Training Week Ending September 18, 2005

Long term goal: run the Marine Corps marathon 2006
Short term goal: Club 10K in December
Current training stage: base building to 30 miles a week. Due to life
beyond running, I only run every other day before my toddler wakes
up. Wife takes the other mornings. Any other training will be done
with said toddler in tow -- which usually means biking with a trailer,
but didn't make any this week.

Mon: 7.0 miles @ 80% MHR, 10'47"/mile. Cool weather.
Tue: 0.0
Wed: 5.5 miles @ 81% MHR, 11'01"/mile. 72dF w/71dF dew point.
Thu: 0.0
Fri: 5.0 miles @ 80% MHR, 10'55"/mile. 73dF w/72dF dew point.
Sat: 0.0
Sun: 9.0 miles @ 75% MHR, 11'28"/mile. Cool weather.
-
Tot: 26.5 miles

Once I hit 30miles, which should be two weeks, I'll start doing 3 speed
sessions every two weeks to see if I can bring my racing pace down to
9'20"/mile by December.

Cheers,
Craig

--
Corollary to Clarke's Third Law:
Any technology distinguishable from magic is insufficiently
advanced.

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 7.01 recovery (weights)
Wed 13.00 medium long
Thu 7.16 recovery (abs)
Fri 12.00 medium long
Sat 7.14 recovery (abs, weights)
Sun 15.03 marathon pace, 3 up, 12 @ mp
--------------------------------------------
Wk 61
Yr 1,664

Training:
Week 9 of 18-week training plan (Pfitzinger/Douglas). Week 3 of 5-week
lactate threshold phase. A couple of runs in the low 90s (average high
should be 81 for mid Sept.), but dewpoint and humidity have stayed
slightly lower than normal. That has made the heat a little more
tolerable. Sunday's 15-miler was in the 60s, I started at 8:00 AM.

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.

SwStudio said:

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

---------------------------------------------------
day km mi time time/km type
Mon 16 10 01h18' 04'52" E
Tue 11 6.6 00h54' 04'54" E
Fri 16 10 01h19' 04'56" E
Sun 16 10 01h15' 04'43" E
---------------------------------------------------
week : 59 km 35 mi 04h46'
---------------------------------------------------
year : 1448 km 868 mi 117h37'

good week, I got back on a total of 60 km and managed to run thrice 10
miles without any problem with my knee.
on today's 10 miler I've even been able to push my easy pace to 4:34/km
for 5k a somewhat briskier pace still below LT that I didn't run for
quite a while.

goal is still :
- to get rid of the fatty remnants of my summer vacations enjoying good
food and wines (at least 6 lbs)
- to be able to run easily 55 mpw towards the end of the year.
- last but not least, to prepare a sub-3h april marathon.
m

Quoted message said:

cheers,

Goal: St. George marathon, 10/01.

Sun: 10 miles flat very easy--tough 20m yesterday. 9:12/mile.

Mon: 8 miles easy, 800' climb. 1:09 felt ok, ~130 hr.

Tue: 11.5 15 min w/u, 10 mi at 147hr, 1740' of climb, in 1:17:30 (pr).
This is two minutes faster than last week's PR on same course.
(this is the sub-LT Hadd workout)

Wed: 8.00 mi easy, 800' climb 1:10. 123hr. Tired, hint of sore throat.

Thu: 12.5 2.5 w/u, 1 hour on track (8.75 mi @ 6:57/mi), 1.25 mi jog.
158 avg hr. Last 2 miles at 6:45. Faster friend kept me honest.
The first half was a Hadd type moderate workout.
Last half gradually increased the effort to 90% hrMax.

Fri: 8 mi easy, 800' climb in 1:10. 124 hr. Took it real easy.

Sat: 18mi in mtns. 2330' of climb in 2:36 8:40/mile 143hr avg.
Last 3 mi down 6:20/mile @ 148 pulse.
"Hadd" to hold myself back, felt stronger every mile.
PR on this course by 12 minutes, and it felt a lot easier.

