Training Week Ending September 9, 2007

On Sun, 09 Sep 2007 00:34:35 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

goals: get as much rest as possible during this last bit of training.
upcoming races: maybe a 5K Sept 15; 5K Sept 22; maybe a 5K Sept 30;
marathon Oct 7.

M: 22mi (8:27) solo and boring
T: AM 10mi (9:25), PM 6mi (9:04)
W: AM 11mi incl 3x400, 1x800, 3x400; PM 6mi (8:52)
R: AM 10m (9:32), PM 2mi (9:47), too tired to trot, bailed
F: 10mi (9:12), better
Sa: 9.7mi (8:42), better still
Su: 21mi (7:58), supposed to be 23 but I was tired. Last mile 6:56

total: 107.7 miles

As I may have mentioned last week, this week looks unnaturally huge
because of the 2 long runs. Next week will be the last of the
big-miles (90+) weeks, and then I get to worry my way through taper,
whee.

good week all

Karen

live! vicariously!

Tony S. said:

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

Second week of my rehabilitation. It seems that I must build more or
less from scratch, esp. with respect to my weak points. Knees are
fine, but my shin muscles/tendons have become detrained.

3 September

- Rest

4 September

- Swimming, 30min
- Weights: circuit, 45min.

5 Sep

- Hill run: 3.2km,100m@20min

6 Sep

- Weights: Back, 6x90 med pulls, 10x70 wide pulls, 6x85 DB rows.

7 Sep

- Run: 2.5k@25min very easy. Left shin painful upon touch after run,
subsided later.
- Weights: Chest (6x75kg DB), Shoulders (easy)

8 Sep
- Run: 3km@23min, 100m moderate. Left shin painful again, so stopped.
- Weights: Shoulders (7x40kg DB), Biceps (5x30kg SB, 6x45kg DB),
Triceps (9x45kg BOR)

9 Sep
- Hike: 1000m@2h, 1.5h return. Awful weather.

S: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

M: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

T: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

W: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

T: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

F: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

S: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

In article <vcHEi.99$eh3.89@trndny07>,

Tony S. said:

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

Sixteen miles for the week:
Mon: Strength training
Tue: 4 miles
Wed: 2 miles
Thu: rest day
Fri: 4 miles
Sat: rest day
Sun: 6 miles

I walked one minute between miles 2 and 3 on Tuesday; that was the only
time I walked during any of the runs this week.

Next week's plans are to increase the Tue and Fri runs to 4.5 miles, the
Wed run to 3 miles, and the Sun run to 7 miles.

Long range plans are to run the Nike Half on October 21, the Iron Girl
10 mile on Dec 2, and the Lost Dutchman half or full marathon on Feb
17th. <http://www.lostdutchmanmarathon.org/>

Past that, I don't know; I'll probably do Pat's Run in April.
<http://www.patsrun.com/>

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

On Sun, 09 Sep 2007 10:21:16 -0700, Michelle <[email hidden]>

Quoted message said:

Long range plans are to run the Nike Half on October 21, the Iron Girl
10 mile on Dec 2, and the Lost Dutchman half or full marathon on Feb
17th. <http://www.lostdutchmanmarathon.org/>

Not to be a nattering nabob, but I'd advise against the full marathon.
Get some more halfs (and just more training in general) under your
belt first. Marathons can be fun, but I can almost guarantee that a
marathon this coming February won't be fun for you, and could sour you
on the whole thing.

Karen
..

live! vicariously!

Tony S. said:

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

Mon: 2.3 miles
Tue: 2.8 miles
Wed: off
Thur: 1.75
Fri: off
Sat: 2.5
Sun: 3.5

Total: nearly 13 miles

jen

On Sun, 09 Sep 2007 00:34:35 GMT, "Tony S." <[email hidden]>

Quoted message said:

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

day miles
3 2
4 4
5 5.3
6 5.5
7 6.3
8 6.3
9 4

total 33.4
YTD total 1205.5

Short and slow week. Recovery week from the 14.2 mile race last
Sunday. By Saturday, legs had some bounce in them again.

Thinking about the Stennis Space Center Marathon in late November.

Frank

"joe positive" <[email hidden]> wrote

Quoted message said:

Not to be a nattering nabob, but I'd advise against the full marathon.
Get some more halfs (and just more training in general) under your
belt first. Marathons can be fun, but I can almost guarantee that a
marathon this coming February won't be fun for you, and could sour you
on the whole thing.

Ditto. Don't even think about it until 40 miles/week for a couple of months
is no big deal.

For some crazy reason, I figured I'd recover from the 90 minutes of racing
on Monday in just a few days. What was I smoking? Anyway, long story
short, I finally feel back to normal today.

On the good side, I've lost 5 lbs (142 after my run today, a few lbs
dehydrated, but that's the least I've weighed in 20+ years).

Next goal: 15 x 200m on the track on Tuesday or Thursday, and maybe a 5k
race next weekend.

Ultimate goal: A worthy marathon (80% wava) in the fall.

