The weekly 8/9-15

Opie · Aug 9, 2010

With the cross-training I've been doing, I was wondering: If you know, what percentage of your total time spent in fitness activities is on running? Mine was around 75% for the year but is a little less now. Strength training is up to 2% for the year, from zero before Brooke. Anything along these lines you want to share would be interesting. If I made a mistake or if you're late tallying, just let me know.
 
Hally: 2 miles, a big bunch of bike miles and other good XT
Orange Mat: 38.9 miles, 3x yoga to speak the same language as her body, 15 miles biking
Better than yesterday: 25.75 miles plus some excellent XT but only 1 day of throwing
Dove: 28 miles running, 2 weight sessions, being smart and giving her body a rest
CNYrunner: 82.7 miles incl. a 11.6 mile race, weights & core 3-4x. Wow!
Hemerocallus: 26.6 miles incl. placing in her AG at a trail race! Hung out offline, which is a good place to be sometimes.
mcsolar: 48.5 miles incl. a mid-week LR with intervals. Well done.
Patrick: 19.36 miles, starting to ramp up for the Philly marathon
bylliger: 41.5 miles, as he says, a good cutback week
Opie: 6.22 miles plus some ridiculous & fun XT
Tamster: 14.5 miles, taking a well-deserved cutback after the relay
Millbot: 8 miles, 80 mi cycling, 1x core, so time for a cycling relay
evanflein: 44.7 miles incl. an awesome HM, 2.1 miles walked (plus more while berry picking)
Paul: 54.2 miles incl. a 18-mile LR in some nasty Okie H&H 
Sans Souci: 35.5 miles, 3 hrs yoga and making some awesome big salads Labduck: 24 miles, on vacation, generally stuffing his face and proud of it (I put on a few pounds in Portland-blame it on wj) 
Econo: 45.5 mi. incl. a peppy 17-mile LR!
Fortunate One: 24.5 mi. with a rare break from volleyball because nobody showed up
 
 
Brooke has modified my original training plan, with the only goal this week being to return to running healthy. The marathon training plan she had me on worked really well to prepare me for the relay.
eta-Millbot, I found your observation about weekly time very interesting. I think I'm similar and I'm happy to have the highest time spent exercising in 3 weeks!
 
Day............Plan....................................................................................................Total
<div>Monday.......yoga.....................................................................................................done & 3.48 mi. bike ride with DD!</div>
<div>Tuesday...Lifting & bike workout......................................................................done-18 min. lifting & 8.5 mi. on the bike with intervals</div>
<div>Wednesday...Pool run for about an hour...........................................................................done-1 hr. </div>
<div>Thursday...LIFT..............................................................................................................done-18 min.</div>
<div>...Bike, 5-10 min warm up, 35-40 min tempo-effort (heart rate between 120-140). </div>
<div>5-10 min cool down.......................................................................................................done-12.74 mi..</div>
<div>Friday<img alt="4" class="bbcode_smiley" src="smileys/4" style="width:1px;height:1px;" title="4">...yoga & 2 mi. run................................................................................................done-2.03 mi.</div>
<div>Saturday...Your choice. 90 minutes of pool or bike..........................................done and then some-21.86 mi. cycling</div>
<div>Sunday....rest...............................................................................................................done</div>
<div> </div>
<div>Total.................................................................back up where I belong with 7.6 hrs. exercise incl. 4.2 hrs. on the bike & 2 mi. run </div>

Tamster · Aug 9, 2010

I don't know for sure my percentages, but I would be pretty darn close if I said that 95% was running. I really don't do much else. Maybe hit the gym/weights about once a month. I would like to increase that and start being more well rounded/balanced.
 
mon: .... 3 miles + stretch/core
tue: ...... 0
wed: ......0 + stretch/core
thu: ....... 5.2 mi + stretch/core
fri: ......... 0
sat: ....... 3 miles + 4.5 hrs kayaking
sun: ....... 5 mi TM + leg weights + stretch/core
 
miles running: 16.2

Sans Souci · Aug 9, 2010

Thanks to hally for last week. Thank you, Opie, for this week. Glad things are going well with Brooke.
 
