Training Week Ending October 9, 2005

SwStudio said:

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

I rule.
Sat: full-out run for 62 minutes. Incredible when you consider no
warmup. The Holyoke Race of champions is MINE, ALL MINE I TELL YOU <HA
HA HA HA HA HA>

SwStudio said:

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

Major breakthrough race yesterday -- ran a 16:50 5k.

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

SwStudio said:

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

goals: convince myself that 56 or 57F is a lovely raceday temperature; I've
been running in 70s, 80s, and 90s for so long I can't get a good
perspective on what nontropical temperatures feel like. Upcoming: marathon
Oct 15.

Su: 13mi (8:27)
M: 6mi (9:26)
T: 9mi (8:46) incl 8x100m strides
W: 6mi (8:47)
R: 8.19mi (8:54) incl 8x100m strides
F: 6.07mi (9:32)
Sa: 9mi incl a mismeasured 5K (20:13, 1st OA woman)

total: 57.26 miles

The 5K Saturday morning was a dripping slimefest. It was my 2nd win at any
distance, but a 20-ish winning time only means that all the fasties were
either off marathoning or recovering from recent marathons, which was true.
The course was certified, but the turnaround was mismarked. My friends and
I decided that counted for about 20 seconds, so I feel a little better
about my time :-)

Week 17 of 18 of Pfitzinger 70+ is done. Now I just need to pray for good
weather in Baltimore.

good week all

Karen

--
live! vicariously!

Donovan Rebbechi said:

Major breakthrough race yesterday -- ran a 16:50 5k.

Rock on Donovan!!!!

Karen

--
live! vicariously!

Donovan Rebbechi said:

Major breakthrough race yesterday -- ran a 16:50 5k.

HA! I would of blown you off easily.

Donovan Rebbechi said:

Major breakthrough race yesterday -- ran a 16:50 5k.

Hey hey!

Isn't that 30+ sec PR for you? Congrats!

But please heed the subject of this thread. Some of us really would
very much like to read about your training. Don't just bring us news
of your accomplishments - tell us how you did it and why, DR.

Charlie Pendejo said:

Donovan Rebbechi said:

Major breakthrough race yesterday -- ran a 16:50 5k.

Hey hey!

Isn't that 30+ sec PR for you? Congrats!

But please heed the subject of this thread. Some of us really would
very much like to read about your training. Don't just bring us news
of your accomplishments - tell us how you did it and why, DR.

Yeah I know, I was just teasing you. I wanted to make you beg (-;

Since I haven't posted training logs here for a while, I've got a bunch of
stuff to catch up on.

The actual race itself isn't that interesting, but the long gradual process of
getting in shape for the race is. I've experimented with a number of things this
year. Some of the things I tried were succesful, others were learning
experiences.

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

"The Bill Rodgers" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Donovan Rebbechi said:

Major breakthrough race yesterday -- ran a 16:50 5k.

HA! I would of blown you off easily.

.....because I like to blow men.

On 9 Oct 2005 09:21:32 -0700, "Charlie Pendejo" <[email hidden]>

Quoted message said:

Donovan Rebbechi said:

Major breakthrough race yesterday -- ran a 16:50 5k.

Hey hey!

Isn't that 30+ sec PR for you? Congrats!

But please heed the subject of this thread. Some of us really would
very much like to read about your training. Don't just bring us news
of your accomplishments - tell us how you did it and why, DR.

Mr Bendejo, STFU, nobody wants to hear from a tiny wimp like him.

"Donovan Rebbechi" <[email hidden]> wrote

Quoted message said:

Major breakthrough race yesterday -- ran a 16:50 5k.

That's no surprise to me, it's in line with a 4:47 mile. When are you
gunning to crack 36 for the 10k? Are you running New York?

joe positive <[email hidden]> wrote:
.....

Quoted message said:

Sa: 9mi incl a mismeasured 5K (20:13, 1st OA woman)

......

