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

cheers,
--
David (in Hamilton, ON)
www.allfalldown.org
www.absolutelyaccurate.com

From:	ultrajohn1 at webtv.net
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 19:18:21 -0800

From:	Brian Wakem
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 14:54:43 +0000

Recovering from tibial stress fracture.

I won a (very muddy) local XC race this morning by about a minute and a
half. The opposition was quite weak, but I felt strong and could have gone
faster if I had reason to.  Difficult to say how fit I am compared to
pre-injury.

Highest mileage since the injury.  Still getting some aches and pains on
longer runs, but they are gradually going.  13.25 miles on Wednesday is my
longest run since November 7th.

Monday:
REST

Tuesday:
pm) 6.25 miles in total, 6 x ~800m w/1min jog rec - hard

Wednesday:
pm) 13.25 miles - easy

Thursday:
pm) 10.75 miles - easy

Friday:
pm) 10.75 miles - easy

Saturday:
pm) 3.75 miles + a few strides - easy/medium

Sunday:
am) Lord Wandsworth XC - 1st place

Cycled to work and back 3 times.

Total run: 51 miles
Total Bike: 12 miles

--
Brian Wakem

From:	Phil M.
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 15:13:33 GMT

Leafing through rec.running, I read a message from no@email.com of 23
Jan 2005:

> I won a (very muddy) local XC race this morning by about a minute and
> a half.

Congrats! Score 1 for rec.running.

> The opposition was quite weak, but I felt strong and could have gone
> faster if I had reason to.

There probably aren't many putting in 50+ miles per week during the winter
months. Do you think this is why the opposition was weak?

> ÿÿDifficultÿtoÿsayÿhowÿfitÿIÿamÿcomparedÿto pre-injury.

What?

Phil M.

From:	Doug Freese
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 16:10:54 GMT

"Phil M." wrote in message
news:Xns95E7686D96562seilogramp@216.77.188.18...
>> The opposition was quite weak, but I felt strong and could have gone
>> faster if I had reason to.
>
> There probably aren't many putting in 50+ miles per week during the
> winter
> months. Do you think this is why the opposition was weak?

Let's remember there are many states/countries that do not experience
winter, at least as defined by snow and ice and not just wet or dry. As
for mileage I tend to keep my mileage up during the winter. What the
hell else is there to do and it provides a great opportunity for base
strength work which is the bread and butter for any training program.
Unlike my NYC neighbors, I don't do any speed until maybe March and do
my early spring races off distance and strength alone. If march warms
up enough I may do some tempo runs.

-DougF

From:	Brian Wakem
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 15:23:33 +0000

Phil M. wrote:

>> ÿÿDifficultÿtoÿsayÿhowÿfitÿIÿamÿcomparedÿto pre-injury.
>
> What?
>
> Phil M.

I did't post that. My post said "Difficult to say how fit I am compared to
pre-injury."

--
Brian Wakem

From:	Phil M.
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 15:48:09 GMT

Leafing through rec.running, I read a message from no@email.com of 23
Jan 2005:

> Phil M. wrote:
>
>>> ÿÿDifficultÿtoÿsayÿhowÿfitÿIÿamÿcomparedÿto pre-injury.
>>
>> What?
>>
>> Phil M.
>
>
> I did't post that. My post said "Difficult to say how fit I am
> compared to pre-injury."

The spaces are coming out as ÿ on my newsreader. Maybe you're posting in
HTML.

Phil M.

From:	Brian Wakem
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 16:11:29 +0000

Phil M. wrote:

> Leafing through rec.running, I read a message from no@email.com of 23
> Jan 2005:
>
>> Phil M. wrote:
>>
>>>> ÿÿDifficultÿtoÿsayÿhowÿfitÿIÿamÿcomparedÿto pre-injury.
>>>
>>> What?
>>>
>>> Phil M.
>>
>>
>> I did't post that. My post said "Difficult to say how fit I am
>> compared to pre-injury."
>
> The spaces are coming out as ÿ on my newsreader. Maybe you're posting in
> HTML.
>
> Phil M.

No I posted in plain text. It showed up fine on google -
http://groups-beta.google.com/group/rec.running/msg/0aac37515f50da3f?dmode=source

--
Brian Wakem

From:	Tony
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 21:12:29 GMT

mon: 0:40 walk treadmill
tues: 0:31 ran, hr 154
0:20 bike trainer, hr 153
0:20 walk, stretch
wed: 0:43 ran, hr 147
0:20 walk
thur: 0:30 bike trainer, hr 131
0:20 ran treadmil, hr 141
fri: 0:47 ran hills, hr 152
sat: 0:30 bike trainer, hr 126
0:20 walk treadmill
0:20 shovel snow, hr 120
sun: 0:45 shovel snow, hr 136
0:30 ran, hr 151

Goal: Get more consistent running, forget longer runs for a few weeks. Get
outside more - 4 of 5 runs outside this week. 30k and 50m trail races next
Summer & Fall.

