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Dec 10-16: Masters Running and X-training Weekly

3K views 39 replies 33 participants last post by  Paul 
#1 ·
Feeling earthy tonight. A <a href="http://www.youtube.com/watch?v=x0dMBqtGtOU" target="_blank">musical accompaniment</a> instead of a drum circle.<br><br><b><br><br>
JJJessee -</b> <span style="color:#0000FF;"><b><span style="color:#FF0000;">52.63</span></b> <span style="color:#000000;">miles</span></span> incl LR 20M on AT across Whitetop Mt. preceded and followed by 19.75 on the bike, and 1k barefoot, 75min x-training, Jethro Tull concert, kimChi running<br><span style="color:#0000FF;"><b><span style="color:#000000;">ksrunrivore</span></b> <span style="color:#000000;">-</span></span> <span style="color:#FF0000;"><b>76</b></span> miles incl 30 w/DW and LR 18.25 miles @ 8:00 pace. No mis-<i>steak</i>, that's a lotta miles. Great running!<br><b>millbot</b> - <span style="color:#0000FF;"><b><span style="color:#FF0000;">50</span></b></span> miles + lower/core workout. I needn't bossercise you, mill -- for the moment -- as you are being prudent icing that Achilles and no doubt be rewarded with another magical outing like Tuesday.<br><span style="color:#0000FF;"><b><span style="color:#000000;">choovie</span></b> <span style="color:#000000;">-</span> <b>23.25</b> <span style="color:#000000;">miles, 395 minutes (!!)</span></span> yoga and pilates. Very sneaky, choovie, trying to take the enthusiastic but simple-minded out of the x-training challenge by posting the Side Crow pic. Ow ow ow.<br><b>Mustang Sally - <span style="color:#0000FF;">30</span></b> miles running incl MLR 11+ miles, hill repeats, 10k w/3x7min @ MP + 3600m swim, 2.5h yoga, hiking with Mom, commuter cycling. Dynamite week!<br><b>mcsolar99</b> - <span style="color:#0000FF;"><b><span style="font-size:medium;"><span style="color:#FF0000;">80.5</span></span></b> <span style="color:#000000;">miles, running daily, incl</span></span> LR Sunday 20.5 miles, <span style="color:#0000FF;"><span style="color:#000000;">MLRs of 15, 2x11.5</span></span>, 11 miles, 2 speed sessions. W-O-W!<br><span><b>Patrick</b></span> - <span style="color:#0000FF;"><b>29</b> <span style="color:#000000;">miles incl 5 miles with BOMF and tonnes of ab x-training and Nanaimo Bar eating. (The BOMF website made for easy online donation, P.)</span></span><br><b>Sans Souci</b> - <b><span style="color:#0000FF;">9.04</span></b> miles walk/run + 1 hr 40 mins pool running, 3 hrs rowing + 3 hrs 10 mins XT. It's a start.<br><b>perchcreek</b> - <span style="color:#0000FF;"><b><span style="color:#FF0000;">40.7</span></b> <span style="color:#000000;">miles incl</span></span> sproinky hilly 15 miler with last 4 miles sub 8 pace, x-training while asleep and waking up fit (lol!), backwards ellipticling. Solid and individualistic (big grin).<br><b>CassadAAmius</b> - <span style="color:#0000FF;"><b><span style="font-size:small;">18</span></b> <span style="color:#000000;">miles</span></span> running, 8500 yds swimming incl 5x300 in 5:00, 5:00, 4:55, 4:58, 4:55; 250 situps, side planks, abs. C'mon, tender AT; patience s/b rewarded.<br><span style="color:#0000FF;"><b><span style="color:#000000;">tomwhite</span></b> <span style="color:#000000;">-</span></span> 45 mins running, 120 mins X-training w/ lotsa NordicTraking (such a great w/o; wish I had one), pane lifting (hopefully pain lifting too), baby holding<br><b>riley0003</b> - <span style="color:#0000FF;"><b><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/huh.gif" style="border:0px solid;" title="huh"></b></span><br><b>KenA</b> - <span style="color:#0000FF;"><b>11.25</b> <span style="color:#000000;">miles running incl <i>terrific</i> Sunday 5-miler</span></span>. Consistency is key in avoiding injury as well as keeping motivated. WTG, Ken. I may boss, but you <i>execute</i>.<br><b>Hally</b> - <span style="color:#0000FF;"><b>10.9</b></span> miles running, elliptical 10 min, weights 2 hours 40 min stairmaster 30 min and geocaching. Two-plus hours? A <i>weighty</i> workout!