Training Week Ending September 16, 2007

Tony S. said:

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

This week was annoying. I finally got over my knee injury only to get
overexcited and stress out my lower legs, which had been unaccustomed
to running for a month. And I got a cold so I could not do much other
exercise either. Still, I managed to get 3 easy weight training
sessions in, as well as 2 easy runs. Hope I am better next week.

10 Sep
- Sick

11 Sep
- Morning fever, stayed at home.

12 Sep
- Slightly better.
- Weights: Everything 6-15 Reps. Back 15x70, Chest 15x60.

13 Sep
- Run: 20 minutes easy.
- Weights: Legs Quads: 15x80, Squats: 15x60, Deadlifts: 15x60, Calves:
15x80
- Some pain in left shin remains. Throat somewhat sore.

14 Sep

- Rest, throat still somewhat sore.

15 Sep

- Better, but feeling fatigued.
- Weights: 4x10 Pullups, 2x10 Dips, 2x10 Pushups, 15x30 Shoulder DB
press, 15x40, 7x60 Chest BB Machine, 12x30 Biceps S-Bar,.

16 Sep

- Much better, but still not 100% recovered from cold.
- Run: Easy 5k@30m.

Goals:

- Recover fully from injuries.
- Build up _slowly_ to 3 30min runs per week.
- Focus on weight training and long hikes on Sundays.
- Bike hard once every 1-2 weeks until it gets colder.
- Start long runs (1 hour+) in October. Stay easy until February.

On Sun, 16 Sep 2007 00:58:59 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: bring down the mileage over the next 3 weeks while maintaining
whatever quality I can. upcoming races: 5K Sept 22; 5K Sept 30;
marathon Oct 7.

M: AM 8mi (9:37), PM 4mi (8:56)
T: AM 11.15mi incl 3x.75mi (avg 4:38), .25 rest. PM 4.4mi (9:20)
W: AM 11.25mi (8:58), PM 4.86mi (9:15) w/xc girls
R: 9.25mi (8:59) incl 2 miles @7:18. This was supposed to be 15 w/ a
big chunk at MP, so I call this a failure
F: AM 10mi (8:14) incl 4 miles @7:16. PM 5mi (9:16)
Sa: 9.1mi (9:26)
Su: 18.11mi (8:34) solo incl 5 miles @7:16. This was supposed to be 20
w/10@MP; another failure

total: 95.1 miles

My band played last night so this morning I opted for some extra
sleep, which meant a solo long run. I did well the first 11 miles but
then succumbed to muggy boring fatigue. I'd have been better off
getting up earlier to run with my club pals in St Pete.

This week I got the miles and the 1200s workout, but I'm disappointed
at not nailing the MP stuff. On the other hand, although my legs take
longer to recover from workouts during high-mileage weeks, they *do*
recover. So I expect to have a little more zip as the mileage starts
to come down.

good week all

Karen

live! vicariously!

In article <nd%Gi.2869$Ap2.509@trndny05>,

Tony S. said:

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

Mon: Strength building
Tue: 4.5 miles
Wed: 3.0 miles
Thu: rest
Fri: 4.5 miles
Sat: rest
Sun: 10K race (6.26 miles on my Garmin)

Long term goals are still unchanged.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Tony S. said:

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

A light week for me, due to work & family commitments:

Mon: off
Tues: off
Wed: 1.75 miles
Thur: off
Fri: approx 2.5 miles
Sat: off
Sun: a little over 5 miles

jen

On Sun, 16 Sep 2007 00:58:59 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
10 5.3
11 6.7
12 5.3 1600 intervals
13 6.7
14 0
15 10.1
16 4

total 38.1
YTD total 1243.6

Good week, weather finally cooled off, made running pleasant again.

Still thinking about a marathon, specifically the Stennis Space
Center Marathon on Nov. 24. I've reviewed most of the training plans,
don't really like any of them. Will limit my total weekly mileage to
45 or so with an average of 37 or so. Scatter a progressively longer
long run about every other week and have one "quality" run per week,
probably tempo's or 1600 intervals. Take at least one full rest day
per week, and make the day after the long run a walk or cross train.
Do a long taper (it is what I do best) and we'll see.

Goal is to run a BQ time.

Frank

Tony S. said:

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

Okay, so I'm going to try posting in the training week thread for a
while. Sorry for those who think in miles, I log my training in km.

This (Sunday) morning was meant to be a 10km race, but I've had a
horrible cold since Friday night, and I made the decision to skip the
race when I couldn't face travelling on Saturday. Felt up to a run this
evening though.

