Question:

Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

Response:

Just got back from my long run. Stepped out the door at 4:55am. Temp was 17c, no wind, light clouds, perfect for a long run! Mon – DNR. No fatigue from Sun race. Tue – 11K w/ 6.2 at LT pace. Wed – 7.xK no watch Thu – 5.6K at 3:56 pace Fri – Track intervals. 1600 up; 10 x 400m in 1:20 w/ 1:20 rest. Was       supposed to do 12 but it was 33c, 65% humidity at 4pm, and in the       sun. Those in Ottawa these past 3-4 days will understand! Sat – 5.5 no watch Sun – 25.5K at 4:30 pace. Total – 62K (38.75mi) I’m afraid I’ve got Achilles tendonitis in my right heel. When I took off my shoes after this morning’s run, I felt a little pain 2cm above the point of insertion of the right Achilles. Needless to say, I’m @#$%&!!! I’ve never had that before. The only explanation I can think of is that I’ve done Thursday’s and Friday’s workouts in my new racing flats. I felt fine after both, and also yesterday Saturday. I haven’t cranked up mileage or intensity. Not sure I’ll do that 1500m race on Wed. Daniel PS: Sorry, Jenny, John, and Bernard, I will not make it to the CS COOP Do it for Dad race as I’m icing my Achilles as I type this. – Hide quoted text — Show quoted text – Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

Response:

Hi Daniel – I notices a bit of achilles soreness when I switched to always wearing flats. I think the low profile causes more of a pulling or stretching to occur. I had very sore calves for a bit too. It ended up just going away. Hopefully this is the same for you. I know you are a very good runner – but have you trained in flats before or do you just race in them? …just some ideas. good luck! — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –

– Hide quoted text — Show quoted text – Just got back from my long run. Stepped out the door at 4:55am. Temp was 17c, no wind, light clouds, perfect for a long run! Mon – DNR. No fatigue from Sun race. Tue – 11K w/ 6.2 at LT pace. Wed – 7.xK no watch Thu – 5.6K at 3:56 pace Fri – Track intervals. 1600 up; 10 x 400m in 1:20 w/ 1:20 rest. Was       supposed to do 12 but it was 33c, 65% humidity at 4pm, and in the       sun. Those in Ottawa these past 3-4 days will understand! Sat – 5.5 no watch Sun – 25.5K at 4:30 pace. Total – 62K (38.75mi) I’m afraid I’ve got Achilles tendonitis in my right heel. When I took off my shoes after this morning’s run, I felt a little pain 2cm above the point of insertion of the right Achilles. Needless to say, I’m @#$%&!!! I’ve never had that before. The only explanation I can think of is that I’ve done Thursday’s and Friday’s workouts in my new racing flats. I felt fine after both, and also yesterday Saturday. I haven’t cranked up mileage or intensity. Not sure I’ll do that 1500m race on Wed. Daniel PS: Sorry, Jenny, John, and Bernard, I will not make it to the CS COOP Do it for Dad race as I’m icing my Achilles as I type this. Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

Response:

Monday: DNR – 1.5 hr of MTB Tuesday: 6 AM 7k @ 4:36 (lacking discipline in the eating department lately, Wednesday:  5k jogging Thursday: DNR Friday: 4k jogging, killer heat Saturday: 8k @ 4:39 killer heat Total: 26.25k/16.3 miles Okay, it’s time to get serious, starting today I’m beginning to train harder….I hope. Upcoming races: Wednesday: 100m and 1500m July 1: 10k July 15: 5k or 10k August 18: I’ll be visiting friends near Parkersburg W.V. I’m thinking of running the Parkersburg 1/2 ‘thon, has anyone done it before? it looks like agreat race. Later, Bernard

Response:

Okay, it’s time to get serious, starting today I’m beginning to train harder….I hope. Upcoming races: Wednesday: 100m and 1500m July 1: 10k July 15: 5k or 10k August 18: I’ll be visiting friends near Parkersburg W.V. I’m thinking of running the Parkersburg 1/2 ‘thon, has anyone done it before? it looks like agreat race.

