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Discussion Starter · #1 ·
<p>Post your plan, then the actual mileage and x-training. </p>
<p> </p>
<p>I have enjoyed getting into trail running and ultra-marathoning.in the last year and a half.  If you don't run on trails, what is your main reason for not doing so? If you do, congratulations--you get a pass this week.<br><br>
Better than yesterday… 10 mi running, ~ 30 mi kayaking, 6 mi canoeing; nice intervals<br><br>
breger1… <strong>40.25</strong> miles in the heat<br><br>
CNYrunner... <strong>63.1</strong> mi., core, and weights; this is what passes for post-race recovery<br><br>
Dove... 35 mi in a cutback week<br><br>
Econo... 20.6 mi running, 5000y swimming, 1 hr spining, core work; road to to enjoy Famous Potatoes<br><br>
evanflein... <strong>53.8</strong> mi running, 3.7 mi walking, gardening, and housework<br><br>
hally... no report<br><br>
Hemerocallus 21.15 mi plus core, spinning; hardware paid for with an ankle sprain<br><br>
Ileneforward… we'll leave the light on for ya<br><br>
janie b good ...17.90 mi; smart to stop with lightning around<br><br>
JJJessee... <strong>52.17</strong> mi, including the Rattlesnake 50K<br><br>
Fortunate One... 23 mi in cutback week<br><br>
Hemerocallus... 23.5 mi with trail time to get ready for a fall 25K<br><br>
Labduck... 26.5 mi including intervals<br><br>
mcsolar99… <strong>40.5</strong> mi, 28 bike; nice hill training<br><br>
millbot... no report<br><br>
Opie... 25.02 mi and rowing, lifting, softball<br><br>
OrangeMat... 7.35 m running, 2.5 mi walking, 3 hrs. stationary bike, 2x yoga<br><br>
Patrick... 8.48 mi<br><br>
Paul... 29.5  mi and spending time in the Big Easyl<br><br>
Pie Jones... 20 running, 22 biking; nicely balanced<br><br>
ripvanracer... <strong>41.17</strong> mi and 2 humid 5 mile races<br><br>
Sans Souci... <strong>44.3</strong> mi, 6 hrs yoga; enduring some hot weather<br><br>
Tamster... no report</p>
 

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<p>Hi Fortunate One</p>
<p> </p>
<p>I love running on trails and try to get out to our state park about once a week for some hilly single track.  The race I just ran had 4 miles on flat, paved rail trail but one mile on hilly wet, muddy grass in a park  with a few roots sticking up.  I loved it and passed a couple runners that mile but I am afraid to do a whole race because of the chance for injury.</p>
<p> </p>
<p>I am going to go a little easier this week as I have been racing a lot and I have a goal 4 mile race on friday.  The weather is supposed to be hot and humid so a pr may be out the window.  I may also do a 5 mile race next sunday if my legs hold up.</p>
<p> </p>
<p>sun-off</p>
<p>mon-8.43 59:56</p>
<p>tue-off</p>
<p>wed-6 miles including 19:35 trail 5k</p>
<p>thu-off</p>
<p>fri-12 miles including 23:20 4 mile race</p>
<p>sat-off</p>
<p> </p>
<p>Ended the week with 26.43 miles and a huge masters 4 mile pr</p>
<p> </p>
 

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<p>I love running on trails! I just don't seem to do it as often as I'd like. My favorite marathon/ultra course is the Equinox, and that's a mix of single track, 4-wheeler tracks and old mining roads, with some regular roads thrown in there, too.</p>
<p> </p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Ok, beginning the first of a two week taper week for my 16.5 mile hilly trail race. I've never really "tapered" for this race, but this coming Saturday is an 8k race that I'd like to do well at, but don't expect a PR (different course). I may do some increased intensity (i.e., more hills) but less distance these next two weeks.</div>
<p> </p>
<p>Monday: 4 miles elliptical (32:47), .5 mile walk, 15 min. abs/core</p>
<p>Tuesday: 6.1 miles, easy pace/effort (8:42), .3 mile walk</p>
<p>Wednesday: 8 miles of rolling hills, 8:29 avg pace, .4 mile walk</p>
<p>Thursday: 6.1 miles with .5 mile repeats @ 3k pace, 2 min. recovery (8:02 avg pace), .4 mile walk</p>
<p>Friday: <span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;color:rgb(68,68,68);">3.3 miles easy with some fartlek style striders, .4 mile walk</span></p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Saturday: .6 mile warm-up, 4.8 mile race (34:35) and 3.2 mile run afterwards for 8.6 miles total</div>
<p>Sunday: 14.2 mile hot and thirsty run, .2 mile walk c/d</p>
<div> </div>
<p>Totals: 46.3 miles run, 2.3 miles walked, 4 miles on the elliptical and just one abs/core workout</p>
 

