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#1: Training Week Ending July 16, 2006

Posted on 2006-07-16 10:45:16 by SwStudio

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



cheers,
--
David Hirsh, director
www.urbanburn.com - half marathon, full throttle!
www.hcatrailseries.com - Get off the road this season!
www.absolutelyaccurate.com - Hamilton's summer series!

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#2: Re: Training Week Ending July 16, 2006

Posted on 2006-07-16 16:20:33 by Karen Collins

SwStudio wrote:

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

goals: get through this endurance/strength/whattayacallit phase of training.
Upcoming races: 3-miler July 29; 4-miler sometime in August; 15K Sept 2;
marathon Sept 30.

Su: 13mi (8:17)
M: 6mi (8:32)
T: 9mi (9:01)
W: PM 10mi (8:27)
R: AM 8mi incl 10 x strides
F: 11.1mi incl botched tempo run (3mi@ 6:15,45,55; jog 1mi in disgust; 1mi @
6:42)
Sa: 10.9mi (9:15)

total: 68 miles

Friday's workout was supposed to include a 4-mile stretch at 6:40 - 6:50
pace. Stupid Me decided not to look at the watch during the first mile
("let's run by *feel*," she said naively), so when a hard effort in the 3rd
mile produced only a 6:55, I decided I'd had enough. 15 seconds later I
felt really guilty, so I jogged a mile, then ran a 6:42 mile. I didn't
realize the first mile was so whacked until after I got home.

Next week: a few more miles, a hill workout, and an MP run, yikes.

good week all

Karen

--
live! vicariously!

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#3: Re: Training Week Ending July 16, 2006

Posted on 2006-07-16 20:21:58 by Parker Race

goals: survive this heat wave and continue to get my weight down, mileage up
Doing well with the weight. Not that great with the mileage theis
week.

M: 8.25 mi
T: 9.75 mi (some on the track work)
W: 7 mi
Th: 16 mile bike ride followed by a 2.5 mile run
F: 5 mi in a steam bath
Sa: off
Sun: 15k trail race + 3.5 mile trail race

The idea was to jog the 15k and then to race the 3.5.
The 15k was a mudfest after 5 miles. Finished in 1:29:30 or so
The first mile of the second race was going well when something happened to
my right quad. It hurt bad enough that I that I was going to have to drop
out entirely. It eventually loosened up but the race was over for me. It was
ridicously hot and I ended up walking portions that were muddy and up hill.
Survived and finished in about 34:40 or soemthin like that.
The best part of the race was that I won a $15.00 gift certificate for Fleet
Feet as a middle of the pack winner in the 15k.

About 43 miles and 16 on the bike, may do a 15 miler on the bike later.
Right now I 'm going for an ice bath.

Haven't heard anything about DF in the VT 100. My two team mates who went
down to his "backyard" for a training session finished 11th (3rd woman) and
12th overall both in under 20 hours. I can't imagine even finishing with
this weather.


&gt;SwStudio&quot; &lt;<a href="mailto:absolutelyaccurate&#64;gmail.com" target="_blank">absolutelyaccurate&#64;gmail.com</a>&gt; wrote in message
&gt;news:v0nug.77989$<a href="mailto:hp.23893&#64;read2.cgocable.net..." target="_blank">hp.23893&#64;read2.cgocable.net...</a>
&gt; Greetings, rec.runners! Please tell us about your training
&gt; week and goals.
&gt;
&gt;
&gt;
&gt; cheers,
&gt; --
&gt; David Hirsh, director
&gt; www.urbanburn.com - half marathon, full throttle!
&gt; www.hcatrailseries.com - Get off the road this season!
&gt; www.absolutelyaccurate.com - Hamilton's summer series!
&gt;
&gt;

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#4: Re: Training Week Ending July 16, 2006

Posted on 2006-07-16 20:23:54 by Parker Race

&quot;Parker Race&quot; &lt;<a href="mailto:prace&#64;nycap.rr.com" target="_blank">prace&#64;nycap.rr.com</a>&gt; wrote in message
news:atvug.88800$<a href="mailto:3B.46984&#64;twister.nyroc.rr.com..." target="_blank">3B.46984&#64;twister.nyroc.rr.com...</a>
&gt; goals: survive this heat wave and continue to get my weight down, mileage
&gt; up
&gt; Doing well with the weight. Not that great with the mileage theis
&gt; The best part of the race was that I won a $15.00 gift certificate for
&gt; Fleet
&gt; Feet as a middle of the pack winner in the 15k.

