Training Week Ending October 23, 2005

Sat: ran 9 mi @ 7 min/mi. pace after 9 day layoff due to possible itb
injury on left knee. midsole & ball striking felt fine on impact
w/road...however it was the liftoff...the release that produced an
irritating discomfort..a stretch-release type of pain seemingly sourced
from ligaments/tendons.

this Sunday morning I got to mile 4 before striking/impact pain started
to surface on my knee, I stopped and walked home.

which means barring a miracle...to my awareness....the sole rec.running
representative of the NYC Marathon will be non other than Mr. Charlie
Pendejo.

ps Pendy, I was wrong, the marathon course is (in a relative context)
much tougher than Central Park's course.

mon: 3.5 easy trails
tues: 5 easy trails/roads
wed: 6 easy trails/roads
thur: 6.5 fartlek
fri: off
sat: 9 trails
sun: 14 trails

total 44 (approx)
continuing to do exercises for posterior tib, yoga

Goals:
Stay healthy work base mileage back up to prepare for training for Boston
and/or 50k early spring

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!

SwStudio said:

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

goals: ease back into training; enjoy the cool-weather racing that's right
around the corner; train for another marathon next spring. Upcoming: 5K
Nov 5; 15K Nov 19; half-marathon in January; marathon March 19. Various
other races whenever.

Su: walked 4 or 5 miles 'round Baltimore, no running
M: nothing
T: 3.37mi, poking along. Most aches and pains are gone, but a nasty
bloodblister made things a little painful
W: 4.54mi (9:09)
R: 4.42mi (9:25)
F: 4.46mi (8:49)
Sa: 5.2mi (8:57)
Su: 10.5mi (8:13)

total: 32.49 miles running, 4 or 5 miles walking

Since my next marathon is on a Sunday, I decided to flip back to M - Su
weeks.

After a week of taking it easy, I'm looking forward to some longer runs this
week. And as soon as this hurricane gets out of here, we're gonna have our
first cold front of the season. Golly! I can't wait.

good week all

Karen

--
live! vicariously!

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 00h56' 04'56" E
Wed 12 7.2 01h02' 05'12" E
Thu 9 5.4 00h44' 04'59" E
Fri 15 9 01h09' 04'39" E
Sun 24 14.4 01h56' 04'51" E
---------------------------------------------
week : 71 km 42 mi 05h50'
---------------------------------------------
year : 1728 km 1036 mi 140h19'

Good week again, and another pound lost, bmi is now at : 22,3
I'll have to lose another 3 to 4 kg... for ideal performance weight
(which for me seem to be a bmi of 21).
With 3lbs less than 3 weeks ago my pace gets easier and speedier.

Almost all of my easy runs were under 5'/km (on Wed, was little bit sick)

Goals, keep that mileage for a couple of weeks then increase towards 50mpw.
Keep losing weight, run a 10k and 15/21.1km before year's end.
m

Quoted message said:

cheers,

M: get it up my [censored] chute by Bill
T: suck Bill dry
W: lick Bill's butt
T:threesome with John Hanson and his dog
F: molest children with my pal Clan MacKay
s: rest

On Sun, 23 Oct 2005 14:42:15 -0400, Beata_911 <[email hidden]>

Quoted message said:

M: get it up my [censored] chute by Bill
T: suck Bill dry
W: lick Bill's butt
T:threesome with John Hanson and his dog
F: molest children with my pal Clan MacKay
s: rest

Subtract a "1" to contact Mr Beta. He is in dire need of new friends
(males only)

On Sun, 23 Oct 2005 14:42:15 -0400, Beata_911 <[email hidden]>

Quoted message said:

M: get it up my [censored] chute by Bill
T: suck Bill dry
W: lick Bill's butt
T:threesome with John Hanson and his dog
F: molest children with my pal Clan MacKay
s: rest

Subtract a "1" to contact Mr Beta (males and 4 legged animals only)

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

Third week of 8-week training schedule. Good week despite missing Monday
session. The very heavy Fri/Sat/Sun block was less tiring than in March.

Time km mi avHR%
Mon 0:00 Unplanned rest. Was supposed to be 90' at 70%

Tue 1:28 17 10 76 Should've been 1h at 75% but lengthened to make up
for previous day's missed run. Windy along river bank.

