Weekly Run & XT March 24 - 30

Patrick · Mar 24, 2008

Sorry about not having the tallies last week, had some computer issues. <img alt="" src="http://i1.trekearth.com/photos/35494/3252.jpg" style="border:0px solid;"> Aija 71.75 for my super canadian teammate alan fletcher 52.63 miles musta been a cut back week. Arrojo 50 miles Better than yesterday???? miles running,????? miles biking and ????? PU's.. Take care of that cold . . . we need you healthy. CassadAAmius – 38 run milessoon you will be hitting over 40 on a regular basis. Coach Craig ??? miles choovie 8 miles and they are all "worth it" Dennis 46 miles running on this post marathon recovery week. dtoce we all know the the boston bound good doctor is busy. Total when you get time. Econo 29.87 with swimming and resting sounds like a nice formula Elaine31 42 miles running with a 20 miler, was that your first? evanflein 45.45 run, 7.5 walked and not nuf weights and more Tempo than planned, musta been an upbeat week. FlyingFinn ???? run miles and skiing and meeting MB Fortunate One 46 miles almost double last weeks miles for our resident zoologist. Gin79 44 miles. Hally 9.25 miles ran, 4.5 hiked along with weights, swim and other assorted cardio for our versatile Miss hally with the tally JJJessee 43.5 miles running and assorted other stuff. . . some of which may be legal. {{{Jura}}} that must have caused quite a scare, hope your daughter is doing well. Prayers are with yoou. Post when you are able. Ksrunr 70.5 miles running and 40 bike miles for the runbeatables Laura in Houston ??????????? lyndenrunner 42.25 miles running from the non-loose lipped LR Mariposai 34 miles, with yoga, weights and stretching for our butterfly lady and her “que sera sera” week. remember hills are our friend. millbot 4 miles I hope that you heal quickly and the rest of the year is injury free for you. Mustang Mom 9 miles with stretching, weights and XTing for the Mom of the famous filly. Hope your leg heals up quickly. Mustang Sally 51 miles, i guess you had a phlegm free week. old guy 20.75 still without a plan. I like that. Opie 32.26 miles and downhill skiing for our lawyer of the week. OrangeMat 6 miles 1 hr belly dancing and tons of yoga, OM taking it easy until the body is ready Patrick 23 with a faster than expected 4.7 on Sunday, apparently overeating has no effect on speed. Paul a nice round 50 miles including a hike up Elk Mt with DD great family cardio. perchcreek 64.2 miles mixed well all this and a day of rest too. rasmussenmp 72 miles run and 130 miles biked are the BIG totals from the VRAA Master. Sans Souci - 30.75 miles running Whoo Hoo, 13 chinups, i will never challenge you to a CU contest. Gardening i just remember lotsa greens. SLOjim ????????????? Tamster 36 miles running with a big 18 miler WTG you rock! See ya at our party. tomwhite 75 min run, 15 min XT for the always persistent but sometimes dumb pirate wildebeest13 run and 1 hour XT 
If i missed anyone or messed up anything, let me know and I will fix it up for you. 
patrick

hally · Mar 24, 2008

Thanks Patrick 
My tally is done <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Monday=Rest, fighting off cold 
Tues=cardio boot camp and bike 20 min 
Wed=Zoomba dance class, weights 1 hour 
Thurs=Run 3.2 
Friday=Stairmill 30 min weights 1 hour 
Saturday=hiking 4 miles 
Sunday=run 3.75 walk 1.25 Total 
Run 7 
Walk 5.25 
weights 2 hours 
Other stuff 
Barb

tomwhite · Mar 24, 2008

...thanks patrick//.......dealing with a tight Hammy............ 
You Learn Things 
From a Run==>>But Sometimes You Have to Pay for The Lesson/////// 
======== 
Sun------52min HH run 
Wed------30min easy, changed to rolling heel-to-toe stride 
Thurs---120min hiking........nice... 
======= 
totals 
run-----82min 
xtn----120min

ksrunr · Mar 24, 2008

Thanks Patrick. Hope to have another big week (for me anyhow) 
Mon. 15 a.m. and 5 p.m. 
Tues. 8 a.m. and 4.75 p.m. 
Wed. 10 a.m. and 2.5 p.m. 
Thurs. 6.25 a.m. and 6.25 p.m. 
Fri. 12.75 a.m. and 6.0 p.m. 
Sat. 20 a.m. and 5 p.m. 
total 101.5 miles

gin79 · Mar 24, 2008

Thanks again! 
Mon--8 miles W 5x 600m @ 5k pace 
Tues--9 miles 
Wed--rest 
Thurs--10.29 
Fri--rest 
Sat--4 miles 
Sun--20 miles 
Total=51 miles 
4 x abs & pu, 2 X weights

