Training Week Ending September 5, 2004

Quoted message said:

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

104 miles in 10 days. Not unusual except I usually have a day or two off in a
10 day period. I took a day off because I was so sore I thought my balls were
going to fall off. Back today with an easy 7 to ease back into my usual 9 a
day.

Monday 6.5 on the beach
Tuesday 9.7 (am - 7 w 2 miles + tempo pm - 2.7 easy on beach)
Wed 10 (6.5 am (beach) 3.5 pm (beach))
Thursday 7.5 easy barefoot on the beach
Friday 7 on the beach 18 - 1 minute pickups w 1 minute rest
Saturday 14 roads
Sunday plan to bike 15 to 20 miles
Total: 54 or so

Goals:
Fall set new 5k, 10k, 15k and 1/2 Marathon prs and run a Marathon PR
and BQ.
Goal races:
Altamont 5k - August 29th
Sefcu Labor Day 5k Sept 6th.
Lake Placid or Dutchess County 1/2 - Sept 18 or 19th
Watervliet 10k - Sept 26
Bay State Marathon October 17th
Stockade-athon November 14

Current PRs on certified courses:
1 mile: 6:06 Colonie track meet summer 2004
5k: 20:17 Brookside Museum August 2004 (gently rolling course with a down
hill finish)
10k: 43:14 Master's April 2003 (hilly course)
15k: 67:45 Stockadeathon (moderately hilly course last 5k)
1/2: 1:34:30 Oleksak (hilly first 4 miles)
Marathon 3:27:44 Tybee Island (flat and fast)

"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.allfalldown.org
www.absolutelyaccurate.com

98
f
you w

Quoted message said:

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

Mon rest
Tue 8.00 VO2 5 x 600m @ 5k pace; jog 90 sec
Wed 12.00 med. long
Thu 7.95 recovery
Fri 11.00 med. long
Sat 6.28 recovery
Sun 16.00 med. long
---------------------
Wk 61.23
Yr 1,654.43 (rounded to the nearest 100th for Doug)

Week 19 of 24-week marathon training program. Week 3 of 5-week race
preparation phase.

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).

Sciatic nerve irritation has subsided somewhat. Also, a ganglion cyst
that had developed on my ankle has also subsided.

9/18/04 - Sandy Springs Lightning 10K, Sandy Springs, GA
Goal - 42:30

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

Have a great week rec.runners.

Phil M.

--
"Learn from the mistakes of others. You can't live long enough to make
them all yourself." ­Martin Vanbee

X-No-Archive: yes
[email hidden] (TheBillRodgerz) wrote in message news:<[email hidden]>...

Quoted message said:

Quoted message said:

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

104 miles in 10 days. Not unusual except I usually have a day or two off in a
10 day period.

OH MAH LORD!! 10 days for a period??!!
There is something seriously wrong with you, go see a chiropractor.

Quoted message said:

I took a day off because I was so sore I thought my balls were
going to fall off. Back today with an easy 7 to ease back into my usual 9 a
day.

tkb

Goal :
- WAS 3h-ish marathon at national championships on 19th Sept.
- NOW just compete in said marathon to avoid a 40 euro fine for no-show
and to win a point for the club (just for showing up)

Bleeeaargggggggh :-(

Mon 0:53 10k 6mi Easy. Osteopath visit in evening.
Tue - Sat OFF To let back settle into place. Not.

Sun 1:00 14k 9mi 25' up, lines. 10k race, 30°C 75%. Ug-ly.

First 4km on target at 3'50-55/km => ~39', feeling good, no aches. I
like this race, plenty of ultra-runner friends to chat to etc. Good
organisation and over 1000 competitors.

At 4.5km, wheels came loose and started to wobble. 200m later they
rolled off into the bushes and hid. I was down to 4'25-4'30/km til the
end. Couldn't even do a fast last k which is completely unknown to me.

Final time 42'30 which is precisely 6 minutes slower than the same race
2 years ago. Everyone was around 1 minute down on their PB for this
race, probably due to weather (30°C and 75% humidity, at 10am) but even
so.... Trotted home in disgust (the race was only one km away) as I
didn't even win anything in the THREE separate prize draws <pouts> :->

Studying HRM data afterwards - this was first time I'd worn one in a
race since my first HM - shows that I was already at 183bpm after the
first km, for a supposed max of 185 and that I actually peaked at 186,
at around 4.5k and again in the last minute of the race.

Dear oh dear things are amiss. So I went out too fast for current form,
that's clear, but that's a biiiiiiiig loss of form in three months,
given that I'd done a 10'40 3km race on zero speed work, end of May.

The osteopath did some useful work on me Monday evening and freed up the
upper half of my back and neck. I think she's going to be seeing me
again very soon to get the lower back and hips into the right place cos
they certainly aren't at the moment.

Ho hum [censored]. I think I can official proclaim my first true
running injury, even if I don't know what it is yet.

