Dec 3-9: Masters Running and X-training Weekly

Sans Souci · Dec 3, 2007

(Thank you, choovie. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> ) 
lyndenrunner - 28.5 miles. Hope you too had a snow romp today, G. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_king.gif" style="border:0px solid;" title="king">choovie - 14.25 miles (so not pitiful, Plank Queen, as you always manage to find perfect balance), yoga, pilates, 30.25 BOMF points. 
November running: 91.54 miles 
YTD: Running 1057.8 miles JJJessee - 50.75 miles incl LR 18-miler w/ 3x4M interval, MLR 12 w/[email protected] 1k+ barefoot + 60 min XT. Wow! 
November running: 151 miles mc<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_sunny.gif" style="border:0px solid;" title="sunny"> - 68.5 miles, running daily, incl 16.5 w/tucson half marathon 1:22:01 (6:15 pace), 2 MLR 12 and 4.5 BOMF points. Look out PF Chang! Mustang Sally - 25 miles runningincl 8x400 intervals + 3200m swim, commuter cycling. Breakthrough imminent (the X-knitting will help with this) 6.5 BOMF points Sadhana Johnny - 40.1 miles running incl LR 18-mile (w/6 MP), planks, 4 hours 20 minutes yoga! Patrick - 6 miles and 4 BOMF points. Hope that foot continues to improve. Thanks for inspiring us all, P. ksrunr - 65.25 miles incl LR 21-milers (7:59ish pace). Impressive, as always. Wonder how you'd do in the snow. (evil<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">) tomwhite - 45 mins running, 120 mins X-training while entertaining treasured guests. Hey, gang, PARTY and SLEEPOVER and BRUNCH (bring bananas) at tomwhite's <img alt="" src="http://bestsmileys.com/pirate/3.gif" style="border:0px solid;">! 19* plank points -- *is this right? (A tip of the crown <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_king.gif" style="border:0px solid;" title="king">) gin79 - 35.7 miles + kickboxing (gulp, kickboxing, gin? Did I tell you I love your hairstyle? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> ) Welcome to the Weekly! perchcreek - 40.1 miles incl <a href="http://www.kickrunners.com/forum/showthread.php?p=405033&posted=1" target="_blank">HM race</a> PR 1:39:38 (7:36m/m) New Age Graded rank PR: 69.6% <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_king.gif" style="border:0px solid;" title="king">millbot - 54 miles + upper & lower body & core + 36.75 BOMF points Lab<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/duckie.gif" style="border:0px solid;" title="duckie"> - 145 mins TrekMill (up to incline 22%), 1100 <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"> bicycle situps (SS would be <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad2.gif" style="border:0px solid;" title="sad2"> Believe me, I tried them), 18 BOMF points (In line to the throne <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_king.gif" style="border:0px solid;" title="king">) The Pantload from Dover - 22.5 miles + 6500 yds swimming Season PR riley0003 - 10 miles + 7 hours XT incl planks (yay!), free weights, yoga, elliptical, spinning and (wowza) 800 crunches!!!! Opie - 23.01 miles running. Great to see you back running, K. What, no X-training? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> CassadAAmius - 20 miles running, 3750 yds swimming, 45 min elliptical, 450 situps, 16.5 BOMF points. (I'm watching your steady return to running as I will do the same ... carefully) Grommit - ??? miles. Good intentions, Grommit. Try again? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> Tamster - 26.9 miles + 9.5 BOMF points. Please bring that cranberry apple crumble to the party at tomwhite's. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/headbang.gif" style="border:0px solid;" title="headbang"> Econo - 23.7 miles incl very slow intervals (good idea after PR Half Marathon), spinning, rowing, and butte hiking with DS, 2 chinups, and a salad at Taco Hell (yes, I noticed <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute"> ) Pie Jones - 34.25 miles incl MLR 10, race volunteering, being very careful with the ankle while on the trails KenA <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_santa.gif" style="border:0px solid;" title="santa"> - 7+ miles running, 2 miles walking, during a very busy work week. Hope that great Sunday run will kick off the coming week in a great way. Your post has an uplifting vibe. Aija<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cat.gif" style="border:0px solid;" title="cat">- 28.5 miles running and a massive amount of gym stuff while dealing with a few pesky yowches. 10 BOMF points (probably deserving of more with all the gym stuff, but I'm running out of tally gas) Sans Running (for the LAST TIME) - 22.5 BOMF points (Ha! Saving myself for the millbot challenge!) 
Missing you: Sexy voiced Rindaroo, Road hawk, dtoce 
rosecoloredglasses - We'll see you back here and in greta form very soon. 
Total: 634.01* miles (*Weekly mileage PR) BOMF points this week: 177.5! We almost met the challenge this week alone!!!! choovie and millbot wear the crowns this week. We all benefit with taut torsos that will easily carry us with perfect posture through any run or race. We really rawk. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana"> 
Patrick, the money order will be in the mail this week to the address on the BOMF website ... unless you tell me otherwise.

