Training Week Ending September 4, 2005

Goal: Ramp up mileage for eventual 'thon.

Mon: 6
Tue: 15 (hot)
Wed: DNR
Thu: 6
Fri: 14
Sat: 5 easy
Sun: DNR

Total 43 miles.
--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

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

SwStudio said:

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

goals: just keep going. Upcoming races: (maybe) 5K Sept 11; 20K Sept 18;
marathon Oct 15.

Su: 18mi (8:38)
M: AM 4.25mi (9:30), PM 5.75mi (9:02)
T: 5.75mi, cut short track workout due to sore hamstring
W: AM 15mi (9:23), hamstring better but monster sidestitch. PM 4mi (8:47)
sidestitch is still there, wow
R: 7mi incl 6 x 100m strides. stitch is still around but better.
F: 6mi (9:03), stitch improving
Sa: 18mi incl 15 @ 7:07 pace

total: 83.75 miles

Pfitzinger week 12 of 18 is done. This has been a weird week for
almost-injuries. The hamstring struck without warning at the track
workout; 200m into my first 600, it felt like it tore, or pulled, or
cramped. At any rate I bailed then and there. The next morning the
hamstring was much better but I developed the worst side stitch I have ever
had. I still have it now almost 4 days later, though it's much better.

This morning I did the 18-miles-with-15-at-MP, which I'd sort of dreaded but
which actually turned out ok.

Today marks 4 years since I quit smoking, and I'm celebrating with a night
of server maintenance. It's not going well, but I take comfort in the fact
that if I were still smoking I'd have had a heart attack by now.

good week all

Karen

--
live! vicariously!

Quoted message said:

Mon: 6
Tue: 15 (hot)
Wed: DNR
Thu: 6
Fri: 14
Sat: 5 easy
Sun: DNR

Since you're posting this on Saturday, shouldn't that be WNR on Sunday?

--
Phil M.

"joe positive" <[email hidden]> wrote in message

Quoted message said:

Quoted message said:

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

Quoted message said:

Today marks 4 years since I quit smoking, and I'm celebrating with a night
of server maintenance. It's not going well, but I take comfort in the
fact
that if I were still smoking I'd have had a heart attack by now.

Congrats - I reached the 5-year milestone in May. It's nice to
know others who have followed this somewhat odd progression
from smoker to a dedicated runner with challenging goals. I
wonder sometimes what sort of runner I would have been in
my prime (20's to mid-30's or so) if I had never started smoking
to begin with, and had taken up running at an earlier age.

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

SwStudio said:

It's nice to
know others who have followed this somewhat odd progression
from smoker to a dedicated runner with challenging goals. I
wonder sometimes what sort of runner I would have been in
my prime (20's to mid-30's or so) if I had never started smoking
to begin with, and had taken up running at an earlier age.

I once voiced the same thought (ex 60-a-day man, started running at 40) and
a mate from the club said "maybe you avoided being squashed by a lorry
whilst in the tobacconists buying cigs", or something along those lines :-)

Weekend philosophising aside, I'm off to run the local 10km in an hour (10am
local). If someone had told me, 6 years ago, that I'd be covering 10k on
foot in less than an hour, and that I'd be wondering if I could still get
nearer to 30' than to 40'...

[But not this time. Around 38' would be nice: it's already 22°C/92% rel
humidity and will be nearer 30°C by race end]

steve common said:

But not this time. Around 38' would be nice

But 40' was hard enough already :-(
Still, more than 3' better than the same race last year, so who's
complaining. Errrrr.

goal learn navagation in real world.
bikeing.

week=104 miles
year=3267 miles

week
au=1.119e-06
cubit=366100
metric=km=166.4
millarium 104.8
year
AU=3945e-05
Greek
attic=31900
Biblecal
cubit= 12910³
Roman= 3694

u=all so lucky u got job. to go places and buy things and race.
me if I ever end up on AT trail I still won't have a job butt I well
eat.
I ot to learn the meat this year i hope.
this 10¢ can thing thru back the live off of the land thing. fer sure.
rock-on ">😉 all-ways into new trails gazers. and stargazers.
rock-on fer sure's. sab et time.