- Tony

From:	Tom R Wheeler
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 11:56:04 -0500

monday = 21 miles biking walking.
friday = 11 miles biking walking
total for week. 32 miles.
total for year.
237 miles biking for 10 cent cans,

probes with bikes =
bike cables are lock in. to one gear. and wire jagged on cables. on Mt
bike.......
back derail shot some working on 2 back gears on racer bike........

this week here=
got clobbered with bad weather of snow.....
boots and alto gear are frozen like rock.

or contact.
e-mail. WheelerpaintingTW@webtv.net

From:	Tim Downie
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 11:46:53 -0000

SwStudio wrote:
> Greetings, rec.runners! Please tell us about your training
> week and goals.

Working towards the London marathon and the WHW race.

Monday to Friday were a struggle with horrible wet & windy weather here.
Fortunately, things have improved now.

Mon 7.2 hillyish miles moderate @ 7:37 pace
Tue 6.5 miles easy
Wed dnr
Thu club run 4.85 miles hard in windy conditions @ 6:55 pace
Fri 5 miles easy
Sat Milngavie/Drymen/Milngavie. 25.5 miles easy with 25 minute break for
coffee & cakes.
Sun dnr

Total 49 miles.

Saturday's run could have been horrid if the weather hadn't improved. As it
was, it turned out to be a lovely frosty morning and *most* of the mud on
the WHW trail was frozen over. Still managed to break through the crust
often enough to get nice and muddy though. ;-)

Tim
,

From:	steve common
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 20:08:50 +0100

Goal : Weight loss. Nothing else matters, so there. 7kg to shed.

Mon-Tue REST

Wed 0:55 10k 6mi 20'up, 15'dwn, 7x300m/+30m hills in 1:20up/1:45dwn

Thu 0:45 8k 5mi Easy on roads. Passed the superb Airbus A380 plane.

Fri-Sat REST

Sun 1:24 16k 10mi Base endurance on roads round home
___________________
Tote 3:00 34k 21mi

From:	Phil M.
Subject:	Re: Training Week Ending January 23, 2005
Date:	Mon, 24 Jan 2005 00:54:33 GMT

Leafing through rec.running, I read a message from
stevenZ.common@wanadoo.fr.invalid of 23 Jan 2005:

> Goal : Weight loss. Nothing else matters, so there. 7kg to shed.

If nothing else matters, you might consider doing some other exercise, like
walking, during your 4 days of no running.

Phil M.

From:	Donovan Rebbechi
Subject:	Re: Training Week Ending January 23, 2005
Date:	Mon, 24 Jan 2005 02:03:11 +0000 (UTC)

On 2005-01-22, SwStudio wrote:
> Greetings, rec.runners! Please tell us about your training
> week and goals.

Key races: indoor track Jan and Feb (including 3k this week),
10k races later on.

M rest
T am 5
pm 6 hill reps
W am 5
pm 5.6
T 10: 12 reps approx 400m on unmarked loop course, rest about 200m jog
F 7
S 12.5 including 7 mile race
S 15

Total 66

First week of truly nasty weather. Milage still OK, speed work still
consistent but would like to get back to 2-a-days.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

From:	Dan Stumpus
Subject:	Re: Training Week Ending January 23, 2005
Date:	Mon, 24 Jan 2005 01:11:35 GMT

It is sooo nice to run in typical LA winter weather again after the record
rainfall -- sunny skies, mild temps, great views. Despite all the grousing
over and grim tolerance of frigid conditons back east, it does cause one to
back off for a couple of months to recharge the batteries. (Donovan and
fellow crazies excluded).

On Monday I ran the first couple of miles with Tyrus, a 29:00 10k runner who
was on several 50 mile relay teams back in the darkest 80's (we were
undefeated, in large part to him, the ringer on our team). The most
memorable was the 50 miler from the Hollywood bowl to the beach at point
dume, all along the Santa Monica mountain ridge.

He's now 41 and is a college xc coach. He's still winning races, while I
have lost several steps being 12 years older. He was shuffling through his
warmup mile or two at a glacial (for him) 7:30 pace, and I got to chat with
him for the first time in many years. He's more talkative and outgoing at
41 than he was at 19...

My "speed" (imagine fingers making quotation marks in the air) workout on
Thursday was quicker and easier than last weeks, and my heartrate was two
beats slower. These old legs just don't want to go like they used to...I
ran miles 10 to 20 in my best marathon at a 5:36 pace, and now I can't run a
quarter that fast. Yuck. Whining aside, I seem to be getting a second/lap
faster every week, so hope springs eternal.

