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<p>Trying to come up with a good Weekly question is getting hard as so many great questions have been asked already!  But let's give them this one a few minutes thought ...</p>
<p> </p>
<p>Of all the different types of workouts you do, what is the one workout you think is most important to your running goals?  This could be a run workout such as the Long Run, Tempos, Repeats.  This could also be a non-Runninhg workout if you think that benefits your running the most.</p>
<p> </p>
<p>For me, I really like running Tempo runs, especially continuous Tempos, but Tempo Repeats also.  With the many easy miles I run during the week, the Tempos keep me running Quicker and really help build the Stamina - especially the Mental Stamina - knowing I can GO when everything is saying NO.  (grin)</p>
<p> </p>
<p> </p>
<hr class="bbcode_rule"><p> </p>
<p><strong>Opie</strong> - Trying to get back to running, but in the meantime is doing much Yoga, Bike, and x-training.  Good Job.</p>
<p> </p>
<p><strong>Tamster</strong> - Kayaking!  There's something we don't hear around here mu</p>
<p>ch!  Sounds like fun!</p>
<p> </p>
<p><strong>San Souci</strong> -  Converting Kms. to Miles is one thing, converting Hours to Miles is another.  6.5 hours whatever that might be!  It's gotta be a bunch though!</p>
<p> </p>
<p><strong>McSolar99</strong> - Planned on 59 miles, but we'll have to wait for some updates to know for sure!</p>
<p> </p>
<p><strong>CNYrunner</strong> - 71.3 miles and looking to 80+ for each of the next 3 weeks.  Geez.  I fell injured just writing that!</p>
<p> </p>
<p><strong>Hally</strong> - 80 miles on the bike and 4 running.  Nice week of getting out there.</p>
<p> </p>
<p><strong>Patrick</strong> - 21.37 miles.  Good!</p>
<p> </p>
<p><strong>Millbot</strong> - Sick.  Bleh.  Here's hoping you get over the crud quickly.</p>
<p> </p>
<p><strong>OrangeMat</strong> - OM is running sooooo well.  Glad she's on my VRAA Team!  41.7 miles, yoga, and 18 miles on the Bike!</p>
<p> </p>
<p><strong>LabDuck</strong> - 32 miles and almost all of them Blistering Fast!  Good job but careful there!</p>
<p> </p>
<p><strong>Paul</strong> - 45.6 miles.  It amazing how taking two sleep in days will limit the weekly miles!  Nice 1AG 5K!!!</p>
<p> </p>
<p><strong>BetterThanYesterday</strong> - Very smartly coming off two easy weeks to avoid burn out.  Back at it this week!  29.75 miles.</p>
<p> </p>
<p><strong>Breger1</strong> - 53.6 miles including a brute of an H&H 18 mile LR.  Most weekly miles in a long while.  Paying attention to the achilles.</p>
<p> </p>
<p><strong>Econo</strong> - 46.9 very nice miles; most in IRC.  I wanna run with you!</p>
<p> </p>
<p><strong>Dove</strong> - 63.1 for the week, with most of them Sunday (45 miles) in the Heat no less!  Super.</p>
<p> </p>
<p><strong>Evanflein</strong> - Running her usual hills - 57.3 miles of them actually!  Wow.</p>
<p> </p>
<p><strong>Hemerocallus</strong> - 27.6 miles plus a couple core sessions.  Smart to add those.</p>
<p> </p>
<hr class="bbcode_rule"><p> </p>
<p> </p>
<table border="1" cellpadding="1" cellspacing="1" style="width:90%;"><tbody><tr><td><strong>Day</strong></td>
<td><strong>Planned</strong></td>
<td><strong>Actual</strong></td>
<td><strong>Comment</strong></td>
</tr><tr><td><strong>Mon</strong></td>
<td>0 to 3.5 miles</td>
<td>3 miles</td>
<td>Slow and easy 10:07 pace.</td>
</tr><tr><td><strong>Tues</strong></td>
<td>5 to 7 miles</td>
<td>6 miles</td>
<td>Easy 9:24 pace.</td>
</tr><tr><td><strong>Wed</strong></td>
<td>10 to 13 miles</td>
<td>12.25 miles</td>
<td>Ran easy for 5 miles. Then 1 mile on, 1 mile off. The "on" miles were near tempo. Did not want to risk running hard and hurting the leg.</td>
</tr><tr><td><strong>Thur</strong></td>
<td>5 to 7 miles</td>
<td>6 miles</td>
<td>Slow and uncomfortable.  Ankle is talking to me.  9:53 pace.  Uggghhh.</td>
</tr><tr><td><strong>Fri</strong></td>
<td>9 to11 miles</td>
<td>5.5 miles at GA</td>
<td>Decided to just run and ignore the achiness. Felt sproinky today! Several miles at MP with an overall 9 min/mile pace.</td>
</tr><tr><td><strong>Sat</strong></td>
<td>TBD</td>
<td>5 miles at GA </td>
<td>Run on Palm beach!  Sproinky and nice.  8:55 pace</td>
</tr><tr><td><strong>Sun</strong></td>
<td>TBD</td>
<td>10 miles </td>
<td>10 miles with 3 or 4 near the end at near MP.</td>
</tr><tr><td><strong>Total</strong></td>
<td>30 to 55 miles</td>
<td><strong>47.75 miles</strong></td>
<td>A good week, but I need to build the Long Runs quickly or TCM is gonna be a slow one.</td>
</tr></tbody></table><p> </p>
<p>Bill</p>
 

