Training Week Ending September 23, 2007

Tony S. said:

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

Back in shape this week, did my first long hill run with an old-timer.
Trained legs 5 times this week, with a mix of running, weights, hiking
and biking and everything seems to be holding up.

17 Sep
- Rest, nap.

18 Sep
- Run: Easy Hill, 2k@12min, 60m climb.
- Weights: Back (Lats: 15x70, 12x75, 8x80), Triceps (SR: 15x70),
Shoulders (DB: 15x30, 11x35)

The run was easy on the hill. I felt my calves working a bit,
finally! I was a bit too tired for the gym - only did 2 sets of
pullups - the weight on the lats pulley was a bit low and I had no
energy for any rowing exercises apart from one set of DB rows. I also
did not work my triceps very much. This is not particularly important
perhaps, as my back and triceps development is slightly ahead of
everything else.

I have put on weight. I must seriously cut down my caloric intake.

19 Sep
- Run: Long Hill, 8k@54min, 300m

First long run - it was as much as I could handle really. I had
random pains everywhere after the first half hour.

20 Sep
- Weights: Chest (DB: 14@60kg), Biceps (SB: 15x20kg)

21 Sep
- Weights: Shoulders (DB: 10x35kg), Legs (Sq: 16x60, Qd: 15x80, Cl:
8x60)
Did not push legs too much in view of the active weekend to follow.

22 Sep
- Hike: Goesseck (2240m, 1400m climb), 3h ascent, 2h descent.
Felt good, knees slightly tired on descent.

23 Sep
- Bike: 30k@2 hours mixed effort, mostly easy, moderate hills.

Goals:

- Lose at least 5k of weight over the winter.
- Build up _slowly_ to 3 30min runs per week.
- Focus on weight training and long hikes on weekends.
- Bike once every 1-2 weeks until it gets colder.
- Start long runs (1 hour+) in October. Stay easy until February.

On Sun, 23 Sep 2007 02:46:01 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: continue taper, keeping quality while cutting down on quantity.
upcoming races: 5K Sept 30; marathon Oct 7.

M: 5.37mi (9:38)
T: AM 10.26mi incl 2x1.5mi (6:20 pace) w/.25mi recovery. PM 4.5mi
(9:30)
W: 8.5mi (9:09)
R: AM 13mi (8:04) incl 5@6:59. PM 2.63mi (9:53, really)
F: 7mi (9:30) still tired I guess
Sa: 8.04 incl 5K (20:10, 1F, 3OA)
Su: 17.07mi (7:29) with club friends

total: 76.3 miles

1st week of taper: 2 good workouts, 1 good long run, and a
resoundingly mediocre 5K. In the race there were just 2 guys ahead of
me; they were going too fast for me to follow, so this became a time
trial (or training run) after the first quarter-mile. There was no
one close enough behind for me to hear their footsteps either. It
felt like a hard training run until the last half-mile, when I'd had
enough and picked up the pace just to get it over and done with. I
have no other explanation why I can run 17 miles at 7:30 yet not break
20 for 5K. Especially when I raced 40s faster 3 weeks ago. Unless
something is seriously screwed in my training.

Anyway, I'm running one last 5K next Sunday. Nothing would help my
confidence going into the marathon more than a nice 5K PR.

good week all

Karen

live! vicariously!

joe positive said:

On Sun, 23 Sep 2007 02:46:01 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: continue taper, keeping quality while cutting down on quantity.
upcoming races: 5K Sept 30; marathon Oct 7.

It

Quoted message said:

felt like a hard training run until the last half-mile, when I'd had
enough and picked up the pace just to get it over and done with. I
have no other explanation why I can run 17 miles at 7:30 yet not break
20 for 5K. Especially when I raced 40s faster 3 weeks ago. Unless
something is seriously screwed in my training.

Anyway, I'm running one last 5K next Sunday. Nothing would help my
confidence going into the marathon more than a nice 5K PR.

I am not sure you should expect much more from your 5k. Your 17 miler
was already quite fast at 12.8 kph, but you did go much faster on your
5k, at almost 15kph. In any case, it is difficult to judge the pacing
on a 5k, so it'll take you a few races just to find the optimal pacing
for you. Best of luck on your new PR and don't push too hard!

Tony S. said:

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

Upcoming race: 1/2 marathon on Oct 14.

Mon: DNR - recovering from nasty cold
Tue: DNR - recovering?
Wed: 8k - easy, still not right.
Thu: 16k - wet.
Fri: 9k - feeling better
Sat: 8k
Sun: 23k (out@7:59/mi, back@7:42).

Total: 64km (40 miles)

It's taken me until about Friday to recover from the cold that came on
last Friday night, although it's been at a lower intensity than last
weekend.

