Training week ending Jan 3rd 2010
John Hurley
goals.
John Hurley
snip
# Greetings wreck runners! Please tell us about your training week
and goals.
Man it was nasty out today somewhere in the low teens and windy. Plus
tomorrow ... we get the same thing!
About 80 odd miles in this week probably including planned run
tomorrow. Ran inside 1 day with some buddies at local rec center
except for that it was all outside.
Good luck all!
Christos Dimitrakakis
> Greetings wreck runners! Please tell us about your training week and
> goals.
A nice week, overall. Lots of rest and food.
Weight training was good, but running was at a minimal level.
Nevertheless, sunday's run was at my usual 'long' run distance speed.
Summary
========
28 Dec PM Run 5 @ 30 15'Easy, 1km@4'29, 4x1'/1' intervals
29 Dec PM Weights @ 60 Cleans 10x3-5, Quads/Hams 6x10, Back/
Chest 3x5
30 Dec PM --------- OFF ------------ Unplanned
31 Dec PM Weights @ 80 Squats 4x10, Press/Row 4x5, Dips/
Chins 3x10
01 Jan AM Run 6 @ 35 Easy
02 Jan PM Weights @ 80 Deads 4x10, Back/Chest 4x4-5, Bi/Tri
3x10
03 Jan PM Run 8 @ 50 Rolling hills
Totals
Run: 19 km @ 115 min
Weights: 220 min
Total: 335 min
rick++
snowy Brekenridge Colorado. I was a little afraid of altitude and
ice, but neither occured. Its been too cold to melt snow to refreeze
into ice.
Thus starts my 6th decade of running: 60s (barely), 702, 80s, 90s,
00s, 10s ...
John Hurley
snip
> Thus starts my 6th decade of running: 60s (barely), 702, 80s, 90s,
> 00s, 10s ...
Well how far are we stretching back to? If I count running 2 miles in
junior high gym plus mileage in junior high football/basketball then I
am right there with you.
I figure I have another good 3 or 4 decades in me all other things
being equal ...
Once we get old enough do we get to count running away from the
nursing home?
Michelle
<f869d9d0-d341-492d...@f5g2000yqh.googlegroups.com>,
John Hurley <johnb...@sbcglobal.net> wrote:
> Greetings wreck runners! Please tell us about your training week and
> goals.
Mixed bag this week; great race on New Years Eve and a cold this weekend.
I was supposed to do 12 miles yesterday, but postponed it today because of
the cold. And the cold made me quit after only two miles.
12/29: 5 miles 1:06:33 (13:18 pace)
12/30: 5 miles 1:08:24 (13:40 pace)
12/31: 4 miles
1 mile warmup 13:44
3 mile race 34:46 (11:36 pace)
01/03: 2 miles 32:39 (16:18 pace)
Two weeks to the PF Chang R&R Marathon. I hope this cold doesn't hurt my
performance there.
--
26.2 Because I can
Charlie Pendejo
> Two weeks to the PF Chang R&R Marathon. I hope this cold doesn't hurt my
> performance there.
Yeah, good luck with that. FWIW I had swine flu two weeks before my
marathon and felt it didn't hurt.
Nice New Year's race - that's a really good pace for you, no?
I2Run
| Greetings wreck runners! Please tell us about your training week and
| goals.
Tue: 1 hour bike
Wed: 11.1 mi
Thu: rest
Fri: 14.1 mi, incl. HM in 92:12
Sat: 7.2 mi
Sun: 6.0 mi and 45 min bike
total: 46.2 mi run and 2:15 bike
Doug Freese
"John Hurley" <johnb...@sbcglobal.net> wrote in message
news:f869d9d0-d341-492d...@f5g2000yqh.googlegroups.com...
> Greetings wreck runners! Please tell us about your training week and
> goals.
I may have hit 50+ this week. No I'm not following in CP's footsteps. ;)
Most of the mileage was a Fat Ass 50k today in some light snow with
temps 15-20F. It's a 5k loop that you can run 1 to 10 loops. Sorry no
time, we use it for a training run and so timing device on my body nor
did I think to ask to ask the timer. Took my winter running group to
this and everyone ran different amounts.
If you not familiar with Fat Ass races they are off season races with a
0$ entry fee. You get a marked course, period. You service yourself and
bitching is laughed at.
