Training Week Ending October 3, 2004

Goals : fix myself a goal.

Mon-Sun REST (if you can call 1000km drive across France, a two-day
seminar in London and a work trip to Paris "resting"😉

Legs are fine after last Sunday's marathon. No toenails lost - indeed,
and contrary to previous prognostics, they're all still there despite
the Marathon des Sables and the Integrale de Riquet.

Goal: Marathon in 4 weeks

Mon: 6 miles
Tue: dnr
Wed: dnr
Thurs: 8 miles
Fri: dnr
Sat: dnr
Sun: dnr

Total: 14 miles

Real life took over this week, and will for the next 2 weeks as well. I'll call it a taper :-)

--
Colm

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

<< Goals : fix myself a goal. >>

Yes, onem or two, dear as Gold...
Then again, maybe three
Or four more. Need a balance beam
Times four, to chart my course
Accurately, guide my course
For what's in store.
Buy me a 4-D balance beam
That calculates the mean
Truth,
Centered 'round
What matters most.
Cheers!********
Here's a toast
To Morning Wood.
Now, O, woe,
Must find my way
Through this deep, dark, mysterious wood,
Looking for you,
And you, you, etc., and
Me, too.
Sight blind, my site behind me.

<< No toenails lost - indeed,
and contrary to previous prognostics, they're all still there despite
the Marathon des Sables and the Integrale de Riquet. >>

Marathon des Sables
And the Integrale de Riquet?
Klew me, please.
My uncharted course needs integration.
My knowledge base,
Building with the steeple race ~
I aspire...

_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
<A
HREF="http://journals.aol.com/virginiaz/DreamingofLeonardo">http://journal
s.aol.com/virginiaz/DreamingofLeonardo</A>

<< Real life took over this week, and will for the next 2 weeks as well. I'll
call it a taper :-) >>

Taper?
Lit tallow candle,
Lighting the way.
But taper,
You say? Indeed,
What is Real Life?
I think I know
This is a Masqued Dog
Caper,
Filled with bats ~
Divine allegory of the truth ~
Yes, real on all counts,
Desering -- no alas, requiring --
Four points of the compass,
Four values true.
Art, science, etcetera...
And a center.

_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
<A
HREF="http://journals.aol.com/virginiaz/DreamingofLeonardo">http://journal
s.aol.com/virginiaz/DreamingofLeonardo</A>

Leafing through rec.running, I read SwStudio's message of 02 Oct 2004:

Quoted message said:

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

Mon 0.00 rest
Tue 6.01 gen. aerobic
Wed 4.01 easy
Thu 0.00 rest due to sciatic nerve pain
Fri 7.19 easy
Sat 4.93 easy
Sun 11.10 med. long easy
-----------------------------------------
Wk 33.24
Yr 1,858.32

Week 23 of 24-week marathon training program. Week 2 of 3-week tapering
phase. Sunday's 11-miler was the last longish run until the marathon
next Sunday. I had planned on doing 38 this week, but decided to skip
Thursday's 7 mile VO2 run due to sciatic nerve pain. The pain is more
annoying than anything else. It doesn't seem to impact my running. I will
probably take a few weeks off after the marathon to see if that helps.

Mon - Sun looks like this: 6, 7, 3, 5, 3 (all easy w/ strides), marathon.

Upcoming races:

10/10/04 - Steamtown Marathon, Scranton PA (BQ)
Goal: <3:30

11/25/04 - Atlanta Half Marathon, Atlanta GA ???
Goal: 1:37

Have a great week rec.runners.

Phil M.

--
"Learn from the mistakes of others. You can't live long enough to make
them all yourself." ­Martin Vanbee

(Etherized) said:

Here's a toast
To Morning Wood.

Indeed! Though I haven't been having as many as I would like, lately :->

Quoted message said:

Marathon des Sables

http://www.darbaroud.com/default_uk.shtml

Quoted message said:

And the Integrale de Riquet?

http://integraleriquet.free.fr/en/

Leafing through rec.running, I read steve common's message of 03 Oct 2004:

Quoted message said:

Quoted message said:

Marathon des Sables

http://www.darbaroud.com/default_uk.shtml

Did you happen to watch the National Geographic special on the Marathon des
Sables? If so, what did you think? I was really hoping to watch the race
since I'm more interested in strategy, gear, etc. However, it was mostly
about the guy from Italy who got off course and his survival story. Are
there any other videos on this race?

