Training week ending Nov 22 2009
John Hurley
goals.
Michelle
<049378cb-3f27-4440...@a31g2000yqn.googlegroups.com>,
John Hurley <johnb...@sbcglobal.net> wrote:
> Greetings wreck runners! Please tell us about your training week and
> goals.
Week 10 of marathon training. 33 miles this week.
10/17: 04 miles 0:58:31
10/18: 08 miles 1:49:17
10/19: 04 miles 0:52:50
10/21: 17 miles 4:05:17 (plus 1:11 waiting for traffic lights)
I developed a blister on the side of my left heel today. I don't know how
it's going to affect my training, but it did slow me down somewhat during
the last four or five miles of today's run.
2 weeks to Vegas half marathon
8 weeks to PF Chang marathon
--
26.2 Because I can
Anthony
"Michelle" <mich...@michelle.org> wrote in message
news:michelle-A3578F...@nothing.attdns.com...
> I developed a blister on the side of my left heel today. I don't know how
> it's going to affect my training, but it did slow me down somewhat during
> the last four or five miles of today's run.
Check out "Compeed" plasters - or something similar.
Good luck.
Anthony.
Christos Dimitrakakis
> Greetings wreck runners! Please tell us about your training week and
> goals.
Bad couple of weeks. Was travelling, got sick on Saturday, plus my
foot was hurting after stepping on a really sharp stone on Friday.
(It was dark). That was a bit strange: I felt pain under my big toe,
which went away after a few minutes. A couple of days later, I had a
lot of pain in the ball of my foot. I imagine the original pain was
referred, while the actual injury site was the ball of the
foot. Anyway, it was a bit better on the 18th, so I went for my last
run on the hills, this time wearing stiffer shoes.
Come the 20th, I was back in Holland. I went for an easy run, with 1km
at target 5k pace (4:15/km). On the easy way back, my soleus muscles
started ceasing up. They remained pretty sore till Sunday, so I went
for a longish bike ride instead.
My conclusion is that fast running on hard, smooth, surfaces is
probably my weakest point. Perhaps I am overstriding or going too fast
due to the fact that it feels really easy to run on such
surfaces. That is, really easy for every part of my body apart from my
soleus muscles. I had no problems running fast on the trails the last
couple of months.. so now I am kind of wondering what to do.
10/11: Run 3.6km, 150m, 23min
-- Travelling --
13/11: Run 4.6km, 230m, 32min
-- Ill + foot pain --
18/11: Run 5.5km, 300m, 45min
-- Travel --
20/11: Run 4km, 0m, 20min
21/11: Weights
22/11: Bike 25km, 100m (cumulative), 80min
Goals
-----
Meh.
Michelle
"Anthony" <ant...@nospam.biu.ac.il> wrote:
> > I developed a blister on the side of my left heel today. I don't know
> > how it's going to affect my training, but it did slow me down somewhat
> > during the last four or five miles of today's run.
>
> Check out "Compeed" plasters - or something similar.
Thanks. A friend recommended mole skin.
jobs
Backpackers use mole skin routinely.
Btw, after the blister has burst, take care not to let it turn into
hardened skin or a corn. A pumice stone would help in this regard.
Though, in your case, this is less likely since it's on the heel and not
on the toes.
jobs
Michelle
jobs <jo...@remove-deez-words.hotmail.com.edu> wrote:
> Btw, after the blister has burst, take care not to let it turn into
> hardened skin or a corn. A pumice stone would help in this regard.
> Though, in your case, this is less likely since it's on the heel and not
> on the toes.
We lanced and drained it yesterday. Interesting that you mentioned hard
skin because the blister was under a callous. And fortunately, it's on the
side of the heel and not the bottom, so I don't put any weight on it while
I'm walking. (Today is the first of two rest days.)
steve common
Week = DNR. No time, little inclination, despite decent physical shape.
Soon be back to "normal" weight at this rate. Lost nearly 2kg durably, in
Oman.
