Training Week Ending September 25, 2005

SwStudio said:

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

whoohoo! first again :-)

goals: get through the next 3 weeks with mind and body intact. upcoming
races: possibly a 5K Oct 8; marathon Oct 15.

Su: AM 15.85mi incl 20K race (1:28:39, 3rd OA female, PR), PM 3.15mi (9:13)
M: AM 6.39mi (9:36), PM 3.61mi (8:50)
T: 22mi (8:41)
W: 8mi (8:43) incl 8 x 100m strides
R: AM 8mi (9:34), PM 4mi (8:55)
F: AM 6.23mi (8:54), PM 4mi (9:09)
Sa: 10mi incl 5K race (19:54, 2nd OA female, 1st masters)

total: 91.23 miles, most ever for me.

The 5K this morning was kind of a spur-of-the-moment decision. It was on a
slightly hilly course (for here) and I wanted the mental workout of a race,
so I did this instead of my scheduled track workout. It's still not 5K
weather here (it was high 70s and nearly 100% humidity at the start) and
the race was hard at times, but I never felt like stepping off, which tells
me I wasn't running hard enough.

After 15 weeks of Pfitzinger I'm done with the higher-mileage part and
starting to cut back. I'm mostly ok except for a little bit of sore
hip/ITB I noticed this week. Massage on Tuesday should help, and I'm going
to take it easy for the next couple of days.

good week all

Karen

--
live! vicariously!

joe positive said:

whoohoo! first again :-)

As we've established, you *are* getting pretty quick, Joe>0. Given
cool weather and a few days' taper, you'd probably get your training
week up before appendix-boy's post even hit the servers.

But posting Su-Sa, not M-Su, gives you a 24 hour head start. Nothing
wrong with that, just sayin'.

Goal: 10/01 St. George Marathon. No speedwork (not enough time), just Hadd
endurance training. Fingers are crossed.

This is sort of a limited, modified 2 week-out taper week.
Shorter tempo run on Thu, and just a 14 mile long run on Sat.

Sun: 5 miles easy up & down the Verdugos (a mtn range in LA).
Mon: 10 miles easy in ~1:27, 700' climb.
Tue: 11.5. 15 minute warmup, 10 miles at sub-LT in 1:20. 1800' climb.
Ran 4/5 of it on PR pace & 151hr, then slowed: muddy downhills.
Wed: 8 easy, 1000' climb.
Thu: 10 including 6 on the track at 6:58/mile, 158 hr avg.
Fri: 8 easy, 800' climb, in 1:05:50. 133 hr avg. PR "easy" run on this
course.
Sat: 14.3 in Santa Monica Mtns, 1800' climb, in 1:56 8:06/mi 143 hr avg.

66.8 miles, 7k' of climb.

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 8.00 aerobic
Wed 9.00 VO2 - 3up, 5x2:30 w/90s jog, 3down (weights)
Thu 6.02 recovery (abs)
Fri 11.00 medium long
Sat 6.00 recovery (weights)
Sun 15.00 medium long (abs)
------------------------------------------------------------
Week 55
Year 1,719

Training:
Week 10 of 18 week Pfitzinger/Douglas training plan. Week 4 of 5 week
lactate threshold phase. This week was a recovery week. Next week jumps
back up to 65 miles, the most for the plan I'm following. A couple of
runs in the 90s. Looks like the next few weeks will be cooling off
nicely. Sundays long run remained cool and overcast. The 15-day forecast
shoes the highs coming down. Finally!

Racing:

10/8/05 - Cumberland Trail StumpJump 11 Mile Trail Race, Chattanooga TN
http://tinyurl.com/7zasj

11/19/05 - Dizzy Fifties Trail Run 50k, Huntsville AL
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.

Quoted message said:

whoohoo! first again :-)

Yeah, but you're cheating with your Sun-Sat schedule. ;-)

Quoted message said:

goals: get through the next 3 weeks with mind and body intact.
upcoming races: possibly a 5K Oct 8; marathon Oct 15.

