Training Week Ending October 24, 2004

Goals : same as last week PLUS don't put on any more weight.

Mon - Sat REST

Sun I was the "shuttle", basically carrying pieces of paper with lists
of names on, from the computers to the starter and the finish line
judges, at a regional race meeting organised by the club.

Amazing turnout for a track meeting, with over 400 athletes of all ages
from 8yo up, all running just one distance, 1000m. Fun day and it really
warms your heart to see so many kids wanting to run, instead of just the
usual old farts :-)

Finally feel back to nearly full strength, two weeks after the firetrails
50.
Will resume tempo/speed this week (mild at first), and get mileage back to
my usual 70-ish.
Next race: Quad Dipsea, San Francisco, Nov 27. 28 miles, hilly, 2400
steps!

Week ending 10/23/04 (2nd recovery week after firetrails 50 miler)
Sun: 12 easy 1380’ climb. 124hr avg. 23/33 avg ascent/descent in ft/min.
Last 4 miles down at 140hr.
Mon: 8 easy. 680’ climb.
Tue: 8 easy 117hr avg. 680’ climb. 16/23 avg ascent/descent. Very tired.
Will take tomorrow off.
Wed: 0
Thu: 9.5, 125hr avg. 900’ of climb, 26/33 avg ascent/descent. Then at
9:00, a stress echocardiogram, on the ‘mill for 15 minutes (stopped when I
got to 166hr, but could have gone to 190 if I wanted a pain-fest). Result:
normal athletic heart with supernormal ventricular clearance %.
Fri: 7 moderate, 1360’ of climb, 26/36 avg ascent/descent.
Sat: 17.5 mi, 2240’ of climb, 23/30 avg ascent/descent. Ran with slower
friend. Not even remotely tired at end, 10 minutes slower than normal
(intentionally).

Total: 62 miles, 7200’ of climb.

Goal: Marathon tomorrow

Mon: 5 miles
Tue: 8 miles
Wed: 5 miles
Thurs: 8 miles
Fri: 5 miles
Sat: rest
Sun: rest

Total: 31 miles

--
Colm

"SwStudio" <[email hidden]> wrote in message
news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training
: week and goals.

Somewhat of a recovery week after last Sunday's Marathon.

Monday 3.5 easy
Tuesday 4 easy + 3 on elliptical machine
Wed 6.5 easy
Thursday 6.5 warm up 20 X 1 minute hard with 1 minute recovery
Friday off
Saturday 7 including 5k race - 20:27 8th overall, 1st 40-49
Sunday 7.5 easy
Total: 35 running 5k elliptical machine
Goal races:

Stockade-athon 15k November 14 - goal sub 1:06
Troy Turkey Trot November 25 42 or better
Hang Over Half January 1st - 1:32 or less

Fun races:
NYC Marathon Nov 7th
I'm contemplating running 8:30 pace for the 1st half and then picking it up
in the second half if I feel good and see what happens.

"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 (in Hamilton ON)
www.absolutelyaccurate.com
www.allfalldown.org

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

Legs are a bit tired so I will have a day off tomorrow. Will probably do
the Hampshire League XC next Sat at Goodwood - no ambitions there as the
standard is phenomenal - top 30 will do.

Monday:
pm) 5.3 miles - easy/medium

Tuesday:
pm) 8.0 miles - medium

Wednesday:
am) 5 miles - easy
pm) 10 miles - easy/medium

Thursday:
pm) 8 miles, last 3 hard - medium

Friday:
am) 6.75 miles - easy/medium
pm) 7.5 miles - easy/medium

Saturday:
pm) 9.5 miles - easy/medium

Sunday:
pm) 12.75 miles, hillyish - easy/medium

Total run: 72.8 miles

--
Brian Wakem

9Mi every day. too late now & i'm heading into another nycm w/no lsd training
whatsoever 🙁 i expect the running gods to punish me @ mi. 22 at which point
i will rely entirely on plan b (psychology) to enable me to still BQ.

scott hamilton once said, "under pressure you can perform 15% better or worse".
some athletes break through (as hamilton did in sarajevo, and some break
down). i'll feel "pressure" at mi. 21-22....i know it.

not sure if i'm going to taper much if at all this week, marathon's in 2 weeks.
still fighting a cold w/no end in site....loading up on vitamins/meds this
week in effort to knock it out..

