Training week ending Nov 8 2009
John Hurley
goals.
Michelle
<f898fbed-30e1-4fe1...@a31g2000yqn.googlegroups.com>,
John Hurley <johnb...@sbcglobal.net> wrote:
> Greetings wreck runners! Please tell us about your training week and
> goals.
Today marked the last day of the eighth week of my marathon training; only
ten more weeks to go.
11/03: �4 miles � �49:22 (12:20 pace)
11/04: �7 miles 1:30:18 (12:54 pace)
11/05: �4 miles � �52:34 (13:08 pace)
11/07: 15 miles 3:38:06 (14:27 pace) �However, 3:47 of that was stopped for
one pee break and five traffic lights.
Today was the last long run before the ten-mile race next week.
Tomorrow, I'm going to be a caller at the 37th (I think) annual Phoenix 10K
and 5K races.
Countdown to races:
1 week to the Iron Girl 10-mile race
4 weeks to the Vegas half marathon
10 weeks to the PF Chang marathon
-- Michelle
--
26.2 Because I can
Charlie Pendejo
> 11/03: 4 miles 49:22 (12:20 pace)
> 11/04: 7 miles 1:30:18 (12:54 pace)
> 11/05: 4 miles 52:34 (13:08 pace)
> 11/07: 15 miles 3:38:06 (14:27 pace)
30 miles and nearly seven hours, not bad! I remember noticing similar
in recent week(s) - are you running more miles this time around than
previously, or is this about what you did the last time around?
Michelle
<3a4bf73c-2013-42c0...@p8g2000yqb.googlegroups.com>,
Charlie Pendejo <charlie...@gmail.com> wrote:
> 30 miles and nearly seven hours, not bad! I remember noticing similar
> in recent week(s) - are you running more miles this time around than
> previously, or is this about what you did the last time around?
I'm running more miles this time around. The TnT plan I followed last year
was 22 weeks, starting with the first week of about ten miles (if I recall
correctly) and the long run being only four miles. There was only one week
of 30 miles or longer; it was 33 miles, which was the week of the 20-mile
long run.
This time I'm following Hal Higdon's Novice II plan which is 18 weeks; the
first week was 19 miles, with an eight-mile long run. The Higdon plan has
me running seven weeks of 30 miles or longer, the longest being 36 miles,
with a long run of 18 miles that week. The week of the 20-mile long run is
35 miles.
Counting the marathon itself, I'll have run 486.2 miles over the 18 weeks,
for an average of 27 miles a week.
Christos Dimitrakakis
> Greetings wreck runners! Please tell us about your training week and
> goals.
Slight after-hike soreness at the knees, during the beginning of the
week. However, my calves are finally strong enough. I got some good
climbs in this week, at relatively constant effort. Long (timewise)
sunday run was easy and relaxing.
Summary
-------
Time Type Volume Time Details
02 Nov PM Weights @ 30 Pullups 4x10, Shoulders 3x5, Arms
4x10
03 Nov PM Weights @ 30 Chest, Back 3x5
04 Nov AM Run 6 km @ 35 230m climb
05 Nov PM Weighs @ 30 Pullups 4x10, Shoulders 4x10, Arms
3x5
06 Nov PM Run 3.2 km @ 23 200m climb
07 Nov ------------- OFF -------- Lazed out. Normally weights.
08 Nov PM Run 6.5 km @ 52 rolling hills, easy
Total
Run: 15.5 k @ 110
Weights: @ 90 min
Total: 200 min
Details
-------
When I got home on Monday evening, my right knee felt quite sore.
Squatting (unloaded) and knee extensions were slightly painful. It
was probably a delayed effect from the hike. So, I restricted myself
to a bit of upper body weights on Monday and Tuesday.
It felt good on Wednesday morning though, so I went for a longish run
on a slightly less steep trail (10% grade) than my usual one. It felt
pretty good - and it was nice to be able to run a bit faster. Due to
the grade, the downhills were a nice relaxed effort as well. My calves
seem to have finally developed sufficiently as well, and I felt no
soreness or extreme tiredness.
I was a bit tired on Thursday, but I spent half an hour at the gym
nevertheless.
Friday was a good day. I went up to my usual trail, and pulled of the
150m climb in 12 minutes, with a final 50m climb at a hard
effort. Felt easy.