<br><span style="color:#0000FF;"><b><span style="color:#000000;">gin79</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>30</b></span> miles incl 8 mile with fartleks and hill repeats, weights, pushups, abs. GL in that 5k, gin. Give 'er!<br><b>The Pro from Dover</b> - <span style="color:#0000FF;"><b>15.5</b> <span style="color:#000000;">miles + <span style="color:#0000FF;"><span style="color:#000000;">6000 yds</span></span> swimming, <i>thankfully</i> no PR pantloading</span></span><br><span style="color:#000000;"><b>Pieth Jones</b></span> - <span style="color:#0000FF;"><b>33.5</b> <span style="color:#000000;">miles incl MLR 11 miles, race volunteering, football-watching x-training</span></span><br><b>Opie</b> - <b><span style="color:#0000FF;">27.52</span></b> miles running incl <b><span>5k PR and 3rd place AG</span></b>, 10.93 mi. rowing. Way to come back!!<br><b>Tamster</b> - <span style="color:#0000FF;"><b>10.5</b> <span style="color:#000000;">miles, yoga, abs, pilates. I'll skip the slacker nag if you hand over that cinnamon swirly bread. (grin)<br></span></span><b>Johnny</b> - <b><span style="color:#0000FF;"><b>39.3</b></span></b> miles running, 200 min yoga, 40 min weights, and fairly tame political commentary (wink).<br><span style="color:#0000FF;"><b><span style="color:#000000;">Econo</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>35.9</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles incl MLR 13 perky miles, 4 miles Administrator intervals, spinning, chinups, leg extensions</span></span><br><b>Rindaroo -</b> <span style="color:#0000FF;"><b>???</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles, crunches, pelvic tilts, stretching. Nice to see you coming back from a couple of weeks under the weather, R.<br></span></span><b>lyndenrunner</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>20</b> <span style="color:#000000;">miles</span></span>. Busy in Corvallis, but back on track.<br><span style="color:#0000FF;"><span style="color:#000000;"><br><b><span>Welcome to the Weekly:</span></b><br><br></span></span><b>tagrunner</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>25</b> <span style="color:#000000;">miles. Dang H&H. GL on the 50k and pursuit of that BQ.</span></span><br><b>willdebeest</b> - <span style="color:#000000;">1 hr 40 mins running, 1 hr 52 mins walking, 2 hours x-training. That's more like it! Halfway out of the doghouse!</span><br><b>Flying Finn</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>39.65</b> <span style="color:#000000;">miles incl LR</span></span> 14.25, hills and snow and diggin' Tull. Great seeing that mileage back up, FF.<br><b>Dennis</b> <span style="color:#0000FF;"><span style="color:#000000;">(</span></span>aka naphtali) <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b><span style="color:#FF0000;">47.5</span></b> <span style="color:#000000;">miles incl LR 16 on TM. Nice way to end the week after a lousy asthma-filled start. Keep an eye on that arch. 40/40s will recognize Dennis.</span></span><br><br><b><br>
Waiting for update (or better days):</b> Aija, dtoce, Lab<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/duckie.gif" style="border:0px solid;" title="duckie">, Road hawk, rosecoloredglasses, Grommit<br><br><span style="font-size:medium;"><br>
Total:</span> <span style="font-size:medium;"><b>755.64* miles</b> (another Weekly record smashed)<br><br><span style="font-size:small;">I believe in an egalitarian Weekly, celebrating all running/walking x-training efforts, but with all the recent cross-training challenges and plank-offs, I think the heavy mileage types deserve some props with <span style="color:#FF0000;"><b>red</b> <span style="color:#000000;">ink (for over 40s). Opinions welcome.<br><br><b>ECONO</b>! So sorry. Even my cut-and-paste-and-then-replace skills are questionable. What a ripping great week for you! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br></span></span></span></span>
 