Phil M.

--
"Learn from the mistakes of others. You can't live long enough to make
them all yourself." ­Martin Vanbee

Phil M. said:

Did you happen to watch the National Geographic special on the Marathon des
Sables?

I live in France and don't think it's been aired on terrestrial
television yet.

Quoted message said:

I was really hoping to watch the race
since I'm more interested in strategy, gear, etc. However, it was mostly
about the guy from Italy who got off course and his survival story.

Here's a picture I snapped of the film's director and his camera man, at
Ouarzazate airport, the morning we set off to base camp near Foum Zguid

http://running.steve.free.fr/MDS2004/photos/MDS%202004-04-09%2011-58-33.jpg

Quoted message said:

Are there any other videos on this race?

I've already seen at least one on broadcast TV in the UK, a few years
ago, and also you may be able to get a copy of the tape they produce
each year, by contacting the organisers via the website.

There's also quite a bit of info available on the site (in English and
in French) about kit, preparation etc and I can answer questions if you
have any more specific things to ask.

Goal: Mileage and speedwork to prep for NYCM.

Mon: DNR
Tue: 11 w/6x1000m @ 5K pace (3:50), 1:30 recoveries
Wed: 16.2
Thu: 6 easy/4 easy
Fri: 12
Sat: XC 5K, 21:44 (4th OA, 1st AG)
Sun: 17 w/14 @ MP (7:00)

Total 69.3 miles. Passed 1700 for the year.

--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

If you're going through hell, keep going. --Winston Churchill

Monday 5
Tuesday 9 total 10 X 700 @ 2:40 - 2:45 felt great
Wed 6.5 easy
Thursday 8 25 X 1 min hard with 1 1 min rest
Friday off
Saturday 9 total 5k race @ 19:56
Sunday 14 4.5 mile warm up hilly 7.1 mile race @ 53:18 2.4 cool down
Total: 51 total

It was a tough week! Probably should have skipped the 5k but I was happy
with sub 20 on a more challenging course than last Sunday's.

Goal races:
Run for Literacy 5k 10/9 goal 19:45
Bay State Marathon 10/17 goal 3:16 - 3:23
Stockade-athon 15k November 14 - goal sub 1:06

Fun races:
NYC Marathon Nov 7th

"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

Goals:  
Fleet 10k - Finish in top 3
Hayling 10m - 54:xx
Feb/March 1/2M - 1:12:xx

Monday:
pm) 5.1 miles - easy/medium

Tuesday:
pm) 6.5 miles in total, 6 x (400m d'hill,15s rec,400m uphill,60s rec) - hard

Wednesday:
am) 8.0 miles - easy/medium
pm) 7.1 miles - easy/medium

Thursday:
pm) 9 miles in total, 2 x 1.85m (9:09, 9:17) w/2min rec - hard

Friday:
am) 10 miles - easy/medium

Saturday:
REST

Sunday:
pm) 13.5 miles - easy/medium

Total run: 59.2 miles

--
Brian Wakem

"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: 8K
Thu: 4.1K
Fri: 14.4K
Tot: 26.5K

Goal: Completing a 0.5 marathon next week-end without any walking. The
14.4K on Fri was my longest run so far since re-starting my running in
June, and it felt fine. Since that's two thirds of a half marathon, it
seems pretty certain I'll accomplish mission next weekend (knock on
wood).

Quoted message said:

cheers,

Yep, cheers.

Bjorn

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

Quoted message said:

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

mon: off
tues: 0:52 ran, hr 144
wed: 0:48 ran, hr 152, with 300m stride and 600m at VO2
thur: 0:50 biked, hr 136
fri: 0:40 ran, hr 149
sat: off, (long walk)
sun: 2:15 brick (ran 1:00 hr 148, biked 1:15 hr 139)

goals: 14 mile trail race in 2 weeks, Nov marathon, maybe a HM before

I seem to be mostly rested from my 50k 3 weeks ago. The main goal now is to
design good Fall and Winter training programs. Want to keep some kind of
running base and build slowly my % running as it gets colder, but will try
to keep some biking fitness.