Mon: 8.5k
Tue: -
Wed: 18k
Thu: 8k
Fri: 8.5k
Sat: -
Sun: 18k

Total: 61km (38 miles)

Goals: Half marathon in 4 weeks. Conservative goal is to get under 1:25.

"Tony S." wrote
| Greetings rec.runners! Please tell us about your training week and goals.

mon: 3.1 mi @ 10:09
tue: rest
wed: 7.7 mi @ 8:49
thu: 7.7 mi @ 9:15
fri: 5 mi walk
sat: 13.2 mi @ 9:00
sun: 9 mi @ 9:38
total: 40.7 mi run and 5 mi walk
(good recovery week)

goal(s): 3:3x marathon next month

"Frank Boettcher" wrote
| Still thinking about a marathon, specifically the Stennis Space
| Center Marathon on Nov. 24. I've reviewed most of the training plans,
| don't really like any of them. Will limit my total weekly mileage to
| 45 or so with an average of 37 or so. Scatter a progressively longer
| long run about every other week and have one "quality" run per week,
| probably tempo's or 1600 intervals. Take at least one full rest day
| per week, and make the day after the long run a walk or cross train.
| Do a long taper (it is what I do best) and we'll see.

Since you already had raced a 14+ miler, I am sure
you can build up the long run to 20 miles before the taper,
if you start increasing it (a mile or two at a time) very soon.

| Goal is to run a BQ time.
Good luck, you have a very good chance.

9/10 walk 0:45
9/11 run 1:15 very easy 180' cinder
9/12 bike 1:29 easy 64% 640'
9/13 run 1:28 easy 68% 220' cinder, 8 strides
bike 0:31 easy
walk 0:50
9/14 bike 1:26 easy 660'
9/15 off
9/16 bike 1:28 easy/mod 72% 940'

2:43 running, 4:54 biking, 1:35 walking

Lackluster week. The 10 miler last Sunday, though run at MP, tightened up my
legs for several days. I was very busy all week and exhausted on Saturday.
Felt great on the bike today though. Had thought of doing a 5k today, but
slept in and later felt like biking instead of running 😉

Goals:
run more, lose weight
Sept 29/30 Boulder Dash 2 day orienteering meet, NH
(http://www.upnoor.org/)
5ks

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." wrote
| Greetings rec.runners! Please tell us about your training week and
goals.

mon: 3.1 mi @ 10:09
tue: rest
wed: 7.7 mi @ 8:49
thu: 7.7 mi @ 9:15
fri: 5 mi walk
sat: 13.2 mi @ 9:00
sun: 9 mi @ 9:38
total: 40.7 mi run and 5 mi walk
(good recovery week)

goal(s): 3:3x marathon next month

Hmm, seems like too much too soon. I mean, they say you should take one day
of rest / recovery for every mile raced. Either (1) you sandbagged the
marathon last weekend, (2) you're a born ultrarunner, or (3) you're burning
yourself out right now without realizing it! And another marathon so soon?
If you do run a 3:3x next month, it would show a good deal of untapped
potential.

-Tony

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

Quoted message said:

Tony S. said:

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

Okay, so I'm going to try posting in the training week thread for a
while. Sorry for those who think in miles, I log my training in km.

This (Sunday) morning was meant to be a 10km race, but I've had a
horrible cold since Friday night, and I made the decision to skip the
race when I couldn't face travelling on Saturday. Felt up to a run this
evening though.

Mon: 8.5k
Tue: -
Wed: 18k
Thu: 8k
Fri: 8.5k
Sat: -
Sun: 18k

Total: 61km (38 miles)

Goals: Half marathon in 4 weeks. Conservative goal is to get under 1:25.

Ks are understood here 😉 I log my training in minutes and perceived
effort.

-Tony

I2Run said:

"Frank Boettcher" wrote
| Still thinking about a marathon, specifically the Stennis Space
| Center Marathon on Nov. 24. I've reviewed most of the training plans,
| don't really like any of them. Will limit my total weekly mileage to
| 45 or so with an average of 37 or so. Scatter a progressively longer
| long run about every other week and have one "quality" run per week,
| probably tempo's or 1600 intervals. Take at least one full rest day
| per week, and make the day after the long run a walk or cross train.
| Do a long taper (it is what I do best) and we'll see.

Since you already had raced a 14+ miler, I am sure
you can build up the long run to 20 miles before the taper,
if you start increasing it (a mile or two at a time) very soon.