Four of us finished albeit not with any speed. Our long runs have been
13 miles so far this year. My legs at the moment are reminding me went a
little extra. Each loop has 300 feet of up and down so that was 3,000 up
and down for the day and an honest run.
One down four to go for the year.
-D
Michelle
<ec63ea70-445f-4d71...@h9g2000yqa.googlegroups.com>,
Charlie Pendejo <charlie...@gmail.com> wrote:
> > Two weeks to the PF Chang R&R Marathon. �I hope this cold doesn't hurt my
> > performance there.
>
> Yeah, good luck with that.
Thanks.
> FWIW I had swine flu two weeks before my marathon and felt it didn't hurt.
I hope the same for me. Considering everything, I think that I'm going to
spend the fifty bucks for that "warm zone" before the race.
> Nice New Year's race - that's a really good pace for you, no?
It is my PR for that particular race; each year I've run it, I've done
better than the year before.
2006: 39:02 (13:01 pace)
2007: 35:09 (11:43 pace)
2008: 34:58 (11:39 pace)
2009: 34:46 (11:35 pace)
I've run only two 5Ks (1/10 mile longer) at a faster pace: one at 1
second/mile faster, and the other at 8 sec/mile faster.
Charlie Pendejo
Mo: 6
Tu: 8
We: 8, with 4.5 tempo
Th: 6
Fr: 9 + 6
Sa: 15
Su: 8 + 6
After a couple bigger-than-recently-accustomed weeks, I'm probably
ready for a lighter one.
upcoming:
21 Feb: Cherry Tree 10M (Brooklyn)
28 Feb - NYRR Snowflake 4M (Brooklyn)
2 May - Broad St. Run (10M, Philthydelphia) if it fits calendar
? May - Brooklyn 21k
Charlie Pendejo
> Man it was nasty out today somewhere in the low teens and windy. Plus
> tomorrow ... we get the same thing!
Here too. Yesterday I foolishly chose to stray from my usual park for
the long run, and instead spent nearly two hours right next to the
river - where it's windiest. I hadn't yet dug up my two-layer warm
mittens and for the last half hour my fingers were freezing in the
inadequate gloves. That was enough motivation to find the mittens for
today's runs.
> About 80 odd miles in this week
That's a fair bit of runnin', my man!
Charlie Pendejo
> If you not familiar with Fat Ass races they are off season races with a
> 0$ entry fee. You get a marked course, period.
That's a terrific tradition. Is that ever done for shorter races,
like 5k-21k? If so, do they still call it a fat ass, or is that
reserved for ultra distances?
> You service yourself
In front of everyone? Surely some of the participants are too modest
for that?
Michelle
<a9e8002b-368d-4475...@upsg2000gro.googlegroups.com>,
Charlie Pendejo <charlie...@gmail.com> wrote:
> I hadn't yet dug up my two-layer warm mittens and for the last half hour
> my fingers were freezing in the inadequate gloves. That was enough
> motivation to find the mittens for today's runs.
I've found that sans mittens, taking my fingers out of the finger coverings
and curling them inside the palm portion of the glove helps a lot.
Anthony
(albeit an exercise bike), but didn't get back to somewhat painful
running until yesterday...I'm signed up for a marathon on Thursday,
which I was planning to run as a training run ahead of the ultra in
2 months time - If I'm still sore I may switch to the 10k...
Mon: sore and bruised
Tue: 60' Ex bike - 35k
Wed: off
Thu: 82' Ex bike 40k, 20' bike
Fri: off
Sat: 62' Ex bike 40k
Sun: 13k including 10 x 550m hills.
Ran the ups, and power walked the downs for
minimum impact on the leg. Wasn't planing to
run the ups fast, but found myself going at a
good clip after the 4th repeat - probably a
combination of being warmed-up, unintentional taper
effect due to injury, and extra time recovery due to
walking the downs. 20' bike.
Total: 13k (8 miles). 4:00 bike
Anthony. Jerusalem, Israel.
anders
> Greetings wreck runners! Please tell us about your training week and
> goals.
Between Monday and Saturday:
4 x 20 min indoor rowing.
4 x 60 min running.
3 x 60 min XC skiing
Between 8 AM and 23 PM Sunday:
8 x 60 min XC skiing.
