Training Week Ending October 2, 2005

yabut what I really want to know is how Dan Stumpus (and my running-club
friend) did at St George today.

No results available as of 6:30 pm eastern time, grrrr....

Karen
--
live! vicariously!

my goal is to get my 20 mile run in tomorrow and still have enough to
run a 3:40 marathon in 3 weeks.

SwStudio said:

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

Goals: get through the next two weeks and out the other side. Upcoming
races: 5K Oct 8; marathon Oct 15.

S: 17mi (9:11) pretty tired after the previous week's shenanigans
M: AM 6mi (9:22), PM 4mi (9:00)
T: 10mi (8:54) incl 8x100m strides
W: 14mi (8:32), last 3 miles 7:24, 08, 03
R: 7mi (9:13) incl 6x100m strides
F: 6mi (9:33)
Sa: 10mi: 4wu, 5 tempo (6:44 avg), 1 cd

total: 74 miles

Week 16 of Pfitzinger - this was the first week of taper. After tomorrow I
have no more double-digit runs left and only one puny little double a week
from Monday. I've never tried a 3-week taper before. Here's hoping.

good week all

Karen

--
live! vicariously!

S: 90 min spincycle
M: 60 min spincycle; 4 miles run, street
T: DNS/R
W: 60 min spincycle; 4 miles run, street
T: DNS/R
F: DNS/R
S: 90 min spincycle

Goal: Rebuild consistency

Yoga: 20 min/daily

joe positive said:

yabut what I really want to know is how Dan Stumpus (and my
running-club friend) did at St George today.

I didn't realize it was a Saturday race... retroactive good luck wishes
to Saturday racers, and also to the Sunday people. I'm - and I think
Lance is - heading for Grete's Great Gallop half marathon @ 8:15 today,
which will mark my 12 hour anniversary of finally definitely getting
the head cold everyone else around here had over the last week.
Hopefully it stays above my neck these next several hours.

Anyhow the St. George results are up. I'll look forward to hearing
Dan's report.

3726 miles year.
3726 ÷ 273 days= 13.6 miles.
3726 ÷ 274=13.59 a day
busy jewish week.
past the 3 7 10. (?)
13.59 a day.
migth ride soon.
huntng season here Bow.

Biking the year thru.

SwStudio said:

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

--------------------------------------------
day km mi time time/km type
Mon 11.5 6.9 00h53' 04'37" MP
Tue 9 5.4 00h45' 05'04" E
Thu 11.5 6.9 00h52' 04'32" E
Fri 9 5.4 00h46' 05'08" E
Sat 21 12.6 01h40' 04'46" T
---------------------------------------------
week : 62 km 37 mi 04h57'
---------------------------------------------
year : 1547 km 928 mi 125h37'

I finally got back to a 62km week after weeks of 46,44,49,59 and 37km.

All my runs were done at dawn before beakfast, with just a glass of
water in my belly.
I like these early morning runs as I'm much lightier than during the
day, and to boot, it doesn't interfere with my otherwise busy schedule.

On monday, ran 5k @ 4'20"/km and on saturday, 5 k @ 4'12" which I'll
take for my current lower-end LT.
Good form all in all.

Goal is to keep being motivated to wake up early and run, to increase
mileage and maybe to test myself in a HM nov 6th.
m

Quoted message said:

cheers,

On 2 Oct 2005 03:41:36 -0700, "Charlie Pendejo" <[email hidden]>

Quoted message said:

Lance is - heading for Grete's Great Gallop half marathon @ 8:15 today,

Is it required that you "drop a log" as you run during the race? And
it must be messssssy on the running shoes.

marko said:

All my runs were done at dawn before beakfast, with just a glass of
water in my belly.
I like these early morning runs

So do I but I just cannot drag my sorry backside out of bed to do 'em very
often, even though that would free up some very useful time during the day.
Do you go to bed early? Or alwyas get by with "little" sleep?

joe positive said:

total: 74 miles

Week 16 of Pfitzinger - this was the first week of taper. After tomorrow I
have no more double-digit runs left and only one puny little double a week
from Monday. I've never tried a 3-week taper before.

Call me a lazy pansy if you will, but 74 miles doesn't compute for me when
used in the same sentence as "taper" :-) That was exactly (119km) the
highest-mileage week in training for my spring marathon.

Just don't be tempted to do "just that bit extra to be sure", eh! Cos you're
looking very good for Oct 16.

Charlie Pendejo said:

I'm - and I think
Lance is - heading for Grete's Great Gallop half marathon @ 8:15 today

Looks like the cold got to you? And I hereby tear up all my posts mocking
Lance's mad desire to run in flats despite his size, seems he was smokin'
today.

joe positive said:

yabut what I really want to know is how Dan Stumpus

03:17:23 gun time, 6 secs less for chip

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 7.08 recovery
Wed 13.07 medium long
Thu 6.59 recovery
Fri 11.00 lt - 3 up, 7 @ threshold, 1 down
Sat 0.00 rest (abs)
Sun 22.43 long
---------------------------------------------------------
Wk 60
Yr 1,779

Training:
Week 11 of 18 week training plan (Pfitzinger/Douglas). Week 5 of 5 week
lactate threshold phase.