On Sunday I went out running with an ex-800m runner. He's been here
since 2007, but has always been running on the streets (!) This was
his first trail run. I took him up to the old Iron Man
trail. Coincidentally, today was the Iron Man Race Day! As it
happened we started out a bit ahead of the pack on the trail, trail
and so all the checkpoint guys thought we were the race leaders. But
we were jogging quite slowly and relaxed, so at least some of them
realised something was strange.
Good: free drinks at checkpoints!
Bad: Humid and wet, so I slipped and fell off a wooden bridge. But I
managed to grab it before falling down the gully.
Goals
-----
Just continue running as long as it feels good, while I am still here.
Only two weeks of mountains left :(
I do not feel any need to do weight training for the legs apart from
some lunges and calf raises and very light quad extensions. If I did,
I would probably overtrain since I have barely adapted to the inclines
at them moment. I will probably take it up again when I am back in the
plains, but I do not miss it.
Jos Bergervoet
> Greetings wreck runners! Please tell us about your training week and
> goals.
Mo 9km with 5km @T-pace, HR~153^165
Tu -
We 9km w. 3km @T-pace, HR^154
Th -
Fr 6km slower than MP
Sa -
Su 23km race, Half-marathon Valkenswaard http://www.avv-online.nl
Two weeks after my last marathon, I couldn't resist trying the half on
Sunday, just as a little test! It was a nice sunny day, but initially
a bit chilly in the woods where we departed (after being brought there
by bus). So I went off rather fast, at a pace for a 1:22-ish finishing
time (my personal best of 5 years ago).
What happened was that I started to feel my legs quite soon and they
really were protesting at about 2 thirds of the distance, on slightly
more hilly parts of the course. This cost me about 2 minutes. The last
mile or so was at the correct pace again and I caught back a few other
runners. Resulting time 1:24:29. Splits/HR:
5km 19:31 152
10 19:37 155
15 19:54 155
20 21:11 150
21.1 4:15 155
-- Jos
Jos Bergervoet
..
> 11/03: �4 miles � �49:22 (12:20 pace)
> 11/04: �7 miles 1:30:18 (12:54 pace)
> 11/05: �4 miles � �52:34 (13:08 pace)
> 11/07: 15 miles 3:38:06 (14:27 pace) �However, 3:47 of that was stopped for
> one pee break and five traffic lights.
>
> Today was the last long run before the ten-mile race next week.
>
> Tomorrow, I'm going to be a caller at the 37th (I think) annual Phoenix 10K
> and 5K races.
>
> Countdown to races:
> 1 week to the Iron Girl 10-mile race
> 4 weeks to the Vegas half marathon
> 10 weeks to the PF Chang marathon
Do you have a target pace for the marathon in mind yet? (Don't
tell me it's dangerous to talk too much about it in advance, I
already know.)
-- Jos
C. Dimitrakakis
> John Hurley wrote:
> > Greetings wreck runners! Please tell us about your training week and
> > goals.
>
> Mo 9km with 5km @T-pace, HR~153^165
> Tu -
> We 9km w. 3km @T-pace, HR^154
> Th -
> Fr 6km slower than MP
> Sa -
>
> Two weeks after my last marathon, I couldn't resist trying the half on
> Sunday, just as a little test! It was a nice sunny day, but initially
> a bit chilly in the woods where we departed (after being brought there
> by bus). So I went off rather fast, at a pace for a 1:22-ish finishing
> time (my personal best of 5 years ago).
>
> What happened was that I started to feel my legs quite soon and they
> really were protesting at about 2 thirds of the distance, on slightly
> more hilly parts of the course.
Nice splits! Too bad you didn't break your PB...
But.. hilly? I didn't know there were hills in Eindhoven.
Is it more hilly, than say the dunes at Katwijk?
Charlie Pendejo
> Two weeks after my last marathon, I couldn't resist trying the half on
> Sunday, just as a little test! It was a nice sunny day, but initially
> a bit chilly in the woods where we departed (after being brought there
> by bus). So I went off rather fast, at a pace for a 1:22-ish finishing
> time (my personal best of 5 years ago).
>
> What happened was that I started to feel my legs quite soon and they
> really were protesting at about 2 thirds of the distance, on slightly
> more hilly parts of the course. This cost me about 2 minutes. The last
> mile or so was at the correct pace again and I caught back a few other
> runners. Resulting time 1:24:29.
From here, that sounds awfully good on legs which had raced nearly two
marathons in the last month! Good going, Jos.