What are your long run distances for your taper? When I was tapering for
Steamtown last year I cut back on the final long run. A few rec.runners
thought it was too long with only 1 week before the marathon. I think the
plan called for 14, but I cut it back to 11. I'm not sure if it made any
difference.

Quoted message said:

Su: AM 15.85mi incl 20K race (1:28:39, 3rd OA female, PR)

Congrats. Considering that there wasn't much tapering for this and you
probably ran in some heat and humidity. If you tapered for, what could you
have run? Sub 1:27? How does this fit in with your projected 3:08 marathon
time.

Quoted message said:

M: AM 6.39mi (9:36), PM 3.61mi (8:50)
T: 22mi (8:41)
W: 8mi (8:43) incl 8 x 100m strides
R: AM 8mi (9:34), PM 4mi (8:55)
F: AM 6.23mi (8:54), PM 4mi (9:09)
Sa: 10mi incl 5K race (19:54, 2nd OA female, 1st masters)

1st masters! Way to go! Happened to me once, only because all the fast
geezers stayed in bed.. ;-)

--
Phil M.

Quoth SwStudio <[email hidden]>:

Quoted message said:

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

Long term goal: 2006 Marine Corp Marathon
Short Term: Maybe club 5 miler in October -- predicted time
Others: 10K in Dec, 10miler/Half Marathon in the Spring maybe
Current training stage: beginner, base building to 30mi/wk

Mon: 0.0
Tue: 4.0 miles @ LT/85%MHR 9:48 pace
Wed: O.0
Thu: 9.5 miles @ 83%MHR (rolling hills) 10:52 pace
Fri: 0.0
Sat: 0.0 (avoiding a cold)
Sun: 12.0 miles @ 81%MHR (rolling hills) 11:08 pace

Week: 25.5 miles

I expect next week I'll do about the same as this week with the long
run on Sat instead of Sun. The short hard run I'll try for 5 miles
instead of 4. I also think I'll stick to 9.5 and 12 mile routes I
did this week -- I really felt good after these runs. The 9.5 is an
out and back route that is about as much as I can fit into the time
before work. The 12 mile route is part of a 17mile loop, so I'll be
able to add 1.5 miles to my long run next Sat.

Cheers,
Craig

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

SwStudio said:

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

Goals:
10/2 - Army Ten Miler
10/15 - Baltimore marathon (3:00 pacer)
11/19 - JFK 50-miler (*very* slight possibility)
or possibly Philly marathon (11/20?), or NCR marathon (11/26)

Mon - bike to work, 1hr40
Tue - run, ~7 mi, hills, med/hard
Wed - bike to work, 1hr40
Thu - run, ~7 mi, hills, med/hard
Fri - bike to work, 1hr40 (rode very hard in PM)
Sat - off
Sun - run, 21.0 mi, 6:36/mi (medium)

plus weights Wed,Sat

Another good week, although I felt kind of bad about bailing on the 50K
on Sat. Weather was good, but I just didn't feel up to the distance.

Sunday's long run was my best long run of the whole marathon buildup --
good thing, since it's the very last one! Never felt too hard. Having
done it twice now, I'm a believer in the "3/5 week taper", at least for
me. Last long run 3 weeks out (21 mi), but longest long run 5 weeks
out (24 mi).

Also tried 3 runs this week, and it went pretty well. I think I have
to avoid biking to work 2 days in a row. The distance isn't too bad,
but it is hilly, so each direction is a pretty legitimate workout
(meaning it is a form of 2-a-days). I just can't seem to recover from
a bunch of workouts spaced 12 hours apart.

So maybe this is a good way to get over the hurdle to 3 runs/week. If
I can get in 3 runs/week regularly, then I will probably slow down the
long runs to be more in line with what the experts recommend.

Good runs, all, and I'm looking forward to reading the VT50 reports.

Phil M. said:

What are your long run distances for your taper?

