the WEEKLY - 12/13-12/19

Dove · Dec 13, 2010

My heart is heavy for Econo and her family as I think about the weekly. Life has so many unexpected turns, we all need to live life fully every day. I have never been a dreamer - I am a goal setter, so...
 
Two weeks ago I asked about your dream running event. This week I challenge each of you to make that event a goal instead of just a dream. Make a plan to achieve that goal. What's standing in your way? What can you do today to get you one step closer to that goal? Let's go after it, turn your dreams into goals before they fade away!
 
It's that busy, busy time of year and miles are hard to come by. I'd like to give special recognition to anyone who made it past the magical 40 miles per week mark: Better than Yesterday, Fortunate One, OrangeMat and Paul. (and Mcsolar who more than doubled it). The Candy Cane award for notable achievement during the second week of December goes to Paul for his OA win in a 5k.
 
Mcsolar: 84 miles including a very nice 10k
Hally: waiting.......
Better than Yesterday: 40.5 miles
Hemercallus: 29.5 miles
Tamster: 22 miles
Fortunate One: 42 miles
Sans Souci: 35 miles
Dove: 30 miles
OrangeMat: 44.4 miles
Paul: 43.3 miles including an overall 5k win!
Evanflein: 15.8 miles

Opie · Dec 13, 2010

Thanks for taking another week, Dove. To run a good 5k and then 10k, but almost certainly not Pints to Pasta in Portland, I will be running more strides and adding drills. Perfect timing for this question because it starts with this week's training. Using this <a href="http://www.runningtimes.com/Article.aspx?ArticleID=17578" target="_blank">video</a> as a guide, I've been asked to do strides, the schoolyard skips, bounds, and the knee up and kick as part of almost all my runs. Intervals will also start soon but not this week. 
 
Day...............Plan...................................................................................................................................................Actual
Monday...5 miles easy at lunch + circuit routine 1 hr. evening..........................................................done-5.63 miles total running + yoga + general cardio & strength work
Tuesday...4 miles fartlek.........................................................................................5k time trial-20 sec. unofficial PR! - 4.11 miles total + a little walking cooldown
Wednesday...rest & massage...................................................................................................................................done
Thursday...circuit routine before work + 5 miles easy at lunch.........................................................done-5.63 miles total running + general cardio & strength work
Friday...XT 1 hr...........................................................................................................................done-40 min. yoga + 20 min. stationary bike
Saturday...9 miles easy............................................................................................................................................done-9 mi.
Sunday...rest...........................................................................................................................................................done
 
Total.......~25 miles.................................................................................................................................24.37 mi. + plenty of other activities

evanflein · Dec 13, 2010

Thanks Dove (and thanks, Opie!). As for what's standing in my way to run Berlin or Prague? Well.. um... money for one. Yeah, that's about it.

Total slacker last week, but I guess after that marathon it's all ok. Time to get back to more active stuff...
 
Monday: 5.4 miles on the treadmill with 3 x .2 mile bits @ 7:30; .5 mile walk
Tuesday: 3.72 miles elliptical (30 min.) and a .5 mile walk on the indoor track at lunch; 4 miles on the treadmill and .5 mile walk after work
Wednesday: 8.2 mile progression run on the treadmill, .66 mile walk (5 minutes pre, 5 minutes post-run)
Thursday: 4 miles elliptical (31:30), .5 mile walk and 15 minutes of U/B weights
Friday: 4 miles mostly easy on the treadmill, .33 mile walk
Saturday: 7.3 hilly miles outside at -14° and a .4 mile walk
Sunday: 10.1 miles on the hilly trail
 
Totals: 39 miles run, 7.72 miles on the elliptical, 2.9 miles walking and some weights

mcsolar99 · Dec 13, 2010

thanks for the thread dove! yes, i'll probably run boston again some day... i imagine marathon running will become less popular sometime soon, and it won't fill up in one day. won't happen this year, maybe i'll qualify for next year soon.
 
proto's holiday vacation starts thursday, so weird weekly schedules, and next two weeks are sort of cut-back weeks.
 
plan / actual
 
m: 10 ez / 9mi 9:15 79f
t: 10 w/10x1k (60s rest) / 10mi w/10x1k, 60s rest: 3:47 avg 
w: 8 ez / 8mi 9:30
t: 22 w/5 @ 6:30 / 22mi 7:49 (no speed)
f: 8 ez / 8mi treadmill 10 min/mi
s: 10 ez / 10mi hilly 7:30
s: 8 ez (flagstaff) / 8mi 8:15 flagstaff
 
target: 76 / total: 75

Hemerocallus · Dec 13, 2010

Thanks Dove!
 
NZ is likely a pipe dream for me, mostly in terms of time and DH's interest. I tried to bring it up to possibly starts some planning, but all I got was a whine that the logistics to fly fish there would be just too much. Sheesh!!!
 
I think I'm going to make this a cut-back week. Still feeling a bit beaten up from yesterday's slog.
 
M............. 3 miles recovery
T.............. spin & core
W............ 7.6 miles
T............. 5.3 miles
F............. core
S............. rest
S............. 9.25 miles
 
Total: 25.15 miles

Tamster · Dec 13, 2010

Thank you Dove! My dream race in your previous thread was a Caribbean cruise where I could run on all those beautiful islands. Well, that will certainly never happen - it's not realistic or attainable for me, but I can set goals for my local races and work towards making those a reality. I have not yet outlined my goals in the 2011 goal thread, but I have a few key races coming up over the next few months that I would like to PR in and I'm getting some advice on how to structure my workouts so I can achieve those goals.
 
mon: rest, just some stretching and foam rolling in the evening
tues: 5 miles (1.5 mi w/u, 3x1min hill repeats, 2.8 mi c/d)
wed: 4.5 miles (44:02)
thur: 5 miles (1.5 mi w/u, 3x4min hill, c/d)
fri: rest
sat: 0 - torrential rain all day foiled my plans
sun: 8.3
 
miles run (goal is to hit around 35 this week) : our nasty wknd weather prevented me from getting in two long runs over the wknd.
Only managed 22.7 miles, but did get in two quality hill workouts.