Phil M. 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. Wouldn't something like 52,
26, 50(w/marathon) be more reasonable?

mon: 1:25 biked, hr 116 recovery
tues: dnr, 0:40 walk instead (sick)
wed: 1:25 ran, hr 143 some tempo up long hill
thur: 1:20 biked, hr 133 spinning
fri: off
sat: 1:20 ran, hr 152, farlek on trails, last speedwork
0:25 biked to trail and back, hr 131
sun: walk

With my race next Sat I'm generally happy with my preparation. My weight
could be a bit lower. My longer term goal now is to maintain a running base
over the winter, which is something I haven't done in years. This year I
had almost no running base, but I've been consistent with some form of daily
exercise for years: hiking, biking, incline treadmill, walking, running.
Review of my summer running buildup:

total hours hours
month hours biked ran %bike %ran %other
Jan 23.35 6.10 1.20 26% 6% 68%
Feb 25.45 7.50 4.45 30% 18% 51%
Mar 30.05 8.15 8.10 27% 27% 45%
Apr 38.55 12.35 6.05 32% 16% 52%
May 41.55 13.45 11.35 33% 28% 40%
June 33.44 14.50 15.24 44% 46% 10%
July 36.22 19.55 14.37 55% 40% 5%
Aug 38.22 13.00 19.22 34% 50% 16%

As members of r.r. suggested to me I focused on my long runs in building up
to the 50k, and these have gone very well, generally each far stronger than
the last. I've done the long runs every 2 or 3 weeks from 3.5 hours
building up to 6 hours. Thanks for the support from this group.

- Tony

steve common said:

Phil M. said:

2 more weeks of peak training followed by 3 weeks of taper. Long runs

21-

Quoted message said:

Quoted message said:

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. Wouldn't something like 52,
26, 50(w/marathon) be more reasonable?

You have a good point. However, the 26 mile week may be cutting back too
much. 26 miles is a 59% reduction (based on a peak of 63 MPW). I've read
that 40% is a good mileage reduction for 2 weeks pre-marathon. And of
course YMMV.

I'm following Pete Pfitzinger and Scott Douglas' program from their book
"Advanced Marathoning." In the book are various plans based on number of
weeks to prepare (24, 18, or 12) and peak weekly mileage (55, 70, and 70
+). The plan I'm following is a 24-week plan that started on April 26. It
is a blend of the 55 MPW and the 70 MPW plan, with a peak at 63 MPW. Even
the 55 MPW plan calls for a 12 mile long run one week before the
marathon. There is a rest day the day before and the day after the 13-
miler. This may account for the 13-miler being so close to marathon day.
Normally there are 6 days running per week, but this week is only 5. The
book does not give very much information about why there is a 13-miler
with one week to go, other than, "The week ends with a 13-miler on
Sunday, once again providing the body with a reminder to maintain the
adaptations built up over many weeks of long runs."

Here are some other notes from the book concerning tapering:

Quoted message said:

Optimal length of taper is from 7 days to 3 weeks. For the marathon,
taper for a minimum of 2 weeks and 3 weeks are optimal. Too short a
taper will leave you too tired on marathon day. Tapering too long will
leed to a loss of fitness. It is better to err on the side of tapering
too much than not enough.

Substantially reduce your mileage while maintaining intensity. How
much to reduce your mileage depends on your current training volume.

The optimal amount to cut back is still open to debate. These
guidelines are based on research, discussions with elite marathoners
and coaches, as well as personal experience:

Third week pre-marathon: 20 - 25%
Second week pre-marathon: 40%
Marathon week (6 days before race): 60%

My plan calls for -17%, -37%, and -62% MPW. It is odd that the authors
say one thing, but when they write out the plan they don't exactly adhere
to their own recommendations. So the third and second week may require a
little more tweeking, but they're close. Maybe a place to start would be
to cut the 13-mile run to 10 or 11 miles.

Thanks for the input. ;-)

Phil M.

--
"Learn from the mistakes of others. You can't live long enough to make
them all yourself." ­Martin Vanbee

Goal: Recovery week near end of LT-building phase.

Mon: DNR
Tue: 10
Wed: 9 w/ 5x600m @ 2:21 (est. 5K pace)
Thu: 6 easy
Fri: 11
Sat: 5-mile race in 31:59 (1st AG) plus 1-mile cooldown
Sun: DNR

Total 42 miles. Went over 1,500 for the year.

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

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

Quoted message said:

There is something seriously wrong with you, go see a chiropractor.

I did, but it only made me happy for a short time, I need one every day.

[repost with correction to log]
Goal :
- WAS 3h-ish marathon at national championships on 19th Sept.
- NOW just compete in said marathon to avoid a 40 euro fine for no-show
and to win a point for the club (just for showing up)

Bleeeaargggggggh :-(

Mon 0:53 10k 6mi Easy. Osteopath visit in evening.
Tue - Thu OFF To let back settle into place. Not.

