Nov. 5-11: Masters Running and X-training

Sans Souci · Nov 5, 2007

Ha! Well done, Masters! Improvement over last week and we don't even have ksrunr padding our stats (although we'd like to see 'em). 
JJJessee - 54 miles + 36 miles on the bike, elliptical, core, HONKING trail run adventure. Whadda week, JJJ. millbot - 32.5 miles, minding the achy bod, core, lower and upper body, NICE tempo! No whoop*** for such prudent thinking/reacting. Mustang Sally - 19 miles running + biking, yoga, swimming, ditched a few planned plyo/hills because of AB nagging. Smart thinking. Riley0003 - ??? miles. Awaiting update, Susan. You had 35 min. elliptical with arms, yoga stretches, PT and meetings. perchcreek - 32 miles in taper week 2 of 3. No nagging negative thoughts, Steve, with that beauty 3 x 1600m (avg 7:04) Rindaroo - 10.2 miles + weights. (Can you bench press your DD next time and get the weight training and DD fun in together? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> ) Labduck - 16 miles (tempo, easy, hills), 2000m swimming, another Ducks win. But you didn't buy choovie's yoga outfit? Tsk! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> KenA - 11.75 miles running (including 5 miler!), yard work X-training. Ken, you can have the odd slug non-running day, but not totalling your mileage will land you in deep, deep doo-doo (please?) Johnny - 35 miles preparing for Carlsbad (and, I did note, a 50k in the New Year!!!!) + weights and wood splitting/stacking Patrick - 32.49 miles, hmm. More miles than planned while sick? Careful, please, P. Thanks for the updates on BOMF. Priceless indeed to run with one happy and proud man. What a difference you have made in their lives. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"> Happy Taper! 
Choovie - 22.13 miles + pilates + yoga. See, fren? You handled the Mon-Sun transition with ease. Yoga does make you flexible! Road hawk - 37 "feeling pretty good"miles incl. 17 LR. Nice to see flexibility in marathon training schedule. You can make them up if you feel good or just plain blow 'em off. tomwhite - (always the rebel: time instead of distance) 165 minutes running! Zippitydoodah, zero, nada, zilch X-training. Trail planning. Great week. Pro - ??? miles - You do know the drill here, right, caigr? Speedy 5k race, we note. Nicely done. rosecoloredglasses - ??? miles + exercising patience (hope all is okay with you and the rs, RCG) Econo, where art thou? 
Total: 302.07 miles(plus tomwhite's 165 minutes <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> )

TheProFromDover · Nov 5, 2007

?? Sans Souci is Scouiiming? 
crisoug 
Last Week: 4.5Hr/3500 yds/zerobike/27M run 
M-9M @ 7:12's 
Tu-off 
W-2000 yds (60m) + 9M @ 7:53's 
Th-off 
F-1500 yds (45m) + 4M w/ 4x0.2M @ 72 sec 
Sa-off 
Su-5M race 6:21/6:37/6:37/6:54/6:12 = 32:41 8th OA, 3rd AG. 
This week: 
M-off 
T-off 
W-2000 pool yds. / 6+M @ sub 8's? 
Th-Watch the Revs beat Chicago? Yes! what a great goal!! 
F-Swim 1M in 38:25 / 5M in about 40m. 
Sa-off 
Su-12M easy half trails today. 
23M for the week 
3750 yds swimming 
no bike

ksrunr · Nov 5, 2007

Mon 6 miles a.m. and 4-6 miles p.m. 
Tues 11 miles 
Wed 6 miles a.m. and p.m. ? 
Thurs. 6 miles a.m. with 4 mile progression; p.m. 6-7 miles easy 
Fri. 16 a.m.; 
Saturday 8-10 miles plus biking 
Sun. 4 miles 
65 miles +-

JJJessee · Nov 5, 2007

Thank you Ms. Souci 
for keeping us cool, calm, and collected 
I may let my foot have a bigger say in what I run this week 
We're still debating.

millbot · Nov 5, 2007

Thanks, SS. >>> healing vibes >>> injured masters <<< healing vibes <<< 
Mon ..... 6 mi easy ..... done + lower body 
Tue ..... 7 mi easy ..... done 
Wed .... rest ............. done 
Thu ..... 7 mi easy ..... done + upper body & core 
Fri ....... 5 mi easy ..... done 
Sat ..... 5K race ........ done, 11 miles total 
Sun ..... rest ............. in progress <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
Theory - ~32 mi + xt + 5K PR 
Practice - 36 mi + 5K PR (by 5 seconds <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">) + upper body, lower body, core

