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Sports » rec.running » Training Week Ending February 26, 2006
| Training Week Ending February 26, 2006 [message #864126] |
Sat, 25 February 2006 13:13 |
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Greetings, rec.runners! Please tell us about your training
week and goals.
cheers,
--
David Hirsh, director
www.urbanburn.com - half marathon, full throttle!
www.absolutelyaccurate.com - Hamilton's summer series!
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| Re: Training Week Ending February 26, 2006 [message #864163 ] |
Sat, 25 February 2006 20:11 |
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Post removed (X-No-Archive: yes)
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| Re: Training Week Ending February 26, 2006 [message #864175 ] |
Sat, 25 February 2006 23:07 |
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I noticed that it was early this weekend. Something
is afoot. Perhaps this is the start of international war.
....thehick
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| Re: Training Week Ending February 26, 2006 [message #864177 ] |
Sat, 25 February 2006 23:28 |
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thehick wrote:
> I noticed that it was early this weekend. Something
> is afoot. Perhaps this is the start of international war.
> ...thehick
Nah, David is just scared of being pre-empted again. ;-)
Tim
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| Re: Training Week Ending February 26, 2006 [message #864181 ] |
Sun, 26 February 2006 00:13 |
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"Tim Downie" <timdownie2003 [at] obvious.yahoo.co.uk> wrote in message
> thehick wrote:
>> I noticed that it was early this weekend. Something
>> is afoot. Perhaps this is the start of international war.
>> ...thehick
>
> Nah, David is just scared of being pre-empted again. ;-)
>
I started posting it on Saturday morning instead of Sunday two
weeks ago. This was in response to suggestions regarding time
zone problems, etc., and perceived greater convenience for the
group as a whole. There's no fear involved in being pre-empted.
No one replies to the immature attempts to disrupt it, Tim.
cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!
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| Re: Training Week Ending February 26, 2006 [message #864210 ] |
Sun, 26 February 2006 10:15 |
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SwStudio wrote:
> "Tim Downie" <timdownie2003 [at] obvious.yahoo.co.uk> wrote in message
>> thehick wrote:
>>> I noticed that it was early this weekend. Something
>>> is afoot. Perhaps this is the start of international war.
>>> ...thehick
>>
>> Nah, David is just scared of being pre-empted again. ;-)
>>
>
> I started posting it on Saturday morning instead of Sunday two
> weeks ago. This was in response to suggestions regarding time
> zone problems, etc., and perceived greater convenience for the
> group as a whole. There's no fear involved in being pre-empted.
> No one replies to the immature attempts to disrupt it, Tim.
Disrupt? Didn't you see the smiley? When *you* start taking a jokey remark
seriously then I think it reveals just how touchy you are on the subject.
Tim
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| Re: Training Week Ending February 26, 2006 [message #864211 ] |
Sun, 26 February 2006 10:19 |
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SwStudio a écrit :
> Greetings, rec.runners! Please tell us about your training
> week and goals.
------------------------------------------------------------ -------
day km mi time time/km time/mi type feel %HR
Tue 16.4 10.2 01h15' 4'35" 7:22 T :-| 79
Thu 11.5 7.1 00h55' 4'51" 7:49 REC :-) 73
Fri 16.4 10.2 01h11' 4'23" 7:03 I :-) 82
Sat 9 5.6 00h47' 5'15" 8:27 REC :-) 72
Sun 25.2 15.7 02h09' 5'08" 8:16 E :-( 71
------------------------------------------------------------ -------
week 8 : 79 km 49 mi 06h19'
------------------------------------------------------------ -------
last 8 weeks' average : 66 km 41 mi 05h17'
------------------------------------------------------------ -------
year : 529 km 329 mi 42h49'
------------------------------------------------------------ -------
good week mileage-wise, but probably a little too hard.
today's long run was quite difficult for me, I've never been so slow! my
legs felt so heavy!
it seems that the really good shape I had before my injury is behind me.
Tue 3km LT [at] 3'55", Fri 4*1000m [at] 3'40" as "speed work"
Next week I'll be running a HM, 5 weeks before my goal marathon race.
2 months ago while in good shape I thought I'll run it in less than 83'
but it seems that I'll be glad if I can make it under 84' (which would
still make it a PR) The other possibility is to run it [at] MP.
I'm still confident about a sub-3 marathon for april 9th
Goals : lose 1 kg, run long and fast.
races : HM march 5th
M april 9th
m
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| Re: Training Week Ending February 26, 2006 [message #864228 ] |
Sun, 26 February 2006 16:28 |
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"Tim Downie" <timdownie2003 [at] obvious.yahoo.co.uk> wrote in message
> Disrupt? Didn't you see the smiley? When *you* start taking a jokey
> remark seriously then I think it reveals just how touchy you are on the
> subject.
I didn't really notice the smiley - but for what it's worth,
I just figured you were mistaken about it. No touchiness,
or any other hidden ulterior motive no matter how much
it appears you want there to be. Honest.
cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!
