| |
| 01 May 2008 22:19:08 |
| anders |
| Training Week Ending May 4, 2008 |
Greetings rec.runners! Please tell us about your training week and goals. |
| 02 May 2008 05:36:54 |
| anders |
| Re: Training Week Ending May 4, 2008 |
On 2 touko, 08:19, anders <hop.al...@suomi24.fi > wrote: > Greetings rec.runners! Please tell us about your training week and > goals. MON rest TUE 50 min easy run WED 7 hrs on road bike THU ditto FRI rest SAT 30 min jog SUN 30 min jog Spring is here, at last, after an unusually (outside the scale) warm winter: the forest floor is alight with wood anemones and liverleaves, the Siberian squills and the cherry trees in my garden (and the daffodils and the tulips in my neighbour's) are in full bloom; last week I wore a windproof running jacket and this week a shortsleeved bicycle jersey. Observant readers may have concluded that I am trying to escape from my running by burying myself in cycling and it's certainly true that when my running was good I had no desire to spend much, if any, time on the bike (like I used to do before my running life started) and that I feel something isn't right with the way my running progressing. (In fact I'm afraid Steve is getting better vibes from his running than I am...) Anders |
| 02 May 2008 16:27:34 |
| rms |
| Re: Training Week Ending May 4, 2008 |
> Greetings rec.runners! Please tell us about your training week and > goals. > WED 7 hrs on road bike 7hrs, nice! All on flatland, or any hills? I'll try to do this ride on the weekend, it's 10-12hrs roundtrip: http://www.nmts.org/rides/sandiaCrestClimb.htm There's a fun trailrun at the ski area in July that I'll ride to the start to on that route. MON - WED zip THU 6miles I feel recovered already from the marathon Sunday, which is a huge improvement from the Bataan marathon last month. I'm figuring the key to this was paying heed to Galloway's pre-race advice never to overextend on striding, and slow down as the muscles tighten up, thus avoiding long-term muscle damage. Close attention to every stride in the 50miler with these in mind is what will get me through this event and avoid being bed-ridden afterwards, or that's what I'm becoming convinced of. The Emergen-C/greentea mixture appears remarkably effective at loosening up stiff muscles, I don't think it's just a placebo effect. The 6day race winner's blog argument that quantity of caloric intake isn't so important, but electrolyte balance is critical, is looking good. Normal water bottles can't handle particulates (tea leaves) in the mixture, clogs them up, so how to handle creating and delivering this mixture during the 50miler is a problem that has to be solved. Also need to choose one of the '4to1' endurance mixes, gatorade won't hack it this time. FRI 6-8miles (in the evening) SAT - SUN cycling >Spring is here, at last, after an unusually (outside the scale) warm winter You should see my sister's garden in Salinas, California! A tropical jungle! rms |
| 03 May 2008 19:00:32 |
| marko |
| Re: Training Week Ending May 4, 2008 |
anders a écrit : > Greetings rec.runners! Please tell us about your training week and > goals. > ---------------------------------------------------------------------- day km mi time time/km time/mi type feel %HRavg Tue 10 6.2 00h53' 5'23" 8:40 E :-| 79 Wed 10 6.2 00h54' 5'24" 8:43 E :-( 81 Fri 14 8.7 01h16' 5'25" 8:44 E :-| 79 Sat 10 6.2 00h57' 5'44" 9:14 REC :-| 78 ---------------------------------------------------------------------- week 18 : 44 km 27 mi 04h01' ---------------------------------------------------------------------- last 8 weeks' average : 22 km 14 mi 01h59' ---------------------------------------------------------------------- year : 334 km 208 mi 29h37' ---------------------------------------------------------------------- highest mileage this year, and first time that I have four runs, but how slow I'm running! I'm still feeling overweight and undertrained, but I know, that'll soon be getting better. goals : 10k june 8th BTW anders, how could you possibly know how much you ran on sunday, while posting on friday (on 2 touko)? :-p m |
