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(Thank you, choovie. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> )<br><b><br>
lyndenrunner</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>28.5</b> <span style="color:#000000;">miles</span></span>. Hope you too had a snow romp today, G.<br><b><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_king.gif" style="border:0px solid;" title="king"></b><span style="color:#0000FF;"><b><span style="color:#000000;">choovie</span></b> <span style="color:#000000;">-</span> <b>14.25</b> <span style="color:#000000;">miles (so <i>not</i> pitiful, Plank Queen, as you always manage to find perfect <i>balance</i>),</span></span> yoga, pilates, <b>30.25 BOMF points.</b><br>
November running: <b><span>91.54 miles</span></b><br>
YTD: Running 1057.8 miles<br><b>JJJessee -</b> <span style="color:#0000FF;"><b>50.75</b> <span style="color:#000000;">miles</span></span> <span style="color:#0000FF;"><span style="color:#000000;">incl LR 18-miler w/ 3x4M interval, MLR</span></span> 12 w/[email protected] <span style="color:#0000FF;"><span style="color:#000000;">1k+ barefoot + 60 min XT. Wow!</span></span><br>
November running: <b><span>151</span> <span>miles</span></b><br><b>mc</b><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_sunny.gif" style="border:0px solid;" title="sunny"> - <span style="color:#0000FF;"><b>68.5</b> <span style="color:#000000;">miles, running daily, incl</span></span> 16.5 w/<span style="color:#0000FF;">tucson half marathon 1:22:01 (6:15 pace)</span>, 2 <span style="color:#0000FF;"><span style="color:#000000;">MLR</span></span> 12 and <b>4.5 BOMF points</b>. <i>Look out PF Chang!</i><br><b>Mustang Sally - <span style="color:#0000FF;">25</span></b> miles runningincl 8x400 intervals + 3200m swim, commuter cycling. Breakthrough imminent (the X-knitting will help with this) <b>6.5 BOMF points</b><br><b>Sadhana Johnny</b> - <b><span style="color:#0000FF;"><b>40.1</b></span></b> miles running incl LR 18-mile (w/6 MP), planks, <i>4 hours</i> <i>20 minutes</i> yoga!<br><span><b>Patrick</b></span> - <span style="color:#0000FF;"><b>6</b> <span style="color:#000000;">miles and <b>4 BOMF points</b>. Hope that foot continues to improve. Thanks for inspiring us all, P.</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">ksrunr</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>65.25</b> <span style="color:#000000;">miles incl LR 21-milers</span></span> <span style="color:#0000FF;"><span style="color:#000000;">(</span></span>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">)<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 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;">! <b>19* plank points</b> -- *is this right? <span style="color:#0000FF;"><span style="color:#000000;">(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">)</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">gin79</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>35.7</b></span> miles + kickboxing (gulp, kickboxing, gin? Did I tell you I <i>love</i> 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!<br><b>perchcreek</b> - <span style="color:#0000FF;"><b>40.1</b> <span style="color:#000000;">miles incl</span> <b><a href="http://www.kickrunners.com/forum/showthread.php?p=405033&posted=1" target="_blank">HM race</a> PR</b></span> <span style="font-size:medium;"><span style="font-family:'Times New Roman';"><b><span style="color:#0000FF;">1:39:38</span></b> (</span></span><span style="font-size:medium;"><span style="font-family:'Times New Roman';">7:36m/m)</span></span> <span style="color:#0000FF;"><b>New Age Graded rank PR: 69.6%<br></b></span><b><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_king.gif" style="border:0px solid;" title="king"></b><b>millbot</b> - <span style="color:#0000FF;"><b>54</b> <span style="color:#000000;">miles</span></span> + upper & lower body & core + <b>36.75 BOMF points</b><br><b>Lab</b><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/duckie.gif" style="border:0px solid;" title="duckie"> - <span style="color:#0000FF;"><span style="color:#000000;">145 mins TrekMill</span></span> (up to incline 22%)<span style="color:#0000FF;"><span style="color:#000000;">, 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), <b>18 BOMF points</b> (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">)<br></span></span><b>The Pantload from Dover</b> - <span style="color:#0000FF;"><b>22.5</b> <span style="color:#000000;">miles + <span style="color:#0000FF;"><span style="color:#000000;">6500 yds</span></span> swimming <b><span style="color:#0000FF;">Season PR</span></b></span></span><br><b>riley0003</b> - <span style="color:#0000FF;"><b>10</b> <span style="color:#000000;">miles + 7 hours XT incl planks (yay!), free weights, yoga, elliptical, spinning and (wowza) 800 crunches!!!!</span></span><br><b>Opie</b> - <b><span style="color:#0000FF;">23.01</span></b> 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"><br><b>CassadAAmius</b> - <span style="color:#0000FF;"><b><span style="font-size:small;">20</span></b> <span style="color:#000000;">miles</span></span> running, 3750 yds swimming, 45 min elliptical, 450 situps, <b>16.5 BOMF points</b>. (I'm watching your steady return to running as I <i>will</i> do the same ... carefully)<br><b>Grommit</b> - <span style="color:#0000FF;"><b><span style="font-size:small;">???</span></b></span> <span style="color:#000000;">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"></span><br><b>Tamster</b> - <span style="color:#0000FF;"><b>26.9</b> <span style="color:#000000;">miles +</span></span> <b>9.5 BOMF points</b><span style="color:#000000;">. 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"></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">Econo</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>23.7</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles incl very slow intervals (good idea after <span style="color:#0000FF;"><b>PR</b></span> <b><span style="color:#0000FF;">Half Marathon</span></b>), 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"> )</span></span><br><span style="color:#000000;"><b>Pie Jones</b></span> - <span style="color:#0000FF;"><b>34.25</b> <span style="color:#000000;">miles</span></span> incl MLR 10, race volunteering, being <i>very</i> careful with the ankle while on the trails<br><b>KenA</b> <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_santa.gif" style="border:0px solid;" title="santa"> - <span style="color:#0000FF;"><b>7+</b> <span style="color:#000000;">miles running, 2 miles walking</span></span>, 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.<br><b>Aija</b><span style="color:#0000FF;"><span style="color:#000000;"><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cat.gif" style="border:0px solid;" title="cat"></span></span>- <span style="color:#0000FF;"><b>28.5</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles running and a massive amount of gym stuff while dealing with a few pesky yowches. <b>10 BOMF points</b> (probably deserving of more with all the gym stuff, but I'm running out of tally gas)</span></span><br><b>Sans Running</b> (for the LAST TIME) - <b>22.5</b> <b>BOMF points</b> (Ha! Saving myself for the millbot challenge!)<br><br><br><b><br>
Missing you:</b> <b>Sexy voiced Rindaroo, Road hawk, dtoce<br><br>
rosecoloredglasses</b> - We'll see you back here and in greta form very soon.<br><br><span style="font-size:medium;"><br>
Total: <b>634.01*</b></span> <span style="font-size:medium;"><b>miles (*Weekly mileage PR)</b></span><span style="font-size:medium;"><span style="font-size:small;"><br><br><b><span style="color:#008000;">BOMF points this week: <span style="font-size:medium;">177.5</span>!</span></b> <span style="color:#008000;"><span style="color:#000000;">We almost met the challenge <i>this week alone</i>!!!! 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"></span></span><span style="color:#008000;"><br><br>
Patrick, the money order will be in the mail this week to the address on the BOMF website ... unless you tell me otherwise.</span><br></span></span>
 