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| Re: Training Week Ending February 26, 2006 [message #864230 ] |
Sun, 26 February 2006 18:02 |
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SwStudio wrote:
> "Tim Downie" <timdownie2003 [at] obvious.yahoo.co.uk> wrote in message
> > Disrupt? Didn't you see the smiley? When *you* start taking a jokey
> > remark seriously then I think it reveals just how touchy you are on the
> > subject.
>
> I didn't really notice the smiley - but for what it's worth,
> I just figured you were mistaken about it. No touchiness,
> or any other hidden ulterior motive no matter how much
> it appears you want there to be. Honest.
WTF??? David, you can't be serious here! This is one of the
touchiest, most defensive exchanges I've seen in a while. Lighten up,
man.
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| Re: Training Week Ending February 26, 2006 [message #864231 ] |
Sun, 26 February 2006 18:13 |
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SwStudio wrote:
> Greetings, rec.runners! Please tell us about your training
> week and goals.
Not sure if I am ready to jump back into weekly posting until I have a
race goal, but.... a tentative goal is:
July 8 - Grandfather Mtn Marathon (is this too nutso?)
Mon/Wed/Fri - bike to work
Tue - 6 mi hills, pretty hard
Thu - 6 mi, easy
Sun - RRCA 10 mile club challenge, hills & wind, approx. 58:40
I was really happy with today's race. About 1:20 slower than last
year, but that is on WAY less running, since I was in the middle of a
marathon buildup last winter. Not to mention that my old friend the
WAVA table is spotting me about 2 sec/mile (?) for each additional year
I slide into masters fattie-dom.
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| Re: Training Week Ending February 26, 2006 [message #864233 ] |
Sun, 26 February 2006 19:30 |
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M: 7.25
T: 6.75 with 20 X 1 min hard 1 easy
W: 5.75 easy
TH: 8 with 4 miles Marathon pace
F: off
Sa: 16 easy
Su: 13.75 on lightly snow covered trails
total: 57.50
goals:
lose weight and get to sub 180 by Spring
get to 60 miles a week
4 miler on March 11th my PR is 26:03 on this course 3 yrs ago but doubtful
I'll come near that
Possible - Oleksak 1/2 Marathon end of March
Pr'd there 3 years ago 1:34:30 but again doubt I'm ready to do that his
year.
a couple of other 5k and 5 mile races in April, May
Masters 10k in April (the course from hell)
Vermont City Marathon - May 27th hope to average 7:40 -7:45 a mile
"SwStudio" <absolutelyaccurate [at] gmail.com> wrote in message
news:VRXLf.1096$d9.918 [at] read2.cgocable.net...
> Greetings, rec.runners! Please tell us about your training
> week and goals.
>
>
>
> cheers,
> --
> David Hirsh, director
> www.urbanburn.com - half marathon, full throttle!
> www.absolutelyaccurate.com - Hamilton's summer series!
>
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| Re: Training Week Ending February 26, 2006 [message #864234 ] |
Sun, 26 February 2006 19:57 |
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"Tom B." <tom.banchy [at] gmail.com> wrote in message
> SwStudio wrote:
>> "Tim Downie" <timdownie2003 [at] obvious.yahoo.co.uk> wrote in message
>> > Disrupt? Didn't you see the smiley? When *you* start taking a jokey
>> > remark seriously then I think it reveals just how touchy you are on the
>> > subject.
>>
>> I didn't really notice the smiley - but for what it's worth,
>> I just figured you were mistaken about it. No touchiness,
>> or any other hidden ulterior motive no matter how much
>> it appears you want there to be. Honest.
>
> WTF??? David, you can't be serious here! This is one of the
> touchiest, most defensive exchanges I've seen in a while. Lighten up,
> man.
lol :-) I appreciate your sarcasm.
cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!
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| Re: Training Week Ending February 26, 2006 [message #864238 ] |
Sun, 26 February 2006 21:10 |
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SwStudio wrote:
> Greetings, rec.runners! Please tell us about your training
> week and goals.
M: --
T: 7.7mi 1h15
W: 6.6mi 1h09
T: 6.4mi 1h03
F: --
S: am: 4.4mi 41m pm: indoor soccer 40m
S: 12.4mi 2h39 trails
Goals: 3/25 KUTS 31 miler
Roger
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| Re: Training Week Ending February 26, 2006 [message #864239 ] |
Sun, 26 February 2006 21:15 |
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SwStudio wrote:
> Greetings, rec.runners! Please tell us about your training
> week and goals.
>
My birthday week. Not a great bday, I must say. But, at least it's
over.
Mon: weights & core work
Tues: no run - not feeling well
Wed: weight & core work
Thur: 2.0 mi run
Fri: no workout
Sat: 2.0 mi run
Sun: 5.25 mi run
Goal for next week: get two runs in before ski trip to Utah!!!!