It was (maybe still is) the USATF 1/2 marathon championship.  Both years I ran it, the race was hot, humid, and hilly.  There were big, big hills in the city. Both years I started slow and picked it up at the halfway.  I passed a lot of people and the med tents looked like a MASH unit.  It was hard to believe how many people were either undertrained or too aggressive in this race.  A very well supported race; plenty of water, sports drink, stations etc.  Good luck. David Olsen – Hide quoted text — Show quoted text – Later, Bernard

Response:

Hi Daniel – I notices a bit of achilles soreness when I switched to always wearing flats. I think the low profile causes more of a pulling or stretching to occur.

My thinking exactly. I had very sore calves for a bit too. It ended up just going away. Hopefully this is the same for you. I know you are a very good runner – but have you trained in flats before

I haven’t raced in them precisely because I wanted to train in them first. Until Friday, I had done only easy runs in them (no consecutive days). But Friday’s workout didn’t pose any problem. Tomorrow is off. I’ll see on Tue how it goes… Thanks for your good wishes! Daniel – Hide quoted text — Show quoted text – or do you just race in them? …just some ideas. good luck! — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html – Just got back from my long run. Stepped out the door at 4:55am. Temp was 17c, no wind, light clouds, perfect for a long run! Mon – DNR. No fatigue from Sun race. Tue – 11K w/ 6.2 at LT pace. Wed – 7.xK no watch Thu – 5.6K at 3:56 pace Fri – Track intervals. 1600 up; 10 x 400m in 1:20 w/ 1:20 rest. Was       supposed to do 12 but it was 33c, 65% humidity at 4pm, and in the       sun. Those in Ottawa these past 3-4 days will understand! Sat – 5.5 no watch Sun – 25.5K at 4:30 pace. Total – 62K (38.75mi) I’m afraid I’ve got Achilles tendonitis in my right heel. When I took off my shoes after this morning’s run, I felt a little pain 2cm above the point of insertion of the right Achilles. Needless to say, I’m @#$%&!!! I’ve never had that before. The only explanation I can think of is that I’ve done Thursday’s and Friday’s workouts in my new racing flats. I felt fine after both, and also yesterday Saturday. I haven’t cranked up mileage or intensity. Not sure I’ll do that 1500m race on Wed. Daniel PS: Sorry, Jenny, John, and Bernard, I will not make it to the CS COOP Do it for Dad race as I’m icing my Achilles as I type this. Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

Response:

Daniel, Don’t force things for Wednesday night’s track meet, take care of that injury. Bernard

– Hide quoted text — Show quoted text – Just got back from my long run. Stepped out the door at 4:55am. Temp was 17c, no wind, light clouds, perfect for a long run! Mon – DNR. No fatigue from Sun race. Tue – 11K w/ 6.2 at LT pace. Wed – 7.xK no watch Thu – 5.6K at 3:56 pace Fri – Track intervals. 1600 up; 10 x 400m in 1:20 w/ 1:20 rest. Was       supposed to do 12 but it was 33c, 65% humidity at 4pm, and in the       sun. Those in Ottawa these past 3-4 days will understand! Sat – 5.5 no watch Sun – 25.5K at 4:30 pace. Total – 62K (38.75mi) I’m afraid I’ve got Achilles tendonitis in my right heel. When I took off my shoes after this morning’s run, I felt a little pain 2cm above the point of insertion of the right Achilles. Needless to say, I’m @#$%&!!! I’ve never had that before. The only explanation I can think of is that I’ve done Thursday’s and Friday’s workouts in my new racing flats. I felt fine after both, and also yesterday Saturday. I haven’t cranked up mileage or intensity. Not sure I’ll do that 1500m race on Wed. Daniel PS: Sorry, Jenny, John, and Bernard, I will not make it to the CS COOP Do it for Dad race as I’m icing my Achilles as I type this. Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

Response:

