Training Week Ending October 21, 2007

On Sat, 20 Oct 2007 23:15:04 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

I bought a new penis pump, and my goal is to get an erection again for
the first time in 10 years.

-Doug

Doug Freese said:

On Sat, 20 Oct 2007 23:15:04 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

I bought a new penis pump, and my goal is to get an erection again for
the first time in 10 years.

-Doug

Not EVEN on your best day old man....

Quoted message said:

Doug Freese said:

On Sat, 20 Oct 2007 23:15:04 GMT, "Tony S." <[email hidden]>
wrote:

Quoted message said:

Quoted message said:

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

Quoted message said:

I bought a new penis pump, and my goal is to get an erection again for
the first time in 10 years.

Quoted message said:

-Doug

Not EVEN on your best day old man....

NOT EVEN with one hand full of viagra, and the other full of ectasy.

Quoted message said:

Quoted message said:

I bought a new penis pump, and my goal is to get an erection again for
the first time in 10 years.

Quoted message said:

-Doug

Not EVEN on your best day old man....

NOT EVEN with one hand full of viagra, and the other full of ectasy.

Quoted message said:

Doug Freese said:

On Sat, 20 Oct 2007 23:15:04 GMT, "Tony S." <[email hidden]>
wrote:

Quoted message said:

Quoted message said:

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

Quoted message said:

I bought a new penis pump, and my goal is to get an erection again for
the first time in 10 years.

Quoted message said:

-Doug

Not EVEN on your best day old man....

NOT EVEN with one hand full of viagra, and the other full of ectasy.

I bought a new penis pump, and my goal is to get an erection again for
the first time in 10 years.
--
Ignorint [censored]-off Man

Not EVEN on your best day old man....

--
Ignorint [censored]-off Man

Tony S. said:

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

Somewhere between 50 and 55 miles. Most of them in the low 7 range.

Racing mostly going on hold as basketball coaching season is fast
approaching.

Good luck everyone.

On Sat, 20 Oct 2007 23:15:04 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: continue rebuilding mileage, then get a few good training weeks
in before tapering. Upcoming races: half-marathon Oct 28; 10K Nov 22;
maybe some silly 5Ks; marathon Dec 16.

summer weather keeps hanging on...

M: AM 7mi (9:03), PM 4mi (8:47), some sharp medial knee pain, uh-oh
T: 7mi including 3mi alternating-800s workout; goal 3:35/3:15, actual
3:30/3:14. Knee much better.
W: 8mi (8:35)
R: 9mi (8:50)
F: 8mi (8:42)
Sa: 7mi (9:06)
Su: 17mi (7:30)

total: 67 miles

Monday's knee pain was surprising, since I've never had any knee
trouble, ever. I suspected weak adductors or medial quad. A
therapist at my clinic worked the *lateral* quad and hamstring as well
as the ITB, and I was truly amazed at how much that helped. The knee
twinges a little after a hard run (today's 17, for example), so I'm
keeping an eye on it, but I'm not too worried.

good week all

Karen

live! vicariously!

DNR.
Travelled to Warsaw and didn't drink any Zubrowka.
Travelling to Madrid next week and won't drink any Rioja.

Took photos of hot-air balloons yesterday. Maybe I'll make that my new
sport? :-(

Tony S. said:

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

Completely shifting schedule to twice-weekly weight training per body
part, with three runs plus a hike. It appears as though the higher
frequency lower volume approach works better in terms of amount of
soreness. I am happy with my current speed - I did manage a 6.4k at a
good pace on Thursday, it felt harder to do the same on Sunday. My
heart rate was higher too. Furthermore, I am not losing any weight.

14 Oct
- Run: 3.5km@26min, 100m, forest trail

15 Oct
- Weights: Upper body, 12-15RM.
= Barely managed 4x12 pullups/dips.
- Only did 8x35 db shoulderpress.
- Only did 14x60 + 8x65 db press (targets 15x, 10-12x)
+ Biceps: 12x25! (s-bar)
+ Triceps: 12x35! (forward rope)

16 Oct
- Run: 3.2km@20min, 150m, forest trail
- Weights: Legs: 12 - 15RM. Slightly tense glutes.
= On target.

17 Oct
- Off

18 Oct
- Weights: Upper body, 12-15RM.
= On target.
- Run: 6.4km@33min + 2x3min warmup/cooldown
+ The pace means I've finally broken through the 5k@25min barrier.
* Mizuno Idaten shoes felt weird at first - even though they have a
low profile they still seem to have a far too high heel for
comfortable mid-foot strike. Settled into a nice fore-foot strike
for most of the run.