Goal : sub-3 before year end

Time km mi avHR%
Mon 1:02 10 6 72 Out and back on roads near home. 28°C. One of the
crappiest run of my life I felt. 29' out. Couldn't
manage less than 74% HRav at only 5'52/km (9'25/mi).
32' back and slowed to 71% HRav but at crushingly slow
6'25/km (10'20/mi)

Tue 1:11 13 8 77 35' up, 16' down. 27°C. Improvised test at track.
400m in 2'19 (5'48/k) @ 132bpm av
400m in 2'16 (5'41/k) @ 142bpm av
400m in 2'05 (5'11/k) @ 150bpm av
400m in 1'51 (4'38/k) @ 160bpm av
400m in 1'41 (4'13/k) @ 165bpm av
600m in 2'21 (3'55/k) @ 175bpm av => 10k target pace?
600m in 2'15 (3'45/k) @ 179bpm av => in my dreams...
600m in 2'12 (3'40/k) @ 182bpm av

Wed 1:12 13 8 76 Out and back on roads near home. 29°C. Decided to run at
perceived easy pace (usually 5'35/km) and not check %HR
until home. Hit 5'35-5'37/km the whole way, despite
higher HR. Very weird.

Thu 0:52 9 6 69 Had intended to do my 30"/30"s but thighs were aching so
settled for an easy run to club track and back to save
up for Sunday's race. 26°C

Fri 0:00 Planned rest. First day back at work. Ugh.

Sat 0:00 Unplanned rest. Supposed to do 30' with a few pickups.

Sun 1:11 15 9 95 25' up, 6' down. Annual 10km in my home town.
After last year's 43' disaster, was still a bit fed up
to only manage 40'. But weather was warm (24°C/75°F)
and very humid (92% relative) so what the heck.
First half at 92%HRav, second at 96%. 40" postve split.
_________________
5:30 60km 38mi

oh !~"who the hell am I kiding"
I ius a Baby, the other meat the other oter white meat. Yah! baby.
wait a tick, this means Ius a free.
time to ride. Yah!........da da da dada.

Training towards January marathon. Using Pfitzinger/Douglas program.
Sometimes you get weeks like these...

Mon: Scheduled 12k on grass. From the beginning I notice some
disturbing pain in left leg below the knee. As pain doesn't go away I
cut it short at 8k. Bike 30'. On returning home I determined that it
hurt on applying pressure to bone (tibia) along about 2 inches. That
was the area I took a knock on last week's hike (where I also managed
to lose my sunglasses). During subsequent runs I had noticed some
discomfort there but suspected bruising due to knock. Today the pain
was a lot worse. Time for ice.
Tue: No running. still hurts.
Wed: No running. Bike 30'.
Thu: nothing.
Fri: Still hurts. Slight improvement? Bike 45' but feeling unusually
tired.
Sat: Struck down by virus. In bed all day.
Sun: Leg is a lot better. That's a good sign. Virus still around.
Hopefully next week will be a lot better...

Grand total: 8km (5 miles)

Anthony. Jerusalem, Israel.

On a positive note I received 2 pairs of Saucony running shoes I'd
ordered from Eastbay (Triumph and Azura), and I think I've scored
another pair from my running club at our annual awards evening.

Quoted message said:

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

Mon 0.00 rest (abs)
Tue 9.00 LT - 3 up, 5 @ lt, 1 down
Wed 11.70 medium long
Thu 5.02 recovery (abs, weights)
Fri 10.11 medium long
Sat 7.11 general aerobic
Sun 21.46 long (abs)
-----------------------------------------
Wk 64

Training:
Week 7 of 18 week training plan (Pfitzinger/Douglas). Week 1 of 5 week
lactate threshold phase. Sunday's long run was uneventful, other than
becoming nauseous during the last 5 miles. I ran out of Cytomax so was
forced to drink Gatorbarf.

Racing:
11/8/05 - 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:

Quoted message said:

Mon: 6
Tue: 15 (hot)
Wed: DNR
Thu: 6
Fri: 14
Sat: 5 easy
Sun: DNR

Since you're posting this on Saturday, shouldn't that be WNR on Sunday?