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

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

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

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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.<br><br>
We'll see if I can get back on track this week.<br><br>
Mon. 5 miles <b>( 5 TM miles + 15 min elliptical + 20 min yoga/pilates DONE)</b><br>
Tues. yoga & pilates <b>(DONE)</b><br>
Wed. 5 miles <b>(3 miles DONE)</b><br>
Thur. 3 miles + yoga & pilates <b>(7.25 miles + Y & P DONE)</b><br>
Fri. Rest<br>
Sat. 10 miles <b>(8 miles + 30 min. yoga DONE)</b><br>
Sun. 3 miles + yoga <b>(90 min yoga only -- no run)</b><br><br><b>Totals = 23.25 miles + 395 XT minutes in Y & P</b>
 

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

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

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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.<br>
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"><br><br>
.................plan...................what worked<br><br>
m................3.........................3 BOMF<br>
t.................5.........................4.09<br>
w................r..........................r<br>
t.................4.........................r<br>
f.................6.........................2 BOMF<br>
s.................6.........................6.38<br>
s.................5.........................r<br><br>
tot..............29.......................15<br><br>
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.
 

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Discussion Starter · #9 ·
Serendipity rules!<br><br>
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.<br><br><b>M</b> - 4 x run 3 mins/walk 2 minutes, immediately followed by 40 mins strong pool running<br>
Actual: Reversed w/o: 60 mins pool running; 2.54 miles walk/run + 30 mins XT<br><b>T</b> - w/u 4(1000m pretty hard, 2000m float) avg 2:24.7/500m 27s/m, PT exercises and "light" gym w/o<br><b>W</b> - 1 hour hilly trail/creek walk (no salmon sighted), .25 row, gym w/o #1<br><b>T</b> - 70 mins. gym workout/plyo/PT exercises and 50 mins w/ 6x500m rowing intervals<br><b>F</b> - 2.5 miles run/walk; 40 mins (hard) pool running<br><b>S</b> - rest (#($*#()* housecleaning)<br><b>S</b> - 4 miles (guesstimate) walk/run, 1:02 (13000m) rowing, 20 mins stretch/exercises<br>
----------------------------------------<br><br><b>Total: <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<br><br><br><br>
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."
 

