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<p>Hey all, had to do a search since the Tamster is traveling and it's me this week.</p>
<p>Thanks to CNYrunner for last week. If you didn't total by now then PM me when you do please.</p>
<p><strong>CNYrunner (eeek sorry Karin) <strong>Core and weights 3-4x77.9 miles total----legs not completely shredded and mileage building...roar! She likes to swim when she isn't running all those awesome miles and traveling.</strong></strong></p>
<p><strong>Evanflein</strong> : 44.5 miles run, about 2 miles walked, LOTS of blueberry picking!</p>
<p><strong>Patrick</strong> :22.96 miles And new marathon training group</p>
<p><strong>Opie</strong>: following Brooke’s plan verbatim =30:15 miles</p>
<p><strong>Tamster</strong>: Relay fun-30.6 miles</p>
<p><strong>McSolar:</strong> targets: 70 run, 70 ride /total: 67.5 run, 28 cycle letting up when needed</p>
<p><strong>Hally;</strong> Totalsran 4weights oncebiked 73walked 5 visit with Mom</p>
<p><strong>Orange Mat;</strong> totals: 31.54 miles making a nice return</p>
<p><strong>Beeker1 :</strong> going by feel and feeling good for 50.1 miles, hit over 10,000 lifetime!</p>
<p><strong>Labduck:</strong> planned 31 ran 32</p>
<p><strong>Fred-urie</strong>: need a total, only have till Tuesday</p>
<p><strong>Fortunate One</strong>: Loves all kinds of activity and ran 39.5</p>
<p><strong>Dove:</strong> <em>52.2</em> and more then half of that was a marathon plus weights twice</p>
<p><strong>BetterThenYesterday=</strong>17 miles total and another one who loves to do stuff outdoors</p>
<p><strong>SansSouci:</strong> 29 miles, most of it on the weekend, looking hot in her granny garb</p>
<p><strong>Hermerocallus:</strong> gardening and got in 23.5</p>
<p><strong>JanieBGood</strong> took the week off</p>
<p><strong>Paul=</strong> very quietly 46.1</p>
<p> </p>
<p>This week's question brought to you by Spareribs. What does that stupid phrase (his words) "listen to your body" mean to you?</p>
<p> </p>
<p>I know for me, I have to be really careful in the heat not to dehydrate and to rest if I am getting overheated. No more IV fluids for me please!</p>
<p> </p>
<p>Monday=biked 15 miles</p>
<p>Tuesday=rest</p>
<p>Wednesday=ran 2 weights 30 min</p>
<p>Thursday=elliptical 30 min</p>
<p>Friday=2 miles skate</p>
<p>Saturday=40 miles biked</p>
<p>Sunday=34 miles biked</p>
<p> </p>
<p><strong>totals</strong></p>
<p><strong>89 miles biked</strong></p>
<p><strong>run 2 miles</strong></p>
<p><strong>skate 2 miles</strong></p>
<p><strong>weights and elliptical once each</strong></p>
 

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<p>Thanks for taking over, hally, and for the previous week, CNY.</p>
<p> </p>
<p>For me, listening to my body means taking a rest day not because I'm tired, but because it just feels "right" not to be exerting any effort for a day. Personally, I think the problem with this for most people (myself included) is that our minds don't speak the same language as our bodies, and so these messages get lost in translation. You can listen all you want, but it won't matter a bit if you don't learn to speak the same language as what you're listening to. So how do you do that??</p>
<p> </p>
<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
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<p>How else? With yoga, of course.</p>
</div>
</div>
<p>Mon.... 9.25 miles, yoga</p>
<p>Tues... 3.1 miles AM, 5.25 miles PM</p>
<p>Wed... 6.2 miles</p>
<p>Thu..... 3.1 miles, yoga</p>
<p>Fri...... 4.25 miles, some random core</p>
<p>Sat.... yoga, 5.5 miles</p>
<p>Sun.... 2.25 miles, 15 miles biking</p>
<p> </p>
<p>totals: 38.9 miles, 3x yoga, 15 miles biking</p>
 

