Weekly Running and X-Training: 7-13 January

Econo · Jan 7, 2008

Beautiful pictures, fun summary! (I feel proud!) 
Cutback week, kinda: 
Mon: swim..............swam 45 min 
Tue: 8.4 commute....4.4 + 4.0 horrid weather for today's commute 
Wed:spin & row.......swam 45 min 
Thu:.7.5................row 10 min spin 25 min 
Fri: swim................swam 30 min (lesson) + 6.6 m EZ run 
Sat:......................rested 
Sun: race 13.1........1.1 warmup then explosive PR 13.1 
Total: 29.2

Johnny · Jan 7, 2008

Gained 5 lbs. & reverted to bad eating habits (don't worry, no animal flesh, just junk & sugary stuff) over last month, time to get serious as of yesterday. 
Plan Actual 
M 60 minute yoga class (if not snowed in) 60 minute yoga class 
Tu 5 miles 30 minutes yoga, 5 mile run 
W XT nothing 
Th 7 miles 30 minutes yoga, 40 minutes weights, 7 mile run 
Fr 60 minute yoga class & 4 miles zippo 
Sa XT 30 minutes yoga, 4.31 mile run 
Su 10-11 miles 30 minutes yoga, 10.02 mile run Actual for week: 180 minutes yoga, 40 minutes weights, 26.3 miles run. Did not listen to "Dookie" this week, but it remains in my truck as one of my sekrit prerace CDs of choice.

evanflein · Jan 7, 2008

Thanks for the great write-up and all the work you do on this thread, SS!! 
Those pics are amazing... he truly is flying! 
Ok, starting this taper business... nothing like how mc does it. I sure admire his dedication and action plan. 
Monday: 15.1 miles in 60 minutes on the stationary bike 
Tuesday: 5.11 miles running (45 mins) and 1 mile walking (15 min) 
Wednesday: Life got in the way, made this my rest day. 
Thursday: 8.5 (4 @ MP) miles and 20 minutes of weights/ab/core stuff. Extra points for embarrassing my kids in front of their friends? 
Friday: 4 miles running with 2 @ MP, threw in some striders at the end. 1 mile walking... all on the treadmill. 
Saturday: 7 miles running (4 @ MP), 1 mile walking, 30 minutes of superset weights and chinups, a little cool down stretching... Ahhh, that's better! 
Sunday: plan 10-12.....<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Ken A · Jan 8, 2008

Lets see if I can stick with a plan: 
Mon...rest.......done 
Tue...4 mi run.......2 mile walk 
Wed...2 mi lunch walk....4.2 mile run 
Thur...4 mi run.......rest 
Fri......rest.......done (work 12 hrs) 
Sat.....5-6 mi.....5 miles 
Sun.....rest......done Actual....11.2 miles

Sans Souci · Jan 8, 2008

Fortunate One · Jan 8, 2008

Plan . . . . . . . . . . . . . Actual M - 4 miles . . . . . . . . . . 4 miles (3 @ 8:30 m/M, plus CD) T - 1.5 hr volleyball . . . . . . 1.25 hr W - 5 miles including 3 tempo . 5 miles with 3 @ 7:30 m/M (TM, 0.5% grade) T - 1.5 hr volleyball . . . . . . 3 miles on indoor track @8:53 m/M F - 4 miles . . . . . . . . . . . rest S - 12 miles . . . . . . . . . . 4 miles @ 8:57 m/M (TM, random hills) S - 6 miles . . . . . . . . . . .13 @ 9.12 m/M Total: 31 miles running . . . . 29 Maintaining the base before the Boston Buildup. 
__________________ No team <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif">