Yoga can occupy 30% or more of a week. It varies. I don't like to drop below two sessions (3hrs), though, even when the mileage goes up. I'm afraid I'll fall apart without it!
 
Better <a href="http://www.youtube.com/watch?v=UypeE3zTwBs" target="_blank">turn this mother out</a> or else this marathon is going to be a fun run.
 
<div>Tuesday: 1hr comfortable</div>
<div>Wednesday: 1hr comfortable + 6x100m strides</div>
<div>Thursday: 15' warm up + 40' of continuous alternating tempo (5' at marathon effort / 5' at 10km effort) + 15' easy</div>
<div>Friday: rest</div>
<div>Saturday: 1hr easy</div>
<div>Sunday: 2h15' steady</div>

mcsolar99 · Aug 9, 2010

thanks for the thread opie. running must be close to 90%; cycling takes more time, but i do it so infrequently. hiking and some core work probably 1% of the total each.
 
plan is to work on some speed this week while maintaining reasonable total miles:
 
m: 5 ez / 3ez
t: 10 w/4x1mi, .5mi jog / 10mi 6:12 avg (6:17, 6:15, 6:03, 6:13) 7:05 avg rest
w: 5 ez / 6mi ez
t: 5 ez / 6mi ez
f: 10 ez / 9.5 ez
s: 10 w/ 2x2mi / 8 w/2x2mi (3min rest) 11:56, 13:04
s: 14 ez / 0 sick
 
target: 59mi / total: 42.5mi

CNYrunner · Aug 9, 2010

Thanks Opie! And Thanks to Hally for last week. Running accounts for 85-90% of my activity time. We do a fair amount of hiking and canoeing (less so this summer). I also do a lot of core, flexibility and strength work, but running is the Dominatrix.
 
A bit of a cutback week this week 
 
8/9---45-60' easy run----5.3 mellow miles with the kiddo
8/10----30' wu/10 x 1 minute full on/1 minute jog/30' cd----10.7 total---sweat fest!
8/11----10 miles steady----11.8 miles at 8:03 pace
8/12----30' wu/3-5 miles at MP/13' cd---10.2 miles total
8/13----60' easy---7.2 miles (61')
8/14----4-5 miles with strides---including pacing the kiddo at the Yankee Candle 5k----8.7 (am and pm runs about 4.3ish each----5k was actually a 3.3 in 20:32 thanks to volunteer who never told us to turn, doubled back and still tried to haul a$$---kiddo did his own thing and hit a new PR. good day even with the ratzen, fratzen snafu
8/15---no Bronx Marathon, buddy injured so ran 17.4 here with miles 11-17 @ 7:16 pace (muted roar)
 
core and weights 3-4x
71.3 for the week---some decent quality and back up into the 80s for the next three weeks....onward!

hally · Aug 9, 2010

Thanks Opie, going to total right after this post!
 
eeek percentage, very low here. Hope to up that this fall though
 
Monday=30 min strength
Tuesday=2 miles
Wednesday=2 miles run weights 30 min 2 miles walk
Thursday=
Friday=
Saturday=rode 42 walk 1
Sunday=rode 38
 
Totals
rode 80
ran 4
walk 1
weights twice

Patrick · Aug 9, 2010

Thanks for the kick-off Opie.
 
Before this marathon training program it was about 90% run but the plan calls for a lot of XT and pre and post run stretching so about 75% run.
 
 Plan Actual
M 3 1.97
T R R
W <img alt="4" class="bbcode_smiley" src="smileys/4" title="4"> <img alt="4" class="bbcode_smiley" src="smileys/4" title="4">.04
T <img alt="4" class="bbcode_smiley" src="smileys/4" title="4"> 4.32
F 3 or XT R
S 8 8.48
S 30' XT 2.64
 
TOT 19 - 22 21.37

millbot · Aug 9, 2010

Interesting question & interesting answers.
 
