Run Run Away

Question:

Greetings rec.runners! Please tell us about your training week and goals. cheers, — David (in Hamilton, ON) www.allfalldown.org (my band/photo website)

Response:

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

David, thanks as always for the weekly training thread. -chris S DNR M 6 miles 1:00:30 (10:05) w/6×100 strides T 8 miles 1:17 (9:37) W DNR F DNR S 20 miles w/hills 3:24 (10:12) Total: 42 miles

Response:

David, thanks as always for the weekly training thread. -chris

Yes, thank you sooooooooo much, you went to such great pains to type that out, Thank you, great greetings, run on, congrats, way to go, nice work. There you fucking idiots, I just did your whole weeks worth of crap-posts in one sentance.

Response:

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

Goal    MCM Sunday    4.8 miles    9:20 pace Monday    DNR Tuesday    10.2 miles    9:26 pace Wednesday    6.8 miles    9:24 pace Thursday    DNR Friday    18.0 miles    9:26 pace Saturday    DNR Total    39.8 miles    9:28 pace Skip

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Goal Sydney Marathon in 3 weeks Mon 14km  5:20/km recovering from Sunday’s long run Tue 12km  5:00/km Tue  7km  4:45/km including 6×400m intervals Wed 17km  4:40/km 3×1k intervals (3:33,3:50,3:50) + 4 hills Thu 12km  5:00/km Thu  9km  4:50/km to work Thu  9km  4:50/km from work Fri  9km  5:00/km to work Fri  9km  5:00/km from work Sat DNR – rest day Sun 24+km ~4:00/km Bankstown "half marathon" Total 122km An ill-chosen week of training – although my choices are limited by family and work commitments.  Tired at start of week due to Sunday’s long run and at the end of the week from overall volume of last 2 weeks.  Then a fiasco in Sunday’s half marathon.  I and several others were mis-directed and run an extra 3+ km.  The consequent confusion, loss of concentration and rhythm saw my speed fall away in the second part of the race.  I wasn’t on-track for a great time but it was very disappointing because I didn’t get any feel for how my marathon preparation is going. Andrew

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Coming back from a month-long break. M: 3.4 miles (32:40) T: DNR W: 4 miles (37:50) T: 4.2 miles (40:39) F: 3 miles (27:34) S: DNR S: DNR – was going to run this morning, but I cut my foot while boating yesterday, and don’t think running on it today is a good idea. total: 14.6 marisa

Response:

goals: more miles, and faster; learn to race distances longer than 5K. 5K Sept 6; 20K Sept 21. M: 5.1M (9:50) T: 6.1M (9:54) W: 7.75M informal speedwork incl 2×1600 w/400 recovery (7:19, 7:14). Plyometrics during cooldown, which was kind of neat. R: 3.1M (10:15) F: 6.1M – 3M wu + 5K race (21:54, PR, 5th AG) Sa: dnr Su: 14M (9:13), longest run ever Total: 42.2 miles I’m  starting to get the hang of 5Ks – I’m learning to tell (by feel) the level of effort I can maintain for 3-or-so miles.  It’s nice to PR and know I’m getting faster, but I really don’t like 5Ks all that much.  I’d rather concentrate on doing better in longer races. Unfortunately, I suck at those.  I plugged this week’s 5K time into a equivalent-race calculator and it came up with a 10K pace that’s just appalling.  Holding that pace over 6.2 miles seems much much harder than holding my 5K pace over, well, 5K. I’ll chew on this a while.  Comments are welcome. Good week all Karen

Response:

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

you bet… s – DNR, :45 swim – drills and :15 continuous swim m – triathlon training brick (just for fun): biked :40, ran :40 t – DNR, rest w – :40 tempo run (about 8-9km) t – DNR, rest (usually bike, but an easier, recovery week this is) f – :40 fartlek run s – DNR s – about :45 open water swim with approx. 100m repeats goals: stay fit and healthy, and ready for anything. not sure if another tri will happen before the season is over. might do a duathlon in fall. will definitely put a running race or two on the calendar. Terry Fox Run in Sept. focus on speed training for the run, specifically for 5k also concentrate on speed/technique in swim dream about a better bike (maybe at Christmas… or next Father’s Day) thanks for perusing, Cam — Not every race can be a perfect experience, but every race can be a learning experience.

