Training Week Ending July 11, 2004

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Training Week Ending July 11, 2004

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SwStudio

Posted: Sat Jul 10, 2004 6:11 pm

Guest

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

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

onemarathon

Posted: Sat Jul 10, 2004 7:11 pm

Guest

In article <wJ_Hc.38815$_V4.38563@read1.cgocable.net>,
"SwStudio" <shhhh_secrets@hotmail.com> wrote:

Quote:

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

my week:

s - :45 swim workout
m - :30 test run after much rest for the ITB (been sore)
t - :45 swim workout, DNR
w - :40 run, feeling better - went for a :30 swim immediately after
t - :40 swim workout, DNR
f - :40 swim, DNR
s - :40 run (strong but paying attention to form to avoid ITB probs)

comments:

wish i could have gone out on the bike but that seems to affect the ITB
even more than running does. so instead i stuck with
conservatively-paced runs and lots of swimming. the swims are really
building upper body strength and keeping my overall aerobic conditioning
high.

goals:

keep on top of the ITBS... lots of rolling, stretching and icing for the
sore area... not to mention rest. take it easy on the running til the
end of July.

if all is well, in early August, will get back to some tempo runs and a
bit of fartlek to get me back to racing condition (i'm not far off it
now). may do a road race or two.

keep up swimming and add cycling back into the mix... nothing super
serious, but enough so i can turn in a good performance in a Sept. 4
Sprint Triathlon.

happy training,

Cam

steve common

Posted: Sun Jul 11, 2004 8:10 am

Guest

Goals : Do the 240k race again next year

Mon 0:56 10k 6mi Easy on local roads

Tue-Thu REST

Fri 14:00 103k 66mi Abandon during 240km race

Sat-Sun Sleeping, stretching, eating, drinking and spending hours
discussing race with the organisers, families and the
other runners (35 starters) of which:
- 4 finished under 34 hour time limit (winner in 27h)
- 3 finished over the 34 hour limit
- 2 eliminated - over limit at last intermediate checkpoint
- 1 eliminated ditto but finished under his own responsibility
- 25 abandons including 2nd and 3rd placed from last year
_____________
Total 15hrs 113k 72mi

Guest

Posted: Sun Jul 11, 2004 10:14 am

joe positive <kcollin5NO@swentampabayno.rr.com> wrote:
.....

Quote:

W: 4mi AM (8:57)/4.25mi PM incl 1-mile track race again (5:53, much
better)
.....

Quote:

total: 79.25 miles
.....

Quote:

Never thought I'd run a mile that started with "5."

Very nice, Karen.

Keep up that mileage and I won't be surprised
when you see a mile that starts with "4."

jobs

joe positive

Posted: Sun Jul 11, 2004 12:12 pm

Guest

goals: keep training for fall marathon (Chicago). Upcoming races: 5K
July 17; 5K Aug 13; 15K Sept 4; 20K Sept 19; marathon Oct 10.

M: 6.5mi AM (8:56)/4mi PM
T: 4mi AM (9:06)/8.5 PM incl 1-mile track race (6:08, not even close
to my goal)
W: 4mi AM (8:57)/4.25mi PM incl 1-mile track race again (5:53, much
better)
R: 7.25mi (9:06)
F: 12.5mi (8:13) incl 4 @ 7:09
Sa: 8.5mi (8:51)
Su: 19.75mi (8:12)

total: 79.25 miles

re the track races: Tuesday I ran in a heat with some of the faster
club people, and this was a bad idea. Never a good pacer to begin
with, I was unsure of how fast to go out, and demoralized by what
appeared to be a wall of backs pulling away from me. I never got very
comfortable, and everything after 800m was a death march. I was so
annoyed with myself that I decided to try again at the club's
Wednesday track session. This time I felt much better, but the real
reason I was able to go sub-6 was because a very kind soul offered to
pace me. I'm really grateful for this. Never thought I'd run a mile
that started with "5."

good week all

Karen

Brian Baresch

Posted: Sun Jul 11, 2004 12:12 pm

Guest

Goal: Keep building base for NYCM.