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

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Thanks SS. I'm excited for your return to running. There <i>are</i> 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.<br><br>
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.<br><br>
Hoping for 25 this week with lotsa x-training.<br><br>
ETA: Nope, not ready for every day running yet. AT pretty tender on Sat after back-to-back runs on Th, Fri. Dagnabit.<br><br><br>
M -- 2500 yds swim, with 10x100 in 1:37 on 2:00 cycle<br>
T -- 6 miles EZ with [email protected]:30, 200 situps, 3x30s 1.5 SSide planks each side<br>
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.<br>
Th -- 5 EZ, 50 situps<br>
F -- 6 EZ, 5 min ab stuff<br>
Sa -- bubkus<br>
Su --3000 yd swim, with 5x300 in 5:00, 5:00, 4:55, 4:58, 4:55, 100 ez between reps.<br><br>
Totals: 18 miles running, 8500 swim, 250 situps, 3 min 1.5 SSide planks
 

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

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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.<br><br>
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.<br><br>
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.<br><br>
Susan
 

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I'm going to try to get back to more consistent running this week since work has calmed down a little:<br><br>
Mon....rest or short run..........<b>REST</b><br>
Tue...3 miles........................<b>3 MILES</b><br>
Wed...rest/2 miles walking......<b>REST</b><br>
Thurs...3-4 miles<b>...................3.25 MILES</b><br>
Fri...rest..............................<b>REST</b><br>
Sat...4-5 miles.............<b>NO RUN...a blah day</b><br>
Sun...rest/yardwork................<b>5 TERRIFIC MILES</b><br><br><b>TOTAL 11.25 MILES</b><br><br>
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!
 

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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"><br><br>
Sunday=ran 3.5 miles<br>
Monday=elliptical 10 min warmup weights 50 min<br>
Tuesday=<br>
Wednesday=run 3.2 weights 55 min<br>
Thursday=run 4.2<br>
Friday=stairmill 30 min weights 55 min<br>
Saturday =hiking 1 hour<br><b>totals<br>
run 10.9<br>
elliptical 10 min<br>
weights 2 hours 40 min<br>
stairmaster 30 min<br></b><br>
Barb
 

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Thanks again SS!! I lift weights 3x a week along with pushup and abs stuff 4x a week. Should I include that too?<br>
Here's the plan....<br><br>
Mon--slacked off (ugh!) did do lower body weights, pushups and ab stuff<br>
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<br>
Wed--off<br>
Thurs--10 miles, pu & abs<br>
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"> )<br>
Sat--off<br>
Sun--12 miles<br><br>
Total=30 miles
 

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

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Best general guide out there is this one:<br><br><a href="http://www.concept2.co.uk/guide/downloads.php" target="_blank">http://www.concept2.co.uk/guide/downloads.php</a><br><br>
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.<br><br>
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.<br><br>
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?
 

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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.<br><br>
Thanks SS.....you rocketh<br><br>
Plan..........................Actual<br><br>
Mon.....Rest...............5 miles<br>
Tues....6 miles...........4.5 miles<br>
Wed.....8 miles...........Rest<br>
Thurs...4.5 miles........9 miles<br>
Fri........Rest..............Rest<br>
Sat.......13 miles........4 miles<br>
Sun......4.5 miles........11 miles<br><br>
Total.....36 miles........33.5 miles
 

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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.<br><br>
Day............Plan............................... ..........................................Actual<br>
Monday........5k easy.............................................. .....................done<br>
Tuesday.......5 mi. easy.............................................. .................4.5 mi. easy<br>
Wednesday...5 mi. easy......................................7k easy rowing + 5x500m intervals=9.5k<br>
Thursday......If you speak Daniels, read on. Phase II Quality<br>
..................workout #1, 2 mi. E + 5x5 to 6 min. T with 1-min.<br>
..................rests + 4 mi. E=~9.25 mi............................................2.5 mi. E + (5x1k T) + 2.2 mi. E=7.81 mi.<br>
Friday..........XT................................ ....................................done- 8087m rowing<br>
Saturday......1 mi. easy + 5k race (Quality workout #2, 25:50 T<br>
..................5:10/k splits) + 1 mi. easy.....................................done-PR<br>
Sunday........11 mi. easy.............................................. ...........9 mill mi.<br><br>
Totals..........38.47 mi..............................27.52 mi running (nice gradual increase from last week), 10.93 mi. rowing
 
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