Training Week Ending September 30, 2007

Tony S. said:

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

I seemed to not have followed my 'train easy' goal, but I was feeling good
enough to go for some speed on my hill run. Details:

24 Sep
- Weights: Back (Lats: 2x15x70, DB Row: 15x60, 11x70), Triceps (SR:
15x25, SB:15x20)

25 Sep
- Run: Easy Hill, 5k@32min, 160m.
- Weights: Shoulders (MDB: 15x30, 11x35)

26 Sep
- Weights: Legs (Quads: 2x12x80, Squats: 2x12x70, Deadlifts: 15x70,
Calves: 2x15x80)

27 Sep

- Off

28 Sep

- Weights: Chest (4x12-15@60), Biceps (4x12-15@25-30)

Also a bit of jogging and barefoot dreadmill.

29 Sep

- Run: Hills 4.5k@37min, slowly uphill, mixed speed downhill. Flat
Fartlek 3.6k@18min + 5 min really slow.

It was a bit too much work for my calves to do the 400m climb I wanted to,
so I decided to go back down after 200m or so. Going downhill felt great,
so I pushed the speed a bit. This resulted in a very high heart rate
going down, I was almost sprinting - and it was excellent. Then I took a
short break and went on the flats to do some fartlek. From the
time/distance on the flat it appears as though I should now be under 25min
for 5k, though I have never actually tested it. Anyway, first really good
workout since coming back. My workout frequency is not as high as I'd
like, but I'll probably add another run session before my leg weight
session.

- Weights: Back (12x70kg), Triceps (12x27.5).

Stayed in the comfort zone for the weights, stopping a bit short of
failure failure. I wonder if I had been overtraining my biceps in the
last few months. There

30 Sep

- Off, sore almost everywhere, so no hike.

Goals:

- Lose weight

- Build up _slowly_ to 2 30min runs + 1 60 min run per week. I hope to do
that by adding a short run before my leg training.

- Focus on weight training and long hikes on weekends. Bike once every 1-2
weeks until it gets colder.

On Sun, 30 Sep 2007 02:23:59 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: rest, stop worrying, come up with a plan and be done with it.
upcoming races: marathon Oct 7; various half-marathons this fall and
winter; marathon April 21, 2008.

2nd week of taper:

M: 6.43mi (9:49, really)
T: AM 6mi (9:25), PM 4mi (8:52)
W: 10mi incl 2x[1000, 800, 400], avg 3:50, 3:03, 87s
R: AM 8.25mi incl last 4 @ 7:19, 7:17, 7:06, 7:00. PM 4mi (8:36)
F: 6mi (8:38)
Sa: 7.35mi (8:44)
Su: 8.13mi incl 5K (19:18, 1F, PR)

total: 60.2 miles

Monday and Tuesday my legs were really trashed, but by Wednesday the
taper had begun to work its magic and I felt good again. For this
morning's 5K we had our first little break in the weather - 73F and
only 71% RH at racetime - and that really helped. The schedule said
13 miles today, but I had a good race and got the PR I wanted, so I'm
good with 8.

One week to go. Trying not to obsess about the weather or anything
else.

good week all

Karen

live! vicariously!

joe positive said:

Su: 8.13mi incl 5K (19:18, 1F, PR)

Nice! Congrats Karen. All that training is paying off.

jobs

--
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DNR

In article <3NDLi.991$PV1.236@trndny08>,

Tony S. said:

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

Best training week to date.

Mon. Strength building
Tue. 5 miles 1:09:02 (13:48) Fastest 5 miles to date.
Wed. 2 miles 24:23 (12:11) Passed army PT test.
Thu. DNR
Fri. 5 miles 1:08:59 (13:47) New fastest 5 miles to date.
Sat. DNR
Sun. 8 miles 1:50:37 (13:49)

Today's 8 mile run is the longest I have ever run. Not only that, it is
almost a minute per mile faster than I ran seven miles a week ago, and
is within a second or two per mile of the pace that I ran five miles
earlier in the week.

