November 12-18 Masters Running and X-training Weekly

Sans Souci · Nov 12, 2007

How about doing planks for the next month to show our support for Patrick's <a href="http://backonmyfeet.org/main/areas/shelter.teams/how.to.start.a.back.on.my.feet.team.html" target="_blank">BOMF</a> group? Maybe jot down the number of minutes (it's not the numbers that count, it's the effort, so don't kill yourselves.) Pro - 23 miles running, 3750 yards swimming. Great "slacktivity," Pro (hardly slacking but ...) I wish more runners realized the importance of down time as part of the overall plan. ksrunr - 65.25 miles running and 77 miles biking and showing Kickrunners what a Superstar Master can do! millbot - 36 miles incl. PR 5k 22:18, core, lower and upper body, while completely ignoring geezers who think they offer sage advice (chortle). KenA - 15.5 miles running (exceeding plan!). Way to make good use of your time on the job, getting some walking in, instead of working! Road hawk - 32 miles. Marathon plans have changed, so with the extra training time, it's back to base building. Wise move. GL with your upcoming half marathon, rh. Labduck - 20 ??? miles incl. 3rd AG (34:16) 5-mile comeback race! 1000m swimming, 24 miles biking. More importantly, an OA WIN for Mrs. Labduck in the Competitive Walk!!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> Mustang Sally - 26 miles running, 3000m swimming, 2.5 hrs yoga, two unfortunate Yogis (You're awright, [Yogi Bear] Boo Boo [/YB]) choovie - 23.22 miles + yoga, conquering new pose (which my pea brain can't remember the name of!) and working on the next tough one. Patrick - 28 miles, incl. 13.5 miler during taper before next weekend's Philadelphia Marathon. Also ... swoon ... planks and "lotsa" crunches. I see a trend developing and I LIKE it. "Garmin" Johnny - 43.7 (".7" - snork!) serious running miles + racing with Rinda and Tammy. You're the Best, John! Econo - 30.8 miles, including tourist memorial run, [thumping heart] a 3-square-meal day [/heart]. Nice having the Administrator to partner with for intervals. Smilie-itis. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> JJJessee - on the DL nursing that grouchy foot. Swimming, ellipticalling, spinning. Hang in there, fren. A wise friend told me this is the time we apply our wisdom, er, or something like that (not to mention patience). tomwhite - 75 minutes running incl 2.5 days of "the" runs (I'm just not gonna call it that s-word, I just can't!), 120 min X-training. Hey, and stop talking like you're Methuselah and eat your chicken lasagna ... or not <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">) Rindaroo - 11.6 miles (more than planned 10 miles), 5K RACE + muscle toning. Great week! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> Lyndenrunner - 34 miles. Welcome, Gordon, Quiet One, but I need more deets! Sunday 5-er @ 7:20 with some fast bits. There, I did your homework for ya. You now owe me. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> riley0003 - ??? miles. Awaiting update, but 75 mins running, 40 walking, weights, providing support and comfort to Mom. perchcreek - DNP but congrats on your fine Richmond marathon!!! 
rosecoloredglasses - DNP - please report in, Rosie. Missing you. 
Total: 390.86 miles* (plus an additional 150 minutes running and lots of walking) 
*Masters weekly PR (good catch, Millbot. "Weekly," not "monthly)

millbot · Nov 12, 2007

Great week, guys & gals! 
Thanks, SS. Are we keeping track of planks now, or is that in December? >>> healing vibes >>> injured masters <<< healing vibes <<< 
Mon ..... 7 mi easy ............. done + lower body 
Tue ..... 8 mi easy ............. done + core w/ 5 min planks 
Wed .... 9 mi w/ [email protected] ... done + upper body 
Thu ..... 7 mi easy ............. done + nothing <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/neutral.gif" style="border:0px solid;" title="Neutral"> 
Fri ....... 8 mi easy ............. done + lower body 
Sat ..... 12 mi long ............. done + core w/ 5 min planks 
Sun ..... rest ..................... oh yeah 
Plan: 51 miles + xt 
Actual: 51 miles + lower body, upper body, core w/ 10 min planks

ksrunr · Nov 12, 2007

End up with 65.25 running miles and 76 or 78 biking miles. 
Monday 6 miles a.m. including farlek workout (done w/4 mi fartlek) 
Tues 11 miles p.m (done) (add 4.25 p.m.) 
Wed 6 miles a.m. (done) 
Thurs 7 miles p.m. (done) 
Fri. 20 miles a.m (done) 
Sat. 6.25 (done) 
59.25 running miles 
Oh yeah, got some new New Balance RC 600 shoes to break in for the marathon. Extremely light trainers; almost flats. Wohoo!

