November 19-25 Masters Running and X-training Weekly

Sans Souci · Nov 19, 2007

Happy Thanksgiving, Neighbor. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/usa2.gif" style="border:0px solid;" title="usa2"> 
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.
<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>When we reach 200 points, I'll donate $100 to Patrick's BOMF. I'll add the points to the tally starting next week. A nice Christmas present I hope. 
(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"> ) millbot - 51 miles + lower body, upper body, core w/ 10 min planks. Plan executed to a T. Great week following your 5k PR, millbot. 
ksrunr - 59.25 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?) choovie - 24.9 miles + pilates + yoga and ultra partying with the girls! Where's that teleporter when you really need it? lyndenrunner - 28 miles, including tempo and "mild" progression run. No "Oops" with the rest days. Prescription: Take when needed. "Sensitive" Johnny - 44.000 nonsnork running miles incl. hill repeats and LR of (holding snork ... ow ow ow) 16.17! Mustang Sally - 28.5miles 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) tomwhite - 95 minutes running +150 minutes X-training (incl Arctic hike. Yeah? I'll show you Arctic, Southerner!) [Drum roll] This week's Plank King with 16 minutes!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/occasion14.gif" style="border:0px solid;" title="occasion5"> KenA - 11.5 miles running. AttaBOY, Ken, on the PR LR of 5.5 miles. Yard work is definitely X-training, Ken. Go get 'er this week. Road hawk - 0 miles. Tough week, rh, battling a nasty bug. Hope you've turned the corner and are ready to get back on plan. Econo - 29.6 miles incl intervals and trail (aaah) run, 70 min spinning and 3 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"> Patrick - 37.24 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"> Pie Jones - 33.93 ??? miles in Pie's Weekly debut! (Er, you're suppose-ta bring dessert, Pie. Reverse onus applies.) Plus core and weights. 
rosecoloredglasses - 7.1 miles incl 5k Run for the Brain Vic-TOE-ree!! 8.7 miles walking. Ah, yes. The familiar Call of the Warm Bed. I know it well. Way to battle back from Shrinking Gonch Syndrome, RCG (I blame the dryer). JJJessee - 36++-mile rip-snorting return from 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"> CassadAAmius - 10 miles running (yessss!!!) 9000 yards swimming incl progression and intervals (hoping that's the correct term), showing pooldorks how it's done, 120 SSide planks (yesssss²). Welcome CassadAAmius, esp back to RunningLand. Did you bring Pie? Pro - 27 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"> perchcreek - 13??? apres-marathon burdened-with-cold miles. Steve, are you out with Pro somewhere? Posting discontinued Thursday. Get well soon! mcsolar - 70.5 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. 20mi 7:53 w/10x800m (800jog) 3:18 (3:53jog). Va-voom. Another newcomer; a lemon pound cake would be nice. Labduck - 16 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. dtoce - 48 miles incl. 10-10-11, going by feel to ease back into mileage of 40+. Yep, easy does it. It's time for a streak of injury-less-ness for the Masters. riley0003 - 8.1 miles, 2 miles walking, 5 planks, weights, elliptical, yoga, rowing. Nice mix, Susan. You don't have to participate in this thread, it's just nice to see what everybody is doing. What you must 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"> ) 
Missing you: Rindaroo 
Total: 555.12 miles* (plus an additional 95 minutes running, lots of walking and 35 planking minutes incl. 120 [?] CassadAAmius planks) 
*Masters weekly PR

lyndenrunner · Nov 19, 2007

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

JJJessee · Nov 19, 2007

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

Labduck · Nov 19, 2007

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. 
This week...? 
Monday - 5 easy miles? Nope...10 miles bike + 100 bicycle situps 
Tuesday - swim 1500 meters? Nope...60 mins TrekMill + 120 bicycle situps 
Wednesday - bike? Nope...yardwork 
Thursday - 7 easy miles? Nope...30 mins TrekMill (average incline 18%) + 140 bicycle situps. 
Friday - Outdoor Christmas decorations...yay, they're done! + 150 bicycle situps. 
Saturday - 5 miles w/ 800 intervals? Yeah, right! 50 minutes on the TrekMill. Average HR was 132, max was 170. Man, that thing gives you a workout! + 200 bicycle situps. 
Sunday - off 
Total miles = 0 (same number of points Oregon scored against UCLA - shudder!) 710 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. 
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>

Mustang Sally · Nov 19, 2007

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. 
Monday: 1600m swim swum. And yoga. Not one lousy plank, but plenty of hamstring stretching. 
Tuesday: 50 min run 8.5 km 
Wednesday: 1h yoga Om. 
Thursday: At the track Track over-ruled by cooking. 10k 
Friday: Off 
Saturday 1:20 measly little "long" run 13.3 km 
Sunday :40 recovery 4.75 km Total: 22.6 miles run, 1600m swim, and 1h yoga 
Sal

ksrunr · Nov 19, 2007

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

millbot · Nov 19, 2007

SS, you rock! 
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"> 
Mon .... 8 mi ........... done + lower body + 2 min superman (3 bomf points) 
Tue ..... 6 mi ........... done + upper body + 2 min regular planks (2 bomf points) 
Wed .... rest ........... core with 3 min regular planks & 2 min straight arm planks (5½ bomf points) 
Thu ..... 4 mi race .... 2 mi wu + 4 mi race + 2 mi cd 
Fri ....... 6 mi .......... 6 mi + core + 3 min regular planks & 2 min straight arm planks (5½ bomf points) 
Sat ..... 10 mi ......... 7 achy miles + lower body + 2 min superman (3 bomf points) 
Sun .... rest ............ check 
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"> 
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">

