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<b><span><span style="font-size:medium;">Happy Thanksgiving, Neighbor. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/usa2.gif" style="border:0px solid;" title="usa2"></span></span><br><br>
Planks 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.</b>
<ul><li>"Regular" side and front planks: 1 minute = 1 point</li>
</ul><ul><li>Straight arm side and front planks: 1 minute = 1.25 points</li>
</ul><ul><li>Superman, one-leg with or without mb: 1 minute = 1.5 points</li>
</ul><b><span style="color:#000080;">When we reach 200 points, I'll donate $100 to Patrick's BOMF.</span></b> I'll add the points to the tally starting next week. A nice Christmas present I hope.<br><br>
(Too bad last week's planks were solely for your own ab's benefit. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> )<br><br><br><b>millbot</b> - <span style="color:#0000FF;"><b>51</b> <span style="color:#000000;">miles</span></span> + lower body, upper body, core w/ 10 min planks<span style="color:#0000FF;"><span style="color:#000000;">. Plan executed to a T. Great week following your 5k PR, millbot.</span></span><span style="color:#0000FF;"><b><span style="color:#000000;"><br>
ksrunr</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>59.25</b> <span style="color:#000000;">running miles and VRAA Individual Champion, showing the yutes how to do it! Those new New Balance RC 600s better be flame retardant! (How about a shoe review?)</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">choovie</span></b> <span style="color:#000000;">-</span> <b>24.9</b> <span style="color:#000000;">miles + pilates + yoga and ultra partying with the girls! Where's that teleporter when you really need it?</span></span><br><b>lyndenrunner</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>28</b> <span style="color:#000000;">miles, including tempo and "mild" progression run. No "Oops" with the rest days. Prescription: Take when needed.</span></span><br><b>"Sensitive" Johnny</b> - <span style="color:#0000FF;"><b>44.000</b></span> nonsnork running miles incl. hill repeats and LR of (holding snork ... ow ow ow) 16.17!<br><b>Mustang Sally - <span style="color:#0000FF;">28.5</span></b>miles run, 2400m swim, 1 h yoga. Looking forward to the LT numbers. Take the cutback week and come back raring to continue your speedy progress. (Sorry ... I think we were posting concurrently)<br><span style="color:#0000FF;"><b><span style="color:#000000;">tomwhite</span></b> <span style="color:#000000;">-</span> <b>95</b> <span style="color:#000000;">minutes running</span></span> <b>+</b>150 minutes X-training (incl Arctic hike. Yeah? I'll <i>show</i> you Arctic, Southerner!) [Drum roll] This week's <b>Plank King</b> with <b>16 minutes!!!<br><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/occasion14.gif" style="border:0px solid;" title="occasion5"></b><br><b>KenA</b> - <b><span style="color:#0000FF;">11.5</span></b> <span style="color:#0000FF;"><span style="color:#000000;">miles running. AttaBOY, Ken, on the <b><span style="font-size:medium;">PR</span></b> LR of 5.5 miles. Yard work is definitely X-training, Ken. Go get 'er this week.</span></span><br><span style="color:#0000FF;"><b><span style="color:#000000;">Road hawk</span></b> <span style="color:#000000;">-</span> <b>0</b> <span style="color:#000000;">miles. Tough week, rh, battling a nasty bug. Hope you've turned the corner and are ready to get back on plan.<br></span></span> <span style="color:#0000FF;"><b><span style="color:#000000;">Econo</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>29.6</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles incl intervals and trail (aaah) run, 70 min spinning and <b>3</b> chinups (atta grrrl!) Dare I ask ... "Big Business"? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused"></span></span><br><span><b>Patrick</b></span> - <span style="color:#0000FF;"><b>37.24</b> <span style="color:#000000;">miles incl. Philadelphia Marathon!!! Crunches, arm curls, 6 minutes of planks! Anxiously awaiting results!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"></span></span><br><span style="color:#000000;"><b>Pie Jones</b></span> - <span style="color:#0000FF;"><b>33.93 ???</b> <span style="color:#000000;">miles</span></span> in Pie's Weekly debut! (Er, you're suppose-ta bring dessert, Pie. Reverse onus applies.) Plus core and weights.<b><br>
