Training week ending May 20 2012

[John Hurley]

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

[John Hurley]

# Please tell us about your training week and goals.

Just the 2nd time this month with 6 days on and 1 off ... feeling
pretty strong and actually a couple of times faster than I have been
recently.

Still no concrete plans for any specific events ... trying to stay
healthy.

Probably 45 miles in this week ( going to double up today in a couple
of hours running with basketball machine ).

Good luck all!

[Tony S]

Wet early in the week then a very nice weekend. The upcoming week will
be a mini-taper into a 50k next Sunday. Less hiking this week and I
missed it.

Rtime Rclimb Ltime Lclimb Htime Hclimb OnFeet
6:25 3090 1:29 1100 3:35 1385 10:00

14-May run 0:49 340 2.5 stony brook
14-May hike 0:29 200 3.5 stony brook
15-May run 1:11 700 4 ram park
16-May run 0:43 200 3.5 stony brook
16-May hike 0:37 350 5 stony brook
17-May run 1:23 1100 4.5 hook
18-May run 0:30 1 gym, trd
19-May run 1:29 750 4 145 stony brook, fartlek
19-May hike 0:42 135 2 118 stony brook
20-May hike 1:47 700 1 stony brook
20-May run 0:20 3 stony brook, rock play

--
http://tonyoutthere.blogspot.com/

[C. Dimitrakakis]

On Sunday, May 20, 2012 6:50:05 AM UTC+2, John Hurley wrote:
> Greetings wreck runners! Please tell us about your training week and
> goals.

Training Week Ending 20 May 2012
================================

This week was a bit easier. I still did the intervals, but kept the
intensity and volume low. Weight training was also at a somewhat
reduced intensity. The week was rounded off with a leisurely hike,
which included a somewhat steep ascent (20%)

M 14/05 Squats: 3x15x75, Shoulder: 3x5x50, Pulley: 3x5x90
T 15/05 Run: 10' + strides + 3x600m@2'20"[2'] + 10'
W 16/05 Deadlifts: 3x15x87.5, Chest: 3x4-5x70, Row: 3x5x87.5
T 10/05 Run: 6km:+/-300m@55m
F 11/05 Squats: 3x12x65, Shoulder: 3x5x52.5, Pullups: 5x10
S 12/05 Run: 10' + strides + 3x300m@1'[4'] + 15'
S 13/05 Hike: 10km:+/-700m@4 hours.

Goals: I'll take it easy on the legs this week. I'll probably do a 100m and 400m time-trial on the weekend.
.

[Tim Downie]

John Hurley wrote:
> Greetings wreck runners! Please tell us about your training week and
> goals.

An easy week this week.

Mon DNR

Tue DNR

Wed DNR

Thur DNR

Fri DNR

Sat Cateran trail 55 mile ultra.

After my two ultra runs last weekend I had planned to go out for a spin on
my bike but the weather never materialised (I am a shameless fair weather
biker) but I reckoned if I was going to run three ultras in 8 days "too much
rest" wasn't a problem. ;-)

After a week of poor weather and pretty gloomy looking skies on the way up
to the Spittal of Glenshee on the Friday evening, Saturday turned out to be
a perfect running weather day. Cool, a bit of sunshine but not too much and
no wind to speak of. Couldn't have asked for better!

The route was entirely new and unknown to me and I had no expectations other
than to avoid injury and enjoy the run.

The route has some great views and although my legs weren't exactly brimming
with energy, they didn't feel too bad at all. The first 6 miles were rather
boggy but then we alteranted between small roads, narrow paths and farm
tracks until about 13 miles where I met my wife at the checkpoint. I've had
issues with a niggly groin pain for a few months which I thought might be a
hernia at one point but that's looking less likely now. Anyhow, the pain
was getting worse and was making pushing off with my right leg (particularly
going up hills) painful. I told my wife that if it didn't improve I was
probably going to retire as I didn't see much point in carrying on if the
pain was going to continue. I resolved however to continue to the Den of
Alyth, the next checkpoint at 25 miles before making a decision and
thankfully, after about 20 miles the pain just seemed to fade away.

By now I had paired up with another runner (something I tend not to do when
I have my "racing head" on) and perhaps chatting with him helped to distract
me but I was now really enjoying the run and checkpoints seem to come and go
without any marked increase in fatigue. Indeed, we were now picking off
slower runners which was a great boost to our morale.

About 35 miles in I managed to fall whilst crossing a hillside bog and
managed to land heavily on my chest with my fist between my chest and the
ground. Whilst the ground was soft the effect of having my fist there was
to concentrate the forces nicely and I heard the tell tale "crunch" of a rib
cracking as I hit the ground. The pain was a bit of a giveaway too. ;-).
Still, no time to lie around and having decided that I hadn't punctured a
lung or anything I was soon moving again and hadn't lost any places, indeed
we carried on passing other runners. We continued to run together right
until the last mile where the course drops from the top of a pass to give
you a continuous 1 mile downhill run in to the finish.

This has got to be one of the best race finishes around and we were in full
"no holds barred" racing mode hammering down the hill to the sound of cheers
from the spectators at the finish line. I just pipped my companion over the
last few yards but I happy to see that we've been accorded the same time
(11:35). Seems fair somehow considering how much having his company had
helped me. That placed me *just* the wrong side of halfway down the field
(grrr!) 28th out of 54 finishers but given that there were 11 DNFs I don't
feel too bad. ;-)

I booked myself a visit to my physio on the Monday only to find that there's
not a hint of pain now and all my hip, leg and abdominal muscles check out
fine. He suggested that I've possibly mobilised a bit of scar tissue and
have now "freed up" whatever was causing the pain which is good news.