Parker Race
"John Hurley" <johnb...@sbcglobal.net> wrote in message
news:f898fbed-30e1-4fe1...@a31g2000yqn.googlegroups.com...
> Greetings wreck runners! Please tell us about your training week and
> goals.
M: off
T: 8 trails
W: 6 roads
Th: 5 w 1.5 @ 10k pace
F: 6 trails and road
S: off
Su: 12 including 15k race @ 1:16:40?
Total: 37
Goals: Increase weekly distance and long runs
Continue 1 hard run a week
Races:
10k on Thanksgiving
50k (FA) in Janauary?
Jos Bergervoet
...
>> What happened was that I started to feel my legs quite soon and they
>> really were protesting at about 2 thirds of the distance, on slightly
>> more hilly parts of the course.
>
> Nice splits! Too bad you didn't break your PB...
>
> But.. hilly? I didn't know there were hills in Eindhoven.
> Is it more hilly, than say the dunes at Katwijk?
OK, "slightly more hilly" should have been "slightly hilly". The rest
was completely flat, but in those kilometers some sloping up an down.
It is basically caused by sand-dunes, I think (running was on paved
bicycle tracks, however) but definitely not as steep as Katwijk.
The seven hills run in Nijmegen has much steeper hills, just like the
Montferlandrun in s'Heerenberg, but here in the neighborhood it's all
pretty flat. For hill training we actually use the bicycle lanes on
pass-over crossings of the highway (e.g. 10 repeats sprinting up the
ramps).
-- Jos
Michelle
<cd671fde-aa00-4525...@w19g2000yqk.googlegroups.com>,
Jos Bergervoet <jos.r.be...@gmail.com> wrote:
> Do you have a target pace for the marathon in mind yet? (Don't
> tell me it's dangerous to talk too much about it in advance, I
> already know.)
My first marathon, last October, with the hills of San Francisco, was
6:25:25. I figure that I should be able to do no worse than 6:15 on the
flat course in Phoenix, based on that. But I also think that I'll be
better trained this time around, so I'm shooting for 6:00 to 6:10. That
would be a 13:44 to 14:07 pace. I'll be happy with 14:00, which would be a
time of 6:06:48.
Charlie Pendejo
Mo: 7
Tu: 7, with 4.5 M of (30/60/90" hard at 3' intervals)
We: 8, with 8 x 400m
Th: 7, should've been recovery but legs insisted on 7:15 pace
Fr: 6 + 5, finally very easy (~8:30 each)
Sa: 12, with 5M of (5' tempo, 1' easy jog)
Su: 17
Biggest week of the year, possibly of the last 2.5 years. Today's run
might be the longest in that span too. No other '09 training run much
over 12, plus a few half marathon races.
Felt superb all week. My legs have caught up with the recent mileage
bump. Clocks back an hour meant my morning runs were sunny again -
I'd been starting to struggle with winter blues. Lovely and talented
running partner surprised me with a request to hit the track for the
first time Wed morning, after I'd run hard the day before, but it felt
good as long as I kept the effort moderate (~90-92', last couple 84"
at higher but controlled effort).
Today I might've just run an easy 10 or 12 but started toying last
night with accepting an invitation to join a friend for a December
marathon. I am in no way, shape, or form, prepared to race a
marathon. But what the hell, I'm probably not in bad shape to
_finish_ a purely recreational marathon in the context of a fun-and-
sun getaway. Going 17 today on tired legs and last night's dinner
nearly devoid of carbs (Sichuan hot pot - can't recommend the joint in
Bensonhurst, 18th Ave near 70th St, highly enough if you're in town),
and having no problem picking it up to around 7' pace the last few
miles, makes me pretty confident of that.
D Stumpus
Great effort!
That is such a good performance that my mind is made up that you just need
to get a bigger base going to hit your 3:00 marathon.
Add 25 k /week distance, slow down the non-fast workouts a bit, keep the
same quality on your fast work, and I bet you'll do it.
Disclaimer: A certain contributer I'll call CP got a 1:22 half on big
miles, but hasn't (yet) converted that to sub-3. But he ran New York, a
non-trivial course (as they say in college math classes).
Charlie Pendejo
> Disclaimer: A certain contributer I'll call CP got a 1:22 half on big
> miles, but hasn't (yet) converted that to sub-3. But he ran New York, a
> non-trivial course (as they say in college math classes).
I have it on good authority that your buddy's half was actually 1:23.