Here's how my 2010 exercise time breaks down so far:
 
running - 41%
cycling - 25%
walking - 14%
strength & core - 10%
rowing - 9%
 
It's plain to see I've been injured.
 
I'm averaging 6.5 hours of exercise per week this year. When I'm running well, I exercise 8-9 hours per week.
 
M - 20' core
T - 54 mi cycling + 10' lower body
W - 35' easy + 15' upper body
T - 0 - sick : (
F - 0
S - 0
S - 0
 
Total - 0:35 running, 3:15 cycling, 0:45 strength & core

OrangeMat · Aug 9, 2010

Oh man, you guys are so into quantifying!
 
Thanks Opie, though I'm not going to bother trying to figure it out. I run as much as I feel is right for me, and I practice yoga in the same way. If I bothered to try to figure out the numbers, it would set off the anal side of my brain and I'd start to feel I'm not doing enough, regardless of how much I actually do.
 
But it's a good question nonetheless. <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" title="">
 
Mon..... 10.25 miles, yoga
Tues.... 5.8 miles (run/recovery intervals w/group)
Wed.... 6.25 miles
Thur..... 5.5 miles, 3.5 miles, massage (ahhhh!)
Fri....... yoga (i.e. rest day)
Sat...... 3.25 miles, 18.3 miles biking w/MrOM
Sun..... 7.15 miles
 
totals: 41.7 miles, 2x yoga, 18.3 miles biking

Labduck · Aug 9, 2010

Thanks Opie. You might want to go back and check last weeks participants who did post their mileage summaries and add them to the list. You don't want anyone going Econo on you .(ETA: Thanks Opie!)
 
I am probably about 70% running/30% other stuff when I'm not rehabbing. That's just a guess. I could look it up and a break it down like millbot, but I'm not sure I care that much. Maybe tomorrow I'll care more and figure it out...okay I figured it out: 82% run; 18% core/strech. I didn't count golf since it's not in my log.
 
M - 5 miles faster than slow, but slower than tempo...Actual: 5 miles at 7:26/mi
Tu - 6 trail miles...Actual: 6 miles on the Leif Erikson trail at 7:43/mi
W - golf...very blissful
Th - 5 x 800m intervals at 6:00/mi pace...Actual: Nailed 'em! 6 miles total w/ 1 mile barefoot.
F - 7 miles night run (HTC practice)...Actual: Only 6 miles because we went out too fast on a 92°F evening. 7:26/mi
Sa - 7 miles morning run (ditto)...Actual: Ran 9 miles to make up for Friday. 7:57/mi
Su - rest
 
Planned: 30 miles. Total: 32 miles

Paul · Aug 10, 2010

Thanks Opie!
 
I'd say >90% of time with running. The rest with core exercises for my back and a very small amount of swimming. In previous years, as much as 25% biking, but not this year.
 
<table border="1" cellpadding="1" cellspacing="1" style="width:90%;"><tbody><tr><td>Day</td>
<td>Planned</td>
<td>Actual</td>
<td>Comment</td>
</tr><tr><td>M</td>
<td>6-8 miles</td>
<td>7 miles</td>
<td>Hot & humid</td>
</tr><tr><td>T</td>
<td>5-7 miles</td>
<td>7 miles</td>
<td> </td>
</tr><tr><td>W</td>
<td>9-11 miles</td>
<td>0 miles</td>
<td>Slept in</td>
</tr><tr><td>Th</td>
<td>5-7 miles</td>
<td>7 miles</td>
<td> </td>
</tr><tr><td>F</td>
<td>9-11 miles</td>
<td>0 miles</td>
<td>Slept in again </td>
</tr><tr><td>Sa</td>
<td>5K race</td>
<td>5K race + warmup</td>
<td>21:57, 1AG, 7OA</td>
</tr><tr><td>Su</td>
<td>15 miles</td>
<td>19.9 miles</td>
<td>A few extra for missing midweek runs.</td>
</tr><tr><td>Total</td>
<td>>60 miles</td>
<td>45.6 miles</td>
<td>Less than planned, but stll a good week.</td>
</tr></tbody></table> 
 