Now I have about just over 4 weeks before my big race (the full 95 mile West
Highland Way race) and I plan to cycle this week before returning to any
running. Time for another ultra or two first though maybe. ;-)

Tim

[Tony S]

Way to go Tim. I've heard about guys like you that just run an ultra
almost every weekend and don't run in between. Well, ok maybe that's an
exception for you, but you can do that.

I'm also a fair weather bicyclist! Good luck at WHW!



--
http://tonyoutthere.blogspot.com/

[Tim Downie]

Tony S wrote:
> Way to go Tim. I've heard about guys like you that just run an ultra
> almost every weekend and don't run in between. Well, ok maybe that's
> an exception for you, but you can do that.

It's beginning to seem that way. I'm almost feeling at a bit of a loose end
with a whole 4 and a half weeks to my next race and nothing to look forward
to in the interim. ;-)

>
> I'm also a fair weather bicyclist! Good luck at WHW!

Thanks Tony.

Tim

[pithydoug]

Good show! Best of luck at WHW!!

-Doug

[Bart Mathias]

On Sun, 20 May 2012 18:06:13 -0400
Tony S <no...@none.none> wrote:

> Wet early in the week then a very nice weekend. The upcoming week will
> be a mini-taper into a 50k next Sunday. Less hiking this week and I
> missed it.
>
> Rtime Rclimb Ltime Lclimb Htime Hclimb OnFeet
> 6:25 3090 1:29 1100 3:35 1385 10:00

After perusing your blog for a while, I thought maybe I had this figured out.
Like, how much time you spend Running during the week, how much altitude you gained
doing so, how much time your Longest run took (like on May 19) and maybe the maximum
aLtitude gained in any one running event (17 May), how much time you spent Hiking
(0:29 + 0:37 + 0:42 + 1:47 = 3:35), and either how much of that was uphill or the
sum of low points to high points on Hikes.

But then I look at the details and get confused all over again:

> 14-May run 0:49 340 2.5 stony brook
> 14-May hike 0:29 200 3.5 stony brook

You ran 2.5 miles at a bit over 5 mph then hiked 3.5 miles at 7 mph?
Maybe I haven't figured out what the "2.5" and "3.5" are yet.

> 15-May run 1:11 700 4 ram park
> 16-May run 0:43 200 3.5 stony brook
> 16-May hike 0:37 350 5 stony brook
> 17-May run 1:23 1100 4.5 hook
> 18-May run 0:30 1 gym, trd
> 19-May run 1:29 750 4 145 stony brook, fartlek
> 19-May hike 0:42 135 2 118 stony brook
> 20-May hike 1:47 700 1 stony brook
> 20-May run 0:20 3 stony brook, rock play
>
> --
> http://tonyoutthere.blogspot.com/

--
Bart Mathias <mat...@hawaii.edu>

[rms]

> This has got to be one of the best race finishes around and we were in full

Wow, congrats! I had another meltdown mid-way through my 50, and tossed in the towel; should have switched to the 50k at the 19mi point. But had a perfect day jogging up the mountain Sunday, to watch the eclipse, with a pair of paper eclipse glasses -- quite a sight. Hopefully a mountain trail 50k fun run on the weekend.

rms

[Tony S]

The 1-10 numbers are perceived effort, not miles, which I state in my
log, but I can see why it's confusing. I don't log miles at all normally
because I've always run by time alone. Before I had GPS (which I only
wear occasionally) I always preferred running by time because I could
wander around and didn't have to figure out the miles, and the trails I
do are all different speeds.

It's date/type/time/climb(in feet)/effort/(heart rate)/description.
Maybe I should put descent in there too, because sometimes I will hike
up the mountain and run down it, or vise versa. I should make it clearer
though, thanks for the feedback Bart.

--
http://tonyoutthere.blogspot.com/

[Ed Prochak]

On May 22, 6:44 am, "Tim Downie" <timdownie2...@yahoo.co.uk> wrote:

Wow what a great race report. Did you get the doctor to check the rib
too? Did you crack it or was the sound you heard really something
else?
ed

[Tim]

Ed Prochak <edpr...@gmail.com> wrote:

> Wow what a great race report.

Thanks.

> Did you get the doctor to check the rib
> too? Did you crack it or was the sound you heard really something
> else?
> ed

My doctor has better things to do than waste his time with my self
inflicted injuries. ;-). I've cracked ribs often enough to know the sound
and the feel of a fracture. Besides, what's he gonna do? Unless you've
popped a lung or have a flail segment the treatment is just painkillers and
I have those at home.

Certainly the pain I've had since the race is entirely consistent with a
rib fracture. Can only lie on my back in bed at the moment! ;-)

Tim

[John Hurley]

Tim:

# I've cracked ribs often enough to know the sound and the feel of a
fracture.

Do tell ... "often enough?" ... yeah lets here some details ...

My only experience with that was back in high school when a 300+ pound
offensive tackle fell on top of me 5 seconds after the play was
whistled dead ...

# the treatment is just painkillers and I have those at home.

I have just the 3 women in the household at home and me ... kind of
the opposite of pain killers ... "pain inducers???" ...

[Tim Downie]

John Hurley wrote:
> Tim:
>
> # I've cracked ribs often enough to know the sound and the feel of a
> fracture.
>
> Do tell ... "often enough?" ... yeah lets here some details ...

Not a lot to tell really. I run, I fall down sometimes. If I land badly
things go "crunch". The older you get the easier they are to break.

The annoying thing is that I can pretty much forget about the pain during
the day but at night it's much worse as it restricts me to sleeping on my
back. Turning over is an operation accompanied by much swearing and
flopping back on my back in defeat.

I probably don't help myself by chosing to ride up all the steep hills
locally and "honking" the bike up the hills out of the saddle.

Tim