| 03 May 2008 20:31:34 |
| vecki |
| Re: Training Week Ending May 4, 2008 |
On May 2, 2:19=A0pm, anders <hop.al...@suomi24.fi > wrote: > Greetings rec.runners! Please tell us about your training week and > goals. I've been absent for a while (sickness and uni work has interfered with just about everything for the last month or so), and so my 'training' has suffered considerably. I couldn't seem to progress beyond little 4 minute runs in my half hour (and the more irregular my training became, the more likely it was to be 2 minutes at a time), so I've dialed back the speed at bit and am concerning myself more with the amount of time I spend jogging/running. I can pick up speed later, I figure. I also ventured back into the weights room for the first time in a very long time. Last Sat: 5 min walk, 20 min jog/walk (2.5 min @8.5kph/1 min @6kph), 5 min walk; weights: leg press, chest press, assisted row, and a couple others. Last Sun: 5 min walk, 20 min jog/walk (3 min @8.5kph/1min @6kph), 5 min walk. Really felt Saturday's weights in my legs, back, shoulders and arms but somehow made a small improvement. Sick this week, stuck to walking where I could and catching up on sleep when I couldn't M: 45 min walk at lunch, 10 min walk home T: 45 min walk at lunch W: blecch, slept half the day away T: 45 min walk at lunch, 10 min walk home F: 20 min walk at lunch, 10 min walk home S: nothing. No time and still feeling lousy Su: 5 min walk, 20 min jog/walk (4 min @8.5kph/1 min @6kph), 5 min walk; weights as per last Saturday. Goals for this week: Get 4 decent workouts in (Tuesday, Thursday, Saturday, Sunday). Increase running time to 6 minute blocks. For the first time in a while I don't have a uni assignment hanging over my head so should manage short of some sort of crisis *crosses fingers* ~*~ vecki, hopefully back on track |
| 04 May 2008 13:38:31 |
| Anthony |
| Re: Training Week Ending May 4, 2008 |
Not much running lately. Once or twice a week with some biking thrown in. Had a bit of ITB soreness. Anyway, my club needs me to do some races, so I ran a 5K on Friday on a sandy course which made it hard to run. Finished in 19:57 which was 9 out of 137 overall, and 4/24 in AG (40-49). Anthony. Jerusalem, Israel. |
| 04 May 2008 14:06:38 |
| martin =?UTF-8?B?csO4cmRhbQ==? |
| Re: Training Week Ending May 4, 2008 |
anders wrote: > Greetings rec.runners! Please tell us about your training week and > goals. m 9 km (sore and tired from yesterdays ½ marathon) t 18 km ~ forrest w 9 km t ~18 km flat f DNR (I just was SO lazy!!) s 10,3 km easy s 27? km (2 hours 15 min) easy excecpt last few km (met a friend and followed his 10 km pace ;-) ) total ~91 km martin, denmark |
| 04 May 2008 12:26:54 |
| Parker Race |
| Re: Training Week Ending May 4, 2008 |
"anders" <hop.allez@suomi24.fi > wrote in message news:8f00cdb6-4a3b-49a7-b583-c96bf0d5d35d@k13g2000hse.googlegroups.com... > Greetings rec.runners! Please tell us about your training week and > goals. > Mon: off Tues: 45 minutes elliptical Wed: off - head cold sinus thingy Thur: 8 mile walk Friday: 5.5 Sat: 5.5 trails - still not feeling well Sun 10 - felt crappy at first considered stoping after two miles. Something eventually clicked and I fetlt ok Total 21 miles Goals: Stick with base work. get healthy and lose some fat. I went to a Naturopathic doctor on Friday. By the way Teresa he went to school and is licensed in Arizona. New York in their wisdom doesn't license them. The plan is to reduce consumption of wheat and dairy, sugar (coffee in the morning) and cut back on caffeine. The wheat avoidance ought to help with the fat reduction, the big four problem for me Cake Cookies, ice Cream and Candy. He put me on a b vitamin supplement, and a couple of other things quercitin and Rhodiola Rosea. Also got a device like a neti pot to clean and moisturize the sinuses. He also suggested a stress test which my doctor hasn't seemed to think necessary. I have a physical coming up in a few weeks with my regular doctor so I'm going to push the issue. Races: None in the plans, maybe in the Fall. |