Paul

Better than yesterday · Aug 10, 2010

Thanks for the thread Opie. 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by OrangeMat <a href="/forum/thread/69380/the-weekly-8-9-15#post_1931995"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> If I bothered to try to figure out the numbers, it would set off the anal side of my brain and I'd start to feel I'm not doing enough, regardless of how much I actually do.
 
</div>
</div>
 
Wow, I wish I'd said that. 
 
VRAA driven week. Not every activity will go into this plan or my brain will explode.
 
I'm coming off of a two-week forced low mileage/low intensity period. I find that if I force three to four of these upon myself annually, I avoid overtraining syndrome, and it also forces me to revisit crosstraining activities like core, stretching, and walking, not to mention re-assessment of fitness level and goals. Stepping it up this week.
 
Sunday..........5.5 miles including multipaced intervals...........................................5.5 including [email protected] pace/2*[email protected] pace/6*[email protected] pace
Monday.........4 miles recovery...............................................................................4.0
Tuesday........5 miles easy (pacing teammates), strength training.........................5.125
Wednesday...Rest or 4 easy..................................................................................5.125 pacing another teammate
Thursday...... 6-7 inc 2*2mi @ 15k pace................................................................6.0, fell off pace though
Friday............Rest.................................................................................................4.0
Saturday........Adjust as needed.............................................................................Stretching, 50 push ups only.
Sunday..........Adjust as needed.............................................................................Stretching and core only.
 
Total plan.............25 miles inc 1 interval workout, 1 strength training, 1 hill workout, lots of stretching and core work.
Execution..............29.75 inc 2 interval workouts, lots of stretching & core.
 
Brian

breger1 · Aug 10, 2010

Right now I am about 100% running. Running every day leaves me little time for any other workout activities. I know this is not great, but it is what it is.
 
Cutback week last week, so it's back to the mileage building and tempo running.
 
Bill
 
<table><tbody><tr><td>Day</td>
<td>Plan</td>
<td>Actual</td>
<td>Comments/Remarks</td>
</tr><tr><td>Monday</td>
<td>4 miles slow</td>
<td>4.4 miles slow</td>
<td>Recovery run at 10:06 pace</td>
</tr><tr><td>Tuesday</td>
<td>6 miles easy</td>
<td>6 miles easy</td>
<td>Easy 6 miles with the running club. Got caught in the rain. Perfect! 9:24 pace..</td>
</tr><tr><td>Wednesday</td>
<td>
10 to 12 miles with4 to 5 at tempo
</td>
<td>12 miles with 5 at Tempo</td>
<td>12 miles altogether at 8:54 pace, Miles 6 through 10 at 7:59, 7:55, 7:48, 7:52, 7:48</td>
</tr><tr><td>Thursday</td>
<td>3 to 5 slow</td>
<td>5 miles slow</td>
<td>
<table><tbody><tr><td> </td>
<td>9:40 pace</td>
</tr></tbody></table></td>
</tr><tr><td>Friday</td>
<td>6 to 7 miles with striders</td>
<td>6 miles easy</td>
<td>9:34 pace. Saving it for the LR on Saturday</td>
</tr><tr><td>Saturday</td>
<td>16 to 19 miles easy</td>
<td>18.2 miles easy</td>
<td>Hot. 82° and 76%. So took it easy just to get the miles in. 9:40 pace.</td>
</tr><tr><td>Sunday</td>
<td>2 to 4 miles slow</td>
<td>2 miles very slow</td>
<td> 
The legs were very locked up early on. Almost could not run! But the loosened up eventually. Achilles is fair</td>
</tr><tr><td>Week Total</td>
<td>47 to 57 miles</td>
<td>53.6 miles</td>
<td>A good week. Woulda been better without the leg aches.</td>
</tr></tbody></table>

Econo · Aug 10, 2010

Hmmm, maybe on average....
10% hiking and other cross training
15% core strength and stretching
75% running, right now.
 