Fortunate One · Mar 24, 2008

Thanks again, Patrick. Cutting back and traveling a little this week ... Plan . . . . . . . . . . . . . Actual M - 6 miles . . . . . . . . . . 5 T - 1 hr volleyball . . . . . . . 1.25 hr W -rest (travel) . . . . . . . 0 T - 1 hr volleyball . . . . . . . 1 hr VB plus 2 miles running on indoor track (new shoes) F - 6 miles including 3 tempo. . 5 on the TM with 3 @ 7:30 m/M (5% incline) S - 6 miles . . . . . . . . . . . 12.3 S - 12 miles . . . . . . . . . . 6.3 Total: 30 miles running. . . . .30.5

Mustang Sally · Mar 24, 2008

Thank you, Patrick. 
It's a cutback week! 
M - :50 w/4x strides 9k 
T - :50 w/2x 10 minutes @ Zone 3 9.8k 
W - :50 EZPZ "Don't even dare to think about race pace on this one... haha. Its a well needed and deserved recovery week." Whatever could she mean? 8.6k 
Th - Track 11.5k w/4x 2km 
Fr - Off 
Sa - "Only" 2:20, not pushing. 24.5 km 
Su - :30 shuffle 5.1k 
Total 42.5 miles

Econo · Mar 24, 2008

Day.......Plan......................Actual Mon.......swim 30 min...........swam 25 min Tue........v. long run.............ran 20.7 + swam 20 min Wed.......rest......................walked 2 hours Thu........swim, hike.............walked/hiked 2 hours on lava beds Fri..........tempo run.............ran EZ 67 minutes + walked/hiked 8 miles Sat.........swim, hike.............swam 20 min in the ocean <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif"> Sun........run, swim, hike.......ran 11.7 (including 4 MP miles) + 20 min ocean swim Total running miles for the week = 38.7

choovie · Mar 24, 2008

Thanks Patrick. I didn't post a plan last week but I only ran 8 miles if you want to include it. Seems hardly worth the bother though. 
Mon. 5 miles + pilates (5.25 miles + pilates/stretching DONE) 
Tues. yoga (75 min yoga DONE) 
Wed. 6 miles + pilates (6 miles + 30 min pilates DONE) 
Thur. 5 miles + yoga 
Fri. Rest 
Sat. 8 miles (may include a 6 mile race) Nope 
Sun. 2 miles (8 run miles + 13 bike miles) Totals: 19.25 run miles plus yoga, pilates & bike ride

JJJessee · Mar 24, 2008

Thanks Patrick, 
M..........4..................4 +1.2 walking 
T..........drive.............done 
W..........6..................7 
T...........3..................4 
F...........camp.............0 
S..........13.1..............13.1 (plus a multiple Boomer sightings in Knoxville after dark) 
S..........26.2..............26.2 
jjj..........52.3..............54.3

millbot · Mar 24, 2008

Thanks, Patrick. 
I'll do what I can. Prolly a lot of XT. 
M - 1 + lower body workout 
T - 0 + core + upper body workout 
W - ? 
R - ? 
F - ? 
S - ? with FF <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> 
S - 0 
Total - 1 mile + upper/lower body & core workouts

Tamster · Mar 24, 2008

Thanks for this thread Patrick! 
This is a cutback week on the M training schedule. 
...........PLAN....................ACTUAL 
Mon:.....rest.....................1.5 mi walk + stretch + abs 
Tues:....5 miles.................5 mi run + stretch + abs 
Wed:.....8 miles.................8 mi 
Thurs:...rest ....................rest 
Fri:........5 miles .............. 6 mi + 30 min other cardio 
Sat:......13 miles + Xtraining .. 3 mi walk/stretch/abs 
Sun:.......something ............13 miles RUNNING MILES: 32 miles, plus miscelleaneous xtraining.

evanflein · Mar 24, 2008

Patrick, I've got my totals from last week updated, thanks. 
Don't even remember what my week is supposed to be except its another buildup week. 
..................Plan.................Actual 
Monday........ XT...............36 mins elliptical, 2 miles walking, 20 mins wts/abs 
Tuesday......... 5...............6.55 hilly miles, 8:33 avg pace 
Wednesday....10..............10 miles, rolling hills, 8:23 avg pace 
Thursday.........5 EZ...........6.8 sorta EZ... 8:34 pace 
Friday........Rest Day (but will do something for VRAA!)....(2.25 mile walk with dog) 
Saturday.......10...............10.25 tempo miles on rolling hills, 7:59 m/m avg pace 
Sunday.........20...............21 miles @ 8:32 avg pace, hills at the end like Boston 
Running total 54.9 mile (resisted the urge to go out and run another .10 mile...)