"SwStudio" <[email hidden]> wrote in message

Quoted message said:

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

Recovery week from the marathon drop-out of last
week. Because I dropped out when I did, I have only
very slight residual leg heaviness, one week later.

It was my birthday yesterday and I was up late but I
entered a crazy 5km XC/trail run this morning (13 hairpin
turns in wet leaves with tree roots poking up everywhere)
and placed 2nd overall by 5 seconds. It was very wet and
slippery conditions, but a lot of fun.

M off
T off
W 6km easy
T 10km easy
F 8km easy
S off
S Tansley Woods 5k-18:24 (2nd overall) 5k up, 2k down

Total: 36km

cheers,
--
David (in Hamilton ON)
www.absolutelyaccurate.com
www.allfalldown.org

"Brian Wakem" <[email hidden]> wrote

What is the plan behind this fairly easy week (for you)? A scheduled
recovery, a new cycle beginning, just need a break?

Regards,

Dan

Quoted message said:

Monday:
pm) 5.3 miles - easy/medium

Tuesday:
pm) 8.0 miles - medium

Wednesday:
am) 5 miles - easy
pm) 10 miles - easy/medium

Thursday:
pm) 8 miles, last 3 hard - medium

Friday:
am) 6.75 miles - easy/medium
pm) 7.5 miles - easy/medium

Saturday:
pm) 9.5 miles - easy/medium

Sunday:
pm) 12.75 miles, hillyish - easy/medium

Total run: 72.8 miles

--
Brian Wakem

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

Quoted message said:

9Mi every day. too late now & i'm heading into another nycm w/no lsd

training

Quoted message said:

whatsoever 🙁 i expect the running gods to punish me @ mi. 22 at which

point

Quoted message said:

i will rely entirely on plan b (psychology) to enable me to still BQ.

I'm in the minority here, but the quality of your training can do a lot to
overcome the missing of a couple long runs. We'll see.

Quoted message said:

scott hamilton once said, "under pressure you can perform 15% better or

worse".

Quoted message said:

some athletes break through (as hamilton did in sarajevo, and some break
down). i'll feel "pressure" at mi. 21-22....i know it.

I dunno about you, but I've felt pretty bad in *every* marathon PR at 21-22.
That's how it works. That's when the real work begins.

Quoted message said:

not sure if i'm going to taper much if at all this week, marathon's in 2

weeks.

Quoted message said:

still fighting a cold w/no end in site....loading up on vitamins/meds

this

Quoted message said:

week in effort to knock it out..

If I were sick, I'd cut back at least 20-30% in mileage and effort. The
slight (if any) loss in conditioning is nothing compared to what you lose
running a race when sick, or weak from the aftermath.

Why is it that we often come down with something just before a big race??
It used to happen to me more regularly when I was younger.

-- Dan

Goal: Houston Marathon Jan 16

Mon: am: 6 mi including 3 mi @ 8:23 pace
Pm: Track (7 x 300m @ approx 1:15 & 2 X 800M @ 5k pace)
Tu: 12 mi @ 10:00 pace, very hot & humid
We: 5 mi recovery
Thu: 12 mi @ 10:00 pace; hot & humid.
Fri: 5 mi recovery
Sat: 20 mi/3:20. Hot & humid & got totally drenched from mile 12 to 14 (local
version of a cloudburst...)
Sun: Rest

Hoping for cooler weather. October in Houston has been exceedingly hot so far,
setting new record highs almost daily...

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

Quoted message said:

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

Mon: rest
Tue: rest
Wed: 8K
Thu: 4.5K hills
Fri: 3K hills
Sat: 10.2K
Sun: 5.2K

Sum: 31K

Goal: Slow gradual injury-free increase in quantity for another month
or two, before going for more quality. Progression since mid-July in
weekly kilometer totals:

17, 17, 16, 22, 19, 22, 22, 23, 26, 8, 26, 29, 19, 31

Another goal is sub-4h marathon by summer '05.

Bjorn

Leafing through rec.running, I read SwStudio's message of 23 Oct 2004:

Quoted message said:

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

Mon 0.00 rest
Tue 4.01 easy
Wed 6.57 easy
Thu 0.00 rest
Fri 6.05 easy
Sat 4.03 easy
Sun 8.44 gen. aerobic
------------------------
Wk 29.10
Yr 1,940.57

Training:
Increasing mileage after only running 2 days last week (post marathon).
All soreness has dissapated. Speed seems to be coming back. Will continue
low mileage for a few weeks. Then ramp up towards the beginning of an 18-
week marathon training plan for Boston.