--
74kg
D Stumpus
repeats for a few weeks and look for some short races (10k or less).
Started using my Atrovent inhaler again (I might have some EIA), and noticed
an immediate improvement in my running. I'd stopped sometime last year
(hmm, about the time my performance took a hit...).
Mon: 12 easy, 2100' climb.
Tue: 7 easy, 1000' climb.
Wed: 12 easy/med, 2100' climb.
Thu: 7.5 easy, 1100' climb.
Fri: 12 easy/med, 2100' climb
Sat: 16 easy, 2600' climb.
Sun: 7 easy, 1100' climb
73.5 miles, 12,100' of climbing.
Slower pace this week, so mileage was easy to increase, felt good every day.
Slightly strained left Achilles last weekend. I iced it and started the
week out walking up 10% or greater grades, and by Saturday, I was running
everything.
The injury was mild, no pain during, but tightness after a couple of runs.
The first couple of days I did the uphills I did run very slowly and without
my usual springy push off. By the end of the week, no problems, but I'll
avoid medium/hard climbs for a couple of weeks just on GP.
Most of the downhill miles were done quickly, low 7:00/mile or faster.
I usually start out very slowly, and the last mile is my quickest, not out
of making a point of it, but because a) I'm warmed up b) Not tired out by
the workout and c) last mile is 10% downgrade.
Doug Freese
"D Stumpus" <dstumpu...@pobox.com> wrote in message
news:hec7ps$udc$1...@news.eternal-september.org...
> After I've gotten a couple of weeks more of base, I'll introduce some
> short repeats for a few weeks and look for some short races (10k or
> less).
>
> Started using my Atrovent inhaler again (I might have some EIA), and
> noticed an immediate improvement in my running. I'd stopped sometime
> last year (hmm, about the time my performance took a hit...).
IIRC you live near LA. Any chance it's an air quality issue?
-D
Charlie Pendejo
Mo - Fr: --- (swine flu)
Sa: 6
Su: 7
Maybe the ~3 pounds I lost (on the Tamiflu + chicken soup diet, with
103F driving the metabolism) makes up for a week's lost training.
Unfortunately the flu left behind some crappy lung infection (jogging
pneumonia?) in its wake. Easy running seems to neither help nor hurt
it. Will probably just have to jog my turkey trot unless it clears up
ASAP... certainly hope it's gone in time for the marathon.
For all you astronomers, I enjoyed seeing an opera about Johannes
Kepler last night.
upcoming:
26 Nov - PPTC Turkey Trot 5M
5 Dec: Reggae Marathon (Negril, Jamaica)
12 Dec - NYRR Holiday 5k - highly unlikely
19 Dec - NYRR Ted Corbitt 15k - also doubtful
Bart Mathias
> Greetings wreck runners! Please tell us about your training week and
> goals.
Back up to my amazing 26K! (No race to time this week.) Thanks to cooler
weather (low 70s) I was able to do all three runs a few minutes quicker
than I had been able to lately, leaving more time to read rec.running.
Tu, 17: 8K+, 50 min. (6 min pace)
Fr, 20: 5K-, 29 min. (6 min pace)
Su, 22: 13K, 82 min. (6+ min pace)
Total: 26K, 162 min. (6+ min pace)
This coming Thursday, 10-mile predict-your-time turkey trot. Time to
start thinking about time.
In the past I've tended to run about a minute a mile faster in a race
than when I train alone, and that carries over somewhat into a non-race
like the turkey trot. But this will be my first run over 15K since last
year's turkey trot, when somehow I managed to hold off crossing the
finish line for 1:58:41!
Hmm... Until I reviewed that, I was thinking 10 minute pace, to predict
1:40:00. I'll change that to at least 1:56:00 (11 min pace), with
adjustments depending on how I will have recovered from Wednesday's
hike. I'll try to do it in 1:40 anyway--I much prefer to over-predict
than under. Hmm again; checking back, I see I haven't gone under 1:40
since 1:37 in 1997 (predicted 1:44 that year). In '96 predicted 1:16:54
and ran 1:03 *over* that. In 1990, as I believe I have mentioned before,
I predicted 1:16:34 and ran it in 1:16:34, to make it the second (and
last) organized running event that I have ever gotten a "first place" in.