Um ... I don't run on Sundays, so it stands for "do not run". Or
something. Yeah.
--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

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

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 (maybe????)

Mon - bike to work, 1hr40
Tue - off
Wed - ~6 mi, easy with a few 60m strides (taper for 10K)
Thu - bike to work, 1hr40
Fri - off
Sat - 10K race (lots of hills), 35:01, 1st overall!
Sun - bike, 47 mi in about 2:45

plus weights Tue,Thu,Sun

Another good week building up for Baltimore, although not much mileage
due to the race. My biking is getting stronger too, but the 10K was
the focal point for this week.

It was only the second year for this race, and the field was small,
maybe 250 at most. Weather was very nice. My splits were:
1) 5:36
2) 5:43 (2 big uphills)
3) 5:45 (long gradual uphill)
4) 5:19 (big downhill)
5) 5:32
6) 5:53
6.2) 1:10 (short steep uphill to finish line)

Mile 6 was complete agony. I've never suffered more in a race
(although possibly have had some ties). I guess I just overcooked the
first few miles a bit too much, or maybe it was the hills. I don't
look at my watch during a shorter race when marking the splits, and was
a little surprised later not to see more of a slowdown.

But I felt OK after a couple of minutes, and picked up a nice $50 gift
certificate for the local sporting goods store. Woohoo!

I also started to think pretty seriously about JFK in November, 5 weeks
after Baltimore. Can I do this on 2 runs per week? I think the answer
is yes, although I have my doubts. 5 weeks is not a lot of time to get
from 26.2 to 50, and I have ZERO trail miles so far this year.
However, the trail portion of JFK is only about 13-14 miles. I'm close
to sending my money in, and then deciding later.

Does anyone here have any thoughts/stories to share about JFK?

Quoted message said:

Quoted message said:

Quoted message said:

Mon: 6
Tue: 15 (hot)
Wed: DNR
Thu: 6
Fri: 14
Sat: 5 easy
Sun: DNR

Since you're posting this on Saturday, shouldn't that be WNR on Sunday?

Um ... I don't run on Sundays, so it stands for "do not run". Or
something. Yeah.

Got it. I see you've still got some hot weather in Texas. It was refreshing
to get in a long run today where the temps started out in the upper 60s.
brrrrrr ;-)

--
Phil M.

mon: 1:01 biked easy, 590' climb
tues: 1:35 biked easy, 760' climb, core work
wed: 1:08 ran easy, 200' climb
thur: 1:26 ran easy, with 5k at 81% (25:20)
fri: 1:37 biked easy, 770' climb
sat: off
sun: 7:08 ran easy (69%), 5340' climb, ~31.2 miles as
7 flat trail, 15 hilly technical singletrack, 9 rolling trail
temps about 70am, then into the mid 80's in the sun
consumed: 2.5 gallons, 8 S-caps
15 scoops accelerade, 2 pouch clip, zone bar, protein bar

My legs were fine biking, walking, etc, but lousy running this week, the
reason probably being my frequent long runs of late. Today I stopped to
stretch several times, and after about 90 minutes my legs started feeling
good, and remained so for the rest of the run. They got somewhat tighter in
the last hour, but felt fantastic from hour 3 to hour 5 as I cruised on the
trails ups and downs. Surprisingly I didn't need to try to keep my HR down
much, and I ran up more hills than I had anticipated. My fitness seems good.

With 3 weeks to go before the Vermont 50 mile, I'll do one more 3.5 to 4
hour run with 60-90 minutes run at 80%. Other than that I'll try to do some
80% running midweek, then get into the taper more the final 2 weeks / 10
days. After the escarpment race, and with my focus so much on long runs, I
haven't felt fresh since late July, but I don't feel overtrained either.

-Tony

Goal:
First Marathon Oct next year.
Body weight: 132 lbs.

This week:
Total mileage: 25.6 miles at an average pace of 10:15 per mile.
Long run: 10.1 miles.
Body wieght: 161 lbs

YTD distance: 482 miles.

"Tom B." <[email hidden]> wrote

Congrats on your victory!

