Run Run Away

Question:

great week.  felt crappy at first, leftover pain and tiredness from the hard weekend.  took off monday and took it easy on tuesday.  wednesday felt crappy too but I was looking forward to the weekend weather, supposedly 55F and dry every morning, highs in the low 70s.  Friday’s run was nothing special, felt ok because the rest had caught up with me and I was holding back for the weekend.  Saturday did my longest yet, and because it was almost all flat (compared to my normal runs which are always pretty hilly) I went faster.  Felt beat down all day and thought I would take off sunday but woke up, and despite feeling tired, groogy and a little sore, couldn’t resist the urge to run because of the weather, and the fact that my USUAL right postierior tibialis pain wasn’t there.  Ran my fastest time yet for this particular hilly loop (I haven’t quite "raced" this loop yet, so I know I can do it a lot faster).  This morning I woke up feeling fuckin’ great again and did the same loop again, faster.  tuesday will be rest.  I think I’m feeling the effects of the hard 5 miles last week, and the 4 nights at altitude two weeks ago.  Feels great. m dnr, recovering from hard weekend. t 3.8mi 34:29 w 6.63mi 63:26 r dnr f 6.63    60:07 s 10.45   92:51 s 6.63    56:05 (m 6.63    55:34 fastest yet, first quarter split time wasn’t fastest)

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What is faster, brisk or moderate?

Response:

What is faster, brisk or moderate?

Brisk ~ 6:40-6:50 Moderate – 7:00-7:40 Slow – 8:30 – 9:10 – as slow as 10:00. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

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What is faster, brisk or moderate?

… to put that in relative terms, my best race is a 5:40 pace for 5 miles. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

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

Goals: keep racing in the 5-10k range. M 6 miles: 5k race 17:52 T 2×2 miles at about 5:50 pace. W 10 miles moderate pace T am: 4, brisk pace   pm: 6.5, brisk pace F am: 5, moderate pace   pm: 5.5, slow pace S 15.4 moderate pace S 9 miles 4×1200 4:07 4:11 4:07 4:13 Total: 71 if I don’t do anything else today, 76 if I feel like a 5 mile jog. The Sunday Speed workout felt very good. Timed it, but never looked at my stopwatch during reps. Just followed Dan’s "training without straining" philosophy. Ran with the stopwatch, not against it. Surprisingly, this didn’t hurt my performance in the workout at all — not only did it feel easier, but it happens to be the fastest I’ve ever performed this workout. The race and the Tuesday speed workout were slow, but that’s OK — both were in the heat, and the 5k race course had lots of turns, and no mile markers. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

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Goals: Recovery week after ramping up mileage for NYCM, in time for more endurance & LT work next week. In fact a lot of factors came together to keep my mileage way low. I could probably use the rest. Mon: DNR Tue: DNR Wed: 7 Thu: DNR Fri: 14.2, hills Sat: 4.2 easy Sun: 5 incl. 2 x 2 mile race as run portion of duathlon; 12:24, 12:46. Second coed relay team (teammate is novice cyclist in first race). Total 30.4 — Brian P. Baresch Fort Worth, Texas, USA Professional editing and proofreading If you’re going through hell, keep going. –Winston Churchill

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Slowly, slowly…

Hang in there, Anthony. Soon.. soon… jobs p.s. good to see you are getting in some activity 6 days/week.

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Goal:  Malibu bulldog 50k on 8/28.  Tough, mountainous course.  Temps usually in the 90’s. Week ending 8/07/04 Sun:  0 Extra recovery day from 50k race last Saturday. Mon:  9 sluggish, hardish 1k foot climb from pony rides to Mt. Hollywood & back. Tue:  12 Miles, 3200′ of climb, 2:05.  Lake to Echo Mtn 37:00, up technical trail from there. Wed: 7 miles easy rolling   1:02. Thu: 12 miles speed:  10 min w/u, hard climb in 11:22(155hr), 10 min j, 3 x 2:00 (2:02, 2:12, 2:00) 158hr, then to top of Mt. Hollywood, and cruise down in 3:16(pr) 145hr, 5:24 pace. Fri: 8.5 easy,  rolling trails, 124 avg hr. Sat: 22  in 3:18 on part of Bulldog 50k course.  1:45 (130 hr) out, 1:33 (135hr) back.  4k feet of climb.  96 degrees. Probably 1:15 of it was 150 hr.  Could only carry 100oz of Cytomax, drank it all.  6 Succeed caps. Total:  70.5 miles,  9k feet of climb.

