The Masters - Weekly Training and Planning Thread for 10/11 - 10/17 2010

Better than yesterday · Oct 10, 2010

This might be my only chance to get the weekly started in a timely manner, so please forgive my jumping the gun just a bit.
 
The theme in the recent daily threads seems to be Victory! October is apparently a great time to run just about wherever you live and train. What a difference 30 or 40 degrees F can make, eh?
 
My question for you, should you choose to answer it: What's missing? For me, I can start a list with Hills and consistent strength training. Is there a way for you to work that missing piece into your training regimen this week in order to make your program even better?
 
Opie...................22.88 miles running, 9 hours and 35:00 of activity, recent weekly PR's, 48 bpm resting heart rate.
Hally...................4 miles running, 45 miles biking, 4 miles hiking, abb rhyme scheming,
Tamster..............36.5 miles running, cholesterol improved.
Labduck..............32.25 miles running, cholesterol improved including outasight (in a good way) HDL/Total Cholesterol ratio.
Patrick................24.74 miles running, resting hr 37-45 bpm, bp & cholesterol improved, meds reduced
Evanflein.............53.2 miles run, 1.6 miles walked, HDL/Total cholesterol ratio < 2:1. Rockin.
mcsolar99...........70.5 miles running, 20 miles biking, admirable bp, resting hr and cholesterol numbers
bty.....................27.5 miles running, 30 pounds lost in 9 years (over 3 pounds per year! <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" style="width:1px;height:1px;"> )
Dove...................42 miles running, feeling greta
Hemerocallus......16.2 miles running, still finding peace and joy in running
Econo.................34.5 miles running, paradoxically
OrangeMat..........49 miles running, 21 miles cycling, healthier mentally and 17 pounds lighter. Imagine if she had just run ONE MORE MILE!
FortunateOne......13.5 miles running, Resting HR under 50, Total Cholesterol under 200
Paul....................31.9 miles running, resting HR 42 bpm
JJJesse...............28.55 miles running
 
---
 
My plan and execution 
 
Monday...............6 Hilly.............................................5 Holy Make a Man Out of Me Hilly
Tuesday..............5 inc. sharpening intervals............4 including 2*1 mile 7:14 / 7:07
Wednesday.........5 inc sharpening intervals.............4 including 4*400 Cruise & 2*200 Speed Intervals
Thursday............Rest...............................................3 including <a href="mailto:[email protected]:57">[email protected]:57</a>, 200m @6:00.
Friday.................3 easy............................................0
Saturday.............9 including sub 20:00 5k race........9.5 including 5k with PR but no sub 20:00 this time.
Sunday...............0....................................................
 
Total Plan...........28
Total Execution...25.5
 
Brian

mcsolar99 · Oct 10, 2010

thanks for the thread bty!
 
what's missing? not much; did the hills, working on speed and long runs, have a good group to run key workouts and race with. probably could use more sleep.
 
plan / actual
 
m:12mi ez / 12mi 9min/mi
t: 13mi w/6x1k (60s) / 7.5mi hilly 8:00
w:7 ez / 13mi 7:45 pace
t:14 / 13.5mi 7:50 pace hot
f:10 ez / 9.5mi 8:30 pace
s: 5 treadmill / 5mi treadmill 9m/m
s: 20mi w/3 @ 6:30 / 20mi with last 3 @ 6:30.3 avg. 
 
target: 81 run + cycling / total: 80.5 run, 0 cycle

evanflein · Oct 10, 2010

More sleep? That'll probably be a common element. I know it is for me. What's missing for me is more consistent cross training. I hope to get back to that this winter, probably not so much this week. I do still need to get a pool running belt, because the pool I have access to now doesn't provide that like my old one used to. Then I'll add that back in my weekly workouts.
 
I need to sit down with my calendar and map out my next few weeks till Manchester on Nov. 7, but for now...
 
