Weekly Nov 8 to Nov 14

Patrick · Nov 8, 2010

<table border="0" cellpadding="0" cellspacing="0" width="801"><col style="width:73pt;" width="97"><col span="11" style="width:48pt;" width="64"><tbody><tr style="height:14.4pt;"><td class="xl63" style="width:73pt;height:14.4pt;">Evanflein:</td>
<td colspan="7" style="width:336pt;">run 40.6, walk 1.5 including a nice 26.2 miler at the end of the week.</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Fortunate One:</td>
<td colspan="6">37.5 never bitten but unruly canines can get the juices flowing </td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Hally:</td>
<td colspan="11">run 10.2, Mntbike 2.5 hrs, hike 4.5, 2X weights, elliptical once for our well rounded mod who is still probably thinking</td>
</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Dove:</td>
<td colspan="9">run 20 while still recovering. Scary incident with pitbull, did your terrier run with you after that.</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">mcsolar99:</td>
<td colspan="5">70 r 110 bike no fear except what he instills in others.</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">BTY:</td>
<td colspan="7">run 9.3 with a PR glad you didn't die that cold day, happy I have a TM</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Opie:</td>
<td colspan="4">15.76 run, weekend race did not happen</td>
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<td colspan="6">34.5 just normal urban hazards but black out in race was more scary</td>
<td>100°F</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Patrick:</td>
<td align="right">27</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Tamster:</td>
<td colspan="3">14.6 run nothing too scary</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Orangemat:</td>
<td colspan="5">47.6 & college visits, no longer afraid of the LR.</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Hemerocallus:</td>
<td colspan="5">25.3 miles is fearless and well prepared for the trails</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">Paul:</td>
<td align="right">40.4</td>
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</tr><tr style="height:14.4pt;"><td class="xl63" style="height:14.4pt;">JJJ:</td>
<td colspan="4">40.9 with miles to go before he sleeps.</td>
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hally · Nov 8, 2010

Thanks for doing both weeks Patrick!
Monday=rest
Tuesday=2 miles
Wednesday=2.5 and weights 30 min
Thurs=nada
Friday-2 miles
Saturday=rode 32
Sunday=rode 40 hiked 3 or so
 
Totals
ran 6.5
cycled 72
weight once
hiked 3

Opie · Nov 8, 2010

Thanks for doing this again. This week brings an increase in miles back to where I was last month.
 
Day...................Plan........................................................................................................Actual
Monday.........5 mi, fartlek middle 3....................................................................................done-5 mi. plus some walking afterwards 
Tuesday........5 mi easy....................................................................................................done-5 mi.
Wednesday...rest.............................................................................................................done
Thursday.......a.m. 4 mi, middle 2 tempo; p.m. massage......................................................done-4 mi.
Friday...........rest..............................................................................................................done
Saturday.......5 mi easy.....................................................................................................done-5 mi. 
Sunday.........6 mi easy.....................................................................................................done-6 mi.
 
Total............25 miles.......................................................................................................done-25

JJJessee · Nov 8, 2010

Thanks, Patrick, once again.
 
 
M.....3-4....L'oeuve
T......5-6....L'oeuve
W....rest....55' about 5.25 ez-chemisey miles of asphalt under a sunset of fiery cloud islands floating in a sea of blue 
T......3-4.....0
F.....rest.....2.5
S...............26.2 Richmond VA. PR -4:26:50
S....rest......0
 
----------------------------
 
JJJ............33.95

Better than yesterday · Nov 8, 2010

Hey Patrick, you always do such a great job with the weekly. So glad you're doing it again, and not me.
 
After yesterday's race, I decided to take another week off from running, and let that count as two weeks of R&R (with a 15k race imbedded) <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" style="width:1px;height:1px;">
 
Monday..........0.................0
Tuesday.........0.................0
Wednesday....0.................0
Thursday........0................0
Friday............0.................4.8
Saturday........0................6.0
Sunday..........0.................0
 
I do have a 5k race scheduled for Thanksgiving Day, which is two weeks from this Thursday. I may still try to run that as an all-out race, or I may just run it with my wife at about 9:00 pace. We'll see what next week brings.
 
Total..............14.8 miles
 
bty

Tamster · Nov 8, 2010

Thank you Patrick for taking on two weeks!
 