Felt really crappy on Wednesday's 13-miler. Rain, wet shoes that are too
short, and downhill running aggravated an ingrown toenail. My 3rd pair
of Asics 2100s were running a bit short for some reason. So I got a new
pair of Brooks Adrenaline GTS 6. Also, I got a half size larger to
hopefully avoid the toe-banging. The GTS 6 worked great on Friday then
on Sunday's 22-miler. No hot spots, no blisters, no toenails falling
off. I've been an Adrenaline fan since I started running with the GTS 4.
The latest version of the Adrenaline is supposed to be a lighter
weight shoe, although Brooks' weight claims are highly suspicious.

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.

Quoth SwStudio <[email hidden]>:

Quoted message said:

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

Training stage: beginner, base building, some strength, some speed
Short term goal: Oct 16 Northeast Philadelphia 5 mile -- looking for
48:45
Mid term goals: club 10K in Dec, some 10M and/or half-marathon in
Spring
Long Term goal: 2006 Marine Corps Marathon or equiv

Mon: DNR
Tue: 5.0 miles tempo (1mi wu, 1mi sub 10m, 1mi sub 9m, 1mi sub 10m,
1mi cd) 80-85%MHR
Wed: DNR
Thu: DNR (resting achilles that did not feel right, time for new shoes)
Fri: 10.0 miles @ 81%MHR 10:43/mile pace (rolling hills)
Sat: DNR
Sun: 14.0 miles @ 81%MHR 10:43/mile pace (rolling hills)

Ran ~105 miles in September. Now that I've moved from even runs to
short_fast + medium + weekend long run, I think I'm going to stick to
three days of running and four of rest or cross training until I
stabilize the long run distance or my body adjusts to the unbalanced
workout.

Next week, I will do a 6mile tempo, plus my medium 10-mile run and a
long run of 15.5 miles.

Cheers,
Craig

--
Corollary to Clarke's Third Law:
Any technology distinguishable from magic is insufficiently
advanced.

Phil M. said:

Felt really crappy on Wednesday's 13-miler. Rain, wet shoes that are too
short, and downhill running aggravated an ingrown toenail. My 3rd pair
of Asics 2100s were running a bit short for some reason.

I have a pair of running shoes (flats) that are a bit short too, and I had
the same sort of problem (painful!). I bought a cheap pair of "shoe trees"
and used one to stretch the short shoe a little, and it worked wonders. I
don't know if your 2100 is too much shoe to be stretched, but it might be
worth a try.

Karen

--
live! vicariously!

steve common said:

Call me a lazy pansy if you will, but 74 miles doesn't compute for me when
used in the same sentence as "taper" :-) That was exactly (119km) the
highest-mileage week in training for my spring marathon.

For the 70+ mpw Pfitzinger plan, taper goes 74-57-38 (actually 64 including
the marathon). After a bunch of weeks in the mid-80s to low-90s, 74 feels
like a little birthday present. 57 miles this coming week might feel like
xmas or it may leave me with so much nervous energy I grind my teeth down
to the gumline :-)

Quoted message said:

Just don't be tempted to do "just that bit extra to be sure", eh!

No way. When the GPS says "6 miles" or "8 miles" or whatever distance I'm
supposed to run, I stop and don't run another step.

Quoted message said:

Cos you're looking very good for Oct 16.

From your keyboard to god's ears :-)

Karen

--
live! vicariously!

steve common said:

joe positive said:

yabut what I really want to know is how Dan Stumpus

03:17:23 gun time, 6 secs less for chip

Very nice!

My running-club friend had a good race too; she managed a 2:48 (big PR for
her) and was 2nd woman.

Karen
--
live! vicariously!

steve common said:

So do I but I just cannot drag my sorry backside out of bed to do 'em very

that's the most difficult part of it, getting out of bed, while there's
this little voice inside saying something like "why don't you just sleep
a little longer, you're tired and you'll be better off tomorrow..."

Quoted message said:

often, even though that would free up some very useful time during the day.

if you *can* find the time during the day, I can easily understand that
you won't run every early morning, but the fact is that I have no other
choice if I want to run, so...
anyway I like it when I'm 10' into it, and most of all, when I'm done,
it pumps me up for the day!

Quoted message said:

Do you go to bed early? Or alwyas get by with "little" sleep?

well I'm not exactly the little-sleep kind of guy, I try to get asleep
before 11, but if the lights are off @ 12, I can still be up @6:30.
All I have to do is to avoid getting some sleep debt along the week.

Now I just wanted to add one thing that I discovered this week :
I can run 21k (1h40'😉 on an empty stomach without any problem, although
I thought and read, that it wasn't 'advisable' to run more than one hour
on an empty stomach (I still drink water along the way; every 5k).

that last 21K run was like this :
3 km up => 15'03"
5 km loop => 25'40" => 11.69 km/h => 5'08"
5 km loop => 23'53" => 12.56 km/h => 4'46"
5 km loop => 21'00" => 14.29 km/h => 4'12"
3 km down => 14'46"
with increased speed along the way, not that it was on purpose, but I
felt better and fitter along the way. (i tend to run more and more on
'feeling' since I don't wear my HRM anymore)
so the last 5k loop was run after 1h on my legs, and with good form.
this makes me think that one has some serious energy stores.

now is it good to train the body to run on these stores? I dunno... my
guess would be that it might be a good training for long distances runs
(HM or M)

steve common said:

seems he was smokin'
today.

His posts suggest he's "smoking" something everyday.