Weekly Running and XT - March 10-16

gin79 · Mar 11, 2008

Thanks Perch....I did do something stupid----read my calender wrong!!! UGH!! Trust me, I won't do that again!

dtoce · Mar 11, 2008

thanks Kate for the # crunching! 
Su-3 miles easy- 
M-3 recovery--needed the slow pace as I am post call and had very, very little sleep last night thanks to an overactive beeper--lots of needy patients last night...sleep tonight will be very sound 
T-not going to get a run in today... 
W-5 
Th-16 with total of 2x(10x2min moderate/3 min easy) with 10-15 min easy to start/in the middle and end...held ~8:15 pace though... 
F-6=3 very easy TM recovery miles...+3.14 mile pi run 
Sa-8 easy=5 miles with 3 at 7:25, 2 with DS2 and 1 with DS1 and the puppydog TOTAL= 41 miles

Mustang Mom · Mar 11, 2008

Thank you, dearie... (waves back) 
Plan.............................................. .......Actual 
Mon: 30 min easy ................................2.12 miles plus pool time (urgh), stretches 
Tues: 30-45 min...................................4 miles, hilly, plus stretch & core 
Wed. 30-40 easy, xt..............................oops... rest 
Thurs 30-45 min harder........................4 miles plus 1/2 mile warmup, stretches 
Fri. 30-40 min, may shift to all xt...........Xt: 32 min bicycle, 3 min cardio, 5 min .................................................. ........stretch, 500 yards swimming 
Sat. rest..............................................stretching and core only 
Sun. 7 miles easy.................................8 1/4 trail run, easy pace, plus stretch

alan fletcher · Mar 11, 2008

Given that the thread is called running AND XT thread, I guess I'm not really eligable as I don't do any XT...... 
plans (actuals) 
M - 7m easy (4.91m at 8:34 ) 
T - 7m T+12s 6:46, 9m overall (7m at 6:50 - windy, 9.02m overall ) 
W - 9m easy w 10xStrides (9.56m at 7:40, no strides ) 
T - 13m easy (13.28m at 7:54 ) 
F - 7m HMP 6:34 10m overall (10.06m at 7:40, just 1m at 6:30<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> ) 
S - 12m easy (23.71m w last 1.7m at 6:39 ) 
S - 22m easy with last 2m at T 6:34 (14.2m at 8:01 ) 
Total 82m (84.71m )

JJJessee · Mar 11, 2008

Thanks, MS. 
You're doing greatly 
Arnica huh? Salve, tea, or smoke? 
M...............XT lite...........................24 min elipt....15min other stuff 
T.................4?.......................2.5.... .2.75 walking 
W................8................... .....8........1 walking............32.6 biking 
T.................4.....................zilch ......6 min bird dogs 
F................XT or rest..............4...... .5 walk...... 27min elip.....15 XT 
S.................8........................21 
S................16............................... ....2.5 walking..........20 mile bike 
jjj..........................................35.5 total

SLOjim · Mar 11, 2008

Thanks for doing this thread Mustang Sally 
This week ........ 
Sun. - 13.5 long run / 6 mile bike 
Mon. - 8 mile bike 
Tues. - 8.25 mile run easy / 4 mile bike 
Wed. - 8.25 run easy / 4 mile bike / Raquetball 
Thurs. - rest 
Fri. - 8 mile progress run / 4 mile bike 
Sat. - 6 mile easy / 11.75 bike 
Run 44 Bike 37.75 1-hr racquetball 
I'll add bike miles throughout the week for VRAA points

Patrick · Mar 11, 2008

Hey MS thanks for picking us up this week . . . i knew you would have to do a tally, its in your blood. And thanks to Aija for the previous weeks of poetic delight. 
It seems there was a little confusion about who was to start. 
still no plan 
m..................4 + 1 c/d , 60 min Xtrain 
t....................5.33, 30 Min XTrain 
w...................r, 60 min XTrain 
th..................7, 30 min XTrain

jura · Mar 11, 2008

Thanks for picking this up Sal! How do you find the time? I admire time efficient people, like you<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">. 
VRAA got me all excited for even more x-training, but I really have to keep the enthusiasm at check. Mileage is creeping up slowly this week, with my first double-dig long run scheduled since October. Yowza! Mon- 1hr elliptical, 50min various strength, core and stretching Tues- 5 miles easy + 40 min core Wed- 3mi walk and 10min stretch Thurs- 5.91 miles in my fave park, fun! Fri- bike 4.23, swim 800m, blood donation Sat- 90 min yoga Sun- 11.77 miles bday long run Total: 25.8 miles (wooohooo!), 4.2miles biking, 800m swimming, 1hr ellipticaling, 90min yoga, lots of core and stretching and a pint of blood given 
Good running, all! 
j

Tamster · Mar 11, 2008

Sally, thanks so much for starting up this thread. Like you, I really value having a place to plan out my week. 
Monday:.. 5 miles + Xtraining at gym ........ 5 mi + 1 hr worth of various Xtraining. 
Tuesday:..30 min core/pushups/stretch......done. 
Wed: ......8 miles ...................................8 mi + stretch/core 
Thur:.......rest.................................. ..... 
Fri:..........4 miles.................................... 
Sat:.........17 miles.................................. 
Sun:.........rest................................. ......

