Training Week Ending September 19, 2004

Quoted message said:

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

Ask nicely, and just maybe...

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

Quoted message said:

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

I'm not in the best shape due to lack of proper training - I've had
a lot of other stuff to deal with recently. I hope to get back in form
slowly over the fall/winter. I have a marathon in a month but I'm not
trained in the slightest for it... I just need it for a qualifier. My
mileage
has been really poor (no long runs at all) so I don't expect much.

M - 10km easy
T - off
W - off
T - 7km easy
F - 4km easy
S - off
S - Run For The Grapes Half Marathon (1:20:21... ouch!), 1km warm up

Total: 43km

cheers,
--
David (in Hamilton, ON)
www.allfalldown.org
www.absolutelyaccurate.com

Quoted message said:

I'm not in the best shape due to lack of proper training

Punk.

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

Quoted message said:

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

Mo: 8K
Tu: 2.8K
Fr: 4.1K
Sa: 10.7K

Total: 25.6K (10% up from last week)

Quoted message said:

and goals.

8K race 16th Oct
17K race 6th Nov
half-marathon in May
marathon in June

Bjorn

SwStudio said:

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

Mon 0.00 rest
Tue 9.00 VO2 6 x 600m @ 5k pace, 90 sec recovery
Wed 8.05 gen. aerobic
Thu 7.04 easy
Fri 5.05 easy
Sat 9.21 10K race - 42:34, 3 mi cooldown
Sun 19.29 long
------------------------------------------------------
Wk 57.64
Yr 1,775.76

Week 21 of 24-week marathon training program. Week 5 of 5-week race
preparation phase. Remaining Long runs 17-11-marathon, weekly mileage
remaining 49-38-24(6 days pre-marathon).

Now the taper begins! Along with that will be the paranoia of thinking
I'm losing my fitness. ;-) I feel a sense of relief that I've come this
far without any serious injury. A few years ago I was doing 60+ miles per
week while preparing for a marathon and ended up with a sciatic nerve
condition that was painful to run with. I ended up switching to a half
marathon at the same race. This time, even though I feel some discomfort
in this area, it has not slowed me down in the least. Maybe it has
something to do with the fact that I was then 25 pounds heavier. I've
always felt that getting some solid weeks in the 60 mpw range was key to
running my best marathon, but in the past this has been a problem going
over 55 mpw as there seemed to be an invisible line where I'm extremely
fit on one side and injured on the other side. I think that with my
weight loss and smarter training I've pushed that line a little higher.

Upcoming races:

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

Goals: 10 mile race in 10 days time, Marathon next month

Mon: 8 miles
Tue: 8 miles incl. 6x1k intervals
Wed: rest
Thurs: 8 miles
Fri: 8 miles
Sat: 15 miles
Sun: rest

Total: 47 miles

--
Colm

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

Phil M. wrote in message ...

Quoted message said:

SwStudio said:

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

Mon 0.00 rest
Tue 9.00 VO2 6 x 600m @ 5k pace, 90 sec recovery
Wed 8.05 gen. aerobic
Thu 7.04 easy
Fri 5.05 easy
Sat 9.21 10K race - 42:34, 3 mi cooldown
Sun 19.29 long
------------------------------------------------------
Wk 57.64
Yr 1,775.76

Week 21 of 24-week marathon training program. Week 5 of 5-week race
preparation phase. Remaining Long runs 17-11-marathon, weekly mileage
remaining 49-38-24(6 days pre-marathon).

Now the taper begins! Along with that will be the paranoia of thinking
I'm losing my fitness. ;-) I feel a sense of relief that I've come this
far without any serious injury. A few years ago I was doing 60+ miles per
week while preparing for a marathon and ended up with a sciatic nerve
condition that was painful to run with. I ended up switching to a half
marathon at the same race. This time, even though I feel some discomfort
in this area, it has not slowed me down in the least. Maybe it has
something to do with the fact that I was then 25 pounds heavier. I've
always felt that getting some solid weeks in the 60 mpw range was key to
running my best marathon, but in the past this has been a problem going
over 55 mpw as there seemed to be an invisible line where I'm extremely
fit on one side and injured on the other side. I think that with my
weight loss and smarter training I've pushed that line a little higher.