Monday: 30 minutes (3.73 miles) elliptical, .5 mile walk (4 x 200m laps of the track)
Tuesday: 5.21 miles on the treadmill in 45 minutes, .33 mile walk
Wednesday: 10.5 miles in the snow, ice and frozen bike path, .32 mile walk
Thursday: 5.3 miles, 8:20 avg pace lunchtime run in the sun, .4 mile walk
Friday: 4.2 easy miles at lunch, .45 mile walk; usually a rest day but didn't want to "waste" a moderate temp day!
Saturday: 10.5 miles @ 8:17... same route and same pace as last Saturday, how cool is that? .3 mile walk c/d
Sunday: 17 miles @ 8:15 avg pace. If I'm going to get thru 20 next week, I need to slow it down!
 
Totals: 52.8 miles run, 2.3 miles walked, 30 min. elliptical (3.73 miles)

Opie · Oct 10, 2010

I think (and anyone can correct me if you think I'm wrong,) the only thing missing for me right now is the patience to deal with PF.
 
Day...............Plan...................................................................................................................................................Actual running distance
Monday...a.m.-1 hr. Yoga + 1 hr. Circuit; p.m.-deep tissue massage & 4 mi. "yoga" run................................................all done - 4.5 mi. 
Tuesday..."Yoga run," 4 mi.......................................................................................................................another 4.5 mi. with the Pro this time
Wednesday...1 hr. Yoga.............................................................................................................................................done
Thursday......7 mi., bike 45 min, 10 min bike cool down or 1 mi CD.....................................done but cut the ride short, still 1:47:45 total - 7 mi.
Friday.......40 min. Yoga + "Yoga run," 5 mi......................................................................yoga done but 11.4 mi. ride instead of run 
Saturday...1 hr. Yoga + 2x4 mi or 8 mi LR....................................................................................................all done - 6.75 mi. with 800m speed
Sunday.....rest................................................................................................................................................done
 
Total..............................................................................................................................22.75, about the same as last week but a min./mi. faster & about 10 hours of total activity

OrangeMat · Oct 10, 2010

Excellent question, BTY, thanks!
 
Well, to know what's missing you first need to know what's required, right?
 
For most of us here, that's a given, I think. And when you break down the elements of good training for running, you can see those elements are consistent factors regardless of one's chosen sport. So here's the list, off the top of my head, and hopefully I haven't missed anything:
<ul><li>time spent in the activity (i.e. base building)</li>
<li>sport-specific training (hills, speedwork, etc.)</li>
<li>adequate rest</li>
<li>awareness of proper form</li>
<li>complementary cross-training</li>
<li>strength training, including core</li>
<li>flexibility training</li>
<li>proper nutrition</li>
</ul> 
Up until this past week, I'd have to say that last item, appropriate nutrition, was my missing element. I'd like to think I'm on the right track now, having taken the plunge with gels for a long run, as well as developed diligence with recovery foods (the chocolate soymilk is getting more palatable, especially when icy cold from the fridge).
 
So going back to my list, I think perhaps speedwork is the next item that needs my attention. I've been hesitant to commit to the weekly track sessions that the local masters' group holds on Tuesdays, since I've been afraid of reinjuring my hamstring. But lately I've been thinking of trying it anyway, since I did enjoy the speed drills we did over the summer in the park. Hmm, guess that's what I'll be adding, then: Track Tuesdays!
 