Make that a $50 gift certificate!


&gt;
&gt;&gt;SwStudio&quot; &lt;<a href="mailto:absolutelyaccurate&#64;gmail.com" target="_blank">absolutelyaccurate&#64;gmail.com</a>&gt; wrote in message
&gt;&gt;news:v0nug.77989$<a href="mailto:hp.23893&#64;read2.cgocable.net..." target="_blank">hp.23893&#64;read2.cgocable.net...</a>
&gt;&gt; Greetings, rec.runners! Please tell us about your training
&gt;&gt; week and goals.
&gt;&gt;
&gt;&gt;
&gt;&gt;
&gt;&gt; cheers,
&gt;&gt; --
&gt;&gt; David Hirsh, director
&gt;&gt; www.urbanburn.com - half marathon, full throttle!
&gt;&gt; www.hcatrailseries.com - Get off the road this season!
&gt;&gt; www.absolutelyaccurate.com - Hamilton's summer series!
&gt;&gt;
&gt;&gt;
&gt;
&gt;

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#5: Re: Training Week Ending July 16, 2006

Posted on 2006-07-16 20:47:05 by email_tonys

&quot;SwStudio&quot; &lt;<a href="mailto:absolutelyaccurate&#64;gmail.com" target="_blank">absolutelyaccurate&#64;gmail.com</a>&gt; wrote in message
news:v0nug.77989$<a href="mailto:hp.23893&#64;read2.cgocable.net..." target="_blank">hp.23893&#64;read2.cgocable.net...</a>
&gt; Greetings, rec.runners! Please tell us about your training
&gt; week and goals.

7/10 off
7/11 ran 0:31 67%; m.bike 0:30
7/12 road bike 1:23, 800' climb
7/13 ran 1:33 73%; m.bike 0:39
7/14 ran 1:07 72%; m.bike 0:40
7/15 ran 0:39 67%; m.bike 0:44
7/16 ran 2:39 79%, 3,440' climb, hill repeats

Today was a mix of heat and hill training, and I felt pretty strong. I did 6
repeats on a local 570' hill that's 3/4 singletrack 1/4 road. It was 82f to
89f at the end with dew point of about 65. The heat could have been worse,
but I used it as an opportunity to practice eating and drinking, downing 4.5
liters and ~1000 calories during the run, then chasing 600 cals more down
with another liter after, and 5-6 salt tabs overall. I've been cutting back
on food in the last week, but for my hard efforts I don't believe in going
low on energy. I did the first 4 uphills pretty hard, then easy on the last
2, with a couple of the downs fairly hard also. An ice bath felt fantastic
after.

Looking forward to 2 weeks of taper (and more dieting) before the escarpment
trail run. I'm planning to do other races after this, but not sure which
ones. I'm 60% sure I'll do the Vermont 50 miler, but I plan to find another
race in August to do also.

