Describe Your Running Today, Part II

Take the 1st 7 miles easy, then build intensity gradually to a high effort by 11-12 miles and finish hard.

Me thinks the 10K race falls a couple weeks too close on the heels of Ottawa to be your best shot at going sub 35.

Recreational bike ride on the Bearskin trail. 36 miles in 3:45 on a calm sunny Sunday Afternoon. The usual smattering of hikers and other bikers peopled the trail.

One fisherman had a catch of several nice looking native Brook Trout to his credit.

PM. 2.4 miles.Running. Geared up to road tempo for a 600 yard stint and was surprised how good that felt.

Reflective mood prevails tonight, counting down the remaining 3 days of my 57 th year. Many Blessings and a few poignant losses in the year gone by.

First off, thanx to everyone on this thread for your support.

That sounds like a plan, I want to make sure I'm at my best for when it really counts.

2 weeks ago I was at 55mpw, then injury caused 3mpw (stupid) and 13mpw. I have been cross-training a bit with some long bike rides and still did gym workouts minus leg stuff. Also working on strengthening key muscles and icing often.

Now that I'm back, I'm thinking of doing 40 miles this week, and 50 next week (including the 13.1) before backing off to 30-35mpw the last 7days before the Ottawa Marathon.

..?

zokas9pm wrote:

You suck! From my view you are an obvious troll. Going to one sight and copying it here is pathetic. Get a life.

You dummass. That was me who copied Skuj's weekly training just like he had done himself before that. RD is running rampant on this thread and I wanted all to know that Skuj was still training hard even though his 800 didnt happen for good reason too. Stop butting in where you don't belong.

Just to show you what I know, here's this weeks training for Skuj. He's still training for racing, but not RD. ha ha to you.

For the week ending 03 May 2009:

M=25min jog + 4 short accels + 5km brisk tempo in 18:33 + 10min jog. An excellent session and a big step forward.

T=10min jog + CVRRTNW 1k-2k-2k-1k, jogging the first 3 runs, then adding a few short strides, and pushing the last run in 3:15 + 10min jog. Another step forward and good prep for a 1500m on Sunday.

W=A 42:28 run which included a light tempo section of 13:36.

T=20min jog + 4x100m strides + 4x400m on 4mins in 78-76-74-72 + 10min jog. Trialling new Zoot shoes, because I don't like spikes anymore. They felt good, and this was a good session - easing into some speedwork!

F=40mins with 2 miles of it on the track at a very light tempo - TIRED!

S=0. Not feeling tomorrow's race at all. Therefore....

S=......I woke up 45mins after the start time of my Alberni 1500m race, and I did not care! Smile 25min jog + 4x100m strides in 22-20-18-17 + 400m in 69 + 5min jog. In Zoots again. The 69 felt fine, with a bit of a burn on the last 50m. I have such a long way to go if I want to run 800m / 5th St like last year. The hamstring is still tight. I did something to it on a hard 600m some time ago. But I'm not making it worse, even at today's 400m pace.

Some more 12hr slogs are coming up next week, and then, maybe, I'm going to be "management", with a Monday to Friday 7am to 3pm schedule. I wonder what that's like! Smile I look forward to Masters in Nanaimo.

RD, your VBC persona is a) not funny and b) boring. Don't post my stuff on my behalf please. I'm quite capable of posting it, if I please. Now piss off and get a more interesting persona.

No problem Skuj. I won't post your stuff as long as you stop calling me RD. I was just posting cause you said you would do it every week and then you forgot for a couple of times. I told you I got your back. Check out my name: VBC.

The week worked out like this

M= 9mi w/ a little at HM pace

F= 4mi easy on the trails at WP. Got some new Nike Frees, like them.

Su= 13.1mi / 1:24:35 /39th(?). ran in control the whole way and picked up the pace from half way on.

Ran 7 today, stil sore from yesterdays race...gonna back off tomorrow. Still not sure what to do these next few weeks.

