Training Week Ending September 12, 2004

Quoted message said:

From: "SwStudio" [email hidden]

Quoted message said:

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

Well, let's see...it has now been quite a while since my last post....gone, but
not forgotten (hopefully)...

Training for Ironman has been a challenge, and I will certainly hit the start
line on October 16 on the undertrained side, but the adage says that is better
than the opposite----it will be an interesting test.

Have done a sprint tri and the Half Vineman (1/2 Ironman distance...) thus far,
and will be doing one more race ("Olympic" distance, 1.5k/40k/10k) which will
occur three weeks before the big day.

Though the training has been lacking in overall distance, I have completed
numerous rides in the 3-5 hour range, peppered with jaunts up and down Mt.
Diablo, and two rides in the 5+ hour range. My longest run will occur tomorrow
(about 2 1/2 hours or so) and will be followed by a 50 mile ride. Next weekend
will be the longest ride, somewhere in the 6-7 hour range, followed by a short
run.

The increase in training has seen me drop close to 20 pounds since the
beginning of June; now, just trying to increase the strength level at the lower
weight.

Anyway, though I'm rarely posting I am checking in often (okay, that sounds
really presumptuous---as if it is truly important that you know that!) and am
always amused at the goings-on...

Everyone stay healthy!

Mike C

Quoted message said:

From: "SwStudio" [email hidden]

Quoted message said:

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

Well, let's see...it has now been quite a while since my last post....gone, but
not forgotten (hopefully)...

Training for Ironman has been a challenge, and I will certainly hit the start
line on October 16 on the undertrained side, but the adage says that is better
than the opposite----it will be an interesting test.

Have done a sprint tri and the Half Vineman (1/2 Ironman distance...) thus far,
and will be doing one more race ("Olympic" distance, 1.5k/40k/10k) which will
occur three weeks before the big day.

Though the training has been lacking in overall distance, I have completed
numerous rides in the 3-5 hour range, peppered with jaunts up and down Mt.
Diablo, and two rides in the 5+ hour range. My longest run will occur tomorrow
(about 2 1/2 hours or so) and will be followed by a 50 mile ride. Next weekend
will be the longest ride, somewhere in the 6-7 hour range, followed by a short
run.

The increase in training has seen me drop close to 20 pounds since the
beginning of June; now, just trying to increase the strength level at the lower
weight.

Anyway, though I'm rarely posting I am checking in often (okay, that sounds
really presumptuous---as if it is truly important that you know that!) and am
always amused at the goings-on...

Everyone stay healthy!

Mike C

Goal: Miles & LT work.

Mon: 6.3 easy
Tue: 4.2 easy
Wed: 15.3
Thu: 6 easy
Fri: 12 w/ 4 @ LT (6:30-6:40); would have been more but I just didn't
have it that day, also it was hot.
Sat: 5 easy
Sun: 22

Total 70.8 -- weekly PR

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

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

Monday 8 (5k race @ 20:09 warm up cool down)
Tuesday 8.5 with some pickups
Wed 5.5 easy
Thursday 12.5 total 5 at lunch 7.5 late pm
Friday off
Saturday 8.5 (5k race @ 20:11) 5.4 warm up cool down, 16 mile bike ride in
the pm
Sunday 21 (14.25 miles @ 8:25 moderatley challenging course, 5.6 mile
race 43:16, 7:43 pace, 1.25 mile "cool down" race was at projected MP)
Total: 64 , 16 miles on the bike

Goals:
Fall set new 10k, 15k and 1/2 Marathon prs and run a Marathon PR
and BQ.

Goal races:
Lake Placid 1/2 marathon - Sept 18
Watervliet 5k - Sept 26
HMRRC Fall Marathon on 10/10
or Bay State Marathon 10/17
Stockade-athon 15k November 14
Fun races:
NYC Marathon Nov 7th

Current PRs on certified courses:
1 mile: 6:06 Colonie track meet summer 2004
5k: 20:09 Sefcu Labor day 5k (fast course) 9/04
10k: 43:14 Master's April 2003 (hilly course)
15k: 67:45 Stockadeathon (moderately hilly course last 5k)
1/2: 1:34:30 Oleksak (hilly first 4 miles)
Marathon 3:27:44 Tybee Island (flat and fast)

"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: get back as much as possible of what I've lost. Upcoming
races: 20K Sept 19; marathon Oct 10.

M: 2mi (9:12). thru debris-strewn streets in the wake of last week's
tropical storm. utter [censored], hurt every step, gave up early.
T: 6mi (8:52) incl 7:45ish for about a mile and a half (whoo hoo) and
6:59ish for maybe a mile
W: 8.01mi (9:02) gait finally returning to normal
R: 8.01mi (9:49) thru flash flood/ankle-deep water
F: 8.09mi (9:35) starting to worry about this coming week's hurricane
Sa: 20.52 (8:44) 2 fastest miles were the last ones, but v tired at
the end
Su: 8.5mi (9:07)

total: 66.31 miles

I think I've turned a corner, finally. Rt leg (which started this
mess) is 98% healed. Peroneal tendoitis in other foot is gone after 2
weeks, so I can toe off and run with a normal gait. What remains is
some annoying plantar fasciitis in the left foot, and I'm trying to do
stuff that's good for that.