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<p>I'm pretty much the same as Erika about trails.  I am having second (or 3rd or...) thoughts about Hartford.  There is a marathon, Spirit of Survival, about an hour and a half from here the same weekend that I might do instead.  Paul & I ran the half last year.  It has a pretty tough elevation profile.</p>
<p> </p>
<p>Day....................Plan.............................................................................................Actual</p>
<p>Monday...easy day-yoga only...................................................................................done-45 min. yoga</p>
<p>Tuesday...a.m.-lifting; p.m.-warm up, {Sprint 200 meters, jog 100} x 4= one set</p>
<div>.................................Three sets, 2-3 min rest between sets, cool down.....................done-20 min. lifting; ran 4.83 mi.</div>
<p>Wednesday...4 mi. easy.........................................................................................done-4 mi. treadmill</p>
<p>Thursday...hard day-a.m.-lifting; p.m.-6 mi. with tempo..................................done-40 min. lifting session with Brooke; ran 6.25 mi.</p>
<p>Friday...yoga & 6 mi. easy......................................................................................done-40 min. yoga; 6 mi. treadmill</p>
<p>Saturday...13 mi.....................................................................................................11 mi.</p>
<p>Sunday...rest day except for maybe softball..............................................................softball-batting .800!</p>
<p> </p>
<p>Totals......34 miles.................................................................................................XT & ran 32.08 mi.</p>
 

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<p>thanks for your work on this fortunate one.</p>
<p> </p>
<p>i occasionally run a 9mi trail but it's a drive from my house; unfortunately the two trails near my house are just too rocky.  i ran 6mi on one of them, and felt as if i'd done 6mi of that football tire drill.  i don't want to take that injury risk.  when i lived in new mexico at our observatory in sunspot, more than half of my mileage was on the great dirt trails there.</p>
<p> </p>
<p>m: 4 / <strong>3mi treadmill</strong></p>
<p>t: 8 w/intervals / <strong>6mi 8:30</strong></p>
<p>w: 4 / <strong>3mi ez</strong></p>
<p>t: 8 / <strong>6mi 8:30 + 14 cycle</strong></p>
<p>f: 10 / <strong>8mi ez + 14 cycle</strong></p>
<p>s: 8 / <strong>7.5 w/ 5k @ 19:57</strong></p>
<p>s: 14 / <strong>14mi 8:05pace + 18.7 cycle (18.1mph)</strong></p>
<p> </p>
<p>target: 56 / <strong>total: 47.5mi run + 46.7mi cycle</strong></p>
 

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<p>Let me add my thanks too FO!</p>
<p> </p>
<p>I run trails in the Portland area during the summer as a break from the afternoon heat.  I am not fond of them since they are either rock or hard packed clay.  My knees, ankles, feet, and back are trashed for days afterward.  But it's at least 20°F cooler than the asphalt paths, so I did like them for that.</p>
<p> </p>
<p>M - 5 fast....<strong>Actual:</strong> 5 miles in 35:45</p>
<p>Tu - 5 trail miles....<strong>Actual</strong>: 5.5 miles in about 48 mins.  Legs were trashed afterwards, but maybe that's good.</p>
<p>W - off</p>
<p>Th - 5 miles w/ fartleks...<strong>Actual:</strong> 5 easy miles with four 1/2-mile fartleks at 5K pace.  7:22/mi overall.  Plus 1 mile barefoot for a cool down.</p>
<p>F - off</p>
<p>Sa - 11 miles...<strong>Actual:</strong> 11.25 miles at 8:06/mi on leaden legs.  Ugh.</p>
<p>Su - off</p>
<p> </p>
<p>Plan: 26 miles...<strong>Actual: 27.75 miles</strong></p>
 