Background to Sunday's "Day of Stupefying Silliness": I once told
someone the story about the German running coach van Aaken and his
"Hell Week" when his athletes would run for one hour, rest for one
hour, run for one hour, etc. One thing led to another and a date was
set, fun was had by all and no one got hurt. (Weather was uneventful
but still noteworthy: temperature rose from this winter's low of -23.8
in the morning to -4.1 by 9 PM; in F, about -10 to 24.)
To be followed by a very easy week.
Anders
marko
> Greetings wreck runners! Please tell us about your training week and
> goals.
DNR this week, only 1h15 on the home trainer.
m
Doug Freese
"Charlie Pendejo" <charlie...@gmail.com> wrote in message
news:0425dbc8-11fc-4054...@m16g2000yqc.googlegroups.com...
> DougL
>> If you not familiar with Fat Ass races they are off season races with
>> a
>> 0$ entry fee. You get a marked course, period.
>
> That's a terrific tradition. Is that ever done for shorter races,
> like 5k-21k? If so, do they still call it a fat ass, or is that
> reserved for ultra distances?
I have not seen a FA for less than a 50k, but there could be someplace.
The term originated in the ultra world as a way to get some long runs
with company. Just a little more formal than a group run and the results
makes a web page or UltraRunning magazine. There is actually FA section
in the magazine so there some publicity and some grow in popularity.
>> You service yourself
>
> In front of everyone? Surely some of the participants are too modest
> for that?
You service yourself when you pass your car. With tinted glass, well,
you have freedoms. With temps in the teens, public display would provide
input for another Seinfield shrinkage episode. I had enough layers atop
Ernie and the Twins to make any unveiling a major time consuming effort.
As for any others, I tried but no luck. This race is part of the winter
celibacy package.
One of the RD's and running coach for Marist College, also does the
running column for the Poughkeepsie Journal. He usually tosses out some
words about me and the Harem or some equivalent term.
-D
anders
> After last Sunday's bike crash I was back on the bike on Tuesday,
> (albeit an exercise bike), but didn't get back to somewhat painful
> running until yesterday...I'm signed up for a marathon on Thursday,
> which I was planning to run as a training run ahead of the ultra in
> 2 months time - If I'm still sore I may switch to the 10k...
If you run the marathon, you will be against a not too fast Lutheran
minister (or possibly two), but if you switch to the 10 km, your
competitors will include an artillery officer turned fringe Lutheran
minister who is also the younger brother of a four minute miler...
> Sun: 13k including 10 x 550m hills.
> Ran the ups, and power walked the downs for
> minimum impact on the leg. Wasn't planing to
> run the ups fast, but found myself going at a
> good clip after the 4th repeat - probably a
> combination of being warmed-up, unintentional taper
> effect due to injury, and extra time recovery due to
> walking the downs. 20' bike.
A week is usually enough to clear out the coagulated blood and the
accumulated intramuscular fluid, i.e. "cell sap", and after that
healing will be rapid and complete - according to my ice-hockey
playing friends who should know about these things:-)
Anders
Charlie Pendejo
> 8 x 60 min XC skiing.
>
> Background to Sunday's "Day of Stupefying Silliness": I once told
> someone the story about the German running coach van Aaken and his
> "Hell Week" when his athletes would run for one hour, rest for one
> hour, run for one hour, etc. One thing led to another and a date was
> set, fun was had by all and no one got hurt.
Bravo!
Tony S.
2 elliptical 0:40
2 core/weights 0:50+
TGIJ! Those freaking stress-filled, obligation/guilt-inspiring,
momentarily-satisfying, belt-size-upgrading,
love/hate-seeing-the-relatives (actually the visit to my relatives was
the one highlight of the holiday season for me) times are over now!
John Hurley
snip
Tony noted:
... belt-size-upgrading
Isn't American an amazing language.
Almost any combo of words can be strung together and turned into a
verb somehow at the end!
Tony's example made me laugh ... and then pull nervously at my belt!
Parker Race
JBH:
> Man it was nasty out today somewhere in the low teens and windy. Plus
> tomorrow ... we get the same thing!