I'm going according to the Plan, and the Plan says 17/13/6 for this Sunday,
the next, and the next. Sounds fine to me, though it may look a little
screwed up because my marathon is on a Saturday. Anyway, after this
morning's 17, the next time I put 17 miles together will be during the
marathon.

Quoted message said:

Quoted message said:

Su: AM 15.85mi incl 20K race (1:28:39, 3rd OA female, PR)

Congrats. Considering that there wasn't much tapering for this and you
probably ran in some heat and humidity. If you tapered for, what could you
have run? Sub 1:27? How does this fit in with your projected 3:08 marathon
time.

3:08 might occur in the next life (if I'm very, very good), not in this one.
I am hoping for something a bit slower than that in Baltimore. I don't
know how a taper will affect my time because I've never done a proper taper
before, for any race.

Quoted message said:

Quoted message said:

Sa: 10mi incl 5K race (19:54, 2nd OA female, 1st masters)

1st masters! Way to go! Happened to me once, only because all the fast
geezers stayed in bed.. ;-)

It helps to pick races that everyone else stays home for... :-)

Karen

--
live! vicariously!

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

Quoted message said:

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

Still early into my return to running after six months off. I'm
finally starting to feel like a runner again - just not a fast one.

19 off
20 10km easy 4:34
21 16km easy 4:46
22 13km easy 4:39
23 10km easy 4:36
24 10km easy 4:37
25 16km easy 4:51

Total - 75km

Previous weeks (most recent first) -
69km
48km
0km
23km
34km
40km
58km
58km

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

"joe positive" <[email hidden]> wrote

Quoted message said:

I'm going according to the Plan, and the Plan says 17/13/6 for this
Sunday,
the next, and the next. Sounds fine to me, though it may look a little
screwed up because my marathon is on a Saturday. Anyway, after this
morning's 17, the next time I put 17 miles together will be during the
marathon.

Oh no! I'm totally screwed! I ran 14 brisk yesterday, and my marathon is
next Saturday ;-) I will have done 32, 20, 20, 18, 14, marathon.

Quoted message said:

Quoted message said:

Quoted message said:

Su: AM 15.85mi incl 20K race (1:28:39, 3rd OA female, PR)

Quoted message said:

3:08 might occur in the next life (if I'm very, very good), not in this
one.
I am hoping for something a bit slower than that in Baltimore. I don't
know how a taper will affect my time because I've never done a proper
taper
before, for any race.

I don't want to jinx you, Karen, but you might be in better shape than you
think, and big miles helps you hold onto your pace when the going gets
tough. A taper has given me 4+% increased speed (ymmv, etc).

-- Dan

Goal: Oct 06 Marathon < 4 hours.

I am using a modified form of Galloway's training schedule.
http://www.jeffgalloway.com/training/time_goal.html. I am at about
week 8.
Mileage this week: 20.2 @ 9:22 per mile.

Lost 1 inch around my waist. At least 3 more inches to go.
This week I need to focus on loosening up some muscles around my hips
so that my right foot will hit the ground at a more natural *neutral:"
position.

Dan Stumpus said:

Goal: 10/01 St. George Marathon. No speedwork (not enough time), just
Hadd
endurance training. Fingers are crossed.

I've been meaning to tell you my fingers are crossed for you too. I'll be
looking for online results Saturday. A running-club friend of mine
(awesome female masters runner) will be running St. George too. I'll be
rooting for both of you.

Karen

--
live! vicariously!

Quoted message said:

I'm going according to the Plan, and the Plan says 17/13/6 for this
Sunday, the next, and the next. Sounds fine to me, though it may look
a little screwed up because my marathon is on a Saturday.

I think it was the 13-miler that was in question. See below:

Quoted message said:

steve common wrote:

Quoted message said:

Quoted message said:

2 more weeks of peak training followed by 3 weeks of taper. Long runs
21-19-17-13-marathon, weekly mileage 63-57-52-40-50(w/ marathon).

I can't help feeling that a 13 mile long run, one week before the
marathon doesn't really count as tapering.

However, with the amount of total weekly miles you've been doing, maybe it
fits in better.