Labduck · Jan 8, 2008

Dearest SS, thanks for holding a place for me during the past month. Since I survived my first week back of running (a whopping 10 miles!), I think it's time I came and played again. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Monday - 3 miles (avg 8:27/mi). done 
Tuesday - 3 miles, 1 at tempo (avg 7:55/mi). done 
Wednesday - off 
Thursday - 3 miles (avg 8:13/mi). done 
Friday - off 
Saturday - long run (4 miles - hee hee :roll_eyes<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Avg 7:44/mi. done 
Sunday - off Total = 13 miles <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">

Sans Souci · Jan 8, 2008

Is it ever, My Dear Labduck. You made my day 
So come and play 
In the thread called Weekly 
Where you'll find the Strong and Creakly <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif"> 
Ya made my week. <img alt="happy8.gif" src="http://files.kickrunners.com/smilies/happy8.gif">

Tamster · Jan 8, 2008

I love this thread! You are the best Souci! 
--------plan ----------------------actual 
Mon: rest/abs ------------------ 1.5 mi walk/snowball fight/shoveling 
Tues: 4 miles ------------------- 4.5 mi run + 25 min stretch/abs/planks 
Wed: 5 miles/abs --------------- 3 mi run 
Thur: rest ---------------------- rest 
Fri: 4 miles --------------------- 3 mi run 
Sat: 10 miles ------------------- rest 
Sun: rest ----------------------- 10.75 mi run 
TOTAL RUNNING MILES: 21.25 miles

rasmussenmp · Jan 8, 2008

Can I come in and play too? 
Five weeks till the Mercedes Marathon on 2/10 
Six weeks till the Pensacola Marathon on 2/17. 
Mon: Rest - Done 
Tues: 9 miles w/3m @ tempo - 10.0 miles (8:12 pace) aerobic, Ave HR 135, Max HR 152 
Wed: 15 miles aerobic - 15.75 miles (7:50 pace) including 3 x 2m (15:00, 14:50, 14:36) Ave HR 142, Max HR 157 
Thurs: 7 miles w/ strides - 8.25 miles (8:30 pace) recovery, Ave HR 131, Max HR 142 
Fri: 6 miles - recovery - 9.0 miles (8:10 pace) Aerobic, Ave HR 134, Max HR 148 
Sat: 10 miles - aerobic - 7.0 miles (8:17 pace) Aerobic, Ave HR 132, Max HR 150 
Sun: 18 miles w/ hills - 22.0 miles (8:18 pace) Long/hills, Ave HR 152, Max HR 170 (Ascent 1250 ft, Descent 1150 ft) 
Total: 72 .0 miles

Paul · Jan 8, 2008

Thanks again for the weekly thread SS. The big Goofy week is finally here! 
........................plan...................... .........actual 
________________________________________________ 
M...................5 miles EZ run................5.6 miles - done 
T...................5 miles EZ run................5.2 miles - done 
<a href="http:/taper.....................rest">W...................rest/taper.....................rest</a> day - done 
<a href="http:/taper/travel............rest">Th..................rest/taper/travel............rest</a> day - done 
F...................a little WDW walking.....lotta walking - done 
Sa.................WDW Half-marathon........13.1 miles - done 
Su.................WDW Marathon..............26.2 miles - done 
_________________________________________________ 
Total.............~50 miles running............ 50.1 miles done 
Paul

Econo · Jan 8, 2008

Paul's doing the goofy challenge!!!

Rindaroo · Jan 8, 2008

Thanks SS!! Yep 7.6 miles is right, I never got on the TM Sunday, but I did color my hair, does that count? <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> 
This week is a little crazy, its year end close & I'm putting a bunch of hours in... so we shall see what happens: 
Mon - crunches, pt exercises - 60 crunches, upper back exercises, hammie exercises & some gentle stretching 
Tues - 2 miles on tm - nada 
Wed - crunches, pt exercises- nada 
Thu - 2 miles on tm- nada 
Fri - crunches, pt exercise-nada 
Sa - 2 miles on tm - 3.50 miles - 1.50 run/2 mile walk (with part of the run - 1 mile straight again) 
Su-2 miles on Tm - 3.75 miles - 2 miles run/1.25 miles walk ( with part of the run - 1.50 miles straight - yay progress!!) 
Total : 7.25 miles , crunches & some exercises 
Geez work kicked my butt this week, the kids were clingy, and I needed to spend time with them when I was home. Now the big push for year end financials is done, I can try to get back to some consistency.