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#2 ·
M - 1000 pool yds. (3x300 PR 5:30 / 5:40 / 5:45)<br>
7M - 15m WU / 6:08 / 6:14 / 6:18 (plus intervals.) / 15m CD.<br><br>
Tu - 4M 31m<br><br>
W - 2500 yds. (100 yds in 1:40 in there somewhere.)<br>
7.5M in 60min for lunch.<br><br>
Th - off<br>
F - 2600 yds. 90 min.<br>
Sa - 5M snowy. 40min.<br>
Su - off
 
#3 ·
I have such a busy week on tap that I can only fit in running three days. Here's my sketchy plan for the week:<br><br>
........plan......<b>actual</b><br>
Mon: 6 miles <b>(6 miles)</b><br>
Tues: rest <b>(rest from running, but 30 min of stretch,yoga,planks/abs)</b><br>
Wed: 6 miles <b>(6 miles + 25 min abs/planks/stretches)</b><br>
Thurs: rest <b>(rest)</b><br>
Fri: rest <b>(rest)</b><br>
Sat: 12 <b>(8.5 mile run + 30 min stretch/yoga/abs/planks)</b><br>
Sun: rest<br><br><b>TOTAL MILES: 20.5</b>
 
#4 ·
Soucilina, I am in awe of your statistical panache.<br><br>
Another build week over here - with a new running day!<br><br>
Monday - :30 shuffle, 2000m swim, maybe yoga. <b>5km, 2000m, bagged yoga.</b><br>
Tuesday - 1:10 w/plyo and stoopid hills <b>11km, up and down de hills</b><br>
Wednesday - 1600m swim, yoga <b>1h yoga, sniffles, bagged swim</b><br>
Thursday - Track workout <b>Just went for 10.25 km instead</b><br>
Friday - Off <b>Frightened small children, made the Baby Jesus cry.</b><br>
Saturday - 1:50 w/2x25 min MP. Only MP. Not faster, or Coach will Scowl at me. <b>20km, haunted by a flamin' dog.</b><br>
Sunday - :50 shuffle <b>7.75 km.<br><br>
Total - 2000m swim, 1 h yoga, 33.6 mi run, one crying baby.<br></b>
 
#5 ·
Thanks <span style="color:#FF0000;"><b>S</b></span><span style="color:#000000;">uper</span> <span style="color:#FF0000;"><b>S</b></span><span style="color:#000000;">port. I'm guessing you've got a 427 under that hood.</span><br><br>
Mini taper week to get ready for the 1/2 this next Saturday<br><br>
Mon. a.m. 5.75 miles (Done)<br>
Tues. a.m. 10-12 miles to be determined (12 miles Done)<br>
Wed. a.m. 5.75 miles w/ some intensity (5.75 w/3.5miles farlek)<br>
Thurs. a.m. 5.75 miles (5.75 miles)<br>
Fri. a.m. 3-4 (4.75 miles)<br>
Sat. C.C. 1/2 (15.25 miles)<br><br>
total of 49.25 miles
 
#6 ·
Another week has gone by and I'm still not any closer to being ready for Christmas <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> I may have to substitute some shopping for a few workouts.<br><br>
Thanks, SS.<br><br>
Mon. 5 TM miles + core work (or yoga) <b>(5 miles + 30 min weights/PiYo DONE)</b><br>
Tue. Pilates + 3 miles <b>(3 miles + 30 min core DONE)</b><br>
Wed. 6 miles + core work <b>(7.6 miles + core DONE)</b><br>
Thur. Pilates + Yoga + 5 miles <b>(Y & P DONE no run)</b><br>
Fri. Core work <b>(30 min DONE)</b><br>
Sat. 10 miles <b>(11 miles + 30 min Core DONE)</b><br>
Sun. Yoga + core work
 
#8 ·
Well, time to crank it up a little:<br>
Day..............Plan............................. ..........................................Actual<br>
Monday........stay off the ice so probably a rest day..........................done<br>
Tuesday.......5k easy (E) at lunchtime.........................1 mi. E, 5k MP, and 5638m rowing<br>
Wednesday...Quality workout=6 mi. E + 5 mi. T.............5.94 E + 4.4 T=10.34<br>
Thursday......2 mi. E................................................. ........done<br>
Friday..........rest or XT................................................ ..3.43 mi. E, 5422m rowing<br>
Saturday......5 mi. E................................................. .......9 mi. E<br>
Sunday........Q workout-12 mi. T + E..................................14.3 mi. E<br><br>
Totals.........37.11 mi................................................ .......43.18 mi. running, 1 hr. rowing
 