Upcoming races:

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

Have a great week rec.runners.

Phil M.

Relax and enjoy that taper Phil! I did very few runs during my taper, and
with the exception of a moderately hard 80 min trail run one week before, I
did nothing noteable - and I had a great race and felt very strong.
Whatever you might lose in aerobic efficiency by backing off, you'll gain
three times that from having well-rested legs.

- Tony

Running well: Ran a PB by 15 seconds on Thursday for our XC TT course.

Goals:
Fleet 10k - Finish in top 3
Hayling 10m - 54:xx
Feb/March 1/2M - 1:12:xx

Monday:
pm) 5.5 miles - medium

Tuesday:
pm) 6.5 miles in total, 6 x ~1km w/2:30 rec, hilly - hard

Wednesday:
am) 6.9 miles - easy
pm) 7.2 miles - easy/medium

Thursday:
pm) 7 miles in total, 3m XC TT in 15:50, 5min rec, ~1.5km in 4:37,
undulating - hard

Friday:
am) 6.9 miles - easy/medium
pm) 7.2 miles - easy/medium

Saturday:
pm) 7.8 mile in total, 2 x 2miles w/4min rec, v.hilly - hard

Sunday:
pm) 12.2 miles, hilly - easy/medium

Total run: 67.2 miles

--
Brian Wakem

Tony' qtrader2@(remove)hotmail.com said:

Relax and enjoy that taper Phil! I did very few runs during my taper,
and with the exception of a moderately hard 80 min trail run one week
before, I did nothing noteable - and I had a great race and felt very
strong. Whatever you might lose in aerobic efficiency by backing off,
you'll gain three times that from having well-rested legs.

Yes, I've been through this before. Regardless, I always get those unsure
feelings.

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:

Now the taper begins! Along with that will be the paranoia of thinking
I'm losing my fitness. ;-)

I absolutely love the taper phase. After I get that last long run
completed I'm virtually done. Taper is like vacation without being at
the beach. Next weekend I'll be in Vermont traversing 50 miles of the
Green Mountains. My only concern at this point is it does not rain.
Last year the last 40 miles was in a torrential downpour with 2-6 inches
of slippery mud.

-DF

Monday 6.5
Tuesday 6.5 ( 8X800)
Wed 5 easy
Thursday 14 total 9.5 am with 3.5 mile p/u 4.5 at lunch
Friday off
Saturday 16.5 ran Lake Placid 1/2 Marathon (1:36:52 fairly challenging
course)
Sunday 10.5
Total: 59

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

Goal races:
Watervliet 5k & 10k - Sept 26 (goals sub 20:00 and sub 45:00)
HMRRC Fall Marathon on 10/10 goal 3:15 - 3:28
or Bay State Marathon 10/17
Stockade-athon 15k November 14 - goal 1:06
Fun races:
NYC Marathon Nov 7th

"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.allfalldown.org
www.absolutelyaccurate.com

Goal : championship marathon next Sunday in Dunkirk

Mon 0:54 10k 6mi 4k up, lines drills 13x30"/30", 1.6k down

Tue 0:50 9k 6mi Recovery on roads

Wed 0:57 11k 7mi 25' up, 14 x 30"/1' with slower runner, 10" down

Thu 1:10 13k 8mi 22' up,lines drills 5 x 800/400 in 3'/3',10' down

Fri-Sun Idling about
__________________
4h 44k 27mi

Doug Freese said:

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

Quoted message said:

Now the taper begins! Along with that will be the paranoia of thinking
I'm losing my fitness. ;-)

I absolutely love the taper phase. After I get that last long run
completed I'm virtually done. Taper is like vacation without being at
the beach.

Yeah, but now I have to do manly stuff like mow the lawn. "But honey, I'm
tapering. That means less running and more resting. See? Doug says so
right here."