Mon: 13, incl 7 mile Baldy race from 6k' to 10,064'. 1:31:50, 2nd 55+,
47/550oa.
Tue: 7, 3.5 on strand, 3.5 on soft sand in Santa Monica. Tired.
Wed: 8 gawd awful slow 1000' climb. D was in the dirt, Rumsfeldian slog.
Thu: 12.5 2600' climb. 2 1/2 minutes/mile slow on way out, regular speed
back.
Fri: 8 easy, 900' climb, almost normal.
Sat: 18.4, 2400' climb. Felt normal, but intentionally slowed it down
20sec/mile.
Sun: 8, 1700' climb. Real easy up, 3 miles hard down. Felt pretty good.

75 miles, give or take. with 12,600 of climb.

Twittering One said:

S: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

M: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

T: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

W: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

T: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

F: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

S: Walked to Dunkin Donuts; walked to gym; walked to river; walked to
park; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to park; walked to river; walked to
Borders; walked to river; walked to hut; walked to park; walked to
hut.

Didn't you "flick your bean" somewhere in there?

In article <[email hidden]>,

joe positive said:

Not to be a nattering nabob, but I'd advise against the full
marathon. Get some more halfs (and just more training in general)
under your belt first.

That's what I pretty much thought, but the idea of possibly being ready
for one that soon is a motivating factor.

When reality takes hold again, I'll know not to attempt a full marathon
before next October at the earliest.

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

Mon-Fri DNR
Sat 0:12 2k 1mi 2 x 1km jogging to market and back get beer
Sun DNR

Filled my diesel car's tank with 30 litres of unleaded petrol on Friday
night. Doh!
But that means I have to bike/jog/walk everywhere til it's fixed so was
maybe a good thing after all :-D

BMI 24.8

9/3 bike 1:41 very easy 56% 620'
9/4 run 0:56 easy 220' cinder
9/5 bike 1:41 easy/mod, 64% 940'
9/6 run 0:50 easy 71% 220' cinder
bike 0:41 easy
9/7 off
9/8 run 1:40 easy 1260' orienteering practice
9/9 run 1:34 mod/hard 89% 180' as
10 min warm-up + 10 mile race @ MP

5:00 running, 4:03 biking

Goals:
run more, lose weight
Sept 29/39 Boulder Dash 2 day orienteering meet, NH
5ks

Considering my low running volume recently, I decided not to run the 10 mile
race all out, but at something like marathon pace, and even that was
difficult with warm, somewhat humid conditions. I think that 5k is going to
be my all-out race limit on roads anyway. OTOH, I enjoy the social aspect of
these local races so I will continue to do them.

Thinking about my running options this year, I just couldn't get excited
about another ultra, especially on light training. I was going to focus on
shorter road races, like this 10 miler, and 5ks, but that wasn't motivating
me either, though I still plan to run some 5ks. My mind always drifts back
to what first got me into long distance running 26 years ago: orienteering.

I last did a series of orienteering meets about 6 years ago, and after that
a couple of ROGAINEs, which are a lot of fun, but were more like 24 hour
hikes for us. In contrast, traditional orienteering really gets the blood
going. While it's actually a military scout exercise turned into a race, it
also has the thrill of a real hunt, and the fun of a kid's treasure hunt.

When you orienteer, you have to have complete awareness of your
surroundings. This means you not only have to keep a very close eye on the
shape of the land and it's passing features, you also have to find the path
of least resistance through the woods, which of course often means detouring
around heavy undergrowth, difficult rocky ground, steep cliffs, swamps, etc.
You also have to keep in your mind, and your attention on, the map and your
intended destination - the next checkpoint. This means you have to plan your
route for the point-to-point path of least resistance. The goal here is to
avoid excess climb, heavy undergrowth, while using trails if possible, and
other terrain features that are on the map to keep yourself oriented at all
times. For example, you might go one particular way simply because it passes
near a large cliff and that will reinforce your knowledge of where you are
while you're running hard. Running off-trail in the woods, particularly in
the northeastern USA, is a challenge that will get the heart rate right up.
It can be very frustrating also if you get lost or take the wrong route, but
the awareness-engaging experience is worth it.

This week I changed my goal from the Vermont 50k to a 2 day orienteering
meet in New Hampshire the same weekend. There are about a dozen of these
meets a year, in various parts of the country, and they're well orgranized,
normally on entirely new maps that nobody has seen before. They do this to
make it a fair competition since locals can get to know a particular map and
terrain as to have a distinct advantage.

So yesterday it was off to do some practice orienteering. Luckily, I have
many orienteering mapped areas in nearby Harriman state park. I ended up
going out in an area just south of Lake Welch beach. I chose a simple
feature for my first destination, the communications tower on the saddle of
Jackie Jones Mountain. Going uphill on the first checkpoint slowed me down
which helped reacquaint me with my terrain/map reading skills.