Sans Souci · Dec 13, 2010

Dove, I've always thought I'm a bit of a dreamer, but when you put it in those terms, I guess I dream and then do. So maybe I'm a bit of a goal setter? Whodathunk?
 
So I'm in for all of them. When do we go to Comrades, Dove? I've reconnected with a friend who's living in Nairobi. Maybe we could do Kilimanjaro while we're over there?
JJJ, Iceland? I'm thinking that's next.
Heme, dang, that's not right. Let's poke your DH's inertia and set a plan in action.
 
Since I'm taking off into the Wild Blue Yonder on Saturday, I won't post my plan. It's a light week. I hope everyone enjoys the holidays and best to everyone in the New Year! May all your dreams and goals come true. <img alt="icon_rendeer.gif" src="http://files.kickrunners.com/smilies/icon_rendeer.gif">

Labduck · Dec 13, 2010

I really do not have any dream races in the same vein as most of you since they seem to be of the marathon variety or longer. Although for some reason, I've always wanted to run the Peachtree Road Race in Atlanta, the world's largest 10K. Not really a dream, just something that would be cool to do. However, I always have goal races. That's what gets my running butt out the door.
 
I'm pretty much rudderless right now, with no running plans to speak of for the foreseeable future. I'll probably snap out of it by January; but then I may not. I don't really care too much right now.

Better than yesterday · Dec 13, 2010

Hi Dove, thanks for taking on another week. Hmmm...there seems to be a pattern here...it's almost like you planned it that way or something.
 
Well, I'lljoin the ranks of those who didn't really have a dream race that I want to run in, in some exotic foreign land. I just want to run faster in next October's USMC Reserve Half Marathon in Colonie - Albany, NY, than I did in 2009. In order to do that I started ramping up my mileage during November, and my plan this week, in order to continue ramping up, is to cut back. Now that might sound like rationalization to the uninitiated, but all us old experienced runner types know it's just the thing. 
 
Monday...................................4.5 recovery pace
Tuesday..................................4.5 easy (pace was more like Long Run pace)
Wednesday.............................5.0 easy
Thursday.................................4.5 5.0 easy
Friday.....................................3.0 easy 0
Saturday.................................10.0 long (32% of total weekly mileage) 0
Sunday....................................0
 
Total Plan................................31.5 miles (23% cutback from 40.5 week last week)
Execution.................................19

OrangeMat · Dec 13, 2010

Thanks once again Dove. I purposely avoided answering your question last week because I think I've already signed up for what might qualify as my "dream" race: the Ragnar Relay in New York, Woodstock to Westchester County this spring. Either that, or it'll be my nightmare... But that's the plan!
 
Mon.....5.5 miles
Tues... yoga, 8.2 miles
Wed.... 8.4 miles
Thur... 4 miles
Fri....... yoga
Sat..... 6.4 miles
Sun.... 8.5 miles
 
totals: 41 miles, 2x yoga

hally · Dec 14, 2010

Thanks Dove and Opie, swamped here will update everything soon
 
Monday=1.5 miles
Tuesday=30 min elliptical
Wednesday=2.25 miles 30 min weights
Thursday=elliptical 20 min weights 10 min
Friday=
Saturday=hiked 2
Sunday=ran 2.1weights 30 min
 
Totals
Ran 5.85
elliptical twice
Weights 3 times
Hiked once

Paul · Dec 15, 2010

Thanks Dove.
 
Dreamer and goal-setter, here. Boston has been a dream and goal. That dream/goal will be complete next April, so I do have to come up with another. Maybe NYC Marathon or Paris Marathon, we'll see.
 
M - rest day - done
T - 8 miles - done
W - 8 miles - done
Th - rest day - done
F - 8 miles - done
Sa - travel day
Su - 14-16 miles planned
________________________________
Total - 40-45 miles
 
Paul

JJJessee · Dec 16, 2010

Thanks again, Dove.
 
I guess I better start learning some Icelandic.
I could visit Bobby Fischer's grave when I go too.
 
M...4.25 
T....aught
W...10.90 with 10.10 @ 9:47 pace
T...aught
F...10.8 tres diffcile
S...aught
S.....16 miles on the neighborhood pavement @9:55 pace
 
JJJ.....41.95

Fortunate One · Dec 16, 2010

Some dreamer I am; I had to go back and look. I said Maui Oceanfront Marathon. To do this one, I have to stay healthy, get in a couple more long runs, and pay at least the minimum amount on my credit cards. Compared to some others, mine should be a piece of cake.
 
SS, my running buddy wants to do Comrades. First he's got to finish his 50-state quest. In fact, that's why I'm going to Maui. When he and his DW went to do Hilo a few years back, he got ill. When he said he was going to Maui and did I want to come, the answer was pretty obvious.
 
Dove, the latest news from Econo is promising.
 
cutback week:
 
M rest
T rest
W rest
T 5 M on TM and volleyball
F 5 M on TM
S. 12 M
S 8 M
 
Total: 30 M, not bad on 4 days running

Dove · Dec 20, 2010

Holiday activities kept me from my normal routine, but I still managed to eek out some mileage
 
Monday: Rest
Tuesday: Rest
Wednesday: weights and 8 miles
Thursday: Rest
Friday: 6 miles
Saturday: 26.2 miles
Sunday: 6 miles and weights
 
Total 46.2 miles, 2 weight sessions

the WEEKLY - 12/13-12/19

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