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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).<br><b><br>
JJJessee - <span style="color:#0000FF;">54</span></b> <span style="color:#0000FF;"><span style="color:#000000;">miles + 36 miles on the bike, elliptical, core, HONKING trail run adventure. Whadda week, JJJ.</span></span><br><b>millbot</b> - <span style="color:#0000FF;"><b>32.5</b> <span style="color:#000000;">miles, minding the achy bod, core, lower and upper body, NICE tempo! No whoop*** for such prudent thinking/reacting.</span></span><br><b>Mustang Sally - <span style="color:#0000FF;">19</span></b> <span style="color:#000000;">miles</span> <span style="color:#0000FF;"><span style="color:#000000;">running</span></span> <span style="color:#0000FF;"><span style="color:#000000;">+ biking, yoga, swimming, ditched a few planned plyo/hills because of AB nagging. Smart thinking.</span></span><br><b>Riley0003</b> - <span style="color:#0000FF;"><b>???</b> <span style="color:#000000;">miles. Awaiting update, Susan. You had 35 min. elliptical with arms, yoga stretches, PT and meetings.</span></span><br><b>perchcreek</b> - <span style="color:#0000FF;"><b>32</b> <span style="color:#000000;">miles in taper week 2 of 3. No nagging negative thoughts, Steve, with that beauty 3 x 1600m (avg 7:04)</span></span><br><b>Rindaroo</b> - <span style="color:#0000FF;"><b>10.2</b> <span style="color:#000000;">miles + weights. (Can you bench press your DD next time and get the weight training <i>and</i> DD fun in together? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> )</span></span><br><b>Labduck</b> - <span style="color:#0000FF;"><b>16</b> <span style="color:#000000;">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"></span></span><br><b>KenA</b> - <b><span style="color:#0000FF;">11.75</span></b> <span style="color:#0000FF;"><span style="color:#000000;">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?)</span></span><br><b>Johnny</b> - <span style="color:#0000FF;"><b>35</b></span> miles preparing for Carlsbad (and, I did note, a <b>50k</b> in the New Year!!!!) + weights and wood splitting/stacking<br><b>Patrick</b> - <b><span style="color:#0000FF;">32.49</span></b> <span style="color:#0000FF;"><span style="color:#000000;">miles, hmm. More miles than planned while <i>sick</i>? 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!</span></span><span style="color:#0000FF;"><b><span style="color:#000000;"><br>
Choovie</span></b> <span style="color:#000000;">-</span> <b>22.13</b> <span style="color:#000000;">miles + pilates + yoga. See, fren? You handled the Mon-Sun transition with ease. Yoga <i>does</i> make you flexible!</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">Road hawk</span></b> <span style="color:#000000;">-</span> <b>37</b> <span style="color:#000000;">"feeling pretty good"</span><span style="color:#000000;">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.<br></span></span><span style="color:#0000FF;"><b><span style="color:#000000;">tomwhite</span></b> <span style="color:#000000;">- (always the rebel: time instead of distance)</span> <b>165</b> <span style="color:#000000;">minutes running! Zippitydoodah, zero, nada, zilch X-training. Trail planning. Great week.</span></span><br><b>Pro</b> - <span style="color:#0000FF;"><b>???</b> <span style="color:#000000;">miles - You do know the drill here, right, caigr? Speedy 5k race, we note. Nicely done.</span></span><br><b>rosecoloredglasses</b> - <b><span style="color:#0000FF;">???</span></b> <span style="color:#0000FF;"><span style="color:#000000;">miles</span></span> <span style="color:#0000FF;"><span style="color:#000000;">+ exercising patience (hope all is okay with you and the rs, RCG)<br><br></span></span> <span style="color:#0000FF;"><b><span style="color:#000000;">Econo</span></b><span style="color:#000000;">, where art thou?</span></span><br><span style="font-size:medium;"><br><br>
Total: <b>302.07 miles</b><span style="font-size:xx-small;">(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"> )</span></span>
 