-Tony

2006 Summary
hrs hrs long long
wk bike run run climb runs
01 3:33 0:50 0:25 2
02 1:39 2:18 1:05 300 3
03 3:17 3:01 1:15 1,260 4
04 1:37 3:05 1:32 1,460 3
05 1:14 4:24 1:55 1,560 5
06 0:20 4:36 2:07 1,720 4
07 1:08 3:24 1:14 1,280 5
08 0:26 5:15 2:28 2,680 4
09 1:49 1:33 1:01 2
10 3:17 3:43 1:21 1,180 5
11 1:56 6:10 2:49 3,180 6
12 2:20 4:16 1:21 1,160 5
13 2:52 6:03 2:15 2,100 6
14 1:47 6:32 2:43 3,140 6
15 3:12 6:21 2:09 1,060 6
16 1:57 6:09 2:35 2,250 5
17 1:58 9:04 4:28 4,940 6
18 3:41 3:59 1:21 1,580 5
19 1:44 7:42 2:39 2,280 6
20 1:59 7:32 2:38 3,200 6
21 3:04 7:39 2:29 2,540 6
22 2:17 7:45 3:38 5,480 5
23 2:58 7:23 2:27 2,400 6
24 2:23 5:21 2:53 4,000 4
25 4:10 3:47 2:01 1,620 3
26 4:01 8:41 4:17 4,800 5
27 3:54 6:27 1:31 1,200 6
28 3:56 6:29 2:39 3,440 5

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#6: Re: Training Week Ending July 16, 2006

Posted on 2006-07-16 22:20:22 by steve common

Goals :
- run some more and build up very slowly so as not hurt myself again
- run lots and lots along riverbank when I go back to UK in August
- run a sub 40' 10k in home town in September
- have some fun running year-end &quot;corridas&quot; (no, not with bulls)

First run in 9 weeks today. Legs felt like two old roofing planks and the
ankle is way off 100% yet BUT despite a lack of physical pleasure - the
first 30 mins are the worst even when on top form - it was a fantastic
mental boost, to just run again. Ankle is no worse for it either so...
YESSSSS!

Mon-Sat 0:00

Sun 0:30 4.8k 3.0mi 134bpm 6'15/km 10'/mi pace. Storm coming, 35°C/95°F

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#7: Re: Training Week Ending July 16, 2006

Posted on 2006-07-16 23:58:10 by email_tonys

&quot;Parker Race&quot; &lt;<a href="mailto:prace&#64;nycap.rr.com" target="_blank">prace&#64;nycap.rr.com</a>&gt; wrote in message
news:atvug.88800$<a href="mailto:3B.46984&#64;twister.nyroc.rr.com..." target="_blank">3B.46984&#64;twister.nyroc.rr.com...</a>
&gt; goals: survive this heat wave and continue to get my weight down, mileage
up
&gt; Doing well with the weight. Not that great with the mileage
theis
&gt; week.
&gt;
&gt; M: 8.25 mi
&gt; T: 9.75 mi (some on the track work)
&gt; W: 7 mi
&gt; Th: 16 mile bike ride followed by a 2.5 mile run
&gt; F: 5 mi in a steam bath
&gt; Sa: off
&gt; Sun: 15k trail race + 3.5 mile trail race

Indian ladder? I'd like to do that one, but for me it's too close to the
escarpment run.

&gt; The idea was to jog the 15k and then to race the 3.5.
&gt; The 15k was a mudfest after 5 miles. Finished in 1:29:30 or so
&gt; The first mile of the second race was going well when something happened
to
&gt; my right quad. It hurt bad enough that I that I was going to have to drop
&gt; out entirely. It eventually loosened up but the race was over for me. It
was
&gt; ridicously hot and I ended up walking portions that were muddy and up
hill.
&gt; Survived and finished in about 34:40 or soemthin like that.
&gt; The best part of the race was that I won a $15.00 gift certificate for
Fleet
&gt; Feet as a middle of the pack winner in the 15k.
&gt;
&gt; About 43 miles and 16 on the bike, may do a 15 miler on the bike later.
&gt; Right now I 'm going for an ice bath.

Ice bath great idea - nothing beats that after a race or a hard training run
in hot weather. As for the bike ride later after a race, don't you feel that
would compromise your recovery? It would for me even if done very easy.

&gt; Haven't heard anything about DF in the VT 100. My two team mates who went
&gt; down to his &quot;backyard&quot; for a training session finished 11th (3rd woman)
and
&gt; 12th overall both in under 20 hours. I can't imagine even finishing with
&gt; this weather.

Your teammates did great! Like you, I still can't imagine trying to run on a
summer day for 20 or 24 hours.