Ken A · Nov 5, 2007

Mon...3 mi after work(how dark will it be?)...DONE 
Tues...off, go out to dinner...my b'day (52years)...DONE, ate too much! 
Wed...3mi...DONE 
Thurs...2 mi walk...DONE (plus an extra 2 miles at work just doing my job) 
Fri...3 mi...DONE...(plus an extra 1.5 miles at work just doing my job) 
Sat...rest...DONE 
Sun...longer...4.5 MILES...DONE 
Plan..about 15 miles 
Actual...15.5+ miles

Road hawk · Nov 5, 2007

Happy birthday Ken 
Monday 3 magical healing Miles Done 
Tuesday Rest Done was afraid i might not get this one in 
Wednesday 4-5 skipped 
Thursday 8-9 Tempo Run Changed 5 miles 
Friday 4-5 Changed 9 mile tempo run 8:56 pace 
Saturday Rest Changed 5 miles Tempo pace 
Sunday 10 Hills Done 
Since I changed my Target thon from Mid Feb to 29 March and I am way ahead on endurance Training 17 miles yesterday. I am adopting a different Training Plan. 
The week above is a "Base Week" 
Next week I am running a half. That I will use to go into the Mcmillian Calculator to get Training Paces. 
So the Plan going forward is to alternate weeks One week Long run with a mid week Tempo. Next week base with intervals. Doing that I should get in three each of the following Long Runs. 19, 21, 23 and still be set up for the last three weeks of a classic taper. 32 miles for the week. Lowest weekly pace at 9:22. 19 of the miles were sub nine which I figure is my Tempo pace. Looking good for my half next week.

Labduck · Nov 5, 2007

Thank you Dearest SS for trying to wrangle, er, organize us! 
Monday - 4 easy (7:49/mi) + swim (1000 meters). done 
Tuesday - 4 easy (7:52/mi) + bike (14 miles). done 
Wednesday - rest (yeah, if you call loading/unloading 300 sq. ft. of flooring "resting"!) done 
Thursday - 5.25 miles (7:45/mi) + bike (10 miles). done 
Friday - 3.5 miles, 1 at 7:00/mi pace. done 
Saturday - off 
Sunday - Fall 5-Miler race (6:51/mi) + 2.5 miles w/u & c/d. done 
Total = 24.25 miles 
I'm doing a race on Sunday to see how slow I've become. I'm starting speed work next week and I need a base number to plug into the McMillan calculator to get my training paces.

Mustang Sally · Nov 5, 2007

Hanging onto "not that badly hurt" by my fingernails, this is the optimistic version. Soucalina, for you, I'll try to remember to convert from km. 
Mon - 1 hour bike, yoga swam 1500m instead. Om. 
Tue - 1 hour w/:20 at tempo 6.75 [email protected] miles. Ha! 
Wed - 1500m swim, yoga 1500m w/12x50 on 1:00, and FallingOverYoga. Ow. 
Thu - Track 4.25 mi w/stair+plyo repeats. Boing. 
Fri - Off Offed. Zzzzz. 
Sat - 1:30 run 10 mi o'er hill and dale. Zow. 
Sun - :40 recovery 4 miles. Aah. 
Score: 
3000 m swim 
25 mi run 
2.5 h yoga 
Two unfortunate Yogis. Thanks for totalling, SS.

choovie · Nov 5, 2007

EZ does it Sal... 
Thanks, SS! 
Mon. 7 miles (7 miles DONE) 
Tues. yoga & pilates (DONE) 
Wed. 6 miles (5.12 miles DONE + 3 mile walk) 
Thur. yoga & pilates & 3 miles (yoga only) 
Fri. Rest. (3 miles DONE) 
Sat. 8 - 10 (8.1 miles DONE) 
Sun. 3 miles (nope <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad">) Totals = 23.22 + 3 mi walk +y & p.

Patrick · Nov 5, 2007

Hi Sans and thanks for doing this for us. 
Plan....................Reality 
m..........4..............R, lotsa crunches and a few planks R&L side and front 
t...........5..............5, arm curls 
w..........R..............R, see mon 
t...........5..............R 
f...........3..............5 
s...........13............13.25 slow miles 
s...........4..............4.75 
Tot........35...........28 
seriously tapering 
fri seem to e over sickness but still tired and grandkids are sick again trying not to catch it . . . don't think it would help marathon performance.