Woopee....powder here I come!!!
Martha
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| Re: Training Week Ending February 26, 2006 [message #864240 ] |
Sun, 26 February 2006 21:51 |
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Sun: 21 (10:10)
Mon: 6
Tue: 13
Wed: 8
Thu: 19
Fri: 6
Sat: OFF
Total: 73 miles
All runs at easy pace ( 9:15-11:00 per mile )
Goals: lose weight; prepare for a possible spring marathon
Only a couple more weeks of running with a calorie deficit. Medium and
long runs have been a struggle on "dead" legs.
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| Re: Training Week Ending February 26, 2006 [message #864241 ] |
Sun, 26 February 2006 22:26 |
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35.70 injury-dodging miles, as
Mo: 4.90 easy + 6 x 30" strides in Philly center city + university city
Tu: DNR, more or less planned
We: 6.50 easy, planned 10 with some faster bits but my tight butt
(glutes, piriformis, and other neighbors) said no. Kinda sore for much
of the day. Iced a bit, stretched.
Th: DNR, injury avoidance. Iced once or twice, massage.
Fr: 3.40 very easy + regular easy
Sa: 7.50, 4 miles of which = race (reported in other thread). Ate
about seven thousand calories worth of Yemeni roast lamb and liver and
sweet spicy tea and bread strips with butter and honey and et cetera,
in celebration.
Su: 13.40 slowest, easiest long run in ages, discretion being the
better part of injury prevention and all.
Upcoming:
- more diligence with massage and stretching
- start reps training week of 5 Mar
- Brooklyn 1/2 marathon 18 Mar, Scotland run 10k 2 Apr
- big races = Boilermaker 9 July; fall 42k probably NYCM
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| Re: Training Week Ending February 26, 2006 [message #864242 ] |
Sun, 26 February 2006 22:33 |
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Tom B. wrote:
> July 8 - Grandfather Mtn Marathon (is this too nutso?)
"Is this too nutso" makes it intriguing. Why don't you spill a little
info, for us uninitiated.
> Sun - RRCA 10 mile club challenge, hills & wind, approx. 58:40
>
> I was really happy with today's race. About 1:20 slower than last
> year, but that is on WAY less running
Hey, nice goin'!
Tom, how long have you been running on at least a semi-regular basis?
Seems to me that we develop some kinda of "lifetime base", and we can
at least partially tap into that as long as we don't stop running
altogether for months.
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| Re: Training Week Ending February 26, 2006 [message #864243 ] |
Sun, 26 February 2006 22:41 |
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mon: 2.5 hours hiking
tues: off, something strange with lungs
wed: off, better
thur: 0:44 ran cinder (0:15 [at] 80%)
fri: 1:31 ran trails med-hard (0:45 [at] 80-85%), 1520' climb
sat: 0:32 ran easy cinder, weights/core
0:26 mtn bike
sun: 2:28 ran trails easy, 2680' climb
Strange week had me chilled after a brisk hike monday, and I thought better
of exercising for 2 days with my lungs feeling strange (fluid or something).
The rest of the week had me feeling strong and I'm way ahead of where I was
last year at this time. Today was only mid 20's f, but the wind was
sustained at 20-30 mph and it was nasty! I actually put on my skier's face
mask a couple of times when up on the mountain tops.
Goals: Run 5 days/week, gradually increasing volume, run med-long on Wed or
Thurs, and long on the weekend, every 2 weeks longer; lose weight (hasn't
happened yet); escarpment trail run July.
from today's run:
looking northeast at the Hudson river 500' below
http://i1.tinypic.com/op4h00.jpg
looking at a switchback turn on the descent to the river
http://i1.tinypic.com/op4jgn.jpg
the cinder path south cut in the hillside just above the river
http://i1.tinypic.com/op4kec.jpg
looking back at the initial descent from the 2nd peak of the 2nd leg
http://i1.tinypic.com/op4mlw.jpg
further down the same descent just before the final ascent
http://i1.tinypic.com/op4nck.jpg
-Tony
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| Re: Training Week Ending February 26, 2006 [message #864246 ] |
Sun, 26 February 2006 23:20 |
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absolutelyaccurate [at] gmail.com wrote:
> Greetings, rec.runners! Please tell us about your training
> week and goals.
Day Mi Type
------------------------------------------------------------ ----
Mon 0.00 rest
Tue 10.05 medium long (abs)
Wed 7.04 easy (weights)
Thu 5.08 easy (abs)
Fri 0.00 rest
Sat 31.07 50k race
Sun 5.97 easy
------------------------------------------------------------ ----
Week 59
Year 486
Training:
Week 13 of 20-week training plan. The 50k went pretty well. Report to
follow. Time to start hittin' the hills and the dirt.
Events:
3/18/06 Cherry Blossom Marathon, Macon GA
http://www.cherryblossommarathon.com
Used as a training run, this could fit in well with the 50-mile ultra
training plan.