Response:

Greetings rec.runners! Please tell us about your training week and goals. you bet…

HE  WAS JUST

Response:

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

old goal: 10K midnight run at the end of the month and the army ten miler in VA ……. New goal: heal my ankle and increase my iron intake lessons learned: sometimes there is a reason besides just motivation and work stress for not running well and past ankle sprains can cause problems 1-2 years later… (damned prairie dog holes and legos on the stairs…) Mon: 5k, real slow.. Tues: I dunno how far….  45 minutes. Wed: 25 minutes and felt crappy. Thur : 35 minutes…  went to donate blood (regular donor) was told that I wasn’t allowed because I was anemic and should go see my GP for some iron pills.  blech. Friday: MRI results back…   My love hate relationship with my orthopedic surgeon has… intensified. MRI results back…  three inflamed tendons, 1 damaged ligament, bone floater, mild arthritis, and a "build up of " something or another (I tuned him out at this point…because he had the nerve to ask if I was running on such an ankle after I clearly told him 6 weeks ago that I was in the middle of increasing my mileage to around 30-40miles and he also said "gee.. I guess you really did have some pain."   Grrr…). Saturday:  50 minute run… real slow..sorta a "lets try this just one more time thing because perhaps it will get better…) Sunday:  DNR. Going to take two weeks off… ach.

Response:

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

M – 2 miles in 12:20 T – 2 miles in ~24:00 W – 2 miles in 15:30 T – 3.5 miles in 26:00 F – 4.5 miles in 36:00 S – 3 miles in ~24:00 S – 3 miles in ~26:00 total: 20 miles goals: sub 19 5K + sub 5 mile jobs

Response:

David, thanks as always for the weekly training thread. -chris Yes, thank you sooooooooo much, you went to such great pains to type that out, Thank you, great greetings, run on, congrats, way to go, nice work. There you fucking idiots, I just did your whole weeks worth of crap-posts in one sentance.

Why waste a sentence ? Your post was worth a month of crap just by signing your name.

Response:

Why waste a sentence ? Your post was worth a month of crap just by signing your name.

Why not, you’re wasting a perfectly good brain (at least before you fried those braion cells.)

Response:

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

Goal is still the MCM in October. Sunday: Leesburg, Va. 10k 45:26  7:20/mile 7 miles Monday: 10 miles 1:21:29 8:09/mile Tuesday: DNR Wednesday: 8 miles hills 1:13:55 9:14/mile Thursday: DNR Friday: 7 miles hills 54:00 7:43/mile Saturday: DNR Total for week: 32 miles The races tend to mess up a traing schedule because they take a lot out of me. Didn’t feel fresh again until the middle of the week so I’ll probably not have any more until after the MCM Doug Burke

Response:

Mon- 12 easy 6:35 pace Tues- AM 7 easy sub-7 pace; PM 6Xmile w/ 3min recovery including 500m jog.   5:19-5:16-5:12-5:08-5:03-4:57.    Good workout but smooth and controlled. Thurs-12 miles at 6:30 pace including 6X150m hill repeats. Fri-AM 10 miles easy sub-7 pace.  PM 9 miles easy 6:40 pace. Sat-12 miles including 6 mile tempo run at 5:36 pace.  Wanted 8 miles sub-5:30   but humidity/heat hit me pretty hard. Sun-22 mile run in 2:28.  Ran out by time 1:17 (calling it 7min/mile though I’m sure it was more like 6:45-6:50) then returned on average 30 sec/mile faster. Last 2 miles mid-5’s. Total for week: 111 miles. Andy Hass

Response:

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

Sun     14.43 miles in 2:07:16 (8:49 pace) Mon     DNR Tue     5.12 miles Wed     14.41 miles in 2:04:07 (8:37 pace) Thu     5.12 miles Fri     DNR Sat     26.32 miles in 4:16:46 (9:45 pace) Week 65.4 miles (new PR) (Distances are per Timex GPS Speed/Distance monitor.) Goals are (1) to stay on my feet and (2) the Fox Cities Marathon on September 28 (will be my first). Saturday’s run was my first attempt at covering the entire marathon distance (after prior runs of 20, 22, and 24).  I had a horrible crash and burn just after mile 23 and had to walk the final distance.  The temperature was about 90 F with a 70 F dew point.  My wife and I had consumed all of the water we had brought along and we were at a stretch of trail that offered no protection from the sun whatsoever which was beating down on us from the front.  It was an awful experience.  My wife (who was accompanying me on her bike) managed to go on ahead and return with some additional water but I still had to walk the final 3 miles.  I’m very disappointed.  It was also a frightening experience.  It felt like the end of a 10K race but that feeling didn’t ease up for hours afterward.  Even the next day I still felt odd.  Oh well.  My next attempt at over 26 will be on the 30th (will be shooting for 28). Robert – Hide quoted text — Show quoted text -cheers,

Response:

Saturday’s run was my first attempt at covering the entire marathon distance (after prior runs of 20, 22, and 24).  I had a horrible crash and burn just after mile 23 and had to walk the final distance.

