Training Week Ending October 30, 2005

105
f you w

Quoted message said:

105
f you w

clown up

what TenKBabe wants TenKBabe gets

tkb

SwStudio said:

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

goals: and then some. upcoming races: 15K Nov 19; half-marathon January
something; whatever other races I feel like doing; marathon March 19.

M: 6mi (8:28)
T: 7mi (8:27) 53F, yeehaw!
W: 5.5mi (8:32)
R: 8.05mi (8:12) incl 8x100m strides
F: 5mi (8:42)
Sa: 9mi incl 5K (19:38, 3rd OA and a PR)
Su: 14mi (8:30)

total: 54.55 miles

Yesterday's 5K was interesting in that it was the first time I'd ever raced
a person instead of just time-trialing. Just past the 1M mark, a
(faster-than-me-since-forever) woman from the running club came up to pass,
and I decided to try to hang with her. We dueled until about 2.8 miles
when I tried to drop her on a slight uphill; it looked like it was going to
work but she overtook me after the grade flattened out. I thought she was
a few seconds in front of me, but the official clock said we were 1 second
apart. We made each other work, but it paid off. Pretty cool.

good week all

Karen
--
live! vicariously!

mon: 6.5 easy
tues: 5.25 on elliptical, it was cool and wet and I have some type of bug
wed: 4 easy still feel like [censored]
thur: 5.5 easy
fri: off - still feel lousy
sat: off - ditto
sun: 13.1 Trail marathon 2:02:30 something. I basically did it as a
training run. I considered canning it as I still felt lousy this am but
decided to go at last minute. Especially after my daughter woke up at 2 am
throwing up!

total 35
continuing to do exercises for posterior tib and yoga

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

"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!

mon: off
tues: 0:55 ran
(with 18:15 hard reps 3:15@95% / 1:45@80% rec)
wed: 0:36 ran easy
0:42 biked easy, core work
thur: 1:32 ran easy, 320' climb
fri: 1:20 hike, with 30 mins easy running
sat: 2:47 ran trails moderate, 2900' climb
(with 28 mins at 80-85%)
sun: 1:25 biked easy, 620' climb

Goals:
Nov 13th 5k, Nov 27th 15k trail
Get back to goal weight, explore more new trails

Saturday's run was great, though the somewhat faster stint had me tired
towards the end. The new trails I ran were rocky as hell, and it aggravated
my lower right achillies, but that sort of thing happens frequently on
longer runs on trails. Ice somewhere on my legs is my best friend often
after rough trails. It was in Harriman st park, and I stopped atop Panther
Mtn (not the much larger Catskill's Panther) for a gel and to absorb some
sun and gaze at NYC 30 miles to the south, with visibility much better than
most days. Later in the run after seeing lots of deer, I saw a ferral cat up
on a mountain more than a mile and 800 vertical feet away from the nearest
housing development. Some of the trails were really hard to follow over the
rocks, one with yellow blazes blending in with the turning leaves. Very nice
Fall run save the wind chill.

-Tony

Goals: January marathon - looking for a PR (2:56)

This week saw a weekly mileage PR, and with 1 day to go this month is
already a monthly mileage PR...
Pfitzinger and Douglas 18 week program. Week 9.

Mon: 24km (15 miles) medium-long.
Grass. Gradually increasing pace from 5:45 to 4:35.
Heartrate from 120 to 145.
Tues: 13.5km very easy. HR 110-119. Heavy legs.
Wed: 17km including 8km "lactate threshold"
Pace from 4:05 to 3:51 avg 4:00. HR 158-163
Thu: off
Fri: 33.5km (21 miles) long trail run.
Ran 6km legs out and back.
Out was slightly downhill. Gradual increase in effort.
HR from 115 warmup through 156 on last uphill push.
Total time 2:54
Sat: 8k very easy
Sun: am: 9k easy
pm: 7k easy grass.

Total: 112km (70 miles).

Anthony. Jerusalem, Israel.

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

Quoted message said:

sun: 13.1 Trail marathon 2:02:30 something. I basically did it as a
training run. I considered canning it as I still felt lousy this am but
decided to go at last minute. Especially after my daughter woke up at 2

am

Quoted message said:

throwing up!

How was the course? 2:02 for training pace on a trail HM is pretty good.
Nice warm day down here anyway.

-Tony

SwStudio said:

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

--------------------------------------------
day km mi time time/km type
Tue 16.5 9.9 01h15' 04'34" E
Wed 11.5 6.9 00h54' 04'42" E
Thu 11 6.6 00h49' 04'31" E
Fri 11 6.6 00h51' 04'42" E
Sun 23 13.8 01h47' 04'39" E
--------------------------------------------
week : 73 km 43 mi 05h38'
--------------------------------------------
last 8 weeks' average : 59 km 35 mi 04h45'
--------------------------------------------
year : 1801 km 1081 mi 145h58'
--------------------------------------------

good week again, and another kg lost. BMI is now 22.
I feel much lighter, and my pace seems to keep getting faster and faster.
It seems that by just running at an easy pace (sometimes brisk but still
comfortable) I'm getting better and better, ie. faster pace at the same
perceived level of exhaustion, while gaining more and more endurance.