-Tony

&gt; &gt;SwStudio&quot; &lt;<a href="mailto:absolutelyaccurate&#64;gmail.com" target="_blank">absolutelyaccurate&#64;gmail.com</a>&gt; wrote in message
&gt; &gt;news:v0nug.77989$<a href="mailto:hp.23893&#64;read2.cgocable.net..." target="_blank">hp.23893&#64;read2.cgocable.net...</a>
&gt; &gt; Greetings, rec.runners! Please tell us about your training
&gt; &gt; week and goals.
&gt; &gt;
&gt; &gt;
&gt; &gt;
&gt; &gt; cheers,
&gt; &gt; --
&gt; &gt; David Hirsh, director
&gt; &gt; www.urbanburn.com - half marathon, full throttle!
&gt; &gt; www.hcatrailseries.com - Get off the road this season!
&gt; &gt; www.absolutelyaccurate.com - Hamilton's summer series!
&gt; &gt;
&gt; &gt;
&gt;
&gt;

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#8: Re: Training Week Ending July 16, 2006

Posted on 2006-07-17 00:21:05 by Parker Race

&quot;Tony S.&quot; &lt;<a href="mailto:email_tonys&#64;yahoo.com" target="_blank">email_tonys&#64;yahoo.com</a>&gt; wrote in message
news:SDyug.5334$<a href="mailto:Ss2.2287&#64;trnddc01..." target="_blank">Ss2.2287&#64;trnddc01...</a>
&gt; &quot;Parker Race&quot; &lt;<a href="mailto:prace&#64;nycap.rr.com" target="_blank">prace&#64;nycap.rr.com</a>&gt; wrote in message
&gt; news:atvug.88800$<a href="mailto:3B.46984&#64;twister.nyroc.rr.com..." target="_blank">3B.46984&#64;twister.nyroc.rr.com...</a>
&gt;&gt; goals: survive this heat wave and continue to get my weight down, mileage
&gt; up
&gt;&gt; Doing well with the weight. Not that great with the mileage
&gt; theis
&gt;&gt; week.
&gt;&gt;
&gt;&gt; M: 8.25 mi
&gt;&gt; T: 9.75 mi (some on the track work)
&gt;&gt; W: 7 mi
&gt;&gt; Th: 16 mile bike ride followed by a 2.5 mile run
&gt;&gt; F: 5 mi in a steam bath
&gt;&gt; Sa: off
&gt;&gt; Sun: 15k trail race + 3.5 mile trail race
&gt;
&gt; Indian ladder? I'd like to do that one, but for me it's too close to the
&gt; escarpment run.

Yes it was Indian Ladder, but it's not really that tough of a race though
the mud an heat made it worse than usual.
You should be able to do it and recover in 2 weeks or is it more that it
prevents you from other training?

&gt;&gt; About 43 miles and 16 on the bike, may do a 15 miler on the bike later.
&gt;&gt; Right now I 'm going for an ice bath.
&gt;
&gt; Ice bath great idea - nothing beats that after a race or a hard training
&gt; run
&gt; in hot weather. As for the bike ride later after a race, don't you feel
&gt; that
&gt; would compromise your recovery? It would for me even if done very easy.

Usually I would just jump in the pool at Thatcher Park but it's closed for
renovations this year.
I skipped the ride, I m just feeling short on mileage this week not a good
reason to do it and it's still hotter than heck.
Hopefully the heat and humidity will break.

&gt;&gt; Haven't heard anything about DF in the VT 100. My two team mates who went
&gt;&gt; down to his &quot;backyard&quot; for a training session finished 11th (3rd woman)
&gt; and
&gt;&gt; 12th overall both in under 20 hours. I can't imagine even finishing with
&gt;&gt; this weather.
&gt;
&gt; Your teammates did great! Like you, I still can't imagine trying to run on
&gt; a
&gt; summer day for 20 or 24 hours.

Yes they did. Looks like the the woman could be a force in Ultras if she
keeps it up.