I imagine it's easier to motivate yourself to suffer through mile 6 when
you're worried about losing first.

I always found that rather motivating...

Quoted message said:

I also started to think pretty seriously about JFK in November, 5 weeks
after Baltimore. Can I do this on 2 runs per week? I think the answer
is yes, although I have my doubts.

Obviously, you have talent to burn -- it looks like you can run a flat 10k
in 33-34 on two runs per week.

I haven't done the JFK 50, although it's a fast (relatively easy) course
compared to most trail 50's. This is generic advice assuming you're in
shape to do a strong marathon. I ran my first 50 on a lark when I was in 34
10k shape a jillion years ago, on no special training, and it was fun (but
tough).

If you can do the 6:52 pace marathon without getting too bashed, I'd say
you're in good position to do the 50, and run it well. I suggest you run
some more, though. You'll be on the road a looong time on the 50 and there
are systems that haven't been properly tested: shoes/blister formation,
nutrition/hydration/digestsion, general bone-jarring wear and tear, etc.
Many ultra runners go on an easy 30 miler to get a feel and for some
additional conditioning.

The question is at what pace? I usually run a 50 at about 10-12 heartbeats
less than marathon pace, which on flat ground is about about 40-45 secs/mile
slower. This will seem pretty easy for the first 20-25 miles, then it gets
interesting.

Besides pacing,, hydration, salt replacement, and nibbling on the run are
important. You might sweat 16-20 pints during the race, so it's easy to get
dehydrated and hyponatremic. Do your research if you don't know about this
stuff. You go off the rails when you get 5% dehydrated.

Most folks get 200-300 calories per mile during long races, partly through
sports drink, and partly from snacks. I find that eating balanced food,
with some fat and some protein settles my stomach, so I avoid
pure-carbohydrate goos.

-- Dan

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

Quoted message said:

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 (maybe????)

Mon - bike to work, 1hr40
Tue - off
Wed - ~6 mi, easy with a few 60m strides (taper for 10K)
Thu - bike to work, 1hr40
Fri - off
Sat - 10K race (lots of hills), 35:01, 1st overall!
Sun - bike, 47 mi in about 2:45

plus weights Tue,Thu,Sun

Another good week building up for Baltimore, although not much mileage
due to the race. My biking is getting stronger too, but the 10K was
the focal point for this week.

It was only the second year for this race, and the field was small,
maybe 250 at most. Weather was very nice. My splits were:
1) 5:36
2) 5:43 (2 big uphills)
3) 5:45 (long gradual uphill)
4) 5:19 (big downhill)
5) 5:32
6) 5:53
6.2) 1:10 (short steep uphill to finish line)

Mile 6 was complete agony. I've never suffered more in a race
(although possibly have had some ties). I guess I just overcooked the
first few miles a bit too much, or maybe it was the hills. I don't
look at my watch during a shorter race when marking the splits, and was
a little surprised later not to see more of a slowdown.

But I felt OK after a couple of minutes, and picked up a nice $50 gift
certificate for the local sporting goods store. Woohoo!

Congratulations.

Quoted message said:

I also started to think pretty seriously about JFK in November, 5 weeks
after Baltimore. Can I do this on 2 runs per week? I think the answer
is yes, although I have my doubts. 5 weeks is not a lot of time to get
from 26.2 to 50, and I have ZERO trail miles so far this year.
However, the trail portion of JFK is only about 13-14 miles. I'm close
to sending my money in, and then deciding later.

Why do you only do 2 runs per week? I only do 3 and bike a few days because
that works better for me. 5 weeks isn't much. I had 8 weeks in between my
goal races this year. Have you ever done 50m before? I'm going for Vermont
this year, and like many say, if you can get some solid long runs in it
should be doable. You have good speed; how's your endurance?

Quoted message said:

Does anyone here have any thoughts/stories to share about JFK?

I've heard from a couple of people who ran it that the 26 miles of towpath
by the river is *very* boring. That would drive me out of my mind because
I'm a pure trail guy, so I think I'll never do JFK. That being said, a few
others I talked to who ran JFK liked it a lot.

-Tony