4/15/06 McNaughton Park Trail Runs, Pekin IL
http://tinyurl.com/avp9c
Have a great week rec.runners.
--
Phil M.
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| Re: Training Week Ending February 26, 2006 [message #864247 ] |
Sun, 26 February 2006 23:30 |
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email_tonys [at] NOSPAMyahoo.com wrote:
> from today's run:
> looking northeast at the Hudson river 500' below
> http://i1.tinypic.com/op4h00.jpg
> looking at a switchback turn on the descent to the river
> http://i1.tinypic.com/op4jgn.jpg
> the cinder path south cut in the hillside just above the river
> http://i1.tinypic.com/op4kec.jpg
> looking back at the initial descent from the 2nd peak of the 2nd leg
> http://i1.tinypic.com/op4mlw.jpg
> further down the same descent just before the final ascent
> http://i1.tinypic.com/op4nck.jpg
Great pix Tony. Here's my run today:
http://tinyurl.com/psyy9
--
Phil M.
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| Re: Training Week Ending February 26, 2006 [message #864250 ] |
Sun, 26 February 2006 23:44 |
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SwStudio wrote:
> Greetings, rec.runners! Please tell us about your training
> week and goals.
goals: push harder when it counts. upcoming races: (probably not)
half-marathon at MP March 5; (probably) 5K March 11; marathon March 19.
M: 9mi (8:37)
T: 9.9mi (actually 16K) incl 3K/2K/1K with 3min rest; 11:42, 7:58 (oops),
3:51
W: 13mi (9:02)
R: AM, 9mi (9:10). PM, was supposed to run 4mi but didn't
F: 6mi (8:36)
Sa: 15.24 incl 15K (1:02:22, 4AG and a little PR)
Su: AM 9.11mi (8:47), PM 6mi (8:40)
total: 77.25mi, about 4mi short
At the beginning of the week my legs were still a little beat-up from the
previous week's 95, but I was recovered enough by Tuesday to get a decent
speed workout on the road. Yesterday's 15K wasn't ideal (kind of warm, and
windier than I like), but my goal was to run 6:40 pace and I (just about)
did it, so I won't complain any more about that.
One more week of big miles and then a 2-week taper. This week I will have
"easy means easy!" tattooed on my forehead so maybe I'll remember to run
the easy miles easy.
good week all
Karen
--
live! vicariously!
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| Re: Training Week Ending February 26, 2006 [message #864256 ] |
Mon, 27 February 2006 01:27 |
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"SwStudio" <absolutelyaccurate [at] gmail.com> wrote:
>Greetings, rec.runners! Please tell us about your training
>week and goals.
Goals: PB marathon (<2:55) this year
Just learned that this year's national marathon championship race is yet
again at the other end of the country (Lille in mid-May). Pfffffffff.
This was the start of a risky period for training. Two week's vacation
just bumming around at home, followed by 4 weeks of business trips get me
at my weak spot - I'm always open to bone-idleness when it's offered on a
plate.
On top of that I've had a stinking cold and it's moved down onto my (high)
chest so have been kept awake til 3 or 4am with tickly coughing fits,
until Thursday.
Despite that I did some easy sessions, a VO2 session and a longer run,
though the cough and weaker breathing are reflected in paces (200m times
are particularly eloquent). Will go see doctor tomorrow cos two weeks is a
bit too much for it to go away on it's own.
Time km mi avHR%
Mon 0:00 First day of vacation. Slept til near noon.
Tue 1:08 12 7 75 Ritual out-n-back. 5'30/k pace is usually at 70%
Wed 0:41 7 5 71 Easy round home, no time for more. Crap.
Thu 1:07 12 7 75 Take Monday and repeat.
Fri 1:03 11 7 72 Had intended to do track but no "legs" - 5'40/k :-(
Sat 1:07 13 8 79 34' up, lines. 19' down. Club track. A bit better.
10 x 200/130 in 39"-40"/46"-47" jog. Very even reps
Sun 1:42 20 12 81 Down to local lake, once round and back up.
Between 75-85% except first 10 mins. Bit better again
_________________
6:47 75km 47mi
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| Re: Training Week Ending February 26, 2006 [message #864257 ] |
Mon, 27 February 2006 01:36 |
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joe positive <kcollin5 [at] tampabay.rr.com> wrote:
>upcoming races: (probably not)
>half-marathon at MP March 5;
Deliberately "probably not" or cos you can't fit it in/don't feel up to
it?
>Sa: 15.24 incl 15K (1:02:22, 4AG and a little PR)
Nice work, with a PR and only 1 second off target pace. Nothing to
complain about there seeing how you were coming off a "mega" miles week
(for me it's mega :-)
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| Re: Training Week Ending February 26, 2006 [message #864263 ] |
Mon, 27 February 2006 03:40 |
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"joe positive" <kcollin5 [at] tampabay.rr.com> wrote in message
news:pbqMf.19315$_c.1433 [at] tornado.tampabay.rr.com...