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

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

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

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

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

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Happy birthday Ken<br><br>
Monday 3 magical healing Miles <b>Done</b><br>
Tuesday Rest <b>Done</b> was afraid i might not get this one in<br>
Wednesday 4-5 <b>skipped</b><br>
Thursday 8-9 Tempo Run <b>Changed 5 miles</b><br>
Friday 4-5 <b>Changed 9 mile tempo run 8:56 pace</b><br>
Saturday Rest <b>Changed 5 miles Tempo pace</b><br>
Sunday 10 Hills <b>Done</b><br><br>
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.<br>
The week above is a "Base Week"<br>
Next week I am running a half. That I will use to go into the Mcmillian Calculator to get Training Paces.<br><br>
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.<br><br><br><b>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.</b>
 

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Thank you Dearest SS for trying to wrangle, er, <i>organize</i> us!<br><br>
Monday - 4 easy (7:49/mi) + swim (1000 meters). <b>done</b><br>
Tuesday - 4 easy (7:52/mi) + bike (14 miles). <b>done</b><br>
Wednesday - rest (yeah, if you call loading/unloading 300 sq. ft. of flooring "resting"!) <b>done</b><br>
Thursday - 5.25 miles (7:45/mi) + bike (10 miles). <b>done</b><br>
Friday - 3.5 miles, 1 at 7:00/mi pace. <b>done</b><br>
Saturday - off<br>
Sunday - Fall 5-Miler race (6:51/mi) + 2.5 miles w/u & c/d. <b>done</b><br><br>
Total = <b>24.25</b> miles<br><br>
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.
 

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

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

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Hi Sans and thanks for doing this for us.<br><br>
Plan....................Reality<br>
m..........4..............R, lotsa crunches and a few planks R&L side and front<br>
t...........5..............5, arm curls<br>
w..........R..............R, see mon<br>
t...........5..............R<br>
f...........3..............5<br>
s...........13............13.25 slow miles<br>
s...........4..............4.75<br><br>
Tot........35...........28<br><br>
seriously tapering<br>
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.
 

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M rest <b>done</b><br>
Tu 7 miles <b>7.1 miles</b><br>
W 5 easy <b>done 5.2 miles AM 5.12 miles PM w/ New Garmin</b><br>
Th 6-7 hills <b>bailed on hills, did easy 5.76 miles</b><br>
Fr rest <b>done</b><br>
Sat 5-6 easy or 3 easy & 5K race <b>done 5.53 miles easy (OK, part of it</b> <b>was a 5K run on a course)</b><br>
Su 14 hopefully breaking in Garmin <b>done 15.05 miles, playing with my</b> <b>Garmin the whole way.....</b> that doesn't sound good does it??<br><br>
Somewhere around 37-40 for week.<br><br><b>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.</b>
 

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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"><br><br>
Mon.....rested<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"><br>
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"><br>
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"><br>
Thurs...rested<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"><br>
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"><br>
Sat......rested <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"><br>
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"><br><br>
Total: 30.8 miles (poifect!) but no cross-training...
 

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

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

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

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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<br><br>
Monday - 100 crunches on AbLounger, PT exercises with 7 pound weights, some stretching <b>done</b><br>
Tues - 2 miles easy on TM <b>did 2.52 miles</b><br>
Wed - crunches on AbLounger, exercises with 7 lb weights & maybe even find that stretchy band... or gym if I make it <b>done, but couldn't find that stretchy band</b><br>
Thurs - 2 miles easy on TM - <b>did 2.52 miles</b><br>
Fri - crunches, PT exercises, stretching <b>did crunches & stretching</b><br>
Sat - 5K <b>done</b><br>
Sun - 3 miles - <b>3.5 mile run/walk.. 2.6 running, rest walking.</b><br><br>
Total : 10 miles & some muscle toning <b>11.64 miles including a 5K & muscle toning</b><br><br>
RR
 

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

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

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..bump...
 
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