Training Week Ending September 11, 2005

SwStudio said:

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

whoohoo! I'm first. Goals: try to get to the marathon starting line in one
piece; try not to worry so much. Upcoming races: 20K Sept 18; marathon Oct
15.

Su: 6mi (9:30) after 90 minutes' total sleep split between 2 naps (worked
all night)
M: AM 14mi (7:57), PM 4mi (8:52)
T: AM 6.5mi (9:28), PM 3.64mi (9:11)
W: AM 4mi (9:07), PM 8mi incl 5x1000 @ 3:55, 1x600 @ 2:14
R: 12mi (8:30)
F: 15mi (9:17)
Sa: 11mi (8:43)

total 84.14 miles

Week 13 of Pfitzinger is done. There remains two more weeks of hard
training, then taper.

We've had a rare and amazing little blast of drier air here this week, which
makes it feel almost fall-like. I don't expect it to last, but meanwhile
it's lovely.

good week all

Karen

--
live! vicariously!

Quoted message said:

Su: 6mi (9:30) after 90 minutes' total sleep split between 2 naps
(worked all night)

Isn't it funny how you can go with no sleep, yet run reasonably well the
next day? That happened to me this week. 1 hour of sleep, but ran a good
13-miler the next day. I did feel a bit nauseous, but my pace was good.

Quoted message said:

M: AM 14mi (7:57), PM 4mi (8:52)
T: AM 6.5mi (9:28), PM 3.64mi (9:11)
W: AM 4mi (9:07), PM 8mi incl 5x1000 @ 3:55, 1x600 @ 2:14

How are these 2-a-days working for you? Have you done them in the past?
This is one thing that has kept me from stepping up to the 70+ plan
(besides fear of injury). I'm basically doing the 70 plan but cutting
back the 2-a-days and shortening the recovery runs. It's more like a 65
plan.

Quoted message said:

We've had a rare and amazing little blast of drier air here this week,
which makes it feel almost fall-like. I don't expect it to last, but
meanwhile it's lovely.

You must be having the same low humidity we're having. Tomorrow's 20-
miler should be in the upper 60s, then mid 70s by the time I'm done.

--
Phil M.

Goal: St. George marathon, 10/01.

Sun: 6 miles very easy, 1200' climb.
Mon: 10 miles easy, 800' climb. Felt awful & bonked.
Only ate ~1200 cals yesterday.
Tue: 11 10 min w/u, 10 miles at 146hr, 1740' of climb, in 1:19:25 (pr).
This is a minute faster than my previous best, and felt easier.
(this is the sub-LT Hadd workout)
Wed: 8.25 mi easy 130bpm. Did two uphill/downhill speed tests
Thu: 11 10 min w/u, 10 miles @ 148bpm, 800' of climb, in 1:13, 7:18/mi.
Fri: 8 mi easy 130bpm, 800' climb, 1:06.
Sat: 19 Mt. Wilson, 4300' of climb. Up in 2:07 135hr, down in 1:16.

73.25 miles, ~9600' climb.

Because I'm doing St. George marathon ~100'/mile descent, I decided to do a
downhill speed test on Wednesday. I ran a measured mile with a 140' grade
up and down two times at a 130 pulse.

Flat: 9:20 (on a track two weeks ago)
Down: 7:45
Up: 9:45

Adjusting down to 100' grade, I estimate a 50-60 sec/mile benefit. The
question is how much of that will I see on race day?

Goal: Sub 4hr Marathon 10/2006. Body Wt: 135

Mileage this Week: 21.6 @ an average of 9:50 per mile
Body Wt. this week: 160. No improvement over the past week. Need to
re-examine my eating habits.

mon: 12 as 2.5 wu 5k race (21:08) 5k cool down & 3+ run home
tues: 7.5 not easy but not hard
wed: 4.5 easy ( anterior tibialis muscle and tendon started hurting at
night, it bothered me last Wed night but had been fine since)
thur: 18 mile bike ride (leg still hurts)
fri: off - leg is better but still some stiffness
sat: 7 (1.5 mi wu 5k @20:53 2.5 cooldown) felt a little stiff in the wu,
fine during the race a half hour later I'm walking like Fred Sanford 🙁
su: no plans to run probably a 2- 3 hr bike ride

Goals:
Get healthy , maybe a 5k in a couple of weeks if I heal by then

"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!

goal: Learn Navigation.
near 3 years now....0¢ or job...
Thank-you.
I am a good person.
round. 10¢ cans.Mi u.s.a.....by bottum of lake Huron and east 100
miles areas...

miles (standard, u.s.a.)
12,15,28,20,X,14,25.
week=114.
year=3424 miles.
September 11 2005
254 days=13.5
5000-3424=1576 to year goal.
365-254=111 days .
1576÷111=14.198198.
14.2 a day or 99.4 a week (100)

So what's it all mean Baffle?.
come Fall sept 23rd time aboot. be ACE ventureing out from r1×2x6.6
measure ,miles distance time calculators...
card board r-1 (ratio 1 circle,)(×3)
safeco marine calculator
distance miles to 90 r-1 outside
time to 14hour r-1 inside.
speed to 25 m.p.h.in nest circle r -1 or p-1. p-2, p3...... found a mess
of them in a dumpster here.
~destrutive agent gone~ :>😉
†.....palms 23 Holy Scripture.
ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh ahhhhhhhhhhhh

head turning right to left. ver-sa.
and a smile. ( I like that!) and a bike and back pack.......
all ----righty then! walk with a meaning...