> . This week I will have
> "easy means easy!" tattooed on my forehead so maybe I'll remember to
> run
> the easy miles easy.
It needs to be written on your shoes or the road. :)
-DF
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| Re: Training Week Ending February 26, 2006 [message #864264 ] |
Mon, 27 February 2006 03:45 |
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"Tom B." <tom.banchy [at] gmail.com> wrote in message
news:1140974010.479699.247850 [at] j33g2000cwa.googlegroups.com...
> SwStudio wrote:
> > Greetings, rec.runners! Please tell us about your training
> > week and goals.
>
> Not sure if I am ready to jump back into weekly posting until I have a
> race goal, but.... a tentative goal is:
> July 8 - Grandfather Mtn Marathon (is this too nutso?)
Looks a bit hilly but not that bad, around 2.2k climb based on the profile,
more if there are rollers. OTOH, it says the road isn't closed. As long as
there's no rule requiring you to run on only one side of the road the whole
way or something silly like that it would be fine.
> Mon/Wed/Fri - bike to work
> Tue - 6 mi hills, pretty hard
> Thu - 6 mi, easy
> Sun - RRCA 10 mile club challenge, hills & wind, approx. 58:40
>
> I was really happy with today's race. About 1:20 slower than last
> year, but that is on WAY less running, since I was in the middle of a
> marathon buildup last winter. Not to mention that my old friend the
> WAVA table is spotting me about 2 sec/mile (?) for each additional year
> I slide into masters fattie-dom.
Nice race on light training. You're over 30% faster than me at 10 miles -
sure wish I had some of that kind of distance fire in my legs!
-Tony
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| Re: Training Week Ending February 26, 2006 [message #864265 ] |
Mon, 27 February 2006 04:01 |
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Charlie Pendejo wrote:
> Tom B. wrote:
> > July 8 - Grandfather Mtn Marathon (is this too nutso?)
>
> "Is this too nutso" makes it intriguing. Why don't you spill a little
> info, for us uninitiated.
All I know so far about this race is what I've seen on the net:
http://www.hopeformarrow.org/gmminfo.htm
http://www.marathonguide.com/races/racedetails.cfm?MIDD=1162 060708
Looks really good! Sounds like a lot of fun to finish on an old-timey
cinder track way back up in the mountains, and then stick around to
watch some Highland games afterward. I'm not too put off by the
massive amount of climbing, since this is probably what I do best in
both running and cycling. I'd probably plan a couple of weekend long
runs in the "mountains" of central MD, about 90 minutes west of the
city. There are a couple of 1000+ ft climbs that I've biked in the
past, up near Camp David.
I had originally planned to race a spring marathon, to take another
shot at that elusive 2:45, but a trip to Kilimanjaro (of all places!)
in Jan/Feb pretty much derailed that. So I thought an "adventure"
marathon would be fun, and then maybe I can try another fast race in
the fall.
The main thing that concerns me about GMM is the possibility for hot
weather.
> > Sun - RRCA 10 mile club challenge, hills & wind, approx. 58:40
> >
> > I was really happy with today's race. About 1:20 slower than last
> > year, but that is on WAY less running
>
> Hey, nice goin'!
>
> Tom, how long have you been running on at least a semi-regular basis?
> Seems to me that we develop some kinda of "lifetime base", and we can
> at least partially tap into that as long as we don't stop running
> altogether for months.
Yes, I definitely agree with the "lifetime base" theory. I'd guess
I've been running about 600 miles a year on average for 12-14 years
now, with the last 2 years higher (900 and 1100 mi) once I took up
marathoning.
I think it also helps a lot to avoid any total downtime from endurance
training. Bring the running shoes on vacation, take a bike trip when
you need a break from running, row on a Concept 2 occasionally in the
winter, etc.
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| Re: Training Week Ending February 26, 2006 [message #864266 ] |
Mon, 27 February 2006 04:19 |
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105
f you w
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| Re: Training Week Ending February 26, 2006 [message #864268 ] |
Mon, 27 February 2006 04:52 |
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Tom B. wrote:
> All I know so far about this race is what I've seen on the net:
> http://www.hopeformarrow.org/gmminfo.htm
Aha. Nah, since you're doing the running and my only role is to read
about it afterward, I can confidently proclaim it's not too nutso.
Too nutso would be also racing "The Bear"
(http://www.hopeformarrow.org/bearinfo.htm) on Thursday, 36 hours
before the marathon.
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| Re: Training Week Ending February 26, 2006 [message #864273 ] |
Mon, 27 February 2006 06:54 |
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> SwStudio wrote:
>Greetings, rec.runners! Please tell us about your training
>week and goals.