Wed
AM 1:08 14 9 77 29' up, 11' down. Track.
4000m in 16'54 @ steady 87%, 3' jog
2000m in 7'57 @ steady 92%

PM 0:45 8 5 70 Unplanned double. Easy, on roads round club track.

Thu 0:00 Planned rest

Fri 1:48 20 13 77 30' up, 20 x 500m/200m in 2'08/1'20, 9' down. 8pm.

Sat 1:28 16 10 70 Nice run on rolling country hills around in-laws place.

Sun 2:40 32 20 79 30' up, 9' down, 3 x 30' at 85%/15' jog.
Camelbak + bottle. Along route of Figeac marathon.
Paces 4'27/km slight downhill, 4'35/km + 4'40/km uphill
_________________
9:18 106km 66mi

mon: off, (split wood)
tues: 0:55 ran road,
with 5k in 0:23 (90sec ints @ 90%+ / 60sec rec)
wed: 0:30 ran cinder
0:25 biked, (split more wood)
thur: 1:30 ran rolling cinder, 340' climb
with 0:40 @ 81%
fri: 0:30 ran cinder
0:20 bike trainer
sat: 2:19 ran, 1/3 singletrack 2/3 road, 1040' climb
sun: 1:20 biked, 780' climb

Goals: Nov 12th 5k road, Nov 27th 15k trail

All year I've been running 3 days a week, occasionally 2 or 4, though with
extra long runs, and with a good deal of biking. Adjusting now to less
biking and more running, I will try to do 5 days a week for a while. This
week was a good start, though my legs were pretty spent at the end of Sat's
run, no doubt from the speed Tues and sub-LT Thurs. If all goes well, I'll
slowly increase the time of my Wed through Fri runs, and Sat will be varying
in the range of 2-3 hours until I choose to race another ultra.

-Tony

joe positive said:

total: 32.49 miles running, 4 or 5 miles walking

Too much! That's WAY TOO MUCH for the week after, for someone of your
caliber!! ;-)

Quoted message said:

Since my next marathon is on a Sunday

Had you revealed that before? Which one, when?

Quoted message said:

After a week of taking it easy, I'm looking forward to some longer runs

Serious question, Karen: are you planning to take a week or two or
three of down time, other than this week immediately post-marathon? Or
just jump right back into the sort of mileage/training you'd been
doing?

Pendejo, assistant treasurer, joe positive Fan Club (Brooklyn branch)

51.2 miles, as

Mo: DNR (planned; full moon; received massage)

Tu: AM 3.5 easy
PM 8.25 easy Cast-iron stomach getting rustier every year: spicy
Thai basil chicken lunch necessitated pit stop.
Hope I don't have anders-itis!

We: AM 3.5 easy
PM 6.5 mod Mostly easy; final mile near MP. Full moon energy
in full swing. People trying to mess with each
other and me including a full plastic soda bottle
thrown at me from behind. Almost ran over a raccoon
in park.

Th: AM 3.5 easy incl 7 x 20s strides

Fr: PM 6.5 tempo 3.35 mi @ 10 sec faster than MP. Insufficient WU
for the weather and my shorts/short sleeves - no
obvious harm done, but I should know better by now.

Sa: AM 6.25 mod Mostly easy, but ~3/4 mile around MP+ to show the
Bishop Ford High School cross country kids that the
old jogger was no worse a runner than most of them.
Yeah, pretty sad. Does it help that I didn't *need*
to prove anything, I just felt like running fast
anyway?

Su: AM 13.2 long In the end I reckoned a truly long run was unlikely
to help at this point. Thanks everyone who chimed
in with advice. MP + 1:20/min. Dirt, trainers.

While I intentionally kept mileage in check this week - might have done
another 10 or 15 were NYCM another week away - it's now taper time for
real. Time to admit I've done all the training I can.

I've had a fairly free-form schedule the last zillion weeks, informed
by vague ideas of mileage and other goals; but I figure I'd better have
more of a plan these next couple weeks, or else risk realizing halfway
through Sunday's run than I've accumulated 55 miles instead of say 38.

lance, if you're unable to run NYCM this year, I promise I'll represent
you and the rest of this asylum by running the absolute best I can,
every step of the way. (And any lurkers running NYCM, speak up so we
can wish you luck. Can't promise we won't bite - historically we often
do, but you can probably take it.)