| 04 May 2008 11:50:56 |
| C. Dimitrakakis |
| Re: Training Week Ending May 4, 2008 |
On May 2, 7:19=A0am, anders <hop.al...@suomi24.fi > wrote: > Greetings rec.runners! Please tell us about your training week and > goals. Getting back into my weight training routine, plus a chance to bike a bit! There was a great race scheduled for saturday, in pretty much the only hilly place in Holland. Details at the end of the rerport. In view of the bike race, I tapered the leg weights for the legs this week. I eased slowly into my previous weights. Time Type Volume Time Details 28 Apr ---- OFF ----------------- Travel 29 Apr AM Run 3.2 km @ 50 2.4k + 400m@84 + 2x(20,40,60)[2'] 29 Apr PM Weights 15.4 Mg @ 60 3x5@90% Upper body, 3x8@90% Arms, 3x12@90% Legs 30 Apr ---- OFF ----------------- Queensday! 01 May AM Bike 20.0 km @ 60 Easy-medium rolling hills 02 May PM Weights 14.5 Mg @ 60 3x6RM Upper body, 3x10RM Arms 03 May AM Bike 40.0 km @ 219 MTB race, muddy, tough hills and paths 04 May PM Weights 5.8 Mg @ 45 3x5RM Lats, Shoulders Totals ------ Weights: 35.7 Mg @ 165 Run: 3.2 km @ 50 Bike: 60.0 km @ 289 Total: 504 min Goals ----- Choose next race: flat 5k mixed trail/asphalt on May 16, or 5k cross- country on May 17... the latter sounds much more fun! I hope it won't rain too much. Details ------- The race was fun. I was however quite unprepared. It was my first bike race, if that can be an excuse. However I was thinking all of the following beforehand. a) Perhaps I should get mud tires rather than semi-slicks. b) Perhaps I should get a couple of spare tubes. c) Perhaps I should get a new portable pump since I lost my last one! The reason I entered this race was that it was advertised as the 'hardest race in holland' and it took place in the hilly region near Maastricht. The highest point there is 330m. However, the race route goes up and down all the time, so the total climb must be at least 2000m (but there is no profile available, alas). In any case, I thought I'd be able to handle the hills no problem. The weather was unusually warm and dry - fortunately! While I had gone riding out in Austria and Switzerland many times, it was usually dry there and thus there was not a lot of mud. This race was short of a mud-fest, but there was much more slipperiness than I had been used to. My tyres were nowhere near up to the task. After the first hill, everybody started going down at breakneck speed - another thing I was not really used to. I hit a stone and my hopes deflated along with my front tyre. I walked back (up), only to find a mechanic at the top of the hill, who dutifully replaced my tube and gave me a spare. I did have an emergency re-fill capsule, though I had never used it.. so now I was fully equipped. I went down the hill again - losing a total of around 30minutes, I guess. The next section was horribly muddy and full of obstacles. I soon realised how mud can get in the way of things and how it can make your pedals too slippery to push against. Oh well. At some later point I missed a turn by following the road-bike signs - this fortunately was a slight shortcut and I ended up in the middle of the MTB pack. But in doing so I missed the middle checkpoint. I thought of re-climbing that section, but only briefly. I was already a bit tired. Soon, it was 2 hours, my projected finish time and I was still at km 25 or so. The rest of the race was a mix of walking and hanging on to the bars for dear life in downhill sections. Anyway, I made it. Next time I'll at least remember to bring a water bottle! |
| 04 May 2008 12:01:09 |
| jobs |
| Re: Training Week Ending May 4, 2008 |
anders wrote: > Greetings rec.runners! Please tell us about your training week and > goals. > M - - T - - W - 5 miles (no watch) T - - F - 5 miles (no watch) S - Battery replacement proved that watch is really dead. S - 5K race. 20:36. Yet another rushed race. Woke up late and got there, got my bib # and the race started just two minutes later. Without a watch, I had no idea of what pace I was doing. Had to stop for water at mile 2, but it was probably good since my legs were tiring by then. The first finisher was 15:56. jobs ** Posted from http://www.teranews.com** |