Let your body tell you what to do HR. Training plans need to be flexible. I suggest you treat your 1/2 marathon as a last long run, a few kms to warmup and then start well back in the pack. Work up to marathon pace and then push it out over the last 5k. Finish with a few slow kms of jogging. 26-28k and a fair chunk at MP or faster. From then just listen to what your body says. Don't plan any set routine the last 2 weeks.

For me today. 73 mins of solid fartlek on hilly trails in One Eye Forest. Mostly working the hills at 10k-HM intensity, nothing too dramatic as my legs are a little tight from the weekend's 2 races.

Last night was a relaxed 80 min ride on the mtn bike up to the top of Mt Ida and back. Took it easy on the climb -about 10mins slower than my best time on the climb.

agree with mopak re: listening to your body.....always good advice.....my own body spoke to me during my 50' run.....a little sluggish at the start, but feeling good later.....roads and trails.....some minor calf cramping, so an extra day off is in the cards methinks.....and so does my body....

sage advice for all of us. thanks there, mopak.

7 miles with our 8 year old border collie. Colonel's become a tolerably good training partner since he dropped the pulling on the lease gig.

Temp.60F under hazy sunshine. Farmers and field work in full swing.

Had a few moments between commitments to check in here. I see some things never change, especially with regards to you-know-who. Ha, ha!

Sorry to report no running for the past two days. Life is crazy busy at times and I'm in the thick of it now. It is good to read about the serious exploits posted by most on our awesome thread. Hopefully I'll have something substantial to add with my next post.

Keep up the good work, all!

Overlooked your post Slacker, sorry, (troll dodging lol). Good effort in the half, that's about what I am hoping to run later this year post 50th birthday.

Unfortunately my 17yo Springer Spaniel has retired from running. He was no good on the lead but I'd often take him up the trails untethered. He was used to kangaroos and wallabies around the house so never chased them. His post run swims (when the creek was wet) often involved some pathetic duck chasing and near drownings.

These days he is restricted to 1-2km walks with lots of tree marking.

As it warms in other hemispheres we are getting colder. Frosts 5 times in the last 10 days -temps of 12-16 deg C. Still a very long way from a Driske winter I think.

Tonight was a relaxed 63mins of trail running in a different section of the One Eye Forest. Far more wallabies in these gullies. Also spotted an echidna waddling along.

Dogg man what is it that keeps your life so busy not to get in some running? We must find the time to be who WE are. Look through your life for some ME-TIME.

10 mile tempo, 52m41s.... feeling light on the feet, good rythmn, pleasure to be out running on such a beautiful evening

Today: darted out front he front door into Villa Pamphili a tad late for the lunchtime group but ran into neo-father StefanoM who is back running and asked me right off the bat to pace him a progressive 4K. And so it was: 4:05, 3:56, 3:50, 3:45. Then more light jogging to the campone for some extensive quadrupedia, then 3x600 on the pushing side, then 2k jog home.

Yesterday: no Time, no Time, why was there no Time?

Monday: rest. Got little sleep sunday night. It is impossible to exercise without sleep.

As Jaguar1 said onece: sleep heals the body. And i would add, insomnia injures the body.

mopak wrote:

Dogg man what is it that keeps your life so busy not to get in some running? We must find the time to be who WE are. Look through your life for some ME-TIME.

I'm continually amazed that I'm the only person at DYRT who sees RD for the supertroll that he is. Mopak....he's too busy being VBC and a hundred other aliases, stalking CVRR and other places that I go, pasting my stuff onto this thread, making shit up about me on other threads, etc etc etc. Why is he so obssessed with me? Only he can answer that. (And if you haven't figured this out already, as evidenced by the superhuman sessions that he used to post, he is NOT a runner.)

Sigh.....

Carry on.

skuj,

i am amazed that, after all this time, you are not able to let this go thread-wise. Still, i am impressed that you are posting.

I motion for mopak to be the thread-specific moderator for this thread.

Please express yourselves:

tpcb: eye

driske

skuj

rd

HR123

specialo2

gonzo? GONZO?? where are you? ODed on burpees???

Kidding. Hope all is ok!