Sans Souci · Jan 8, 2008

This is becoming Maniac Central!!! Mike's here, bringing his heavy mileage for ... boo-hiss ... Team J <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif">, and Paul taking on the Goofy Challenge this weekend (please report any Taper Madness to the appropriate thread). 
Maybe it's time for a road trip again. 
But then again ... maybe I'm too lazy to pack the Winnebago. <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"> Rindaroo looks ready to go with her purty hair.

dtoce · Jan 8, 2008

Su-12=10 in 1:18 and 2 with DS1 and the puppy 
M-7=5 under the stars and 2 at the gym (with 60min total body workout...ouch) 
T-10 slow, slow 
W-5 slow but blessed with a nice sunrise 
R-6=1 with dog and 5 by myself with 3 at LT cont (7:30>20>6:52)-hurt a lot more than it should have...sigh...way out of shape 
F-off 
Sa-8 (neg split along golf course w hills) TOTAL=48

Pie Jones · Jan 9, 2008

It's good to be back among the living. 
Plan.........................................Actua l 
Mon.........4 miles......................4 miles 
Tues.........Off.............................Nada 
Wed......... 8 miles.......................4 Miles 
Thurs....... 4.5 miles......................Zip 
Friday........Off...............................Zi lch 
Sat............12 miles .....................12 mile hike 
Sun............4.5 miles.....................4 Miles 
Total..........33 miles..................12 Miles + 12 hiking 
Sorry to get this in so late SS.....Nice to be back after the break and now that I am, I'll be more promptly efficient. Thanks for your record-keeping.

janie b good · Jan 9, 2008

Hello!-- Thanks to whoever started this week's thread. Here's my plan: 
Mon: RUN (3.67 miles-- done) 
Tue: rest 
Wed: RUN (3.0 miles-- done) 
Thur: RUN (3.0 miles-- done) 
Fri: rest 
Sat: RUN (3.0 miles-- done) 
Sun: HIKE (2.0 miles-- done) EAT CAKE (it's my birthday!) <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
TOTAL: 12.67 miles running; 2 miles hiking 
Took me a while to find y'all. So, are more boomers posting here, or at RA?... it's hard for me to tell, and since I don't have time to post both places, would like to stick with more "popular" forum. Thanks! 
P.S. I love, love, love the running log at RA... <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

Econo · Jan 9, 2008

hi janie! 
I love the RA log, too...it rules. But I like this masters forum, and have time for only one. 
ETA....Yay!!! Elaine's back! Party starts now!

Elaine3112 · Jan 9, 2008

Okay, it's time to get my a*se back in gear and start reporting in the weeklies again! 
Here's this week's selection: 
Monday: Abs & other strength stuff. Done. 
Tuesday: 9.1 miles fartlek run. Done. 
Wednesday: More strengthing stuff.Done 
Thursday: 6 mile tempo run.Done 
Friday: Rest 
Saturday: 13 miles fields and other muddy stuff.Done. 
Sunday: 3.3 miles easy traily run in more muddy stuff. Done 
Total: 31.4

janie b good · Jan 9, 2008

Thanks, Econo. I think I'll do the same (post here, but use RA log-- best of both worlds). So good to see everyone. Feels like home... <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

Weekly Running and X-Training: 7-13 January

Econo

Johnny

evanflein

Ken A

Sans Souci

Fortunate One

Labduck

Sans Souci

Tamster

rasmussenmp

Paul

Econo

Rindaroo

Sans Souci

dtoce

Pie Jones

janie b good

Econo

Elaine3112

janie b good

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