Response:

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

Goal for the week: Stay injury-free and get a sun tan. Mo: Sore achilles tendons. No running. 1 hour biking, 0.5 hour walking. Tu: Still sore. Resting day. We: Still sore.. 1 hour biking. Th: 5.4 K running (at last!). 1 hour biking. 0.5 hour spin-cykling. Fr: 7.5 K running. 1 hour biking. Sa: 2.5 K running. 2 hours biking. Su: 3 hours biking. All running untimed and at relaxed speed due to high temps (30C/80F). Bjorn

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total: 83.67 miles

Karen, you’re getting scary now.  How the heck am I supposed to keep up with that? I shall  be very disappointed now if you don’t soundly thrash me in your next 5K. (Seeing as I’ve slowed to 20:42 pace now that shouldn’t be too difficult). Tim —

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Greetings, rec.runners! Please tell us about your training week and goals. 10/10/04 – LaSalle Bank Chicago Marathon. (Boston qualifier)            Goal – sub 3:30

Correction: 10/10/04 – Steamtown Marathon, Scranton PA. I just registered today. Phil M.

Response:

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

M – - T – - W – - total: 12 miles Took it easy early this week – sore calf. Getting back into it. Last couple of weeks haven’t been very good in terms of good runs and mileage. Still hoping to do a 5K soon. jobs

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– Hide quoted text — Show quoted text – Greetings, rec.runners! Please tell us about your training week and goals. Goals: keep racing in the 5-10k range. M 6 miles: 5k race 17:52 T 2×2 miles at about 5:50 pace. W 10 miles moderate pace T am: 4, brisk pace   pm: 6.5, brisk pace F am: 5, moderate pace   pm: 5.5, slow pace S 15.4 moderate pace S 9 miles 4×1200 4:07 4:11 4:07 4:13 Total: 71 if I don’t do anything else today, 76 if I feel like a 5 mile jog.

Got it, so that’s 76. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Response:

Greetings, rec.runners! Please tell us about your training week and goals. 10/10/04 – LaSalle Bank Chicago Marathon. (Boston qualifier)            Goal – sub 3:30 Correction: 10/10/04 – Steamtown Marathon, Scranton PA. I just registered today. Phil M.

I was considering this race based on the downhill nature and then remembered how my quads felt after 16 miles in Boston, the profile looks a lot like Boston without Heart Break Hill (should have been called Heat Stroke Hill this past year). Better prepare for the down hill. I’ll be interested in hearing about it after. Parker webmaster www.teamutopia-usa.com

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Goals: Get under 17:00 in 5k and 4:20 in 1500m by July 2005 Su      DNR     Mo      3       23:45 Tu      3       23:08 We      3       22:33 Th      3       22:52 Fr      3       22:28 Sa      3       23:14 I had a pretty good week.  Really this was just the beginning of base building. Ed

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- Hide quoted text — Show quoted text – Greetings, rec.runners! Please tell us about your training week and goals. 10/10/04 – LaSalle Bank Chicago Marathon. (Boston qualifier)            Goal – sub 3:30 Correction: 10/10/04 – Steamtown Marathon, Scranton PA. I just registered today. Phil M. I was considering this race based on the downhill nature and then remembered how my quads felt after 16 miles in Boston, the profile looks a lot like Boston without Heart Break Hill (should have been called Heat Stroke Hill this past year). Better prepare for the down hill. I’ll be interested in hearing about it after. Parker webmaster www.teamutopia-usa.com