Races
-----
06 Nov NYC Marathon

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

Mon: 14k track including 6K Lactate Threshold.
4:15/k to 3:58 HR 155-163
Tue: 14k easy including 4k on grass
Wed: am: 17k easy grass 30' bike
pm: 7k easy roads
Thu: No running. Cricket game...not as many
"22 yard" strides as I would have liked...
Fri: 25k on grass. Gradual increase from 5:45/k (9:10/mile)
to 4:55/k (7:55/mile). HR 115-127. Bike 30'.
Sat: 10k easy roads
Sun: 16k easy om grass.

Total: 103km (64 miles).

Anthony. Jerusalem, Israel.

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

Mon: 14k track including 6K Lactate Threshold.
4:15/k to 3:58 HR 155-163
Tue: 14k easy including 4k on grass
Wed: am: 17k easy grass 30' bike
pm: 7k easy roads
Thu: No running. Cricket game...not as many
"22 yard" strides as I would have liked...
Fri: 25k on grass. Gradual increase from 5:45/k (9:10/mile)
to 4:55/k (7:55/mile). HR 115-127. Bike 30'.
Sat: 10k easy roads
Sun: 16k easy om grass.

Total: 103km (64 miles).

Anthony. Jerusalem, Israel.

Tony S. said:

I will try to do 5 days a week for a while.

Yeah, your 5 days running really popped out at me, Tony.

Curious why you run a block of 5 and take 2 consecutive days off,
rather than split it 3 and 2 - is part of your intention to run
long-ish on Saturday on somewhat tired legs?

Nice weather for it lately, eh?

Quoted message said:

Cricket game...not as many
"22 yard" strides as I would have liked...

Excellent :'-)

Quoted message said:

Time to admit I've done all the training I can.

you can mentally train and i would encourage you to do the following
next sat or sun morning...take the 4/5/6 train to 138th st. station in
the Bronx. The station exits at the 21.5 mile mark. do a trial finish
of where the marathon really starts as they say.

SwStudio said:

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

M - AM: 3.5 miles @8:00
PM: 4 miles @8:00
T - -
W - AM: 3.5 miles @8:00
PM: 5.5 miles @9:00
T - -
F - AM: 3.5 miles @8:00
PM: 5.5 miles @9:00
S - -
S - 7 miles hilly @9:00

total: 32 miles. Highest ever.
YTD: 240 miles. Been a lousy year, but this week was great.

jobs

lance said:

take the 4/5/6 train to 138th st. station in the Bronx. The
station exits at the 21.5 mile mark. do a trial finish of
where the marathon really starts as they say.

Thanks - sounds like a great idea!

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

Quoted message said:

Tony S. said:

I will try to do 5 days a week for a while.

Yeah, your 5 days running really popped out at me, Tony.

Curious why you run a block of 5 and take 2 consecutive days off,
rather than split it 3 and 2 - is part of your intention to run
long-ish on Saturday on somewhat tired legs?

I'm used to having 2 non-running days after long runs, though getting on the
bike seems to help recovery. I may change things around, but thought I'd try
it this way first. I didn't really plan on tried legs, but since I'm not
running as long on the weekends now it should be ok with this pattern. I
think it's better to get used to it this way so I can up my long runs later.

I feel like the string of long runs leading up to (and) the 50 miler has
made me a stronger runner, and that's what encouraged me to try to
consolidate those gains in this season that usually sees me fall off some. I
feel so much better than last year at this time, but this is an experiment
with two harder days on ~6 hours per week. After the 5k I'll drop the
Tuesday speed (or do it every other week) and keep the 80% run.

Quoted message said:

Nice weather for it lately, eh?

Quite soggy, but nicely cooler, except for biking. Very strange that the
leaves haven't turned more, but we're starting to get some good color here
upriver from NYC 25 miles. Saturday was windy and wet up on the mountain,
but there was some interesting fog and it was very quiet - the first time I
haven't seen hikers on those trails in about 8 months. As I was coming down
the trail off the top, I spotted a young buck, not too rare around here, but
it was worth a pause.

-Tony