It looks as though I'm finally getting the lesson right : I need to
train first for endurance before doing any kind of speed work, or before
beginning any kind of training plan.

In the last 8 weeks, I'm averaging as much mpw than during my last
marathon PB taining plan, but I feel less tired and seem to be running
more easily/efficiently.

Sure I don't do any kind of speed work right now as I did, so that
there's no reason for me to feel tired, but that is precisely the point
: what do I need speed work for, if I don't first raise my endurance and
LT by running purely aerobically à la Lydiard or Haddish style.

Looking back at my training logs, I can see that the best performance
increases I did, where made purely on mileage and aerobic runs, while
the PB obtained on training plans made me gain only a few seconds.

I'll probably try a 10k on nov. 20th and look where am I at.

Goal is to keep increasing mileage, and losing weight.
(Right now I'm @ 73km (43mi) and my highest mileage ever is 78km (47mi).)

Now, my secret goal is to try and run Paris marathon on april 8th, but
there are lots of uncertainties about my schedule at this time, so ...
m

Quoted message said:

cheers,

"Tony S." <[email hidden]> wrote in message
news:_9a9f.4376$kj6.3583@trndny03...

Quoted message said:

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

Quoted message said:

sun: 13.1 Trail marathon 2:02:30 something. I basically did it as a
training run. I considered canning it as I still felt lousy this am but
decided to go at last minute. Especially after my daughter woke up at 2

am

Quoted message said:

throwing up!

How was the course? 2:02 for training pace on a trail HM is pretty good.
Nice warm day down here anyway.

I was a little dissapointed with the course. We didn't run on The Indian
Ladder part on the edge of the escarpment that has spectacular views. The
first half of the course was not the same as 15k course from the summer ILTR
, the 15k course has a much longer climb, the mile on grass was defiinitley
a pain and boring. The back half was challenging as it was wet and muddy in
a lot of places. The last 4 miles were flat to downhill but there were lots
of turns in places. It was very well marked. Hopefully they'll redesign it
next year as they know that they will be having it here. It was lots of fun
though. Hand painted grave stones on the course, "Britney Spears career lies
here", etc. "Jason" chasing the squirrel and other mascots with a chainsaw
(a real chainsaw) .
Lots of good food and fun after. One of my team mates, a 47 year old ran it
in 1:32! I know this guy is fast but I was still quite impressed.

Quoted message said:

-Tony

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

Quoted message said:

SwStudio said:

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

goals: and then some. upcoming races: 15K Nov 19; half-marathon January
something; whatever other races I feel like doing; marathon March 19.

M: 6mi (8:28)
T: 7mi (8:27) 53F, yeehaw!
W: 5.5mi (8:32)
R: 8.05mi (8:12) incl 8x100m strides
F: 5mi (8:42)
Sa: 9mi incl 5K (19:38, 3rd OA and a PR)
Su: 14mi (8:30)

total: 54.55 miles

Yesterday's 5K was interesting in that it was the first time I'd ever
raced
a person instead of just time-trialing. Just past the 1M mark, a
(faster-than-me-since-forever) woman from the running club came up to
pass,
and I decided to try to hang with her. We dueled until about 2.8 miles
when I tried to drop her on a slight uphill; it looked like it was going
to
work but she overtook me after the grade flattened out. I thought she was
a few seconds in front of me, but the official clock said we were 1 second
apart. We made each other work, but it paid off. Pretty cool.

Congratulations. I had a similar experience after running a Marathon PR, I
ran a 5k PR incidentally the same time as you. I also was going back and
forth with someone in the last 1/2 and also lost the battle by a couple of
seconds. Just plan to back off at some point. The tendon issues I'm still
fighting were a result of trying to keep my training peak and PR streak way
too long back in 2003.

Quoted message said:

good week all

Karen
--
live! vicariously!

33.4 miles, as

Mo: DNR (planned)

Tu: PM 5.75 easy Most effortless run in weeks - must be recovering.

We: PM 7.05 tempo Incl 3.35 mile @ (MP - :20/mi). A few strides.

Th: PM 5.75 easy

Fr: DNR (planned)

Sa: AM 6.65 tempo Incl 5 x (4:00 MP-tempo, 1:00 jog). Fast bits
felt like 7:1x, measured more like 6:50 (assuming
the slow bits were 9:00 pace). A few strides.

Su: AM 8.2 recon Last 8.2 miles of NYCM course. Jogged 5 @ 9:00
pace, ran last 3.2 near MP (~7:35/mi) dodging
tourists and traffic. A bit surprised not to see
a single other runner until I got to Central Park
toward the end.

OK, so next week is even less running. Maybe 20-23 between now and
race. And not tempo-ish pace every time I lace 'em up either. Guess
I'll be doing lots of deep breathing and trying not to mess up
relationships with work or spouse.

