Run Run Away » running club » Training week ending 5/12
Training week ending 5/12
Question:
My goal for the year is a sub-20 5K. Last Sunday’s half-marathon made me pretty sore the first half of the week, and in addition, a developing cold helped to squash any desire to run any more than minimal mileage. Mon – rest Tue – 30 min cycling Fri – rest Sat – rest Total: 12 miles
Response:
goals: a couple of good mile races: June 8 and June 29 Mon 0 Tue 0 Wed 0 Thu 2 including track session to test max 100m and 200m times Fri 0 Sat 0 Sun 0 Another lazy week. At least I earned it last weekend by meeting my 21:00 5k goal. At the track, I discovered that my all out 100 and 200 meter times are 14.03 and 33.20 seconds, respectively. I also discovered that sprinting and long distance running are very different. I am more sore after 400m of hard running than I was after my 5k race last Sunday. This is important (I think) for my mile training, but I am still reading up on the subject. I’ll post questions in a couple of days. — Harold
Response:
Tell us about your training week and goals. Bernard
Well for me this was a terrible week – virtualy no training at all. All week I had either bronchitis or pneumonia (or at least symptoms suggesting one of the above). I couldn’t breathe, coughed constantly, had congestion in both the head and chest, and had serious sinus headaches. I didn’t want to live most of the week, so running was out of the question. No running at all, just a short 5 mile bike ride on saturday to loosen up the legs. However, today I felt a little better and managed to get in 3 easy miles (followed by a 15 mile bike ride). I will need to get serious though, becuse I looked on the St. George Marathon website friday and discovered that I was drawn in their lottery. That means I only have 145 days to get ready for the next maarathon. Does anybody have any hints for getting ready to run an all downhill mara??? — Bruce Las Vegas itsbs at hotmail dot com
Response:
To go out ands run "9.7" the day after a 50K race. You are wacko man. 
You’re right. But I usually don’t take Sundays off from running unless I’m sick or injurred. Mondays are the day off. :-) Besides, it was my chance to run with some of the people in my running club. And I wanted to get at least 50 miles for the week. Todd
Response:
Goals: 1 – recover correctly from 6 hour race 2 – maybe try again for a sub-3h marathon, end of June Mon OFF Tue 0h43 8,2k 5mi Recovery Wed 0h42 7,8k 5mi Recovery (felt crappy) Thu OFF Fri OFF Sat OFF Sun 1h03 12,2k 8mi Slow
Response:
It’s been a rather unceremonious week. Work expectations (had to move my classroom into a new facility…and still friggin’ teach) really got in the way of life. I never even got any climbing in. Anyway: Monday: 30 minute run, pretty slow following Sunday’s race; biked to and from work Tuesday: Rest Wednesday: 6K; 33:16 Thursday: 30 minute run Friday: Rest Saturday: Really, really rest after Friday night…:( Sunday: Rest All in all, it was a disappointing week in that I didn’t keep to my schedule. However, it’s a new week, plus I start a course at the Running Room on Friday night. Preparing for Semi (Half?) Marathon in Burlington at the end of this month. Have a great training week everyone! Brian in Hamilton
Response:
Tell us about your training week and goals. Bernard
CFS recovery blah blah – you know all this goal stuff for me by now! Monday – dnr Tuesday – 37 minute run Wednesday – dnr Thursday – running club, low key walk/run (still feels odd having somebody else set my pace!) Friday – dnr – travelled seven hours on coach to Wales Saturday – dnr – attended my charity’s AGM Sunday – dnr – just got home after seven more hours on coach Tomorrow I’m going to run …. I really feel the lack of it! Kay
Response:
HM in two weeks, goal sub 100mins Mon-2.5k up 4×1600(7:20,7:26,7:22,7:19)with 400 recovery walk/jog.2.5k down Wed-Rest Thur-11k Fartlek (4:30-5:00) pace Sat-off Total=61k Phil
Response:
An easy week of running and a busy week of work: Mon: 4 miles easy Tue: dnr, at work early Wed: dnr, lift, bike, swim instead Thu: 4.5 miles easy Fri: 3 miles easy Sat: 2.5 miles in little spurts running errands Sun: 6 miles easy Total: 20 Other: 3 swims, many lifting sessions, 2 bikes including a fast fixed gear yesterday. Miscellaneous: Saw the Cherry Blossom race on ESPN, noticed how my form was approaching what I saw (very happy about that), decided to take it the rest of the way and commit to a real ball-first footstrike. Thu/Fri/Sat runs were all short and not really easy as the change in form found me running faster than usual and required a few walking breaks, but Sunday’s run felt like a breakthrough – when focusing on forefoot landing, I’m much less beaten up at the end of a run and can hold my pace much better. But my calf muscles are still getting used to this – almost had leg cramps, especially in my calves, on the bike yesterday. "Almost" means I felt them starting several times and was able to gently stretch them before they got worse. All in all, a good week. I’m in better aerobic shape than last year but with less speedwork; this will not be a year for races, I think. =S= – Hide quoted text — Show quoted text – Tell us about your training week and goals. Bernard
Response:
And – IMHO – running waering just shorts and a t-shirts feels fantastic after wearing all those layers for the whole winter.