Fri 0:53 10k 6mi Easy to check on back. Not promising. Hip joints
felt like they needed oiling after about 45 mins

Sat REST

Sun 1:00 14k 9mi 25' up, lines. 10k race, 30°C 75%. Ug-ly.

First 4km on target at 3'50-55/km => ~39', feeling good, no aches. I
like this race, plenty of ultra-runner friends to chat to etc. Good
organisation and over 1000 competitors.

At 4.5km, wheels came loose and started to wobble. 200m later they
rolled off into the bushes and hid. I was down to 4'25-4'30/km til the
end. Couldn't even do a fast last k which is completely unknown to me.

Final time 42'30 which is precisely 6 minutes slower than the same race
2 years ago. Everyone was around 1 minute down on their PB for this
race, probably due to weather (30°C and 75% humidity, at 10am) but even
so.... Trotted home in disgust (the race was only one km away) as I
didn't even win anything in the THREE separate prize draws <pouts> :->

Studying HRM data afterwards - this was first time I'd worn one in a
race since my first HM - shows that I was already at 183bpm after the
first km, for a supposed max of 185 and that I actually peaked at 186,
at around 4.5k and again in the last minute of the race.

Dear oh dear things are amiss. So I went out too fast for current form,
that's clear, but that's a biiiiiiiig loss of form in three months,
given that I'd done a 10'40 3km race on zero speed work, end of May.

The osteopath did some useful work on me Monday evening and freed up the
upper half of my back and neck. I think she's going to be seeing me
again very soon to get the lower back and hips into the right place cos
they certainly aren't at the moment.

Ho hum [censored]. I think I can official proclaim my first true
running injury, even if I don't know what it is yet.

Goals: 1/2 marathon and 10 mile race later this month, marathon next month.
This week was planned as an easy week.

Mon: 4 miles
Tue: 5 miles
Wed: 0.5 mile warm-up, 4 mile race, 1 mile warm-down
Thurs: 5 miles
Fri: 8 miles
Sat: rest
Sun: rest

Total: 27.5 miles

--
Colm

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

Goal: Run under 17:00 in the 5k and under 4:20 in the 1500m by July
2005

Su DNR
Mo 4 28:21
Tu 4 30:54
We 4 30:46
Th 4 30:59
Fr 4 29:17
Sa 4 28:55

Week: 24
Year: 116

This was a decent week of consistent running for me. If I can
continue prograssing like this then I feel that my goals are
definately obtainable.

Ed

Tues- 12 miles

Thurs- 11 miles

Sat- 2.5 hours crosstraining on inlines. I've gained 5 pounds since
switching to running because I can't run enough yet to burn off all I
eat. So I had to do something smooth and non jarring to keep the flab at bay.

Sun- 13 miles. During the first warm up mile I take out my dog with me,
and today the neighbor's dog got loose and attacked mine. My dog was
fine but I got knocked down and ended up with a bloody elbow and knee
and butt. My first running injuries, yay.

Total running miles- 36.

-J

SwStudio said:

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

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

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

Quoted message said:

Quoted message said:

There is something seriously wrong with you, go see a chiropractor.

I did, but it only made me happy for a short time, I need one every
day.

If you need one every day then you don't need a chiropractor but real
diagnosis from a real doctor and likely some real PT or massage.
Releasing a few endorphins doesn't do much to fix the problem!
Chiropractor's have limited use yet many of them think they can fix and
cure all the world's ills and thus take your money. Do they love
HMO's. Just keep feeding him, maybe he will let you swim in his new
Olympic size pool. A fool and his money are soon parted!

-DF

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

Quoted message said:

Quoted message said:

There is something seriously wrong with you, go see a chiropractor.

I did, but it only made me happy for a short time, I need one every
day.

If you need one every day then you don't need a chiropractor but real
diagnosis from a real doctor and likely some real PT or massage.
Releasing a few endorphins doesn't do much to fix the problem!
Chiropractor's have limited use yet many of them think they can fix and
cure all the world's ills and thus take your money. Do they love
HMO's. Just keep feeding him, maybe he will let you swim in his new
Olympic size pool. A fool and his money are soon parted!

-DF

Quoted message said:

If you need one every day then you don't need a chiropractor but real
diagnosis from a real doctor

Will they give me daily BJ's? (that's what I was talking about, but it was good
enough to get Doug to reply LOL)

Quoted message said:

f you need one every day then you don't need a chiropractor but real
diagnosis from a real doctor and likely some real PT or massage.
Releasing a few endorphins doesn't do much to fix the problem!
Chiropractor's have limited use yet many of them think they can fix and
cure all the world's ills and thus take your money. Do they love
HMO's. Just keep feeding him, maybe he will let you swim in his new
Olympic size pool. A fool and his money are soon parted!

Nobody needs a chiro daily. Dipshit.