76 miles, 6800' of climb.

mon: off
tues: 1:15 biked easy, 640' climb
wed: 1:25 ran easy, 440' climb
thur: 0:40 hiked, 610' climb
0:45 biked east, 480' climb
fri: off
sat: 2:11 biked med, 710' climb
with 20 mins @ 80-85%
sun: 0:50 family walk am
1:55 ran easy pm, 1340' climb
rolling & singletrack trails
with 30 mins @ 80-85%

One week to go to the Vermont 50 mile. I plan to really rest this week,
running only once more, and biking easy a few times. I felt about the same
one week before the escarpment trail race (a bit sore in places and glad to
be tapering), and I felt very good during that race, so I hope that pattern
repeats itself. The legs weren't great today, but a lot better than they
were last weekend. No time goal for the 50 miler, just to run evenly and
within myself throughout the race, especially in the first 1/2, and see what
that gets me.

-Tony

SwStudio said:

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

goals: make it through the last week of hard training. upcoming races: 20K
Sept 18 (already done); maybe a 5K sometime in the next 4 weeks; marathon
Oct 15.

Su: 20mi (8:25). 1st mile 10:19, 20th mile 7:39.
M: AM 6.33mi (9:33). PM 3.67mi (9:03)
T: PM 9mi incl 5x600 @ 2:14, 90s rest
W: 6.1mi (9:33)
R: 14mi (8:48)
F: 7mi incl 6 x 100m strides
Sa: 7mi (8:54)

total: 73.1 miles

This week saw a slight cutback in mileage. The coming week will be 91
miles, if I get it all done.

ran a 20K this morning in hot hot Naples, FL. 1:28:33, a PR (finally!) and
3rd overall female. Still not quite the race I'd hoped for, but better
than the half-marathon last month.

good week all

Karen

--
live! vicariously!

S: 60 min spincycle; 3 miles run
M: 60 min spincycle;
T: 45 min spincycle; 4 miles run off treadmill
W: 60 min spincycle;
T: 60 min spincycle; 30 min stairmaster;
F: DNS/R
S: 60 min spincycle; 30 min stairmaster; 20 min elliptical

Yoga: 20 min daily

Goal: Resume running

"SwStudio" <[email hidden]> wrote in message

Quoted message said:

week and goals.

8th week of running after a complete layoff of six months.

My plan is to build up mileage steadily without structure or
speedwork for a couple of months and go from there. Target
time for resuming racing in some form is late March 06.

12 10km easy 4:34
13 18km easy 4:48
14 off
15 10km easy 4:35
16 11km easy 4:40
17 10km easy 5:02
18 10km easy 4:39

Total - 69km

Previous weeks (most recent first) -
48km
0km
23km
34km
40km
58km
58km

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

SwStudio said:

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

Goals:
9/24 - Gunpowder Keg 50K (maybe)
10/2 - Army Ten Miler
10/15 - Baltimore marathon (3:00 pacer)
11/19 - JFK 50-miler (slight possibility)

Mon - bike to work, 1hr40
Tue - bike to work, 1hr40
Wed - run, 9.5 mi, trails (medium), 1hr20
Thu - bike to work, 1hr40
Fri - off
Sat - run, 13.6 mi, hills (hard), 1hr32
Sun - stationary bike, intervals, very hard, 50 min

plus weights Mon,Wed,Sun

A better week than last week. I think I've realized that I need to
take at least one rest day each week. Only one more long run before
the marathon, next weekend (3 weeks out). Still need to decide whether
it will be ~20 mi on the roads, or possible some or all of the 50K on
trails. (which, in turn, probably drives the decision on JFK)

105
f you w

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

Quoted message said:

105
f you w

UJ is back and on target!!

-DF

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

Quoted message said:

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

Quoted message said:

105
f you w

UJ is back and on target!!

The scary thing is, is that he is above average in the smarts category when
compared with other Bush whiners.

Quoted message said:

-DF

3 weeks of very little running due mainly to a nasty stomach illness.
I think I'm almost back to normal...so hopefully will get back on track
towards a January marathon...

Mon: DNR
Tue: 5k very easy on grass. Felt OK.
Wed: 5.5k on road. Felt really bad.
Thu: DNR
Fri: DNR
Sat: DNR
Sun: 7k easy. Felt good.

Total: 17.5km (11 miles)

Anthony. Jerusalem, Israel.

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

Quoted message said:

The scary thing is, is that he is above average in the smarts category
when
compared with other Bush whiners.