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#9: Re: Training Week Ending July 16, 2006

Posted on 2006-07-17 01:16:59 by marathonman

Training week starting July 9th
Sunday- 12.2 miles 1:20:46 6:37 ppm
Monday - 6.4 miles 41:36 6:30 ppm
Tuesday - 8 x 200 intervals between 32.5 - 34.4
Wednesday - 5 miles 30:20 HOT!!!!
Thursday - 3.6 miles 24:44 easy
Friday - Rest Day
Saturday - 5 x 800 between 2:39 - 2:41 negative splits. First 400 a
little slower than second 400.
37.2 miles total for week.
I'm starting to train for a fall marathon.
Happy Training,
Scott

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#10: Re: Training Week Ending July 16, 2006

Posted on 2006-07-17 02:38:49 by Dot

Parker Race wrote:
&gt;
&gt; Haven't heard anything about DF in the VT 100. My two team mates who went
&gt; down to his &quot;backyard&quot; for a training session finished 11th (3rd woman) and
&gt; 12th overall both in under 20 hours. I can't imagine even finishing with
&gt; this weather.
&gt;
<a href="http://www.vermont100.com/html/2006_results.html" target="_blank">http://www.vermont100.com/html/2006_results.html</a>

Doug did really well for the heat. Congratulations!!
I see some reputable names after him.
Dean Karnazes won. Top women have been doing well - overall 3rd at
WS100, 2nd at VT100, 3rd at HR100.

Dot

--
&quot;Success is different things to different people&quot;
-Bernd Heinrich in Racing the Antelope

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#11: Re: Training Week Ending July 16, 2006

Posted on 2006-07-17 03:18:08 by Frank Boettcher

On Sun, 16 Jul 2006 04:45:16 -0400, &quot;SwStudio&quot;
&lt;<a href="mailto:absolutelyaccurate&#64;gmail.com" target="_blank">absolutelyaccurate&#64;gmail.com</a>&gt; wrote:

&gt;Greetings, rec.runners! Please tell us about your training
&gt;week and goals.
&gt;
&gt;
&gt;
&gt;cheers,



Mon. - 5 miles
Tues - 5 miles
Wed - 5 miles
Thurs through Sunday - dnr; could not run.

Working in my shop Wed changing a blade on a radial arm saw, crawled
under the saw to plug it in and zigged when I shulda zagged. Back
went out, pain severe, out for the rest of the week. Feeling much
better, will start back tomorrow.

Total 15 miles

At least it broke my boring run reports.

Frank

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#12: Re: Training Week Ending July 16, 2006

Posted on 2006-07-17 03:18:08 by email_tonys

&quot;Dot&quot; &lt;dot.h@#duh?att.net&gt; wrote in message
news:t_Aug.403086$<a href="mailto:Fs1.380424&#64;bgtnsc05-news.ops.worldnet.att.net..." target="_blank">Fs1.380424&#64;bgtnsc05-news.ops.worldnet.att.net...</a>
&gt; Parker Race wrote:
&gt; &gt;
&gt; &gt; Haven't heard anything about DF in the VT 100. My two team mates who
went
&gt; &gt; down to his &quot;backyard&quot; for a training session finished 11th (3rd woman)
and
&gt; &gt; 12th overall both in under 20 hours. I can't imagine even finishing with
&gt; &gt; this weather.
&gt; &gt;
&gt; <a href="http://www.vermont100.com/html/2006_results.html" target="_blank">http://www.vermont100.com/html/2006_results.html</a>
&gt;
&gt; Doug did really well for the heat. Congratulations!!
&gt; I see some reputable names after him.
&gt; Dean Karnazes won. Top women have been doing well - overall 3rd at
&gt; WS100, 2nd at VT100, 3rd at HR100.
&gt;
&gt; Dot

Dean sure gets around doesn't he. I'm glad to see he's still running
bona-fide ultras. Heck yea, very good result for DF. He did well despite an
injury setback and limited heat training this year.

-Tony

&gt; --
&gt; &quot;Success is different things to different people&quot;
&gt; -Bernd Heinrich in Racing the Antelope
&gt;

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