Mon: DNR
Tue: 8 w/ 10x100m strides
Wed: 12
Thu: 5 easy
Fri: 9
Sat: 5 easy
Sun: 17.2

Total 56.2
Year to date 1,054.8 -- cleared 1,000 miles. Whee!

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

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

Parker Race

Posted: Sun Jul 11, 2004 2:12 pm

Guest

Monday 6.25 easy 5 strides
Tuesday 8.50 1.5 mile wu, 2 X1 mile heats on the track (6:15, 6:35) 5 mile
including 30 min. tempo after
Wed 6.75 easy am 3.25 easy lunch
Thursday 4.5 easy am, 15 mile bike ride pm
Friday off
Saturday about 7 moderate pace
Sunday 13 easy trails
Totals: about 50 running 15 biking

Goals:
Get back down to racing weight (175 or less) in the next 3 weeks, Down to
176-179 range should be there soon.
Summer or early fall: get 5k time back down to sub 20:30
Fall set new 1 mile, 5k, 10k, 15k and 1/2 Marathon prs and run a Marathon PR
and BQ.

Current PRs on certified courses:
1 mile: 6:08 Colonie track meet summer 2003
5k: 20:30 Watervliet Sept 2002 (flat course)
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" <shhhh_secrets@hotmail.com> wrote in message
news:wJ_Hc.38815$_V4.38563@read1.cgocable.net...

Quote:

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

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

Tim Downie

Posted: Sun Jul 11, 2004 2:12 pm

Guest

steve common wrote:

Quote:

Goals : Do the 240k race again next year

Mon 0:56 10k 6mi Easy on local roads

Tue-Thu REST

Fri 14:00 103k 66mi Abandon during 240km race

Sat-Sun Sleeping, stretching, eating, drinking and spending hours
discussing race with the organisers, families and the
other runners (35 starters) of which:
- 4 finished under 34 hour time limit (winner in 27h)
- 3 finished over the 34 hour limit
- 2 eliminated - over limit at last intermediate checkpoint
- 1 eliminated ditto but finished under his own
responsibility
- 25 abandons including 2nd and 3rd placed from last year

Yikes! That's a heck of a dropout rate. I take it conditions weren't too
favorable this year? ;-)

Tim

--
Remove the obvious to reply by email.

SwStudio

Posted: Sun Jul 11, 2004 4:18 pm

Guest

"SwStudio" <shhhh_secrets@hotmail.com> wrote in message

Quote:

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

Second week of getting back to higher mileage as I begin to
traing for the fall season. A full marathon is likely, probably
in October.

M 3min (11mph) --->2min (8mph) x 4, 3km up
T 20km easy
W 10km LT run, 2km up, 4km down
T 18km easy
F am/8km easy
pm/(2min @ 1% incline, 4%, 8%, 10%; all @ 8mph) x 2,
3km up , 4km down
S 20km easy
S 13km easy, lst 2km @ LT

Total: 113km (70 miles)

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

SwStudio

Posted: Sun Jul 11, 2004 4:25 pm

Guest

"joe positive" <kcollin5NO@SWENtampabayNO.rr.com> wrote in message
news:rur2f0ddv128ggj94onu56gj3080u5dju2@4ax.com...

Quote:

Congratulations, Karen - very well done!

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

joe positive

Posted: Sun Jul 11, 2004 5:19 pm

Guest

On Sun, 11 Jul 2004 16:18:40 -0400, "SwStudio"
<shhhh_secrets@hotmail.com> wrote:

Quote:

Second week of getting back to higher mileage as I begin to
traing for the fall season. A full marathon is likely, probably
in October.

you are getting verrrry sleepy...

Chicago, Oct 10. Chicago, Oct 10. Chicago, Oct 10. It'd be great to
meet and say hello.

Now count back from 10; you will awake and have no memory of this
conversation.

