I feel tapered and sharp the day after the
workout ! Had to hold back to run ~7mpm.
S rest
S 10k race 34:33 3rd place overall, $50- prize money (!)
More control at the start in this one paid off. First mile a bit jittery at
5:26, but settled into 5:41 for 2 and 3, then threw down 3 miles at 5:33 to
move from 5th to 2nd but lost second place about .5 miles from the finish.

Hey, does that mean I'm faster than Dave now ? 4:40/16:50/34:33

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

joe positive <[email hidden]> wrote:
.....

Quoted message said:

Sa: 26.2 Baltimore Marathon; 3:16:22 net, which was a 16min PR; 2nd masters.
Half-marathon PR too.

Congrats, Karen!
Excellent. All that hard work and patience paid off.

Quoted message said:

The marathon was a bit warm (56 at the start, 72 when I finished) and windy.
The 14mph wind kept it from feeling too hot, but seemed to be in my face
through much of the hills on the back half. I started conservatively (for
once) and felt really good through 12 miles and medium good through 17.
After that I wanted to get to 21 with enough left to push through the final
miles. Unfortunately I got a cramp in my diaphragm which prevented me from
breathing hard or fast so I had to ease up on the downhills. By 23 the
cramp was gone and I wanted to take advantage of the downhill finish, but I
was probably only going about 90%. The last mile was my 2nd-fastest. After

Too bad about the cramps.

Btw, did you record you mile splits? If so, would you mind posting them?

Quoted message said:

I passed women thru 14 miles; I don't recall any women passing me after 6
miles or so. In the back half no women passed me except relayers and
half-marathoners. This is what makes me happiest about this race.

Quoted message said:

Anyway, enough about that.

Yep, lest Unca Doug gets on your case.

Have a good recovery. Take it easy when getting back to training.
jobs

Phil M. <[email hidden]> wrote:
....

Quoted message said:

During Friday's run I got hit by a truck. I was running on the sidewalk
on the left side of a 4-lane road. As I approached an intersection a
pickup truck was stopped at the light waiting to crosss the road on
which I was running (red for him, green for me). Just as I stepped off
the sidewalk and onto the road, the truck started to move forward while
the driver was looking to his left. The driver never looked right and
never signaled. I was assuming they were stopped until the light turned
green. All I could do was hope that I got slowly hit as I slapped both
hands onto the hood of the truck with a loud thud. The truck was still
accelerating at this point. Probably at about 10-15 mph. The force spun
me around counter clockwise. I stumbled a bit but stayed on my feet. I
looked back at the driver, who appeared to be very young, maybe 16. I
raised my hand and yelled "I'm OK." I didn't think much about it at the
time, but I came very close to being seriously hurt. If he had been
going just a few miles per hour faster, it could have been a lot worse.

You can say you are lucky.

Did he even get out of the vehicle? It seems from your
description that you were in a hurry to let him go 🙂

Quoted message said:

A lot of drivers don't look right when they're turning right, especially
if they're turning into a 4 lane highway with a median strip. What are
the odds of a car coming at them from that side of the road? However,
there is a sidewalk, so drivers should be aware that there is the
possibility that a pedestrian will be traveling on the left side of the
road. Hopefully this was a wakeup call for both of us.

Unfortunately, that's the way it is - they should be aware, but aren't
always. It's up to us to protect ourselves. Usually, when I find myself
at these intersections, I do not cross until I have made eye contact
with the driver and/or waved. If I think they haven't seen me, I just
go around behind the vehicle.

As for the wakeup call, it might have been more effective if
you'd talked to him. It looks like you didn't. Not berating you,
just a suggestion. Might be helpful the next time it happens ;-)

Quoted message said:

I think I should run on trails more often. ;-)

Always a good idea.

jobs