rosecoloredglasses</b> - <span style="color:#0000FF;"><b>7.1</b> <span style="color:#000000;">miles incl 5k Run for the Brain Vic-TOE-ree!! 8.7 miles walking. Ah, yes. The familiar <i>Call of the Warm Bed</i>. I know it well. Way to battle back from Shrinking Gonch Syndrome, RCG (I blame the dryer).</span></span><br><b>JJJessee -</b> <span style="color:#0000FF;"><b>36++</b><span style="color:#000000;">-mile rip-snorting return from</span></span> <span style="color:#0000FF;"><span style="color:#000000;">the DL plus 60++ minutes X-training and crunches. Another beauty phrase "legs feeling like logs of rancid Spam" shall grace my sig line. Such poetry! <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>CassadAAmius</b> - <span style="color:#0000FF;"><b><span style="font-size:medium;">10</span></b> <span style="color:#000000;">miles</span></span> running (yessss!!!) 9000 yards swimming incl progression and intervals (hoping that's the correct term), showing pooldorks how it's done, 120 SSide planks (yesssss<span style="font-family:'Courier New';"><span style="font-family:Verdana;">²</span><span style="font-family:Verdana;">). Welcome CassadAAmius, esp back to RunningLand. Did you bring Pie?<br></span></span><b>Pro</b> - <span style="color:#0000FF;"><b>27</b> <span style="color:#000000;">miles running, swimming. Stopped all activity on Thursday (or at least posting). There ya be, Caigr. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"></span></span><br><b>perchcreek</b> - <span style="color:#0000FF;"><b>13???</b> <span style="color:#000000;">apres-marathon burdened-with-cold miles. Steve, are you out with Pro somewhere? Posting discontinued Thursday. Get well soon!<br></span></span><b>mcsolar</b> - <span style="color:#0000FF;"><b>70.5</b> <span style="color:#000000;">miles. Hmm. What to highlight in a week chockful of highlights? Oh, yes. The 3 planks. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> Oh, awright.</span></span> 20mi 7:53 w/10x800m (800jog) 3:18 (3:53jog). Va-voom. Another newcomer; a lemon pound cake would be nice.<br><b>Labduck</b> - <span style="color:#0000FF;"><b>16</b> <span style="color:#000000;">miles running, 10 miles biking. Foot not cooperating fully. C'mon FOOT (pleeeease?) Bicycle situps are fine by me; they're a nice add-on to the planks <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> . I just need to assign a degree of difficulty to 'em so they go toward the tally.<br></span></span><b>dtoce</b> - <span style="color:#0000FF;"><b>48</b> <span style="color:#000000;">miles incl. 10-10-11,</span></span> going by <i>feel</i> to ease back into mileage of 40+. Yep, easy does it. It's time for a streak of injury-less-ness for the Masters.<br><b>riley0003</b> - <span style="color:#0000FF;"><b>8.1</b> <span style="color:#000000;">miles, 2 miles walking, 5 planks, weights, elliptical, yoga, rowing. Nice mix, Susan. You don't <i>have</i> to participate in this thread, it's just nice to see what everybody is doing. What you <i>must</i> do, however, is add up your week for me on Sunday. (Don't worry about the car tire; you look great. Do you think this thread makes my caboose look fat? <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><br>
Missing you:</b> <b>Rindaroo</b><br><br><span style="font-size:medium;"><br>
Total: <b>555.12</b></span> <span style="font-size:medium;"><b>miles*</b></span> <span style="font-size:medium;"><span style="font-size:small;">(plus an additional 95 minutes running, lots of walking and 35 planking minutes incl. 120 [?]</span></span> CassadAAmius planks<span style="font-size:medium;"><span style="font-size:small;">)</span></span><br><br>
*Masters weekly PR
 