JJJessee · Dec 3, 2007

Wow, Souc. You've put together an impressive spread here. 
O champion leader.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute"> ....................Plan.......................... .............Actual 
Monday...........3 w/XT...................................3.25 (400m BF) 30min XT 
Tuesday.........rest w/XT...................................85 min XT 
Wednsday.......12 w/4 @ LT...........................14 GA instead 
Thursday.........14 GA....................................12 w/4 @ LT 25min XT 
Friday...............3 plus J. Tull concert ...............3.38 (600m BF) 20 XT 
.................................................. ....................<img alt="" src="http://i2.tinypic.com/80w9j0w.jpg" style="border:0px solid;"> 
Saturday........rest.............................. ......rest 
Sunday............20 (if still standing).............20M on AT across Whitetop Mt. preceded and followed by 19.75 on the bike (270 min) 
Total................52........................... .......52.63 
Sorry to be a slowpoke, flight was delayed by fog and sandwich

ksrunr · Dec 3, 2007

My Dearest SS - I like snow in moderation - 3-4 inches at a time 
Monday 6 miles a.m. (Done) 
Tues. 15 miles a.m or p.m. (10 miles with DW) 
Wed 6 miles a.m. (8 miles progressive w/last mile cooldown) 
Thurs. 6 a.m and 6 p.m. (8 miles a.m. and miles p.m.) 
Fri. 17-18 miles (18.25 miles @ 8:00 pace) 
Saturday 8-10 (20 w/DW 'cause all her partners bailed) 
Weekly total 64-70? (76 miles including 30 w/DW) 
41 days till Disney

millbot · Dec 3, 2007

Wow, you all are an inspirational bunch! 
SS, I really like this thread. Thanks for your careful work and thoughtful comments. But bossercising does not count as XT. 
Mon ..... 9 easy ............... 9 + lower body workout 
Tue ..... 8 easy ............... 8 magical! + core workout 
Wed ... 10 with 12x400 ..... done! + 4 pm with RTB 
Thu ..... 8 easy ............... 4 easy 
Fri ....... 8 easy ............... 0, icing achilles 
Sat .... 15 long ................ 15 @ 8:51 
Sun .... rest .................... underway 
Plan: 58 miles + xt 
Reality: 50 miles + lower/core workout

choovie · Dec 3, 2007

SS stands for SuperSpeedy with these totals this week! Thanks so much for all you do! I enjoy reading the summaries of everyone's previous week. 
We'll see if I can get back on track this week. 
Mon. 5 miles ( 5 TM miles + 15 min elliptical + 20 min yoga/pilates DONE) 
Tues. yoga & pilates (DONE) 
Wed. 5 miles (3 miles DONE) 
Thur. 3 miles + yoga & pilates (7.25 miles + Y & P DONE) 
Fri. Rest 
Sat. 10 miles (8 miles + 30 min. yoga DONE) 
Sun. 3 miles + yoga (90 min yoga only -- no run) Totals = 23.25 miles + 395 XT minutes in Y & P

Mustang Sally · Dec 3, 2007

SS is running! SS is running! Yippee! 
Moi: 
Mon - 2000m swim, yoga done 
Tue - 1:10 run incl. hill repeats + Stoopid Plyo 12.8km 
Wed - 1500m swim, yoga 1600m swim + yoga 
Thu - Track Adventures Hiked 2.5 hours with mom instead 
Fri - Off 10k w/3x7min @MP 
Sat - 1:40 run incl [email protected] Zowie! 17.8km 
Sun - :50 recovery shuffle. 7.6 km 
Totals: 3600m swim, 2.5h yoga, 48km (~30 mi) running

mcsolar99 · Dec 3, 2007

plan: recovery miles, then two speed sessions late 
m: 7 ez 9:03 
t: 15.5 ez 8:43 
w: 11 ez 8:26 
t: 11.5 w/9 alt. 6:17/7:35 
f: 3.5 ez 8:24 pace 
s: 11.5 w/ 2x800 (90s rest), mile (2:30), 2x800 (90) avg 3:02.1, 5:53 mile 
s: am: 16.5 (7:14) pm: 4 ez (8:03) 
total: 80.5

Patrick · Dec 3, 2007

SS thanks for the planks challenge and the MO. I don't know if it was planned or serendipity but $100 is what it takes to outfit a new runner for the program. 
Foot feels fine today, but i do have a slight cold. Now for the XTraining challenge<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/naka.gif" style="border:0px solid;" title="naka"> 
.................plan...................what worked 
m................3.........................3 BOMF 
t.................5.........................4.09 
w................r..........................r 
t.................4.........................r 
f.................6.........................2 BOMF 
s.................6.........................6.38 
s.................5.........................r 
tot..............29.......................15 
m BOMF went to a gym this morning and ran on the Tmill even though it was 45F outside. This was to have the guys acclimate to the TM's for when the weather is really nasty. one guy did fall off so i guess it was a good idea.

