Master's Weekly 8-2 to 8-8

hally · Aug 2, 2010

Hey all, had to do a search since the Tamster is traveling and it's me this week.
Thanks to CNYrunner for last week. If you didn't total by now then PM me when you do please.
CNYrunner (eeek sorry Karin) Core and weights 3-4x77.9 miles total----legs not completely shredded and mileage building...roar! She likes to swim when she isn't running all those awesome miles and traveling.
Evanflein : 44.5 miles run, about 2 miles walked, LOTS of blueberry picking!
Patrick :22.96 miles And new marathon training group
Opie: following Brooke’s plan verbatim =30:15 miles
Tamster: Relay fun-30.6 miles
McSolar: targets: 70 run, 70 ride /total: 67.5 run, 28 cycle letting up when needed
Hally; Totalsran 4weights oncebiked 73walked 5 visit with Mom
Orange Mat; totals: 31.54 miles making a nice return
Beeker1 : going by feel and feeling good for 50.1 miles, hit over 10,000 lifetime!
Labduck: planned 31 ran 32
Fred-urie: need a total, only have till Tuesday
Fortunate One: Loves all kinds of activity and ran 39.5
Dove: 52.2 and more then half of that was a marathon plus weights twice
BetterThenYesterday=17 miles total and another one who loves to do stuff outdoors
SansSouci: 29 miles, most of it on the weekend, looking hot in her granny garb
Hermerocallus: gardening and got in 23.5
JanieBGood took the week off
Paul= very quietly 46.1
 
This week's question brought to you by Spareribs. What does that stupid phrase (his words) "listen to your body" mean to you?
 
I know for me, I have to be really careful in the heat not to dehydrate and to rest if I am getting overheated. No more IV fluids for me please!
 
Monday=biked 15 miles
Tuesday=rest
Wednesday=ran 2 weights 30 min
Thursday=elliptical 30 min
Friday=2 miles skate
Saturday=40 miles biked
Sunday=34 miles biked
 
totals
89 miles biked
run 2 miles
skate 2 miles
weights and elliptical once each

OrangeMat · Aug 2, 2010

Thanks for taking over, hally, and for the previous week, CNY.
 
For me, listening to my body means taking a rest day not because I'm tired, but because it just feels "right" not to be exerting any effort for a day. Personally, I think the problem with this for most people (myself included) is that our minds don't speak the same language as our bodies, and so these messages get lost in translation. You can listen all you want, but it won't matter a bit if you don't learn to speak the same language as what you're listening to. So how do you do that??
 
<a class="spoiler-link H-spoiler-toggle" href="#">Warning: Spoiler! (Click to show)</a><div class="spoiler-hidden">
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How else? With yoga, of course.
</div>
</div>
Mon.... 9.25 miles, yoga
Tues... 3.1 miles AM, 5.25 miles PM
Wed... 6.2 miles
Thu..... 3.1 miles, yoga
Fri...... 4.25 miles, some random core
Sat.... yoga, 5.5 miles
Sun.... 2.25 miles, 15 miles biking
 
totals: 38.9 miles, 3x yoga, 15 miles biking

Better than yesterday · Aug 2, 2010

Thanks CNY and Hally....
 
I do enjoy these questions that force me to think think think and then come back later with a thunk-out response. Arthur Jones, the inventor of Nautilus machines, was a genius and a bit of a crackpot, but he said back in the 60's or 70's that you shouldn't listen to your body because all you'd ever do is eat, drink, sleep, and have sex. I'm not sure how true that is. "Listening to your body" presumes the ability to discern between "hurt" and "injured". Sometimes you run when it hurts; don't run if you're injured. But I think that the way I try to apply it has more to do with being aware of the symptoms of overtraining syndrome, and heading it off at the pass.
 
This is week 2 of our 2-week R&R break before our training starts in earnest next Monday. Highlights for this week include a Fitness Re-Assessment tomorrow (Tuesday), and a 1-mile Time Trial on Thursday. I'm going to use the Time Trial as a "performance" in the McMillan calculator, and program my teammates' workouts based upon the charts it spits out. 
 