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Thanks again SS,<br><br>
Mon-6.5 @ 8:02<br>
Tue-5 @ 8:00<br>
Wed-8 @ 8:46<br>
Thur-5 @ 7:41<br>
Fri-Rest<br>
Sat-10K @ 7:23<br>
Sun-8 @ 7:35<br><br>
Total= 38.5 miles
 

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Thanks Souci,<br>
for everything<br><br>
--------Plan----------Actual<br>
M.......Rest................rest<br>
T........12...................12 sloooowly<br>
W.........7....................4 by 8am<br>
T..........4....................4.5<br>
F........Rest.................rest<br>
S.......<a href="http://www.harlanwebsitedesign.com/mountainmasterstrailrun/info.html" target="_blank">16M Trail Race</a>....16<br>
S..........3.....................3<br><br>
TOTAL........................39.5<br><br>
I'm thinking 12 and perhaps 7 may be too much too late for next Sat. Might need a shave.
 

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Dearest SS, my workout schedule has been thrown out the window due to my stoopid foot. Last week I ran 16 miles, and biked 10 miles.<br><br>
This week...?<br><br>
Monday - 5 easy miles? Nope...<b>10</b> miles bike + <b>100</b> bicycle situps<br>
Tuesday - swim 1500 meters? Nope...<b>60</b> mins TrekMill + <b>120</b> bicycle situps<br>
Wednesday - bike? Nope...yardwork<br>
Thursday - 7 easy miles? Nope...<b>30</b> mins TrekMill (average incline 18%) + <b>140</b> bicycle situps.<br>
Friday - Outdoor Christmas decorations...yay, they're done! + <b>150</b> bicycle situps.<br>
Saturday - 5 miles w/ 800 intervals? Yeah, <i>right!</i> 50 minutes on the TrekMill. Average HR was 132, max was 170. Man, that thing gives you a workout! + <b>200</b> bicycle situps.<br>
Sunday - off<br><br>
Total miles = <b>0</b> (same number of points Oregon scored against UCLA - <i>shudder!</i>)<br><br><b>710</b> bicycle situps. I did a basic front plank for about 3 minutes, but it didn't do much for me. I'll stick to the bicycle situps.<br><br>
Hmmm, about the planks, please don't be mad, but for abs I really prefer bicycle situps. Been doin' them for over 20 years, and I think the dynamic aspect of them is most beneficial for me. Apparently, I'm not the only one who prefers them. <a href="http://exercise.about.com/od/abs/ss/abexercises.htm" target="_blank">Top Ten Ab Exercises</a>
 

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Hey! I, like, added and converted and every-t'ing! Oh, well. I'm being put out to pasture on a recovery week I don't want. Phooey. When the LT numbers come in, though, I'll be so busy playing with them that I won't mind so much.<br><br>
Monday: 1600m swim <b>swum. And yoga.</b> Not one lousy plank, but plenty of hamstring stretching.<br>
Tuesday: 50 min run <b>8.5 km</b><br>
Wednesday: 1h yoga <b>Om.</b><br>
Thursday: At the track <b>Track over-ruled by cooking. 10k</b><br>
Friday: Off<br>
Saturday 1:20 measly little "long" run <b>13.3 km</b><br>
Sunday :40 recovery <b>4.75 km</b><br><br><b>Total: 22.6 miles run, 1600m swim, and 1h yoga</b><br>
Sal
 

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Monday 6 a.m. (done @ 7:15 pace)<br>
Tues. mid week long run 12 miles (done @ 8:40 pace)<br>
Wed 6 a.m. (done)<br>
Thurs. Turkey Chase 4.1 race/ 5K +1 plus warm up cooldown 24:17/7 miles total<br>
Fri. 8 miles (changed it to 15 due to Sat forecast - done)<br>
Saturday 15 miles (changed to 8 miles due to Fri.!)<br>
Sunday - off<br><br>
total for week 54 miles
 

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SS, you rock!<br><br>
Labduck, sorry about your foot. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br><br>
Mon .... 8 mi ........... done + lower body + 2 min superman (3 bomf points)<br>
Tue ..... 6 mi ........... done + upper body + 2 min regular planks (2 bomf points)<br>
Wed .... rest ........... core with 3 min regular planks & 2 min straight arm planks (5½ bomf points)<br>
Thu ..... 4 mi race .... 2 mi wu + 4 mi race + 2 mi cd<br>
Fri ....... 6 mi .......... 6 mi + core + 3 min regular planks & 2 min straight arm planks (5½ bomf points)<br>
Sat ..... 10 mi ......... 7 achy miles + lower body + 2 min superman (3 bomf points)<br>
Sun .... rest ............ check<br><br>
Plan: ~38 miles, 4-mile PR, XT with 10+ bomf points, drop ½ pound during Thanksgiving week <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br>
Reality: 35 miles, 4-mile PR, upper & lower body & core, 19 bomf points, down ½ pound <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute">
 

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I love this weekly training thread but haven't participated before, but I'd like to give it a shot. I doubt I can stay with the plan all week, as there always seems to be something that interferes with what I think I am going to do in any given week, but we'll give it a shot.<br><br>
Monday - 6 miles <b>(6 done + 30 sec plank ea. side + more ab work)</b><br>
Tuesday - 3 miles <b>(3.15 done + various ab work, incl planks <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">)</b><br>
Wednesday - 5 miles <b>(5 done)</b><br>
Thursday - tryptophan induced rest day <b>(1.5 mi walk)</b><br>
Friday - 10 celebratory miles <b>(6.6 done + planks)</b><br>
Saturday - 5 miles <b>(6.5 done with Coach)</b><br>
Sunday - rest <b>(2 mile run + other cardio/xtrain + planks)</b><br><br><b>TOTAL MILES= 29.25 miles</b><br><br>
(Friday/Saturday subject to switch days depending on weather - I'd like the 10 mile run to be outdoors)<br><br>
ETA: Excuse my bad manners for coming to this party w/o bringing a hostess gift to share with everyone. I made a lovely caramel apple pie with fresh homemade vanilla bean ice cream for you all. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 