19 Oct
- Weights: Legs: 12 - 15RM. Slightly painful left knee.
= On target, ~1 rep less on maximal weights.

20 Oct
- Off

21 Oct
- Run: Flat 3.2k@16min, plus warmup/cool down. Slight pain in right knee.
- Valley hike: 10k@2h30min.

Goals:
- Lose weight!
- Next week: Higher intensity weight training followed by a few days
off weights and just running.
- A jump to higher intensity weight training for the next four weeks.
Let's see if these periodization programs are worth their salt (I'd
expect a 5% increase in weight used after the 8 week period).

Tony S. said:

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

Completely shifting schedule to twice-weekly weight training per body
part, with three runs plus a hike. It appears as though the higher
frequency lower volume approach works better in terms of amount of
soreness. I am happy with my current speed - I did manage a 6.4k at a
good pace on Thursday, it felt harder to do the same on Sunday. My
heart rate was higher too. Furthermore, I am not losing any weight.

14 Oct
- Run: 3.5km@26min, 100m, forest trail

15 Oct
- Weights: Upper body, 12-15RM.
= Barely managed 4x12 pullups/dips.
- Only did 8x35 db shoulderpress.
- Only did 14x60 + 8x65 db press (targets 15x, 10-12x)
+ Biceps: 12x25! (s-bar)
+ Triceps: 12x35! (forward rope)

16 Oct
- Run: 3.2km@20min, 150m, forest trail
- Weights: Legs: 12 - 15RM. Slightly tense glutes.
= On target.

17 Oct
- Off

18 Oct
- Weights: Upper body, 12-15RM.
= On target.
- Run: 6.4km@33min + 2x3min warmup/cooldown
+ The pace means I've finally broken through the 5k@25min barrier.
* Mizuno Idaten shoes felt weird at first - even though they have a
low profile they still seem to have a far too high heel for
comfortable mid-foot strike. Settled into a nice fore-foot strike
for most of the run.

19 Oct
- Weights: Legs: 12 - 15RM. Slightly painful left knee.
= On target, ~1 rep less on maximal weights.

20 Oct
- Off

21 Oct
- Run: Flat 3.2k@16min, plus warmup/cool down. Slight pain in right knee.
- Valley hike: 10k@2h30min.

Goals:
- Lose weight!
- Next week: Higher intensity weight training followed by a few days
off weights and just running.
- A jump to higher intensity weight training for the next four weeks.
Let's see if these periodization programs are worth their salt (I'd
expect a 5% increase in weight used after the 8 week period).

steve common said:

Travelled to Warsaw and didn't drink any Zubrowka.
Travelling to Madrid next week and won't drink any Rioja.

You are a sick, sick man, steve!

steve common said:

Travelled to Warsaw and didn't drink any Zubrowka.
Travelling to Madrid next week and won't drink any Rioja.

You are a sick, sick man, steve!

10/15 run 0:39 very easy 60' cinder
bike 0:29 very easy
10/16 run 1:07 easy 220' cinder, 6 strides
10/17 run 0:41 very easy 160' cinder
10/18 off
10/19 run 0:46 easy160' trails, some steep hiking
bike 0:28 easy
10/20 run 1:54 easy/mod 72% 1700' hiking trails and cinder
bike 0:28 easy
10/21 bike 1:15 moderate 800'

5:07 running, 2:40 biking

Goals: same as last week

Goal: 12/02 California Invitational Marathon (CIM), Sacramento.

Mon: 8 easy, flat (200' climb :-), San Vicente
Tue: 11.5 incl 10.5 tempo, 2000' climb, pr by 2 minutes.
Wed: 8 easy, flat.
Thu: 11.5, flat. 4mi w/u, 14x200@42, every 2:00. Asphalt w/5' "hill", 4 mi
c/d.
Fri: 7 easy, flat, fell, got scraped up & infected.
Sat: 18.5, 3500' climb to 4500' elev. Real easy 'cause of infections.
Sun: 8 easy, 500' climb.

69.5 miles, 6500' climb.

My tempo run was a pr, and my ersatz Billat workout (~40 secs on/80 secs
off) went great -- able to maintain pace throughout.