Word is, he's liking his chances to rewrite his entire set of PRs by
this time next year, though that half is the strongest of the bunch
and most likely to survive.
I2Run
| Greetings wreck runners! Please tell us about your training week and
| goals.
Mon: 8.2 mi (700')
Tue: 5.0 mi (420')
Wed: 7.0 mi (600')
Thu: DNR
Fri: 9.2 mi (1000')
Sat: DNR
Sun: 14.8 (1200') DFH IPA60 hung over miles,
including hilly HM in 96:36
Total: 42.2 mi (3920')
Jos Bergervoet
> Jos Bergervoet <jos.r.be...@gmail.com> wrote:
>
>> Do you have a target pace for the marathon in mind yet? (Don't
>> tell me it's dangerous to talk too much about it in advance, I
>> already know.)
>
> My first marathon, last October, with the hills of San Francisco, was
> 6:25:25.
I've seen hills there where the cars could only be parked sideways. I
don't think I would enjoy running there.. But I did some long runs
along the shore line on my visits, from Market street to the far end
of the Golden gate bridge and back is a nice long-run. (But even that
is not what I call flat!)
> I figure that I should be able to do no worse than 6:15 on the
> flat course in Phoenix, based on that. But I also think that I'll be
> better trained this time around, so I'm shooting for 6:00 to 6:10. That
> would be a 13:44 to 14:07 pace. I'll be happy with 14:00, which would be a
> time of 6:06:48.
But your long run was already nearly at that pace! Wouldn't that mean
that either you train too hard or your race will actually be much
faster? Well, those two earlier races will tell us, of course..
-- Jos
John Hurley
snip
> Greetings wreck runners! Please tell us about your training week and goals.
Another busy week at work I was in today ( sunday ) for 10 hours.
Better to be busy than other alternatives though.
Probably 50 to 55 miles in this week. Today is my last day before
monday ( day off ) and I felt really strong.
Good luck all!
Michelle
<90792fbb-0471-4890...@d21g2000yqn.googlegroups.com>,
Jos Bergervoet <jos.r.be...@gmail.com> wrote:
> > I figure that I should be able to do no worse than 6:15 on the flat
> > course in Phoenix, based on that. But I also think that I'll be
> > better trained this time around, so I'm shooting for 6:00 to 6:10.
> > That would be a 13:44 to 14:07 pace. I'll be happy with 14:00, which
> > would be a time of 6:06:48.
>
> But your long run was already nearly at that pace! Wouldn't that mean
> that either you train too hard or your race will actually be much
> faster?
I know; that's what I'm concerned about. I don't feel like I'm training
too hard, but I realize that I might be.
> Well, those two earlier races will tell us, of course..
And that's one of the reasons I'll be running those two races.
-- Michelle
Anthony
sore hamstring, raced a 10K, and signed up for
my 1st road marathon in 4 years...OK - So
I'm not planning to race it - it will be more of a
long run workout in January en route to the
100km ultra in March...
Mon: 5k easy, 20' bike, 55' Exercise bike 30km
Tue: 14k easy, grass, 40' bike
Wed: 2k easy, 20' bike
Thu: 2k easy, 20' bike
Fri: 10k race - Mostly flat with slight undulations.
Light wind which you don't notice when it's
at your back - but definitely do when you're running
into it...Started outside an athletic sataium, headed
out to an out and back on mostly sandy trails which
were mostly firm, but a little "sinking" at times, and
finished with a lap in the stadium. I reckoned I was
in sub-40 shape, and so it was... Got the pacing right
and steadily hauled in a few runners along the way.
Splits were: 3:47, 4:05, 4:00, 3:50, 4:05 (19:47)
4:08, 3:53, 4:15, 3:48, 3:45 (19:50)
for 39:37 overall which was 5/158 in a non-stellar
field and 1/16 AG (45-49). 3k up, 4k down.
Sat: A fair bit of walking...
Sun: 2k easy, 20' bike
Total: 42km (26 miles).
Anthony. Jerusalem, Israel.
anders
> Greetings wreck runners! Please tell us about your training week and
> goals.
MON, TUE, WED: 1 hr easy-to-brisk running
THU: planned rest, 1 hr stretching
FRI: DNR (platelet donation)
SAT, SUN: 1 hr easy-to-brisk running
Total: 5 hrs (+ 6 x 20 min indoor rowing)
No intervals, no tempo runs, no strides, no hill reps, no long runs.