Haven't posted my training week in the past but last week was a
milestone of sorts, being the first 100 mile week since having my heart
condition cured. My week runs Sat to Fri, so that's what you get :-)
Sat: 31M HSTF&L 50K
Sun: 5M trails, recovery
Mon: 12M trails easy, 2000' climb
Tue: 5M power walk/climb AM, 1500' climb; 8M trails PM easy, 1500' climb
Wed: 6M trails moderate, 1200' climb
Thu: 2M dirt road, strides
Fri: 31M trails easy, 7500' climb
Goals: *race* 50K on 3/25 with goal of beating my nemisis :-) and
setting course personal PR. Tahoe Rim Trail 100M on 7/15???
--
- The Trailrunner
Anti-Spam Alert: If you wish to reply, cut the *BS*
Trails of the Diablo Valley
*Running - Hiking - Nature*
http://www.geocities.com/yosemite/trails/6016/
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| Re: Training Week Ending February 26, 2006 [message #864274 ] |
Mon, 27 February 2006 11:24 |
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Goals: Build base and run injury-free.
Mon: 11k easy grass.
Tue: 12k easy grass. 30' bike.
Wed: 11k easy grass. 20' bike.
Thu: off
Fri: National Cross-country championships.
7k up, strides.
Course is 5 x 2k loops on grass + 200m start/finish.
5 loops in 7:42, 7:51, 7:51, 7:50 and 7:39.
Overall time 40:03 for 25th overall and 4th AG.
Felt good and steadily overtook people.
Well paced race given my current condition.
Sat: off
Sun: 6k easy grass. Right hamstring a little sore.
30' bike.
Total: 57km (35 miles).
Anthony. Jerusalem, Israel.
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| Re: Training Week Ending February 26, 2006 [message #864275 ] |
Mon, 27 February 2006 12:21 |
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Doug Freese wrote:
>
> "joe positive" <kcollin5 [at] tampabay.rr.com> wrote in message
> news:pbqMf.19315$_c.1433 [at] tornado.tampabay.rr.com...
>> . This week I will have
>> "easy means easy!" tattooed on my forehead so maybe I'll remember to
>> run
>> the easy miles easy.
>
> It needs to be written on your shoes or the road. :)
>
> -DF
No, it's for the benefit of my massive fan base - when I run, they'll read
it and shout "easy means easy!" back at me, just to remind me. It's sort
of like writing your name on your shirt for a marathon.
--
live! vicariously!
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| Re: Training Week Ending February 26, 2006 [message #864276 ] |
Mon, 27 February 2006 12:26 |
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marko kirjoitti:
> good week mileage-wise, but probably a little too hard.
Perhaps, but a little bit of a little too hard won't necessarily hurt
you - and sometimes it is just the thing to jolt you (back) into
shape(*).
> today's long run was quite difficult for me, I've never been so slow! my
> legs felt so heavy!
FWIW when your legs feel heavy on a long run, you have two or three
options: (1) stop, turn around, head for home and try again next time,
(2) slow down by 30-40s/km and see how it goes (and if not any better,
go to (1)), and (3) slow down to a jog (>6:10min/km for you?) and smell
the roses, as they say.
Sometimes there's a point in being hard to oneself, but not on your
bread-and-butter long runs.
> it seems that the really good shape I had before my injury is behind me.
(1) I think the key word in the above sentence is "seems" (unless
symptoms persist).
(2) The kind of aerobic fitness you had developed doesn't really vanish
without a trace (and certainly not so fast).
(3) The time to be in really good shape isn't now (and it wasn't two
months ago, either, if you know what I mean).
> Tue 3km LT [at] 3'55", Fri 4*1000m [at] 3'40" as "speed work"
IMHO just what the doctor would've ordered. "The train need to enter
inside you". so there's no point in doing more than what you in your
current shape, condition, form, state etc can take, digest and utilize.
> Next week I'll be running a HM, 5 weeks before my goal marathon race.
Sheesh, time flies...
> 2 months ago while in good shape I thought I'll run it in less than 83'
> but it seems that I'll be glad if I can make it under 84' (which would
> still make it a PR) The other possibility is to run it [at] MP.
Decisions, decisions:-) Running it at MP would quite probably provide a
beneficial training stimulus while making it a PR attempt would involve
some risk of a failure - so it boils down to a question of what will
suit your temperament the best: can you handle the psychological damage
of not PBing, can you get any kick out of training while others around
you are racing, etc?
Another way to look at it would be to make the choice based upon the
kind of training you want to do this week: would you like to get more
training done or would you rather taper (and recover)? Lots of
supereasy-to-easy mileage with a few fartlek bits and strides could go
together with a hard-run HM, a week of your normal training could mix
well with a MP HM, or you could just aim all cannons at that PB, come
hell or high water.
> I'm still confident about a sub-3 marathon for april 9th
I'm confident, too - namely on yours:-)
> Goals : lose 1 kg, run long and fast.
1000 grams isn't all that much and I cannot help thinking that the
mental energy of checking your weight will cost you more than that kind
of excess baggage in the marathon.