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<p>HI FO, Thanks for taking this on again.</p>
<p> </p>
<p>I've enjoyed running on trails sporadically. Don't know why I don't do it more often.</p>
<p> </p>
<p>M               <strong>4.13</strong></p>
<p>T                <strong>2.32</strong></p>
<p>W</p>
<p>T             <strong>   4.24</strong></p>
<p>F               <strong>3.35</strong></p>
<p>S                Volunteering at BOMF 20 in 24  24 Hour race <a href="http://philadelphia.backonmyfeet.org/release-stroehmann-back-on-my-feet-20in24.html" target="_blank">http://philadelphia.backonmyfeet.org/release-stroehmann-back-on-my-feet-20in24.html</a>  Temps are expected to be in mid 90"s both Sat and Sun</p>
<p>S</p>
<p> </p>
<p>TOT          14.04</p>
 

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<p>Thanks, FO.</p>
<p>Occasionally I'll run pavement getting ready for a road race, and the last little stretch home,  but I'm probably 95%+ on dirt.</p>
<p> </p>
<p><strong>M......4 w/about [email protected]~ HM effort</strong></p>
<p><span style="color:#808080;">T......6</span></p>
<p><span style="color:#808080;">W....8</span></p>
<p><span style="color:#808080;">T......4 easy</span></p>
<p><span style="color:#808080;">F.....??? possible fastpack</span></p>
<p><span style="color:#808080;">S.....??? possible fastpack</span></p>
<p><span style="color:#808080;">S.....3 easy</span></p>
 

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<p>Thank you FO for taking on two wks. I'm glad you remembered because I haven't been around much the last couple weeks to give reminders.</p>
<p> </p>
<p>The last few wks I've been doing mostly trail running because the camps I've been working at only have trails, up in the mountains. I do have some shorter BLM trails near my house and I've been running those lately also. I do enjoy running on them.</p>
<p> </p>
<p>After an almost non-existent running week last night (lots of exercise at camp, but just not continuous running), I need to re-focus this week. Not sure what my plans will be for sure, but I need to get in at least 4 days of running and get back into the 20's.</p>
<p> </p>
<p>mon: ....... 5.2 miles at the track</p>
<p>tues: ....... 3.1 miles </p>
<p>wed: ....... 3.2 miles at the track</p>
<p>thu: ........ rest</p>
<p>fri: .......... rest</p>
<p>sat: ........ 10K trail race</p>
<p>sun: ........ rest</p>
<p> </p>
<p>total miles: 17.7 mi</p>
 

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<p><br>
Thank you again, FO,</p>
<br><p>I've got a nice hilly single track that's loops around for 2 miles or so along the Puget sound. The beginning of the trail is 1/2 mile from my house so I try to get out there a couple of times a week for multiple loops.</p>
<p><br>
I'll be pushing the distance again this week. The plan:</p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Monday: 6.........................<strong>8 and 1/2 mile swim</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Tuesday: 5........................<strong>7 plus weights</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Wednesday: 10..................<strong>10 with 6x1/2 mile at 5k pace</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Thursday: 5........................<strong>rest</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Friday: rest................ ........rest</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Saturday: 30 (with a 8k to start it off).............<strong>40.5 with an embedded 8k race</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Sunday: 10........................<strong>10</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><strong>Total...... 75.5 miles and 1 weight session</strong></div>
<br>
 

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<p>Thanks FO and I will answer and tally in a bit.</p>
<p>I will add my tally up there from last week, sorry to be so bad. Work was busy.</p>
<p> </p>
<p>Yikes I was a slug this week.</p>
<p>Monday=packed camping gear and drove home</p>
<p>Tuesday=0</p>
<p>Wednesday=zilch</p>
<p>Thursday=30 min elliptical</p>
<p>Friday=20 min weights</p>
<p>Saturday=35 miles bike</p>
<p>Sunday=36 miles bike</p>
<p> </p>
<p><strong>total 71 miles bike elliptical 30 min weight 20 min</strong></p>
 