That is to say, I don't train - yet - I just go running. Perhaps I
could call it a low-volume bastard of Lydiardian base training.
Planned progression is towards gradually making one run each week more
of a long run and one more of a tempo run. A declared but not
obligatory goal is to run one 10 km race (<40 min) each month
(starting next Saturday). XC skiing will be limited to once a week
until the weather chooses to co-operate, at which point there will
probably be some juggling of sessions.
It's dark in the morning and it's dark in the evening. Last week's sub-
freezing temperatures and northern winds dropped the trees of their
remaining leaves. It hasn't yet been icy enough to warrant studded
shoes, but I had to dig out my waterproof shoes (and orienteering
gaiters) to survive the slush on Saturday.
Anders
PS 40:xx in the 10-km (short course) race last week; definitively not
a good day.
Charlie Pendejo
> I reckoned I was
> in sub-40 shape, and so it was... Got the pacing right
> and steadily hauled in a few runners along the way.
> Splits were: 3:47, 4:05, 4:00, 3:50, 4:05 (19:47)
> 4:08, 3:53, 4:15, 3:48, 3:45 (19:50)
> for 39:37 overall which was 5/158 in a non-stellar
> field and 1/16 AG (45-49). 3k up, 4k down.
Nicely done, Anthony! Where was this race?
Charlie Pendejo
> No intervals, no tempo runs, no strides, no hill reps, no long runs.
> That is to say, I don't train - yet - I just go running. Perhaps I
> could call it a low-volume bastard of Lydiardian base training.
That sort of regimen served me well for a fair bit of this year.
Though my legs are happier when the bland week is seasoned with a
pinch of strides.
> It's dark in the morning and it's dark in the evening.
Does that effect you much? I think I'm mostly feeling much better
since the clocks fell back an hour due to sun's rising as I prepare
for a run, but I've also found light therapy helpful in years past,
and am delighted that my 2009 unit - which employs LEDs and a
rechargeable battery - is smaller than a paperback novel.
In case it's helpful to anyone else whose body and mind just want to
hibernate in winter, see "Philips goLITE BLU." IMO they stopped
halfway with the name, and should've called it "goLITE BLUgh."
Anthony
"Charlie Pendejo" <charlie...@gmail.com> wrote in message
news:d9a383e6-3c23-4bc3...@m1g2000vbi.googlegroups.com...
Thanks Charlie! At the Wingate Sports Institute just south of Netanya
on the coast.
jobs
> Greetings wreck runners! Please tell us about your training week and
> goals.
M - 4 miles on treadmill @ 8:00
T - 6.5 miles hilly (moderately hard) fartlek
W - 9.5 miles hilly @ 9:00-10:00. Longest of the year.
T - 6 miles on treadmill @ 8:00
F - 6.5 miles on treadmill (4 @ 7:00)
S - 7.5 miles hilly @ 9:00
S - 5 miles @ 8:30
total: 45 miles (all-time high)
jobs
Daniel
Mon 0
Tue run 35 minutes
Wed 0
Thu walk ~an hour
Fri run 30 minutes
Sat run 30 minutes
Sun run 40 minutes
Still trying to build up some time on legs and convince my body I am still/again
a runner. Not thinking about distance too much right now; that leads to
thinking about pace and that leads to pushing too hard (for me at this stage),
with the result of pulling/straining/tweaking/damaging something. I may be slow
but this week the "black dog" must have been even slower than me -- I have a
feeling that running prosperity is Just Around The Corner. ;-)
This was week 6 of moving my "long" run back toward an hour+. Partly guided by
this simple plan
http://mindplunge.com/c25k/one-hour-runner.html
and similar things I've seen. I am putting off until after Dec. 6 the decision
about whether to get into a "training" mode for the Oakland Half Marathon in
March.
Peace,
--
Daniel ( deltae...@usa.net )
Bart Mathias
> Greetings wreck runners! Please tell us about your training week and
> goals.
Same old, same old.
Tu 8K 55 min
Fr 5K 34 min
Su 13K 88 min
Except Sunday, for the second time in two weeks, the last 5K had me
running in the opposite direction to people running a race. This time it
was the Val Nolasco Memorial Half-marathon, and had somewhat painful
significance.
The inaugural Val Nolasco Memorial 22K was my first race as an adult, 30
years and a month ago. It was shortened to a half marathon in 1980, and
eventually moved from Hawaii Kai, where it included the horrendous
saddle road, coming and going, to the Diamond Head area, where the worst
hill is the same as that of the Honolulu Marathon.
