Training Week Ending October 26, 2003

SwStudio said:

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

cheers,

No.

Training for January marathon.

Probably running 10k races this week (31 Oct) and 10 Nov Scheduled 15k on 21 Nov, and 1/2
Marathon Dec 11.

Mon: 13k easy pace Tue: 25k: Mostly at track. 8k up 2 x 5000m 19:52 and 19:23 with 10min break. 7k
down Wed: 7k recovery Thu: 2k stress test on Treadmill - maxed HR at 11kph and 18 deg incline

8k trail. Fri: 32k (20 mile) long run. 13k hilly then 14k at track (7 @ 5:00/k
(8:00/mile), 7 @ 4:40/k (7:30/mile)) 5k down Sat: 9k recovery Sun: off

Total: 96km (60miles).

Anthony. Jerusalem, Israel.

Anthony, it has been interesting to follow your training. If you have the time to answer, here are
some questions:

Quoted message said:

Tue: 25k: Mostly at track. 8k up 2 x 5000m 19:52 and 19:23 with 10min break. 7k down

About these 5000m efforts, is this a lactate threshold session ?

Quoted message said:

Thu: 2k stress test on Treadmill - maxed HR at 11kph and 18 deg incline

What is this ? What do the results indicate for you ?

take care, Arne

Arne Todnem Vik-Mo said:

Anthony, it has been interesting to follow your training. If you have the time to answer, here are
some questions:

Arne - I'm glad that the reports are of interest. The weekly summaries provide a good focus for me.

Quoted message said:

Quoted message said:

Tue: 25k: Mostly at track. 8k up 2 x 5000m 19:52 and 19:23 with 10min break. 7k down

About these 5000m efforts, is this a lactate threshold session ?

I'm trying to follow (although often not exactly) Pfitzinger and Douglas's 18 week plan. Most weeks
this involves a lactate threshold session. At the same time I have a weekly track session with my
running club, so I was attempting to run the planned session (2 x 5000m) at LT. My planned 1/2M pace
is 4:00/km, so I ran the 1st 5000m almost spot on. I ran the 1st 3000m of the 2nd 5000 at that pace
also, but the guy I was running with kicked on, and I went with him, so the last 2000m was more
5k-10k pace.

Quoted message said:

Quoted message said:

Thu: 2k stress test on Treadmill - maxed HR at 11kph and 18 deg incline

What is this ? What do the results indicate for you ?

Our club requires us to take an ergometric stress test every year. This includes a stress test on a
treadmill where they hook you up to 12 electrodes and measure all your heart function. They also
check blood pressure. Basically start off at walking pace and then after 2 mins you are running
11kph on 0 incline. Then every minute they increase the incline by 2 degrees. As I said, I reached
my Max HR at 18 degrees, which funnily enough coincided with when I told the technician that I think
that is enough thank you...:-) They also measure your recovery time. The doctor told me afterwards
that I was in excellent condition...

Regards,

Anthony.

105 f you w

goals: increase mileage base for Feb '04 marathon; develop more stamina. Upcoming races: 5K Nov 8;
15K Nov 23; 10K Nov 27.

M: 6.7mi (ran 1:05, guessing 9:42P)
N: 5.6mi (ran 55min, guessing 9:49P)
O: 6.2mi (9:06); first run back in FL
P: 7.2mi (9:56)
Q: dnr Sa: 6.2mi (9:46) Su: 16.25mi (8:39)

total: 48.1 miles

During today's run I turned an ankle pretty good. It hurt quite a bit right at first, but within a
minute I could walk and run with no pain. I feel like I dodged a bullet. Still doing ice compression
elevation just to be sure.

Good week all

Karen

Mon: 3 miles Tue: 5 miles Wed: 3 miles Thurs: 3 miles Fri: DNR, played badminton Sat: DNR. Sun: 3
miles Total: 17 miles Goal: To finish the Dublin marathon tomorrow (less than 4:10 would be a bonus)

--
Colm

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

Quoted message said:

Goal: To finish the Dublin marathon tomorrow (less than 4:10 would be a

bonus)

Quoted message said:

Colm

Good luck ! Be sure to write how it goes.

Arne

Colm Gallagher said:

Goal: To finish the Dublin marathon tomorrow (less than 4:10 would be a bonus)

Good luck. Watch out for the hill!