>>Here too. Yesterday I foolishly chose to stray from my usual park for
>>the long run, and instead spent nearly two hours right next to the
>>river - where it's windiest. I hadn't yet dug up my two-layer warm
>>mittens and for the last half hour my fingers were freezing in the
>>inadequate gloves. That was enough motivation to find the mittens for
>>today's runs.
I hit the local trails. The recent couple of inches of snow had covered the
ice so it was pretty good footing.
Trees are your friend when it's cold and windy!
Daniel
Mon 0
Tue 3.5 miles flat
Wed 0
Thu 4.7 miles hills
Fri 0
Sat 3.1 miles flat
Sun 3.7 miles hills
15 miles running this week
Upcoming: 5K Feb 28; 4 Mile April 18; Half Marathon May 2
Peace,
--
Daniel ( deltae...@usa.net )
Bart Mathias
> [...]
>
> Thus starts my 6th decade of running: 60s (barely),
If I haven't forgotten how to do arithmetic, that would be 1959.
I'm only in my 4th decade, but already slowing down more than you.
Bart
anders
> Bravo!
You can save your bravi, bravissimi and clap clap yawns until March,
if and when the question "What next?" will receive its answer:-)
Besides, as the father of popular cross-country distance skiing in
Finland, Lauri "Tahko" Pihkala http://www.pesis.fi/mp/db/file_library/x/IMG/35534/file/Tahko_Pihkala.jpg
wisely (and more than once) said: "It isn't the distance that will
kill you." (1)
Alternatively, you can learn about a little running event called "Malm
Ultraintervall" and burst out in a spontaneous "Chapeau!":
http://malmultraintervall.webs.com/ (For the lazy ones: a bunch of
ultrarunners in Norway set out to create an event that would be
tempting to ultrarunners and possible also for cross-country runners,
orienteers and XC skiers and constitute a formidable test of strength
and stamina for all. The race they came up with is a six by twelve,
that is to say that a twelve kilometer cross-country course - with an
altitude gain of 400 m in the 3500 m - is run six times every four
hours.)
Anders
(1) Note to self: don't forget to pack sufficient amount of liquid
detergent for functional underwear!
Charlie Pendejo
>> Bravo!
anders:
> You can save your bravi, bravissimi and clap clap yawns until March,
> if and when the question "What next?" will receive its answer:-)
I'll stay tuned.
Meantime, my bravo stands. For clarity, at least the "bra" and
probably the "v" express admiration for actually following through on
a good idea and making it a shared reality. It's presumably directed
to a plurality of organizers, unless this was your single-handed
achievement.
Sure, it also sounds like a fair bit of skiing, but nothing which
should awe any reader here.
Tom Russo
> Greetings wreck runners! Please tell us about your training week and
> goals.
Week 1 of my 3rd-annual 12-week prep for the Bataan Memorial Death
March (21 March 2010):
Mon: 6 miles foothills run
Tues: 4 miles
Weds: mile repeats (1mi w/u, 4x 1mi+.25 recov, 5 min c/d)
Thurs: Rest (not really --- shoveling more than a foot of snow out of
a 1000+ sq. foot driveway left me not really keen on running
afterwards)
Fri: 5.1 miles foothills run
Sat: 8 miles road run
Sun: rest
a bit more than 29 total miles for the week.
Robert Grumbine
> Greetings wreck runners! Please tell us about your training week and
> goals.
Training week:
January 1: Run/walk 2010 Rods (6.28 miles, a little over 10 km).
Jan 2: Shoulder rehabilitation exercises, calf rehab exercises,
back rehab exercise (none caused by Jan 1 run/walk, I should note;
just things I need to do)
Jan 3: Easy day
Goals: 3 hours/week of motion by some means or other (run/walk/bike/
swim/row/...)
--
Robert Grumbine http://moregrumbinescience.blogspot.com/ Science blog
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences
D Stumpus
"Charlie Pendejo" <charlie...@gmail.com> wrote
> That's a terrific tradition. Is that ever done for shorter races,
> like 5k-21k? If so, do they still call it a fat ass, or is that
> reserved for ultra distances?
There's a fat-ass out here that is 50k (or less) the day after Thansgiving,
starting at o-dark-hundred. It takes in a lot of the Santa Monica
(mountain) s. The best part is the pot-luck picnic afterward (hey, wait,
maybe *that* is the Fat Ass part...)