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<p>Thanks for doing the thread this week Blii.   Seems like maybe a good question for this week is, what is the correct way to misspell your name?</p>
<p> </p>
<p>Oi loik Intervals. </p>
<p> </p>
<p>Building up the miles a bit this week, but hopefully not at the expense of any cross training, stretching or walking.  May have to begin running before sunrise in order to get some of these workouts in.</p>
<p> </p>
<p>Monday.........5.125 inc 1200/800/800/4*200, stretch, core.......<strong>5.125</strong> per plan</p>
<p>Tuesday........5.125 recovery/easy pacing others, strength.......<strong>5.125</strong> per plan, no strength</p>
<p>Wednesday...4 easy plus stretch, core......................................<strong>4.0</strong> recovery, stretch, core, strength</p>
<p>Thursday.......6 inc 2* 2-miles, stretch, core...............................<strong>6.5</strong>, stretch, no core.</p>
<p>Friday............4 easy/recovery, stretch,core, strength...............<strong>.5.5</strong> recovery, stretch, core, no strength</p>
<p>Saturday........Adjust as needed.................................................<strong>6.5</strong> miles long run, stretch</p>
<p>Sunday..........Adjust as needed.................................................<strong>0</strong>, Core, stretch</p>
<p> </p>
<p>Total Plan...........32.5 miles, stretch 6-7 days, core 3-4. strength 3 days (Edited to correct 10% increase typo)</p>
<p>Execution............32.75 miles, stretch 7 days, 4 days core, 2 days strength</p>
 

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<p>I like my weekly tempo run too.  I missed it last week (I missed a lot of running last week) but have it in this week's plan.</p>
<p> </p>
<p>M: <strong>7 M</strong> on TM</p>
<p>T: volleyball</p>
<p>W: <strong>5 M</strong> on TM with 2 @ tempo pace</p>
<p>T: volleyball</p>
<p>F: <strong>4 M</strong></p>
<p>S: <strong>20.5 M</strong>, with 14 on the TM under a ceiling fan</p>
<p>S: <strong>4 M</strong> with humidity hovering in the 90's</p>
<p> </p>
<p>Total:  <strong>40.5 M</strong></p>
 

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<p>Thanks Bill, and what an excellent question!  My first thought is to say intervals, but that isn't quite true.  My biggest benefit comes from intervals ran in conjunction with tempo runs.  Typical of this would be a Monday tempo run at 10K pace, and Thursday intervals at faster than 5K pace.  The benefit is mental as well as physical since I usually have doubts about my ability to do them both in one week.</p>
<p> </p>
<p>Last week was planned as my highest mileage week of my summer training session.  I now begin my taper for Hood to Coast:</p>
<p> </p>
<p>M - 7 mile run up a big gnarley hill...<strong>Actual</strong>: Done...going up was not the problem; I tweaked my calf muscle coming down.</p>
<p>Tu - 5 trail miles...<strong>Actual:</strong> Bailed on this due to calf soreness.</p>
<p>W - off</p>
<p>Th - 5 miles w/ fartleks...<strong>Actual:</strong>  Substituted 30 minutes of interval training on the elliptical.  Hated it!</p>
<p>F - off</p>
<p>Sa - golf tournament...<strong>Actual</strong>:  Walked 7.5 miles while playing.  I was surprised by how far</p>
<p>Su - 10 easy miles...<strong>Actual:</strong> Ran a gingerly 9 miles; paying very close attention to any calf issues.  7:58/mi.</p>
<p> </p>
<p>27 miles planned...<strong>Actual: Only ran 16 miles</strong></p>
 