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<p>Thanks CNY and Hally....</p>
<p> </p>
<p>I do enjoy these questions that force me to think think think and then come back later with a thunk-out response.  Arthur Jones, the inventor of Nautilus machines, was a genius and a bit of a crackpot, but he said back in the 60's or 70's that you shouldn't listen to your body because all you'd ever do is eat, drink, sleep, and have sex.  I'm not sure how true that is. "Listening to your body" presumes the ability to discern between "hurt" and "injured".  Sometimes you run when it hurts; don't run if you're injured.  But I think that the way I try to apply it has more to do with being aware of the symptoms of overtraining syndrome, and heading it off at the pass.</p>
<p> </p>
<p>This is week 2 of our 2-week R&R break before our training starts in earnest next Monday. Highlights for this week include a Fitness Re-Assessment tomorrow (Tuesday), and a 1-mile Time Trial on Thursday. I'm going to use the Time Trial as a "performance" in the McMillan calculator, and program my teammates' workouts based upon the charts it spits out.  </p>
<p> </p>
<p>Monday.......................2 miles....................................................<strong>3.0</strong> miles recovery with 6*100m strides, 50 pushups, 10 minutes stretching.</p>
<p>Tuesday......................2 miles plus strength training..................<strong>3.0</strong> miles recovery with 1:00 "Aerobic Intervals", stretching, core, 50 pushups, then at gym, 30:00 on elliptical plus free weights and machines.</p>
<p>Wedneday...................2 miles....................................................<strong>4.0</strong> inc 2 in 17:55; plus stretching & 50 pushups.</p>
<p>Thursday......................2 miles or rest, plus core.......................<strong>4.0</strong> inc 1 @ 7:20 (pacing my proteges in their Summer 1-mile time trial)**</p>
<p>Friday..........................2 miles or rest, plus stretching................<strong>0</strong> plus stretching, core</p>
<p>Saturday......................2 miles or rest, plus core.......................<strong>..6.0</strong> plus stretching, core, Volleyball</p>
<p>Sunday........................2 miles or rest, plus core and stretching..<strong>5.75</strong> including Intervals (120015kPace/2*800Cruise/6*200Speed)</p>
<p> </p>
<p>Total Plan...................12 miles plus core, strength, stretching and 2 days of discus throwing</p>
<p>Execution.....................25.75* miles plus above but only 1 day of throwing</p>
<p> </p>
<p>The VRAA does not make me into an idiot. It just proves I am one.</p>
<p> </p>
<p>**Ironically, I listened to my body today and skipped the pushups.  My shoulder said, "Hey, stoopid, I hurt!"  So I listened.  Yay me. </p>
 

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<p>Listen to my body means that I pay attention to each niggle or discomfort as soon as it appears. If I have an ache, I back off and rest. My strategy has kept me from injury so far, but I think it may also hamper my improvement. I'm afraid of pain and won't push through it.<br><br>
Very easy week since I have 3 hard weekends in a row coming up starting August 15th.</p>
<p> </p>
<p>Monday: rest</p>
<p>Tuesday: 4 miles</p>
<p>Wednesday: weights</p>
<p>Thursday: 6 miles</p>
<p>Friday: 8 miles</p>
<p>Saturday: weights</p>
<p>Sunday: 10 miles</p>
<p> </p>
<p> Total 28 miles running, 2 weight sessions</p>
 

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<p>Thanks Hally! </p>
<p> </p>
<p>I can truly listen as my feet crack and my ankles groan when I get up in the middle of the night and first thing in the morning, but I suppose that's not what you meant! As others have already said, I suppose it's being in tune with whether I have a twinge, an annoying hitch, or a true pain that will become worse. I have a capacity for high mileage and hard work, but I try to listen carefully these days and make adjustments as needed. </p>
<p> </p>
<p> </p>
<div class="PstMessage" id="user_ctl00_ctl00_ctl00_ctl00_PageContent_CommunityContent_GroupsContent_GroupContent_Viewer_ctl22_Content" style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;width:660px;min-height:5em;height:196px;padding-top:1em;padding-right:1em;padding-bottom:1em;padding-left:0em;">
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<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/2----6-8 easy---<strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8.2 easy</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/3----9-10 @ 8:00 pace----<strong>9.7</strong> @ 7:58 pace</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/4----20-30' wu/8-10x 800 (1:30)/20-30' cd-----3 miles wu run to Smith College track-----8 x 800 @ 3:21, 3:21, 3:17, 3:16, 3:19,3:17, 3:20, 3:16 (1:30) and ran home for cd---<strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">12 miles total. </strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/5----11-12 easy----<strong>11.6 miles </strong>@8:38 pace with Iron J, nice steady rain</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/6----6-7 with striders-----<strong>7 miles</strong> with a few striders, along highway in NH....bleh, but I did stay in a Holiday Inn Express</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/7----12.5 including 11.6 mile Ocean Beach race at MP----<strong>13.6 miles</strong> including 11.6 mile race in 1:21:02 (6:59 pace) faster than MP but feeling frisky and race ready...roar! Ocean swimming afterwards---perfect day.</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/8----20 miles steady------<strong>20.1</strong> @ 8:50 pace</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><strong>weights and core 3-4x</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><strong>82.7 miles</strong> for the week</div>
<div> </div>
</div>
</div>
 