Quoted message said:

3:08 might occur in the next life (if I'm very, very good), not in
this one. I am hoping for something a bit slower than that in
Baltimore.

You may be in 3:08 shape, but Baltimore, judging by the course profile, is
not a fast marathon. So what is your realistic goal?

Quoted message said:

I don't know how a taper will affect my time because I've
never done a proper taper before, for any race.

I think you'll be surprised.

--
Phil M.

Dan Stumpus said:

Goal: 10/01 St. George Marathon. No speedwork (not enough time),
just Hadd endurance training.

Your recent training PRs sure seem like a good sign, especially since
you monitor and control your HR so it's not as if you're running
yourself into the ground racing against last week's times.

So I'm directing my good luck wishes to your navigation department,
because I suspect your race fitness department needs little help.

Training goals: longish term: January marathon
Shorter term: Build up the mileage after 3 weeks off due to illness.

1st week of "normal" running post illness.

Mon: 9k easy on roads.
Tue: 12.5k on grass. Faster than planned as my clubmates
were speeding up.
Wed: 8k easy on grass. Felt previous day's efforts. Bike 30'
Thu: Bike 25'
Fri: 15k on grass. Easy and gradually build pace.
Heartrate from 125 up to 145. Bike 30'
Sat: 7k easy roads.
Sun: 10.5k on grass. Easy. Bike 30'

Total: 62km (38.5 miles)

Anthony. Jerusalem, Israel.

Mon dnr -- 95°F, humid, poor air quality
Tue 3.2 miles 09:46/mile 68°F
Wed 5.4 miles 09:33/mile 85°F
Thu 3.4 miles 09:37/mile 77°F
Fri 3.4 miles 09:21/mile 65°F
Sat 8 miles 10:21/mile Hills, 75°F
Sun 3 miles 09:46/mile 88°F
Total: 26.4 miles

-------- 5K Saturday! Target is sub-26:30

--
Daniel
[email hidden]

Daniel said:

5K Saturday! Target is sub-26:30

Good luck, DEM. Pendejo sez: if those daily runs are at an easy pace,
and the weather and course aren't too brutal, you ought to handily beat
your target.

SwStudio said:

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

Goals: Get WEll, dammit. Then local races, a half-marathon in
Nov, Full marathon in Dec, and an Ultra in January! (My first
ultra, I hope).

Mon: Rest Day
Tue: 6.3 mi @ 9:20 pace. Near 100F, cloudy. Despite that it was
a relaxing run.
Wed: 6.3 mi @ 9:34 pace. Still warm & cloudy. Quite nice.
Thur: 13.05 mi @ 10:09 pace. Very tough run. Started sweating
profusely, got hit with nausea and cramps. You'd think it
could be a bonk or dehydration, but husband Claude got hit
with *exactly* the same on his long run yesterday. We both
felt crappy all day and concluded we were broadsided by some
bug. (we'd both hydrated and eaten as normal those days)
Fri: Rest Day, still feel horrible
Sat: 6.3 mi @ 9:47 pace. Much better, still have grumbly guts
but the other symptoms are gone.
Sun: 8k "Jim Click's Run N Roll" race. Benefit for the UA
disabled athletes. Ran it in 39:53, which is slow, but I
was happy with it considering how the week went. Good enough
for AG 6th (of 22). And that's with the first three 45-49ers
in my AG being the 1,2,3 Womens Masters winners. This race
does do double-dipping so Melody and I didn't win anything.
The #1 lady in my AG ran a 6:43 pace! But it's a fun race
with excellent support, mega swag, and the weather was perfect.
Big grin, I am happy.

Total: 36.95 mi

Teresa in AZ

SwStudio said:

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

Mileage after a 3+ month layoff.

M - -
T - -
W - 3.5 miles @ ~9:30
T - -
F - 3.5 miles @ ~9:30
S - -
S - -

total: 7 miles.
YTD is around 120 miles, IIRC.
Goal is to build mileage back up slowly and steadily.

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