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<p>Thanks, FO!</p>
<p> </p>
<p>Trail running is my absolute favorite!  Altho, i prob only run the trails about 1-2x per month.  i'm a little lazy... and to get to the trails, i have to drive.  and it's just so darn convenient to lace up the nikes and head out the front door...</p>
<p> </p>
<p>mon:  planned rest</p>
<p>tue:  0 miles</p>
<p>wed:  0 miles</p>
<p>thu:  4.28 miles</p>
<p>fri:  planned rest</p>
<p>sat: road trip</p>
<p>sun: 2.0 miles</p>
<p> </p>
<p>TOTAL:  6.28 miles</p>
 

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Discussion Starter · #13 ·
<p>Now that the trails in my neck o' the woods are less muddy, I hope to get in about 5 M of trail running a week.  My long runs are often on a section of rail-to-trail. Plan:</p>
<p> </p>
<p>mon:  <strong>4 M</strong></p>
<p>tue:<strong> 2 M</strong></p>
<p>wed: <strong>5 M</strong> then travel</p>
<p>thu:volleyball</p>
<p>fri: <strong>3.5 M</strong></p>
<p>sat: <strong>8 M</strong> and volunteer for 8K XC race</p>
<p>sun: <strong>16 M</strong></p>
<p> </p>
<p>Total:  <strong>38.5 M</strong></p>
 

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<p>Thanks again, FO. I'd love to try running trails, but everything's paved here. I wouldn't even know where to look. The closest (that I know of) is the towpath along the Delaware River (the NJ-PA border), an hour and a half away. At least I have the surrounding greenery of the county bike paths, even though the path surface itself is paved.</p>
<p> </p>
<p>Not sure how much time I'll have for running this week, considering we'll be in Maryland for DS's college orientation at the end of the week, and also visiting day for DD's camp. There will be plenty of walking though, I'm sure.</p>
<p> </p>
<p>Mon.... yoga</p>
<p>Tues... 3.6 miles</p>
<p>Wed... yoga, 5-hr drive to Maryland</p>
<p>Thur.... college orientation (lots of walking in +90°F)</p>
<p>Fri...... college orientation (lots of walking in +95°F), 5-hr drive home</p>
<p>Sat..... 5 hour yoga workshop, "Shift Happens"</p>
<p>Sun.... camp visiting day</p>
<p> </p>
<p>totals: lots of driving and walking in the heat, a whole lot of yoga, and only 3.6 miles running</p>
 

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<p>Gee, I'm glad to see I'm not the poster child for the "why not" side! </p>
<p> </p>
<p>I'd like to say that running the trails (which I have access to in abundance) is keeping my legs healthy, but I can't quite do that with a straight face, or without hearing the Dr Phil line in my head..... "So how's that workin' out for ya?".  But despite the sprain factor, I firmly believe that's true, and I'm not planning on stopping any time soon!!! <img alt="" src="http://files.kickrunners.com/smilies/roll_eyes.gif" style="width:15px;height:15px;" title="">  (hey, where's that evil grin smilie gone!!)</p>
<p> </p>
<p>This week will be ankle recovery week.... will see how it feels and maybe do a short test run on the weekend.  Until then, cross training!!!!</p>
<p> </p>
<p>M................ gardening</p>
<p>T................ 50 minutes spin, 15 min core/abs</p>
<p>W............... 40 min elliptical</p>
<p>T................ 35 min spin, 15 min core/stretch</p>
<p>F ............... zip</p>
<p>S ............... 2 miles run/walk</p>
<p>S................ 3 miles run</p>
<p> </p>
<p>Total run:  only 5 miles <img alt="" src="http://files.kickrunners.com/smilies/roll_eyes.gif" title="">, but the ankle is good.</p>
<p> </p>
<p>Thanks, FO!!!!</p>
 