Yeah, I considered that race, after the fact, a marathon training
kickoff, and the timing is right for a gradual increase. Might do all
my long runs in Starkville, MS, there is a group that does up to 16's
every Saturday morning. Easier (or at least less boring) to do a long
run with others. Only an hour's drive.

Quoted message said:

| Goal is to run a BQ time.
Good luck, you have a very good chance.

Thanks. All other distance race times plug into the various
calculators and show a good chance indeed. However, they are based on
a reasonable training plan to the distance and mine will be on the
moderate side. We'll see how it comes out.

Frank

Quoted message said:

"Tony S." wrote
| Hmm, seems like too much too soon. I mean, they say you should take one day
| of rest / recovery for every mile raced.

I assume the rest/recovery is for next race, not training. 🙂
The trend after the 3 marathons I had run since last fall has been,
an hour to getover the cramps and then additional few hours to get over
the hunger after lot of soup and pasta. I was able to get back training
within a day or two, the ramp up the distance. I did a 17 miler with 2200'
climb a week after vermont, then ran a 10.3K trail race a week after.

|Either (1) you sandbagged the marathon last weekend,
I don't race beyond minor discomfort, that probably helps me recover quickly.
I had a few questions about 'hard' runs in one of the threads that
Dan S explained it to be something like burning sensation in the legs.
I haven't reached to that point in any of my training runs or races,
just minor cramps after long races or on long runs after long lay off.

|(2) you're a born ultrarunner,
I am not in a hurry to find out with a possible exception of Vermont 50K
next year.

|or (3) you're burning yourself out right now without realizing it!
I hope not. I think, I still have the same enthusiasm as I did, when I
started running and a lot fitter physically.

|And another marathon so soon?
I had planned out Hartford long time back and is my target race.
After doing 20 milers almost every weekend for about 8 weeks,
I thought to give a break by tapering for Montreal.

| If you do run a 3:3x next month, it would show a good deal of untapped
| potential.
I only need to cut down 5 sec per mile from Montreal, but it won't be easy.
Hartford has relatively more rolling hills and climb a the finish.
Only time will tell what my potential is. 🙂

S: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; sent text message; walked to
river; walked to park; walked to river; walked to park; sent text
message;walked to river; walked to park; walked to river; walked to
park; walked to river; walked to park; walked to river; sent text
message;walked to park; walked to river; walked to Borders; walked to
river; walked to park; sent text message;walked to river; walked to
Borders; walked to river; walked to hut; sent text message; shivered;
walked to park; walked to hut sent text message;shivered; sent text
message;sent text message; shivered; shivered; shivered.

M: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; sent text message; walked to
river; walked to park; walked to river; walked to park; sent text
message;walked to river; walked to park; walked to river; walked to
park; walked to river; walked to park; walked to Good Apostle Soup
Kitchen; walked to river; sent text message;walked to park; walked to
river; walked to Borders; walked to river; walked to park; sent text
message;walked to river; walked to Borders; walked to river; walked to
hut; sent text message; shivered; walked to park; walked to hut sent
text message;shivered; sent text message;sent text message; shivered;
shivered; shivered.

T: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; sent text message; walked to
river; walked to park; walked to river; walked to park; sent text
message;walked to river; walked to park; walked to river; walked to
park; walked to river; walked to park; walked to river; sent text
message;walked to park; walked to river; walked to Borders; walked to
river; walked to park; sent text message;walked to river; walked to
Borders; walked to river; walked to hut; sent text message; shivered;
walked to park; walked to hut sent text message;shivered; sent text
message;sent text message; shivered; shivered; shivered.

W: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; sent text message; walked to
river; walked to park; walked to river; walked to park; sent text
message;walked to river; walked to park; walked to river; walked to
park; walked to river; walked to park; walked to river; sent text
message;walked to park; walked to river; walked to Borders; walked to
river; walked to park; sent text message;walked to river; walked to
Borders; walked to river; walked to hut; sent text message; shivered;
walked to park; walked to hut sent text message;shivered; sent text
message;sent text message; shivered; shivered; shivered.

T: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; sent text message; walked to
river; walked to park; walked to river; walked to park; sent text
message;walked to river; walked to park; walked to river; walked to
park; walked to river; walked to park; walked to river; sent text
message;walked to park; walked to river; walked to Borders; walked to
river; walked to park; sent text message;walked to river; walked to
Borders; walked to river; walked to hut; sent text message; shivered;
walked to park; walked to hut sent text message;shivered; sent text
message;sent text message; shivered; shivered; shivered.