Johnny · Nov 6, 2007

M rest done 
Tu 7 miles 7.1 miles 
W 5 easy done 5.2 miles AM 5.12 miles PM w/ New Garmin 
Th 6-7 hills bailed on hills, did easy 5.76 miles 
Fr rest done 
Sat 5-6 easy or 3 easy & 5K race done 5.53 miles easy (OK, part of it was a 5K run on a course) 
Su 14 hopefully breaking in Garmin done 15.05 miles, playing with my Garmin the whole way..... that doesn't sound good does it?? 
Somewhere around 37-40 for week. Actual 43.7 miles, will make more of an effort to stay within my program next week, I'm like a little kid with a new toy now.

Econo · Nov 6, 2007

OK, I'll be good this week! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
Mon.....rested<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
Tues....intervals with The Administrator<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"> 
Weds...4.3 miles run to work<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/angel5.gif" style="border:0px solid;" title="angel5"> and 4.0 miles home <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/angel5.gif" style="border:0px solid;" title="angel5"> 
Thurs...rested<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
Fri.......7 mile EZ tourist run; ran by lots of memorials <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute"> 
Sat......rested <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
Sun.....peppy 12-miler: 9:24 pace. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/headbang.gif" style="border:0px solid;" title="headbang"> 
Total: 30.8 miles (poifect!) but no cross-training...

Labduck · Nov 6, 2007

But Econo, I like it when you're bad... <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink">

JJJessee · Nov 6, 2007

Day by Day 
here's a guess ...........ToDo..................... DoneDid 
M --------------------- Swam about 20 min. 
T----------------------About 20 min of core work on the machines AM 
------------------------more core, spinning and another swim with DW in PM 
W----------------------Spinning and core in the AM 
-----------------------Spinning, legs and core in the PM 
T------Eliptical maybe---20 min swim 
F------------------------50 min elliptical, work on the machines 
S-----------------------nada 
S-----------------------40min spin, 20min core 
no mileage <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad5.gif" style="border:0px solid;" title="sad5">

tomwhite · Nov 7, 2007

.....SS//.....when you get to be my age,,,,,,you'll run for Time too,,,,,, 
hell, 
I don't know how I got to be My Age.... 
----but if you absolutely HAVE to have mileage,,, 
,I'm pretty sure 
I'm doing a 75min-mile...... 
=========== 
Sun---------40min hh run 
Mon--------rest/Squirts 
Tues-------rest/less Squirts/''light'' weights 
Wed--------120min hiking in sub-zero....''brilliant''..... 
Thurs.........35 min hh streetrun 
Fri...........rest 
Sat--------VISIT DA BABY 
====== 
TOTALS 
RUN-----75MIN 
XTRN-----120MIN 
SQUIRTS--2.5DAYS.........it wasn't exercise, but it took a lot out of me...

Rindaroo · Nov 7, 2007

Thanks SS! LOL on benchpressing DD! But, you're making me think.. I need to figure out some sort of muscle toning at home, because the gym just isn't happening too often. Here's my plan this week 
Monday - 100 crunches on AbLounger, PT exercises with 7 pound weights, some stretching done 
Tues - 2 miles easy on TM did 2.52 miles 
Wed - crunches on AbLounger, exercises with 7 lb weights & maybe even find that stretchy band... or gym if I make it done, but couldn't find that stretchy band 
Thurs - 2 miles easy on TM - did 2.52 miles 
Fri - crunches, PT exercises, stretching did crunches & stretching 
Sat - 5K done 
Sun - 3 miles - 3.5 mile run/walk.. 2.6 running, rest walking. 
Total : 10 miles & some muscle toning 11.64 miles including a 5K & muscle toning 
RR

lyndenrunner · Nov 8, 2007

Thanks SS for this lovely thread...It's Deja Vu... 
Mon-5 
Tue-Off 
Wed-8 
Thur-5 
Fri-5 
Sat-6 
Sun-5 
Total=34 miles

riley0003 · Nov 8, 2007

OK, here's my update: 
Monday - walk 20 mins, ran 40 mins 
Tuesday - physical therapy plus 20 mins upper body free weights 
Wednesday - nothing 
Thursday - physical therapy plus walk 20 mins, run 35 mins 
Friday - physical therapy plus 20 mins upper body free weights (planned) 
Sat - 45 mins elliptical (planned) 
Sunday - 20 mins walk and 40 mins run (planned) 
Susan

tomwhite · Nov 11, 2007

..bump...

Nov. 5-11: Masters Running and X-training

Top Contributors this Month