Bart
D Stumpus
"Doug Freese" <dfr...@hvc.rr.com> wrote
>> Started using my Atrovent inhaler again (I might have some EIA), and
>> noticed an immediate improvement in my running. I'd stopped sometime
>> last year (hmm, about the time my performance took a hit...).
>
> IIRC you live near LA. Any chance it's an air quality issue?
Yes, possibly aggrivated by pollution, but it helps even when the air is
clean and clear.
Anthony
Along the way...1/2 Marathon Dec10
Marathon Jan 7 (not planning to race it...
more like a long run on the way)
My long run day is usually Friday (don't work Fridays),
but for the next few months I'm otherwise engaged on
Fridays... this week I had a week off from my Friday
commitments and managed to get to my favourite
hilly trail for a 24km run...Not sure how I'm going to
schedule my other long runs...
Mon: 2k easy, 20' bike
Tue: 23km including 2 X 4000 and 1 x 5000 at the track.
Lactate Threshold pace - 4000's in 16:40 and 16:20,
5000 in 20:15. Hard session.
Wed: 2k easy, 20' bike
Thu: 2k easy, 20' bike
Fri: 24k hilly trail. 2 x 12k loops. Started slow and
gradually increased. 3 liters water on back.
1st loop 74:40, Second in 69:10. 2:23:50 overall.
Sat: off
Sun: 12 easy on grass, 30' bike.
Total: 65km (40 miles).
Anthony. Jerusalem, Israel.
anders
wrote:
> Mo - Fr: --- (swine flu)
Do you have proof - such as a positive test for antibodies - or are
you just bragging it was swine flu?:-)
> Unfortunately the flu left behind some crappy lung infection (jogging
> pneumonia?) in its wake. Easy running seems to neither help nor hurt
> it. Will probably just have to jog my turkey trot unless it clears up
> ASAP... certainly hope it's gone in time for the marathon.
I understand the really dangerous stuff usually follows right on the
heels of the initial disease and you would probably be in an intensive
care unit by now, but I would still advise you strongly to take it
very easy for the first seven days following the first "healthy" day.
Making yourself vulnerable for an annoying side or follow-up infection
would be among your dumbest training moves to date.
Take out your running shoes, give them a good brush and smooth out the
laces and listen to the sound - a bit like waves crashing on a pier, a
bit like an express train moving by - in your ears: it's your running
shape returning to you while you rest.
Anders
John Hurley
snip
> Greetings wreck runners! Please tell us about your training week and goals.
Ran "yet another 5k" yesterday. Original plan was my oldest daughter
and I would both run this race ( she is just off cross country
season ) so we arranged wake up time for sunday morning for her. I
always get up 4:30 am ish before a race ... just cannot sleep any
longer.
So after being awake a couple of hours I find a note on her door to
not wake her up ... about par for the course for a 15 year old.
It was a nice local race both a 1/2 and a 5k perhaps 1100 people total
in both guessing 5k was 600 ? I felt pretty strong maybe came in top
12? Time was a few seconds over 20 flat but several of the real fast
guys ( not me obviously ) said they thought the course was long.
There were several of my buddies in my age group at the race one of
them always runs away from us ( under 18:30 probably sunday ) and my
other friend and I traded spots a couple of times early on. After the
1/2 mile I stayed ahead of him until past the turn around and he put
maybe 30 yards in me by the end.
Sometimes being friends with your competitors does not help you race
strongly. After he passed me he looked pretty smooth and after
sticking close to him for the next 1/2 mile I lost a little
motivation. I probably should have dug deep and passed him again it
might not have stuck but it would have made me go faster at that point
in the race.