Goal:  Get back in shape after a two week rest break, and begin building a base for this fall’s cross country season. was behind on     mileage, so I took it really easy) Total:  37.45 miles If this looks like a little much for the first week back, that’s because I start my training week on a Sunday, and I didn’t run last Sunday.  Just looks a little wierd in this format My plan for the summer is as follows: Week 1 (last week) – 30 miles easy Week 2 (this week) – 35 miles easy Week 3 – 40 miles, start doing Sunday long run at 8 miles Week 4 – 35 miles, add a 3 mile tempo run and 8×100 sprint one day a week to the usual schedule Week 5 – 40 miles, long run is now 9 miles Week 6 – 44 miles, long run is now 10 miles Week 7 – 48 miles, long run is now 11 miles and tempo becomes 4 Week 8 – 44 miles, long run 10 Week 9 – 48 miles, long run 11 Week 10 – 52 miles, long run 12 Week 11 – this is a summer camp I go to with my team…expecting to run about 60 miles with a long run of 11 and then preseason starts and my coach takes over Any thoughts?

Response:

Mon: Rest Tue: 4.3 easy Wed: 3.2 easy Fri: Rest Sat: 10 mins tempo Sun: 8.8 miles Week: 24.6 miles Goals: Maybe a 6k race on 1st July – after that probably nothing but training until early September when I hope to do a 10k around 43:00. — Regards, Barry Running & Stuff: http://distancerunner.tmfweb.nl "The woods are lovely, dark and deep; but I have training logs to keep; and miles to run before I sleep".

Response:

Race on Saturday, 5 miles, goal pace is 7:20/mile, so: Tuesday: 3/4 warmup, 1 mile at 7:09, 1 mile walk/run/strides/whatever, 1.1 more miles (from mile 2 to the finish of the local 5k) at 7:04 pace, 3/4 cooldown. Thursday: a usual running day but my youngest was in the hospital for hernia surgery (came through very well, thanks, and is already running around as if absolutely nothing happened), so no running. Friday: not a usual running day for me but since I missed yesterday did 1 mile of walk/run/strides/whatever in preparation for tomorrow’s race. Saturday: as reported elsewhere <g, the 5-mile last leg of the Wyckoff (NJ, USA) Triathlon.  Goal time was 36:40 or 7:20/mile, based on predictions I found on a few web sites, using my 7:05/mile 5k two weeks ago as the base.  Official split was 36:47 but that included a decent chuck of my teammate running to meet me then switching the ankle-strapped timing chip from him to me, including me putting it on backwards, finding the hook-and-loop didn’t hook and loop this way, reversing it, and finally getting out there and running.  He and I figure somewhere in the :30-:40 for the transition after he had crossed the chip mat, so we’ll call my time 36:15, which is 7:15/mile, an excellent effort for me on my low weekly mileage and on an absolutely *horrible* asthma day with near 100% humidity (but the inhaler worked its magic and I felt OK throughout).  Tapering, including not being able to run Thursday, worked well.  The week before this one saw 15 miles and the week before that 18.5.  In retrospect, coulda run a bit faster if I was after a PR but a good effort nonetheless and well paced, with the right amount of fatigue setting in in the expected places but still enough juice left to run the final mile faster than the previous four. Weekly total, including yesterday’s warmup and cooldown running: 10.5 miles -S-

Response:

Sunday – 14 – long Monday – 4 – recovery Tuesday – off Wednesday – 7 – 8X hills plus warmup/cooldown/strides Thursday – 3 – recovery & rest for race Friday – 8 – 10k race 43:27 PR plus warmup/cooldown Saturday – off Total – 36 miles That completes a 4-week rest period following my May 20 marathon. Next races: July 1 – Canada Day 15k July 15 – Beat Beethoven 8k July 29 – Edmonton Police Half 21.1k — Lorne Sundby Edmonton, Canada (Come visit Aug 3-12, for the 2001 World Championships in Athletics.)

