Training week ending Nov 15 2009
John Hurley
goals.
Bart Mathias
> Greetings wreck runners! Please tell us about your training week and
> goals.
Bad week.
09 Mo: DNR (usual Monday)
10 Tu: 8K, 56 min. Why? It was a relatively cool morning, down near 70.
11 We; Trail clearing hike, short distance (3 mi?), lots of machete
swinging.
12 Th: DNR (usual Thursday)
13 Fr: 5K, 30 min.
14 Sa: 4K, 26 min. Had planned to do tomorrow's usual 13K today, but
miscalculated schedule for the day, had to cut way back.
15 Su: CNR. Timing the Hawaii Senior Olympics 10K.
Week: 17K, 1 hr 52 min. Lucky I'm skipping the marathon again this year!
Bart
Edward Edmonds
> Greetings wreck runners! Please tell us about your training week and
> goals.
This week turned out to be very high quality, didn't plan on that at
all, but it was a nice break from aerobic training.
Sunday:
-40 mins easy
-2 hours easy 40% on hilly trails, 60% on roads, planned on staying on
the trails the entire time but took a wrong turn and ran out of
trails. Luckily I recognized were I was other wise I'd probably still
be out there wandering around as bear bait.
-100 x 3 leg lifts, 100 x 3 ball crunches (knees bent), 100 x 3 ball
crunches (legs straight), 120sec x 3 planks w/ 1 min rest, 20 x 5 push
ups, 100 level calf raises, 15 min stretching
--------------------------------------------------------------------
Monday:
-1 hour, rep style progression run
-1 hour, fast relaxed
- 100 x 2 leg lifts, 90sec x 3 planks w/ 1 min rest, 50 x 2 level calf
raises, 10 x 5 fast push ups, 15 min stretching
--------------------------------------------------------------------
Tuesday:
-1 hour progression
-100 x 1 leg lifts
-1 hour easy
-100 x 1 leg lifts, 60sec x 3 planks w/ 1 min rest, 50 x 1 level calf
raises, 5 x 5 slow push ups, 15 min stretching
--------------------------------------------------------------------
Wednesday:
-1 hour easy
-100 x 1 leg lifts
-1 hour 30 min easy
-100 x 1 leg lifts, 15 min stretching
-30 min easy
--------------------------------------------------------------------
Thursday:
-1 hour fast + 5 GTFOOMW sprints
-100 x 3 leg lifts, 100 x 3 ball crunches (knees bent), 100 x 3 ball
crunches (legs straight), 120sec x 3 planks w/ 1 min rest, 20 x 5 push
ups, 100 level calf raises, 15 min stretching
-1 hour progression
-40 min easy
-100 x 1 leg lifts, 15 min stretching
--------------------------------------------------------------------
Friday:
-1 hour fast
-100 x 1 leg lifts
-1 hour 30 min easy
-100 x 2 leg lifts, 90sec x 3 planks w/ 1 min rest, 50 x 2 level calf
raises, 10 x 5 fast push ups, 15 min stretching
--------------------------------------------------------------------
Saturday:
-1 hour fast
-100 x 1 leg lifts
-1 hour easy
-100 x 1 leg lifts, 60sec x 3 planks w/ 1 min rest, 50 x 1 level calf
raises, 5 x 5 slow push ups, 15 min stretching
And finally a nice picture my wife took of me on Friday after a run:
http://www.flickr.com/photos/edwardedmonds/4105028728/
I have to find another comparison picture when I was in the Air Force,
I had a beautiful thick luscious head of hair, now my hairline is
really starting to drift back and it's getting thin. So much for
youth right. Oh well Zatopek pulled if off. :-)
Oh yeah, we just celebrated our 4 year Anniversary. She's a great
woman, I mean seriously how many women would let their husbands quit
their job to chase a silly dream like running... forging the way for
women's equality... LOL
Edward
John Hurley
snip
> Greetings wreck runners! Please tell us about your training week and
> goals.
About 50 miles in this week ... next weekend ( I think ) there's a 5k
race that my daughter and I will both enter. Work is too busy but
provides good motivation when out running.
Good luck all!
Parker Race
"John Hurley" <johnb...@sbcglobal.net> wrote in message
news:b8561e5d-2b67-43d0...@k4g2000yqb.googlegroups.com...
> Greetings wreck runners! Please tell us about your training week and
> goals.
40 recovering from the StockaDEATHon miles:
M: off
T: 6 roads
W: off
Th: 5 roads
F: 9 trails
S: 7 soggy trails
Su: 13 roads
I felt pretty beat up this week despite the mediocre effort last Sunday. 2
more days of recovery and then back to some quality.
Goals: Increase weekly distance and long runs
Continue 1 hard run a week
Races:
10k on Thanksgiving
50k (FA) in Janauary?