#9 ·
Thank you once again o dear Soucirina<br><br>
...............Plan............................... .....Actual<br>
M...............4.5............................... .....0, 75min XT<br>
T...............rest.............................. .....4.5 (.5 BF), 135min XT<br>
W..............12 w/ 5x600 @ 5K pace........12 (crashed & burned on the 5x600,<br>
.................................................. ........... no need to send ambulance) 0 XT<br>
T................5.5.............................. .......5 -no BF, 60min XT<br>
F................14............................... .......14<br>
S................rest............................. ........0, 40min XT<br>
S................18............................... .......18 (3x4 MP w/1M rec)<br><br>
total.............54.............................. .....<b>53.5</b><br><br>
ETA: Souci, oh, I've had the kimChi runs before, and the sad part is we weren't living close to a fire station.
 
#10 ·
stay patient ss... that r/w workout is a great sign.<br><br>
more lovely miles and speed; the "goal workout" on sunday.<br>
m: 8 ez (8:44)<br>
t: 12.5 w/ 4x1k @ 4:06 (uggg)<br>
w: 10.5 ez (8:10)<br>
t: 12.5 w/ 8.5mi @ 6:34<br>
f: 6 ez 8:30<br>
s: 10 ez 8:19<br>
s: 23.5; 18 @ 8:15, 5 @ 6:36<br><br>
target: 83 (weekly mileage pr)
 
#11 ·
Thanks for that mellow musical start to the day, SS, and for all your work on this thread. 18 miles running for me last week.<br><br>
I didn't know it was possible to step back from an 18-mile week, but I plan to do so this week as I'll be busy with travel, and I'm a bit concerned that the AT is healing too slowly.<br><br>
M -- 100 situps, 3x30s 1.5 SSide planks each side<br>
T -- nada<br>
W -- 2.5 EZ<br>
Th -- zip<br>
F -- 3500 yd swim with 10x(100 hard, 50 ez) on 3:00 cycles, 1:33 avg. for the 100s<br>
Sa -- 2000 yds swim, 45 min elliptical, 4x30s 1.5 SSide planks each side<br>
Su -- 5500 yds swim (new distance PR), with last 100 in 1:33<br><br>
Totals: 11,000 yds swim, 2.5 run, 100 situps, 7 min 1.5 SSide planks
 
#12 ·
Thanks SS, btw my weight session wasn't ALL at one time. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br>
I think the red ink is a grand idea<br>
I am going to add this week's Sunday here so that I can start Monday like the rest of y'all from now on.<br><br>
Sunday=4.1 miles 1 hour weights and abs<br>
Monday=30 min stairmill 30 min arctrainer<br>
Tuesday=40 min arctrainer 1 hour weights<br>
Wednesday=2.31 miles running<br>
Thursday=20 min elliptical 30 min weights<br>
Friday=rest<br>
Saturday=3 miles run 45 mins weights<br>
Sunday<b>=</b>30 min Stairmill 30 mins Arctrainer<br><b>totals<br>
Running 9.41<br>
Stairs 1 hour<br>
arctrainer 1 hour 40 min<br>
Elliptical 20 min<br>
weights and abs 3 hr 15 min<br><br></b>
 
#13 ·
OK, here's what I have planned for the week. My actual mileage may vary, as they say.<br><br>
Monday - 30 mins bike, 15 mins stretching<br>
Tuesday - 2 miles run, 1 hour yoga<br>
Wednesday - no planned exercise (working 12 hours)<br>
Thursday - 30 mins elliptical, 15 mins weights, 5 mins stretching<br>
Friday - 3 miles run, 15 mins stretching<br>
Saturday - 15 mins elliptical, 1 hour yoga<br>
Sunday - 3 miles run, 15 mins weights, 10 mins stretching<br><br>
Well, it's a plan anyway. I have to work a lot of extra hours this week so it'll be a challenge to keep on track with my exercise goals.<br><br>
Susan
 