Monday.......................2 miles....................................................3.0 miles recovery with 6*100m strides, 50 pushups, 10 minutes stretching.
Tuesday......................2 miles plus strength training..................3.0 miles recovery with 1:00 "Aerobic Intervals", stretching, core, 50 pushups, then at gym, 30:00 on elliptical plus free weights and machines.
Wedneday...................2 miles....................................................4.0 inc 2 in 17:55; plus stretching & 50 pushups.
Thursday......................2 miles or rest, plus core.......................4.0 inc 1 @ 7:20 (pacing my proteges in their Summer 1-mile time trial)**
Friday..........................2 miles or rest, plus stretching................0 plus stretching, core
Saturday......................2 miles or rest, plus core.........................6.0 plus stretching, core, Volleyball
Sunday........................2 miles or rest, plus core and stretching..5.75 including Intervals (120015kPace/2*800Cruise/6*200Speed)
 
Total Plan...................12 miles plus core, strength, stretching and 2 days of discus throwing
Execution.....................25.75* miles plus above but only 1 day of throwing
 
The VRAA does not make me into an idiot. It just proves I am one.
 
**Ironically, I listened to my body today and skipped the pushups. My shoulder said, "Hey, stoopid, I hurt!" So I listened. Yay me.

Dove · Aug 2, 2010

Listen to my body means that I pay attention to each niggle or discomfort as soon as it appears. If I have an ache, I back off and rest. My strategy has kept me from injury so far, but I think it may also hamper my improvement. I'm afraid of pain and won't push through it. 
Very easy week since I have 3 hard weekends in a row coming up starting August 15th.
 
Monday: rest
Tuesday: 4 miles
Wednesday: weights
Thursday: 6 miles
Friday: 8 miles
Saturday: weights
Sunday: 10 miles
 
 Total 28 miles running, 2 weight sessions

CNYrunner · Aug 3, 2010

Thanks Hally! 
 
I can truly listen as my feet crack and my ankles groan when I get up in the middle of the night and first thing in the morning, but I suppose that's not what you meant! As others have already said, I suppose it's being in tune with whether I have a twinge, an annoying hitch, or a true pain that will become worse. I have a capacity for high mileage and hard work, but I try to listen carefully these days and make adjustments as needed. 
 
 
<div class="PstMessage" id="user_ctl00_ctl00_ctl00_ctl00_PageContent_CommunityContent_GroupsContent_GroupContent_Viewer_ctl22_Content" style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;width:660px;min-height:5em;height:196px;padding-top:1em;padding-right:1em;padding-bottom:1em;padding-left:0em;">
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/2----6-8 easy---8.2 easy</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/3----9-10 @ 8:00 pace----9.7 @ 7:58 pace</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/4----20-30' wu/8-10x 800 (1:30)/20-30' cd-----3 miles wu run to Smith College track-----8 x 800 @ 3:21, 3:21, 3:17, 3:16, 3:19,3:17, 3:20, 3:16 (1:30) and ran home for cd---12 miles total. </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/5----11-12 easy----11.6 miles @8:38 pace with Iron J, nice steady rain</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/6----6-7 with striders-----7 miles with a few striders, along highway in NH....bleh, but I did stay in a Holiday Inn Express</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/7----12.5 including 11.6 mile Ocean Beach race at MP----13.6 miles including 11.6 mile race in 1:21:02 (6:59 pace) faster than MP but feeling frisky and race ready...roar! Ocean swimming afterwards---perfect day.</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/8----20 miles steady------20.1 @ 8:50 pace</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">weights and core 3-4x</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">82.7 miles for the week</div>
<div> </div>
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Hemerocallus · Aug 3, 2010

Thanks, Hally!
 
I try to listen, but mostly I hear swearing from the knees down........
 
This week... should be building up to 25 miles, but there's this race....
 
 
M..... 4 of trail
T....... 6
W..... 2 TM
T...... Rest
F...... 3, plus core
S..... 1.5 + 7.1 trail race (3rd AG)
S....... 3
 
Total: 26.6

mcsolar99 · Aug 3, 2010

thanks hally.
 
i listened to my body last week; when i struggled through 8mi at 10min pace, i dropped the rest of my planned cycling and gave up on my 70mi running goal. this time i didn't get sick like i did after my last 10min pace struggle earlier this year.
 
m: 6mi ez / 6mi 8:00 pace
t: 3 ez / 3 treadmill
w: 5 ez / 5 treamill
t: 16 hilly w/intervals / 16.5 w/2mi,2mi,1mi
f: 10 ez / 9.5 ez
s: 3 ez / 3.5 ez
s: 5 ez / 5 ez
 
target: 48mi / total: 48.5mi

Patrick · Aug 3, 2010

Thanks Hally,
 
I try to pay attention to the to the aches and pains that may indicate a looming problem. I usually cut back if something hurts but sometimes I just run through it or at least try to run through it.
 
