Training Week Ending September 26, 2004

In article <[email hidden]>, SwStudio
<[email hidden]> writes

Quoted message said:

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

Erm - maybe I'm not a serious enough runner for this, but..... Laugh as
much as you want.

Monday 2 x 1 hr swimming, inc. interval work and aerobics/stretching,
upper-body weights
Tuesday 5 mile run tempo, 4 miles hill work
Wednesday 9 miles interval speedwork
Thursday X-training, 1 hour swimming, 30 mins weights work out and
crunches
Friday 9 miles, easy (about to start going up a mile a week with
cutbacks every four weeks)
Saturday 5 miles easy, 4 miles speedwork (max. 7 MPH, and yes, I KNOW
I'm a slow old cow)
Sunday 6 miles tempo pace, 4 Yasso 800s (up from 3 last week)

Diet: lowcarb, with av. of 42 carbs and 1700 cals per day.
--
Jane Lumley

Training is going very well.

Ran a huge PB for our 6k road course on Thursday - 19:24 - 47 seconds faster
than my previous best.  This is very encouraging as I set my previous best
of 20:11 last winter very close to when I ran 55:27 for a 10 mile PB.
Therefore I must be in great shape.

Goals:  
Fleet 10k - Finish in top 3
Hayling 10m - 54:xx
Feb/March 1/2M - 1:12:xx
(May need to revise down these times)

Monday:
REST

Tuesday:
pm) 5.6 miles in total, 5 x 1.15km w/90sec rec, undulating - hard

Wednesday:
am) 5.0 miles - easy/medium
pm) 10.35 miles - easy/medium

Thursday:
pm) 6.25 miles in total, 6km TT in 19:24 - hard

Friday:
am) 6.9 miles - easy/medium
pm) 7.5 miles - easy/medium

Saturday:
pm) 7.25 miles in total, 4 x 1m w/3min rec, hilly - hard
(in spikes - XC practise)

Sunday:
pm) 14.75 miles, hilly - easy/medium

Total run: 63.6 miles

--
Brian Wakem

SwStudio said:

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

Mon 0.00 rest
Tue 6.08 gen. aerobic
Wed 9.05 med. long
Thu 6.01 easy
Fri 5.06 easy
Sat 7.09 4 @ LT
Sun 16.03 med. long
----------------------------
Wk 49.32
Yr 1,825.08

Week 22 of 24-week marathon training program. Week 1 of 3-week tapering
phase. Remaining Long run: 11, then the marathon. Remaining weekly
mileage: 39-24(6 days pre-marathon).

The first week of tapering is still leaving me a bit sore. I think last
week's 10K with a 19 mile run the following day has left a lingering
soreness that I can't seem to shake. Nonetheless, it has not slowed me
down as my average pace has improved. I'm hoping that these last 2 weeks
of cutting back will leave me feeling well rested marathon day.

Upcoming races:

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

11/25/04 - Atlanta Half Marathon, Atlanta GA
Goal: 1:37

Have a great week rec.runners.

Phil M.

--
"Joanie, if marathons make you look like this, please don't run any
more." - Joan Benoit-Samuelson's mother

Jane Lumley said:

In article <[email hidden]>, SwStudio
<[email hidden]> writes

Quoted message said:

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

Erm - maybe I'm not a serious enough runner for this, but..... Laugh
as much as you want.

Why should we laugh? I find all posts to this thread interesting. I don't
think public humiliation is the goal here. It helps me to know that there
are others out there doing the same thing and sharing the same ambitions.

Quoted message said:

Monday 2 x 1 hr swimming, inc. interval work and aerobics/stretching,
upper-body weights
Tuesday 5 mile run tempo, 4 miles hill work
Wednesday 9 miles interval speedwork
Thursday X-training, 1 hour swimming, 30 mins weights work out and
crunches
Friday 9 miles, easy (about to start going up a mile a week with
cutbacks every four weeks)
Saturday 5 miles easy, 4 miles speedwork (max. 7 MPH, and yes, I KNOW
I'm a slow old cow)
Sunday 6 miles tempo pace, 4 Yasso 800s (up from 3 last week)

I don't mean to be critical, but I can't help but notice that you're
doing a *lot* of speed work in addition to your x-training activities. Is
this a typical week for you? You are running 6 days. Even on your off day
you're swimming and lifting weights. Each day involves some sort of speed
work, except your 9 mile easy run, which could be considered hard based
purely on the distance and what you're used to. Even running Gods don't
do this much speedwork as a percentage of their weekly mileage. Maybe
your body can handle it, but it doesn't look right to me. Can you explain
why so much speed work?

Quoted message said:

Diet: lowcarb, with av. of 42 carbs and 1700 cals per day.

Oh, there's the funny part. hahahaha. Sorry, couldn't help myself ;-)

Phil M.