Started out a bit too fast today and went a bit too hard to maintain
that pace. I will possibly regret that in a few days. Going out for a 2
hour run starting at about lunchtime wasn't entirely a stroke of genius
either. Rather than 7:50 I would estimate I normally run that 23km
between 8:00 and 8:20 minutes/mile, although it's certainly been as slow
as 9:00 before.

I don't think I often average much faster than today's long run during
the week - generally a range from easy jogs to easy building to faster
in the middle (to what pace I do not know).

- Nicholas.

In article <JrkJi.2926$J03.1281@trndny03>,

Tony S. said:

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

This was one of my best weeks to date.

Nineteen miles
Mon: Strength building
Tue: 4.5 miles
Wed: 3.0 miles
Thu: DNR
Fri: 4.5 miles
Sat: DNR
Sun: 7.0 miles

Tuesday's run was my fastest pace at any training distance over 3.5
miles.

I ran today's seven miles at a faster pace than I did the 10K race last
Sunday or the six mile training run two weeks ago.

Plans: Next week, step up the 4.5 mile runs to five miles, and the
seven mile run to eight; that's about a 10% increase. The following
three weeks, add one mile per week to the long run, which will be less
than a 5% increase per week. The week after that is taper week, with
the half marathon being four weeks from today.

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

DNR
Doctor tomorrow morning

On Sun, 23 Sep 2007 02:46:01 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
17 6.5
18 6
19 5.5 intervals
20 6.7
21 0
22 12
23 4

total 40.7
YTD total 1284.3

Good week.

Frank

8 lousy miles, as

Mo --- sick
Tu --- sick
We --- sick
Th --- sick
Fr 4
Sa 4
Su --- sick

Cold was not in fact leaving as soon as I thought - glands still
swollen, slept twelve hours last night, ugh. And the leg/hip is still
not good, ugh. Though I'd felt terrific and not at all apprehensive
approaching forty, maybe the naysayers were correct and it *is* a
really rapid downhill!

Hard to imagine running a marathon in two months. Maybe the half.

upcoming
--------
18 Nov: Philthy Marathon (or more likely half marathon)

"Charlie Pendejo" <[email hidden]> wrote

Quoted message said:

Cold was not in fact leaving as soon as I thought - glands still
swollen, slept twelve hours last night, ugh. And the leg/hip is still
not good, ugh.

Cold as in sneezing, nose stuffed up? For 7 days??

Wow -- when I get a cold, the sneezing nose-stuffed up phase lasts a day or
two only, then I can resume easy training and am usually as good as new
after a couple more days.

Or did it devolve into a sore-throat coughing up lung oyster infection?

In the latter case, I always go to my doc and dose up on antibiotics (it's
good to do this a couple times a year -- kills all the other bugs which do
low-level damage, like nibbling away at arteries causing inflammation and
plaque formation, too)

I don't know if your sickness is related to hard training, but this article
(on page 3+ it discusses hard training and sickness), is pretty
interesting... http://www.fitness.gov/June2001Digest.pdf

In particular, it says that ingestion during exercise of 1L/hour of carb
drink reduces immune system attenuation and stress hormone production. I
just happen to (out of habit) drink about this much sports drink (Accelerade
is my current fave) on every workout. I take a bottle with me even on an
hour run. Looks like I lucked out and my strange habit has been shown to be
good for avoiding sickness...

I find that dehydration can trigger a sore throat, so I try and regain lost
water weight within a few hours, although this is tough to do after a 3 hour
run in the heat leaves me 5 lbs light.

Quoted message said:

Though I'd felt terrific and not at all apprehensive
approaching forty, maybe the naysayers were correct and it *is* a
really rapid downhill!

I find that my 40's and 50's have been my healthiest, last flu 7 years ago,
and a 1-2 day cold once every year or two. Interestingly, I can't remember
ever catching a cold from my wife, even though she sleeps a foot away from
me...About 1-2 sore throat/cough incidents per year, too. (the latter
associated with overtraining and dehydration)

Quoted message said:

Hard to imagine running a marathon in two months. Maybe the half.

All you need is 6 weeks of good training...good luck.

In article <[email hidden]>,

Charlie Pendejo said:

Cold was not in fact leaving as soon as I thought - glands still
swollen, slept twelve hours last night, ugh.

Get and be well.

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

Mon: 13 mi, 2300' climb in mtns, 6 at tempo effort. Felt crappy and jogged
second half in.
Tue: 8 mi easy, 1000' climb in Griffith Park.
Wed: 10.5 mile, tempo, 2000' climb in Santa Monica mtns. Felt good all the
way.
Thu: 9.5 mi realll easy, 700' climb. Felt really whipped, just barely
jogged the whole thing.
Fri: 4.5 mi. Easy. Felt pretty good.
Sat: 6 mi. 3 mi warmup, 5k in 20:41 (280' of climb, av. elevation 1800'😉.
Sun: 18.5 easy. 3400' climb to 4500'. Monrovia cyn to Red Box. 2:05 up,
1:17 down.