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<p>Thanks, Hally!</p>
<p> </p>
<p>I try to listen, but mostly I hear swearing from the knees down........</p>
<p> </p>
<p>This week... should be building up to 25 miles, but there's this race....</p>
<p> </p>
<p> </p>
<p>M.....  <strong>4 of trail</strong></p>
<p>T....... <strong>6</strong></p>
<p>W.....  <strong>2 TM</strong></p>
<p>T......  <strong>Rest</strong></p>
<p>F......  <strong>3, plus core</strong></p>
<p>S..... <strong>1.5 + 7.1 trail race (3rd AG)</strong></p>
<p>S....... <strong>3</strong></p>
<p> </p>
<p><strong>Total:  26.6</strong></p>
 

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<p>thanks hally.</p>
<p> </p>
<p>i listened to my body last week; when i struggled through 8mi at 10min pace, i dropped the rest of my planned cycling and gave up on my 70mi running goal.  this time i didn't get sick like i did after my last 10min pace struggle earlier this year.</p>
<p> </p>
<p>m: 6mi ez / <strong>6mi 8:00 pace</strong></p>
<p>t: 3 ez / <strong>3 treadmill</strong></p>
<p>w: 5 ez / <strong>5 treamill</strong></p>
<p>t: 16 hilly w/intervals / <strong>16.5 w/2mi,2mi,1mi</strong></p>
<p>f: 10 ez / <strong>9.5 ez</strong></p>
<p>s: 3 ez / <strong>3.5 ez</strong></p>
<p>s: 5 ez / <strong>5 ez</strong></p>
<p> </p>
<p>target: 48mi / <strong>total: 48.5mi</strong></p>
 

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<p>Thanks Hally,</p>
<p> </p>
<p>I try to pay attention to the to the aches and pains that may indicate a looming problem. I usually cut back if something hurts but sometimes I just run through it or at least try to run through it.</p>
<p> </p>
<p>Since I have officially signed up for the Phila marathon, I have a plan which I will endeavor to follow but not slavishly.</p>
<p>                       Plan                         Real</p>
<p>M                      3                               <strong>3</strong></p>
<p>T                      Rest                         <strong>Rest</strong></p>
<p>W                     4                            <strong>  4.03</strong></p>
<p>T                      4                              <strong>4.24</strong></p>
<p>F                     2 or XT                      <strong>2.03</strong></p>
<p>S                     6                           <strong>   6.06</strong></p>
<p>S                     30' XT</p>
<p> </p>
<p> </p>
<p>TOT                17-19                        <strong>19.36</strong></p>
 