Racing Goals:

Haven't decided on these yet, but the dates fall on planned tune-up race
dates for the Boston Marathon

3/5/05 Auburn Classic Half Marathon, Auburn, AL
or
3/5/05 Chattahoochee Roadrunners 10K, Atlanta, GA
or
3/6/05 Seaside Half Marathon, Santa Rosa Beach, FL

3/19/05 Tom King Classic Half Marathon, Nashville, TN
4/2/05 Cooper River Bridge Run 10K, Charleston, SC
4/18/05 Boston Marathon, Boston, MA

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.

Dan Stumpus said:

"Brian Wakem" <[email hidden]> wrote

What is the plan behind this fairly easy week (for you)? A scheduled
recovery, a new cycle beginning, just need a break?

Regards,

Dan

My calves have not recovered from a 10k last week so I haven't been able to
do any sessions. Should be ok for a session on Tuesday though.

--
Brian Wakem

In article <[email hidden]>, SwStudio
<[email hidden]> writes

Quoted message said:

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

cheers,

Fearfully busy, so have only managed

Monday 9.5 miles. Felt HORRIBLE.
Tuesday Rest, an hour's slow swimming. Didn't get to Pilates.
Wednesday 10 miles, some hill work. Felt great.
Thursday Rest, and weights
Friday 10.5 miles
Saturday 10 miles
Sunday 10 miles. All gorgeous runs, the last one in the rain.

There! Even my critics should approve.🙂.
--
Jane Lumley

Jane Lumley said:

Monday 9.5 miles. Felt HORRIBLE.

Did your head hurt? Cause your face is killing me LOLOLOLOLOL

goals: well there is Boston, anyway.

M: 5min wu + 5K (28:33) rowing machine, 20min ergometer, 30min
recumbent bike.

T: sore, tired, cranky, did not work out.

W: 5min wu + 5K (27:44) rowing machine, 20min ergometer, 30min
recumbent bike.

R: 6.2 "miles" (1:02) pool running, intervals during middle 30 minutes

F: 5min wu + 5K (27:15) rowing machine, 20min ergometer, 30min
recumbent bike. Ab machine, whoo hoo.

Sa: 18 "miles" pool running (3 hours).

Su: 5min wu + 5K (26:16) rowing machine, 20min ergometer, 30min
recumbent bike. LB weights. Ab machine.

Total: 24.2 "miles" pool running plus a bunch of garbage in the gym

Random unconnected comments from week 1 of 4 in the walking boot:
Fracture feels much better. I sometimes forget to take the
anti-inflammatory because there's so much less pain. I see the doctor
next week so I'll ask for parole and see what he says. A friend has
offered the use of his pool for pool running; he lives 35 miles away,
but this is the closest thing to pain-free running I've done in
months, so it's worth it. At the gym my goal is 130bpm heart rate on
each machine; it's a little harder to achieve that while seated, I
think. Luckily, there's Fox News on the TV to make me pedal harder,
grrrr.

good week all

Karen

SwStudio wrote in message ...

Quoted message said:

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

mon: 0:45 biked, hr 125, recovery; weights
tues: 0:32 ran, hr 136
wed: 0:52 ran, hr 142
thur: off
fri: 0:40 ran, hr 140
sat: off
sun: 1:30 ran (10 mile race in 1:16:38 @ 7:40, hr 175; 15mins wu/cd)

This week I was stressed out decided to take an extra day off. I felt ok
with my race considering. Goals are to recover from the race a couple of
days, then finish training for marathon in 5 weeks -- then seasonal rest
until new year.

-Tony

steve common said:

Goals : same as last week PLUS don't put on any more weight.

Mon - Sat REST

Sun I was the "shuttle", basically carrying pieces of paper with
lists of names on, from the computers to the starter and the finish
line judges, at a regional race meeting organised by the club.

Amazing turnout for a track meeting, with over 400 athletes of all
ages from 8yo up, all running just one distance, 1000m. Fun day and
it really warms your heart to see so many kids wanting to run,
instead of just the usual old farts :-)

Monsieur le vice président de l'ASPTT Toulouse, bonjour !

patcracker said:

Monsieur le vice président de l'ASPTT Toulouse, bonjour !

Salut :-)
A very tired vice president! I went with Christian and some
ultra-runners to the "runner's bar" until the early hours :-)