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Oh crap was slacking on the post front!<br>
I did get in 20M more.<br>
It's the offseason!<br><br>
This week is, uuum, more slacking. But I will post it, I promise! Honest!<br><br>
cCriag<br><br>
M - This morning another 2000 yds with O.<br>
T - Slacking<br>
W - 2000 yds 4x100 all at 1:45 (30 sec rest).<br>
Th - Turkey Trot 19:10 6th OA.<br>
F - 30 min+, let's say 4M<br>
Sa - 11M. 5.5 easy / 5.5 about 7's.<br>
Su - yardwork<br><br>
18 Total
 

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Wait a sec...we have to time our planks now? Oh boy, I'm going to have a hard time keeping track of those in yoga class.<br><br><br>
Mon. 5 miles <b>4.5 miles + 1 front/straight armed plank held 2 min. (2.5 pts)</b><br>
Tues. yoga & pilates <b>Y + P + 7.25 plank pts</b><br>
Wed. 8 miles <b>5.44 miles + 2.5 plank pts + one 2 min reverse plank</b><br>
Thur. 6 miles <b>Nope</b><br>
Fri. Rest <b>Got er done</b><br>
Sat. 8 - 10 miles <b>9 miles DONE + 3.75 plank points + one 1min reverse plank</b><br>
Sun. 3 miles <b>3.1 miles + 100 crunches +2.5 plnk pts + 2 min rev plank</b><br><br><b>Special request to the plank queen SS: can we get points for reverse planks??</b><br><br><b>Counting reverse planks @ 1pt/1min, I think I end up with a total of 23.5 plank points and 22.04 miles plus the usual Y & P. More plank points than miles this week. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"></b>
 

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Discussion Starter · #11 ·
choovie, ballpark it and round up. It's to help out Patrick's BOMFers; not meant to be a PITA. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Hi, Tammy. There's no way you're getting a pass on the First Post Dessert. Baking's a doddle for you.
 

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pf chang -7 weeks<br>
kinda off the radar; but general idea is fewer miles and more quality<br><br>
-- missed the quality part, but successfully ran fewer miles.<br><br>
m: 5 ez 9:00 pace<br>
t: 8 ez 8:22<br>
w: 3 ez 8:13<br>
t: 5 ez 8:33<br>
f: 12.5 w 8 at 6:43<br>
s: 6 ez trails 9:13<br>
s: 21 ez 8:25<br><br>
total: 60.5
 

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SS,<br>
Thanks for your wonderful generosity as the famous philosopher DE said "Every time we love, every time we give, it's Christmas." and thanks for starting this thread one more time. The race was not pretty for my PW time but I promise to write a report tomorrow with all of the gory details( no injuries but lotsa pain).<br>
now for my reverse taper week:<br><br>
...............plan.......................<b>what happened</b><br><br>
m..............r.................................r<br>
t...............3................................. r<br>
w..............r.................................. r<br>
th.............4................................3. 13<br>
f...............5................................. r<br>
s...............5................................1 hr spin class<br>
su.............3.................................r , arm curls<br><br>
tot............20................................3 .13, + XTrain<br><br>
reverse tapering, the top of my right foot was very sore friday and saturday so the BOMF spin class, my first time spinning, was a nice diversion. It took me a little while to get used to the free spinning wheel and it jerked my sore foot some. My right foot is better now but the top of my left foot is sore. This is recurring issue, has happened a few times in the past. Last time was almost 3 years ago. Since it is so infrequent and doesn't last long, I didn't worry about t too much. I am fortunate that this is my only "injury" issue but would like to know what is going on.<br><br>
No planks this week but will start them back up next week and <span style="font-size:medium;"><span style="color:#FF0000;"><b>Souci you inspired me and I will match your $100 donation when we hit the 200 point mark.</b></span></span>
 