--
Paul My Lake District walking site (updated 29th September 2003): paulrooney.netfirms.compaulrooney.netfirms.comOpen ↗

Please sponsor me for the London Marathon at: justgiving.comlondon2004Open ↗

Thanks! Will do.

--
Colm

"Arne Todnem Vik-Mo" <[email hidden]> wrote in message
"]news:[email hidden]...

: Good luck ! Be sure to write how it goes.
:
: Arne

Thanks! There's a hill?? Hope it's one of the ones you go down.... :-)

--
Colm

"Paul Rooney" <[email hidden]> wrote in message
"]news:[email hidden]...
: On Sun, 26 Oct 2003 17:11:47 -0000, "Colm Gallagher" <[email hidden]> wrote:
:
:
: >Goal: To finish the Dublin marathon tomorrow (less than 4:10 would be a bonus)
:
: Good luck. Watch out for the hill!

Colm Gallagher said:

Thanks! There's a hill?? Hope it's one of the ones you go down.... :-)

I just looked at this year's course map - they have reversed the direction, so yes - it is one of
the ones you go down (Phoenix Park). I'm sure you'll enjoy it.

--
Paul My Lake District walking site (updated 29th September 2003): paulrooney.netfirms.compaulrooney.netfirms.comOpen ↗

Please sponsor me for the London Marathon at: justgiving.comlondon2004Open ↗

Ahhhh. I know the one. It was on the 1/2 marathon course twice last month. I'm definitely happier at
the prospect of going down that one :-)

--
Colm

"Paul Rooney" <[email hidden]> wrote in message
"]news:[email hidden]...
: I just looked at this year's course map - they have reversed the direction, so yes - it is one of
: the ones you go down (Phoenix Park). I'm sure you'll enjoy it.

SwStudio said:

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

Cheers, David, and greetings all!

Goals: Possibly marathon in May; local "Santa Shuffle" 6K-ish fun run in December; improve
flexibility and upper body strength; keep on keeping on (that's actually the only significant goal);
lose some decorative flab; whatever.

Training week:

Mon Oct 20: 11K run in light rain at noon; 1:15 Ashtanga yoga class in the evening, felt solid, good
balance, but not especially flexible

Tue Oct 21: 6K plus weights (upper body); sore throat and eyes, tight hamstrings. Whatever.

Wed Oct 22: DNR (planned, trying to shake cold as well as rest legs)

Thu Oct 23: 12K hilly route goodgoodgood followed by 45 minutes Ashtanga yoga class, more
goodgoodgood

Fri Oct 24: DNR (planned); walked a good bit to stretch legs out

Sat Oct 25: DNR (planned)

Sun Oct 26: "Rattle Me Bones" 10K in Ottawa; rain rain rain, approx 5C, light winds.

It was WET!!!

Overall, things went well. It was the 10th anniversary of this event and they had a bagpipe and
drums band, and an "ooom-pah" band playing; a T-shirt display showing the various T-shirts over
the years; a good turnout in spite of the weather; lots of volunteers along the course; good
[even hot!] food (veg chili and cookies and bagels) and coffee and hot chocolate for people
afterwards; draw prizes for runners and volunteers. Good fun.

My own run went OK, I thought -- I wasn't feeling super today and did the first part just a bit
too fast, I think, then (as a result!) had a couple kilometers where I was wondering "why do I
even bother?" around the 6th and 7th kilometers, but then I gathered things back together again
and chugged on to the finish. Finished in 50:42 gun time (50:35 was my watch time, but this
wasn't a chip-timed event); 16th out of 79 in my age/gender group. 2 minutes faster than last
checkpoint 10K at the end of September. Whatever!

Best to all for the week ahead!

db (in Ottawa, Canada)

Goals: Maybe the Hayling 10 at the end of Nov - something under 57 minutes. Longer term: sub 1:15
half in spring.