Are you using anybody’s training schedule or is this one you’ve made up yourself?  I only ask because trying to run marathon race distance in training is generally considered to be "old school".  (Nothing wrong with "made up" plans per se, just that you have to have reasonble plan that’s not going to wreck your body.) Training up to and beyond race distance is fine for distances up to half-marahon but most folk reckon that running 26 miles just does too much damage to be worth doing and you’ll find that most folk here stick to a maximum long run of 20 to 22 miles. <snip  Oh well.  My next attempt at over 26 will be on the 30th (will be shooting for 28).

I’d strongly suggest that this would be a bad idea for you and that you ought to have a look at some other marathon training regimes.  If you haven’t looked already, http://www.runnersworld.com/home/0,1300,1-51-56,00.html is a reasonable place to start. Good luck in the ‘thon.  (I’m also running one on the 28th of September). Tim — Time for a new sig.

Response:

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

<< Sun – 7.4 miles, 1:14:22 Mon – DNR Tue – 4.1 miles, 41:31 Wed – 3 miles, 23:16 Thu – 3.5 miles, 33:06 Fri – DNR Sat – Grey Cloud Island River Run 10K, 56:48 Mike

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Are you using anybody’s training schedule or is this one you’ve made up yourself?  I only ask because trying to run marathon race distance in training is generally considered to be "old school".  (Nothing wrong with "made up" plans per se, just that you have to have reasonble plan that’s not going to wreck your body.)

You imply running a marathon wrecks your body? Youare doing something very wrong if you believe this crapola. Proper training can allow a marathon (26 miles) per week. You must suck terribly. Training up to and beyond race distance is fine for distances up to half-marahon but most folk reckon that running 26 miles just does too much damage to be worth doing and you’ll find that most folk here stick to a maximum long run of 20 to 22 miles.

You are a dimwit. I’d strongly suggest that this would be a bad idea for you and that you ought to have a look at some other marathon training regimes.  If you haven’t looked already, http://www.runnersworld.com/home/0,1300,1-51-56,00.html is a reasonable place to start. Good luck in the ‘thon.  (I’m also running one on the 28th of September). Tim

Listening to Tim can seriously screw up your running for years to come. So Timothy, lets put things in perspective. How long have you been a runner? how far do you run per week? Your impending silence says it all.

Response:

Tim, thanks a bunch for the input.  I’m using a plan I cobbled together myself from a number of sources, including the link you included in your post (plus Galloway and Higdon).  I "feel" like what I’m doing is proper for me.  I really want to go into the marathon knowing that I’ve already covered the distance and then some.  I’m taking it easy on those runs and going slower than I intend to in the actual race.  And I’m doing those ultra long runs only every other week.  The other weeks are half the mileage though I do include hill work.  I’m listening to my body (which has been talking to me!) and trying to be careful.  I’ve been at this now for three months and feel like I have too much to lose to screw up now.  Hopefully I won’t. Thanks again, Tim, for the reply. – Hide quoted text — Show quoted text – Are you using anybody’s training schedule or is this one you’ve made up yourself?  I only ask because trying to run marathon race distance in training is generally considered to be "old school".  (Nothing wrong with "made up" plans per se, just that you have to have reasonble plan that’s not going to wreck your body.) Training up to and beyond race distance is fine for distances up to half-marahon but most folk reckon that running 26 miles just does too much damage to be worth doing and you’ll find that most folk here stick to a maximum long run of 20 to 22 miles.

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Tim, thanks a bunch for the input.  I’m using a plan I cobbled together myself from a number of sources, including the link you included in your post (plus Galloway and Higdon).  

