Dec 22, 2007 7:57 PM
40/40 Tally and Week Ending March 25th
Hi all. Okay Here we go!
Shout out to tomwhite. Fudge Fudge!!!
And Welcome Back to jtv!
". . . Pace yourself so you can face yourself
Run hard, you really only race yourself, yo. . . ":
Marathon
Dilated Peoples
The Holism of Training
The holism of training encompasses 2 ideas. First, training itself must be balanced and varied; second, what happens in the hours that we are not running also has a major influence on how we run. It is vital to realize that everything affects how you run and train. Unfortunately, only the professional athletes are ever able to manipulate their lives so completely that running becomes their central focus. For the rest of us, running must compete with various other activities. To do our best, we must first recognize these enemies and try to keep their interference with our running to a minimum.
The 4 factors that need careful attention when you are training hard are diet, sleep, other physical effort during the day, and work stress.
When training heavily, I like to reduce my total caloric intake and avoid fatty foods and red meat. I have no idea why this is necessary. However, I was glad to read that Galloway (1983) has also found that fatty foods seems to impair running performance and that this effect becomes more marked with age.
When training hard, I generally sleep an additional hour per night on those days that I train hard or long, and I also try to nap for an hour on both Saturday and Sunday afternoons.
As my work is totally cerebral, I have no need to avoid physical effort during the day. But those who are required to do some physical work during the day should, if possible, try to limit the amount of that work, especially when training hard or when preparing for a major race.
Finally, avoiding excessive work stress, such as overtime, excessive travel, and endless meetings, is another essential training trick.
From "Lore of Running" by Tim Noakes, MD
rbbmoose: 85.2 A very solid 85.2. And a PR by ten miles!!! Way to run Ray.
nighthawk42: 63.3 Good Crikey Mikey! 40 miles over two days. Is it taper time yet?
perchcreek: 61.2 Continues to ride the red-line with care. The PF complied and lets him get the heavy mileage in this week. Take care you.
runwun: 61.2 4x10 milers and then an easy short day followed by a 80% effort 5km one day and a strong half marathon effort the next day. Zowie.
rasmussenmp: 57.2 Um, did I read this right? This week was a taper for a marathon week and a recovery from a marathon last week? Wow. Zowie. http://www.coolrunning.com/forums/Forum13/HTML/009341.shtml[/URL" target="_blank">
Hits HR goal bang on at Shamrock Marathon, Virginia Beach, Va (goal: run at HR150-155, hoping for 3:35) actual: 3:36:17, 8:15 pace, Ave HR 152, 15-20 mph winds. See his RR: http://www.coolrunning.com/forums/Forum13/HTML/009341.shtml[/URL" target="_blank">
Soundrunner1012: 55 A nice tempo mixed in with a couple of long runs separated by a rest day. Solid.
joplus: 54.8 Prs in a 12km, (50:54). A tough distance to race. Some allergy issues interrupt the track w/out. Ramping up to 60 mile weeks soon.
mcsolar99: 53 Ahhhhh, the healing touch. Looking really strong Emcee!!
WillRunForBeer: 52.9 Gosh Lou, Have you compared your training logs from year to year recently? You are looking so solid. Huzzah!!
tallrunner: 52 Staying home instead of trying not to race at Around the Bay is a sold decision. No way you could hold back from 100% effort dude. Boston is it, Tall.
timlooney: 49.4 There was no trail mix out there on the long run? Maybe pack a snack next time. . .
jjchaney: 49.6 Enjoyed a warm run day during the week . Had some gut issues at the Churchills Half. Sorry about the Stoopid Gut Trouble.
wa5yom:49.5 Nice MP workout Tim. Good idea to be flexible with the schedule, esp this close to goal. Keep the right perspective and soothe that R shin.
Sans Souci: 48.5 miles (78km) Super Sans Souci is working hard. Racing nicely and gearing up in great style for Boston Baby!! Your coach and the rest of us are expecting a blow out race coming up!
http://www.coolrunning.com/forums/Forum13/HTML/009340.shtml[/URL" target="_blank">
lyndenrunner: 48.4. Looking really solid Gordon. Nice pacing!
jdmom3: 45.5 Things are flowing again nicely. Endurance is back solidly and Meg is rebuilding. Huzzah!