After being sick all weekend, I'm finally feeling like I can run again. Still not 100%, but at least I don't get exhausted just walking up the stairs at my house anymore. Of course, it's supposed to be cold and rainy all week. figures. oh, wait. . .I'm a PNW'er - I like this stuff. . . .
 
mon: ...... 4.2 miles
tues: ...... rest / stretch/abs
wed: ....... rest / stretch
thurs: .... 10.5 miles
fri: .......... 0
sat: ........ 4.6
sun: ....... 0
 
miles run: ...... 19.3

mcsolar99 · Nov 8, 2010

much thanks patrick!
 
easy recovery week planned:
 
planned / actual
 
m: 7 ez / 7ez 8:30
t: 12 ez / 12ez 8:00
w: 7 ez + cycling / 7mi treadmill 8:30
t: 14 ez + cycling / am: 10 @ 7:30 pm: 4mi ez + 15 cycling
f: 10 ez +cycling / 9.5mi 9 min pace
s: 8 treadmill / 6mi treadmill
s: 15 ez / 15mi treadmill 8:30s
 
target: 73 + cycling / total: 70.5 run + 15 cycle

Sans Souci · Nov 8, 2010

Patrick! Sorry I missed last week. Maybe it's two now. I've been a bit airy-fairy about wearing a watch or logging lately. I just wanna RUN!
 
Go JJJ!!!
 
<div>Monday: rest</div>
<div>Tuesday: 45' easy </div>
<div>Wednesday: yoga, 20' easy on trails for warm up + 2 x Mt. Doug hill (road, bottom to top) + 20' easy on trails.</div>
<div>Thursday: 1hr comfortable on flatter, soft surfaces</div>
<div>Friday: yoga</div>
<div>Saturday: 1h45' comfortable on trails</div>
<div>Sunday: 2hrs comfortable on trails</div>
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<div>44 miles, just one darn day on trail, 2xyoga</div>
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<div>Probably more yoga just at home with the DVDs too.</div>

Fortunate One · Nov 8, 2010

Thanks a bunch, Patrick. It's a special week when I can be sandwiched between two fast women.
 
M 3.5 M
T 4.3 M including November's shirtless mile (actually 3.5 M)
W 5 M on TM with 2 @ tempo pace
T volleyball
F 4.2 M on TM (weather wimp)
S 6 M on TM (still raining)
S 13.5 M on trail with temps in the 30s F
 
Total: 36.5 M, 1 M less than last week. Some cutback!

evanflein · Nov 9, 2010

This is a recovery week after Manchester City Marathon and the general drag of traveling to and from the far east. <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title="">
 
Monday: Travel Day
Tuesday: 3.4 miles easy on the treadmill, .5 mile walk
Wednesday: 5.1 hilly snowy miles, .35 mile walk
Thursday: 6.3 miles after work on the bikepaths, .3 mile walk
Friday: Rest Day
Saturday: 12.4 snowy miles that took a lot out of me. Whereas Thursday's run felt fast and strong, this was just a lot of work; .4 mile walk c/d
Sunday: 8.05 miles on the treadmill, .67 mile walk
 
Totals: 35.3 miles run, 2 miles walked

OrangeMat · Nov 9, 2010

Thanks again Patrick!
 
Mon..... 5.5 miles
Tues.... 6.6 miles
Wed.... 4.3 miles
Thur..... 8.3 miles
Fri....... 4.85 miles (AM), 6.75 miles (PM)
Sat..... 8 miles
Sun..... rest day (finally!)
 
totals: 44.3 miles

Hemerocallus · Nov 9, 2010

Thanks Patrick!
 
My first thought is "boy, do I ever need a plan!", but with the uncertainty in the weather and the length of time until I'm racing again (April?), it's probably best to just take it as it comes for now, and see if I can maintain ~25 miles or better/week.
 
M............... 4 miles
T................ spin class/strength
W.............. 3 miles
T............... 5.6 miles
F............... Core/hips/abs
S.............. 11.2 miles
S.............. 3.6 miles
 
Total: 27.4 miles

Dove · Nov 14, 2010

Thanks Patrick! 
I'm trying to work my way back to decent mileage. I'm fine during the run, but still crashing hard afterwards. It feels like I have no energy stored up for post-run, so I have to eat immediately. 
Monday: rest 
Tuesday: weights 
Wednesday: 7 
Thursday: 5 
Friday: 8 
Saturday: rest 
Sunday: 10 
Total: 30

Paul · Nov 14, 2010

Thanks Patrick.
 
M - rest day
T - 0 miles
W - 0 miles
Th - 8.1 miles
F - 0 miles
Sa - 14.3 miles
Su - 5 miles
____________________
Total - 27.4 miles
 
Paul

Weekly Nov 8 to Nov 14

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