Tamster · Nov 19, 2007

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. 
Monday - 6 miles (6 done + 30 sec plank ea. side + more ab work) 
Tuesday - 3 miles (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">) 
Wednesday - 5 miles (5 done) 
Thursday - tryptophan induced rest day (1.5 mi walk) 
Friday - 10 celebratory miles (6.6 done + planks) 
Saturday - 5 miles (6.5 done with Coach) 
Sunday - rest (2 mile run + other cardio/xtrain + planks) TOTAL MILES= 29.25 miles 
(Friday/Saturday subject to switch days depending on weather - I'd like the 10 mile run to be outdoors) 
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">

TheProFromDover · Nov 19, 2007

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

choovie · Nov 19, 2007

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. 
Mon. 5 miles 4.5 miles + 1 front/straight armed plank held 2 min. (2.5 pts) 
Tues. yoga & pilates Y + P + 7.25 plank pts 
Wed. 8 miles 5.44 miles + 2.5 plank pts + one 2 min reverse plank 
Thur. 6 miles Nope 
Fri. Rest Got er done 
Sat. 8 - 10 miles 9 miles DONE + 3.75 plank points + one 1min reverse plank 
Sun. 3 miles 3.1 miles + 100 crunches +2.5 plnk pts + 2 min rev plank Special request to the plank queen SS: can we get points for reverse planks?? 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">

Sans Souci · Nov 19, 2007

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"> 
Hi, Tammy. There's no way you're getting a pass on the First Post Dessert. Baking's a doddle for you.

mcsolar99 · Nov 19, 2007

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

Patrick · Nov 19, 2007

SS, 
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). 
now for my reverse taper week: 
...............plan.......................what happened 
m..............r.................................r 
t...............3................................. r 
w..............r.................................. r 
th.............4................................3. 13 
f...............5................................. r 
s...............5................................1 hr spin class 
su.............3.................................r , arm curls 
tot............20................................3 .13, + XTrain 
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. 
No planks this week but will start them back up next week and Souci you inspired me and I will match your $100 donation when we hit the 200 point mark.

dtoce · Nov 19, 2007

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) 
M-5 easy (~42+minutes) 
T-7 with 2x2miles moderate (~7:30pace) 
W-3 easy/recovery 
R-Manchester RR with DS2-6 total in the cold-~42+minutes-a pr for the boy 
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 
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! TOTAL-43 miles and no planks 
thanks, SS

CassadAAmius · Nov 19, 2007

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. 
Perhaps: 
M -- 5 EZ, 1000yd swim with 10x50 in ~45s on 1:00 cycle, 100 situps, 4 min SSide planks 
Tu -- 2000 yd swim with 10x100yd in 1:38 on 2:00 cycle 
W -- rest 
Th -- 4 incl 5k TT w. FF. 25:05 pacing CassSon. 
F -- 3000m swim with 2x500m hard and 10x50m hard w/ 10s ress 
S -- 6 EZ on trails by the old HS XC course. 
Su -- 60 min elliptical with 5x5min at tempo effort, 2min recoveries. 3 min SSide planks, 100 situps. 
TotalSS: 15 miles running (woot!), 6300 yds swimming, 60 min elliptical, 200 situps, 7min SSide planks.

tomwhite · Nov 19, 2007

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

Econo · Nov 19, 2007

(rubbing eyes) G'morning everyone... 
Mon...spin & row?.........rowed & spinned, 45 min 
Tue....8.3 commute......4.3 + 4.0 
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 
Thu....rest..................rested 
Fri......eh, maybe 5.......4.6 trails 
Sat....rest...................rested 
Sun....13.1..................13.1 
Total 29.8. (Rounds up to 30!)

riley0003 · Nov 19, 2007

Didn't realize I needed to post. 
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. 
This week so far: 
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. 
Hope I can stick to the plan.... 
Susan <img alt="" src="http://lh6.google.com/riley0003/R0CGColvvCI/AAAAAAAAFVA/SFzYMuPHtf4/s144/DSC02570.JPG" style="border:0px solid;"> 
too bad the tire of the car makes my butt look huge!

Sans Souci · Nov 19, 2007

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

Pie Jones · Nov 19, 2007

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. 
Plan for the Week........................Actual 
Mon. ...6 miles.............................6 miles 
Tue.....4.5 miles/striders..............4.5 miles 
Wed....Rest..................................Rest 
Thur....8 miles-including 8k race....5 miles 
Fri.......Rest..................................5 miles 
Sat......12 miles............................Rest 
Sun.....4.5 miles/striders...............12.5 miles 
Total....35 Miles.............................33 miles

November 19-25 Masters Running and X-training Weekly

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