I’ve done Chicago 3 times. The last time I did it was in 1998. At that time there were 17,000 finishers. The only thing I did not like about the race was that it was too crowded. In 2003 there were 32,000 finishers. In 2004 probably a lot more. I can’t imagine it being twice as crowded as the last time I ran it. I’ve also done the Lake County Marathon (now defunct). There were around 600 marathon finishers in that race. Even though I wasn’t prepared for that race, it was my favorite marathon. For a good portion of the race (mostly after the half marathon people were gone) I felt like I was out on my normal Sunday long run. Since I’ve been doing marathon training with a goal race on October 10th, I did a search on www.marathonguide.com. The Steamtown marathon seemed perfect based on the date, the weather, the crowds, the support, the course topology, and the reviews. The only downside is the quad damage caused by the amount of downhill running, especially in the first 8 miles. According to the course profile at http://www.steamtownmarathon.com/the_course.htm – From the start to .75 miles is a very steep downhill, from 3.5 to 6 is another fairly steep downhill, from 6 to 23 is a more gradual downhill, then it looks like maybe a 75′ climb from 23 to 24.5, then a 50′ climb to 25.75, then a slight downhill to the finish. I have a good amount of hills where I train here in Atlanta. However, they aren’t this long. The longest downhill stretch that I have is just under a mile at about a -5% grade. It’s hard to tell from the course profile what the grade is. I can see where this constant downhill running could cause some muscle damage by the time you hit the later miles of the race. I think the best way to control this is 1) be prepared by practising some long downhills, 2) make sure you don’t go out too fast. Are there certain types of shoes that are better for downhill running? Shoes that would minimize the impact without slowing you down. Phil M.

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Mon/wed/fri: fast walk quarter mile, then run 3 1/2 miles in about 35min. Tuesday/Thurs/sat: fast walk 4mi My goal is to loose weight (male 5"6 165 lb). This routine of mine is done in dirt road alongside the canal, i live in Phoenix, Az ,so i run when the sun is coming down (7pm). On Fri i got bored and decided to jog at 5pm , when its still pretty hot outside, damn  what a difference, i barely finished my jog with my tongue hanging out lol. I did weight 170 lb, so i managed to knock off 5lb in a month, could be cause i don’t diet.

– Hide quoted text — Show quoted text – Greetings, rec.runners! Please tell us about your training week and goals. cheers, — David (in Hamilton, ON) www.allfalldown.org www.absolutelyaccurate.com

Response:

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

Mon   0 rest                                                             Tue   6 recovery Wed   8 VO2, 6×2:30 w/1:40 rec Thu   6 recovery Fri  10 gen. aerobic Sat   7 gen. aerobic Sun  13 med. long Week    50 Year 1,411                                                       Training: Week 15 of 24-week marathon training program. Week 5 of 6-week lactate threshold phase. This week was a recovery week after several weeks in the 60+ MPW range. I think this is good because 60 MPW is really pushing the envelope for me. Next week is  back to 61, then 57-60-63-57-52-40 marathon. A nice weather front came in and cooled things off this week. Sunday’s 13-miler was with 70 deg temps. That hasn’t happened in a few months. Racing Goals:  8/21/04 – Jim Herrin Memorial Stampede 10k, Warner Robins, GA            Goal – sub 43:00  9/18/04 – One of these. Not sure yet.               ATC Singleton 10-mile, Stone Mountain, GA               Sandy Springs Lightning 10k, Sandy Springs, GA               Broad Street Ramble 10k, Augusta, GA               Asheville Half marathon, Asheville, NC 10/10/04 – LaSalle Bank Chicago Marathon. (Boston qualifier)            Goal – sub 3:30 Have a great week rec.runners. Phil M.

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Slowly, slowly… Mon:  1:05 bike HR ave 125 Tue:  3.5k run home easy Wed:  20 mins bike (HR 125), 40 mins run (133)       20 mins bike (125) Thu:  3.3k run easy Fri:  40 mins bike – hilly (130)       40 mins run (133), 17 mins bike (130) Sat:  off Sun:  15 mins bike (120), 40 mins run (133)       15 mins bike (133) Total:  30km run + bike

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– Hide quoted text — Show quoted text – goals: stay alive, upright, and moving (forward).  Upcoming races: 5K Aug 13; 15K Sept 4; 20K Sept 19; marathon Oct 10. M: AM 6.21mi (8:56) / PM 4mi untimed T: AM 4.03mi (9:06) / PM 6mi incl 2 x [1200, 800, 400, 200], 200 recovery, 400 between sets. All items were 2 – 5 seconds slower than goal time, but I ran the same times both sets.  This felt brutal. W: AM 6.21mi (8:50) / PM 4 mi untimed, sore R: AM 8.87mi incl 2 wu, 3 @ 7:33, 1 easy, 1 @ 7:11, 1.87 cd / PM 4.25 crappy sockless (I forgot ‘em) miles on the treadmill F: AM 5.57mi (8:58) / PM 3mi untimed, just over 9mpm Sa: 9.08mi (8:54) Su: 22.45mi (8:09), felt great total: 83.67 miles

