Training Week Ending October 17, 2004

-9 mi/day everyday @7:30 min/mile

-saw the awesome aussie (Donovan) training this week

-continued battling a lingering cold while training

-spent a hour at Banes & Noble looking for a good book on optimal achievement
in the realm of sports psycholgy. Bought and am reading The Mental Edge:
Maximize Your Sports Potential With the Mind/Body Connection by Ken Baum.

-trying to figure out a way to pull off a 3:10 in the new york marathon with no
LSD training. just too busy in RL.

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

Quoted message said:

-9 mi/day everyday @7:30 min/mile

-saw the awesome aussie (Donovan) training this week

Send pictures! 😉

Quoted message said:

-trying to figure out a way to pull off a 3:10 in the new york
marathon with no
LSD training. just too busy in RL.

Hmmmm, that's roughly a 7:15 pace for 26 and your running 9 miles at
7:30. Do you believe in miracles? 🙂

-DF

Goals : not go bonkers from not running. Not enjoy not running so much I
stop forever. Try to go further than saying that stretching, swimming,
biking, gym would be a good idea and actually do one of them.

Mon - Sun REST

Lanceandrew said:

-trying to figure out a way to pull off a 3:10 in the new york marathon with
no LSD training. just too busy in RL.

There's nothing you can do training wise that will make any difference. Try
to do a long run this weekend. After that, you should be tapering.

One thing that might help a bit is going out at a sensible pace. Last time
you went out at a 3hr pace (in warm conditions, coming off a 1:30 half, that's
suicide) and blew up. Go out at a 3:10 pace this year, and ... who knows, maybe
you still won't run even splits, but the smart money would be on a better
performance than last year.

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

Doug Freese said:

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

Quoted message said:

-9 mi/day everyday @7:30 min/mile

-saw the awesome aussie (Donovan) training this week

Send pictures! 😉

Quoted message said:

-trying to figure out a way to pull off a 3:10 in the new york
marathon with no
LSD training. just too busy in RL.

Hmmmm, that's roughly a 7:15 pace for 26 and your running 9 miles at
7:30. Do you believe in miracles? 🙂

Those are training runs. He's coming off a 1:29 half, so a 3:10 is worth trying
for.

If he approaches the race sensibly, and runs a 7:15 pace from the start instead
of trying to run a half marathon PR in the first half of the race, he should
knock several minutes off last years effort (3:18), even if he misses the 3:10.

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

"Doug Freese" <[email hidden]> wrote

Quoted message said:

"Lanceandrew" <[email hidden]> wrote

Quoted message said:

Quoted message said:

-9 mi/day everyday @7:30 min/mile

Quoted message said:

Quoted message said:

-trying to figure out a way to pull off a 3:10 in the new york
marathon with no LSD training. just too busy in RL.

Quoted message said:

Hmmmm, that's roughly a 7:15 pace for 26 and your running 9 miles at
7:30. Do you believe in miracles? 🙂

While I like and respect Doug, and am, *trying* to like LA, I gotta go with
Lance on this one.

Lance, if you're cranking 7:30 pace avg for 63 miles/week, all you need is
some long runs, a 10k race every week or two, and a taper to make 3:10, imo.

Plus, you've gotta really want it in the last 6 miles. 20 is where the fun
begins. Get your mantras pre-programmed.

My perennial favorites:
1. Pride lasts longer than pain
2. The more you hurt, the better you'll feel about yourself at the finish.
3. It's just pain. When you finish, it will stop.

-- Dan

Week ending 10/17/03 (recovery from Firetrails 50 mile race)
New this week: whiz-bang stats from my nifty HRM/altimeter!

Sun: 0 Drove back to LA
Mon: 5 Hike in San Gabriel foothills. 500’ climb. Quads sore, tried to
jog a few steps for grins, but no way.
Tue: 7 Hike/jog up to Mt. Hollywood. Jog down easy. 107hr avg. 1340’
climb.
…….26/60 & 36/90 avg/max ascent & descent in ft/min. Not sore, but no oomph
at all.
Wed: 7 Easy 680’ climb. Slow, but not by much. No soreness at all.
Thu: 7 Easy 960’ climb. 119HR avg. 30/60 & 39/95 avg/max ascent & descent in
ft/min.
Fri: 6 moderate 880’ climb. 129hr avg. 30/75 & 46/125 avg/max ascent &
descent in ft/min.
Sat: 12 easy 2240’ climb. 120hr avg. 30/75 & 35/100 avg/max ascent &descent
in ft/min.
Slight tickle of sore throat in AM.

Total: 46 miles, 6600’ climb.

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

Quoted message said:

Quoted message said:

Hmmmm, that's roughly a 7:15 pace for 26 and your running 9 miles at
7:30. Do you believe in miracles? 🙂

Those are training runs. He's coming off a 1:29 half, so a 3:10 is
worth trying
for.

I missed this piece of history and. my short term memory is faster than
brief. I thought he was kidding and why I replied as I did.