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<p>I had to curtail my pre-dawn trail runs because 3 cougars were spotted this Spring right where I do my trail runs (Spencer Butte, Ridgeline trail system).  Not only that, the 3 cougars stalked the two hikers as the hikers retreated back to the parking lot (!). </p>
<p> </p>
<p>Mon:  rest, drove back to Eugene</p>
<p>Tue:  10 pokey slow, gentle miles on the wood chip paths</p>
<p>Wed: no time to work out</p>
<p>Thu: ran to the track, 3 miles with The Administrators (where is the bowing smilie?), ran into work, ran home...total 11.1</p>
<p>Fri:  6 pokey slow gentle miles on the wood chip paths</p>
<p>Sat:  3.5 mile hike + 3.7 mile run with EV!</p>
<p>Sun: 10 mile progression</p>
<p> </p>
<p>Total:  <strong>40.8</strong> miles run, 3.7 miles hiked, and 90+ mosquito bites.</p>
 

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<p>Thank you, FO!</p>
<p> </p>
<p>Good for you, Heme!  I need more trail in my diet (the ones at the lake are a little too -- well, almost groomed).  I too kanked an ankle in a race a few years ago.  You learn, perhaps adjust pace and focus, and do it all again!  I like it all:  roads, trails -- oh, no, wait.  Maybe not the track.  Hurt myself there too.   (A suggestion?  Make sure you get the range of motion back in that ankle.  The main course that followed that kankle appetizer was a torn calf, likely due to not having full ROM in the ankle.)</p>
<p> </p>
<p>Okay.  Starting to wind down volume to wind up enthusiasm and sproink for the relay.</p>
<p> </p>
<table border="2" cellpadding="2" cellspacing="20" style="margin-left:auto;margin-right:auto;width:100%;height:50px;"><thead><tr><th><strong>Day</strong></th>
<th><strong>Planned</strong></th>
<th><strong>Actual</strong></th>
<th><strong>Comments</strong></th>
<th> </th>
</tr></thead><tbody><tr><td>Mon</td>
<td>90' yin yoga</td>
<td>90' yin</td>
<td> </td>
<td> </td>
</tr><tr><td>Tues</td>
<td>1 hr comfortable</td>
<td>7.29 mi</td>
<td>Urbany, a few hills.  Felt great!</td>
<td> </td>
</tr><tr><td>Wed</td>
<td>
<p>20' warm up + 10x1' at 3-5km effort [1' recovery jog] + 20' easy</p>
</td>
<td>7.3 mi</td>
<td>6:07 avg on 1'.   Awright!</td>
<td> </td>
</tr><tr><td>Thurs</td>
<td>1 hr</td>
<td>6.88</td>
<td>
<p> </p>
</td>
<td> </td>
</tr><tr><td>Fri</td>
<td>90' vinyasa</td>
<td>90 ' vinyasa</td>
<td>focus on leg strength, balance</td>
<td> </td>
</tr><tr><td>Sat</td>
<td>1hr easy</td>
<td>7.84</td>
<td> </td>
<td> </td>
</tr><tr><td>Sun</td>
<td>1hr30' comfortable</td>
<td>11.29</td>
<td> </td>
<td> </td>
</tr><tr><td><strong>Total</strong></td>
<td> </td>
<td>40.6 mi, 3.5 hr yoga</td>
<td>Surprised to hit 40 as I feel energized.  Great week.  The sproink is back, weather is beautiful.</td>
<td> </td>
</tr></tbody></table>
 

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<p>Thank you FO!</p>
<p> </p>
<p>The scenery, the wildlife, the rocks, the roots, and the mud.......it's all hard to pass up.  Love it. </p>
<p> </p>
<p>............gonna................................................did..............................</p>
<p> </p>
<p>m.........nada..............................perfectly accomplished</p>
<p>t............7......................................9.72</p>
<p>w..........bike....................................6 bike</p>
<p>t............6...................................zilch</p>
<p>f............bike..............................4</p>
<p>s...........12..................................6 bike</p>
<p>s............7.....................................11</p>
<p> </p>
<p>Totals................26.72 run....12 bike</p>
 