Karen

Tim Downie

Posted: Sun Jul 11, 2004 5:19 pm

Guest

"joe positive" <kcollin5NO@SWENtampabayNO.rr.com> wrote in message
news:rur2f0ddv128ggj94onu56gj3080u5dju2@4ax.com...

Quote:

re the track races: Tuesday I ran in a heat with some of the faster
club people, and this was a bad idea. Never a good pacer to begin
with, I was unsure of how fast to go out, and demoralized by what
appeared to be a wall of backs pulling away from me. I never got very
comfortable, and everything after 800m was a death march. I was so
annoyed with myself that I decided to try again at the club's
Wednesday track session. This time I felt much better, but the real
reason I was able to go sub-6 was because a very kind soul offered to
pace me. I'm really grateful for this. Never thought I'd run a mile
that started with "5."

Congratulations again Karen! That's another one of my goals that you've
beaten me to. To be honest, I've only tried it once and it was on a grass
track but I'm sure I suffered simply from lack of pacing experience at that
distance. Like the sub-20 5K, the sub-6 mile is one of those landmark
time/distances that we all want to beat.

I just lost a week's training thanks to a very nasty bout of food poisoning
but I'm hopeful that I can get back on course for my 43 mile race in August.
If nothing else, the rest has helped my PF.

TIm

--
Remove the *obvious* to reply by mail

Dan Stumpus

Posted: Sun Jul 11, 2004 6:12 pm

Guest

Goal:
1. Get down to 140# by 8/25 for my 50k race.
2. Run some good shorter 10k's before then.
3. Run a strong, smart 50k Malibu Bulldog race.

Week ending 7/10/04
Sun: 4 mile hike up 1k mountain.
Mon: 16.5 Westridge to nike in 32:30 (10 min w/u), 145hr, 160hr at top,
then out to hub via broken arrow.
Very tired on way back, pulse 120’s. Way too hard at first. Note to self…
Tue: 8.5 mi easy, pony rides out and back.
Wed: 10 mi, 10 min jog, 800’ climb in 11:24 157avg pulse (LT for me), 5
min jog, then 4 x 2 min hard, 2 min jog, then easy climb to Mt. Hollywood &
back down.
Thu: 9 mi easy, rolling hills, dragging. 1:19
Fri: 9 mi easy, rolling hills, faster, 1:12.
Sat: 20 5,000’ climb to Mt. Wilson. Terrible run: 2:12 up, 1:30 down. 7%
slower on climb than last week.
HR only 131 on the way up, and it’s all I could manage; 112 HR on the way
down felt like I was pushing it.
I realized that I stripped a floor using Methyl Chloride on Friday, without
wearing a respirator.
Turns out the stuff binds to Hemoglobin: Low Oxygen capacity = sucky
running.
And does lots of other bad things to brains, kidneys, livers, etc…
(felt better Sunday morning – I hope I return to normal soon.)

77 miles, 9k' of climbing.

SwStudio

Posted: Sun Jul 11, 2004 7:14 pm

Guest

"Dan Stumpus" <dstumpus@mindspring.com> wrote in message

Quote:

Congratulations on your win. You are so lucky! (luck being the residue of
hard work) I ran about 10 5k's +/- 15 seconds of 16:09 and never won a
race
(got second place once).

I'd go for the 10k. A mid 33 is in the offing if the course is flat and
the day cool.

I won a 5k with a 19:28!! I was a pretty new runner, but it was a very
low-key race, obviously. ;-)

Congrats on your win, Brian - I agree, a PR is a PR and at the level
you're running now you should be proud. Very nice.

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

Guest

Posted: Sun Jul 11, 2004 7:18 pm

Danglynnn <danglynnn@hotmail.com> wrote:

Quote:

"Dan Stumpus" <dstumpus@mindspring.com> wrote in message news:<FtjIc.13824$oD3.6274@newsread1.news.pas.earthlink.net>...
Sun: 4 mile hike up 1k mountain.

Um, my math and metrics aren't that strong, but is that possible?

I think he's talking about elevation gain of 1K = 1000 feet.
Either that or the summit itself is at a height of 1000 feet.

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