Sans Souci · Dec 3, 2007

Serendipity rules! 
I'm posting the plan. Comments from the Previously Injured are welcome as coming back from this type of thing is new to me and I'm excited though a bit apprehensive. M - 4 x run 3 mins/walk 2 minutes, immediately followed by 40 mins strong pool running 
Actual: Reversed w/o: 60 mins pool running; 2.54 miles walk/run + 30 mins XT T - w/u 4(1000m pretty hard, 2000m float) avg 2:24.7/500m 27s/m, PT exercises and "light" gym w/o W - 1 hour hilly trail/creek walk (no salmon sighted), .25 row, gym w/o #1 T - 70 mins. gym workout/plyo/PT exercises and 50 mins w/ 6x500m rowing intervals F - 2.5 miles run/walk; 40 mins (hard) pool running S - rest (#($*#()* housecleaning) S - 4 miles (guesstimate) walk/run, 1:02 (13000m) rowing, 20 mins stretch/exercises 
---------------------------------------- Total: 9.04 miles walk/run + 1 hr 40 mins pool running, 3 hrs rowing + 3 hrs 10 mins XT 
I'm going to read <a href="http://www.concept2.co.uk/docs/training/running_training_guide.pdf" target="_blank">this</a> again tomorrow, but anyone looking to keep intensity in their training while minimizing the pounding might find this interesting. I sure did at a quick first glance. Particularly starting at page 11, "Indoor Running and its Contribution to Middle and Long Distance Running."

perchcreek · Dec 3, 2007

SS.. yuz fast!! 
(I updated last weeks.. sorry I was tardy) 
M - rest/Xtrain (ran 2 mi + elliptcal 20 min backwards) 
T - 5 recovery (done AHR 134, slow as a slug) 
W - 7 GA (did 7.2 mi @8:24 best mile was the last @7:56) 
T - Rest/Xtrain (aahh 8 hrs sleep with dreams of X-training, woke up fit) 
F - 8 GA w/ 8x100m strides (8.2 mi @8:18 AHR 160 threw in at least 8 strides) 
S - 5 recovery (did 3.3 EZPZ to go longer on Sun) 
S - 11 m-LR (sproinky hilly 15 miler @8:39 pace last 4 miles sub 8. 
Total: Probably 40 Actual 40.7

CassadAAmius · Dec 3, 2007

Thanks SS. I'm excited for your return to running. There are a few good things about injuries, and one of them is the renewed hunger and love with which you come back to the sport. It can give you mental snowshoes through a long winter. 
I like your plan, but I should warn you that my own run/walk plan lasted all of one workout before I got bored with the "walk" part. 
Hoping for 25 this week with lotsa x-training. 
ETA: Nope, not ready for every day running yet. AT pretty tender on Sat after back-to-back runs on Th, Fri. Dagnabit. 
M -- 2500 yds swim, with 10x100 in 1:37 on 2:00 cycle 
T -- 6 miles EZ with [email protected]:30, 200 situps, 3x30s 1.5 SSide planks each side 
W -- 3000 yd swim, with a ladder of 500 (8:40), 400 (6:45), 300 (4:52), 200 (3:12), 100 (1:30), 50 (0:40). 100 EZ between reps. 
Th -- 5 EZ, 50 situps 
F -- 6 EZ, 5 min ab stuff 
Sa -- bubkus 
Su --3000 yd swim, with 5x300 in 5:00, 5:00, 4:55, 4:58, 4:55, 100 ez between reps. 
Totals: 18 miles running, 8500 swim, 250 situps, 3 min 1.5 SSide planks

tomwhite · Dec 3, 2007

......ss//........i dunno,,i just do 3-4min of planks nightly.............no clue of the points value..... 
.......i do 'em for the Mileage...... 
================== 
--------------- 
Sun-----------45min hh run 
Mon-----------rest/weights 
Tues--------20min nordictrak 
Wed---------30min nordictrak 
Thurs----------2hr break in glass lifting (NOT COUNTING IT) 
Fri-------------rest/weights 
Sat----------30min nordictrak 
=========== 
RUN------45MIN 
XTN-------120MIN

riley0003 · Dec 3, 2007

OK, for last week I did 10 miles running and 7 hours of XT, including rowing, planks (up to 1 minute each now!), free weights for upper body, stretching, yoga, elliptical, spinning, and over 800 abdominal crunches. 
The running is coming along (slowly). Everything else is also verrrrryyyyy slowly improving too. However, I must admit that the food pyramid crashed and burned. 
Today, I rowed for 25 mins (2.67miles), did 30 mins of free weights for upper body, and did 5 mins of abs (excrutiating, including 5 one-minute planks). So it was all XT for today; tomorrow I plan to run again. 
Susan