#14 ·
Thanks SS. You are a peach. <span style="color:#FF0000;">(No measurable miles, so just keep me on the medical DL)</span><br><br>
Please forgive this lame attempt at fitting in with the group.<br><br>
(I used to go Sunday to Saturday but will conform to the Pro's ideal)<br><br><b>Planned:</b><br>
Monday: <b>a.m.</b> Finish laundry. Walk to the turnaround on Fernwood.<br><b>p.m.</b> Walk to the turnaround on Maple.<br><br>
Tuesday: <b>a.m.</b> Fit into pre-op trousers<br><b>p.m.</b> Go to work for two hours<br><br>
Wednesday: <b>a.m.</b> Walk to the end of Maple and maybe to the end of Jameswood.<br><b>p.m.</b> Go to work for two hours.<br><br>
Thursday: <b>a.m.</b> Walk to the end of Jameswood<br><b>p.m.</b> Go to work for two hours.<br>
Friday: <b>a.m.</b> Walk to the river<br><b>p.m.</b> Go to work for two hours<br><br>
Saturday: <b>a.m.</b> Walk to river<br><b>p.m.</b> Attend Christmas Gathering<br><br><b>Actual:</b><br>
Monday: <b>a.m.</b> Finished laundry. Walked all three streets, Fernwood, Maple, and Maple to Jameswood. <b>p.m.</b> Walked Fernwood turnaround and Maple turnaround.<br><br>
Tuesday: <b>a.m.</b> Probably could fit in pre-op trousers but will be safe and wear post-op stylish sweatpants with clogs and a nice shirt and hope the boss doesn't notice. <b>p.m.</b> Went to vote. Then went to work. Only lasted 30 minutes before retreating home. Won't try that again tomorrow. Darn. Can't hurry this. Darn. I did walk to the mailbox after the work fiasco.<br><br>
Wednesday: <b>a.m.</b> Walked to the Fernwood turnaround and the Maple turnaround. (Have lost all weight gained over Thanksgiving, a mere 5 pounds) <b>p.m.</b> Walked all the way down Fernwood to Maple to Jameswood and to the Greenbrier turnaround and back. (Didn't I just run a marathon less than 2 months ago?)<br><br>
Thursday: <b>a.m.</b> Laundry. Walked to Fernwood and Maple turnarounds. Took out the trash. Tried to eat and met with minimal success. <b>p.m.</b> Walked Greenbrier and Jameswood and then attempted to walk to the river but didn't make it.<br><br>
Friday: <b>a.m.</b> Nothing <b>p.m.</b> Lilmissrosie drove me to the credit union, pharmacy, grocery store.<br><br>
Saturday: <b>a.m.</b> Walked to the river and back, no problems. Eating is all better. I guess weight will come back, too bad, but 'tis the season!<br><br>
The End... or is it the New Beginning!
 
#15 ·
Plan..............................Actual<br><br>
Mon..rest.......................<b>.rest</b><br>
Tue..3-4 miles.................<b>.3.14 miles</b><br>
Wed..2 mile walk.............<b>.rest</b><br>
Thurs..3-4 miles..............<b>.no run, I'm off tomorrow so will make up for it.</b><br>
Fri..rest.........................<b>.no run, sick wife</b><br>
Sat..4-6 miles................<b>.4.25 miles</b><br>
Sun..rest.......................<b>.rest</b><br><br>
Actual running total<br><b>7+ miles</b><br>
So much for consistent running. Oh well, I'll do better next week!
 
#16 ·
......thanks SS//...........place holder for later.....well, it's LATER///<br><br>
Sun---------30min nordictrak<br>
Mon----------rest/weights<br>
Tues---------20min nordic<br>
Wed----------30min nordic<br>
Thurs---------30min nordic<br>
Fri------------rest/weights<br>
Sat...............??,,,,,ZIPPO<br>
=======<br>
TOTALS<br>
RUN----ZIPPO<br>
XTRN--110min<br><br>
......getting kinda antsy......may try a run tomorrow//////
 
#17 ·
Everything's great! Headed for another 35 rashy miles this week! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana"><br>
Mon......4 m treadmill, 10 min rowing, 10 min spinning<br>
Tue......rest<br>
Wed.....3 miles, including 1 mile @ 7:17 with The Administrator<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"> (masters PR) AND a killer 30 min spin workout with 6 spinouts.<br>
Thu......6.8 m EZ run<br>
Fri........nichts!<br>
Sat......36 minute trail run + 1 hour kicker bike ride<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"><br>
Sun......11 mile trail run<br><br>
Total miles...28.3...an unanticipated cutback week; oh well.
 