What remains to be seen is whether I'll have enough endurance and
speed to run a decent marathon in 4 weeks. Yesterday's 20+ (first
long run in 2 weeks) felt hard after 16 or 17 miles. This doesn't
bode well for a mrathon. My coach has suggested cutting the taper by
a few days just to get some more good training in. I can only hope my
base will carry me through.

good week all

Karen

Goal : Something like 3:15 (or just finish even) in national marathon
championships at Dunkirk, 26th September

Well this is fun isn't it? Been to Docs and have
- low blood pressure
- low magnesium
- way below lower limit for haemoglobin
- ditto ferritin
- ditto most other oxygen-transport related stuff, less hematocrit than
required to drive a SUV to MacDonald's

Any wonder I feel knackered? 42k like this is going to be really messy.

Mon 0:44 6.5k 4.0mi Ran OK for 22' then hypoglycaemia. Walked 10',
then trotted back to office. Yuck.

Tue 0:54 9.0k 5.5mi Slow, on roads around work

Wed REST

Thu 0:56 9.5k 6.0mi Slow, on roads and riverside path near work

Fri - Sun REST Couldn't be arsed.
_____________________
2:30 25k 16mi

Hurt my leg doing long jump last weekend, so started off the week taking it
easy.

Ran a PB on Thursday for our XC TT course.

Took part in a relay along the Thames today. I did the longest leg of 7.56
miles in 41:42. Happy with that as I did 43:33 for the same leg last year.
I moved up from 16th to 5th during my leg and I am fairly certain I ran the
fastest long leg of the day.

Monday:
pm) 7 miles - easy/medium

Tuesday:
pm) 7 miles in total, 5 x ~0.7m w/2:30 rec, hilly - medium

Wednesday:
am) 4.5 miles - easy
pm) 7.5 miles - easy/medium

Thursday:
pm) 7 miles in total, 3m XC TT in 16:05, 5min rec, ~1.5km in 4:38,
undulating - hard

Friday:
am) 6.9 miles - easy
pm) 5.5 miles - easy/medium

Saturday:
pm) 5.75 miles - easy/medium

Sunday:
am) 7.56 miles in 41:42, multi-terrain - hard

Total run: 60 miles

--
Brian Wakem

SwStudio said:

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

Mon 0.00 rest
Tue 6.00 recovery
Wed 9.06 VO2 4 x 5:00 @ 5k pace w/ 2:00 jog
Thu 12.00 med. long
Fri 10.00 gen. aerobic
Sat 5.02 recovery
Sun 21.60 long
--------------------------------------------
Wk 63.68
Yr 1,718.11

Week 20 of 24-week marathon training program. Week 4 of 5-week race
preparation phase. 1 more week of peak training followed by 3 weeks of
taper.

This week's 21-miler went well, even though I hardly slept at all last
night. I got sort of a late start so the heat was a factor. Packed 48 oz
of Gator-bile in my CamelBak and stashed another 40 oz on the route. I
took a SUCCEED! cap at 2.5, 10, and 15 miles.

Remaining Long runs 19-17-11-marathon, weekly mileage 57-49-38-24 (6 days
pre-marathon).

I need to get another pair of Brooks GTS 5. I would like to get at least
50 miles on them before the marathon. I found them for $70 at Holabird
Sports. Any better prices online?

Upcoming races:

9/18/04 - Sandy Springs Lightning 10K, Sandy Springs, GA
Goal - 42:30

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

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

"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,

Tu: 6k
Th: 7.2k
Sa: 8k (local "race", finished as #84 out of 119, at 39:13)
Su: 2.2k

Total: 23.4k

Race photos (I don't appear on any of them):
http://www.ifkville.se/Hisingsrundan/Bilder04/thumbs.htm

Upcoming races:
8k on 16th Oct
16.6k on 6th Nov

Bjorn

(Bjorn Olsson) said:

Race photos (I don't appear on any of them):
http://www.ifkville.se/Hisingsrundan/Bilder04/thumbs.htm

What's with the crazy dancing in the beginning?

Phil M.

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

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

Quoted message said:

(Bjorn Olsson) said:

Race photos (I don't appear on any of them):
http://www.ifkville.se/Hisingsrundan/Bilder04/thumbs.htm

What's with the crazy dancing in the beginning?

Some people seem to want to exhaust themselves any way they can just
before a race. I'm as puzzled as you are.