A friend of mine sort of accompanied me today; she drove ahead of me and
waited for me at the two mile point, then about a mile each time, and we
leapfrogged each other that way. After I finished the eight miles, I
walked about a quarter mile, and she picked me up and drove me home the
remaining two miles or so. Maybe her being there ahead of me was a
psychological spur for me to run faster, or maybe I would have done the
same without her.

No changes in plans.

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

Michelle said:

In article <3NDLi.991$PV1.236@trndny08>,

Tony S. said:

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

Best training week to date.

Mon. Strength building
Tue. 5 miles 1:09:02 (13:48) Fastest 5 miles to date.
Wed. 2 miles 24:23 (12:11) Passed army PT test.

What? noo! don't go!

Quoted message said:

Thu. DNR
Fri. 5 miles 1:08:59 (13:47) New fastest 5 miles to date.

were you pushing it or...

Quoted message said:

Sat. DNR
Sun. 8 miles 1:50:37 (13:49)

Hey, this is the same pace as your five miler almost. I am surprised that
you only did 24:23 on the two-miler. I'd have thought something around 20
minutes.

Michelle said:

A friend of mine

Why not just say "my wife"? We all knew as soon as we saw your pic.

-DF

In article <[email hidden]>,

Christos Dimitrakakis said:

Quoted message said:

Mon. Strength building
Tue. 5 miles 1:09:02 (13:48) Fastest 5 miles to date.
Wed. 2 miles 24:23 (12:11) Passed army PT test.

What? noo! don't go!

Oh, I can't go, even if I wanted--which I don't. I retired from the
army twenty-four years ago. I just wanted to see whether I could pass
the PT test's run. I got 65 points out of 100; it takes 60 to pass. My
time scores 60 points for a 52 to 56 year old woman, and 65 for a 62+
year old woman.

Quoted message said:

Quoted message said:

Thu. DNR
Fri. 5 miles 1:08:59 (13:47) New fastest 5 miles to date.

were you pushing it or...

I wasn't trying to push it.

Quoted message said:

Quoted message said:

Sat. DNR
Sun. 8 miles 1:50:37 (13:49)

Hey, this is the same pace as your five miler almost.

I know; it's only a minute or two off that. That surprised me more than
anything about the run.

The five miler was an out and back; the elevation change was only about
five feet down on the out and five feet up on the back--essentially
flat. The eight miler was the first eight miles of an open loop; it was
thirty-five feet down over the first six and a half miles, and eighteen
feet up over the next mile and a half. So, they're both essentially
flat. Interestingly enough my fastest miles were the seventh and eighth.

I took the elevations from gmap-pedodomer.com. The elevations that the
Garmin shows are widely inaccurate; it shows a total of 580 feet climb
and 608 feet descent.

14:09, 14:03, 14:01, 13:53 14:20, 13:30, 13:21, and 13:16. Except for
that 14:20 in the fifth mile, it was all negative splits.

Quoted message said:

I am surprised that you only did 24:23 on the two-miler. I'd have
thought something around 20 minutes.

I wish that I could have, but anything faster than that, and I don't
think that I could have finished the distance.

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

On Sun, 30 Sep 2007 02:23:59 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
24 6
25 6.5
26 6.5
27 5.5 tempo
28 0
29 12
30 4

total 40.5
YTD total 1324.8

OK week, some issues with the long run discussed in separate post

Frank

Tony S. said:

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

M - -
T - -
W - 4 miles @12:00-15:00
T - -
F - 5 miles (4 @8:00-7:00 pace)
S - -
S - 5K race. 21:34. Better than my last 5K back in July (21:57).
Mile 1 in 7:15, Next 1.1 mile in 6:59 + Last mile in 7:20.
Biked 4.5 miles to the race. Got to the bib pick-up with 3 minutes
left for the start of the race. By the time, I got that dealt with and
ran to the starting line, it was 30 seconds before the start. Spent the
first mile dealing with the after-effects of the hard bike ride. Kind of
got into a semi-groove in the second mile. Third mile was pure hell.
Somehow managed to drag myself to the finish line. Overall winner was
16:20 something. Biked back 5 miles.

Next goal : sub-20:57. Don't know when but hopefully in the next couple
of months.

jobs

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Tony S. said:

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

Upcoming race: 1/2 Marathon Oct 14.