--
"Joanie, if marathons make you look like this, please don't run any
more." - Joan Benoit-Samuelson's mother

Goals: 10 miler on Wednesday, Marathon end of October

Mon: 8 miles
Tue: 8 miles
Wed: 8 miles incl. 4x1k, 1x2k speed
Thurs: 11 miles
Fri: 11 miles
Sat: rest
Sun: 8 miles

Total: 54 miles

--
Colm

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

Jane Lumley said:

In article <[email hidden]>, SwStudio
<[email hidden]> writes

Quoted message said:

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

Erm - maybe I'm not a serious enough runner for this, but..... Laugh as
much as you want.

Monday 2 x 1 hr swimming, inc. interval work and aerobics/stretching,
upper-body weights
Tuesday 5 mile run tempo, 4 miles hill work
Wednesday 9 miles interval speedwork
Thursday X-training, 1 hour swimming, 30 mins weights work out and
crunches
Friday 9 miles, easy (about to start going up a mile a week with
cutbacks every four weeks)
Saturday 5 miles easy, 4 miles speedwork (max. 7 MPH, and yes, I KNOW
I'm a slow old cow)
Sunday 6 miles tempo pace, 4 Yasso 800s (up from 3 last week)

That's a lot of speed work, especially if you're also increasing milage. I've
yet to see a good source recommend doing speedwork almost every day.

Quoted message said:

Diet: lowcarb, with av. of 42 carbs and 1700 cals per day.

This is some kind of joke, right ? Your running alone burns about 500cal/day,
so you're claiming that 1200cal/day sustains everything else ?

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

In article <[email hidden]>, Donovan Rebbechi
<[email hidden]> writes

Quoted message said:

Quoted message said:

Diet: lowcarb, with av. of 42 carbs and 1700 cals per day.

This is some kind of joke, right ? Your running alone burns about 500cal/day,
so you're claiming that 1200cal/day sustains everything else ?

No, that's really what I eat. I weigh everything. And I tend to gain
at anything over this. I know the maths doesn't work, and I wish it
did.
--
Jane Lumley

Monday 5
Tuesday 13.5 3.5 lunch 9.5 pm killer workout at night 400m on the truck
@5k pace followed by about 1800m on the road at Marathon pace X 6 (we ran
much
faster than marathon pace during the road portion however)
Wed 6 easy
Thursday 10.5 3.5 lunch 7 pm (tempo on trails, humid day yuck!)
Friday off
Saturday 4.5
Sunday 13.5 5k race @ 19:50 followed by a 10k @47:13m, warmups,
cooldowns
Total: 53
I wasn't able to run sub 45 for the 10k today but I was happy to get
comfortably under 20 in the 5k.
I came down with a head cold on Friday so I decided to run Marathon pace for
the 10k I've very happy with the result. My 5k time is 71% age graded.What a
tough age group: the 4th overall finisher who is 46 ran 15:36 and two guys
on my team who are 46 ran 17:30 or better.

Goal races:
Bay State Marathon 10/17 goal 3:16 - 3:23
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.absolutelyaccurate.com
www.allfalldown.org

SwStudio wrote in message ...

Quoted message said:

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

mon: 1:20 biked, hr 142, 20 mins med tempo
tues: off, weights
wed: 0:45 ran tempo, hr 163
thur: 1:50 biked easy, hr 126
fri: 0:45 ran, hr 145
sat: off
sun: 3:00 mixed, hr 142 (0:37 bike / 1:27 trail run / 0:56 bike)

goals: Hudson highlander oct 10?, 14m trail race late oct, Nov marathon?

Last week was basically a rest week after 50k race. This week feeling
pretty strong and trying to figure out what races to run this fall. Would
have run a 5k this weekend but didn't see one I liked nearby.

- Tony

SwStudio said:

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

M - 4 miles @ 8:00
T - 3 miles
Speedwork - 4 X 400 + 3 X 100
400s in 70s, 76, 77, 79
100s in 15s, 14.5 14.5
Felt very lightheaded after finishing the 100s.
Had to lie down for about 10 min. Comments, anyone?
W - 4 miles @ 8:30
T - 2 mile (including 1 in 6:16)
F - 5.5 miles (including 3 in the middle @ 6:35)
S - 3 miles @ 12:00
S - 8.5 miles @ 8:30
Longest run this year. Lost about 6 lbs.

total: 30 miles (first time ever)

Training has been good. Increased intensity and mileage this week.
No adverse effects except that I've been feeling more hungry lately.
The 70s 400 was my fastest ever 400. Not on purpose. I guess I'm ready
for a sub-68 400.

goals: sub-19:30 5K in November race.

jobs

Tues- 3 mile warmup, then run up, walk down 1/2 mile hill 4 times, then
run home = 8 miles altogether

Thurs- 11 miles

Sat- 15 miles (I think, have to measure in my car still)

Sun- 5 miles.

Total 39 miles
After my 15 mile run yesterday, I took a shower and pointed the cold
water at my legs for awhile. I wasn't too sore to run today. Don't know
if it was the cold or my fitness is improving, just happy to not be hobbling.