Just like UJ's miles have increased from 90's into the 100's so have the
numbers of Bush Whiners. Even die hard Dubya fans are having a hard time
keeping their heads up after witnessing our readiness for any disaster
be it natural or man made. Didn't he get elected on being tough being
secure. The Good news for Bush is Katrina in the media has placed the
number of people dieing in Iraq on the back pages so we can see the
local dead and devastation on the front page. This is how he plans to
keep SS alive, decrease the young population.

You can't hide ineptness, regardless of party, for too long. I think
Bush's popularity in nearing a convicted pedophile at a grammar school
open house and all the trips to Louisiana to hug homeless poor folks are
photo opts and the polls are showing the rapid slide. Just watch his
fellow republicans distance themselves for him for their elections. Can
you say liability.

-DF

55.05 miles in Finland and NYC, as

Mo: 4.8 easy Recovery run in Helsinki after 16 km race yesterday

Tu: 12.0 tempo Solid effort in lakeside forest trails and hills
near Kuopio. Perfect 50F weather, lovely scenery,
fresh air, and fine trails with optional hills, one
of which is covered in sawdust - a surface new to
me & much appreciated, it really seems to cushion
on fast downhills. Followed by a "traditional
lumberjack supper" and an hour or two between the
world's largest traditional smoke sauna and the
friggin' cold adjacent lake.

We: DNR Travel day, and didn't feel like braving the rain.
But the storm *was* the absolutely perfect backdrop
for touring Olavlinna in Savonlinna, the biggest
baddest castle in northern Europe. Some day I'll
return for the summer opera festival here.

Th: 4.5 easy Easy jog in Savonlinna. Got a bit lost on a fairly
uninhabited island and was almost too late for yet
another enormous buffet breakfast.

Fr: 11.0 tempo From Helsinki's hostel in the Olympic Stadium (hotel
rooms in town were booked pretty solid this weekend)
through what I think was a small fraction of the
"central park", a forest within the city. Dammit,
NYC pales in comparison to almost everywhere I've
spent time - in and out of the US - the last couple
years for good running spots.

Sa: DNR Long travel day home.

Su: 22.75 long Ran home from A train's end of the line @ Far Rock.
25-30F hotter than I've grown accustomed to these
last couple weeks but still a dry and breezy 80F
ain't bad. Picked it up to around MP or a hair shy
for the last hour.

Good week: solid mileage, a couple high-quality tempoish runs (with
some fartlek sections: this was as close to Sweden as I'm likely to get
any time soon) and a serious long run.

One thing I feel I missed while away was running doubles. I hope to
get back into that rhythm a few days a week.

Surprising good news: scale sez I did not in fact pack on any pounds
while away. Hard to believe. Does all the food in Russia and Finland
contain only half the calories or what? (No, it all seemed to contain
double the calories - seriously real cream etc. not the
reduced-everything imitations we're accustomed to here - and I enjoyed
every mouthful.)

Races
-----
24 Sep 5th Avenue mile
02 Oct Grete's Great Gallop 1/2 marathon
16 Oct Staten Island 1/2 marathon (probably run at MP)
06 Nov NYC Marathon

Charlie "Super Palonki" Pendejo

† 66.500066
r-19÷100days
total year to 5000 goal.2005.
127 week.
bike. autumn in 4 days 9/22/05.
this week 60 miles N of detroit.
leaves turning yellow. a little red on ground covers fields. and pond
drop a foot in water. leaves falling. and very wet in a.m.
condensations. great weight lifting snatching.

On Mon, 19 Sep 2005 11:08:41 GMT, "Doug Freese" <[email hidden]>

Quoted message said:

and all the trips to Louisiana to hug homeless poor folks are
photo opts and the polls are showing the rapid slide. Just watch his
fellow republicans distance themselves for him for their elections. Can
you say liability.

-DF

See what his trips to florida got him? First pic in upper left corner.
http://photobucket.com/albums/a201/mrlistrunner/?sc=1
TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."

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

Quoted message said:

On Mon, 19 Sep 2005 11:08:41 GMT, "Doug Freese" <[email hidden]>
wrote:
http://photobucket.com/albums/a201/mrlistrunner/?sc=1

I like the picture of you to the right of the Bushettes

-DF

On Mon, 19 Sep 2005 13:59:27 GMT, "Doug Freese" <[email hidden]>

Quoted message said:

I like the picture of you to the right of the Bushettes

It's clearly labeled "englishman" which I certainly am not. Dullard...
TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."