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<p>South Florida is not conducive to trail running.  Too much H&H and everything grows like a weed so there's never a trail that lasts very long.  I do run along the Everglades on a dirt jeep track trail (rarely), but the bugs tend to carry me away when I go out there.</p>
<p> </p>
<p>I came into this week a little run down and was thinking to take a cutback week.  But was feeling better by midweek so I decided to keep on with the mileage buildup.</p>
<p> </p>
<p>Bill</p>
<div> </div>
<div>
<table border="1" style="border-bottom:medium none;border-left:medium none;border-top:medium none;border-right:medium none;"><tbody><tr><td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q><strong>Day</strong></q></p>
</td>
<td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q><strong>Plan</strong></q></p>
</td>
<td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q><strong>Actual</strong></q></p>
</td>
<td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q><strong>Comments</strong></q></p>
</td>
</tr><tr><td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Monday</q></p>
</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">5 miles easy</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">5 miles GA</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">1 mile warmup then 4 miles at 9 min/mile (GA)</td>
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<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Tuesday</q></p>
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<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">4 miles slow</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">4 miles easy</td>
<td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;">Lovin' the Newton shoes!</p>
<p style="text-align:center;">They are fairly Sproink-inducing.</p>
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<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Wednesday</q></p>
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<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">8 miles with 3 at Tempo</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">8 miles with 6 x 1/2 mile at Tempo</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">I could tell continuous tempo miles weren't happening today (work stress).  So I ran Tempo repeats instead.  Good decision.</td>
</tr><tr><td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Thursday</q></p>
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<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">3 to 4 miles</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">5 miles</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">Easy/GA pace of 9:06 min/mile</td>
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<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Friday</q></p>
</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">6 miles</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">4 miles</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">Tired, so decided to go Easy.  9:18 pace</td>
</tr><tr><td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Saturday</q></p>
</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">0 to 3 miles</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">3 miles </td>
<td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q> 3 miles easy before Golf this morning.</q></p>
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</tr><tr><td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Sunday</q></p>
</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">12 to 16 miles easy</td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">17.2 miles </td>
<td style="border-bottom:1pt solid;text-align:center;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">Very warm.  82° and 65%.  Ran easy, felt good at 14, so decided to run a few more miles.  Tired now!</td>
</tr><tr><td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Total</q></p>
</td>
<td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>38 to 46 miles</q></p>
</td>
<td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;">45.2 miles</p>
<p style="text-align:center;"> </p>
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<td style="border-bottom:1pt solid;border-left:1pt solid;border-top:1pt solid;border-right:1pt solid;">
<p style="text-align:center;color:rgb(68,68,68);font-size:1em;"><q>Building back up the weekly mileage.  The most since Bayshore easily.</q></p>
</td>
</tr></tbody></table><p style="color:rgb(68,68,68);font-size:1em;"><q> </q></p>
<p style="color:rgb(68,68,68);font-size:1em;"><q> </q></p>
</div>
 

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<p>Back in 1989 I rolled my ankle in a college intramural volleyball match. Ruptured the three main ligaments in my right ankle and broke the fibula, pulled a few muscles along the way. Didn't get the surgery or rehab I should have gotten as I was w/o health insurance (the college paid for x-rays and a cast). It took about a year before I could walk normally, and every time I stepped wrong on that foot for about 3 or 4 years, I'd wind up in terrific pain. For the first year that I ran, I was popping pain killers for the arthritis in that ankle. So even though I think I would really like running on a trail, I like being able to run (and walk) pain free so much that I'm not willing to take the chance. Rocks.  Roots.  Irregularities.  Urff.</p>
<p> </p>
<p>Monday.................5 miles easy..............................................Rested, threw ~ 45</p>
<p>Tuesday................5 miles easy..............................................<strong>5,</strong> threw ~ 30</p>
<p>Wednesday...........4.5 inc 4*800m @ 5k minus :10 pace...........<strong>4.5</strong>, executed plan.</p>
<p>Thursday...............3 miles easy..............................................<strong>5</strong> recovery.</p>
<p>Friday...................5 miles easy..............................................<strong>4.5</strong></p>
<p>Saturday...............6*400m @ 5k pace.....................................<strong>5.0</strong> including planned repeats.</p>
<p>Sunday.................Rest..........................................................Hiked Indian Ladder Trail - maybe 1 mile?</p>
<p> </p>
<p>Total Plan.............28.5</p>
<p>Executiuon...........<strong>24.0</strong></p>
 
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