..

Quoted message said:

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

on 0.00 rest (abs, weights)
Tue 6.03 recovery
Wed 12.65 medium long
Thu 5.32 recovery (abs, weights)
Fri 11.00 LT - 4 up, 6 @ lt, 1 down
Sat 6.00 recovery (abs)
Sun 20.30 long
---------------------------------------------
Wk 61
Yr 1,602 (not quite up to the lowtuc standard, but I'm trying)

Training:
Week 8 of 18 week training plan (Pfitzinger/Douglas). Week 2 of 5 week
lactate threshold phase. Although temps have been a little above average
for this time of year, the humidity and dew point have been way down (40%
RH, usually 50-60% this time of year). A majority of Sunday's 20-miler
was in the upper 60s. Of course I had to get up at 5:00 AM to make that
happen. That wasn't so easy, since I was paged at 1:00 AM. The next 2
weeks only have long runs of 15 miles, but 12 are at marathon pace and a
mid-week VO2 session. That will give the weather a chance to cool down
some more before my next scheduled 22-miler on 10/2. If so, I can get up
at a reasonable hour. ;-)

Racing:

11/8/05 - Cumberland Trail StumpJump 11 Mile Trail Race, Chattanooga
Tennessee
http://tinyurl.com/7zasj

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.

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

Quoted message said:

11/19/05 - Dizzy Fifties Trail Run 50k, Huntsville Alabama

Will this your maiden voyage over the marathon?

-DougF

Quoted message said:

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

Quoted message said:

11/19/05 - Dizzy Fifties Trail Run 50k, Huntsville Alabama

Will this your maiden voyage over the marathon?

You got it! So far there are 16 registered for the 3 events (50k, 40M, and
50M). Last year was their inaugural event. 108 starters with 85 finishers.
It could get quite lonely out there.

--
Phil M.

Phil M. said:

Quoted message said:

Su: 6mi (9:30) after 90 minutes' total sleep split between 2 naps
(worked all night)

Isn't it funny how you can go with no sleep, yet run reasonably well the
next day? That happened to me this week. 1 hour of sleep, but ran a good
13-miler the next day. I did feel a bit nauseous, but my pace was good.

I wouldn't call that pace I ran "running reasonably well," but since it was
a recovery run I wasn't too concerned.

Quoted message said:

How are these 2-a-days working for you? Have you done them in the past?

I've done doubles in the past and I really don't mind them now. I find that
doubles are a good way to get more miles in without beating myself up too
much. It's also easier for me to recover from a 6/4 double than a 10-mile
recovery run. Luckily the 70+ plan never seems to call for 2 hard runs in
one day.

Quoted message said:

You must be having the same low humidity we're having. Tomorrow's 20-
miler should be in the upper 60s, then mid 70s by the time I'm done.

Your temps go below 70? Lucky dog :-)

Karen
--
live! vicariously!

(sun: 7:08 ran 31 miles trails 5300+'😉
mon: 0:35 walk
tues: 1:04 biked easy 590' climb
wed: 1:09 ran trails easy 160' climb
thur: 1:41 biked easy 710' climb
fri: off
sat: 1:12 ran rolling trails easy 410' climb
sun: 2:15 ran 15 miles flats, trails &
grass as 3 mile repeats:
29:32 (9:51) hr 134 (70%) temp 62f
27:27 (9:09) hr 143 (75%) temp 65f
24:50 (8:17) hr 152 (80%) temp 68f
22:40 (7:33) hr 161 (85%) temp 72f
30:07 (10:02) hr 136 (72%) temp 77f

I hate flats, but I needed some flat work, so I decided to run some kind of
Hadd thing to get some change of pace and quality work. The results are
linear through 4 repeats, so I guess that's good. I had bad legs today, but
I'm sure the results wouldn't be much better otherwise; I'm pretty slow. My
legs were very tight today, and didn't loosen up as they normally do,
despite stretching after every lap. I decided to forgo the hour+ trail loop
I was going to do after the 15 miles.

Though I felt great after the 7 hr run last weekend, my legs were tight all
week, and I had a lot of general system fatigue for 3 days after it. Nothing
really surprising there, and some might wonder why I'd go 7 hours for a 50
mile. For me it was important to push all my systems a bit beyond their
current limit (including my mind) to get ready. The legs were never really
sore (after today they will be), but clearly they're now ready for the
taper. I'll enjoy the taper for sure, as the last month has been hard
training, at least for me.