Amen to that! Dot
Response:
Goals: Getting back into a real running program & over an evil cold/flu. Sun: about 6 miles (1.5 – 2mi warmup + 4.3mi trail race) Mon: 3 Tue: 2 Wed: 0 (flu strikes) Thu: 2 (let’s see if I can do this) Fri: 0 (argh, still weak) Sat: 7 (I’m BACK!) Total: 20 A great week. Good to be back happy running, nina – Hide quoted text — Show quoted text – Tell us about your training week and goals.
Response:
Tell us about your training week and goals. Bernard
Goal: Resumption of healthy running after 11-week layoff due to bad achilles tendonitis. Two more shortish runs this week pain-free; would have had a third in there but came down with a cold. Still, given the absence of pain, I’ll take it. Regards, Paul
Response:
Goals for this week: get mileage back up after 5K last weekend (still a little sore). Upcoming races: 5K June 9, 10K July 4 M: 4 miles T: 3 miles W: 4 miles R: dnr F: 4 miles Sa: 8 miles Su: dnr, probably won’t walk either Total: 23 miles Last week’s silly injury (dog stepping on foot) was just about gone, but last night’s run brought the pain back with a vengeance. A rest day should help. Karen
Response:
Tell us about your training week and goals.
S DNR M DNR T 4 miles in 38:51 (back to running after a 5+ week break) W DNR T 4 miles in 39:46 (extreme humidity, warm temps, struggling last mile, now I can really feel the conditioning loss from 5 weeks off) F DNR S DNR Total: 8 miles, hope to run 3 or 4 days this week and rebuild from there.
Response:
Non training week. First post week after 1/2 marathon last Sunday: M: DNR T: DNR W: 30 minutes SLOOOOOW R: DNR F: 1 Hour at 8:30 S: DNR S: 1 hour 10 minutes at 8:10 or so One more down week and then train for a 5K
Response:
Here’s my week: Monday: 16k 1:10:59 Tuesday: 16k 1:11:13 warm Wednesday: 17.5k 1:18:31 Thursday: 8k 37:09 Friday: DNR – rest in anticipation of marathon Saturday: DNR – rest in anticipation of marathon Sunday: 42.2 k 3:01:50 (watch time) - National Capital Marathon, Ottawa, Ontario. Report to come later. Total: 99.7k – 62 miles Up next: 5 beautiful days off, no running. Bernard To reply by e-mail remove SPAM
Response:
Tell us about your training week and goals.
Mon – DNR Tue – 1.6 Wed – 11 Thu – DNR Fri – DNR Sat – Quicksilver 50K – 4:23:58 Sun – 9.7 I am extremely happy with my race at Quicksilver. I was hoping to run a 4:30 and beat that time by a good amount. Next race is the Capitol Mile in Sacramento in July. Todd
Response:
<SNIP STUFF Sunday: 42.2 k 3:01:50 (watch time) - National Capital Marathon, Ottawa, Ontario. Report to come later.
Truly awesome time. Congrats.
Response:
Tell us about your training week and goals. Mon – DNR Tue – 1.6 Wed – 11 Thu – DNR Fri – DNR Sat – Quicksilver 50K – 4:23:58 Sun – 9.7 I am extremely happy with my race at Quicksilver. I was hoping to run a 4:30 and beat that time by a good amount.
To go out ands run "9.7" the day after a 50K race. You are wacko man.