Paul · Mar 12, 2008

Mustang Sally, 
Thanks for the tabulations and commentary. It is much appreciated. 
M----------> rest day - Done 
T----------> 6.4 miles running - Done (8:50/mile avg pace with hill repeats) 
W----------> 13.1 miles running - Done (9:41/mile avg pace) 
Th---------> rest day - Done 
F----------> 8.3 miles running - Done (9:34/mile avg pace 
Sa---------> 16.8 miles running - Done (10:02/mile avg pace) 
Su---------> 6.0 miles running - Done (9:09/mile avg pace) 
__________________________________________________ __________ Total-------> 50.6 miles running - DONE 
Paul

rasmussenmp · Mar 12, 2008

Tks for picking up the shoes and running with them Mustang S.. 
Mon: rest - well almost, no running but 20 miles on the bike. 
Tues: 9 miles - 10.0 miles (8:02 pace) Ave HR 138, Max HR 152, 5 miles at MP. Plus 20 miles on the bike 
Wed: 11 miles - 12.0 miles (7:58 pace), Ave HR 140, Max HR 155, a nice aerobic run with 8m @ MP. Plus 20 miles on the bike. 
Thurs: 12 miles w/4 m @ tempo- 13.0 miles (7:43 pace) Ave HR 143, Max HR 163, including the middle 4m @ 7:10 pace. Plus 10 miles on the bike. 
Fri: 5 miles - 5.0 miles (8:30 pace) no HR monitor, nice easy paced run. Plus 20 miles on the bike. 
Sat: 17 miles - 20.0 miles (8:12 pace) Ave HR 149, Max HR 167. Hilly route (+2100 ft, -2080 ft). Plus 10 miles on the bike 
Sun: 3.4 plus (race) 5.5 miles total, including 1m wu and 1m cd, and the ST PAts Day Dash, Seattle - 3.5 miles (6:38 pace) 23:15, nice route, just a couple of small short hills. Ave HR 170, Max HR 187. (7:15 - trying to get around slower runners who lined up to near the front, 6:34, 6:18, 3:04).. Plus 20 miles on the bike. 
Total: 65.5 miles running 
120 miles biking

mariposai · Mar 12, 2008

One week to keep getting stronger!!!! 
Mon...... 2.5 ez plus weights plus one during lunch 
Tue.....8 miles plus one during lunch 
Wed.......10 miles 
Thu......8 miles plus 2 during lunch 
Fri........Rest, some walk and Xt 
Sat.......20 miles plus 2 miles walk with DH 
Sun......4.5 recovery miles 
Total this week= 55 miles PR weekly miles.

Elaine3112 · Mar 13, 2008

Thanks MS! A bit of a cutback week, well the second half is! 
Monday: Strengthening stuff. 
Tusday: 11 mile steady. 
Wednesday: 4 mile easy 
Thursday: 12 mile XC 
Friday: Off to Lille in France 
Saturday: Walking 
Sunday: More walking! 
Total Miles: 27 Done!

Aija · Mar 13, 2008

Sorry to have dropped off the earth there for bit. Life just gets kooky sometimes, don't it? Thanks to MS for picking things up. I could have/should have lessened the confusion by posting that Patrick was on deck, but would be held up for a bit. Anyways. . . .You're all in good hands. have fun.

Mustang Sally · Mar 13, 2008

{{Aija's kooky life}} 
Patrick, sorry to have jumped the gun and stolen your thunder. It's all yours next week.

OrangeMat · Mar 16, 2008

Thanks MS! I figured since I did finally get some running in this week, I could log my totals. This is how my week turned out: 
Mon.......1.5 hr yoga 
Tues......1 hr teaching, PT (felt like I got beat up and broken afterwards, but unlike Humpty Dumpty, I was put back together properly), 1 hr training 
Wed.......1 hr teaching, 4 miles, 1 hr private yoga, 1 hr bellydancing 
Thur.......2 hr teaching, 1.5 hr yoga 
Fri..........1 hr teaching, massage (ahhh!) 
Sat.........1 hr teaching, 5.3 miles 
Sun.........2 hr training 
totals: 9.3 miles running, 3 hr yoga, 1 hr bellydancing, 6 hr teaching, 4 hr training/privates 
By the looks of these numbers, I'm definitely not doing enough for me, in terms of running as well as yoga. Sumthin's gotta give, and soon.

Dennis · Mar 18, 2008

For last week I logged 40 miles exactly the highlight being the Shamrock Marathon on Sunday.

Weekly Running and XT - March 10-16

gin79

dtoce

Mustang Mom

alan fletcher

JJJessee

SLOjim

Patrick

jura

Tamster

Paul

rasmussenmp

mariposai

Elaine3112

Aija

Mustang Sally

OrangeMat

Dennis

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