Response:

Monday-4 Tuesday-4 Wednesday-4 Thursday-4 Friday-4 Saturday-12 Sunday-4     Total for the week:  36 miles *I usually rest on Sunday, but I needed the stress relief of the run after a family gathering yesterday. Goals:  Building up the long run for a marathon in October, running for life. Michelle

Response:

Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

Never done this before – but, here goes. Sun – OFF Mon – 24 mi @ LSD pace w/ 1min walk each mile Tue –  OFF Thur – 6 mi @ LSD + walks Fri  -  16 mi @ LSD + walks Sat – 10 mi @ LSD + walks Intention: continue toward 90 mpw goal before reducing totals and increasing intensity. Begin to race (slowly) in July for speed work. Denny – and my knee hurts.

Response:

Thursday: a usual running day but my youngest was in the hospital for hernia surgery (came through very well, thanks, and is already running around as if absolutely nothing happened),

Good news! Must be hard on a parent though. How old is s/he? – Hide quoted text — Show quoted text – so no running. -S-

Response:

Next races: July 1 – Canada Day 15k

Lorne, How big is that Canada Day race thing? I was going to do the "No Frills 10 Miler" Wed July 18th, but I get a sense that the Canada Day races might have more of an ambiance to them, with more spectators, more support, etc. One is 16K, the other 15. Pretty much the same thing in terms of prep for Sept half ‘thon… Daniel – Hide quoted text — Show quoted text – July 15 – Beat Beethoven 8k July 29 – Edmonton Police Half 21.1k — Lorne Sundby Edmonton, Canada (Come visit Aug 3-12, for the 2001 World Championships in Athletics.)

Response:

Denny, May I enquire as to why you walk, and how long? JUst from your mileage, you must be incredibly fit! You don’t mention what the actual pace is, but after all 66mpw is 66mpw–over 100K!! Cheers, Daniel – Hide quoted text — Show quoted text – Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard Never done this before – but, here goes. Sun – OFF Mon – 24 mi @ LSD pace w/ 1min walk each mile Tue –  OFF Thur – 6 mi @ LSD + walks Fri  -  16 mi @ LSD + walks Sat – 10 mi @ LSD + walks Intention: continue toward 90 mpw goal before reducing totals and increasing intensity. Begin to race (slowly) in July for speed work. Denny – and my knee hurts.

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Lorne, I just checked the Ottawa Road Running Calendar leaflet, and it doesn’t anything about a 15K race on Canada Day. Are you sure there’s one? The distances they mention are 1.2, 5 and 10K… Daniel – Hide quoted text — Show quoted text – Sunday – 14 – long Monday – 4 – recovery Tuesday – off Wednesday – 7 – 8X hills plus warmup/cooldown/strides Thursday – 3 – recovery & rest for race Friday – 8 – 10k race 43:27 PR plus warmup/cooldown Saturday – off Total – 36 miles That completes a 4-week rest period following my May 20 marathon. Next races: July 1 – Canada Day 15k July 15 – Beat Beethoven 8k July 29 – Edmonton Police Half 21.1k — Lorne Sundby Edmonton, Canada (Come visit Aug 3-12, for the 2001 World Championships in Athletics.)

Response:

Here’s mine: Mon:   off             8×400-1:40,1:12,1:43,1:17:1:41,1:16,1:43,1:15 Total: 75km (46.6 miles) — David (in Hamilton, Ont) "You can’t burn out if you’ve never caught fire." http://www.angelfire.com/nc/swstudio/racing.html –

Response:

Not a great week for this newbie who has training plan in mind but not in body? Sun – no run, travelling home from weekend away, is supposed to be tempo run day Mon – 3.7m hardish on treadmill as no run day before – tried to show off to gym by doing srides with the thing going flat out, felt nasty twinge in hip Tue – first attempt at track intervals, managed 6*400m with 2m easy run before and after (after did not feel easy) wed- 4.3m easy – legs felt awful as did hip, have pulled something thurs – no run, decided to rest hip (plan called for 6.6m easy) fri – 10.3m LSD – the only good run of the week, hip not bad at all total 23.6m goals sub 50 min 10k in July, sub 1:55 1/2 thon in Sept, skip any speedwork next week if hip plays up