70 miles, 9600' climb.

Started getting the slight sore throat and cough thing on Wednesday. Still
no speed workout. Was going to do one on Wed, but chickened out and did an
enjoyable tempo run instead.

Almost scratched the 5k due to cough, but legs felt springy warming up, so
decided to race it. I was miffed at my 7:17 mile 1 split until I realized
that there was a 200' climb in the first mile. Got a little depressed at my
time and lost desire and focus for a bit after mile 2, and got dropped by
the first woman, but got it going at the end. Might have had something to
do with the second woman being 4 seconds back :-) Had zero legspeed on the
downhill. Maxxed my breathing out after 1/2 mile. Billat workout next
week, no excuses!

The 20:41 time would be a disappointment on a flat course, but adjusting for
the 1800' elevation and 280' climb, it amounts to a low 19 minute effort,
and I got into the top 4% in a decent-sized field, so I consider the race a
success. I chatted with the winner who usually runs mid 15's, and he did
17:03 and was bummed at his 5:57 mile 1 split -- he usually opens up in the
4:40s.

15oa/400, 1st 55+ (and 3rd 40-45, 1st 45-49, 1st 50-54, etc)

In article <[email hidden]>,

D Stumpus said:

15oa/400, 1st 55+ (and 3rd 40-45, 1st 45-49, 1st 50-54, etc)

Great job.

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

"D Stumpus" wrote
| The 20:41 time would be a disappointment on a flat course, but adjusting for
| the 1800' elevation and 280' climb, it amounts to a low 19 minute effort,
| and I got into the top 4% in a decent-sized field, so I consider the race a
| success. I chatted with the winner who usually runs mid 15's, and he did
| 17:03 and was bummed at his 5:57 mile 1 split -- he usually opens up in the
| 4:40s.
|
| 15oa/400, 1st 55+ (and 3rd 40-45, 1st 45-49, 1st 50-54, etc)

Pretty good effort, congrats!
280' climb up only or was there down by the same amount?

As per comparing the 20:41 effort with flat course time,
a) What would be equivalent flat course time if 280' climb up only?
b) What would be equivalent flat course time if 280' climb up and down?
(I know, your low 19 min estimate applies to either a or b 🙂

"joe positive" wrote
| goals: continue taper, keeping quality while cutting down on quantity.
| upcoming races: 5K Sept 30; marathon Oct 7.

Any marathon goals like sub 3 finish or a new PR?
Yeah, get those fast twitch fibers ready with the 5K.

"C. Dimitrakakis" wrote
| I am not sure you should expect much more from your 5k. Your 17 miler
| was already quite fast at 12.8 kph, but you did go much faster on your
| 5k, at almost 15kph. In any case, it is difficult to judge the pacing
| on a 5k, so it'll take you a few races just to find the optimal pacing
| for you. Best of luck on your new PR and don't push too hard!

One is a long training run and the other is a short distance race,
though she treated it more like a training run due to lack of competition
within her range.

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

mon: 7.7 mi run
tue: 2 mi walk
wed: 10.2 mi run
thu: 7.7 mi run
fri: 5 mi walk
sat: 20 mi run
sun: 9 mi AM run and 3.4 mi PM walk

total: 54.6 mi run and 10.4 mi walk

D Stumpus said:

Sat: 6 mi. 3 mi warmup, 5k in 20:41 (280' of climb, av. elevation 1800'😉.

Probably best to think of this as a 5.5k race really - saving some effort
in the initial climb?

Quoted message said:

Sun: 18.5 easy. 3400' climb to 4500'. Monrovia cyn to Red Box. 2:05
up, 1:17 down.

Mmm nice long climb - can't wait to do one of those again. Hopefully next
week...

Quoted message said:

Started getting the slight sore throat and cough thing on Wednesday.
Still no speed workout. Was going to do one on Wed, but chickened out
and did an enjoyable tempo run instead.

It's the damned Autumn cold season it seems - there's a minor epidemic
going around here too.

Charlie Pendejo said:

8 lousy miles, as

Mo --- sick
Tu --- sick
We --- sick
Th --- sick
Fr 4
Sa 4
Su --- sick

Hey, I got something similar last week. And the year before that it had
been the same. Autumn seasonal flus/colds are nasty.

Tony S. said:

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

M - 3 miles @8:30
T - -
W - 4.5 miles @8:00
T - 5.5 miles @8:00
F - 4.5 miles between 8:30-13:00
S - 7 miles with Steve Miller and Doobie Brothers playing live in the
background. This was a cool run.
S - -

total: 24.5 miles

Back to running after 3+ weeks of no running. 5K next weekend. No
specific goals but would be nice to go sub-21. Previous goals were
sub-20:57 by August end and sub-19:57 by September end, but have to
postpone them for the time being.

jobs

--
Posted via a free Usenet account from http://www.teranews.com