#18 ·
You all continue to inspire.<br><br>
Thanks for doing this, SS.<br><br>
Mon .... 10 ..................... 10 + lower body<br>
Tue ..... 8 ...................... 8 + core<br>
Wed .... 10 with 12x400 .... 10 with 400s as planned... a little faster even<br>
Thu ..... 7 ...................... 7 + core<br>
Fri ....... 8 ...................... 8<br>
Sat ..... 12 with 8 @ MP ...<br>
Sun ..... rest ...................<br><br>
Plan: 55 + xt<br>
Reality: 43 + lower body, core
 
#19 ·
Thanks SS.. yuz awesome!<br><br>
A who knows what week. Doesn't really matter. Kind of do what I feel like before Boston Training starts next week. I'll be in N. Virginia most of the week and try to squeeze in what ever. Hills for sure!<br><br>
Mo - rest/X-train (3 mi for Tory actually smoothest slow run in a while)<br>
Tu - 5 hills (7.5 very hilly Vienna, VA miles at 8:03)<br>
We - 5 hills (9.8 mi on a trail where Hanssen hid secrets for the Ruskiis)<br>
Th - 5 hills (resteded)<br>
Fr - 5? (6 mi on dead legs)<br>
Sa - 5 (14.4 with Tory the whole way!.. swapped w/ Sun due to storm)<br>
Sun -15 (x-train.. 30 min elliptical backwards)<br><br>
Total - 40 ish <b>Actual 40.6</b>
 
#20 ·
Screw speed. I'm just thankful to be back to base-building.<br>
Monday-40 minutes biking; planks and legs/glute exercises<br>
Tuesday-6.15 running, 40 minutes biking<br>
Wednesday-10<br>
Thursday-4 running, 40 minutes biking<br>
Friday-10 trail<br>
Saturday-rest<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br>
Sunday-10<br>
total: 40.15<br>
SS, so great to see you running!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><img alt="" src="http://bestsmileys.com/drinking/17.gif" style="border:0px solid;">
 
#21 ·
Thanks Sans for all you do, you are the best!<br><br><br>
..........plan......................what worked<br><br>
m.........3............................4, 60 min core w/ 10 min planking<br>
t..........5............................5.5, 20 min upper body<br>
w.........r..............................r, 60 min core w/ 10 min planking<br>
t..........4.............................4<br>
f..........3.............................5.6 BOMF<br>
s..........5.............................3.8<br>
s..........4..............................r<br><br>
tot.......24............................22.9,140 min Xtrain<br><br>
will be meeting up with old college friends this saturday most of which i have not seen in 38 years, maybe I should file a report with old and new pics . . . might be pretty scary.
 
#22 ·
Thanks SS....sorry to be so late adding my actuals.<br><br>
This week's plan............................Actual<br><br>
Mon........Rest...............................Rest<br>
Tues.....4.5 Miles...........................4.5 miles<br>
Wed..... 7 Miles..............................9 miles<br>
Thurs....4.5 Miles............................Rest<br>
Fri............Rest............................... 4.5 miles<br>
Sat.......11 Miles..............................10 miles<br>
Sun......4.5 Miles.............................5 miles<br><br>
Total......31.5 Miles..........................33 miles
 
#24 ·
Thanks SS! I think the red ink is a great idea too!<br><br>
Mon--5.2 miles, lower body weights, abs & pushups<br>
Tues--5k race, 23:37, 3rd/AG, abs & pu, upper body weights<br>
Wed--off<br>
Thurs--10, abs & pu<br>
Fri-- abs & pu, no running, too busy <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br>
Sat--45 minutes on bike<br>
Sun--7.1<br>
Total=25.4
 
#25 ·
Begin rebuilding for 50K trail run the last weekend in January. Legs are recovering nicely from the aborted marathon last weekend. Sunday's 12.5 mile trail run was on the mountain mist course in snow flurries and high winds. I actually saw a tree fall a few feet in front of me over the trails! Running partner and I were able to move the tree off the trail and continue on our way. Trees do make a sound when they fall in the forest--at least when there are runners around to hear it happen.
 
#26 ·
Givin' it a whirl!<br><br>
Planned Done<br>
Mon...... rest....................rest<br>
Tues......4miles.................4miles<br>
Wed......6miles w/hills........6miles wo/hills<br>
Thurs.....rest...................rest<br>
Frid.......6 miles................6miles<br>
Sat........rest...................rest<br>
Sun........12miles..............12 miles<br><br>
total...28 miles
 
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