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Su-3+ miles running back and forth on LI cc course watching the kids at Jr. CC olympics...DS2 had his 3K PR in 13:28 (7:15pace)-not too shabby for 10yo (placed 37th OA-top 20 go to nationals)<br>
M-5 easy (~42+minutes)<br>
T-7 with 2x2miles moderate (~7:30pace)<br>
W-3 easy/recovery<br>
R-Manchester RR with DS2-6 total in the cold-~42+minutes-a pr for the boy<br>
F-11=3 easy on the TM at the gym, with 90 min workout (total body) and 8 miles on the road-2x2miles at ~7:30<br>
Sa-8 miles with 2x2miles at ~7:30-2nd of 3 call days...sleep early-my whole body is sore from my first gym workout since July-ug!<br><b>TOTAL-43 miles and no planks</b><br><br>
thanks, SS
 

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ThankSS. Will try to bump up the miles a bit more while trying to develop abs of steel rather than abs of gravy and mashed potatoes.<br><br>
Perhaps:<br><br>
M -- 5 EZ, 1000yd swim with 10x50 in ~45s on 1:00 cycle, 100 situps, 4 min SSide planks<br>
Tu -- 2000 yd swim with 10x100yd in 1:38 on 2:00 cycle<br>
W -- rest<br>
Th -- 4 incl 5k TT w. FF. 25:05 pacing CassSon.<br>
F -- 3000m swim with 2x500m hard and 10x50m hard w/ 10s ress<br>
S -- 6 EZ on trails by the old HS XC course.<br>
Su -- 60 min elliptical with 5x5min at tempo effort, 2min recoveries. 3 min SSide planks, 100 situps.<br><br>
TotalSS: 15 miles running (woot!), 6300 yds swimming, 60 min elliptical, 200 situps, 7min SSide planks.
 

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..thanks SS//.......since I've always done planks for time<br>
,,,,,I'll pass my Crown to a Plank Newbie,<br>
to thus encourage them......<br>
(how typical of me...<br><i>''It's Good to be The King''</i>)<br>
========<br>
Sun-------doodley squat<br>
Mon-------rest/weights<br>
Tues====>>THE CRUD.....<i>but I can still do planks</i><br>
Wed<br>
Thurs<br>
Fri<br>
Sat<br>
======<br>
planks3/3/3/3/3/4/3=22min<br><br>
=========<br>
TOTAL<br>
RUN-0<br>
XTN-0<br>
PLANKS-38-miles<br><br><br>
ok,<br>
I just made that last part up
 

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(rubbing eyes) G'morning everyone...<br><br>
Mon...spin & row?.........rowed & spinned, 45 min<br>
Tue....8.3 commute......4.3 + 4.0<br>
Wed...4 speed.............4 x 400 with The Administrator <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy">, 3.75<br>
Thu....rest..................rested<br>
Fri......eh, maybe 5.......4.6 trails<br>
Sat....rest...................rested<br>
Sun....13.1..................13.1<br><br>
Total 29.8. (Rounds up to 30!)
 

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Didn't realize I needed to post.<br>
Last week as follows: Tuesday, 2.5 miles run and 1 mile walk; Thursday weights including 5 side planks; Friday 2.5 miles run and 1 mile walk; Sat 1 hour yoga; Sun 5K race after 45 mins elliptical and 10 mins rowing.<br><br>
This week so far:<br>
Monday, nothing except physical therapy. Plans for rest of week: Tuesday 3 miles run and 1 mile walk; Wednesday weights and abs including side planks; Friday 3 miles run and 1 mile walk; Sunday 3 miles run and 1 mile walk plus weights.<br><br>
Hope I can stick to the plan....<br>
Susan<br><img alt="" src="http://lh6.google.com/riley0003/R0CGColvvCI/AAAAAAAAFVA/SFzYMuPHtf4/s144/DSC02570.JPG" style="border:0px solid;"><br>
too bad the tire of the car makes my butt look huge!
 

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Discussion Starter · #19 ·
Dale, I think somehow I neglected to turn to page 2 on last week's thread and missed you! Gotcha now. So sorry.<br><br>
With that omission (and others) now corrected and Susan back on track, I've updated the total.
 

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Not that it matters, but I notice we are working with apples and oranges here, since folks like dtoce start their running week on Sunday, and others like myself perceive the week to start on Monday. Then there is Choovie, who has 8 days in hers. Must be a Montana thing during non-daylight savings time periods.<br><br>
Plan for the Week........................Actual<br><br>
Mon. ...6 miles.............................6 miles<br>
Tue.....4.5 miles/striders..............4.5 miles<br>
Wed....Rest..................................Rest<br>
Thur....8 miles-including 8k race....5 miles<br>
Fri.......Rest..................................5 miles<br>
Sat......12 miles............................Rest<br>
Sun.....4.5 miles/striders...............12.5 miles<br><br>
Total....35 Miles.............................33 miles
 
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