Mon: DNR
Tue: 8k
Wed: 16k (1:28 - nice mostly pre-dawn)
gym - weights, 10 min bike, 2000m row
Thu: 10k
Fri: DNR gym - weights, 30 min bike, 2000m row
Sat: DNR - oops.
Sun: 26k (2:15 - 8:20/mi)

Total: 60km (37 miles)

On Sun, 30 Sep 2007 11:34:08 -0700, Michelle <[email hidden]>

Quoted message said:

Oh, I can't go, even if I wanted--which I don't. I retired from the
army twenty-four years ago.

ie:dishonorable discharge.

You old walker...

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"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: 10.3 mi run
thu: 5.5 mi run
fri: 13.2 mi run
sat: 5 mi walk
sun: 8 mi including 10K hill race in 44:47 and 3.4 mi walk
total: 44.7 mi run and 10.4 mi walk
(first taper week for the marathon)

Second 10K of the season and both of them were hill races.
Hoped to match or do better than Bride of flowers race.
Turned out to be better day, with a new PR (previous one was
last year on a flat course) and 2nd place in AG.
Would have liked to find out time on a flat course,
but unlikely to do another 10K this year.

Following is the link to the elevation chart:
http://tinypic.com/view.php?pic=i3aqrm&s=2

Goals: Stop being sick. Then a fall marathon, after a few weeks of
speedwork (tbd).

Mon: 8 mi, 800' climb, real easy. Slight sore throat returns.
Tue: 10.5 mi, 1800' climb, supposed to be tempo, but all I could do was jog
it.
Wed: 0 sore throat. Antibiotics in PM.
Thu: 3 mi hike w/wife.
Fri: 3 mi hike w/wife.
Sat: 12 mi, 2300' climb to 4400', slow but not too bad.
Sun: 12 mi, 2000' climb, felt better than yesterday, took it easy.

42.5 mi easy running, 6 hiking.

Quoted message said:

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

Ran a ridiculously slow and easy 3.1 on Wednesday in anticipation of
running the Lake Tahoe Marathon yesterday.

It snowed early Saturday morning, so there was snow on the ground and
28 degrees at the start. At the top of the first of the first major
hill ( at about 17.5 miles), there were even some snowmen standing in
the shade. Even tho cool, there was plenty of sunshine and very little
breeze. Perfect running weather, really.

I had hoped to get into sub- four hour territory (after 6 tries in 10
years), but had to settle for a personal best of 4:04:24; 6 minutes
faster than three years ago. Maybe next year.

Rode a stationary bike for half an hour today and plan on an easy 6.5
- 8 miler on Tuesday. Next race-- Bay to Breakers 3rd week in May,
followed by the Squaw Valley uphill in August, and the Lake Tahoe
Marathon on September 28, 2008.

Richard

In article <[email hidden]>,

joe positive said:

Su: 8.13mi incl 5K (19:18, 1F, PR)

Congratulations, Karen!

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

On Sun, 30 Sep 2007 17:30:45 -0700, Michelle <[email hidden]>

Quoted message said:

In article <[email hidden]>,

joe positive said:

Su: 8.13mi incl 5K (19:18, 1F, PR)

Congratulations, Karen!

Is hers bigger than yours Michelle/Michael?

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9/24 bike 1:24 easy 660'
9/25 run 0:30 easy
bike 0:27 easy
9/26 run 0:53 easy/mod 200'
bike 0:39 easy/mod
9/27 off - long exhausting day
9/28 run 0:45 very easy
bike 0:30 very easy
9/29 bike 1:02 easy
9/30 off - wiped out

Goals:
keep exercising, maybe do some 5ks in a few weeks.
Develop some goals and a training plan for next year.

After a totally exhausting week dealing with a family emergency, I scrapped
the orienteering meet this weekend. Besides, I pulled something minorly in
my right calf/achillies Friday and with that and a draining week I wasn't
ready for a weekend of off-trail running. Too bad, would have been fun.

-Tony

M: grazed in the pasture.
T: grazed in the pasture.
W: grazed in the pasture.
T: grazed in the pasture.
F: rest
S:rest
S:raced in the "run to graze" marathon. Came in second.

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