I thank lance for the suggestion/reminder to run the last bit of the
course. Aside from gaining familiarity, it was good to consciously
check the topography. My verdict? The one thing in the last 8.2 miles
which concerns me is the sustained (roughly 15 blocks = 3/4 mile?)
uphill grade on 5th Ave, starting near the top of Central Park. It's
not terribly steep but it lasts too long to ignore 23 miles into the
race - seems like it'll be considerably tougher (or slower :-) than the
few tiny rolling hills in the park afterward, or the bridges earlier.

Races
-----
06 Nov NYC Marathon, goal <3:15 (but subject to change until mile 22)

marko said:

this sounds good!
will you run any kind of tune-up race to check your pace/level?

Stop torturing me!! :-)

The training schedule I'm following (for the second time) requires me to do
a half-marathon this Sunday (I'm going to do this one
http://foulee.plusaccessible.org/) but only at marathon pace :-(

So if I do respect the plan, I should be able to figure what pace I can hold
at marathon effort, by measuring my heart rate throughout the race, but it
will be frustrating (like the Villemur-sur-Tarn 10km I did at 90% instead of
full speed) not to see what kind of HM time I could do.

Charlie Pendejo said:

seems like it'll be considerably tougher (or slower :-)

repeat
chant("It will be tougher, but not much slower unless I let it"😉;
until true;

SwStudio said:

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

Goal: 1/2 Marathon, January 2006 (first 1/2!)

Day: miles AvHR%
======================
Mon: DNR
Tue: DNR
Wed: 3.9 70%
Thu: 2.7 63%
Fri: DNR
Sat: 3.5 69%
Sun: 7 70%
======================
Total: 17.1

I start this week the polarrunningcoach training program for the 1/2
marathon (14 weeks long). I am excited about the whole thing. Should be fun!

--
Ylan

steve common said:

So if I do respect the plan, I should be able to figure what pace I can hold
at marathon effort, by measuring my heart rate throughout the race, but it
will be frustrating (like the Villemur-sur-Tarn 10km I did at 90% instead of
full speed) not to see what kind of HM time I could do.

considering that it's gonna be just 3 weeks before your marathon, I
guess it's wisier to run it @ MP anyway not to mention that it's a very
good indicator of your ability to sustain your target pace!

IMHO a full-speed HM 3 weeks prior a marathon would be tantamount
suicidal for your preparation (need fo a short taper, then recovery...)
and as said in another thread, it's quite difficult to deduct a marathon
time out of a HM.
FWIW I ran 1h24' on a HM 4 weeks before a 3h04' marathon, although it
should have yield a sub-3...

S: 60 min spincycle
M: 90 min spincycle; 4 miles off treadmill
T: 60 min spincycle
W: 60 min spincycle; 4 miles off treadmill
T: 90 min spincycle
F: Tied down to a gurney
S: Asleep
S: 45 min stairmaster; 20 min elliptical; 30 min spincycle

Goal: Resume crosstraining;
return to treatmill, for fartleks

SwStudio said:

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

Goals: Local Grand Prix Races (next is Thanksgiving Cross-Country
Classic), Tucson Marathon in December and hopefully my first ultra
in mid-january!

Mon: ~5.5 mi @ ~9:14 pace. had to modify a regular run due to a new
fenceline, grrrrr....
Tue: 6.3 mi @ 9:02 pace. Low 80's F, breezy. Stopped to talk to a
neighbor, then it got dark!
Wed: 6.3 mi @ 9:20 pace. Hi 70's, pleasant.
Thur: 6.3 mi @ 8:48 pace. Hi 70's, stunningly clear.
Fri: Rest Day
Sat: 10 mi @ 7:53.6 pace. "Get Moving Tucson" race. 6/48 AG, 69.7%
WAVA. So close...(trying for 70%). Though I'll be 49 in December
and the WAVA for that would be 70.31%! ;-) Report sometime today.
Sun: ~7.2 mi @ 9:42 pace. Quite a bit stiff and sore at the start!
Ran midafternoon, so was prob in the low 80's.

Total: 41.6 miles

Teresa in AZ

joe positive said:

Yesterday's 5K was interesting in that it was the first time I'd ever raced
a person instead of just time-trialing. Just past the 1M mark, a
(faster-than-me-since-forever) woman from the running club came up to pass,
and I decided to try to hang with her. We dueled until about 2.8 miles
when I tried to drop her on a slight uphill; it looked like it was going to
work but she overtook me after the grade flattened out. I thought she was
a few seconds in front of me, but the official clock said we were 1 second
apart. We made each other work, but it paid off. Pretty cool.

Karen

Wow, good job, karen! And so soon after the marathon. That's fun,
though, isn't it? That's one thing that can keep me runnign hard when
I don't feel like it is to be up with one of those "impossible" ones
and suddenly realizing you're hanging with them. Cool. But after that
intense training I'll bet all of your race times will improve!

Teresa in AZ

Ylan Segal said:

I start this week the polarrunningcoach training program for the
1/2 marathon (14 weeks long).

What sort of details does this program specify? e.g. does it tell you
to run 4 or 5 or 6 days a week, or 20 miles this week and 22 next, or
do you get to choose these parameters?