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Discussion Starter · #1 ·
All right, Masters. Your best made weekly plans start <b>here.</b> 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"><br>
I'll start since I don't have anything to compile just yet.<br><br><b>M</b> - 22k @ 5:10 - <b>Done</b> - 22k (13.7 miles )@ 5:01/k<br><b>T</b> - gym w/o - Buttcrunchingly Done<br><b>W</b> - 2k EZ, 20 min @ 4:21/k; 45 min @ 4:42/k (gulp) - <b>Woohoo - Executed -</b> 10.5 mi<br><b>T</b> - gym w/o - Done<br><b>F</b> - rest<br><b>S</b> - 12 x 200 (46 sec.) equal jog recovery<br><b>S</b> - 7k @ 5:15<br><br>
-------------------------------------------------<br><br><b>Total:</b>
 

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

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

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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.<br><br>
Ye Stepback Week<br><br><b>M</b> - 40 Minutes Biking <b>done</b>, but in a half-hearted sort of way.<br><b>T</b> - Run 20 minutes, spend 20 minutes running hills and scaring the locals with outdoor plyometric exercises, run 20 minutes. <b>Done ~9k and a world of hurtin'</b><br><b>W</b> - Yoga, Swim 1200 Measly Metres. <b>1500m</b><br><b>T</b> - Track <b>7k</b><br><b>F</b> - Off<br><b>S</b> - Run 1:10 <b>11.5k</b><br><b>S</b> - Easy :30 <b>48 min, 8.5k<br><br>
Totals: 40 min bike, 1500m swim, 36km run<br></b><br>
That's not much running. Dear, dear.
 

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<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<br><br>
Mon.....40 min spinning *done*<br>
Tues....run to work & back (9 miles total)<br>
Wed.....1st swim lesson with Coach Gina!<br>
Thu......run<br>
Fri........Xtrain<br>
Sat.......<br>
Sun......8-10 miles
 

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Discussion Starter · #6 ·
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"><br><br>
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?)<br><br>
Sally, stepback weeks are good. We all need 'em. Come back refreshed and raring to go.
 

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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">
 

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Moi? Heck, look at what ksrunr is doing.<br><br>
I stretch faithfully, 10+ minutes a day. I use the foam roller regularly too.<br><br>
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">
 

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

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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...<br><br>
Slowly but surely increasing my mileage:<br><br>
Monday - 4 miles (8:04/mi) + 8 miles bike. <b>done</b><br>
Tuesday - 3 miles (7:53/mi). <b>done</b><br>
Wednesday - 10 miles bike, 1000m swim. <b>done</b><br>
Thursday - 4 miles (7:52/mi). <b>done</b><br>
Friday - rest (but I did talk with glidegal - we need her here)<br>
Saturday - Oregon vs USC tailgater. Ducks win!!!<br>
Sunday - 4 miles (7:49/mi). <b>done</b><br><br><b>Total</b> = 15 running miles
 

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Okay, <i>that's</i> 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">
 

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

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

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Thanks Sans,<br><br>
M- walk<br>
T- nothing<br>
W- walk<br>
Th- run 3-5<br>
F-walk<br>
S- run or 5K race (?)<br>
Su- nothing<br><br><br>
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">
 

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

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

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

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Discussion Starter · #19 ·
Not my doing, Road Hawk! GL with marathon training.<br>
Hey, Rosie! Lovin' seeing you here. Enjoy your R&R.<br>
Pro, you fibber, you are <i>not</i> 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"><br><br>
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.<br><br>
Sunny side up!
 

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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 :<br><br>
Monday - stretching, PT exercises w/ weights<br>
Tues - rest<br>
Wed - rest<br>
Thurs - ran 1.87 miles on TM<br>
Fri - stretching, PT exercises w/ weights<br>
Sat - ran 2.55 miles on TM<br>
Sun - going for 3 on the bikepath... <b>done</b><br><br>
Total : 7.42 miles this week and a little stretching PT exercises<br><br>
RR
 
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