I have run it 20 times since then--not sure how many on the original
course, how many on the new--but haven't done it since 2006.
What hurt Sunday was the realization that where I finished my training
run, the people coming by had already run a mile more, with four to go,
and I was totally beat and glad I wasn't one of them.
Next year.
Bart Mathias
Tom Russo
> Greetings wreck runners! Please tell us about your training week and
> goals.
Same goal as last week, trying to get back into a regular schedule
after taking too many weeks of "do whatever I feel like" after a bunch
of trail race months.
Monday: 6 miles base
Tuesday: 4 miles LT
Weds: 6 miles base
Thurs: 3x 1 mile repeats w/ .25 recoveries between
Fri: sit on a plane
Sat: easy 5 mile hike with my daughter instead of running
Sun: 10 miles flat and easy
Each week I've been ever-so-slightly nudging up the pace on the LT and
mile repeat days, and it's been feeling pretty good.
anders
> Though my legs are happier when the bland week is seasoned with a
> pinch of strides.
Strides never hurt anyone, but it's the slow jogging in between(*)
that I cannot stand at this point of training, I simply need the
thrill of continuous and even or slightly increasing effort. It used
to be different when there were genuine hard days and easy days. But
I hope that my habit of "striding" the (short) downhills of my nicely
undulating course can produce at least some of the benefits.
(*) Association to a pointless anecdote: Kipchoge Keino, the great
miler and steeplechaser, told the journalists in Munich that he didn't
much like the steeples but he loved the running in between.
> Does that effect you much? I think I'm mostly feeling much better
> since the clocks fell back an hour due to sun's rising as I prepare
> for a run, but I've also found light therapy helpful in years past,
> and am delighted that my 2009 unit - which employs LEDs and a
> rechargeable battery - is smaller than a paperback novel.
I don't think I get an urge to eat, get fat and hibernate, but there's
no denying that the changing of the season and the absence (or as good
as) of sunlight has some kind of effect on me, too. It does take more
of an effort to get up, dress and go out and run in the dark and I
believe that beginning around October 15 I enter a certain manic phase
as an antidote: I fill up the calendar, I make sure I never have a
dull moment and I bop till I drop etc just to make sure that any
seasonal affective disorder doesn't get me first.
> In case it's helpful to anyone else whose body and mind just want to
> hibernate in winter, see "Philips goLITE BLU." IMO they stopped
> halfway with the name, and should've called it "goLITE BLUgh."
Is there a pun that I don't get? Other than the the company is Dutch,
I mean.
We have two bright light lamps - the latest addition is
http://www.innojok.fi/valaisin/tuote.php?tuotteet=409&uusikieli=1 - in
the house. The mother of my children claims she wouldn't survive
without it, but I've never noticed any difference. OTOH I believe in a
decent dose, 1000 IU or so, of vitamin D as a substitute to not living
anywhere closer to the equator (and to not regularly flying south for
sunny winter vacations, because I am a responsible citizen and a
pompous bore who doesn't wish to increase the size of his already
large carbon footprint).
Anders
Daniel
<jo...@remove-deez-words.hotmail.com.edu> wrote:
> . . .
>total: 45 miles (all-time high)
> . . .
Woohoo! Cool! :)
D Stumpus
"jobs" <jo...@remove-deez-words.hotmail.com.edu> wrote
> total: 45 miles (all-time high)
Hey, just be sure the shoes have stopped smokin' before putting them away
:)
jobs
D Stumpus wrote:
> "jobs" <jo...@remove-deez-words.hotmail.com.edu> wrote
>
>> total: 45 miles (all-time high)
>
> Hey, just be sure the shoes have stopped smokin' before putting them
away
> :)
>
>
Ya, it felt good :) Those 8+ milers really helped. Now I'm getting to
the point where 5 milers are beginning to seem like short runs.
jobs
dizzy
>Greetings wreck runners! Please tell us about your training week and
>goals.
Did a 10k on Saturday! Unusually nice weather, for this time of year.
My usual 48 1/2 time, which is not killing myself.
pithydoug
wrote:
Good week!
You will do hard easy weeks to appease this old dog, right? Press
pull back, press pull back..... ;)
-D
i2run
Keep up the good work, what's your usual training like?
dizzy
Typically, about 4 miles, every other day, with maybe a longer run on
the weekend.