Weekly Masters' Running and X-training Plans

Sans Souci · Oct 23, 2007

All right, Masters. Your best made weekly plans start here. Everything matters; sunny side up. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
I'll start since I don't have anything to compile just yet. M - 22k @ 5:10 - Done - 22k (13.7 miles )@ 5:01/k T - gym w/o - Buttcrunchingly Done W - 2k EZ, 20 min @ 4:21/k; 45 min @ 4:42/k (gulp) - Woohoo - Executed - 10.5 mi T - gym w/o - Done F - rest S - 12 x 200 (46 sec.) equal jog recovery S - 7k @ 5:15 
------------------------------------------------- Total:

Johnny · Oct 23, 2007

Oh boy, a weekly thread, can I join in?? 
Easy post race recovery week 
M 3 miles easy peasy recovery run / weights @ gym (later today) Done 3 
Tu 3-4 miles in woods Done 4.25 
W Rest Done 
Th 6 miles in woods Done 6.15 
Fri 5 miles / weights @ gym Done 5 
S Rest Done 
S 15K Trail race (not full effort) Changed mind, 10 mile trail run instead Total 28.4

millbot · Oct 23, 2007

Thanks for doing this, SS. I hope imperial units are okay. M - 8 mi easy - done (8.5 mi) T - 7 mi easy - done, plus lower body & core W - 10 mi w/ 5 @ tempo (7:20/mi) - done T - 7 mi easy - done, plus core F - 8 mi easy - done, plus upper & lower body S - 15 mi long - done S - rest 
Total - 55.5 mi 
{{Poached SS}}

Mustang Sally · Oct 23, 2007

Hey, I can do this. I'm just not sure it will be a hugh success, because it's just one more thing to keep up with. As long as it's not stress, I'm good. 
Ye Stepback Week M - 40 Minutes Biking done, but in a half-hearted sort of way. T - Run 20 minutes, spend 20 minutes running hills and scaring the locals with outdoor plyometric exercises, run 20 minutes. Done ~9k and a world of hurtin' W - Yoga, Swim 1200 Measly Metres. 1500m T - Track 7k F - Off S - Run 1:10 11.5k S - Easy :30 48 min, 8.5k 
Totals: 40 min bike, 1500m swim, 36km run 
That's not much running. Dear, dear.

Econo · Oct 23, 2007

<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute"> Reporting for duty, Captain Bot, er, I mean Cap'n Souci 
Mon.....40 min spinning *done* 
Tues....run to work & back (9 miles total) 
Wed.....1st swim lesson with Coach Gina! 
Thu......run 
Fri........Xtrain 
Sat....... 
Sun......8-10 miles

Sans Souci · Oct 23, 2007

Good thing I'm not as tightly wound and regimented as Labduck, or I'd insist on metric. (((Mrs. Labduck))) <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> 
Ah, mill. It just makes me look as though I run further and faster than you Imperialists. (Man, you're running a LOT. Any stretching part of that plan?) 
Sally, stepback weeks are good. We all need 'em. Come back refreshed and raring to go.

Econo · Oct 23, 2007

Oops, I meant Cap'n Souci, Ma'am! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute">

millbot · Oct 23, 2007

Moi? Heck, look at what ksrunr is doing. 
I stretch faithfully, 10+ minutes a day. I use the foam roller regularly too. 
Thanks Econo, the power trip was fun while it lasted. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

JJJessee · Oct 23, 2007

Steponthewolf week here too MS 
Moonday..........XT.............Done 
2sday..............Medium.......14 
Windsday.........Short............3 
Thörsday..........Medium.......10 
Fryday.............Short............3 
Satireday.........Short.............3+ 
Sumday............Medium.........15+ 
total..............'bout 46M.........48+