<table border="1" cellpadding="1" cellspacing="1" style="width:500px;"><thead><tr><th>day</th>
<th>plan</th>
<th>actual</th>
<th>notes</th>
</tr></thead><tbody><tr><td>Monday</td>
<td>5-6 midday, yoga PM</td>
<td>7, yoga</td>
<td>felt slower than actual pace (9:48); I did a handstand on my own!</td>
</tr><tr><td>Tuesday</td>
<td>3-4 EZ, track PM</td>
<td>4</td>
<td>hamstring & ITB needed a lot of TLC, so no speedwork</td>
</tr><tr><td>Wednesday</td>
<td>bike</td>
<td>18 miles bike</td>
<td> </td>
</tr><tr><td>Thursday</td>
<td>yoga</td>
<td>nada</td>
<td>just didn't feel like doing ANYTHING... so be it</td>
</tr><tr><td>Friday</td>
<td>short run, massage</td>
<td>4 miles</td>
<td>good that I rested a couple days <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></td>
</tr><tr><td>Saturday</td>
<td>UMD Family Weekend</td>
<td>3 miles</td>
<td>on the hotel treadmill</td>
</tr><tr><td>Sunday</td>
<td>medium long run</td>
<td>13.1 miles</td>
<td>tripped and fell in mile 10 <img alt="sad.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//sad.gif"></td>
</tr><tr><td>totals</td>
<td>whatever</td>
<td>31.1 miles running, 1x yoga, 18 miles bike</td>
<td>not so major a cutback after all...</td>
</tr></tbody></table> 
Ack! So much for planning... a hamstring/piriformis/ITB achiness got in the way of things, so this is now a major cutback week. Karma doesn't like it when I plan a week at a time, obviously.

Labduck · Oct 10, 2010

Thanks for keeping tabs on us Bty, and good question.
 
Without a doubt, what's missing for me is a decent mileage base. But the long, slow run is the primary cause of my running injuries, so for now, this element will remain missing until I feel I can tolerate it. I'm a long ways away from feeling that.
 
Still ad hoc here:
 
M - 5 miles plus dinner with Econo and The Pro From Dover...Actual: 7.5 miles at 7:49/mi and a delightful dinner
T - 7 miles...Actual: 5 very easy miles on some hurting legs. 7:54/mi
W - off
Th - something short but speedy...Actual: 3.5 miles progression with mile 3 at 15K race pace (6:48/mi)
F - off
Sa - 10 miles or so...Actual: 11.5 miles total including a new 15K race PR in 1:03:09 (6:47/mi)
Su - off
 
Plan: 25 or so miles...Actual: 27.5 miles

hally · Oct 10, 2010

Thanks Brian
Will update later
Mon=rest
Tuesday=30 min elliptical
Wednesday=2 miles 30 min weights
Thursday=early Dr's appt nada
Friday=30 min elliptical
Saturday=walking around a local oyster fest, ok that's not a workout.....REST
Sunday bike 36.4
 
Totals
ran 2
biked 36.4
elliptical twice
weights once'
slacking 3 times

Fortunate One · Oct 11, 2010

Missing ... hills
 
M 3.5 M
T volleyball
W 4 M on TM with 2 @ tempo pace
T volleyball
F 3.5 M
S rest
S 13.1 M race
 
Total:17 M

Tamster · Oct 11, 2010

Thank you Brian. Good question and I definitely am enjoying everyone's responses so far.
 
For me, the missing element is speedwork or tempo runs. I don't incorporate those so if I hope to improve on my race times, I definitely need to implement that in my schedule.
But then sometimes I wonder if I really even care much about constantly improving my times? Do I want to keep getting faster and PR'ing or do I just enjoy the social aspect of participating in races, seeing friends, running in that type of setting, etc. I enjoy the ability to run, I enjoy being outdoors and getting exercise, staying fit, etc. So, on a personal level, my contentment and success as a runner has little to do with whether or not I'm fast or set another PR. But then of course, like any runner, I do have a competitive side that needs to be fed a little also. I don't think my competitive side is as prominent as most runners though.
 
This week I'd like to run around 25 miles:
 
mon: ....... rest
tues: ........ 0
wed: ......... 5
thur: ......... 0
fri: ............ bowling & beer <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title="">
sat:
sun:
 
miles run

Hemerocallus · Oct 11, 2010

Thanks for taking this over, Brian!
 
Hmmmm.... what's missing, eh?
Definitely sleep on the weekdays, definitely speedwork and consistent hill training, but most definitely a plan. I've followed a plan of sorts for both my 25k races this season, but overall my running's been kind of aimless. That's something I need to think about as I bring my season to an end, step back and see what I want to do next.
 