HAT run
I2Run
| Greetings wreck runners! Please tell us about your training week and
| goals.
Tue: DNR
Wed: 8.0 mi (700')
Thu: 6.4 mi (400')
Fri: 11.7 mi (1300')
Sat: 9.5 mi (1000')
Sun: 9.5 mi (1000')
Total: 53.4 mi (5100')
dood
> Greetings wreck runners! Please tell us about your training week and
> goals.
Might as well start now, John, it might encourage me this winter:
11/08 - 2.5 mi plus 1 long hill!
11/10 - 1.5 mi. (had to head home for lack of kybo)!
11/13 - 6 mi. (Yesss)! Farthest since injury!
11/15 - 2 mi. (recovery day)
Another one of my moves toward conservative training post injury:
I no longer run 2 days straight. (age - 61, not recommending
for the young runners around here).
Dave
Ed Prochak
> Greetings wreck runners! Please tell us about your training week and
> goals.
Really bad week.
No running at all until yesterday (Saturday).
Saturday Nov 14 5miles 52+minutes Twinsburg Turkey Trot (report ported
in separate thread.)
that's it. 5miles total. Shocked that I did that well in the race.
With some targeted preparation, I could have done better.
ed
Charlie Pendejo
Mo: --- (recovery after 17M, easily longest run of year)
Tu: 6 + 7
We: 8, with 4.5 @ ~HMP
Th: 6 + 8
Fr: 7
Sa: 10
Su: 19 (9 @ 8'/M, 8 @ 7:10/M, 2 @ death shuffle cooldown)
Today's long run was also a test of "gels early and often" since I've
not done the long runs or the volume this year to encourage storage or
sparing (whatever the physiology) of glycogen. Ate one at start then
3 more every 35', ~8 oz water with each. Went fine until the moment
the fourth hit my mouth, my stomach cramped and I had to walk a few
minutes, and temper my speed for the rest of the run.
Which is fine, because my legs were plenty trashed enough as it was.
For the race I guess I'll plan on no more than 3. And maybe get a few
non-caffeinated ones - these had 50 mg, perhaps part of the problem.
Mid-November ice baths suck, by the way. By which I mean they suck
more than just all the human warmth out of you - they suck much of
your will to live. Fortunately that's temporary.
Will probably run just a bit less next week, then taper more sharply
the next two.
upcoming:
26 Nov - PPTC Turkey Trot 5M
5 Dec: Reggae Marathon (Negril, Jamaica) (1)
12 Dec - NYRR Holiday 5k - highly unlikely
19 Dec - NYRR Ted Corbitt 15k - also doubtful
Marathon goal: have fun. Course looks flatter than NYCM, but with dew
points above 70 I imagine it'll feel pretty brutal once the sun rises
(race starts 5:15).
(1) anders will still judge me harshly even as he may claim not to,
but at least I supposedly offset my carbon emissions for the flight at
carbonfund.org. If I were any greener overall, frankly they might
revoke my American citizenship.
Michelle
<b8561e5d-2b67-43d0...@k4g2000yqb.googlegroups.com>,
John Hurley <johnb...@sbcglobal.net> wrote:
> Greetings wreck runners! Please tell us about your training week and
> goals.
26 miles this week. (26.03 according to the Garmin)
11/10 4 miles 53:37 (13:24 pace)
11/11 7 miles 1:29:57 (12:51)
11/12 4 miles 54:53 (13:43)
11/15 1 mile 13:03 (13:03) (Warmup for the race)
11/15 10 miles 2:05:08 (12:31)
Race report was sent separately.
Countdown:
3 weeks to the Las Vegas Half Marathon
9 weeks to the PF Chang Marathon
--
26.2 Because I can
dizzy
>Greetings wreck runners! Please tell us about your training week and
>goals.
Been doing a lot of "long lunch" running, recently - it's the only
time I can run in the sun. There's a nice little lake to run-around
near my job. Kind of a hilly SOB of a course, but a good workout for
that.
Really nice my workplace built a shower a few years back.
Edward Edmonds
Yeah there's definitely a lot more hair there:
jobs
> Greetings wreck runners! Please tell us about your training week and
> goals.
M - -
T - 8 miles hilly, moderately hard fartlek
W - 10.5 miles (longest of the year)
T - 6 miles on treadmill @ 8:30
F - 7.5 miles hilly @ 7:00-9:00
S - -
S - 4 miles on treadmill @ 8:30 (1 mile @ 5:27 - fastest ever indoors or
outdoors. Also turned out to be the max limit for the treadmill.)
total: 36 miles
jobs
Anthony
Tue: 20k mostly grass, easy, 45' bike
Wed: 2k easy, 20' bike
Thu: 2k easy, 20' bike
Fri: 15k including 4 x 1000m with 2 min jog
(4:06/ 4:03/ 4:02/ 3:57) +
4 x 400m with 90 sec jog
(1:28/ 1:33/ 1:34/ 1:25)
Sat: off
Sun: 20k easy/ mod with some hills and grass.