- Tony

<<pain is more
annoying than anything else >>

Au contraire.
Pain kills
The heart,
Scores scars,
Shatters the soul.
No old
Wisdom (t)here.
It smarts,
Too.

_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
<A
HREF="http://journals.aol.com/virginiaz/DreamingofLeonardo">http://journal
s.aol.com/virginiaz/DreamingofLeonardo</A>

Tues- 7 miles, including 1.5 uphill miles. Then 40 minutes on stationary
bike trainer

Thurs- 13 mile loop

Sat- 5 miles, just to prime the pump for Sunday

Sun- 18 miles. I had to use every mental trick I know to run the full
distance (OK, I walked up one hill, shhhh). Took 3 hours, so I'm holding
steady at 10 minutes per mile, oh well.

Total- 43 miles

Have a marathon on November 28. Does anyone have any thoughts on how
long my longest run should be before that? Planning on 20 next weekend,
but might be able to try one 22 miler after that. Keep in mind I started
running in July, so I haven't been following much of a program, trying
to mostly wing it here 🙂

-J

SwStudio said:

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

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

Good luck next weekend Phil. Judging from your detailed preparation, you've
got just about everything covered and should have a good race. That looks
like a great marathon to run. Look forward to your report.

When I checked out steamtown I almost decided to run it this year, but I
decided I wanted more than 4 weeks between major (long) races. I think I'm
going to run the "Northern Central Railway Trail Marathon" on Nov 27th
(http://www.brrc.com/). It's an out-and-back mostly on a rail to trail
grade by a river. Uphill slightly on the way out (30ft/mile), and downhill
on the way back. They say its pretty fast, though not as many runners to
help pace you.

- Tony

Phil M. said:

Upcoming races:

10/10/04 - Steamtown Marathon, Scranton PA (BQ)
Goal: <3:30

Good luck. You're very well prepared, so you'll probably kick ass.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Leafing through rec.running, I read Tony's message of 03 Oct 2004:

Quoted message said:

Good luck next weekend Phil. Judging from your detailed preparation,
you've got just about everything covered and should have a good race.
That looks like a great marathon to run. Look forward to your report.

Thanks. I can't wait to put this one to rest. 24 weeks is a very long
marathon training program. Maybe too long. I think I covered the key
elements of the plan, mainly the weekly mileage, the long runs, the LT
and VO2 workouts, and the tuneup races. One aspect that I was not
following closely was the strides. There were a lot of these in the plan.
I probably did less than half of them.

It looks like the weather will be nice for race day. They're predicting
mostly sunny with a high of 64 in Scranton. So I'm guessing low 40s to
start (7:30 AM) and mid 50s to finish. I couldn't ask for much better
than that.

Quoted message said:

When I checked out steamtown I almost decided to run it this year, but
I decided I wanted more than 4 weeks between major (long) races. I
think I'm going to run the "Northern Central Railway Trail Marathon"
on Nov 27th (http://www.brrc.com/). It's an out-and-back mostly on a
rail to trail grade by a river. Uphill slightly on the way out
(30ft/mile), and downhill on the way back. They say its pretty fast,
though not as many runners to help pace you.

That looks like a good one. Being an old railroad, you know it can't be
too much of a steep grade. I've run the rails to trails path here in
Atlanta. The only thing I don't like about it is that it is solid
concrete for much of the trail. I hope this is not the case for the NCR
trail.

Phil M.

jogger said:

Tues- 7 miles, including 1.5 uphill miles. Then 40 minutes on stationary
bike trainer

Thurs- 13 mile loop

Sat- 5 miles, just to prime the pump for Sunday

Sun- 18 miles. I had to use every mental trick I know to run the full
distance (OK, I walked up one hill, shhhh). Took 3 hours, so I'm holding
steady at 10 minutes per mile, oh well.

Total- 43 miles

Have a marathon on November 28. Does anyone have any thoughts on how
long my longest run should be before that? Planning on 20 next weekend,
but might be able to try one 22 miler after that. Keep in mind I started
running in July, so I haven't been following much of a program, trying
to mostly wing it here 🙂

No hard and fast rules on this, your plan sounds good enough. 22 is not that
much harder than 20, and being closer to race distance might help
psychologically. You've got plenty of time to get in at least two long (>=18)
runs, so you should do this.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/