| 04 May 2008 14:35:33 |
| Frank Boettcher |
| Re: Training Week Ending May 4, 2008 |
On Thu, 1 May 2008 22:19:08 -0700 (PDT), anders <hop.allez@suomi24.fi > wrote: >Greetings rec.runners! Please tell us about your training week and >goals. > day miles 28 5.2 29 7.8 30 5 Tempo 1 6.5 2 4.5 3 7 10K race 4 4 slowly total 40 YTD total 417.5 Struggled to my first forty mile week of the year. Ran the Corinth, MS Coca Cola 10K on Saturday. My first time for this race and I found it totally enjoyable. After a night of strong thunder storms and tornados in the area, the morning of the race turned out to be perfect. About 60F with no , low humidity and bright sun at the 8:30 AM start time. Bands playing blue grass about mile two/five, then a great band playing delta blues music at the awards area. Many houses along the route had loud speakers playing recorded music. Race was a chip start, chip finish, a rarity for a race in this area. Very nice. Course a little hilly, but mostly shady. I finished 2nd of 16 in AG 60-64, and 70th of 677 overall with a 46:54. Happy with those numbers although still a few seconds off a PR. Maybe I've crossed that peak and no more PRs to come. Great awards, actually paid money to AG top three along with nice trophy, for AGs over age 25. below 25 two many eligibility problems with high school and college distance runners, so no dough. Five traveling Kenyans won the top five overall money positions, male. Locals took the five top female awards and masters/grandmasters, both genders. So I turned pro. My cash award paid for my entrance fee, gas to get there and lunch. Two or three races left in the short distance race season through the first week in June, then the final decision on whether to train for that late summer marathon. Good running all, Frank |
| 04 May 2008 22:33:49 |
| rms |
| Re: Training Week Ending May 4, 2008 |
> He put me on a b vitamin supplement, and a couple of other things > quercitin Quercetin is the ingredient the Lance-Armstrong-advertised FRS touts in it's anti-oxidant product, which also includes a vitamin spread. I didn't notice any effect when trying their (very generous) sample package, but you might check it out: www.frs.com > and Rhodiola Rosea. What's this do? rms |
| 04 May 2008 15:54:19 |
| tfactor |
| Re: Training Week Ending May 4, 2008 |
On May 2, 1:19 am, anders <hop.al...@suomi24.fi > wrote: > Greetings rec.runners! Please tell us about your training week and > goals. Runs: 7 Miles: 60.5 Long: 17.9 Time: 9:51 Half-marathon on 5/25 |
| 04 May 2008 16:02:53 |
| tfactor |
| Re: Training Week Ending May 4, 2008 |
On May 3, 11:31 pm, vecki <vecst...@gmail.com > wrote: > On May 2, 2:19 pm, anders <hop.al...@suomi24.fi> wrote: > > > Greetings rec.runners! Please tell us about your training week and > > goals. > > I've been absent for a while (sickness and uni work has interfered > with just about everything for the last month or so), and so my > 'training' has suffered considerably. I couldn't seem to progress > beyond little 4 minute runs in my half hour (and the more irregular my > training became, the more likely it was to be 2 minutes at a time), so > I've dialed back the speed at bit and am concerning myself more with > the amount of time I spend jogging/running. I can pick up speed > later, I figure. Absolutely! Focus on adding distance first, then worry about speed. |
| 04 May 2008 19:20:45 |
| D Stumpus |
| Re: Training Week Ending May 4, 2008 |