Quoted message said:

The 5K Saturday morning was a dripping slimefest. It was my 2nd win at any
distance,

Nice one, Karen. These days, it looks like you're always up
to something - winning, setting PRs, new mileage highs, etc.

Looks like you're all set for Baltimore.

Good luck,
jobs

Dan Stumpus said:

"Donovan Rebbechi" <[email hidden]> wrote

Quoted message said:

Major breakthrough race yesterday -- ran a 16:50 5k.

That's no surprise to me, it's in line with a 4:47 mile. When are you
gunning to crack 36 for the 10k? Are you running New York?

Paramus run, Oct 16.

That 5k should be good for 35 low, so I'm going to go out on pace for it
and see what happens. 35 minutes is 84 seconds per lap -- almost feels like
a jog at this stage.

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

Pendejo, certain things are classified....don't you know that? We know
who deepthroat is...however Donnie's training?...that's Area 51. All
we know for sure is one thing. Ever since I ripped into Donovan this
summer on this NG when I out AG'ed him...once in a race.....that event
was so traumatic....he put the pedal to the metal, hunkered down, got
totally re-dialed in and focused and has been training his ass
off....and we see the results. In otherwords, with all my modesty, you
can partially credit me for lighting a fire under his ass. In sum, he
got a wake up call....and responded.

Cuts both ways...most all the things Donnie says about me are on
target. Saturday morning I did a 9 miler in the rain in Central Park
and saw a couple-a-thousand in a NYC 20 Mile training run. They ran
in pace groups....and I ran counter to the groups so could see the
slower paced folks putting in those miles in solid rain. Now I never
LSD train...but as I saw those 9, 10, 11, and 12 minute pace groups
putting in the work, I thought my ass has no excuse.

So this Sunday morning I clocked a 21 mile training run for myself.
Excluding races...I have never ran more than 12 miles (I think) in a
single run. I wore a triathlete singlet with back pockets...which
allowed me to house a single can of one of those Red Bull type of BS
energy drinks & 2 Gels (and a single LavaSalt tablet wraped in foil).
I only carried the small narrow cylnider can of fluid to hydrate and
in the rear pocket of the singlet....I had no "bounce" of the
can...worked well.

In miles 20 & 21....I had several encounters with wobblyness...moments
of deviation from smooth stride...found myself popping up and down on
occassion too...you know..running "lofty"...too much verticle
propulsion, etc...and I would have to regroup, slightly lean forward
and extend my strides to maintain a good pace. For me in this
marathon in a month, the challenge is going to be to maintain awareness
and self correct without allowing myself to invest distance in a less
than ideal form.

I think I'm going to do another 21 miler next Sunday, last long run for
this race.

mon: 1:34 ran med, trails, 980' climb
tues: off
wed: 1:22 biked easy/med, 780' climb
thur: 1:06 ran easy, 300' climb
fri: 1:05 biked easy, 280' climb
sat: 0:35 ran easy, 170' climb, 5 mins 80%+
sun: 1:02 ran easy, a few strides

The shadow of the 50 miler 2 weeks ago is finally fading, and this week I
just tried to get back into some form of consistency. The legs didn't feel
totally normal until today's run, but all-in-all, the 50 miler was digested
pretty well. I expect to get back to long runs starting next weekend.

Goals:

Consistency and adaptation to a cooler weather pattern, which for me means
less overall volume because less biking, and more frequent but shorter runs.
I'll see where this leads me. For this Fall, perhaps a few orienteering
races, and maybe go for that sub 20 5k.

-Tony

Quoted message said:

Pendejo, certain things are classified....don't you know that? We know
who deepthroat is...however Donnie's training?...that's Area 51. All

Bwahahaha (-; Just as you posted this, I posted a very detailed description
of what I've been doing since March. But you make a fair point, I hadn't been
posting much to the training week thread. Making up for lost time now.

Quoted message said:

we know for sure is one thing. Ever since I ripped into Donovan this
summer on this NG when I out AG'ed him...once in a race.....that event
was so traumatic....he put the pedal to the metal, hunkered down, got
totally re-dialed in and focused and has been training his ass
off....and we see the results. In otherwords, with all my modesty, you
can partially credit me for lighting a fire under his ass. In sum, he
got a wake up call....and responded.

