The WEEKLY for Feb 7 -13

Fortunate One · Feb 7, 2011

Hi KickMasters,
 
Please post your running/crosstraining plans here.
 
Injuries are on my mind. How bad would one have to be to keep you from running?
 
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Tamster: 30.7 M with 3 rest days.
 
JJJessee: 22.9 M in 2 days.
 
Hally: 9.35 M, elliptical twice, weights twice.
 
OM: 14 M, 27 miles stationary bike, 7.2 miles elliptical, 3x yoga. 
 
Heme: 27.6 M, with spinning, core work, and massage.
 
Opie: 27.4 M and some skiing.
 
HappyFeat: 27 M but lots of troublesome niggles.
 
FortunateOne: 23 M and a little snowshoeing.
 
Labduck: {{Lab}}
 
Evanflein: 60.6 M with 21+ M lLR, 3.9 miles walked, 5.1 miles elliptical and weights. 
BTY: MIA this week
 
Paul: 24.9 M with snow shoveling and aftermath.
 
Dove: 36 M and two weighty days. 
 
JJVoo: over 7 hours of running.
 
Baba O'Riley: MIA
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evanflein · Feb 7, 2011

FO thanks for this week, and thanks to BTY for last week.
 
This will be a cutback week for me, a pretty sharp one actually since I've got work travel to Dallas all week. 
 
Monday: Travel Day; no run
Tuesday:
Wednesday: 
Thursday:
Friday: Travel Day (home)
Saturday:
Sunday: 
 
Totals:

OrangeMat · Feb 7, 2011

Oh, FO, your question is just for me, right? <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Well, I'm going to defer to the great wise one, Yogi Berra: it's 90% mental, and the other half is physical.
 
I hope to reintroduce running by the end of the week. Just joined a gym that's less that 2 miles from my house so that I can use the elliptical, so in theory I can walk/jog there and back. We'll see.
 
Mon.......... yoga class, 32 min (3 miles) elliptical
Tue........... 4.4 miles
Wed......... foam roller time, 30 min (3.1 miles) elliptical, lower body/core work, 18 min (4.4 miles) stationary bike, yoga class
Thur.......... 5.6 miles
Fri............ 1.8 miles run to gym, lower body/core work, 30 min (3 miles) elliptical, 1.8 miles run home from gym
Sat........... yoga class
Sun.......... 3.1 miles
 
totals: 16.7 miles running, 9.1 miles elliptical, 4.4 miles stationary bike, 3x yoga

hally · Feb 7, 2011

Thanks FO!
 
Monday=1 mile
Tuesday=30 min elliptical
Wednesday=30 min elliptical 30 min weights
Thursday=
Firday=30 min elliptical
Saturday=2 miles
Sunday=2 miles run 2 miles snow hiking
 
Totals
weights once
elliptical 3 times
Run 5

Dove · Feb 7, 2011

Thanks FO, 
For me, ANY injury calls for a day off or more. I never run through the pain.... In fact I'm a bit of a wimp and when something feels wonky, I shut it down. Injuries and "odd" feelings are occurring with less frequency lately. 
This week work gets in the way of my running although I hope to run in the mountains on Saturday and a small marathon on Sunday. 
Monday: weights and 8 miles of hill repeats 
Tuesday: 0 (work got in the way) 
Wednesday: 0 (work again) 
Thursday: 0 (argh! work!) 
Friday: 7 miles 
Saturday: 14 hilly, muddy, rooty, wet and windy miles 
Sunday: 26.2 glorious sunny miles at Cupids Marathon 
Total: 1 weight session, 55.2 miles running

Tamster · Feb 7, 2011

Thanks FO for pulling double duty and handling two weeks in a row.
 
I'm in Dove's camp on injuries. Even the slightest pain/injury will call for a day or two off. I will run through a few aches if they are short lived (like they subside while I'm running), but once something just doesn't feel 'right' or it's bordering on pain, I'm done for the time being. It's not worth the gamble of something getting bigger or having to take extended time off, so I'll err on the side of caution, probably moreso than most people would.
 
Last week didn't quite work out according to plan. Started feeling run down on Thurs/Fri so ended up taking more days off than I wanted to.
 
goal this week is about 30 miles, with 5 days of running.
 
------------- PLAN -------------------- DONE 
mon: ..... run (ez) .................. 4.4 miles
tues: ..... run (intervals) .......... 4 miles with 3 x 2 min intervals
wed: ...... rest ....................... rest
thur: ....... run (intervals) ......... busy. grrr.
fri: .......... run (ez) ................. busier....grrrrrrerrrrrrrr.
sat: ........ run (long)
sun: ....... rest
 
miles run:

Opie · Feb 7, 2011

Thanks Fortunate One. I'm not known for being cautious about injuries, but now I've learned to tell Brooke exactly what's going on and follow her instructions.
 
This week is subject to the weather again. We have another storm coming, which makes the neighborhood roads terrible, so I'll just post what I know for now...
 