Since I have officially signed up for the Phila marathon, I have a plan which I will endeavor to follow but not slavishly.
 Plan Real
M 3 3
T Rest Rest
W 4 4.03
T 4 4.24
F 2 or XT 2.03
S 6 6.06
S 30' XT
 
 
TOT 17-19 19.36

breger1 · Aug 3, 2010

For me "listening to your body" means two things - (1) easing off as soon as I feel any aches and pains and (2) making sure I catch up on my sleep every week or so. I notice that being well-rested really makes a difference in how my running feels and how I feel after running.
 
This will be a cutback week this week. I will keep the two hard quality workouts but the other days will be shorter and easier.
 
Bill
 
<table><tbody><tr><td>Day</td>
<td>Plan</td>
<td>Actual</td>
<td>Comments/Remarks</td>
</tr><tr><td>Monday</td>
<td>2 to 3 miles slow</td>
<td>2.5 miles slow</td>
<td>Recovery run at 9:36 pace</td>
</tr><tr><td>Tuesday</td>
<td>4 to 6 miles with striders</td>
<td>6 miles with 2 striders</td>
<td>Nice and easy. Very humid. 9:13 average pace.</td>
</tr><tr><td>Wednesday</td>
<td>
8 with 5 or 6 1KM repeats at tempo
</td>
<td>8 miles with 6 x 1Km at 10K pace</td>
<td>8 miles with 6 x 1000m at 10K pace, 1 minute recovery jog between each. 7:56, 7:52, 7:46, 7:41, 7:41, and 7:34</td>
</tr><tr><td>Thursday</td>
<td>2 to 3.5 slow</td>
<td>3.5 miles slow</td>
<td>
<table><tbody><tr><td> </td>
<td>Recovery pace 10:17 min/mile </td>
</tr></tbody></table></td>
</tr><tr><td>Friday</td>
<td>4 to 6 miles with striders</td>
<td>6 miles at GA</td>
<td>9:07 pace, 3 miles at sub 9</td>
</tr><tr><td>Saturday</td>
<td>11 to 13 miles easy</td>
<td>3 miles easy</td>
<td>9:40 easy pace </td>
</tr><tr><td>Sunday</td>
<td>2 to 3 miles slow</td>
<td>12.5 miles easy </td>
<td> Tried to keep the pace easy as I knew the H&H would knock me down. I did run 1 miles at 8 minute pace but the rest were slow. Hot out there, but it's done. </td>
</tr><tr><td>Week Total</td>
<td>32 to 42.5 miles</td>
<td>41.5 miles</td>
<td>Good cutback week.</td>
</tr></tbody></table>

Opie · Aug 3, 2010

I listen to my body about as well as I listen to other people. I'm working on both. Currently, listening to my body probably means a visit to the running doc to see what else I can do to exorcise this evil PF.
 
Day.................Plan.................................................................................................................Actual
Monday...6 mi. "yoga run" in Portland............................................................................done-6.22 mi.
Tuesday...lifting & either a tempo run or the same time & intensity on the bike to nowhere...done-26 min. lifting & 1 hr. cycling
Wednesday...rest...........................................................................................done-stretching & standing-on-tennis-ball massage on both feet
Thursday...lifting & swimming..................................................................................done-43 min. (500 yards swimming in 24:20)
Friday...yoga; after work swimming/pool running/swimming........................................done-an hour and 24 min.
Saturday...maybe cycling? Brooke says no running until maybe Tuesday...................done-9.51 mi. on my old bike
Sunday....back on the old bike again! softball tournament in the evening.....................done-16.59 mi. & cheered on the team
 
Total......................................................................................6 hours and 53 min. spent on fitness, up from 5:29 last week, even with the relay

Tamster · Aug 3, 2010

I have to comment on Dove's statement that she is afraid of pain and won't push through it . . . because I would reply that running Ultra's IS pushing through pain. You my dear, have It.
 
