Training week ending Feb 19 2012

Training week ending Feb 19 2012

Post by John Hurle » Mon, 20 Feb 2012 23:33:49


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

Training week ending Feb 19 2012

Post by Michell » Tue, 21 Feb 2012 01:32:52

In article


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

I finished week 4 of the couch to 5K program, and will embark on week 5
tomorrow.

For the first four weeks, each week had the same run all three days of the
week; week 5 is the first week where each day of the week progresses from
the day before.  weeks 4 and 5 total two miles each workout, with a mixture
of jogging and walking each time except the last day of week 5, which is
all jogging.

Week 4, each day:
Brisk five-minute warmup walk, then:
   €  Jog 1/4 mile (or 3 minutes)
   €  Walk 1/8 mile (or 90 seconds)
   €  Jog 1/2 mile (or 5 minutes)
   €  Walk 1/4 mile (or 2-1/2 minutes)
   €  Jog 1/4 mile (or 3 minutes)
   €  Walk 1/8 mile (or 90 seconds)
   €  Jog 1/2 mile (or 5

Week 5:
Day 1:
Brisk five-minute warmup walk, then:
   €  Jog 1/2 mile (or 5 minutes)
   €  Walk 1/4 mile (or 3 minutes)
   €  Jog 1/2 mile (or 5 minutes)
   €  Walk 1/4 mile (or 3 minutes)
   €  Jog 1/2 mile (or 5 minutes)

Day 2:
Brisk five-minute warmup walk, then:
   €  Jog 3/4 mile (or 8 minutes)
   €  Walk 1/2 mile (or 5 minutes)
   €  Jog 3/4 mile (or 8 minutes)

Day 3:
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no
walking.

--
Tea Party Patriots is to Patriotism as
People's Democratic Republic is to Democracy.

 
 
 

Training week ending Feb 19 2012

Post by rms » Tue, 21 Feb 2012 01:47:21

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

    Desert trail marathon, 4:40  http://sierravistatrailrun.wordpress.com/
Felt great on the outbound leg, 1:55 at the turnaround, but within a few
miles sore hip flexors and ITs slowed me down dramatically (probably when my
glycogen stores ran out), and the tough terrain made it hard to resume a
rhythm.  A wonderfully organized race, no entry fee but with fully-stocked
aidstations, SAR support, and hot food at the finish.  A good day!

rms

 
 
 

Training week ending Feb 19 2012

Post by John Hurle » Tue, 21 Feb 2012 04:14:02

#?Please tell us about your training week and goals.

Another boring week 6 days running total miles about 45 somewhere.  No
swimming days ... like usual apparently.

Feeling reasonably strong and a couple of times felt motivated to push
tempo briefly but not much fire in me so far this year.  No clear
racing goals in mind at this time.

I am nowhere near ready for the 50k that I did last year ( and of
course i was not ready last year either ) but thinking about running
first 20 miles of it ... might burn off a few pounds ...

 
 
 

Training week ending Feb 19 2012

Post by Tony » Tue, 21 Feb 2012 07:01:13

Planned      Actual
Hours Long   Hours Climb Long  LgCl
5:31  2:01   6:15  3150  2:03  1100'

13-Feb        run    1:07    600   2.5  ram park

Feeling pretty good, but still recovering a little from my long run 2/9,
I did the blue/white trail loop then red/yellow-silver in Ramapo park.
Good sunny weather.

14-Feb        run    0:41       -      5    gym trd, light speedplay
15-Feb        run    0:20       -      2    mohonk, part of hike/run
15-Feb        hike   1:06    500    3    mohonk
16-Feb        run    1:21    1100    3    139    ram park

It was snowing lightly, about 38 degrees. I was trying out a new trail
combination. Did the silver trail up to the reservoir, then the orange
trail all the way to bear swamp road, then down the road east and back
on the yellow-sliver trail. This turned out to be a very nice running
loop, with the first uphill on orange rocky and technical, but then
fairly smooth to bear swamp road. The yellow-silver is steep and rocky
at first, then smooth. I normally wouldn't do 80 minutes the day before
a somewhat longer run, but that I wasn't concerned showed me that my
training is going well.

17-Feb        run    2:03    1050    4    135    stony brook

For this run I tried out a few new trails combined with familiar ones,
and it turned out to be a great run. I blogged this one with some
thoughts about training effort.