And for this week's plan....the only given is no running! This knee needs to heal, so I'm off to the pool for the first time in ages and to the spin bike.
 
M........... rest (good start I think!)
T............ 45 min spin, 15 min core
W...........1000 m swim
T............ rien
F............ zero
S............. zip
S............. 1 hr compost turning (does that count?)
 
Total running 0!!!!!

Patrick · Oct 12, 2010

Thanks BTY.
 
 Plan Actual
M 2.5
T
W 8.19
T R
F
S 3.73
S 3.5
 
TOT 17.42

Econo · Oct 12, 2010

Hi BTY! What's missing from my training this week? Hmmm, gotta be...nutritious food! So. I am eating a very nutritious lunch today; lotsa veggies.
 
Goals for this week: Play, do 3x core/strength, and eat nutritious food.
 
Mon: ate dinner and played pool with Labduck and TheProfromDover
Tue: just worked
Wed: core session, that's all
Thu: 10 min rowing and 20 min spinning
Fri: core session and 11 hours work, as usual
Sat: 5 miles on sluggy legs
Sun: 2 miles -- cut it short; I'm tired! + core
 
Total miles: 0 planned, 7.1 completed

Opie · Oct 12, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Tamster <a href="/forum/thread/70564/the-masters-weekly-training-and-planning-thread-for-10-11-10-17-2010#post_1953324"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Thank you Brian...But then of course, like any runner, I do have a competitive side that needs to be fed a little also. I don't think my competitive side is as prominent as most runners though.
</div>
</div>
 Really? I know you just like to tease me.

Tamster · Oct 12, 2010

yeah, I was wondering if you'd hone in on that Karl. Yes, I do like to tease you once in awhile - all in good fun my friend <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""> and don't worry...someday I'll forget about Newport. I mean, it'll be a long long time, but someday I won't even mention it anymore <img alt="" src="http://files.kickrunners.com/smilies/hello.gif" style="width:25px;height:29px;" title="">

Sans Souci · Oct 12, 2010

I forgot to post to last week's Weekly. Oops. 44 miles.
 
Hi, Opie! Thanks, BTY!
 
As long as I can stay healthy, I'd say my program's complete. Think I'll start building some trail mileage into the program, so that will mean likely stronger legs but slower speed. If the legs can take it, maybe try for one day of speedwork. Haven't really spoken to the taskmaster about that yet.
 
<div>Monday: rest - a little walking with Aija and formerlyrunninginDC</div>
<div>Tuesday: 20' on soft surfaces</div>
<div>Wednesday: yoga</div>
<div>Thursday: 25' on soft surfaces</div>
<div>Friday: yoga - nope, didn't happen</div>
<div>Saturday: 30' on soft surfaces, 1 hr paddle (kayak), ripping around on my bike, teetering around on high heels</div>
<div>Sunday: rest</div>
<div> </div>
<div>75' easy, 90' yoga, 60' kayak</div>
<div> </div>

Paul · Oct 15, 2010

Thanks BTY!
 
I think I'll be able to tell you more what's missing after Sundays marathon.
 
M.............rest day - done
T..............7 miles - done
W............rest day - done
Th...........5 miles - done
F.............rest day - done
Sa.........,rest day - done
Su..........Baystate Marathon 3:34:56, BQ and 15 min PR!!!! 
__________________________
Total.....38.3 miles 
 
Paul

JJJessee · Oct 15, 2010

Thanks, BTY.
 
I'm missing a plan. And that's OK for a while, but I think I'd benefit from a planned run schedule in getting back up to long distance comfortably.
Chaos can be fun and refreshing for a while though.
 
 
M......3.05
T.......0
W......4.23 thillmill, 50min eliptical
T........5.25 HM pace
F........8.0 HM+:20
S.......0
S.......20.1 From Elk Garden to Daamaascus ...50% AT, 50% VCT 30% suffering.
 
........40.63
 
JJJ

The Masters - Weekly Training and Planning Thread for 10/11 - 10/17 2010

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