-Tony

Goal : sub-3 before year end

Time km mi avHR%
Mon 1:08 12 7 70 Out and back on roads near home. 18°C rain.

Tue 1:20 15 9 73 Same again plus a bit extra. 21°C.

Wed 0:00 Planned rest. Business trip.

Thu 0:00 Had intended to do an hour in Paris (Les Halles area)
before breakfast but was too idle.

Fri 1:42 19 12 79 10' up, 10' down. 26°C muggy
"Hadd" test 7 x 2436m with 100m/90" walk between..
(See separate thread)

Sat 1:21 16 10 75 Out and back like Tues + a bit more. 20°C.
3k each at 130bpm, 140, 150. The rest at about 145.

Sun 2:13 25 17 76 Out/back to local lake, 2 loops(5'14/k @ 142bpm). 22°C.
_________________
7:44 87km 54mi

joe positive <[email hidden]> wrote:

'Scuse me for butting in...

Quoted message said:

It's also easier for me to recover from a 6/4 double than a 10-mile
recovery run.

I may be missing something obvious, but I can't think how a 10mile run could
ever a real "recovery"?

If you run it at 9'/mile (say), that's a 90' run which seems way overboard
for recovery. Even an hour is a lot, and to do 10 miles in an hour, well
that's 6'/mile which aint recovery (for me anyway :-) either.

Quoted message said:

joe positive <[email hidden]> wrote:

'Scuse me for butting in...

Quoted message said:

It's also easier for me to recover from a 6/4 double than a 10-mile
recovery run.

I may be missing something obvious, but I can't think how a 10mile run
could ever a real "recovery"?

In the 70+ MPW Pfitz-plan 10-mile recovery days are always split into 6/4.
Adding to the total weekly mileage while allowing you to recover. The
longest recovery run I could find in the book is 7 miles.

--
Phil M.

Phil M. said:

In the 70+ MPW Pfitz-plan 10-mile recovery days are always split into 6/4.

Yep 6/4 figures. I was just surprised by karen saying that she found the 6/4
better for her than a single 10 mile recovery, which made me think she must
have tried a whole 10 miles in one go as recovery.

Phil M. said:

Quoted message said:

joe positive <[email hidden]> wrote:

'Scuse me for butting in...

I may be missing something obvious, but I can't think how a 10mile run
could ever a real "recovery"?

In the 70+ MPW Pfitz-plan 10-mile recovery days are always split into 6/4.
Adding to the total weekly mileage while allowing you to recover. The
longest recovery run I could find in the book is 7 miles.

Phil's correct; the recovery runs are usually 6 miles or less. Once or
twice, due to work or other stuff, I've combined recovery runs, or made one
of them longer than the plan specified, but usually I keep them short.
They are never, ever, too tough to finish. The most I suffer is boredom
because they're so slow.

I don't think of these as "runs that help you recover" (i.e., the actual
running is helping you to recover from something). Instead, I think of
them as "runs you do on days you're trying to recover from something." To
me it's a way of sneaking more (very aerobic) miles in without adding too
many hard workouts overall.

Karen

Quoted message said:

--
live! vicariously!

joe positive said:

I don't think of these as "runs that help you recover" (i.e., the actual
running is helping you to recover from something). Instead, I think of
them as "runs you do on days you're trying to recover from something." To
me it's a way of sneaking more (very aerobic) miles in without adding too
many hard workouts overall.

I agree with the above sentiment. I think it's a myth that a run will actually
help you recover (does anyone have data that supports this notion ?) but there
is plenty of evidence that getting in more miles will make you faster.

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

Donovan Rebbechi said:

I think it's a myth that a run will actually
help you recover (does anyone have data that supports this notion ?)

I will have to try find the reference for you but I read an account of
research where some marker of muscle "damage" was sampled and the group
doing a light recovery run had less (ie recovered better) than the group not
doing such a run.

But I can't remember if the tried a group which ran "normally".

Anecdotal evidence: I almost burned out once (Doug spotted it happening, the
thread should be in Google Groups) when I had decided I could do all my
recovery runs at or approaching my base aerobic pace.

Hello

New to the group. Active duty Navy, recently returned from Deployment, and
now on shore duty, and able to concentrate on my running.

Upcoming races: Air Show 10K on Wednesday 9/14, 5Ks on 9/28, 10/28, 11/18
and 12/9.
Training for: Half Marathon on 3/17, Duathlon (5K/32K/5K) on 4/2.

M: 3.1mi (9:34), 6mi cycling
T: 3.1mi (9:48), 10mi cycling
W: off
R: 4mi (9:21), 8mi cycling
F: 4mi (8:52), 10mi cycling
Sa: 6mi (9:04)
Su: off
Total 20.2 miles

Nothing spectacular-----I'm building myself back up after being at-sea.
Will incorporate some rowing and weights. Any suggestions are greatly
appreciated.

Regards, John

"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!