However, if you really want to lose some fat, I'd recommend some kind
of short crash diet this week or next; IMHO going on a calorie deficit
in the weeks prior to a marathon increases risks such as catching a
cold.
(*) At least that's the theory I'm banking on with my 350+km/week of XC
skiing...
Anders
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| Re: Training Week Ending February 26, 2006 [message #864278 ] |
Mon, 27 February 2006 12:25 |
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steve common wrote:
> joe positive <kcollin5 [at] tampabay.rr.com> wrote:
>
>>upcoming races: (probably not)
>>half-marathon at MP March 5;
>
> Deliberately "probably not" or cos you can't fit it in/don't feel up to
> it?
Mainly because I don't trust myself to run it at "marathon" pace, and
two-weeks-out from a marathon is not the time for such stupidity. Also,
it's expensive and inconvenient. I think I'll just incorporate some MP
into a medium-long run during the weekend. That way my only worry will be
getting up to marathon pace, not slowing down to it :-)
Karen
--
live! vicariously!
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| Re: Training Week Ending February 26, 2006 [message #864281 ] |
Mon, 27 February 2006 14:05 |
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The Trailrunner wrote:
> > SwStudio wrote:
>
> >Greetings, rec.runners! Please tell us about your training
> >week and goals.
>
> Haven't posted my training week in the past but last week was a
> milestone of sorts, being the first 100 mile week since having my heart
> condition cured. My week runs Sat to Fri, so that's what you get :-)
>
> Sat: 31M HSTF&L 50K
> Sun: 5M trails, recovery
> Mon: 12M trails easy, 2000' climb
> Tue: 5M power walk/climb AM, 1500' climb; 8M trails PM easy, 1500' climb
> Wed: 6M trails moderate, 1200' climb
> Thu: 2M dirt road, strides
> Fri: 31M trails easy, 7500' climb
Nice week. I assume you didn't run another 31 this past Saturday, which
means getting another 100 could be tough. ;-) How do you figure your
climb? GPS? Altimeter? Ever since getting a Forerunner, I've been
tracking climb, but I usually don't report it since I don't trust that
the numbers are very accurate.
> Goals: *race* 50K on 3/25 with goal of beating my nemisis
Lance? ;-)
--
Phil M.
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| Re: Training Week Ending February 26, 2006 [message #864282 ] |
Mon, 27 February 2006 14:26 |
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anders kirjoitti :
> Perhaps, but a little bit of a little too hard won't necessarily hurt
> you - and sometimes it is just the thing to jolt you (back) into
> shape(*).
that is just what keeps me going, but OTOH it is also sometimes what
puts one on the side of overtraining so... but I guess I'm beyond that
right now.
> FWIW when your legs feel heavy on a long run, you have two or three
> options: (1) stop, turn around, head for home and try again next time,
> (2) slow down by 30-40s/km and see how it goes (and if not any better,
> go to (1)), and (3) slow down to a jog (>6:10min/km for you?) and smell
> the roses, as they say.
I choosed 2, but I think I should have chosen 4, viz. try and run
faster, that might have helped, weren't I so lazy.
I often noticed that running too slow is harder than running at the
"right" rythm/pace...
>
> Sometimes there's a point in being hard to oneself, but not on your
> bread-and-butter long runs.
I seem to have well recovered from this run, but hell it was hard!
I thought about turning around, but I didn't want to lose one occasion
for a long run...
> (1) I think the key word in the above sentence is "seems" (unless
> symptoms persist).
> (2) The kind of aerobic fitness you had developed doesn't really vanish
> without a trace (and certainly not so fast).
> (3) The time to be in really good shape isn't now (and it wasn't two
> months ago, either, if you know what I mean).
you are certainly right about the 3 points, and I do thank you for the
encouragement! now regarding 3, I know exactly what you mean ;-)
> IMHO just what the doctor would've ordered. "The train need to enter
> inside you". so there's no point in doing more than what you in your
> current shape, condition, form, state etc can take, digest and utilize.
maybe you're right, but I'm in between 2 positions regarding the
up-coming HM : I know that for my main goal (april marathon) everything
is fine as of today, OTOH, if I want to run a good HM, I'm a little bit
behind it... (see next point)
> Decisions, decisions:-) Running it at MP would quite probably provide a
> beneficial training stimulus while making it a PR attempt would involve
> some risk of a failure - so it boils down to a question of what will
> suit your temperament the best: can you handle the psychological damage
> of not PBing, can you get any kick out of training while others around
> you are racing, etc?
I think that I won't be able to train while other people race around
me... so that might settle the question, although I'd rather run it [at] MP...
>
> Another way to look at it would be to make the choice based upon the
> kind of training you want to do this week: would you like to get more
> training done or would you rather taper (and recover)? Lots of
> supereasy-to-easy mileage with a few fartlek bits and strides could go
> together with a hard-run HM, a week of your normal training could mix
> well with a MP HM, or you could just aim all cannons at that PB, come
> hell or high water.
