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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.)<br><br><b>Pro</b> - <span style="color:#0000FF;"><b>23</b> <span style="color:#000000;">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.</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 running and 77 miles biking and showing Kickrunners what a Superstar Master can do!</span></span><br><b>millbot</b> - <span style="color:#0000FF;"><b>36</b> <span style="color:#000000;">miles incl. <span style="font-size:medium;"><b>PR <span style="font-size:small;">5k 22:18</span></b></span>, core, lower and upper body, while completely ignoring geezers who <i>think</i> they offer sage advice (chortle).</span></span><br><b>KenA</b> - <b><span style="color:#0000FF;">15.5</span></b> <span style="color:#0000FF;"><span style="color:#000000;">miles running (exceeding plan!). Way to make good use of your time on the job, getting some walking in, instead of <i>working</i>!</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">Road hawk</span></b> <span style="color:#000000;">-</span> <b>32</b> <span style="color:#000000;">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.<br></span></span><b>Labduck</b> - <span style="color:#0000FF;"><b>20 ???</b> <span style="color:#000000;">miles incl. 3rd AG (34:16) 5-mile <i>comeback</i> race! 1000m swimming, 24 miles biking. More importantly, an <b>OA</b> <b>WIN for Mrs. Labduck</b> 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"></span></span><br><b>Mustang Sally - <span style="color:#0000FF;">26</span></b> <span style="color:#000000;">miles</span> <span style="color:#0000FF;"><span style="color:#000000;">running, 3000m swimming,</span></span> <span style="color:#0000FF;"><span style="color:#000000;">2.5 hrs yoga, two unfortunate Yogis (You're awright, [Yogi Bear] Boo Boo [/YB])</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">choovie</span></b> <span style="color:#000000;">-</span> <b>23.22</b> <span style="color:#000000;">miles + yoga, conquering new pose (which my pea brain can't remember the name of!) and working on the next tough one.</span></span><br><b>Patrick</b> - <b><span style="color:#0000FF;">28</span></b> <span style="color:#0000FF;"><span style="color:#000000;">miles, incl. 13.5 miler during taper before next weekend's Philadelphia Marathon. Also ... <i>swoon</i> ... planks and "lotsa" crunches. I see a trend developing and I LIKE it.<br></span></span><b>"Garmin" Johnny</b> - <span style="color:#0000FF;"><b>43.7</b></span> (".7" - snork!) serious running miles + racing with Rinda and Tammy. You're the Best, John!<br><span style="color:#0000FF;"><b><span style="color:#000000;">Econo</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>30.8</b></span> <span style="color:#0000FF;"><span style="color:#000000;">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"></span></span><br><b>JJJessee -</b> <span style="color:#0000FF;"><span style="color:#000000;">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 <i>something like that</i> (not to mention patience).</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">tomwhite</span></b> <span style="color:#000000;">-</span> <b>75</b> <span style="color:#000000;">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">)</span></span><br><b>Rindaroo</b> - <span style="color:#0000FF;"><b>11.6</b> <span style="color:#000000;">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"></span></span><br><b>Lyndenrunner</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>34</b> <span style="color:#000000;">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"><br></span></span><b>riley0003</b> - <span style="color:#0000FF;"><b>???</b> <span style="color:#000000;">miles. Awaiting update, but 75 mins running, 40 walking, weights, providing support and comfort to Mom.</span></span><br><b>perchcreek</b> - <span style="color:#0000FF;"><b>DNP but congrats on your fine Richmond marathon!!!</b></span> <b><br>
rosecoloredglasses</b> - <span style="color:#0000FF;"><b>DNP</b></span> <span style="color:#0000FF;"><span style="color:#000000;">- please report in, Rosie. Missing you.<br></span></span> <span style="font-size:medium;"><br>
Total: <b>390.86 miles*</b> <span style="font-size:small;">(plus an additional 150 minutes running and lots of walking)</span></span><br><br>
*Masters weekly PR (good catch, Millbot. "Weekly," not "monthly)
 

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Great week, guys & gals!<br><br>
Thanks, SS. Are we keeping track of planks now, or is that in December?<br><br><i>>>> healing vibes >>></i> injured masters <i><<< healing vibes <<<</i><br><br>
Mon ..... 7 mi easy ............. done + lower body<br>
Tue ..... 8 mi easy ............. done + core w/ 5 min planks<br>
Wed .... 9 mi w/ [email protected] ... done + upper body<br>
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"><br>
Fri ....... 8 mi easy ............. done + lower body<br>
Sat ..... 12 mi long ............. done + core w/ 5 min planks<br>
Sun ..... rest ..................... oh yeah<br><br>
Plan: 51 miles + xt<br>
Actual: 51 miles + lower body, upper body, core w/ 10 min planks
 

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

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Sweet SS.<br><br>
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!<br><br>
This week:<br><br>
Mon. 6 miles <b>7.4 DONE <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"></b><br>
Tues. Pilates & Yoga <b>NOPE <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"></b><br>
Wed. 7 miles <b>7.5 DONE <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"></b><br>
Thur. Pilates & Yoga + 3 miles <b>P & Y only <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"></b><br>
Fri. rest <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br>
Sat. 10 miles <b>10 DONE <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"></b><br>
Sun. 3 miles
 

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

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M rest <b>done</b><br>
T 8 <b>done 8.27</b><br>
W 4 easy <b>done 3.76</b><br>
Th 8 hills <b>done 8.38 miles... 3 x 4 hill repeats, 0.2mi @ 10% grade</b><br>
F rest <b>done</b><br>
S 7 easy <b>done, rainy 7.42 miles</b><br>
S 16 <b>done 16.17 miles</b><br><br>
43 for the week. I'll try to do better about staying on the plan.<br><br><b>Week totals = 44.00 miles</b> (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.<br><br>
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.
 