Bjorn

Mon: 1 hour bike HR: avg 132
Tue: 20' bike, 35' run, 15' bike
Wed: A short story. As usual I rode my bike from home (about 4k) and
left it locked up near my inter-city bus stop.
Typically on the return home, I ride the bike to a local park, run
for 35-55 mins, and then ride 15 mins home.
On the way home, the bus came to a stop. Not a crawling slow traffic
jam, but an absolute stop. Drivers got out of
their cars to stretch, talk, smoke whatever. After staying put for
about 20 mins, and finding out via cellphone that the
road was blocked due to fires near the road, I decided to jump off
the bus and run for a while... I guess I was about
20 kms from home - doable - although the entrance to Jerusalem
involves a lot of climbing. I had my running clothes
(and my bike helmet) in my rucksack, and discretely changed and was
on my way. All was well while the traffic was
stopped, but of course, after about 10 minutes the fires were
controlled, and the traffic started moving. This section of the
highway has a very narrow shoulder and almost no emergency lane, so,
valuing my life more than a comfortable pace,
I hopped over the barrier and starting "running" over rocks, trees, a
dead dog (yuck), and dodging signposts. I also ran
past the smouldering fires - lots of flashpoints in the valley below,
so that when I met my wife some 50 minutes later about
half-way home, I was black on one side. My wife dropped me at the
bike and I rode home.
Thu: off No running. Our running club had its annual general meeting.
Guest of honour was
Haile Satain, the Israel olympic marathoner who finished Atehns in
2:17 and 20th place at age 42. Great run.
Fri: 35' bike, 50' run at track, 15' bike
Sat: 3.5k easy
Sun: 20' bike, 55' run at park, 15' bike

Total: 36km (23 miles) + bike.

Anthony. Jerusalem, Israel.

Quoted message said:

Quoted message said:

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

<<

Mon - DNR
Tue - 3 miles, 25:05
Wed - 5 miles, 39:51
Thu - 3.5 miles, 27:33
Fri - DNR
Sat - 3.2 miles, 27:54
Sun - 12.2 miles, 1:54:52

Total - 26.9 miles

Mike

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

Quoted message said:

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

Goal: Stay injury free, work up to 15-20 mpw. with 3 mi of speed work

This week I did not run...at all. Swamped from all sides.

Sun: 5 K race - El Grito 5K - finished in 27:50. A little slower than
anticipated, but a couple of factors likely contributed - lack of
sleep, not training this last week, and high overall stress level.
Plus...I took out the first mile way too fast. Amusingly, I tend to
think of myself as a negative splitter. Not in this race...

Having a time does help me sort of gauge training though. I'm going
to try for more base building per the McMillan website for the next
couple of weeks.

still taking it easy, uncertain about my knee. have been doing some
mostly easy bike riding and might keep that up for a few months.

m dnr.
t 3.8mi 32:19 in am.
rode home from work, 30min.
w dnr.
r 4.6mi 41:40 in am.
rode home from work, 30min.
f dnr.
s rode 1:30 in am.
s dnr.

Mon. 09/06 3.5 miles slow - HOT!
Wed. 09/08 2.1 miles slow - Even HOTTER!
Sun. 09/12 5K race plus warmup/cooldown

Total 10.7 mi...

The hot weather and rotten air quality these last two weeks has interrupted
my already slow progress.

Goals:

Local 5K with two sons and two brothers-in-law Oct. 2.

Increase Time On Legs:

This weeks mileage goal is 13-1/4

Work up to 20 miles per week by November, and try to maintain 15 to 20 per
week through winter.

--
Daniel
[email hidden]

Goals: 1/2 marathon next w/e, full marathon late October

Mon: 8 miles
Tue: 8 miles incl. 6x1000m intervals
Wed: 14 miles
Thurs: 8 miles
Fri: dnr
Sat: dnr
Sun: dnr

Total: 38 miles

--
Colm

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

SwStudio said:

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

M - -
T - -
W - 3 miles @ 12:00
T - 4 miles @ 6:30.
Very exhausting. Felt like giving up after about 1.5 mile.
Entire body was hurting like hell. Must have something to
do with the 30 hours without sleep a couple of days ago.
F - -
S - 5K race. Lake Arrowhead, CA. 22:12. 1st AG, 3rd overall.
(Will try to write up a race report later.)
Out (downhill) and back (uphill) race.
Quads and calves really got hammered.
S - -

total: 10 miles.

Goals: 5K in early November. This is a flat course. Aiming for sub-19:30 or so.

jobs

SwStudio wrote in message ...

Quoted message said:

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

mon: 1:05 biked, hr 134
tues: 0:40 treadmill easy
wed: 0:50 treadmill with 20 mins running
thur: off
fri: off
sat: 5:39, Groundhog Fall 50k trail race (separate report)
sun: off

Goals: rest up, then build for Hudson Highlander 26km orienteering race

The 50k was a PR by 49 mins, as previously I only had a 50k split time from
a 50 miler.

- Tony