I guess this is what I'll do : train to aim for a PB, and if I feel
really bad, I'll settle [at] MP at some point during the race.
> 1000 grams isn't all that much and I cannot help thinking that the
> mental energy of checking your weight will cost you more than that kind
> of excess baggage in the marathon.
> However, if you really want to lose some fat, I'd recommend some kind
> of short crash diet this week or next; IMHO going on a calorie deficit
> in the weeks prior to a marathon increases risks such as catching a
> cold.
you're probably right, particularly considering the bad-side of training
with caloric deficit just before a marathon...
maybe, just a pair of lightier shoes might do much better!
>
>
> (*) At least that's the theory I'm banking on with my 350+km/week of XC
> skiing...
how can you handle 350kmpw of XC skiing? to me , XC skking was as "hard"
as running (or was my technique so bad?)
BTW I'd rather be XC skiing right now than running! I enjoyed it very
much, and can't wait till next winter (I don't think there'll be
sufficient snow in mid-april fot XC-S when I'll go near
Oberstdorf/Germany (I guess you know the town?))
m
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| Re: Training Week Ending February 26, 2006 [message #864283 ] |
Mon, 27 February 2006 14:33 |
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"Anthony" <anthony [at] nospam.mail.biu.ac.il> wrote:
> Overall time 40:03 for 25th overall and 4th AG.
> Felt good and steadily overtook people.
> Well paced race given my current condition.
How are things going subjectively? I believe you did sub 38' on this
course last year - were conditions similar ie is the time a decent
indication of current form?
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| Re: Training Week Ending February 26, 2006 [message #864285 ] |
Mon, 27 February 2006 14:54 |
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Anthony wrote:
> Fri: National Cross-country championships.
> Overall time 40:03 for 25th overall and 4th AG.
> Felt good and steadily overtook people.
> Well paced race given my current condition.
Anthony, that sounds terrific! Well done!
How many competitors? What was the course like? How was the weather?
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| Re: Training Week Ending February 26, 2006 [message #864289 ] |
Mon, 27 February 2006 14:56 |
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"The Trailrunner" <TheTrailhead*BS* [at] yahoo.com> wrote in message
news:4402942E.9090804 [at] yahoo.com...
>
>> SwStudio wrote:
>
>>Greetings, rec.runners! Please tell us about your training
>>week and goals.
>
> Haven't posted my training week in the past but last week was a
> milestone of sorts, being the first 100 mile week since having my
> heart condition cured. My week runs Sat to Fri, so that's what you get
> :-)
>
> Sat: 31M HSTF&L 50K
> Sun: 5M trails, recovery
> Mon: 12M trails easy, 2000' climb
> Tue: 5M power walk/climb AM, 1500' climb; 8M trails PM easy, 1500'
> climb
> Wed: 6M trails moderate, 1200' climb
> Thu: 2M dirt road, strides
> Fri: 31M trails easy, 7500' climb
Another week of mere "feats?" :) Nice show. Sounds your one on track
for TRT!!!
-DougF, Another feat runner.
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| Re: Training Week Ending February 26, 2006 [message #864292 ] |
Mon, 27 February 2006 15:46 |
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marko <personne [at] nullepart.eu> wrote:
>I think that I won't be able to train while other people race around
>me... so that might settle the question, although I'd rather run it [at] MP...
I used to hate the idea of running a HM at MP because I always said MP was
a physiological "no man's land" and as such, totally crap for training
runs.
Having forced myself to do my last pre-marathon HM at MP, I have to admit
it has a couple of advantages, though neither are to do with physical
improvements,IMO:
1) it requires a lot of mental effort to force yourself to pace correctly
and to learn the feeling of the "right" pace as tiredness slowly sets in.
Also, it's good practice for your refueling technique.
It feels good afterwards to have mastered yourself, if you manage even
pacing (you can let rip at full speed for the last couple of kms, just for
fun :-)
2) it is a test of the "rightness" of the MP you choose to run the HM at -
too easy (heart rate monitor?) and maybe the MP is too low, too hard and
maybe it's overestimated. And if it feels "just right", it's an excellent
morale booster.
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| Re: Training Week Ending February 26, 2006 [message #864293 ] |
Mon, 27 February 2006 16:26 |
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Mon 4.0 miles 10:29/mile 143 avg. HR
Tue 2.4 miles 9:12/mile 147 avg. HR
Wed 3.5 miles 9:54/mile 149 avg. HR
Thu 3.5 miles 10:00/mile 143 avg. HR
Fri 3.8 miles 10:00/mile 144 avg. HR
Sat 4.5 miles 10:22/mile 136 avg. HR
Sun 0
Also "cross training" Saturday repairing fence, disposing of piles of
brush and debris at my Dad's old place -- 5 hours. Sore Sunday night
(still sore this morning).
21.7 miles.
Peace,
--
Daniel
deltaechomike [at] usa.net
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