Quoted message said:

If he approaches the race sensibly, and runs a 7:15 pace from the
start instead
of trying to run a half marathon PR in the first half of the race, he
should
knock several minutes off last years effort (3:18), even if he misses
the 3:10.

If, if and if. Let's just wish him good race day sense.

-DF

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

Quoted message said:

Quoted message said:

Hmmmm, that's roughly a 7:15 pace for 26 and your running 9 miles at
7:30. Do you believe in miracles? 🙂

While I like and respect Doug, and am, *trying* to like LA, I gotta
go with
Lance on this one.

Me too, once Donovan pointed out his history.

-DF

In article <[email hidden]>, Doug Freese
<[email hidden]> writes

Quoted message said:

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

Quoted message said:

-9 mi/day everyday @7:30 min/mile

-saw the awesome aussie (Donovan) training this week

Send pictures! 😉

Quoted message said:

-trying to figure out a way to pull off a 3:10 in the new york
marathon with no
LSD training. just too busy in RL.

Hmmmm, that's roughly a 7:15 pace for 26 and your running 9 miles at
7:30. Do you believe in miracles? 🙂

Yeah, sure, it'll be easy. Just bring some fairy dust and think happy
thoughts. First star on the left and straight on til morning. Good luck
in the marathon, whatever time you run.
--
Mel Rimmer

In article <[email hidden]>, Donovan Rebbechi
<[email hidden]> writes

Quoted message said:

One thing that might help a bit is going out at a sensible pace. Last time
you went out at a 3hr pace (in warm conditions, coming off a 1:30 half, that's
suicide) and blew up. Go out at a 3:10 pace this year, and ... who knows, maybe
you still won't run even splits, but the smart money would be on a better
performance than last year.

Donovan, do you keep a database of the race history of every rr regular,
or do you just have a photographic memory? If it's the former, can I pay
you $10 and see a copy of my dossier?
--
Mel Rimmer

Goals:  
Hayling 10m - 54:xx
Feb/March 1/2M - 1:12:xx

Came 5th in the Fleet 10k this morning.  I wanted top 3, but I'm not
disappointed with 5th as the standard was much higher than last year - on
which I had based my target.

This is a notoriously slow course, full of undulations and a punishing hill
that is run twice in this two lap race.  My time of 33:59 is a PB by 19
seconds.  I can't be too unhappy about that given the slowness of this
course, and that time would have put me 4 seconds behind the winner last
year.

That should be worth 32:xx on a flatter course IMO.  Target for Hayling 10
remains at 54 something.

Monday:
pm) 6 miles - easy/medium

Tuesday:
pm) 8.0 miles in total, 5 x 1km w/1:30 rec - hard

Wednesday:
pm) 7 miles - easy/medium

Thursday:
pm) 5.75 miles, fartlek - medium/hard

Friday:
pm) 5.5 miles - easy/medium

Saturday:
pm) 4.75 miles - easy/medium

Sunday:
am) Fleet 10k, 5th, 33:59

Total run: ~46 miles

--
Brian Wakem

"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,

Had my knee scoped last week (Mon 10/4); no meniscal tear and no major
repairs needed--just a lot of drainage and poking around. Pics look
good.

Before the scope, I had been only swimming (about 6k/week) for about 4
weeks. Currently bearing full weight with no pain (a little underuse
stiffness) and extension and flexion almost all back.

With the doc's (sports med/ortho guy) blessing, did the bike thrice
this week with no pain. 🙂 He says I can do the elliptical towards the
end of next week and stick with that until Halloween, when he says
that I can try to run 15-20 minutes if I feel up to it.

Goals:
I'm working on outlining an elaborate rebuilding schedule, starting
with the above stationary bike/elliptical stuff then a few weeks of
running/elliptical/swimming/weights combos. I figure I can back off
the schedule if I need to, and am going to try REALLY hard to not
overdo it just because I feel good at the time.

My dad and sis and I usually do a THanksgiving 10k+5k (it's the only
one I know of where they do the entire 10k and then start the 5k
afterwards, so we always run the 10k and then run the 5k). This year,
if I am able to start doing 20 minutes or so by Halloween, I may do
the 5k--not at any kind of race pace, just to participate with the
fam. We'll see. Then, my goals are

10k - late Feb
10 miler - Cherry Blossom in April
Chicago Marathon next Oct.

Here I go!!

Mandy

SwStudio wrote in message ...

Quoted message said:

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

mon: 0:40 biked, hr 129, recovery ride
tues: 0:45 ran, hr 150, also walked 1hr
wed: off
thur: 0:40 ran, hr 142
fri: 1:10 biked, hr 133
sat: 0:52 ran (am: 0:35 @ 151, pm: 0:18 for 2 conconi tests, avg HRs 160
& 163), walked 0:35
sun: 1:43 ran hilly trails, hr 144, 1/2 med tempo fartlek

Ten mile race next week, marathon in 6 weeks. After doing the conconi tests
I found an interesting article questioning Conconi's methods:
http://jap.physiology.org/cgi/content/full/87/1/452 Still it was a good
light speed workout that really opens up the lungs without over-tiring you.
I will research further and do my own experiments.