F: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; sent text message; walked to
river; walked to park; walked to river; walked to park; sent text
message;walked to river; walked to park; walked to river; walked to
park; walked to river; walked to park; walked to river; sent text
message;walked to park; walked to river; walked to Borders; walked to
Good Apostle Soup Kitchen; walked to river; walked to park; sent text
message;walked to river; walked to Borders; walked to river; walked to
hut; sent text message; shivered; walked to park; walked to hut sent
text message;shivered; sent text message;sent text message; shivered;
shivered; shivered.

S: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; sent text message; walked to
river; walked to park; walked to river; walked to park; sent text
message;walked to river; walked to park; walked to river; walked to
park; walked to river; walked to park; walked to river; sent text
message;walked to park; walked to river; walked to Borders; walked to
river; walked to park; sent text message;walked to river; walked to
Borders; walked to river; walked to hut; sent text message; shivered;
walked to park; walked to hut sent text message;shivered; sent text
message;sent text message; shivered; shivered; shivered.

Goal: Try to stop Cynthia Pfeffer from stalking me and following me
everywhere I go.

Training Week ending 09/16/2007

Mon 0.0 1/2 hour weights
Tue 3.5 easy, flat
Wed 4.0 easy, flat
Thu 0.0 [migraine]
Fri 0.0 [blah] Walk 1.4 miles
Sat 7.3 Included 6 miles at 9:45/mile
Sun 0.0 [Family Reunion.]

Total, 14.8 miles. Time On Legs 3:08:25

What a crappy week.
--
Daniel ( [email hidden] )

Tony S. said:

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

M: 2 miles - elliptical trainer
T: 8 - 4 - tread mill at lunch - 4 pm road
W: 4 trail
TH: 10 road bike, took a fall early my shoulder and upper back still
hurt
F: 5 road - ran with two guys at work one raced bikes
professionally.
we're going to go slow..... right!!!
Sa: 7 road
Su: 16 road

Total: 40

Goals: Lose some weight

Races: none planned

Tony S. said:

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

Goals: Grand Prix Races (4 left, next is Oct 7), Tucson Marathon Dec 2nd.

Mon: 6.3 mi @ 9:43 pace. 100F, slightly drier. Some slight knee ache,
and hams a bit stiff too.
Tue: 5.52 mi @ 8:29 pace. 99F, some rain to the west. Tempo during run,
and the knee was fine.
Wed: Off (meeting...)
Thur: 5.52 mi @ 10:01 pace. 100F, much drier. But a little tired from
work today, so just relaxed and let mind wander.
Fri: 5.52 mi @ 10:13 pace. 99F, mugging up again a bit. Relaxed for
long run tomorrow and listened to an interesting astronomy podcast.
Sat: 18.16 mi @ 9:59 oa paces (first loop 9.8 mi @ 10:09, second loop
8.37 mi @ 9:48 mi). MUCH warmer and wetter than I expected (rain due
this afternoon). Fairly sucky weather. Ran out of water ~14 miles
so stopped at the local fire station and refilled. No pains, no
rubs....but when will it bloody cool off!!!! I'm getting really
tired of the heat.

Total: 41.02 mi

Teresa in AZ

"joe positive" <[email hidden]> wrote

Quoted message said:

M: AM 8mi (9:37), PM 4mi (8:56)
T: AM 11.15mi incl 3x.75mi (avg 4:38), .25 rest. PM 4.4mi (9:20)
W: AM 11.25mi (8:58), PM 4.86mi (9:15) w/xc girls
R: 9.25mi (8:59) incl 2 miles @7:18. This was supposed to be 15 w/ a
big chunk at MP, so I call this a failure

Hardly a failure after back to back 12-15-16 days...it's all you could do,
which is exactly what you *should* do.

Quoted message said:

F: AM 10mi (8:14) incl 4 miles @7:16. PM 5mi (9:16)
Sa: 9.1mi (9:26)
Su: 18.11mi (8:34) solo incl 5 miles @7:16. This was supposed to be 20
w/10@MP; another failure

Tough to do in muggy heat and a bigger than average week, I'd call it fine.
At least you know when not to push it over the edge.

I guess your nickname explains your philosophy :-) I had couple of lousy
runs this week, way off performance, but I don't consider a bad workouts a
"failure". My body just couldn't do it, and there's nothing to be gained
from forcing things. The only failure in my case was going too hard on my
last good day (PR by 40 sec/mile over 12.5 miles), not in the particular bad
workouts that followed.