Pretty good week, except for my worst ever fall on Friday. A perfect clear
afternoon in the 70's, running in Palisades park 100' above the glistening
ocean. 400 meters from my car, while looking at the scenery and
contemplating my post-run snack, I tripped on a root in such a way that I
went face down instantly. No time for balletic interventions or slick
moves. I had picked it up and was running low 7's.

Got my forearms in front of my body just in time, but my face bonked into
the dirt for a fraction of a second. Long enough to scrape the skin off my
filtrum* and upper lip. I think my big nose finally did something useful
and protected my upper teeth. Left knuckles got really scraped up. That
night, oozing infections on face and left hand. So I took it real easy on
Saturday's long run, and had no energy, probably 'cause I was in healing
mode.

Infections have settled down, next goal: looking presentable again :-)
People can't help but stare a bit at my multi-colored face.

This was my first running fall in 5 years (that's 17000 miles, or about
25,000,000 strides for the nerds). Them's pretty good odds, except when the
inevitable happens! It was on a (fairly) well groomed decomposed granite
path. This was the first run with new shoes (sound familiar??).

Two ladies strolling a few feet behind me and to my right walked right by
without even a "are you ok", as I was sprawled and moaning. A gentle
reminder that the typical person is *not* good. Another passerby jogged
over and he helped me up and gave me some encouraging words. A gentle
reminder that there are some decent people out there, too.

* Know your anatomy!

"steve common" <[email hidden]> wrote

Quoted message said:

DNR.
Travelled to Warsaw and didn't drink any Zubrowka.
Travelling to Madrid next week and won't drink any Rioja.

Egads! First infirmity, and now sobriety! Oh the humanity!

Hope those other bits heal up soon.

Will the Rioja and Zubrowka make an appearance following the running?

-- Dan

"Christos Dimitrakakis" <[email hidden]> wrote

Quoted message said:

- Lose weight!
- Next week: Higher intensity weight training followed by a few days
off weights and just running.
- A jump to higher intensity weight training for the next four weeks.
Let's see if these periodization programs are worth their salt (I'd
expect a 5% increase in weight used after the 8 week period).

My experience in the weight loss realm is that plodding slow miles, and lots
of them, do the trick. Forget about the speed, just get out there for over
1.5 hours as often as you can.

I tend to put on muscle very easily, stay away from anything like weightwork
if trying to lose weight.

D Stumpus said:

Pretty good week, except for my worst ever fall on Friday. A perfect clear
afternoon in the 70's, running in Palisades park 100' above the glistening
ocean. 400 meters from my car, while looking at the scenery and
contemplating my post-run snack, I tripped on a root in such a way that I
went face down instantly.

That'll do it every time.😉 Probably the only root on the trail too,
right? 😉

One of the advantages I've found of twisty single track through the
woods, is that if I trip, I usually slam into a tree before I hit the
ground. Being slow also helps.🙂 But scenery and food are definite
conspirators.

Quoted message said:

No time for balletic interventions or slick
moves. I had picked it up and was running low 7's.

Got my forearms in front of my body just in time, but my face bonked into
the dirt for a fraction of a second. Long enough to scrape the skin off my
filtrum* and upper lip. I think my big nose finally did something useful
and protected my upper teeth. Left knuckles got really scraped up. That
night, oozing infections on face and left hand. So I took it real easy on
Saturday's long run, and had no energy, probably 'cause I was in healing
mode.

Infections have settled down, next goal: looking presentable again :-)
People can't help but stare a bit at my multi-colored face.

Geez, Dan, heal well!

Quoted message said:

Two ladies strolling a few feet behind me and to my right walked right by
without even a "are you ok", as I was sprawled and moaning. A gentle
reminder that the typical person is *not* good. Another passerby jogged
over and he helped me up and gave me some encouraging words. A gentle
reminder that there are some decent people out there, too.

yep. Something I've found around here is that kids aren't likely to talk
with people they don't know - even a "hello". But most people on trails
will say something. I'll occasionally bump into a line of hs xc runners
where one in the line may say something but not the others. Bumped into
a half dozen on Friday, and their coach was very amenable - both times
(we were going opposite directions around a lake). Since xc season
finished several weeks ago here, I'm assuming these are training for
Footlocker or one of the other national races. You have to recognize
that I can run for 3 hrs on these trails and never see a soul, just
depending on who's running where and when.

Dot

--
"I'm a great believer in luck, and I find the harder I work, the more I
have of it."
-Thomas Jefferson, third President of the United States