[Flounder]

This is a usual post of the other place I go - Post your workouts for the week -<br><br>
M = 8 easy<br>
T = 14 5x(6 minutes hard / 4 easy) - Hard = LAT<br>
W = 8 easy<br>
TH = 16 with last 3 miles progressive to Vo2 Max<br>
F = 7 easy<br>
SA = 22.5 with 16 easy then 5x(5hard / 4 easy) LAT<br>
SU = 9.5 really easy<br><br>
Total 86 miles running + 5.5 hours of other aerobic + 3 core sessions + 5 weight sessions.<br><br>
All paces are still 1 - 1:15 slower than before injury, but this week felt pretty good - Comeback week #4 after a 12 week layoff.<br><br>
Good running to all -

 

[Flounder]

Looks like you will find a thread under "The Race" - I will move mine there!

 

[RichardC]

Mon : 3 mile walk<br>
Tue : 6.5 mile run<br>
Wed : 5.5 mile run<br>
Thu : 4 mile run<br>
Fri- Sat rest<br>
Sunday 13 mile run<br><br>
Week total 29 miles<br><br>
Oh yea one more thing FLOUNDER Holy Shit!!!!!!!! you have ran 86 miles this week!!!!!!!!!!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy">:no tworthy:

 

[kfuller]

It was a good week for me. I currently do 2o miles a week 5 miles by 4 days. Hoping to get up to 30 for race season. Just either don't want to run super long or don't really have the time. I really do just an hour when I do run except on Saturday I am able to get in a bit longer run. Nice running this week.

 

[Alex]

M- 7.1 easy<br>
T- 4 w/ middle 2 at tempo (disaster of a run) (TM)<br>
W- 4.9 easy<br>
Th- 8.1 easy with nasty winds<br>
F- 5 easy with hill bursts (TM)<br>
S- 10.1 easy (felt horrible...very slow)<br><br>
39.2 for the week. Hoping to be a bit above this for the remainder of the winter.

 

[tonya921]

M - 8.43 miles<br>
T - 9.04 miles, with 2.53 miles at 7:53 pace, then 3 miles<br>
at 6:04 pace in bursts of 1/2 miles, with 2 minutes of 7:53<br>
pace in between, ending with 2.01 miles at 7:53 pace<br>
W - 8.33 miles<br>
Th - 8.25 miles<br>
F - 8.34 miles<br>
S - no miles<br>
S - 16.75 miles<br><br>
Total - 59.14 miles, with 38.44 miles elliptical also<br><br>
Plus I'm at 2507 for the year!

 

[kfuller]

I am almost at 1000, but I don't think I will get there this year. Not sure of the complete mileage as the new coolrunning log does not show the total mileage for the year. either that or I don't know how to navigate the site.

 

[tonya921]

kfuller - no, you're right, it doesn't. Luckily I downloaded mine right before all that crap happened so I know what my mileage is at this point. I had 4 years of data in there and I didn't want to lose it!

 

[Phill Mckrevass]

M- Swim 500yds, Bike 12 miles<br>
T-off<br>
W-Swim 500 yds, Bike 7.7 miles<br>
Th-Run 1.5 miles @ 8:40 pace<br>
F-off<br>
S-Run 2.27 miles @ 10:08 pace<br>
Sun- Swim 800 yds, Bike 14 miles<br><br>
Great week for me workout wise...my leg is feeling better and doing more than one sport is helping my all around strength. First week I have hit it hard in a while and I lost 4 pounds this week. I am really excited to see what the new year will bring.

 

[Billy]

OK, I'll play. All were Easy, except I think Tuesday was a progressive, and Saturday was an accidental Tempo.<br><br>
M - 5.3 miles<br>
T - 4<br>
W - 4<br>
R - 0. They always used R for Thursday during college. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br>
F - 5<br>
S - 4.76<br>
S - 9<br><br>
Total: 32.08 miles.

 

[Boyerdavea]

Ok I am in!<br><br>
M - Cycling - 16.96 Miles in 55:27<br>
T - Swimming, 800 meters in 19:11<br>
- cycling, 10.49 miles in 34:09<br>
W - Cycling, 17 miles in 56:10<br>
T - Swimming, 750 meters in 15:08<br>
- Cycling, 12.04 miles in 38:26<br>
F - Running, 3.12 in 27:22<br>
- Cycling, 17.42 miles in 54:24<br>
S - Cycling, 29.69 miles in 1:47:51<br>
S - Rest Ahhhh!

 

[CMJHawk86]

Easy post-marathon week for me last week:<br><br>
M - off<br>
Tu - 2.5 miles elliptical, 28 mins.<br>
W - 2.25 mile walk, 35 mins.<br>
Th - 3 miles elliptical, 34:30<br>
F - indoor soccer, 25 mins., 1.6 miles logged*<br>
Sa - 5.48 mile recovery run, 45:04<br>
Su - indoor soccer, 42 mins., 2.7 miles<br><br>
Miles should step up a little bit this week but will still be easy, esp. with no indoor soccer scheduled again until 12/30.<br><br><br>
* rule of thumb with soccer - 15 mins. on field = 1 mile of running.