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<p>And just when you thought all the good questions were gone...I would have to say tempo runs, that is, when I'm able to do them again.  They simulate racing in a way intervals don't, push me to the edge and keep me there.</p>
<p> </p>
<p>This week I get a very slight increase in running and when it's over, I'll only be a week away from the podiatrist appt.</p>
<p> </p>
<p>Day..................Plan......................................................................................................................................................Actual</p>
<p>Monday...lunch yoga; p.m. bike intervals, 12 x 45 sec...............................................................................both done-8.56 mi. cycling in 48:25</p>
<p>Tuesday...3 mile easy run........................................................................................................................................done-3 mi.</p>
<p>Wed........lifting & tempo bike workout......................................................................................................both done-15.88 mi. cycling in 1:16:18</p>
<p>Thurs......rest & deep tissue massage..............................................................................................................................done</p>
<p>Friday.....lunch yoga; p.m. 3 mile easy run...............................................................................................yoga cancelled; 3.06 mi.</p>
<p>Sat.........rest.......................................................................................................................7 min. of toe curls & 1.46 mi. walk</p>
<p>Sunday...90 min. bike ride.......................................................................................................................done-18.73 mi.</p>
<p> </p>
<p>Total.....................................................................................6.06 mi. run as part of 6 hrs., 23 min. of exercise & fastest wk. of cycling</p>
 

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<p>thanks for the thread breger1!  stomach virus cancelled my long run plans, so i came up short last week... but hoping for a quick rebound.  unfortunately i can't donate platelets tomorrow as planned, rats.</p>
<p> </p>
<p>right now the biggest benefits i get are from long runs.  at other times in my training it can be intervals or tempos... but right now the long runs are the hardest for me, the workouts i dread, and the ones that do me the most good.</p>
<p> </p>
<p> </p>
<p>plan / <strong>actual</strong></p>
<p> </p>
<p>m: 3 ez / <strong>3.5 ez</strong></p>
<p>t: 5 w/4x400m (60s) / <strong>4 treadmill</strong></p>
<p>w: 5 ez / <strong>2 treadmill</strong></p>
<p>t: 10 w/ tempo / <strong>8mi</strong></p>
<p>f: 10 ez / <strong>11.5mi</strong></p>
<p>s: 5 ez/ <strong>5 treadmill</strong></p>
<p>s: 16 w/ tempo on saguaro hills / <strong>16.5 w/tempo in saguaro</strong></p>
<p> </p>
<p>target: 54mi / <strong>total: 50.5</strong></p>
 

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<p>Thanks, Beeker! Got my last week totaled up now, finally got that 20 miler though it was hard with the heat we're having. Ha, you'd call it a cool day. I almost melted.</p>
<p> </p>
<p>My favorite runs are without doubt tempos, and also cruise intervals (longer tempo pace repeats). That's probably why most of my runs are too fast... I'm always pushing for that tempo run!</p>
<p> </p>
<p>A cutback week, of sorts.</p>
<p> </p>
<p>Monday: Rest Day and Overeating at work picnic... <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" title=""></p>
<p>Tuesday: 5.6 miles (8:17 average) run, .6 mile walk.</p>
<p>Wednesday: 9.3 hilly trail miles, 8:30 avg pace; .4 mile walk c/d</p>
<p>Thursday: 6.7 miles of hills, ran hard and steady, 8:08 avg pace (wow...); .36 mile walk c/d</p>
<p>Friday: 4.1 miles SEP, .65 mile walk; got that "I'm getting sick" feeling...</p>
<p>Saturday: 8 peppy miles @ 8:17 avg pace, .4 mile walk, then almost 4 hours in the blueberry patch!</p>
<p>Sunday: 1.26 mile warm up, 6.64 mile race (a "long" 10k), 6.1 miles after for 14 miles for the day; .5 mile walk</p>
<p> </p>
<p>Totals: 47.8 miles run, 5.2 miles walked and almost 4 hours blueberry picking</p>
 