Wow. You’re really ramping it up now. You’re going to fly when the marathon comes. (hey Dan, we have an 80 mpw runner here after all!) How was the run without socks ? I did a 5 miler once, and my foot was red and sore — came really close to breaking the skin, which would have been really nasty. As it happened, it was only a minor annoyance. I swear I’ll never run without socks again after that. cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

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Greetings, rec.runners! Please tell us about your training week and goals. cheers, — David (in Hamilton, ON) www.allfalldown.org www.absolutelyaccurate.com

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M: 60 min spincyle T: DNS/R W: DNS/R T: 60 min spincyle F: 60 min spincycle Goals: Keep feet on earth, mind in heaven.                    - –  //

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Monday     5 easy , 6X100 strides Tuesday     6.5 w hill repeats Wed          3.5 easy Thursday    9.6 (Pentathlon race, events: 5000m, 800m, 3200m, 400m, mile) 2.5 wu/cd Friday        0 Saturday  18 moderately hilly course Sunday      9.5 Total: 52 miles A good week, I’m planning on the Bay State Marathon on Oct 17th, I’ll do NYC easy 3 weeks later. Goals: Summer: get 5k time back down to sub 20:30 (next weekend) Fall set new 5k,10k,15k and 1/2 Marathon prs and run a Marathon PR and BQ. Current PRs on certified courses: 5k: 20:30   Watervliet Sept 2002 (flat course) 10k: 43:14 Master’s  10k  April 2003 (hilly course) 15k: 67:45 Stockadeathon  (moderately hilly course last 5k) 1/2: 1:34:30 Oleksak (hilly first 4 miles) Marathon 3:27:44 Tybee Island (flat and fast)

– Hide quoted text — Show quoted text – Greetings, rec.runners! Please tell us about your training week and goals. cheers, — David (in Hamilton, ON) www.allfalldown.org www.absolutelyaccurate.com

Response:

goals: stay alive, upright, and moving (forward).  Upcoming races: 5K Aug 13; 15K Sept 4; 20K Sept 19; marathon Oct 10. M: AM 6.21mi (8:56) / PM 4mi untimed T: AM 4.03mi (9:06) / PM 6mi incl 2 x [1200, 800, 400, 200], 200 recovery, 400 between sets. All items were 2 – 5 seconds slower than goal time, but I ran the same times both sets.  This felt brutal. W: AM 6.21mi (8:50) / PM 4 mi untimed, sore R: AM 8.87mi incl 2 wu, 3 @ 7:33, 1 easy, 1 @ 7:11, 1.87 cd / PM 4.25 crappy sockless (I forgot ‘em) miles on the treadmill F: AM 5.57mi (8:58) / PM 3mi untimed, just over 9mpm Sa: 9.08mi (8:54) Su: 22.45mi (8:09), felt great total: 83.67 miles Last week’s sore leg is still sore but less sore.  I’m slowly getting used to the schedule changes I’ve had to make since I started working. The biggest thing is trying to get enough sleep.  Friday night I was in bed by 9PM and I slept 11 hours, which is very out-of-the-ordinary for me.  I wish you could store sleep like you can store extra calories. good week all Karen

Response:

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

mon:  0:50 biked, hr 115, recovery tues:  0:40 ran flats, hr 131 wed:  1:00 biked, hr 129 thur:   dnr fri:  ~ 5:30 hiked, 14miles, (4) 3500′ mtns                   (total 40 mins downhill running) sat:   0:30 walk sun:  1:20 biked, hr 134, 25 mins tempo goals:  sept 11th 50k trail, fall orienteering This week was kind of a rest week from my long run (4+hrs) last sunday.  On friday even though we hiked easy, I overcooked it a bit by running the downhills with my buddy, and the legs were sore the next day and today felt ok on the bike but not for running.  The final descent we did dropped 1500′ in less than a mile.  Plan to do my final long run for the 50k in 2 wks, then taper for 3 wks. – Tony

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