DaveinAA: 45 Easing back into some tempo work listening to his healing ham. He?ll be running 400Ms again soon.
hermosaboy: 44 Nice to see Hermosaboy out having fun in the puddles, dashing around with the dog and chatting on the run. Too bad about the aborted time trial though.
http://www.coolrunning.com/forums/Forum13/HTML/009339.shtml[/URL" target="_blank">
jtv: 42 HUZZAH jtv!!!!! Welcome back first time since August. Puts on a wicked sushi buffet PLUS cracks off a greta LR to land a solid place here in the 40/40. Way to go B-Day Bud!
smpankowski : 41.4 Slides in a 10km and a hugh 15 miler mid-week LR
Caddisfli : 41 Yay!! Welcome back C-fly! A nice 17 mile LR tips him over 40 for the week.
Karl Rysted: 40.45 Runs some nice sandwiches. Nice long run.
Breger1 : 40.6 Changing up the leg usage has our intrepid Host Bill Bruneger feeling spry. Huzzah!
naphtali: 40.35 11th consecutive week >= 40!!!! Doesn?t sound at al displeased that his son beat him at the half marathon he ran since he ran dang fine himself.
MIA:
ptsmantua: 25 in progress. . . . Hello um, Phil?
winejunky:
Free Pass Line:
busiman: 32 Being judicious in the face of a ham/ITB issue. Puts in a nice half marathon for a Boston warm up. Time to ease off and get 100% healthy.
Fortunate One: 27 S?okay I need company on the bench. We?ll be back! Who was it that said ?Stay healthy and happy; Keep running??
goofyguy1958: 30.04 Oh dear, a tough week. Yes, the extra wear and tear in day in and day out life events count as hill work outs with all the ups and downs.
Ileneforward: 25 Sidelined with a nasty bug. S?okay Ilene, the break will have your legs feeling sproinky when you hit the roads again.
TheProFromDover: 33 Run Miles, 3.5M swimming and 16M biking. By some funny cross-training calculations ? that Crafty Cragi actually does 48.5 equivalent running miles.
Peter NC: 21.27 Welcome back. Rebuilding carefully after recent surgery.
hollys4874: Tapering and cleared for take-off. A lot of fans waiting to hear about her marathon debut
Egret: Feh, I don?t want to talk about it.
Edited to polish some stones
http://This message has been edited by egrd (edited Mar-20-2007).
Shout out to tomwhite. Fudge Fudge!!!
And Welcome Back to jtv!
". . . Pace yourself so you can face yourself
Run hard, you really only race yourself, yo. . . ":
Marathon
Dilated Peoples
The Holism of Training
The holism of training encompasses 2 ideas. First, training itself must be balanced and varied; second, what happens in the hours that we are not running also has a major influence on how we run. It is vital to realize that everything affects how you run and train. Unfortunately, only the professional athletes are ever able to manipulate their lives so completely that running becomes their central focus. For the rest of us, running must compete with various other activities. To do our best, we must first recognize these enemies and try to keep their interference with our running to a minimum.
The 4 factors that need careful attention when you are training hard are diet, sleep, other physical effort during the day, and work stress.
When training heavily, I like to reduce my total caloric intake and avoid fatty foods and red meat. I have no idea why this is necessary. However, I was glad to read that Galloway (1983) has also found that fatty foods seems to impair running performance and that this effect becomes more marked with age.
When training hard, I generally sleep an additional hour per night on those days that I train hard or long, and I also try to nap for an hour on both Saturday and Sunday afternoons.
As my work is totally cerebral, I have no need to avoid physical effort during the day. But those who are required to do some physical work during the day should, if possible, try to limit the amount of that work, especially when training hard or when preparing for a major race.
Finally, avoiding excessive work stress, such as overtime, excessive travel, and endless meetings, is another essential training trick.
From "Lore of Running" by Tim Noakes, MD
rbbmoose: 85.2 A very solid 85.2. And a PR by ten miles!!! Way to run Ray.
nighthawk42: 63.3 Good Crikey Mikey! 40 miles over two days. Is it taper time yet?
perchcreek: 61.2 Continues to ride the red-line with care. The PF complied and lets him get the heavy mileage in this week. Take care you.
runwun: 61.2 4x10 milers and then an easy short day followed by a 80% effort 5km one day and a strong half marathon effort the next day. Zowie.