-J

SwStudio said:

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

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

SwStudio said:

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

Goals: sub 36 or at least sub 37 10k before the year finishes (races in Nov,
Dec)

Upcoming races:

Oct 03 5k XC
17 Staten Island Half-Marathon
31 5 mile run in central park

M rest
T 2.7 warmup, 9 including 6x"cat hill" (about 1/4 mile)
W 6 easy with strides
T 5.4/9 including 6x800 with 400 rest 2:37 2:36 2:36 2:40 2:40 2:40
F 6/8.2
S 17.5
S 6 v.slow

Total 70

Surprised by how much faster the 800m reps came out compared to 1200m
reps (about 3 seconds per lap);

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

Quoted message said:

17 Staten Island Half-Marathon
31 5 mile run in central park

punk

Mon: 1:10 bike HR 130
Tue: Cross-country workout with club.
Our coach had a 2.4 km circuit mostly on grass with some nice hills and
some trail.
Started with 1 circuit as warmup. HR 128
Then 5 circuits at reasonable pace. It was tough. HR ave was 160.(my
max is 184)
It was approx 155 on downhills and 165 on uphills.
Bike: 50'
Wed: 7k easy + 30' bike
Thu: off
Fri: 20' bike, 11k easy, 15' bike
Sat: off
Sun: 55' running trail/ road . Easy pace. Mostly uphill.

Total: 43 km (27 miles) + bike.

Anthony. Jerusalem, Israel.

In article <[email hidden]>, Phil M.
<[email hidden]> writes

Quoted message said:

I don't mean to be critical, but I can't help but notice that you're
doing a *lot* of speed work in addition to your x-training activities. Is
this a typical week for you? You are running 6 days. Even on your off day
you're swimming and lifting weights. Each day involves some sort of speed
work, except your 9 mile easy run, which could be considered hard based
purely on the distance and what you're used to. Even running Gods don't
do this much speedwork as a percentage of their weekly mileage.

Point taken.

But the Gods probably have a higher av. speed.

Quoted message said:

Maybe
your body can handle it, but it doesn't look right to me. Can you explain
why so much speed work?

Because I want to improve my pace. It's actually worked quite well.

Because I'm frustrated by the slow pace of my normal runs.

I'm a natural mesomorph, and I like the explosion and the sprint.

To prevent boredom.

To up calorie burn and metabolism.

Yes, this is a typical week. I've been doing it more-or-less like this
for five months or so. I used to just run six-seven miles as fast as I
could every day, but my periods stopped and I started getting some
overtraining symptoms.
--
Jane Lumley

Quoted message said:

Point taken.

But the Gods probably have a higher av. speed.

I've read your latest post and deemed you too [censored] stupid to take good
advice. Get the [censored] off my newsgroup you dumb [censored].

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

Quoted message said:

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

Full marathon in 20 days that I'm completely and
absolutely unprepared for. The 22k on Sunday was
my second longest run in the past 6 months. Let's
see.... that's about it!

M 20 min upright bike, stretch/light weights
T off
W 12km easy
T 6km easy
F off
S "5k" trail race (over half a mile long) 21:17
4km up, 2k down
S 22km easy

Total - 51km

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

Jane Lumley said:

Because I want to improve my pace.

Not necessary to run fast every day to do this. To improve your pace, you
need to improve your endurance.

Quoted message said:

It's actually worked quite well.

Anything will work quite well for a while (the first year that you're
running reasonable milage). In the long term, what works is not getting
injured.

Again, I've yet to see any knowledgeable coach recommend this.

Where did you get the idea to do speed work every day anyway ? I know there's
one "HIIT" program written by Shawn Phillips, and perhaps others written by
other bodybuilding morons. The problem is, those guys don't know anything
about running. In fact based on the proposed times for the intervals (30
seconds per 200m) I honestly doubt that Shawn has attempted his own workout.

So I'd suggest picking up a book written by someone who knows how to set up
a running program.

Quoted message said:

Because I'm frustrated by the slow pace of my normal runs.

Be patient. Add some strides at the end of your runs if you like.

Quoted message said:

I'm a natural mesomorph, and I like the explosion and the sprint.

Then add some strides at the end of your runs if you like. By the way,
if you want to get better at distance running, "the explosion and the sprint"
is not a very effective way to do it.

Quoted message said:

To prevent boredom.

Again, strides.

Quoted message said:

To up calorie burn and metabolism.

If your caloric intake is what you say it is, then what you're doing is *not*
"upping" calorie burn and metabolism. So much for these so-called "metabolic
advantages", huh ?

I don't know how many calories I have a day, but it's probably about double
of what you (claim to) have, and I am ripped. I do this without a low carb diet
and without doing speed work every day.

(http://www.pegasus.rutgers.edu/~elflord/weights/abs.jpg)

Quoted message said:

Yes, this is a typical week. I've been doing it more-or-less like this
for five months or so. I used to just run six-seven miles as fast as I
could every day, but my periods stopped and I started getting some
overtraining symptoms.

I wonder why ... ?

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

Tue Park 3.5 miles 12:27 overall average pace
Wed Track 3.6 miles 11:02 pace
Fri Track 3.7 miles Warmup, then 8 laps "fly-ins", cooldown
Sun Park 4.5 miles 1 hour run.

Total Mileage 15.3

Goals:

5K this Saturday.
Gradually build to 20 miles per week.
Maintain Time On Legs through winter.

--
Daniel
[email hidden]