Total: 61km (38 miles).
Anthony. Jerusalem, Israel.
Daniel
Mon 0
Tue 0
Wed run ~25 minutes
Thu 0
Fri 1.5 hr. walk
Sat run 35 minutes
Sun run 55 minutes
Wheeeee! Busy work week, no energy early in the week -- fighting off an
illness? I'm just taking it as it comes along.
Peace,
--
Daniel ( deltae...@usa.net )
pithydoug
Good move on keeping rest days factored in.
-D
steve common
winter and a marathon in Spring. Or another stage race in Mali... hmmm
Previous months = just two trail races and a couple of jogs :-/
Week 170km 110 miles in mountains and desert of Oman
http://www.raidsahara.com/oman/oman.htm
Temps mostly 20-ish to 38�C as the day went by. Very dry air except first
and 3rd stages, where the ocean made things pretty moist in the first/last
1000ft up/down.
Mon 35k 22mi +2000m/6600ft From beach to foot of mountain then up, up!
1100m/3650ft in 4km OUCH.
Tue 42k 26mi +1600m/5300ft Across mountains with three passes at ~2000m
and the canyons between. Fresh air. Better.
Wed 20k 13mi -2000m/6600ft Pretty much downhill all the way with finish in
the Indian ocean. OUCH again. Ocean at 32�C :-)
Thu 32k 20mi +/-500m/1650ft Giant dunes (some ~100m). Barometric
altimeters said ~500m up and down all together.
Fri 42k 26mi +/-500m 100% sand incl huge dunes. HOT.
Endurance is the last thing to disappear without training, it seems, cos I
finished in decent shape, on bugger all training. Longest duration was the
marathon 100% sand, which took around 7h45 to finish. The breakfast of
fries, curry, sausages, cake, cereals, fruit and litres of coffee is
totally unconventional but worked for me :-D
Finally came 15th out of 22 runners. Team members Alain and Monique Basty
(we did Sand Marathon together in 2004) came 2nd overall and 1st lady
respectively. With proper training, I reckon a top 5 spot would on the
cards.
Fantastic organisation, gorgeous scenery, lots of nice surprises, new
friends from around the world and excellent food. Will definitely do more
races with these guys (Raid Sahara Organisation).
Photos:
http://picasaweb.google.fr/steven.common/DesertOmanRaid2009WithRaidSaharaOrganisation
Dot
> Goals : not stop running again. Maybe do some cross-country races this
> winter and a marathon in Spring. Or another stage race in Mali... hmmm
>
> Temps mostly 20-ish to 38�C as the day went by. Very dry air except first
> and 3rd stages, where the ocean made things pretty moist in the first/last
> 1000ft up/down.
>
> Mon 35k 22mi +2000m/6600ft From beach to foot of mountain then up, up!
> 1100m/3650ft in 4km OUCH.
>
>
> Endurance is the last thing to disappear without training, it seems, cos I
> finished in decent shape, on bugger all training.
Congratulations, Steve. Sounds like their mountains are similar to ours
(1100m in 4km) That sounds like an awesome experience - at least if you
like heat. ;) Well done to survive that on your minimalistic training.
Dot
Charlie Pendejo
Dude! Holy shit!!
Anthony
Sounds and looks like an amazing experience.
Anthony.
Doug Freese
"Dot" <aktra...@gmail.com> wrote in message
news:heck44$90r$1...@news.eternal-september.org...
> steve common wrote:
> Congratulations, Steve. Sounds like their mountains are similar to
> ours (1100m in 4km) That sounds like an awesome experience - at least
> if you like heat. ;) Well done to survive that on your minimalistic
> training.
Don't ya just hate raw talent? :)
-D
jobs
> Goals : not stop running again. Maybe do some cross-country races this
> winter and a marathon in Spring. Or another stage race in Mali... hmmm
Mali, eh? You always pick the far-off places.:)
>
> Fri 42k 26mi +/-500m 100% sand incl huge dunes. HOT.
26 miles on sand? I'd rather go run in Pamplona.
>
> Photos:
> http://picasaweb.google.fr/steven.common/DesertOmanRaid2009WithRaidSaharaOrganisation
Nice pics, Steve. The Burj ones were cool.
Looks like you had a lot of fun.
jobs
steve common
>Don't ya just hate raw talent? :)
:-P Na it was the doping. They had Mountain Dew and a local brew called
"Shani" which tastes like Bazooka Joe bubble gum. I may have to set up
shop to import the stuff to France. Yum!