Ken A · Dec 3, 2007

I'm going to try to get back to more consistent running this week since work has calmed down a little: 
Mon....rest or short run..........REST 
Tue...3 miles........................3 MILES 
Wed...rest/2 miles walking......REST 
Thurs...3-4 miles...................3.25 MILES 
Fri...rest..............................REST 
Sat...4-5 miles.............NO RUN...a blah day 
Sun...rest/yardwork................5 TERRIFIC MILES TOTAL 11.25 MILES 
SS, thanks for putting this thread together and maintaining it. It was the determining factor on me getting out the door on Sunday and getting my run in. I didn't want to report in on only 2 days this week! You helped me be consistent and I got in a great long run and am glad I did!

hally · Dec 3, 2007

Even though y'all totally ignored my question last week as to where the plank challenge was I think I'll go ahead and join in here. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> 
Sunday=ran 3.5 miles 
Monday=elliptical 10 min warmup weights 50 min 
Tuesday= 
Wednesday=run 3.2 weights 55 min 
Thursday=run 4.2 
Friday=stairmill 30 min weights 55 min 
Saturday =hiking 1 hour totals 
run 10.9 
elliptical 10 min 
weights 2 hours 40 min 
stairmaster 30 min 
Barb

gin79 · Dec 3, 2007

Thanks again SS!! I lift weights 3x a week along with pushup and abs stuff 4x a week. Should I include that too? 
Here's the plan.... 
Mon--slacked off (ugh!) did do lower body weights, pushups and ab stuff 
Tues--8 miles with fartleks <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> & 2 hill repeats ( 5k postponed until next week) upper body weights, pu & abs 
Wed--off 
Thurs--10 miles, pu & abs 
Fri--(life got in the way, no run <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> ) 
Sat--off 
Sun--12 miles 
Total=30 miles

TheProFromDover · Dec 3, 2007

easy week here. ok we start the ramp up this week. 
caigr 
M - 2000 pool yds. 
Tu - 8.5M at 8's 
W - 2000 pool yds. 
Th - off 
F - 2000 pool yds. 
Sa - off 
Su - 7? (An easy hour)

Mustang Sally · Dec 3, 2007

Best general guide out there is this one: <a href="http://www.concept2.co.uk/guide/downloads.php" target="_blank">http://www.concept2.co.uk/guide/downloads.php</a> 
There's a link to the Big One, which has way more information about everything than you'd ever need - but Section 5 has some interesting training plans. 
If the goal of your 4x1000 interval is VO2Max improvement (and at your level of fitness, I'm assuming it is - I might do the same workout at a somewhat lower level of effort and call it LT training), you might consider whether your rowing pace is coming in at about your running pace. It looks to me as if they're more or less comparable. 
Can you do WU, 4x(1000m "pretty hard" + 2000m "float"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> + CD in something just over an hour?

Pie Jones · Dec 3, 2007

After years of keeping my running stats, I finally abandoned my log at CR some weeks ago. I'm awaiting the impending arrival of the running log for this site. Not even knowing my monthly mileage just seems......odd. 
Thanks SS.....you rocketh 
Plan..........................Actual 
Mon.....Rest...............5 miles 
Tues....6 miles...........4.5 miles 
Wed.....8 miles...........Rest 
Thurs...4.5 miles........9 miles 
Fri........Rest..............Rest 
Sat.......13 miles........4 miles 
Sun......4.5 miles........11 miles 
Total.....36 miles........33.5 miles

Opie · Dec 3, 2007

Cross-training: only time for Friday when I'll need it. Rowing? I'm still building up my running miles base so I'm dedicated to that with a passion. 
Day............Plan............................... ..........................................Actual 
Monday........5k easy.............................................. .....................done 
Tuesday.......5 mi. easy.............................................. .................4.5 mi. easy 
Wednesday...5 mi. easy......................................7k easy rowing + 5x500m intervals=9.5k 
Thursday......If you speak Daniels, read on. Phase II Quality 
..................workout #1, 2 mi. E + 5x5 to 6 min. T with 1-min. 
..................rests + 4 mi. E=~9.25 mi............................................2.5 mi. E + (5x1k T) + 2.2 mi. E=7.81 mi. 
Friday..........XT................................ ....................................done- 8087m rowing 
Saturday......1 mi. easy + 5k race (Quality workout #2, 25:50 T 
..................5:10/k splits) + 1 mi. easy.....................................done-PR 
Sunday........11 mi. easy.............................................. ...........9 mill mi. 
Totals..........38.47 mi..............................27.52 mi running (nice gradual increase from last week), 10.93 mi. rowing

Dec 3-9: Masters Running and X-training Weekly

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