My easy 8 milers are about 20 sec/mile faster than they were last year, so I
might be tempted to find a 50k soon to see if the improvement is for real.

Rookie mistake #10: In the last couple of weeks I'd been visited with many
aches and pains in my patella and insteps. Got new shoes: pain gone. Note
to self: throw away at 400 miles...

Week ending 01/22/05

Sun: 7 mi, 1200’ climb in 1:02. Very easy, 122 hr avg. Rack up a few
miles and enjoy the views.

Mon: 8.5 mi 580’ climb in 1:17. Ran first 2 mi with 29:15 10k guy who was
“jogging”

Tue: 11.5 mi Tempo. 20 min w/u, 43:53 to Mt. Lee (152/168 avg/max hr),
1140’ climb, then 48:00 @120hr.

Wed: 8 easy, 700’ climb, 1:11:21.

Thu: 10 mi Speed. 22 min w/u, 10 x 440 (91.0 156/172 avg/max hr), 22 min
w/d. Easier & faster than last week.

Fri: 8 easy, 700’ climb, 1:12:05.

Sat: 18 mi, 2:47. 2350’ of climb. 140HR avg. 2174 kcal. 7 min faster
than last Saturday, and felt great -- no hint of leg burn even when i
charged some hills at 160 hr. (I can't resist racing mountain-bikers up
hills)Wish I could bottle up days like this...

Total: 71 miles.

From:	Anthony
Subject:	Re: Training Week Ending January 23, 2005
Date:	Sun, 23 Jan 2005 10:39:33 +0200

Training for London marathon, April 17.
Aiming for sub-3.
Completed week 6 based on Pfitzinger-Douglas
18 week/55 miles max program.

Mon: 12k dirt hills. Easy/mod
Tue: 12k easy grass. 30' bike
Wed: 11k in heavy rain. Was intending to run
more, but there was some tremendous lightning.
Thu: off.
Fri: 22k medium long on grass.
8k 5:00-5:10/k (8:00-8:15/mile)
7k 4:50/k (7:45/mile)
7k 4:15-4:20/k (6:45-7:00/mile)
1 hr bike
Sat: 8k light rain, easy.
Sun: 20k medium long on grass/asphalt.
9k easy (5:30/k 8:50/ mile)
7.5k mod (4:40/k 7:30/mile)
3.5k easy

Total: 85km (53 miles)

Anthony. Jerusalem, Israel.

From:	Phil M.
Subject:	Re: Training Week Ending January 23, 2005
Date:	Mon, 24 Jan 2005 00:35:14 GMT

Leafing through rec.running, I read a message from
shhhh_secrets@hotmail.com of 22 Jan 2005:

> Greetings, rec.runners! Please tell us about your training
> week and goals.

Mon 0.00 rest
Tue 5.24 mi easy
Wed 8.22 mi aerobic
Thu 5.00 mi easy
Fri 9.96 mi aerobic
Sat 4.00 mi easy
Sun 14.20 mi med long on trail
-------------------------------
Wk 46.62 mi, 75 km
Yr 177.73 mi, 286 km

Week 6 of 18 weeek training program for Boston. Week 6 of 6 week
endurance phase. The plan called for an easy week this week. Next week
starts the 5-week lactate threshold phase with long runs of 19-22 miles.

Sunday's run was at the Kennensaw National Battlefield Park. My favorite
place to run in Georgia. http://www.nps.gov/kemo

Since the forecast for Sunday was for the upper 20s with 15-20 MPH winds
and the Falcons were playing, I thought I'd go to this trail and maybe be
the only sucker out there. Maybe the trees would block some of the wind.
Also, I wanted to really test my Brooks Adrenaline ASR trail shoes on an
actual trail. I've been running some easy/short routes around my home,
which contain a mix of road, dirt, and grass. The shoes worked great. I
dressed with 3 layers on top, tights, Smartwool socks, Drylete hat, and 2
pairs of mitts. As expected, my hands were frozen solid by the end of the
run, even with 2 pairs of mitts. The tube on my CamelBak was unusually
stiff. But the fluid never did freeze.

Racing Goals:

Tune-up races for Boston
3/5/05 Chattahoochee Roadrunners 10K, Atlanta GA
3/19/05 Leprechaun Road Race 10K, Dublin GA
4/2/05 Chickamauga Chase 15K, Chickamauga, GA

4/18/05 Boston Marathon, Boston MA

Dreaming ahead: Some sort of distance events on trails.

Have a great week rec.runners.

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John
Short, South African coach.

From:	Bethowmuch
Subject:	Re: Training Week Ending January 23, 2005
Date:	23 Jan 2005 00:43:28 GMT

My week was crummy. My goal is to meet some slutty women who want to have .