Day................Plan..................................................................................................................................................................Actual
Monday...lunch yoga; after work, 45 min. swimming + 3 mi. easy run...........................................................................................done-3 mi. + the other stuff
Tuesday...5 mi. hills "This should not be an easy run, but you shouldn't kill yourself either."...........................................................done-5 mi.
Wed........rest and watch the snow again...................................................................................................................................done & a little snow shoveling
Thursday...treadmill run............................................................................................................................................................done-6.5 mi.
Friday.......at the last minute, Brooke decided to give me the day off.............................................................................................done
Saturday...hilly 5-mile race.......................................................................................................................done-with warmup & cooldown, 11.3 mi.
Sunday.....swimming.............................................................................................................................................................done-48 minutes
 
Total......................................................................................................................................................................................25.8 miles + the other stuff

Fortunate One · Feb 8, 2011

I say I "listen to my body" and I do somewhat. Like now, I have a sore/tender area on the bottom of one foot and I took Sunday off. I did run 4 M yesterday, though, and the soreness is still there. Do I run as long as it doesn't get worse? Do I avoid running until I'm all better? It would help if I knew what this source of this tenderness was and how long a rest would clear it up. Right now, it's one day at a time.
 
Mon..........4 M
Tue...........Volleyball
Wed.........rest
Thur..........4 M on TM
Fri............5 M on TM with 3 @ tempo pace
Sat...........rest
Sun..........rest
 
Total: 13 M
 
ETA: Friday's run pushed me over the edge. Now I'm sure it's plantar fasciitus and the pain is 3 on a scale of 10. No barefoot walking. Frozen water bottle to roll under my foot. Why, oh why, did I run on Friday when I could feel foot soreness when I started? Be careful out there.

HappyFeat · Feb 8, 2011

I haven't had any injuries like tears or fractures that would force me into not running. I've had to stop running for a couple weeks due to surgery and another couple weeks after getting bucked off a horse and hurting my back. I didn't have a choice either of those times. Until this year, I rarely took a day off from running regardless of what my body might have been trying to tell me. I learned a lot this past year healing up from bursitis of the sit-bones - about listening to my body and taking Rest Days - I take 2 per week now. I'm better at discerning what twinges and pains will work themselves out on the run and which need some TLC.
 
About the foot FO, I'd run as long as it doesn't get worse and ice after running.
 
Plan for this week is to forego any speedwork. I'm antsy to regain my old "usual pace" of 10 mpm, but apparently overdid it introducing speedwork the last two weeks.
 
Monday: 4 miles .... DONE...slowly: 12 mpm
Tuesday: 5 miles .... DONE... progression run: 12, 11:30, 11, 10:40, 10:30
Wednesday: 8 miles .... DONE ...3-mile warm-up: 12, 11:30, 11:20; then 5 miles at 11 mpm
Thursday: 4 miles .... DONE... 1 mile warm-up at 11:30; then 3 miles at 11 mpm
Friday: 5 miles .... 2 miles; then had to abort when Rt AT locked up, reminding me about the "2 rest days" plan.
Saturday: yoga and maybe hiking
Sunday: 10 miles trail running....11 DONE
 
Total: 34 miles

Hemerocallus · Feb 8, 2011

Thanks, FO!
 
Injuries, eh? Now there's something I'm good at! <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> Depends on the type.... an ankle sprain and I'll get back at it pretty quickly. A calf tear.... not so much. 
I'm like Dove with pain. I'm not one to run through it. But I do tend to keep trying to get back running before I really should. The one thing I've gotten much better with is seeking help. I'll go to the physiotherapist next door at the drop of a hat now.... I think they've worked through 11 or so odd injuries with me at this point. It's to the point where I walk in the door and they look at me and say "Cripe, what are YOU doing back here?"
 
This is the first week of my 16 week training plan. It's nice to actually have a plan for a change!
 
 Plan Actual
M......... 5 ............................ 5.2
T.........Gym (core etc)...........10 min spin, & hips/core/abs/stretch
W........ 5 ............................ 5
T ........ 4 ............................ 4.5
F.........Gym (core etc)....... 60 min core/abs/hips/glutes etc
S........ 12 .......................... 12
S....... rest......................... rest
 
Total: 26.7 miles

Paul · Feb 11, 2011

Thanks F.O.
 
M - 8.9 miles
T - Snow day
W - Snow day
Th - 6.2 miles
F - 8 miles
Sa - 0 miles
Su - 14.5 miles
___________________
Total - 37.6 miles
 
Paul

JJJessee · Feb 14, 2011

YIKES!! hope I'm not too late
 
???? of the week. One leg caught in a beartrap.
 
M....0
T....2.6
W...2.6
T....10.10
F...0
S...0
S....28.28 ~7000' of climb ~7200' of elv. lose so it was a net down hill expedition. It went well just slow.
 
JJJ.... 43.58

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