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Monday – off Wednesday – off Friday – off Sunday – off Total: 14.75 miles – Lazy this week Kirk – Hide quoted text — Show quoted text – Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard Never done this before – but, here goes. Sun – OFF Mon – 24 mi @ LSD pace w/ 1min walk each mile Tue –  OFF Thur – 6 mi @ LSD + walks Fri  -  16 mi @ LSD + walks Sat – 10 mi @ LSD + walks Intention: continue toward 90 mpw goal before reducing totals and increasing intensity. Begin to race (slowly) in July for speed work. Denny – and my knee hurts.

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Mon   45 min. bike ride Thu   2 x 1 mile w/half mile jog (6:45, 6:52)       5 miles total Fri   off Sun   no run, may ride bike later Total: 20 miles Goals: I have decided to do a 12 week training cycle for the Omaha Corporate Cup (10K). I’m aiming for a sub-45 and a top 15 finish amongst my company’s participants. On the shorter term, I need to run a documented sub-50 so that I can get a seeded pass for the starting area. I am running a 10K next weekend, and should be capable of running 46:00. However, I am moving this week so I’ll probably be a little tired.

Response:

Here’s mine fast. I think I’m rady for a sub 19min 5k now Wed: 10,5km; 8x 2min intervals in very hilly terrain. Pretty hard workout Fri: 8km; hill repetitions total: 62km My next goal is a 2,6km race on Friday and a 4,8km race the week after. As mentioned I wanna break the 19min After the 4,8km race my 15 week marathon training will begin. PS: I’ve been feeling a slight pain in my left hip. It hurts during the first 300meters of runnning and when I’m pressing my fingers onto the hip bone. Anyone had a similar experience and can tell me something about it? It also hurts when I am stretching the area leaning my upper body to the right side! — One Sure Thing – When everything else fails, you still have your running.. Daniel’s Running Formula Feel free contacting me! ICQ: 55398705

– Hide quoted text — Show quoted text – Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

Response:

Very, very, very bogged down with homework!  Pulled 3 all-nighters over the course of the week…(slept fourteen hours last night and still feel tired because of it).  School’s wrapping up…exams are approaching…I have neither the time nor energy I would like to devote to running over the past two weeks…I’ve run but 6 runs all month.  Nonetheless, here is my week… Monday-no run Tuesday-no run Wednesday-3.5 km on treadmill while listening to my notes read out to me and having my mom record the editions I voice…15% grade, fairly slow pace (I needed to be able to talk) Thursday-no run Friday-no run Saturday-trail run (still unmeasured) little over an hour including 5 minute break atop lookout point half-way, and 2 minute break halfway up 10 minute hill (I would estimate to be 35% grade).  Excellent run, but minorly dehydrated near the end… Sunday-no run Sean Chester Vancouver Island, Canada – Hide quoted text — Show quoted text – Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

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Here’s mine, Mon-Off Sat-rest Sun-LSD pace Early morning run in the country side, very pleasant! Total-50k=31mile Goals-14km City to Surf Fun Run in August, First ‘thon in October Phil. – Hide quoted text — Show quoted text – Good morning, Training reports, goals ect. Post ‘em if you got ‘em Bernard

Response:

I just checked the Ottawa Road Running Calendar leaflet, and it doesn’t anything about a 15K race on Canada Day. Are you sure there’s one? The distances they mention are 1.2, 5 and 10K…

Daniel, I live in Edmonton, not Ottawa.   I suspect there are Canada Day races everywhere, especially since this year the holiday falls on a Sunday.  The Edmonton Canada Day race is 15K, gets about 800 runners, and has been around for over 15 years.  Wonderful finish – straight uphill for 300m and then 100m flat. — Lorne Sundby Edmonton, Canada (Come visit Aug 3-12, for the 2001 World Championships in Athletics.)

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