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<p>For me "listening to your body" means two things - (1) easing off as soon as I feel any aches and pains and (2) making sure I catch up on my sleep every week or so.  I notice that being well-rested really makes a difference in how my running feels and how I feel after running.</p>
<p> </p>
<p>This will be a cutback week this week.  I will keep the two hard quality workouts but the other days will be shorter and easier.</p>
<p> </p>
<p>Bill</p>
<p> </p>
<table><tbody><tr><td><b>Day</b></td>
<td><b>Plan</b></td>
<td><b>Actual</b></td>
<td><b>Comments/Remarks</b></td>
</tr><tr><td><b>Monday</b></td>
<td>2 to 3 miles slow</td>
<td>2.5 miles slow</td>
<td>Recovery run at 9:36 pace</td>
</tr><tr><td><b>Tuesday</b></td>
<td>4 to 6 miles with striders</td>
<td>6 miles with 2 striders</td>
<td>Nice and easy.  Very humid.  9:13 average pace.</td>
</tr><tr><td><b>Wednesday</b></td>
<td>
<p>8 with 5 or 6 1KM repeats at tempo</p>
</td>
<td>8 miles with 6 x 1Km at 10K pace</td>
<td>8 miles with 6 x 1000m at 10K pace, 1 minute recovery jog between each.  7:56, 7:52, 7:46, 7:41, 7:41, and 7:34</td>
</tr><tr><td><b>Thursday</b></td>
<td>2 to 3.5 slow</td>
<td>3.5 miles slow</td>
<td>
<table><tbody><tr><td> </td>
<td>Recovery pace 10:17 min/mile<span style="display:none;"> </span></td>
</tr></tbody></table></td>
</tr><tr><td><b>Friday</b></td>
<td>4 to 6 miles with striders</td>
<td>6 miles at GA</td>
<td>9:07 pace, 3 miles at sub 9</td>
</tr><tr><td><b>Saturday</b></td>
<td>11 to 13 miles easy</td>
<td>3 miles easy</td>
<td>9:40 easy pace </td>
</tr><tr><td><b>Sunday</b></td>
<td>2 to 3 miles slow</td>
<td>12.5 miles easy </td>
<td> Tried to keep the pace easy as I knew the H&H would knock me down.  I did run 1 miles at 8 minute pace but the rest were slow.  Hot out there, but it's done.<span style="display:none;"> </span></td>
</tr><tr><td><b>Week Total</b></td>
<td>32 to 42.5 miles</td>
<td><b>41.5 miles</b></td>
<td>Good cutback week.</td>
</tr></tbody></table><p> </p>
<p> </p>
 

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<p>I listen to my body about as well as I listen to other people.  I'm working on both.  Currently, listening to my body probably means a visit to the running doc to see what else I can do to exorcise this evil PF.</p>
<p> </p>
<p>Day.................Plan.................................................................................................................Actual</p>
<p>Monday...6 mi. "yoga run" in Portland............................................................................done-6.22 mi.</p>
<p>Tuesday...lifting & either a tempo run or the same time & intensity on the bike to nowhere...done-26 min. lifting & 1 hr. cycling</p>
<p>Wednesday...rest...........................................................................................done-stretching & standing-on-tennis-ball massage on both feet</p>
<p>Thursday...lifting & swimming..................................................................................done-43 min. (500 yards swimming in 24:20)</p>
<p>Friday...yoga; after work swimming/pool running/swimming........................................done-an hour and 24 min.</p>
<p>Saturday...maybe cycling?  Brooke says no running until maybe Tuesday...................done-9.51 mi. on my old bike</p>
<p>Sunday....back on the old bike again!  softball tournament in the evening.....................done-16.59 mi. & cheered on the team</p>
<p> </p>
<p>Total......................................................................................6 hours and 53 min. spent on fitness, up from 5:29 last week, even with the relay</p>
 

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<p>I have to comment on Dove's statement that she is afraid of pain and won't push through it . . .  because I would reply that running Ultra's IS pushing through pain. You my dear, have It.</p>
<p> </p>
<p>Listening to my body is also knowing the difference between when it's good to push through the pain and when it's not. It's being in tune with your body enough to know the good pain from the bad pain (i.e. injury in waiting). Often one might be in pain during a long race or a relay, but if it's the exhaustion pain, the 'working your muscles to the limit' pain, then pushing your self through that can be beneficial.</p>
<p> </p>
<p> </p>
<p>I'm not sure what this week holds for me, so it'll just be a "whatever I can do, I'll do" week.</p>
<p> </p>
<p>Mon: ..... rest, catch up at home.</p>
<p>Tue: ...... nothing. busy.</p>
<p>Wed: ..... 4.7 mi</p>
<p>Thur: ...... 0</p>
<p>Fri: ........ 3.8 mi TM</p>
<p>Sat: ...... 0</p>
<p>Sun: ...... 6 mi track</p>
<p> </p>
<p>miles ..... 14.5</p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
 

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This is turning into a really interesting tread..... I should mention this topic in tomorrows daily.<br><br><br><br>
When running and training for ultras I don't feel "pain". I feel fatigued, and bored and sleepy, maybe even G.I. discomfort, but not pain. Anything that registers as "pain" to my brain gets an immediate response by backing off and addressing the issue before I continue. I wonder if my definition of pain is different or if I just have a running style and physique that doesn't develop pain. Or maybe I'm so quick to back off that pain disappears quickly.<br><br><br><br>
Hmmm...
 