Listening to my body is also knowing the difference between when it's good to push through the pain and when it's not. It's being in tune with your body enough to know the good pain from the bad pain (i.e. injury in waiting). Often one might be in pain during a long race or a relay, but if it's the exhaustion pain, the 'working your muscles to the limit' pain, then pushing your self through that can be beneficial.
 
 
I'm not sure what this week holds for me, so it'll just be a "whatever I can do, I'll do" week.
 
Mon: ..... rest, catch up at home.
Tue: ...... nothing. busy.
Wed: ..... 4.7 mi
Thur: ...... 0
Fri: ........ 3.8 mi TM
Sat: ...... 0
Sun: ...... 6 mi track
 
miles ..... 14.5

Dove · Aug 3, 2010

This is turning into a really interesting tread..... I should mention this topic in tomorrows daily. 
When running and training for ultras I don't feel "pain". I feel fatigued, and bored and sleepy, maybe even G.I. discomfort, but not pain. Anything that registers as "pain" to my brain gets an immediate response by backing off and addressing the issue before I continue. I wonder if my definition of pain is different or if I just have a running style and physique that doesn't develop pain. Or maybe I'm so quick to back off that pain disappears quickly. 
Hmmm...

OrangeMat · Aug 3, 2010

See, this is what I was talking about, when I said it isn't so much about listening to one's body, but understanding what it's saying to you. Dove, you're calling what you're hearing "pain". I think you're just understanding things a bit deeper than most, and for the lack of a better word, you're calling it pain. It's really all so subtle, I think. First there's listening, then there's understanding what you're "hearing" and knowing what to do with the information. It's all about awareness, and developing further senses of it, taking it to places where you don't necessarily have the right words to describe it to others, but you know, deep down inside yourself, what the proper course of action is that you should take.
 
Learning how to speak and understand your body's language is a very personal thing. It's like you almost have to meditate. That's why I said yoga in the first place.
 
Interesting thread, indeed.

millbot · Aug 3, 2010

Taking a cue from OM, I think the phrase "listen to your body" can give the wrong idea. Your body can tell you to eat a whole box of Timbits, take up channel surfing, and retaliate against aggressive drivers. Your body shouldn't be in charge. Learning to understand what your body is telling you, and knowing what to do with that information, is where it's at, don't you think?
 
I think people like OM and Dove are really good at this! I'm starting to get there, maybe. Three big helps for me in this area are (a) running by time & effort instead of mileage & pace, (b) having a clear purpose for every run, and (c) running without distractions, tunes and training partners in particular, which lets me hear on what the ol' bod is trying to say.
 
Taking this recovery week a day at a time...
 
M - 35' recovery with Reggie
T - 0
W - 45' easy with Reggie
T - 52 mi cycling - commuting and un-commuting
F - 20' core
S - 28 mi cycling
S - 0
 
Totals - 8 mi running, 80 mi cycling, 1x core

evanflein · Aug 4, 2010

My body is like Heme's... lots of swearing and cursing. Gotta learn to filter out the noise and just pay attention to the "now hear this!" kind of stuff. Getting better at learning when to take a rest day...
 
Another "mini-taper" week for a half marathon on Saturday. This is a stupid race though, I only do it for the series points. I really don't care for the course, too much gravel and river rocks... makes my feet swear too much.
 
Monday: No run but lots of blueberry picking!!
Tuesday: 5.7 miles with some tempo pace, .3 mile walk. Found a stability ball on my run!
Wednesday: 6.5 hilly trail miles, .4 mile walk. No fun discoveries today, except a lack of a towel after my run
Thursday: 5.6 miles, 8:17 avg pace, .6 mile walk; really smoky out there!
Friday: 3.1 miles, 8:17 avg pace (hey, just like yesterday!), .4 mile walk
Saturday: .8 mile warm up, Santa Claus Half Marathon race (1:42:17), .6 mile cool down for 14.5 miles total for the day. Then back to the berry patch for 4.5 hours! Probably another mile walked there, but not measured.
Sunday: 9.33 miles of hilly trails in 1:20:07, then a .4 mile walk to cool down
 
Totals: 44.7 miles run, 2.1 miles walked (plus more while berry picking)

Paul · Aug 4, 2010

Thanks Hally.
 