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

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

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SS...thanks for keeping these threads going. I'm really enjoying them:<br><br>
Mon...3 mile jog<b>...DONE plus 1 mile walking</b><br>
Tue...rest...<b>DONE</b><br>
Wed...3 jog<b>...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"></b><br>
Thurs...rest<b>...3 miles...made up for Wed</b><br>
Fri...3 jog<b>...rest</b><br>
Sat...rest, fishing?<b>...no fishing, no running, yard work calls!!</b><br>
Sun...longer run<b>...5.5 miles; a distance PR!</b><br><br>
Plan...15 miles or so.<br><b>Actual...11.5 miles</b>
 

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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.<br><br>
Monday - Rest<br>
Tuesday - ???<br>
Wednesday - ???<br>
Thursday - ???<br>
Friday - ???<br>
Saturday - ???<br>
Sunday - half
 

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Just wanted to add thanks for your nice Remembrance Day post, SS.<br><br>
Mon.....40 min spin + chin-up<br>
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<br>
Wed....nada<br>
Thu.....9.5. Had to do some big business the whole time, grrr<br>
Fri.......30 min spin<br>
Sat......5.5 EZ run on the trails<br>
Sun......7.5 v. slow + 2x1 chin-up<br><br>
29.6 total
 

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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.<br><br><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"><br><br>
..........Plan ..................... What happened<br>
m......... 4.........................4.5, crunches, planks 6 min. Go BOMF<br>
t...........5..........................3, arm curls<br>
w..........r...........................r<br>
t...........3-4.......................r<br>
f...........3.........................3.54<br>
s...........0-3......................r<br>
s...........26.2<br><br><br>
tot.......41.2
 

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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.<br><br>
Running Plan for the week: Actual:<br><br>
Mon....Rest??.............................4.5 miles<br>
Tues...6 Miles/Track Workout.......Rest, core/weights<br>
Wed....7 Miles Easy.....................7.14 miles<br>
Thurs..4.5 Miles/Striders.............6.29 miles<br>
Fri......Rest.................................Rest<br>
Sat.....11 Miles Easy....................6 miles/striders<br>
Sun....4.5 Miles/Striders..............10 miles, core/weights<br><br>
Total...33 Miles............................33.93 miles
 

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

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I have taken slackerability to a new level. In fact, I have reached the highest plane.<br><br>
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.)<br><br>
My plan (loosely)<br><br>
Monday: walk 2.9 miles: <b>completed</b><br>
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. <b>Failure to comply. Nothing.</b><br>
Wednesday: 0530 run; 0715 walk: <b>4 miles run and 2.9 miles walked.*</b><br>
Thursday: 0530: run: <b>Nothing. Hopes are fading. I am the KR flaneur.</b><br>
Friday: walk no run: <b>2.9 miles walked with Veta et al.</b><br>
Saturday: Run for the Brain 5K: <b>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</b><br>
Sunday: kayak (weather permitting)<br><br>
Thanks for keeping us honest, oh fair lady of sans souci-ness!<br><i><b>*</b>It's funny, when your underpants begin to feel too tight, it is quite motivating.</i>
 

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Thanks SS for keeping us in line.<br><b>---------P-----------A</b><br>
M..........XT.............XT<br>
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<br>
W...........???............5 and some crunches<br>
T...........???............30min XT<br>
F...........???.............8 before breakfast and 8 about tea time<br>
S...........???.............6 after breakfast and 6 about tea time<br>
S...........???.............13<br><br>
Total.......................49
 

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Hi SS, and thanks!<br><br>
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.<br><br>
M -- 10 min elliptical, 40 min EZ running on trails. Lovely fall day.<br>
Tu -- 2500 yd swim with 2x(10x50 yd on 1:00 cycle)<br>
W -- 40 min easy running outside, 30 min elliptical with 20 min at "tempo", AHR 161<br>
Th -- 3000 yards swim with 500,400,300,200,100,50 progression, 100ez between reps<br>
F -- 10 min elliptical, 2.5 happy-AT miles at 7:45 pace<br>
Sa -- rest<br>
Su -- 3500 yard swim<br><br>
Total: 9000 yards swimming, about 10 mi running, 120 SSide planks
 

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Thanks SS! RR postedin KR now..<br><br>
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"><br><br>
Mon - Rest (done)<br>
Tues - Rest (done)<br>
Wed - 4 mi recovery (done @ AHR 153... tupid kold!)<br>
Thu - Rest<br>
Fri - 4 mi recovery<br>
Sat - Rest<br>
Sun - 5 mi recovery<br><br>
Total: 13 mi
 

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