Response:
Mon: DNR – 15 km bike (work) Tue: 7.5 km / 42:20 – Felt dehydrated after 20 mins, and was walking a lot 15 km bike (work) Wed: DNR – 15 km bike (work) Thu: DNR – Went skydiving – No running or biking Fri: 7.5 km / 38:19 – Focus on cadence, not speed. But cut 2+ minutes off my best this year. Took bus to work. Sat: DNR Sun: Approx 4.2 km – 4.4 km, 20:01. Focus on cadence again. Cut the hill off from the middle 4.7 km loop of my 7.5 km. 3.5 km bike to get there and back. Total: approx. 19.3 km running, 48.5 km bike. Short term goal: 5×5 km relay on tuesday evening. Under 24 minutes. Long term goals: sub 21:30 for 5 km (I know I can do it) sub 44:00 for 10 km (Did 45:03 last year) sub 1:40 for 1/2 marathon Run another marathon under 4 hours. As for the race on tuesday, as my last 2 training runs went, I might focus on cadence, and might be able to push it to around 22:30. But my initial speed will be around 4:45 – 4:50/km with higher speed downhill, and negative splits. — Return e-mail is a spam tarpit.
Response:
Next race: Hook 5, Next Sunday. I did 2 firsts this week. Wednesday was my first dedicated hill run (about 850 feet of elevation). Thursday was my first ever interval session. Not sure if I did it right – 5×3:00 intervals (at about 5:00/mile pace) with 3:00 gentle jogs in between. Monday 7.25 miles – 48:13 (6:39/mile) Tuesday Gym Wednesday 9.75 miles – 1:06:59 (6:52/mile) Thursday 5 miles – 32:30 (6:30/mile) + Gym Friday Gym Saturday 5.7 miles – 35:33 (6:14/mile) Sunday 10.15 miles – 1:08:11 (6:43/mile) Total – 37.85 miles. — Brian Wakem
Response:
Tell us about your training week and goals. Bernard
Response:
Finally, after my 1/2 marathon last week. I did NOT train this week and I have NO goals (that sounds bad doesnt it ).
– Hide quoted text — Show quoted text – Tell us about your training week and goals. Bernard
Response:
Training week Monday- Pool. 1200m Tuesday- 10.5 mi, 50+ min Wednseday- 24 min run Thursday- DNR. Friday- Ultimate Frisbee, 1 hr 30 min Sat- Sprint Tri (race report to come) 1:27:xx. (Beat goal of 1:30!) Sunday- Easy running, biking, lots of stretching. Goals: Beat 24 min, June 22 Light the Night For Sight 5K Run another sprint tri this summer. (July 27 Powerful Peach at Ft Yargo?)
Response:
Tell us about your training week and goals.
Thanks Bernard! Goal: a decent long run. Mon rest Tue 15 min warm-up + 12 min Coopers-test (not full effort) + 15 min cool-down Wed 50 min trails Thu 60 min bike Fri rest Sat LSD 1:54:00 (not quite but almost a half-marathon) Sun rest Total 3 hrs 24 min + bike 60 min As it it Mother’s Day here in Finland: Congrats to all Mothers here in r.r.!!! Jarno + Long run report: As I have a half-marathon coming up in July this was my first real long run experience, the longest run so far had been 1:25 two weeks ago. I did a semi-carbo load on Friday-night at 8 pm, but it seems now it was timed wrong as my run on Saturday began 11am and I had to make a quick stop during my run. Then again it worked energy-wise as the long run felt extremely well and I felt strong and able the whole way – and actually had an urge to ’speed up’ on second half and moreover when I reached my goal I was very tempted to go further and get that half-marathon distance covered. Which I didn’t leaving me hungry for more later, and that was one wise decision. Drinking (half liter every 30 minutes) and gels (2) were fine – actually I think the second of the gels was perhaps un-necessary (at 1:33) but I took it in case I had gone for the whole half-marathon which I didn’t. I’m not going to discuss whether or not running that long was wise or not in the first place 
) – but I had promised myself to quit if any kind of unhealthy pain occured. None did, and I was even quite fresh after the run and allthough I felt some tingles in my legs (lower quads mostly) last night now on Sunday (day after) my legs feel a little tired in a good way but no pain and actually I feel like going for a little run, but opt for a walk if I get the chance this evening after work. I shall continue running mostly easy runs 2-3 times a week and either one long run or one half-effort Cooper’s test until July and my first real half-marathon. If a suitable 10k is available I shall run one or two in May-June. This way I’m going to run only one long run in two week period (and wont increase distance until June by more than a couple of k’s) My legs are fine, and I think that my strategy of running and logging only in terms of time (not pace) suits me fine at the moment. The advances are very easily felt, and the decresing HRavrg on my regular runs tells me my condition is improving steadily. And – IMHO – running waering just shorts and a t-shirts feels fantastic after wearing all those layers for the whole winter. Jarno — The woods are lovely, dark and deep But I have promises to keep And miles to go before I sleep And miles to go before I sleep. - Robert Frost