choovie · Nov 12, 2007

Sweet SS. 
Can you correct my total from last week, por favor? I only had 23.22 running miles as I missed my Sunday run. Thank you! 
This week: 
Mon. 6 miles 7.4 DONE <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Tues. Pilates & Yoga NOPE <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> 
Wed. 7 miles 7.5 DONE <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Thur. Pilates & Yoga + 3 miles P & Y only <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
Fri. rest <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Sat. 10 miles 10 DONE <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Sun. 3 miles

lyndenrunner · Nov 12, 2007

Thanks SS,just trying to cover some miles everyday... 
Mon-4 @ 8:14 
Tue-Rest 
Wed-4.5 @ 7:48 1wu+3tempo+1/2cd 
Thur-Rest 
Fri-8.25 @ 8:34 
Sat-6.2 @ 7:19 
Sun-5 @ 7:36 mild progression run 
Total= 28 miles 
Oops 2 rest days...

Johnny · Nov 12, 2007

M rest done 
T 8 done 8.27 
W 4 easy done 3.76 
Th 8 hills done 8.38 miles... 3 x 4 hill repeats, 0.2mi @ 10% grade 
F rest done 
S 7 easy done, rainy 7.42 miles 
S 16 done 16.17 miles 
43 for the week. I'll try to do better about staying on the plan. Week totals = 44.00 miles (funny how that came out) Souc, you may refer to that as 44 miles, just please don't snork <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> at me, as my feelings are easily hurt <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> .......... Just kidding, the skin is thick. 
Thanks a bunch for doing this thread, I feel a lot more accountable to the group than to a VRAA team of people I don't know.

Mustang Sally · Nov 12, 2007

Thank you so wery much. Here's this week, a continuing build: 
Mon - 1600m swim 1900m is better. 
Tue - 1:10 run w/:30 tempo 8 miles 
Wed - 1500m swim, yoga done 
Thu - track, unless I have to drive Girl Guides all over the city 10k including oddball repeats on the road 
Fri - Off 
Sat - 1:40 run w/8xstrides LT Test instead, ~6km 
Sun - :40 recovery Went long instead, 17 km 
Huzzah! 
Mumbles, counts on fingers, makes multiple conversions: 28.5 miles run, 2400m swim, 1 h yoga

tomwhite · Nov 12, 2007

......thanks SS//////....... 
ok, so for Planks we can 
use minutes 
instead of distance??......go figure....... 
============ 
Sun--------45min hh run 
Mon---------rest/weights 
Tues--------20min non-hh garage run (for scientific calibrations) 
Wed----------30min xbike standing 4/1 sitting 
Thurs---------120min arctic-hiking.... 
Fri------------rest 
Sat----------30min run going to visit my folks 
============== +planks-----front/sides/back (also know as ''the table'') 4+3+3+3+3=16min ====== TOTALS RUN-95MIN XTR-150MIN

Ken A · Nov 12, 2007

SS...thanks for keeping these threads going. I'm really enjoying them: 
Mon...3 mile jog...DONE plus 1 mile walking 
Tue...rest...DONE 
Wed...3 jog...NOPE, work got in the way<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> 
Thurs...rest...3 miles...made up for Wed 
Fri...3 jog...rest 
Sat...rest, fishing?...no fishing, no running, yard work calls!! 
Sun...longer run...5.5 miles; a distance PR! 
Plan...15 miles or so. Actual...11.5 miles

Road hawk · Nov 12, 2007

Nice weeks turned in by everyone. My plans for this week are up in the air a little bit looking for a good performance for a half on Sunday. Any suggestions? I am thinking of doing a series of short runs around 3 or so. 
Monday - Rest 
Tuesday - ??? 
Wednesday - ??? 
Thursday - ??? 
Friday - ??? 
Saturday - ??? 
Sunday - half

Econo · Nov 12, 2007

Just wanted to add thanks for your nice Remembrance Day post, SS. 
Mon.....40 min spin + chin-up 
Tue.....intervals with the Administrator <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"> + more after work = 7.1 
Wed....nada 
Thu.....9.5. Had to do some big business the whole time, grrr 
Fri.......30 min spin 
Sat......5.5 EZ run on the trails 
Sun......7.5 v. slow + 2x1 chin-up 
29.6 total

Patrick · Nov 13, 2007

sans, thanks once again for getting us started with this. Now I have to be very careful now that I am trendy. . . have been called that in a long time must be the goat yogurt. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/run1.gif" style="border:0px solid;" title="run caution">SS BOMF says thanks for the planks.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/run1.gif" style="border:0px solid;" title="run caution"> 
..........Plan ..................... What happened 
m......... 4.........................4.5, crunches, planks 6 min. Go BOMF 
t...........5..........................3, arm curls 
w..........r...........................r 
t...........3-4.......................r 
f...........3.........................3.54 
s...........0-3......................r 
s...........26.2 
tot.......41.2