Assuming one does not get injured then this becomes a religious argument. In a way you are both right.  Personally I was always a fan of running 26-28 in training for both strength and confidence and worked well for me through a few dozen marathons. For those of you without years of experience about your recovery rate, I agree with Tim. When in doubt error on the short side. — Caveat Lector "the further you go outside, the further you go inside" – B. McKibben Doug Freese

Response:

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

Mon–off Tue–10.00mi 1:23:47 (8:22/mi) Thu–off Fri–4.00 mi 34:08 (8:32/mi) Sat–10.00mi 1:26:26 (8:38/mi) Sun–20.60mi 3:06:27 (9:03/mi)  first 20 miler!   mpw=52.6 4 hours.  Running a 60 mile week in two weeks, looking forward to it!                                         -jeremy — —   Jeremy Hallum, System Manager , Astronomy, University of Michigan                     "Audentis Fortuna Iuvat"

Response:

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

Goals: Saguaro National Park 8-Miler on Labor Day; Jim’s Mystery Run Sept 14 (3-8 miles??), Tucson Marathon Dec 7th; Lots of local races in between. Mon: Rest Day Tue: 7.5 mile loop in  central Calif. Took 1:08:41. Wed: 7.5 mile loop again. Saw a runner ahead going just about my      speed so caught up to her and we talked. She was 18 (to my 46!)      and she was training for her first marathon. So I tried to give      her all the pointers I could. This time the loop took 1:06:22      (an 8:51 pace) Thu: 7.5 mile loop again. Didn’t see Michelle today. Took it at an      easier pace (1:11:53). Fri: Rest Day (actually in airports most of day!) Sat: 12 miles at 9:28 pace. Noticeably hotter and humider than in Ca.,      even at 6 AM. Sun: Rested again. Actually needed to spend the day getting the house      back in reasonable order! Total: 34.5 miles Teresa in AZ

Response:

- Hide quoted text — Show quoted text – Greetings rec.runners! Please tell us about your training week and goals. Sun        14.43 miles in 2:07:16 (8:49 pace) Mon        DNR Tue        5.12 miles Wed        14.41 miles in 2:04:07 (8:37 pace) Thu        5.12 miles Fri        DNR Sat        26.32 miles in 4:16:46 (9:45 pace) Week 65.4 miles (new PR) (Distances are per Timex GPS Speed/Distance monitor.) Goals are (1) to stay on my feet and (2) the Fox Cities Marathon on September 28 (will be my first). Saturday’s run was my first attempt at covering the entire marathon distance (after prior runs of 20, 22, and 24).  I had a horrible crash and burn just after mile 23 and had to walk the final distance.  The temperature was about 90 F with a 70 F dew point.  My wife and I had consumed all of the water we had brought along and we were at a stretch of trail that offered no protection from the sun whatsoever which was beating down on us from the front.  It was an awful experience.  My wife (who was accompanying me on her bike) managed to go on ahead and return with some additional water but I still had to walk the final 3 miles.  I’m very disappointed.  It was also a frightening experience.  It felt like the end of a 10K race but that feeling didn’t ease up for hours afterward.  Even the next day I still felt odd.  Oh well.  My next attempt at over 26 will be on the 30th (will be shooting for 28). Robert cheers,

Nice week Robert but I’m curious, why are you running such long distances in your long runs? Even Pfitzinger in his hardest schedules (The more than 70 miles per week ones) only has one 20, one 22 and one 24 miles runs. Don’t know what your time goal is but it appears to me you’ll be running three marathons in six weeks. Also, do you have a time goal and if so, what is it?  Again, don’t get me wrong, nice week and great effort just be careful of over doing it. Goal #2 is not going to be possible without reaching goal #1. Doug Burke

Response:

Sunday: Leesburg, Va. 10k 45:26  7:20/mile 7 miles Monday: 10 miles 1:21:29 8:09/mile Tuesday: DNR Wednesday: 8 miles hills 1:13:55 9:14/mile Thursday: DNR Friday: 7 miles hills 54:00 7:43/mile Saturday: DNR Total for week: 32 miles The races tend to mess up a traing schedule because they take a lot out of me. Didn’t feel fresh again until the middle of the week so I’ll probably not have any more until after the MCM

Some good work last week, nevertheless. Did you consider slightly reorganizing that week so you had an off day Monday after the 10-mile race and maybe placed those other workouts Tue-Thur-Fri? Wonder if that would have helped or hurt, and I can’t remember if you have real-life schedule factors that prescribe which weekdays you can run. Good luck with your continued prep this week. chris

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