Partly. That race itself wasn't the motivating factor, but the fact that you
made a sudden leap in performance doing doubles (while I was making a downhill
slide with singles and reduced mileage) was certainly eye-opening.

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

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

First week of 8-week training schedule got off to a "laying flat on it's
face" start, with a pacing mistake on the first day followed by two
unplanned DNR days which screwed the weeks planning.

Also, I had fancied doing the 10km race in the neighbouring town (5km from
home) on Saturday evening but plans cocked up by the club's AGM & dinner. Am
vice-president again BTW and FWIW :-)

Time km mi avHR%
Mon 0:59 11 7 74 Easy, on roads at work. Should've been 50' at 80%. 16°C

Tue 0:00 Unplanned rest. Strikes plus bad headache. Should've
been 1:20 @ 70%

Wed 0:00 Unplanned rest in bed, head/throat ache. Should've been
4x1500 @ 90%

Thu 1:08 16 10 77 Replaced rest. 24' up to track near work, 9' down
4 x 1500m/~550m in 3'59"/3' at 91 %HR. 19°C

Fri 0:55 10 6 71 Easy, round Airbus factory zone. Should have been 10x400
but had done track work the day before and was also
thinking of racing on Sat evening. 19°C

Sat 1:31 18 11 76 Bed at 3am, up at 3pm! So didn't race. Did the workout
from the schedule instead, on my usual home out-and-back
at 70->80% HR after sunset. 16°C

Sun 2:00 20 12 71 Down to local lake, round and back. Forced myself to
stay as near to 70% as possible, but it felt numbingly
slow (and it was). Sunny 24°C.
_________________
6:33 72km 45mi

Quoted message said:

goals: convince myself that 56 or 57F is a lovely raceday temperature;
I've been running in 70s, 80s, and 90s for so long I can't get a good
perspective on what nontropical temperatures feel like.

I hear ya. We are starting to get some cooler weather in GA. Mid 60s for my
long run today. I didn't have to get up at 5:00 AM either. ;-) I believe
that anything above 65 will have a negative impact on your pace. I checked
Baltimore for the 15th. Everything looks optimal for you, except maybe it
will be a little breezy. but on a loop course that may not be a big deal.

Quoted message said:

Sa: 9mi incl a mismeasured 5K (20:13, 1st OA woman)

Contrats! First overall woman!
Wait for it... sound check... queue Howard Dean...

Yeeeeeeaaaarrgggggghhhh!

Thanks. I feel better now.

--
Phil M.

Quoted message said:

For this Fall, perhaps a few orienteering
races, and maybe go for that sub 20 5k.

Just thinking about a sub 20 5k makes me grit my teeth. I'd rather shoot
for a sub 40 10k, if that makes any sense. ;-)

--
Phil M.

Quoted message said:

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

Mon 0.00 rest
Tue 9.00 vo2 - 3 up, 5 x 2:30 w/ 90 sec jog, 3 down (abs)
Wed 12.83 medium long
Thu 7.02 recovery (abs)
Fri 11.26 medium long
Sat 5.04 recovery (abs, weights)
Sun 18.01 long
----------------------------------------------------------------
Week 63
Year 1,842

Training:
Week 12 of 18-week training plan (Pfitzinger/Douglas). Week 1 of 4-week
race preparation phase. My average pace has come down along with the
cooler temps. I've been having trouble with my HRM, so I've not worn it
for a few weeks. Anyway, I think I have a good grasp on what the various
paces should feel like. The vo2 workout was surprisingly fast compared
to last week. Sunday's 18-miler went well. Temps in the mid 60s,
overcast. Carried 96 oz of Cytomax, took a Succeed! capsule at 8 miles.

Racing:

11/19/05 - Dizzy Fifties Trail Run 50k, Huntsville Alabama
http://www.dizzyfifties.com

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.