Labduck · Oct 23, 2007

Metric, Imperial, Avoirdupois...doesn't matter. I'm fluent in them all. Languages on the other hand, I speak about 300 words of English and that's the only one I know! I just point and mutter the rest of the time... 
Slowly but surely increasing my mileage: 
Monday - 4 miles (8:04/mi) + 8 miles bike. done 
Tuesday - 3 miles (7:53/mi). done 
Wednesday - 10 miles bike, 1000m swim. done 
Thursday - 4 miles (7:52/mi). done 
Friday - rest (but I did talk with glidegal - we need her here) 
Saturday - Oregon vs USC tailgater. Ducks win!!! 
Sunday - 4 miles (7:49/mi). done Total = 15 running miles

JJJessee · Oct 23, 2007

Lab, go ahead and use Avoirdupois, see if we give a dram. 
Glad that foot coming along. 
jjj

Labduck · Oct 23, 2007

Okay, that's funny! Thanks for the chuckle jjj. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

Mrs. Labduck · Oct 23, 2007

When he's in the kitchen, he does have an odd tendency to refer to recipes as "formulas". Makes dinner a bit scary sometimes. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/rolleyes.gif" style="border:0px solid;" title="Rolling Eyes">

TheProFromDover · Oct 24, 2007

M - 5M @ ~8:30's T - Lunch w/ boss W - Swim (whatever the pest tells me to do) 
50/100/200/300/200/100/50 250 WU 250 CD 
Watch Redsox in metric T - 5M / Watch Redsox F - Swim S - Move furniture x-train / Watch Redsox S - Haven't thought this far out. Total: I dunno, I am in between goals. 
cRiag

rosecoloredglasses · Oct 24, 2007

Thanks Sans, 
M- walk 
T- nothing 
W- walk 
Th- run 3-5 
F-walk 
S- run or 5K race (?) 
Su- nothing 
How's that for a strenuous week?<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool">

riley0003 · Oct 24, 2007

Here I go. Remember I've just started physical therapy and am not allowed to run yet 
Monday - 10 mins arm bike, 20 mins row, abs, stretch, upper body free weights. 
Tuesday - passive physical therapy (heat, stim, laser) 
Wednesday - 10 mins arm bike, 40 mins elliptical, abs, stretch 
Thursday - 10 mins arm bike, 20 mins row, stretch & abs 
Friday - passive physical therapy (heat, stim, laser) 
Saturday - fly to Chicago for work; hopefully hotel has gym 
Sunday - fly home; possible gym workout at hotel in am first. 
But TODAY, before working out, I'm getting a much shorter haircut. Could be fairly radical. Will report back later. 
Susan

Ken A · Oct 24, 2007

I've only been at this for four months so I'm still base building: 
Monday-OFF 
Tuesday-3 mile jog-DONE 
Wednesday-2 mile walk at lunch-DONE 
Thursday-3 mile jog 
Friday-2 mile walk at lunch 
Saturday-longer jog, 4-5 miles 
Sunday-rest/watch football

Road hawk · Oct 24, 2007

Hey i disappeared<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused"> 
M rest 
T rest 
W 4.75......... done 
th 7..........7.25 
Fr 4.75..........5 
S rest.......... done 
S 14...........15 
First week of Marathon Training for Feb 
32 miles for the week <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

Sans Souci · Oct 25, 2007

Not my doing, Road Hawk! GL with marathon training. 
Hey, Rosie! Lovin' seeing you here. Enjoy your R&R. 
Pro, you fibber, you are not goalless. Enjoy watching that Colorado pitcher in metric; he's a good Canadian (B.C.) boy. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Susan, Ken, as I said in the preamble, everything counts. Base building is vital (although it can be a tad boring at times), so stay with the slow and steady. 
Sunny side up!

Rindaroo · Oct 28, 2007

Okay I'm a little late to the party here, am feeling better than I was.. maybe I actually was listening to the body, cuz when I finally felt like it, breathing was better : 
Monday - stretching, PT exercises w/ weights 
Tues - rest 
Wed - rest 
Thurs - ran 1.87 miles on TM 
Fri - stretching, PT exercises w/ weights 
Sat - ran 2.55 miles on TM 
Sun - going for 3 on the bikepath... done 
Total : 7.42 miles this week and a little stretching PT exercises 
RR

Weekly Masters' Running and X-training Plans

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