Some nice awards at the race I have pint engraved glass from the Brew
Kettle ( local micro brewery and bottler ) that I brought in to work.
There's a couple of people that supposedly owe me some Dog Fish head
at work so maybe I can use it to guilt them into paying up?
Good luck all!
Doug Freese
"anders" <hop....@suomi24.fi> wrote in message
news:edab39a9-dc05-4f4a...@x16g2000vbk.googlegroups.com...
> Mo - Fr: --- (swine flu)
> Do you have proof - such as a positive test for antibodies - or are
you just bragging it was swine flu?:-) >
One week sure sounds brief for N1H1. Pigs need more respect.
-D
Doug Freese
month(0-25 a week) is better than steroids.
Off for about 2.5 hours an a few thousand feet.
-D
Charlie Pendejo
>> Mo - Fr: --- (swine flu)
anders:
> Do you have proof - such as a positive test for antibodies - or are
> you just bragging it was swine flu?:-)
My armpits smelled of pancetta. Additionally our Center for Disease
Control recently claimed that 99% of all "flu-like illness"
experienced within American borders was in fact due to the H1N1
virus. Also, it seemed clearly responsive to Tamiflu - which, as I
think I understand, current H1N1 overwhelmingly still is, while most
"seasonal" flu variants are resistant.
> Take out your running shoes, give them a good brush and smooth out the
> laces and listen to the sound - a bit like waves crashing on a pier, a
> bit like an express train moving by - in your ears: it's your running
> shape returning to you while you rest.
I swear, my mental health rushing out makes the same exact sound.
jobs
> Greetings wreck runners! Please tell us about your training week and
> goals.
M - 5.5 miles on treadmill
T - 9 miles hilly
W - 5.5 miles on treadmill
T - 9 miles hilly fartlek
F - 7.5 miles on treadmill
S - -
S - 4.5 miles on treadmill
total: 41 miles. All @ 8:00-9:00
jobs
Daniel
Mon 0
Tue 35 minute run
Wed 0 -- Did something to left ankle... feels sprained-ish...
Thu 0 -- Ankle feels like tight / sore ant. tibialis tendon area
Fri walk 45 minutes -- so far so good
Sat 0 -- ankle seems okay
Sun ~ 5 miles total including 5K race -- more than a minute faster than last
month.
Not a great week, no "long run".
Highlight: a pair of Horned Grebes on Lake Merritt, down for the winter months
after visiting Dot up in the frozen North, no doubt. Ah, that's me -- birding
while trying to "dissociate" from the body that's yelling at me "Stop! Slow
down! Yer gonna die!!!" at about the 2.5-mile point in the race.
Peace,
--
Daniel ( deltae...@usa.net )
Bart Mathias
> Training Week Ending November 22, 2009
>
> Mon 0
> Tue 35 minute run
> Wed 0 -- Did something to left ankle... feels sprained-ish...
> Thu 0 -- Ankle feels like tight / sore ant. tibialis tendon area
> Fri walk 45 minutes -- so far so good
> Sat 0 -- ankle seems okay
> Sun ~ 5 miles total including 5K race -- more than a minute faster than last
> month.
>
> Not a great week, no "long run".
>
> Highlight: a pair of Horned Grebes on Lake Merritt,
Oakland?
Daniel
Right -- "Lake Merrit Joggers and Striders" have regular 4th Sunday races. Nice
people, low cost, no shirts... Most months we have both 5K and 10K, and some
months the 15K. Fun stuff!
dood
> Greetings wreck runners! Please tell us about your training week and
> goals.
11/16 - 8
11/18 missed :(
11/19 - 4 plus intervals ans hills.
11/21 - 4
Bummer, I wanted it to be my first 25 mile week since injury, maybe
this week.
Dave
Parker Race
"John Hurley" <johnb...@sbcglobal.net> wrote in message
news:049378cb-3f27-4440...@a31g2000yqn.googlegroups.com...