Another weak, crappy week. Those 6 weeks of lung infections really did a number to me. It's been 4 weeks since symptoms have disappeared, and no trace of any power. My best run since recovering from symptoms was 12% off pre-sickness pace, and wasn't enjoyable. Mon: 6 easy on flat streets early am. Tue: 11.5 2500' climb. 18% slower, no zip, no power, no downhill speed. Wed: 6 easy flat streets. Thu: 11.5 tempo. 12% off, no zip, etc...Downhill section has gone from 6 mins to 9+ !! Fri: 6 easy flat streets. Sat: 16, 3000' climb, no zip, no power, all I can do is slog along. Sun: 6 1800' climb, jog. 65 depressing slow miles. It feels like someone removed all my meager talent, or drained half my blood. I'm not pushing at all, not over tired, just slow and weak when running. Every day feels like I ran a hard 20 the day before (I know this from my over enthusiastic ultra training days). I took a day off last week, and it made zero difference, may try that this week. Heck, I may take 2 days off... |
| 05 May 2008 04:39:19 |
| Parker Race |
| Re: Training Week Ending May 4, 2008 |
"rms" <rsquires@REMOVEflashMOO.net > wrote in message news:hRqTj.8288$LQ4.3778@newssvr11.news.prodigy.net... >> He put me on a b vitamin supplement, and a couple of other things >> quercitin > > Quercetin is the ingredient the Lance-Armstrong-advertised FRS touts in > it's anti-oxidant product, which also includes a vitamin spread. I didn't > notice any effect when trying their (very generous) sample package, but > you might check it out: www.frs.com > >> and Rhodiola Rosea. > > What's this do? > It's supposed to improve endurance and fight fatigue among other things: http://www.sciencenews.org/view/feature/id/8936/title/Warming_to_a_Cold_War_Herb |
| 05 May 2008 08:17:07 |
| Daniel |
| Re: Training Week Ending May 4, 2008 |
Training week ending 05/04/08: Mon 2.6 mi easy Tue 4.1 mi easy Wed 0.0 1/2 hour weights Thu 4.2 mi as: warmup, 3 sets of 3X300M with 2 minute float; walk until HR returned to "walking" rate between sets; warmdown. Fri 4.2 mi easy Sat 0.0 (walked ~2.5 miles . . . ) Sun 7.2 mi, hills, harder than "easy" Total of 22.3 miles, about 4.75 hours Time On Legs including Saturday Goals: Work toward 15K ( I am aiming to improve my "total time" of best 5K + 10K + 15K at the club races during 2008 ). Looking at 20 to 30K trail runs or Half-Marathon later in the year. -- Daniel ( deltaechomike@usa.net ) |
| 05 May 2008 12:46:59 |
| Charlie Pendejo |
| Re: Training Week Ending May 4, 2008 |
32 miles, as Tu: 6 Th: 8 Fr: 8 Sa: 4 Su: 6 Still a nomad. Current roof over my head, courtesy my ex, is a nice eight mile jog home from work. Only takes 15-20 minutes longer than the train. Also picked up a folding bike and intend to commute with it on days I don't run home. |
| 06 May 2008 13:01:17 |
| Teresa Bippert-Plymate |
| Re: Training Week Ending May 4, 2008 |
anders wrote: > Greetings rec.runners! Please tell us about your training week and > goals. > > Goals: Local Grand Prix races, still holding well in AG. Next race May 18, Tucson 5000. I've been in contact with a local trainer, to work on getting me going on a plan with regular speedwork. I'll let you know what happens. Mon: Rest Day Tue: 6.3 mi @ 8:23 pace. 91F, breezy. Also 10 sets of 20 strides. A bit parched from the heat, otherwise a fine day. Wed: 6.3 mi @ 8:51 pace, 85F, windy. Ok from yesterday. Thur: 6.3 mi @ 9:38 pace, 82F, breezy. Almost stepped on the tail of a rattlesnake! Warm enough now that I must keep alert!! Fri: rest day (& mtg) Sat: 5.52 mi @ 9:13 pace. Low 60's (dawn), no problems. Sun: Cinco de Mayo 10k. 50:47. One of my slower Cinco times. Low 60's at start, ok except for a little intestinal issues. (Claude felt a bit off, too, we think the previous day's lunch was the culprit...) But I'm fine with the time. Only an AG 4th, though #3 was from out-of-state. Plenty enough to keep me up in the GP points! (And about a mile WU) Total: 31.67 Teresa in AZ |
| 06 May 2008 13:03:24 |
| Teresa Bippert-Plymate |
| Re: Training Week Ending May 4, 2008 |
Anthony wrote: > Anyway, my club needs me to do some races, so I ran > a 5K on Friday on a sandy course which made it > hard to run. > > Finished in 19:57 which was 9 out of 137 overall, > and 4/24 in AG (40-49). > > Anthony. Jerusalem, Israel. Congrats, Anthony! Pretty good time with the sand and not a lot of running lately! Hope the ITB soreness is abating. Not fun! Teresa in AZ |