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<p>See, this is what I was talking about, when I said it isn't so much about listening to one's body, but understanding what it's saying to you. Dove, you're calling what you're hearing "pain". I think you're just understanding things a bit deeper than most, and for the lack of a better word, you're calling it pain. It's really all so subtle, I think. First there's listening, then there's understanding what you're "hearing" and knowing what to do with the information. It's all about awareness, and developing further senses of it, taking it to places where you don't necessarily have the right words to describe it to others, but you know, deep down inside yourself, what the proper course of action is that you should take.</p>
<p> </p>
<p>Learning how to speak and understand your body's language is a very personal thing. It's like you almost have to meditate. That's why I said yoga in the first place.</p>
<p> </p>
<p>Interesting thread, indeed. :)</p>
 

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<p>Taking a cue from OM, I think the phrase "listen to your body" can give the wrong idea.  Your body can tell you to eat a whole box of Timbits, take up channel surfing, and retaliate against aggressive drivers.  Your body shouldn't be in charge.  Learning to understand what your body is telling you, and knowing what to do with that information, is where it's at, don't you think?</p>
<p> </p>
<p>I think people like OM and Dove are really good at this!  I'm starting to get there, maybe.  Three big helps for me in this area are (a) running by time & effort instead of mileage & pace, (b) having a clear purpose for every run, and (c) running without distractions, tunes and training partners in particular, which lets me hear on what the ol' bod is trying to say.</p>
<p> </p>
<p>Taking this recovery week a day at a time...</p>
<p> </p>
<p>M - 35' recovery with Reggie</p>
<p>T - 0</p>
<p>W - 45' easy with Reggie</p>
<p>T - 52 mi cycling - commuting and un-commuting</p>
<p>F - 20' core</p>
<p>S - 28 mi cycling</p>
<p>S - 0</p>
<p> </p>
<p>Totals - 8 mi running, 80 mi cycling, 1x core</p>
 

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<p>My body is like Heme's... lots of swearing and cursing. Gotta learn to filter out the noise and just pay attention to the "now hear this!" kind of stuff. Getting better at learning when to take a rest day...</p>
<p> </p>
<p>Another "mini-taper" week for a half marathon on Saturday. This is a stupid race though, I only do it for the series points. I really don't care for the course, too much gravel and river rocks... makes my feet swear too much.</p>
<p> </p>
<p>Monday: No run but lots of blueberry picking!!</p>
<p>Tuesday: 5.7 miles with some tempo pace, .3 mile walk. Found a stability ball on my run!</p>
<p>Wednesday: 6.5 hilly trail miles, .4 mile walk. No fun discoveries today, except a lack of a towel after my run</p>
<p>Thursday: 5.6 miles, 8:17 avg pace, .6 mile walk; really smoky out there!</p>
<p>Friday: 3.1 miles, 8:17 avg pace (hey, just like yesterday!), .4 mile walk</p>
<p>Saturday: .8 mile warm up, Santa Claus Half Marathon race (1:42:17), .6 mile cool down for 14.5 miles total for the day. Then back to the berry patch for 4.5 hours! Probably another mile walked there, but not measured.</p>
<p>Sunday: <span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;color:rgb(68,68,68);">9.33 miles of hilly trails in 1:20:07, then a .4 mile walk to cool down</span></p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">Totals: 44.7 miles run, 2.1 miles walked (plus more while berry picking)</p>
 

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<p>Thanks Hally.</p>
<p> </p>
<table border="1" cellpadding="1" cellspacing="1" style="width:200px;"><thead><tr><th>Day</th>
<th>Plan</th>
<th>Actual</th>
</tr></thead><tbody><tr><th>Monday</th>
<td> rest</td>
<td> rest</td>
</tr><tr><th>Tuesday</th>
<td> 10 miles</td>
<td> 10</td>
</tr><tr><th>Wednesday</th>
<td> 12 miles</td>
<td> 11.7</td>
</tr><tr><th>Thursday</th>
<td> 5 miles</td>
<td>  6</td>
</tr><tr><th>Friday</th>
<td> 8 miles</td>
<td> rest</td>
</tr><tr><th>Saturday</th>
<td> 5 miles</td>
<td> 18</td>
</tr><tr><th>Sunday</th>
<td> 20 miles</td>
<td> 8.5</td>
</tr><tr><th>Total</th>
<td> ~60 miles</td>
<td> <strong>54.2</strong></td>
</tr></tbody></table><p> </p>
<p>Paul</p>
 