But when I was nursing a sore quad for the past 2 months, I was all over the cross training, and it was great! About 40% running and the rest was swimming, spinning, biking...
 
I'll follow Paul's nice format this week:
 
Ukranian Plan Actual Comments
Mon: easy 3 easy 3.5 wood chip surface, IRC
Tue: 3x800 + 3x200, WU/CD done, 6.7 + core pace was sedate, easy, IRC
Wed: 8 8 MOH, IRC 
Thu: easy 6 6, some speed + core untimed, not superfast, IRC
Fri: 3 + 5x80m 3.5 including 6x 25sec speed bursts are fun, IRC
Sat: 10K race 1 mile warm-up & 10K oof; also hiked
Sun: 12 12 miles pokey slow tired!
 
Total: 46.9

Dove · Aug 10, 2010

I'm similar to Econo.... 75% running, 15% walking, 10% weights. Currently my running includes lots of walk breaks as I prepare for my 100, but I still count it under the running percentage. 
This weekend I begin my final big push for distance. Sunday I have a 12 hour race, then I fly down to Vegas for a midnight 51k the following weekend, the weekend after is Hood to Coast. I'll rest a bit in Sept, do a few easy marathons and call it good. 
Monday: rest........................rest 
Tuesday: 5 miles..................5 miles 
Wednesday: 10 miles............6 miles and weights 
Thursday: rest......................rest 
Friday: 5 miles and weights...rest 
Saturday: rest, maybe walk...7 miles 
Sunday: Transcendence 12- Hour race....45 miles
 
Total: 63 miles, 1 weight session

evanflein · Aug 11, 2010

In the summer I'm mostly running and walking, with other activities like gardening and berry picking in there. I'd like to ride my bike more, but don't seem to find the time for it. In the winter, I still run quite a bit but the cross training steps up, with weight training and elliptical cardio workouts at midday and running in the evening at least 2 to 3 x per week. I know that's not percentages, but that's the way I roll.
 
SS, I love that Parliament clip! They really made those concerts full productions back then.
 
Ok, here we go, this is supposed to be another peak week, and I start it off with a...
 
Monday: Rest Day. I was wiped out, and needed to get to bed early.
Tuesday: 5.4 trail miles with some nice hills, .3 mile walk
Wednesday: 1.5 mile walk at lunch, 10.3 mile run on rolling hills, .33 mile walk c/d
Thursday: 6.4 hilly trail miles at lunch, .33 mile walk c/d
Friday: 4.4 mile, .6 mile walk
Saturday: 10.3 mile tempo run, .4 mile walk
Sunday: 20.1 miles, 8:18 avg pace, hot, hot, hot! Temps got up to 87° while I was out there, in full sun; .2 mile walk before rescued.
 
Totals: 57.3 miles run, 3.7 miles walked

Econo · Aug 11, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Dove <a href="/forum/thread/69380/the-weekly-8-9-15#post_1932324"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> 
I'll rest a bit in Sept, do a few easy marathons and call it good. 
</div>
</div>
 
this cracks me up!

Hemerocallus · Aug 14, 2010

Hi Opie! Thanks for taking the week.... I've been at a friend's cottage since Saturday and off-line. My tally for last week is finally up.
 
I'm figuring about 75-80% running these days, a bit less thru Nov-Dec, and obviously less when injured.
 
Here's how the week's shaping up....
 
M............. rest
T............. 6
W........... 4 + core
T............ 5 + core
F............ rest
S........... 10 trail
S........... 2.6 easy
 
Total: 27.6 miles

Opie · Aug 14, 2010

Good job on that race, Heme! Updated.

The weekly 8/9-15

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