Monday: pm) 3.4 miles - easy

Tuesday: pm) 6.5 miles in total. 5 x ~935m w/450m slow jog rec - hard

Wednesday: pm) 7.3 miles - easy

Thursday: pm) 8.35 miles, acceleration run - easy/hard

Friday: pm) 6.1 miles - easy/medium

Saturday: pm) 5.5 miles, including 5 x 2 min hard w/2min slow jog

Sunday: pm) 13 miles, hilly - easy/medium

Total run: 50.15 miles

--
Brian Wakem

Goal: Complete my first marathon- Richmond, November 15

Sunday- 5 miles easy treadmill, 50 minutes Monday- 10 miles easy treadmill, 98 minutes Tuesday- 5
miles hard, grassy, steep hills, 45 minutes Wednesday- 5 miles treadmill, 46 minutes
Thursday/Friday- Off Saturday- LSD- 20.5 miles, paved and hilly, 3 hrs, 19 minutes

Saturday's was the longest run to date. Miles 17, 18 and 19 we all uphill. Very tough. Mile 20 was
all downhill- also tough (on quads and knees). On to 3-week taper from here.

Here's the question: I drank a half-can of red bull 45 minutes before the run. It really did seem to
help. Any problems with that from a health perspective? I ask because a fellow marathoner told me I
should have NO sugars of any kind before a long run. She said the body can't metabolize it and it
goes to the heart and coagulates and can cause death. True? Or is she just full of it?

- Bald Runner Dude...

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...
: Greetings, rec.runners! Please tell us about your training week and goals.
:
:
:
:
: cheers,
: --
: David (in Hamilton, ON) www.allfalldown.org
:
:

In article <6PZmb.114744$a16.2222@lakeread01>, "long-run"

Quoted message said:

Goal: Complete my first marathon- Richmond, November 15

Sunday- 5 miles easy treadmill, 50 minutes Monday- 10 miles easy treadmill, 98 minutes Tuesday- 5
miles hard, grassy, steep hills, 45 minutes Wednesday- 5 miles treadmill, 46 minutes
Thursday/Friday- Off Saturday- LSD- 20.5 miles, paved and hilly, 3 hrs, 19 minutes

Saturday's was the longest run to date. Miles 17, 18 and 19 we all uphill. Very tough. Mile 20 was
all downhill- also tough (on quads and knees). On to 3-week taper from here.

Here's the question: I drank a half-can of red bull 45 minutes before the run. It really did seem
to help. Any problems with that from a health perspective? I ask because a fellow marathoner told
me I should have NO sugars of any kind before a long run. She said the body can't metabolize it
and it goes to the heart and coagulates and can cause death. True? Or is she just full of it?

Well, if that's true, then most of the 1800 people that did Ironman Wisconsin with me are dead.
Everyone was pounding gels and sports drink all day long, both of which have sugars in them, yes?

The big problem is if you eat a bunch of simple sugars, since they can burn up quickly and
then leave you feeling tired. But coagulate in the heart and cause death? She's pulling your
leg. Or stupid.

--Harold Buck

"I used to rock and roll all night, and party every day. Then it was every other day. . . ."

- Homer J. Simpson

long-run said:

Here's the question: I drank a half-can of red bull 45 minutes before the run. It really did seem
to help. Any problems with that from a health perspective?

Check the earlier thread on Red Bull. 1/2 can isn't an issue.

I ask because a fellow marathoner told me I should have NO

Quoted message said:

sugars of any kind before a long run. She said the body can't metabolize it and it goes to the
heart and coagulates and can cause death. True? Or is she just full of it?

Full of it. However, different people can metabolize different complexities of carbs (sugars being a
simple form) with ease / difficulty under varying weather / stress conditions. In particular simple
sugars may cause energy spikes if you don't keep an influx.

But go to your heart and coagulate - not that I've ever heard of. She may have gotten stories
confused (news.bbc.co.uk1435409.stmOpen ↗) but note that this was never proved as far
as I can tell - and it involved an interaction with alcohol.
bbc.co.ukred bull.shtmlOpen ↗ addresses some recommendations
regarding high caffeine drinks.

Several ultra runners use it.

Dot

--
"Success is different things to different people" -Bernd Heinrich in Racing the Antelope

SwStudio <[email hidden]> wrote: Mon-5.0 mi? (40:14), a little hill/fartlek run. v.nice
Tue-off Wed-6.2 mi (52:06), w/swims. Another good workout Thu-off Fri-6.65 mi (51:40) whee! Took
off, and never looked back. Sat-off Sun-9.1 mi (1:16:41), nice long run.

Total: 26.95 mi

Goals: Running 5k on Saturday, Running Turkey Trot 10k two weeks later. First 10k in years.

-jeremy

--
--
+================================================================+ Jeremy Hallum, System Manager ,
Astronomy, University of Michigan [email hidden]::[email hidden] "Audentis Fortuna Iuvat"