The tests, along with my tempo runs last week, seem to confirm my earlier
guess that my LT right now is about HR 170 or slightly higher. For the 10
miler I will probably go out at 7:45ish pace and check my HR which should
settle at about 163-165, then I'll see if I have more than that after a few
miles. I may push it to or above LT for the last few miles. Since I'm
trying to figure out my marathon goal pace I'm paying more attention to my
pace (and corresponding HR) than I normally would. With good rest and cool
temperatures the HR should serve well as a gauge.

- Tony

SwStudio said:

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

M 10.5 easy
T 11.5 including 2x2mile in 11:15/11:12
W 6
T 10 including 4 mile tempo in 23:28
F 9.6
S rest
S 13.1 Staten half. And maybe a jog later if I feel like it.

Total: 61-65

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

Leafing through rec.running, I read SwStudio's message of 16 Oct 2004:

Quoted message said:

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

Mon 0.00 rest
Tue 0.00 rest
Wed 0.00 rest
Thu 0.00 rest
Fri 0.00 rest
Sat 4.37 easy
Sun 6.23 easy
----------------
Wk 10.60
Yr 1,911.47

After the marathon last Sunday I was due to take a few days off. I was
prepared to take the whole week off, but not running makes me real
grumpy, so I got in a few runs on the weekend. It felt really good to get
out there. The weather is beautiful for running right now.

I had some DOMS on Tuesday, but not bad. Some pain on the front of my
shins and lower calves, probably from the downhill running during the
marathon. The weekend runs seem to have cleared that up.

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.

steve common said:

Goals : not go bonkers from not running. Not enjoy not running so much I
stop forever. Try to go further than saying that stretching, swimming,
biking, gym would be a good idea and actually do one of them.

Mon - Sun REST

Steve Common is my new hero.

goals: stop grinding my teeth, stop rolling my eyes at everything,
think of how much worse it could be and be grateful it isn't that way.
Try not to gain more than 387 pounds per week.

M: 30 min bike, 30 min arctrainer, 35 min elliptical. LB weights -
abductor, adductor, quad - very wimpy settings for all.

T: 30 min bike, 30 min arctrainer, 35 min elliptical. LB weights -
abductor, adductor, quad, hamstring - very wimpy settings for all.
Tired. After workout went for MRI.

W: nothing, leg hurt a lot, went to dr, got some crutches scheduled
appt for next day.

R: nothing, leg hurt. Went for scheduled dr appt, xrays confirmed
fibular stress fracture. Traded crutches for walking boot, sentence =
4 weeks, no weightbearing stuff allowed.

F: nothing, wallowed in self-pity.

S: 15 min rowing machine, 15 min recumbent elliptical, 15 min
ergometer (silly thing you "pedal" with your arms), 15 min spinbike.
LB weights - sitting leg press, abductor/adductor, quad - very wimpy.

Su: 5km rowing machine, 15 min recumbent elliptical, 15 min ergometer,
30 min recumbent bike. Wimpy LB weights as above.

total: no running

I hate this.

good week all

Karen

Leafing through rec.running, I read joe positive's message of 17 Oct
2004:

Quoted message said:

goals: stop grinding my teeth, stop rolling my eyes at everything,
think of how much worse it could be and be grateful it isn't that way.
Try not to gain more than 387 pounds per week.

M: 30 min bike, 30 min arctrainer, 35 min elliptical. LB weights -
abductor, adductor, quad - very wimpy settings for all.

T: 30 min bike, 30 min arctrainer, 35 min elliptical. LB weights -
abductor, adductor, quad, hamstring - very wimpy settings for all.
Tired. After workout went for MRI.

W: nothing, leg hurt a lot, went to dr, got some crutches scheduled
appt for next day.

R: nothing, leg hurt. Went for scheduled dr appt, xrays confirmed
fibular stress fracture. Traded crutches for walking boot, sentence =
4 weeks, no weightbearing stuff allowed.

F: nothing, wallowed in self-pity.

S: 15 min rowing machine, 15 min recumbent elliptical, 15 min
ergometer (silly thing you "pedal" with your arms), 15 min spinbike.
LB weights - sitting leg press, abductor/adductor, quad - very wimpy.

Su: 5km rowing machine, 15 min recumbent elliptical, 15 min ergometer,
30 min recumbent bike. Wimpy LB weights as above.

total: no running

I hate this.

Oh no. No weight bearing meaning nothing for 4 weeks? That's got to be
tough, especially for someone with your motivation. Now you have to re-
channel your motivation towards 100% recovery. I know, easy for me to
say.

Hang in there Karen.

Phil M.

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

<< S 13.1 Staten half. And maybe a jog later if I feel like it.

Total: 61-65

Cheers,
--
Donovan Rebbechi >>

Don't jog later!

_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
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