18-Feb        hike    1:15    360    1    ram park

Nice little recovery hike with company on a sunny day.

19-Feb        run    0:43    400     2     stony brook, white trail

This easy run today was a simple loop up the creek on the red trail at
stony brook, crossing the creek with the white trail and then taking the
white trail back south over some of the best technical rocky terrain
I've ever run. The trail runs right along the creek over medium sized
and then giant boulders that you have to navigate. That section is too
short at just over 5 minutes, but it's the most fun of almost any trail
in the area. When I got to the pipeline crossing I decided to sprint up
the hill to the red trail -- over 80% sprint effort up 100 meters at
40+% grade, so very winded at the top -- so I could run some of the fun
technical sections at bottom part, before finishing on the long rock bed
that parallels the trail.

Goals: Escarpment trail July, VT 50k Sept.

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

 
 
 

Training week ending Feb 19 2012

Post by Anthon » Tue, 21 Feb 2012 16:36:07

Training for Jerusalem marathon, March 16.

Jerusalem is a hilly city - and the marathon has no shortage
of ups and down of various degrees.  
Definitely not a PR course - but it is a
beautiful one - one for the soul...

Mon:  6k easy
Tue:  11k including some hill repeats
Wed:  15k marathon course
  Got up at 4am to run - haven't done
  that in a long time...

Thu:  30k hilly trails 2:44
  Lately I have been running most of my trail
  runs around the Mount Eitan circuit just
  outside Jerusalem.  Usually there are other
  walkers/ runners and bikers.  Today with
  a big storm underway I was all alone.
  Actually only a little rain while I was running -
  although at some stages it felt like I was
  running through the clouds.  The ground has
  good purchase even when its very wet.
Fri:  5k easy grass
Sat:  off
Sun:  16k hilly trails
  fartlek 1:22

Total:  83km (52 miles)

Anthony.  Efrat, Israel.

 
 
 

Training week ending Feb 19 2012

Post by Bart Mathia » Tue, 21 Feb 2012 17:16:53

On Sun, 19 Feb 2012 06:33:49 -0800 (PST)

Quote:

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

Tu: 8K, 52 min. (Late start due to dawdling? Had to hurry; 3 min faster than
    last week.)
We: 8 mi. hike, level but on sandyl shore.
Fr: 5K, 33+ min (3 min faster than last week).
Su: Didn't get a chance to do a little rehab for tomorrow's race.
    That left this week 13K short, but next week should be 31K, 5K longer than
    "normal."
Goals: Find a parking place tomrrow morning and break 1:18 (last year's time)
    in the GAR.
--

 
 
 

Training week ending Feb 19 2012

Post by C. Dimitrakaki » Tue, 21 Feb 2012 19:29:03

M: Squats, Chest, Rows
T: Deadlifts, Quadriceps/Triceps
W: Clean'n'Jerk, Pullups, Shoulders
T: Biceps/Triceps

S: XC ski day, 2 hours

The ankle is getting stronger now, though it did feel tired after 3 consecutive days of jog/xc. Hooza

 
 
 

Training week ending Feb 19 2012

Post by pithydou » Tue, 21 Feb 2012 21:56:50


Quote:
> Greetings wreck runners! ?Please tell us about your training week and
> goals.

In my haste yesterday I over-layed my log with a different file -
oops, all gone. Trying to play with too many open files at once.

Anyway, it was a nice easy cut back week about 42 miles of mostly junk
with one quality day. A recovery week feels soooo good.

-Doug

 
 
 

Training week ending Feb 19 2012

Post by Hieronymous 70 » Tue, 21 Feb 2012 23:16:29


Quote:
> Greetings wreck runners! ?Please tell us about your training week and
> goals.

I'm pretty happy, which is to say content with where I am weight and
stamina wise. Running has become my primary networking tool in terms
of meeting and interacting with new and prospective clients. I make
calls. Gauge interest. Set dates. And run. Run and talk. Thank you.
Yes, I happen to have a contract in the car. Here, let me get you a
pen. Yes sir, it's good to do business with you too. Last week I had
two days when I ran three 5Ks. Great meetings. Great people. Great
contacts. Unfortunately no new contracts. That's tough. My goal for
this week is nothing but quality miles. One step at a time.