rasmussenmp: 57.2 Um, did I read this right? This week was a taper for a marathon week and a recovery from a marathon last week? Wow. Zowie. http://www.coolrunning.com/forums/Forum13/HTML/009341.shtml[/URL" target="_blank">
Hits HR goal bang on at Shamrock Marathon, Virginia Beach, Va (goal: run at HR150-155, hoping for 3:35) actual: 3:36:17, 8:15 pace, Ave HR 152, 15-20 mph winds. See his RR: http://www.coolrunning.com/forums/Forum13/HTML/009341.shtml[/URL" target="_blank">
Soundrunner1012: 55 A nice tempo mixed in with a couple of long runs separated by a rest day. Solid.
joplus: 54.8 Prs in a 12km, (50:54). A tough distance to race. Some allergy issues interrupt the track w/out. Ramping up to 60 mile weeks soon.
mcsolar99: 53 Ahhhhh, the healing touch. Looking really strong Emcee!!
WillRunForBeer: 52.9 Gosh Lou, Have you compared your training logs from year to year recently? You are looking so solid. Huzzah!!
tallrunner: 52 Staying home instead of trying not to race at Around the Bay is a sold decision. No way you could hold back from 100% effort dude. Boston is it, Tall.
timlooney: 49.4 There was no trail mix out there on the long run? Maybe pack a snack next time. . .
jjchaney: 49.6 Enjoyed a warm run day during the week . Had some gut issues at the Churchills Half. Sorry about the Stoopid Gut Trouble.
wa5yom:49.5 Nice MP workout Tim. Good idea to be flexible with the schedule, esp this close to goal. Keep the right perspective and soothe that R shin.
Sans Souci: 48.5 miles (78km) Super Sans Souci is working hard. Racing nicely and gearing up in great style for Boston Baby!! Your coach and the rest of us are expecting a blow out race coming up!
http://www.coolrunning.com/forums/Forum13/HTML/009340.shtml[/URL" target="_blank">
lyndenrunner: 48.4. Looking really solid Gordon. Nice pacing!
jdmom3: 45.5 Things are flowing again nicely. Endurance is back solidly and Meg is rebuilding. Huzzah!
DaveinAA: 45 Easing back into some tempo work listening to his healing ham. He?ll be running 400Ms again soon.
hermosaboy: 44 Nice to see Hermosaboy out having fun in the puddles, dashing around with the dog and chatting on the run. Too bad about the aborted time trial though.
http://www.coolrunning.com/forums/Forum13/HTML/009339.shtml[/URL" target="_blank">
jtv: 42 HUZZAH jtv!!!!! Welcome back first time since August. Puts on a wicked sushi buffet PLUS cracks off a greta LR to land a solid place here in the 40/40. Way to go B-Day Bud!
smpankowski : 41.4 Slides in a 10km and a hugh 15 miler mid-week LR
Caddisfli : 41 Yay!! Welcome back C-fly! A nice 17 mile LR tips him over 40 for the week.
Karl Rysted: 40.45 Runs some nice sandwiches. Nice long run.
Breger1 : 40.6 Changing up the leg usage has our intrepid Host Bill Bruneger feeling spry. Huzzah!
naphtali: 40.35 11th consecutive week >= 40!!!! Doesn?t sound at al displeased that his son beat him at the half marathon he ran since he ran dang fine himself.
MIA:
ptsmantua: 25 in progress. . . . Hello um, Phil?
winejunky:
Free Pass Line:
busiman: 32 Being judicious in the face of a ham/ITB issue. Puts in a nice half marathon for a Boston warm up. Time to ease off and get 100% healthy.
Fortunate One: 27 S?okay I need company on the bench. We?ll be back! Who was it that said ?Stay healthy and happy; Keep running??
goofyguy1958: 30.04 Oh dear, a tough week. Yes, the extra wear and tear in day in and day out life events count as hill work outs with all the ups and downs.
Ileneforward: 25 Sidelined with a nasty bug. S?okay Ilene, the break will have your legs feeling sproinky when you hit the roads again.
TheProFromDover: 33 Run Miles, 3.5M swimming and 16M biking. By some funny cross-training calculations ? that Crafty Cragi actually does 48.5 equivalent running miles.
Peter NC: 21.27 Welcome back. Rebuilding carefully after recent surgery.
hollys4874: Tapering and cleared for take-off. A lot of fans waiting to hear about her marathon debut
Egret: Feh, I don?t want to talk about it.
Edited to polish some stones
http://This message has been edited by egrd (edited Mar-20-2007).
)
Boston is still a go.