<table border="1" cellpadding="1" cellspacing="1" style="width:200px;"><thead><tr><th>Day</th>
<th>Plan</th>
<th>Actual</th>
</tr></thead><tbody><tr><th>Monday</th>
<td> rest</td>
<td> rest</td>
</tr><tr><th>Tuesday</th>
<td> 10 miles</td>
<td> 10</td>
</tr><tr><th>Wednesday</th>
<td> 12 miles</td>
<td> 11.7</td>
</tr><tr><th>Thursday</th>
<td> 5 miles</td>
<td> 6</td>
</tr><tr><th>Friday</th>
<td> 8 miles</td>
<td> rest</td>
</tr><tr><th>Saturday</th>
<td> 5 miles</td>
<td> 18</td>
</tr><tr><th>Sunday</th>
<td> 20 miles</td>
<td> 8.5</td>
</tr><tr><th>Total</th>
<td> ~60 miles</td>
<td> 54.2</td>
</tr></tbody></table> 
Paul

Sans Souci · Aug 4, 2010

Sorry about the total. 29 miles, most of it on the weekend.
<div class="quote-container"> Quote:
<div class="quote-block">Originally Posted by hally <a href="/forum/thread/69237/master-s-weekly-8-2-to-8-8#post_1929022"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> This week's question brought to you by Spareribs. What does that stupid phrase (his words) "listen to your body" mean to you?
</div>
</div>
Tell us how you really feel about the phrase, hally. Ha!
 
I think we're all in denial. We can tell when someone else is ignoring the signs, but we really don't have a clue about ourselves. Listen to my body? It tells me it's hungry; I feed it. Oh boy, do I!
 
Tuesday after relay weekend, and I feel great. Tired, but great. Maybe I didn't try hard enough.
 
Planned Actual
 
M - rest 3.37 easy
T - 45' 6 easy (8:07)
<div>W - yoga, 45' easy 90' vinyasa, 6 easy (8:09)</div>
<div>Th - 45' easy + 6x100m strides 6.2 miles</div>
<div> </div>
<div>F - yoga 90' vinyasa</div>
<div>S - 45' easy + 6x100m strides Oops, forgot the strides, but ran with a bit of pep. 5.7</div>
<div>S - 2hrs comfortable Left my Garmin off in sections, 'cuz it seemed so flippin' slow, but trail markers say 18k. I'm okay with the effort. Legs are pretty tired.</div>
<div> </div>
<div>Total: 35.5 miles, 3 hrs yoga</div>

hally · Aug 4, 2010

uhhh.....it was not me who called it stoopid. I guess I put the emphasis in the wrong place

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Sans Souci <a href="/forum/thread/69237/master-s-weekly-8-2-to-8-8#post_1929699"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Sorry about the total. 29 miles, most of it on the weekend.
Tell us how you really feel about the phrase, hally. Ha!
 
</div>
</div>

Labduck · Aug 4, 2010

When I limp, I pay attention. Otherwise, I play through. 
On vacation this week, so no set schedule. I'll fill in the details of my lack of activity on Sunday when we get home.
 
Okay, I'm back home, and here is what I remember doing:
 
M - Nothing that got my HR above 70
Tu - I played golf, pretty well I might add. I wore a pedometer, and it said I walked about 7 miles, most of those with clubs strapped across my back.
W - Got my lazy butt out the door and ran 5.6 miles at 7:40/mi pace. It was okay
Th - Ran on a pebble trail in my VFF's and on the beach barefoot. 20 minutes total for 2.3 miles.
F - Ran the reverse route of Wednesday. 5.6 miles at 7:33/mi. It felt pretty darn good.
Sa - Drove back to Portland eating cherry, lemon, and tangerine Jelly Belly jelly beans.
Su - Took my five pounds of vacation weight for a 10.5 mile stroll at 7:42/mi. It's a good thing I don't run shirtless.
 
It looks like I did 24 miles total of vacation running.

Econo · Aug 5, 2010

I guess I'm playing through this week until Thurs morning, when my body screamed "TOO TIRED!" and I replaced a rather aggressive track workout with a shuffling 4 miler. Really shoulda slept in.
 
Mon: 3 miles gently in downtown Portland
Tue: 6.07 hilly trail miles, Hagg Lake
Wed: 7.5 slow gentle miles on the wood chip path
Thur: 4 miles gently at the track + core
Fri: 4.4 miles at the track with 8x400 at a sedate pace + slow yakity yak fun run with EV (3.5)
Sat: rested + core
Sun: peppy 17-miler
 
total: 45.5

Master's Weekly 8-2 to 8-8

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