Pie Jones · Nov 13, 2007

I'll jump into this weekly fray if you will allow me. I don't really schedule my x-training, as it's mostly by feel and opportunity. 
Running Plan for the week: Actual: 
Mon....Rest??.............................4.5 miles 
Tues...6 Miles/Track Workout.......Rest, core/weights 
Wed....7 Miles Easy.....................7.14 miles 
Thurs..4.5 Miles/Striders.............6.29 miles 
Fri......Rest.................................Rest 
Sat.....11 Miles Easy....................6 miles/striders 
Sun....4.5 Miles/Striders..............10 miles, core/weights 
Total...33 Miles............................33.93 miles

tomwhite · Nov 13, 2007

.....I dunno, 
piejones is SUCH a troublemaker...... 
we could 
Descend into Anarchy and Chaos......

rosecoloredglasses · Nov 13, 2007

I have taken slackerability to a new level. In fact, I have reached the highest plane. 
I haven't run in 2 weeks but I have been walked 3 times a week. There is no reason for my slackalation... just the true slacker in me bubbling to the surface. (I have been reading A LOT. I like books.) 
My plan (loosely) 
Monday: walk 2.9 miles: completed 
Tuesday: might run 4-5 miles at 0530 if I get my ever-expanding tookus out of the oh-so-warm bed in the morning. Failure to comply. Nothing. 
Wednesday: 0530 run; 0715 walk: 4 miles run and 2.9 miles walked.* 
Thursday: 0530: run: Nothing. Hopes are fading. I am the KR flaneur. 
Friday: walk no run: 2.9 miles walked with Veta et al. 
Saturday: Run for the Brain 5K: Victory is mine! 26:1x<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/mad.gif" style="border:0px solid;" title="Mad">x 
Sunday: kayak (weather permitting) 
Thanks for keeping us honest, oh fair lady of sans souci-ness! *It's funny, when your underpants begin to feel too tight, it is quite motivating.

JJJessee · Nov 13, 2007

Thanks SS for keeping us in line. ---------P-----------A 
M..........XT.............XT 
T...........???............3 miles <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> + 30min XT 
W...........???............5 and some crunches 
T...........???............30min XT 
F...........???.............8 before breakfast and 8 about tea time 
S...........???.............6 after breakfast and 6 about tea time 
S...........???.............13 
Total.......................49

CassadAAmius · Nov 14, 2007

Hi SS, and thanks! 
I may actually run more than I swim this week. So nice to be back out there, even if it is dead slow and careful. 
M -- 10 min elliptical, 40 min EZ running on trails. Lovely fall day. 
Tu -- 2500 yd swim with 2x(10x50 yd on 1:00 cycle) 
W -- 40 min easy running outside, 30 min elliptical with 20 min at "tempo", AHR 161 
Th -- 3000 yards swim with 500,400,300,200,100,50 progression, 100ez between reps 
F -- 10 min elliptical, 2.5 happy-AT miles at 7:45 pace 
Sa -- rest 
Su -- 3500 yard swim 
Total: 9000 yards swimming, about 10 mi running, 120 SSide planks

TheProFromDover · Nov 14, 2007

M - 2000 yds. Great workout. 
T - 7M, 60m, HR=147 
W - More swimmin. 
Th 
F 
Sa 
Su 
?? 
cRIAg

perchcreek · Nov 15, 2007

Thanks SS! RR postedin KR now.. 
Reverse Taper started... taking it nice and eaaasy <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
Mon - Rest (done) 
Tues - Rest (done) 
Wed - 4 mi recovery (done @ AHR 153... tupid kold!) 
Thu - Rest 
Fri - 4 mi recovery 
Sat - Rest 
Sun - 5 mi recovery 
Total: 13 mi

mcsolar99 · Nov 17, 2007

pf chang - 8 weeks 
m: 8mi hilly 8:47 pace (100 crunches) 
t: 10mi w/4x1000m (200jog) 3:59 (1:25jog) (100 crunches) 
w: 5mi 8:23 
t: 12mi 8:06 
f: 8mi 8:22 
s: 7.5mi 8:07 (50 pushups, 50 crunches, 3 min planks) 
s: 20mi 7:53 w/10x800m (800jog) 3:18 (3:53jog) 
total: 70.5 
(ran sunday's workout trying to keep up with a guy who's on his third 100+ mile week.... uggg... )

November 12-18 Masters Running and X-training Weekly

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