Quoted message said:

Next weekend I'll be in Vermont traversing 50 miles of the
Green Mountains. My only concern at this point is it does not rain.
Last year the last 40 miles was in a torrential downpour with 2-6
inches of slippery mud.

Is this for the Vermont 50? What is your expected finish time?

Phil M.

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

SwStudio wrote in message ...

Quoted message said:

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

mon: off, worked in woods 4 hrs
tues: off, worked in woods 7 hrs
wed: 0:40 treadmill easy
thurs: 0:45 biked easy
fri: off
sat: 0:35 treadmill
sun: 1:15 ran trails moderate/hard

Goal: Hudson Highlander 26k orienteering race Oct 10th(?)

This was a rest week after my 50k race. Being on my feet all day mon and
tues didn't help my recovery. Felt decent on today's run, though legs are a
bit knotted.

- Tony

SwStudio said:

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

Two weeks worth hear:

Mon rest
Tue 11 fartlek
Wed 5/5
Thu 6/7
Fri 15.3
Sat 4.3
Sun 6.2 10k race, 8.2
Total 68

10k race was bizarrely botched. My time was wrong, the course length
was probably wrong. A race official forgot to direct me around a turn,
costing me about 10 seconds. But I got an age group award and a good workout
out of it.

This week:

Mon 7/5.6
Tue 11 (2x2 mile 11:30/11:10)
Wed 4/6 (paced a friend through speed work)
Thu 5/9 (4x1200 in 4:10/4:04/4:03/4:09 -- best at this workout to date)
Fri rest
Sat 22, first 8 during a bizarre rainstorm
Sun 5k XC race, then about 6 miles jogging

Total: 78

The XC race was fun -- a wacky roller coaster ride. Global did the same course
last year and [censored] about it no end because he couldn't match his road race
times on the course -- well yeah, XC races are a grusome slug through the
hills, they're not supposed to be flat and fast. I viewed it as a sort of hill
fartlek run. Had my spikes this time -- seemed to help traction. Came 5th in
age group, so I get another piece for the collection.

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

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

Quoted message said:

Yeah, but now I have to do manly stuff like mow the lawn. "But honey,
I'm
tapering. That means less running and more resting. See? Doug says so
right here."

I'm sure that will work but I'll hunker down behind the redwood tree to
avoid being spotted or else we'll both end up mowing during taper time.

Quoted message said:

Is this for the Vermont 50? What is your expected finish time?

Yes the VT50 and sometime before the 12 hour hook. I could not begin to
predict time. The course is different every year since landowner
permissions change. I have four 5 hourish runs under my belt each with
5-6 k of up and down. Last year was an anomaly with the rain. My time
was 11:17 but finished 21 of 54 with 43 DNFing. I was happy just to
cross the line.

My times have been 9:30 to 10 with my position staying 21-25. This
consistency qualifies me as a dumb tank that has mastered eating and
drinking like a pig. I think I grabbed some iron each year. For this
race with cool temps I usually get an award for being the first one to
grab a beer after crossing the line. My wife has me trained - give kiss,
get beer already opened. 🙂

It's a medium difficult 50 with about 7-9 thousand feet of gain and loss
but has good footing. About 90% single track/ATV. The countryside is
absolutely beautiful.

-DougF

94
getting old
f y w
clown
[censored] for [censored]

Goal: Take it easy, go to music festival

Mon: DNR
Tue: 4.2 easy
Wed: 12 w/ 7 @ LT pace (6:40 effort, slowed as the day got hotter)
Thu-Sun: DNR

total 16.2 miles.

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

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

Goals: Building base. 1/2M in December

Mon: Bike 1:15 HR 135
Tue: Track session. 4k warmup
Lots of stair work HR 150's. 10 min diagonals fast on grass HR 170
Cooldown. Stretches and exercises with coach
Wed: 20' bike. 11k on grass HR 133, 15' bike
Thu-Fri: off
Sat: 3.5k easy
Sun: 20' bike. 11k on grass HR 133, 15' bike

Total: 38km (24 miles) + bike

Anthony. Jerusalem, Israel.