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<p>Bill, thanks for the start.</p>
<p> </p>
<p>I don't see any red X,s here at home, but I think I remember seeing them at work but no idea what they are. Mmmm, at work now but no <span style="color:rgb(255,0,0);">red exes.</span></p>
<p> </p>
<p><span>The most important workout depends on the goal race, for longer races 1/2 to full - long runs but they usually have some speed component built in such as fast finish, MP miles embedded, hill repeats etc, shorter races - intervals up to a mile.</span></p>
<p> </p>
<p>                            Plan                    Actual</p>
<p> </p>
<p>M                            3                      <span style="color:rgb(0,100,0);"><strong>  3.28</strong></span></p>
<p>T                             R                        <span style="color:rgb(0,100,0);"><strong>R</strong></span></p>
<p>W                            5                      <span style="color:rgb(0,100,0);"><strong>  5</strong></span></p>
<p>T                             3                       at the beach with GK's</p>
<p>F                           3 or XT               <span style="color:rgb(0,100,0);"><strong>  3.26</strong></span></p>
<p>S                          10 to 12               <span style="color:rgb(0,100,0);"><strong>10.13</strong></span></p>
<p>S                             XT                   <span style="color:rgb(0,100,0);"><strong>  3.18 & XT</strong></span></p>
<p> </p>
<p>TOTAL                  21 - 28                 <span style="color:rgb(0,100,0);"><strong>24.85</strong></span></p>
 

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<p>Thanks for taking over Beeger. I am all updated now.</p>
<p> </p>
<p>Monday=sick</p>
<p>Tuesday=weights 20 min</p>
<p>Wednesday=walk 1 mile</p>
<p>Thursday=ran 2</p>
<p>Friday=ran 2</p>
<p>Saturday=bike 33</p>
<p>Sunday=hike 3</p>
<p> </p>
<p><strong>totals</strong></p>
<p><strong>ran 4</strong></p>
<p><strong>hike/walk 4</strong></p>
<p><strong>bike 33</strong></p>
<p><strong>weights once</strong></p>
 

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<p>Thanks Bill for this new week and to Opie for last week. Right now the workout that engages my brain and body best is a progression/fast finish workout. Boosts my confidence, keeps me alert for when and how pace changes, and ramps up my stamina. I almost said sleep though. I've added 90 minutes of sleeping time by going to bed earlier and it's made a big difference too.</p>
<p> </p>
<p>8/16----am: 6-8 easy pm: 3 with kiddo</p>
<p>8/17----30' wu/3x2 miles @ 6:50 (2:30),4x200 (200)/30' cd</p>
<p>8/18----8 easy</p>
<p>8/19----am: [email protected] 8:00 pm: 3 with kiddo</p>
<p>8/20----20-22</p>
<p>8/21----6 and then going offline until after Labor Day</p>
<p>8/22----10-12</p>
<p> </p>
<p>weights and core 3-4x</p>
 

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<p>Thanks for taking this on, Bill.</p>
<p> </p>
<p>I think I'm going to have to say that my long run has been the most important part of my program up to now.  With the recurrent injuries, I seem to be in constant base-building mode.  My ability to slowly bump up the distance and improve my recovery ability have been the biggest confidence builders for me, and I can feel each time out that I'm getting stronger.</p>
<p> </p>
<p>This week............</p>
<p> </p>
<p>M...... <strong>20 min elliptical + 40 min core/abs/glutes/hams/stretching</strong></p>
<p>T....... <strong>6.5, with 2 miles @8:40 m/m <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;" title=""></strong></p>
<p>W..... <strong>elliptical W/U + 45 min core/abs/glutes/hams/stretching</strong></p>
<p>T......  <strong>5</strong></p>
<p>F...... <strong>20 min spin + 30 min core etc./stretch</strong></p>
<p>S......<span style="font-weight:bold;">4.6 easy</span></p>
<p>S......<strong>11.1 trail</strong></p>
<p> </p>
<p>Total:  27.2 miles</p>
 