The huge communications tower was easy to find, though you couldn't see it
through the woods until up pretty close. Being off-trail for the first time
in a while was awkward at first as I picked my way through mountain laurel
and scrambled up some cliff sections. These woods are extremely rocky, and
have runable but knee to waist high undergrowth all over the place. But the
tree cover was nice to have on a hot day, and since I was just practicing
and not racing, I could choose my path with less haste.

Off the tower, I chose to do a segment of checkpoints that were part of a
course already on the map I was using from 7 years ago, but in the opposite
direction. This is where it got interesting, as I navigated from feature to
feature to exaggerate the terrain/map connection for practice. I
concentrated on navigation, and just jogged everything but steeper hills. I
was mostly crossing manmade trails, not running on them, but I found myself
following deer trails through the laurel and thicker growth areas. Works
good for steep terrain too - if a deer can get down it, you probably can.

After finding each of the checkpoint features and being 100% sure of where I
was on the map, I was out of water, it was getting hotter, and I'd been
off-trail for about an hour and 15 mins, so I then navigated to a trail to
finish the run on trails. It was fun being out there again, in places nobody
would *ever* get to if they weren't doing such an exercise. On one knoll,
which was a checkpoint, I paused, out in the middle of the park, not far
from trails, but about 2 miles from the nearest road. It was one of those
moments. Only about 35 miles from New York city you've got this huge
wilderness park, with bears, tons of deer, coyote, full of natural beauty
and endless interesting features.

Even when you hike or run the trails through the park (this or any park) you
miss so much because you don't really look at the terrain. You look at the
trail, then you look out at the terrain, and think oh that looks nice or
whatever. But you don't have to explore or figure out where to go. When
orienteering at least, you get to some surprising and interesting places in
the middle of nowhere, engaged with your senses and mind navigating. The
fear of getting lost and the desire to get to a certain destination keeps us
on trails, but we miss a great deal. Same goes for life I suppose.

-Tony

"Tony S." wrote
| Greetings rec.runners! Please tell us about your training week and goals.
|

mon: 7.1 mi run
tue: rest
wed: 6.3 mi run
thu: 3.2 mi run
fri: 3 mi walk
sat: 2 mi walk
sun: Montreal marathon in 3:42:05

(Hey Tony S, is it better than W's?)
new Marathon PR by 8+ min and
if it counts, also a new HM PR

total: 42.2 mi run and 5 mi walk

I2run said:

sun: Montreal marathon in 3:42:05

new Marathon PR by 8+ min and
if it counts, also a new HM PR

Wow, congrats I2!!

You'll have more to say about it, I hope?

52 miles, as

Mo 6
Tu 17 (blue planet run)
We --
Th 8
Fr 9 w/ 15 x 100m (straights/curves) 80%->95% (best 17"😉,
1 x 200m 99% (36"😉
Sa 8, 4
Su -- bad stomach again! I think just diet/sleep not andersitits.

Life getting in the way of the training I'd like to be doing, but
that's OK, the life stuff is good enough. Except for my once cast
iron stomach getting distressingly rusty. Can I blame that on the
running?

Surprised by the times on those 100's and the 200 at the track. Three
weeks ago the 200s were 3.x" slower. It still ain't exactly blazing
but I'll take whatever I can get!

upcoming
--------
18 Nov: Philthy Marathon

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." wrote
| Greetings rec.runners! Please tell us about your training week and
goals.
|

mon: 7.1 mi run
tue: rest
wed: 6.3 mi run
thu: 3.2 mi run
fri: 3 mi walk
sat: 2 mi walk
sun: Montreal marathon in 3:42:05

(Hey Tony S, is it better than W's?)
new Marathon PR by 8+ min and
if it counts, also a new HM PR

total: 42.2 mi run and 5 mi walk

Nice job, congrats on a pretty big PR! I guess the volume paid off huh? And,
yup, you bested W by a couple of minutes. Hope you share your splits and
drama.

-Tony

"I2Run" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." wrote
| Greetings rec.runners! Please tell us about your training week and
goals.
|

mon: 7.1 mi run
tue: rest
wed: 6.3 mi run
thu: 3.2 mi run
fri: 3 mi walk
sat: 2 mi walk
sun: Montreal marathon in 3:42:05

(Hey Tony S, is it better than W's?)
new Marathon PR by 8+ min and
if it counts, also a new HM PR

Nice work!!!!!!

-Doug

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

Quoted message said:

52 miles, as

Mo 6
Tu 17 (blue planet run)
We --
Th 8
Fr 9 w/ 15 x 100m (straights/curves) 80%->95% (best 17"😉,
1 x 200m 99% (36"😉
Sa 8, 4
Su -- bad stomach again! I think just diet/sleep not andersitits.

Life getting in the way of the training I'd like to be doing, but
that's OK, the life stuff is good enough. Except for my once cast
iron stomach getting distressingly rusty. Can I blame that on the
running?

Morning sickness? Drinking Chinese wine? Maybe all that horizontal
dancing is catching up. Either bump uglies or run. 😉

-Doug