> Greetings wreck runners! Please tell us about your training week and
> goals
37 allergy tinged miles:
M: off
T: 4
W: 6
Th: 4
F: off
S: 9 golf course hilly
Su: 14 trails
Goals: Increase weekly distance and long run
Continue 1 hard run a week
Races:
10k on Thanksgiving
50k (FA) in Janauary?
HAT run
anders
> Goal: run next week
Put on your running gear even if you have very little inclination to
run. Prance around and look good even if you don't actually run.
(The rest will follow. There is something about this sort of thing in
the "Hagakure".)
> Soon be back to "normal" weight at this rate. Lost nearly 2kg durably, in
> Oman.
Unless you lost an arm or a leg (or part of one), it probably wasn't
"durably".
> 74kg
You wear them well, it looks.
Not in the same league as Lance, though. (Who hasn't been heard of and
who doesn't appear to have raced since 2008 - and those, too, seem to
have been escorting jobs. Maybe he has moved on to long runs on
trails? Perhaps he's just too fortunate, busy and happy in his
personal life?)
Anders (who suddenly lost all undue respect and awe of long stage
races)
steve common
>Put on your running gear even if you have very little inclination to
>run. Prance around and look good even if you don't actually run.
That's why I went to Oman after all. See photos below :-)
>Unless you lost an arm or a leg (or part of one), it probably wasn't
>"durably".
I thought so too and you're half-right - when fed "normally" I'm just
under 75kg in fact. So I lost 1kg for sure.
>Anders (who suddenly lost all undue respect and awe of long stage
>races)
Now you know all my secrets ;-) Get your your x-c skis out, choose the
appropriate /fart/ (yes, I love the French word for ski wax too) for sand
dunes, and get your nordic bum down here :-) I'm sure you'd have a great
time in the "orange snow" - Palle Andersen from Denmark did and I'm sure
you Finns are tougher than some weedy Viking, even if he did wear
all-black kit including full trousers during the whole race :-D
Official photos are up now:
http://www.raidsahara.com/html/photos.htm
After the 4K/+1100m
http://www.raidsahara.com/oman/Web%20Oman/etap1oman/DesertOmanRaid1eretape/desertomanraid139.html
but recovered nicely by the stage end :-)
http://www.raidsahara.com/oman/Web%20Oman/etap1oman/DesertOmanRaid1eretape/p1000894.html
During stage 2
http://www.raidsahara.com/oman/Web%20Oman/etap2oman%20trail/DesertOmanTrail2009/p1010029.html
http://www.raidsahara.com/oman/Web%20Oman/etap2oman%20trail/DesertOmanTrail2009/dsc02937.html
Nearing Control Point on a giant dune, stage 4
http://www.raidsahara.com/oman/Web%20Oman/etap4omantrail/DesertOmanRaid/p1010275.html
This one of the winner gives a nice perspective of some of what we ran
through
http://www.raidsahara.com/oman/Web%20Oman/etap4omantrail/DesertOmanRaid/p1010294.html
Dunes marathon - last part of last stage, in the company of Belgian
Gazelle, Sophie "Juliette" Balteau.
http://www.raidsahara.com/oman/Web%20Oman/etap5omantrail/DunesOmanMarathonOmanRaid2009/s1053863.html
http://www.raidsahara.com/oman/Web%20Oman/etap5omantrail/DunesOmanMarathonOmanRaid2009/p1010658.html
Re: minimalist and barefoot runners. Alex from Argenina did half the
marathon in the red-hot sand, really barefoot. He got sick of all the sand
in his shoes (know the feeling). Roger from the UK (61yo !) tried the same
and nearly abandoned. He slept for 2 hours at the last CP before finishing
shoeless and exhausted himself.
http://www.raidsahara.com/oman/Web%20Oman/etap5omantrail/DunesOmanMarathonOmanRaid2009/p1010658.html
http://www.raidsahara.com/oman/Web%20Oman/etap5omantrail/DunesOmanMarathonOmanRaid2009/p1010749.html