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<p>Hi Bill!  I don't seem to have the fortitude to run tempo runs by myself, but I had great success (read: marathon PR) by building BQMP miles into my long runs.  My goal was to run 5 miles easy, then the rest MP for any long run.  I didn't make that goal as the runs went over 15 miles, but it's a great target.</p>
<p> </p>
<p><strong>Ukranian Plan.................................Actual...................................Comments</strong></p>
<p>Mon: rest.........................................yes, thank goodness................I'm tired!</p>
<p>Tue:  6 easy miles............................6.25 blah miles........................nice weather</p>
<p>Wed: big speedwork day...................7.1 with 400m's and a 2000m....poifect</p>
<p>Thu: run with track buddies................0, ankle pain...........................grrr</p>
<p>Fri:  8 (hills)..........................................0, continued ankle pain.........grrr</p>
<p>Sat: 8...................................................10 on a sore anke..................(guilty look)</p>
<p>Sun: 12.............................................0............................................you knew it</p>
<p> </p>
<p>Total <strong>23.4</strong></p>
 

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<p>I think my rest day is the most important part of my running regimen. <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" title=""></p>
<p> </p>
<p>Thanks for the thread, Byll. I think this week should be a cutback week for me, especially since I found myself craving sugar and carbs last night, and today I'm so unmotivated to run at all. The body is definitely talking, and it's saying "take a break!". So maybe my answer to your question isn't such a facetious one after all.</p>
<p> </p>
<p>Mon...... rest</p>
<p>Tues..... 3.75 miles AM, 5.2 miles PM</p>
<p>Wed..... 45 minutes stationary bike</p>
<p>Thur...... 3.25 miles</p>
<p>Fri........ 4 miles</p>
<p>Sat....... 5.5 miles</p>
<p>Sun...... 8 miles</p>
<p> </p>
<p>totals: 29.7 miles, 45 min. stat. bike, no yoga but sufficient rest <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></p>
 

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<p>Since my running goals the last couple years have been simple (just to run and finish a marathon - preferably uninjured) my most beneficial type of running has been the endurance and stamina for long runs.  I have not cared too much about my time to complete my marathon goal, so incorporating some faster speeds into my running hasn't been a big priority, although with my ability this last training cycle to imbed races into my long runs, I guess I inadvertently did get in some speedwork, which paid dividends some marathon day with a 30 min PR.</p>
<p> </p>
<p>I'll do what I can do this week with our forecast of 100 degree temps and smoke filled air from nearby forest fires.</p>
<p> </p>
<p>mon: ..... rest</p>
<p>tues: ..... 4.2 mi</p>
<p>wed: ...... 5.0 mi</p>
<p>thur: ....... 7.0 mi</p>
<p>fri: ......... rest</p>
<p>sat: ....... 7.5 mi</p>
<p>sun: ........ 3.2 mi</p>
<p> </p>
<p>miles run: 26.9</p>
 

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<p><br>
Thanks Bill.<br><br><br><br>
Strength training has been critical to my running. It helps keep my torso upright and lungs open when I start to get tired. Weekly speed work has helped me keep my body fat to a reasonable level..... Too many long runs tend to pack on the fat.<br><br><br><br>
This week....<br><br><br><br>
Monday: walk..........................<strong>3 mile walk</strong><br><br>
Tuesday: 4 miles.....................<strong>3 mile run</strong><br><br>
Wednesday: 6 miles and weights...<strong>6 mile run</strong><br><br>
Thursday: 4 miles....................<strong>3 mile run</strong><br><br>
Friday: weights<br>
...............rest<br>
Saturday: travel<br>
.............travel<br>
Sunday: midnight 51k, but I'll prolly drop it down to a marathon since temps are hovering around 108 in Vegas.</p>
............26,2<br><br><br>
Total: 38.2
 

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<p>Thanks BQbyll.</p>
<p> </p>
<p>Not sure which workout is best for my running goals. I think maybe the LSD's, but also think the small local 5K races really help with both focus and motivation.</p>
<p> </p>
<p>M - 7 miles</p>
<p>T - 8 miles</p>
<p>W - rest day</p>
<p>Th - 7 miles</p>
<p>F - 6 miles</p>
<p>Sa - 13.9 miles</p>
<p>Su - rest day</p>
<p>____________________________</p>
<p><strong>Total - 41.9 miles</strong></p>
<p> </p>
<p>Paul</p>
 

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<p>Just squeaking in.</p>
<p> </p>
<p>M- 0 </p>
<p>T-    2.2</p>
<p>W-   0</p>
<p>T -  3.2</p>
<p>F - 0</p>
<p>S - 4</p>
<p>S  - 5.5</p>
<p> </p>
<hr class="bbcode_rule"><p>JJJ  -14.9 -it's a start.</p>
 
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