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<p>Sorry about the total.  29 miles, most of it on the weekend.</p>
<div class="quote-container"><br><p><span>Quote:</span></p>
<div class="quote-block">Originally Posted by <strong>hally</strong> <a href="/forum/thread/69237/master-s-weekly-8-2-to-8-8#post_1929022"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>This week's question brought to you by Spareribs. What does that stupid phrase (his words) "listen to your body" mean to you?</p>
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<p>Tell us how you really feel about the phrase, hally.  Ha!</p>
<p> </p>
<p>I think we're all in denial.  We can tell when someone else is ignoring the signs, but we really don't have a clue about ourselves.  Listen to my body?  It tells me it's hungry; I feed it.  Oh boy, do I!</p>
<p> </p>
<p>Tuesday after relay weekend, and I feel great.  Tired, but great.  Maybe I didn't try hard enough.</p>
<p> </p>
<p><strong>Planned                                        Actual</strong></p>
<p> </p>
<p>M - rest                                          3.37 easy</p>
<p>T - 45'                                            6 easy  (8:07)</p>
<div>W - yoga, 45' easy                          90' vinyasa, 6 easy (8:09)</div>
<div>Th - 45' easy + 6x100m strides        6.2 miles</div>
<div> </div>
<div>F - yoga                                          90' vinyasa</div>
<div>S - 45' easy + 6x100m strides          Oops, forgot the strides, but ran with a bit of pep.  5.7</div>
<div>S - 2hrs comfortable                        Left my Garmin off in sections, 'cuz it seemed so flippin' slow, but trail markers say 18k.  I'm okay with the effort.  Legs are pretty tired.</div>
<div> </div>
<div>Total:  35.5 miles, 3 hrs yoga</div>
 

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<p>uhhh.....it was not me who called it stoopid. I guess I put the emphasis in the wrong place :D<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/69237/master-s-weekly-8-2-to-8-8#post_1929699"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Sorry about the total.  29 miles, most of it on the weekend.</p>
<p>Tell us how you really feel about the phrase, hally.  Ha!</p>
<p> </p>
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<p>When I limp, I pay attention. Otherwise, I play through.<br><br>
On vacation this week, so no set schedule. I'll fill in the details of my lack of activity on Sunday when we get home.</p>
<p> </p>
<p>Okay, I'm back home, and here is what I remember doing:</p>
<p> </p>
<p>M - Nothing that got my HR above 70</p>
<p>Tu - I played golf, pretty well I might add.  I wore a pedometer, and it said I walked about 7 miles, most of those with clubs strapped across my back.</p>
<p>W - Got my lazy butt out the door and ran 5.6 miles at 7:40/mi pace.  It was okay</p>
<p>Th - Ran on a pebble trail in my VFF's and on the beach barefoot.  20 minutes total for 2.3 miles.</p>
<p>F - Ran the reverse route of Wednesday.  5.6 miles at 7:33/mi.  It felt pretty darn good.</p>
<p>Sa - Drove back to Portland eating cherry, lemon, and tangerine Jelly Belly jelly beans.</p>
<p>Su - Took my five pounds of vacation weight for a 10.5 mile stroll at 7:42/mi.  It's a good thing I don't run shirtless.</p>
<p> </p>
<p>It looks like I did <strong>24 miles total</strong> of vacation running.</p>
 

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<p>I guess I'm playing through this week until Thurs morning, when my body screamed "TOO TIRED!" and I replaced a rather aggressive track workout with a shuffling 4 miler.  Really shoulda slept in.</p>
<p> </p>
<p>Mon: 3 miles gently in downtown Portland</p>
<p>Tue: 6.07 hilly trail miles, Hagg Lake</p>
<p>Wed: 7.5 slow gentle miles on the wood chip path</p>
<p>Thur: 4 miles gently at the track + core</p>
<p>Fri:  4.4 miles at the track with 8x400 at a sedate pace + slow yakity yak fun run with EV (3.5)</p>
<p>Sat:  rested + core</p>
<p>Sun: peppy 17-miler</p>
<p> </p>
<p>total:  <strong>45.5</strong></p>
 
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