rasmussenmp · Mar 24, 2008

Thanks Patrick 
72.0 miles running and 130 miles biking last week. 
A couple of more miles this week. 
Mon: 10 miles w/ 5m @ tempo - 11.0 miles (7:39 pace) Ave HR 140, Max HR 167, including 5m(7:06 pace). Plus 10 miles biking. Legs feeling wonderful, quick turnover and great Pace / HR. 
Tues: 15 miles - 16.0 miles (7:57 pace) Ave HR 137, Max HR 154, nice steady state run. 
Wed: 5 miles - 7.0 miles (8:30 pace) Ave HR 128, Max HR 138, recovery run. Plus 10 miles biking. 
Thurs: 13 miles - 14.0 miles (7:51 pace) Ave HR 141, Max HR 160 including 9 miles @ MP (7:35 pace). Plus 10 miles biking. 
Fri: 5 miles - 8.0 miles (8:26 pace) Ave HR 131, Max HR 143. Plus 10 miles biking 
Sat: 5 miles - 6.0 miles (8:40 pace) Ave HR 129, Max HR 140. recovery run. Plus 10 miles biking. 
Sun: 20-22 miles - 22.0 miles (7:58 pace) Ave HR 149, Max HR 169, hilly long run (+1700' , - 1700'). Legs are feeling very strong. 
Total: 84.0 miles running 
50.0 miles biking

Patrick · Mar 24, 2008

m............... 
t...............5.5 
w..............R 
t...............5 + 1/2 CD 
f...............6.03 
s...............9.5 & 3+ walk 
s............... 
tot.............

Elaine3112 · Mar 24, 2008

Hi Patrick and thanks for doing this. Last week's 20 miler wasn't my first, but it was my first one off road, in snow and biting winds, so it was a toughie, but a good workout! 
This weeks selection: 
Monday: Walking (no idea how many miles)! 
Tuesday: 9.4 miles of fartlek with friends! 
Wednesday: 5 miles XC 
Thursday: 5 miles marathon pace 
Friday: Rest 
Saturday: 15.5 miles off road 
Sunday: 11 miles cycling. 
Total: 34.9 miles DONE

OrangeMat · Mar 24, 2008

Thanks Patrick! 
Hoping to fill in the running as my plan for the week develops. I get my new orthotics today, so there's going to be an adjustment period for that as well. 
ETA: The official word on the new orthotics is no running until Wednesday. OK, I can handle that.<img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"> 
Mon...... 1.5 hr yoga 
Tues..... 1 hr teaching, 4.7 mi walking 
Wed...... 4 mi (running, yay!), 1 hr bellydancing 
Thur...... 1 hr teaching, 2.5 hr yoga 
Fri......... 1 hr teaching, 2 hr private Sat....... 1 hr teaching, 4 mi 
Sun....... 2 hr private totals: 
running - 8 mi 
walking - 4.7 mi 
bellydancing - 1 hr 
yoga - 4 hr 
teaching - 4 hr 
core/pilates/yoga w/private clients - 4 hr

Aija · Mar 24, 2008

<img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"> 
Yeah, so just nevermind. 
Maybe I'll be back when there's some kind of consistency in my stoopid life. 
I hate, hate, hate messing up a well-laid plan - skews the charts and all. . . 
so I'd just rather not make one right now. 
<hangs up the Gone Running sign on the way out>

lyndenrunner · Mar 24, 2008

Thanks Patrick... 
Mon-6 @ 7:57 
Tue-8 @ 8:03 
Wed-8 @ 8:09 
Thur-5 @ 8:02 
Fri-8 @ 8:15 
Sat-Off 
Sun-Off 
Total=35 miles

Opie · Mar 24, 2008

Another thanks, Patrick. There won't be much to report this week: 
Day....................Plan....................... ..................................Actual 
Monday...............rest......................... .................................done 
Tuesday..............rest or maybe row.............................one of my best rowing sessions ever 
Wednesday..........rest or maybe row.............................played BB with DS 
Thursday.............30 minutes easy...............................done-34 min. with DD on her bike (3.33 mi.) 
Friday..................rest & fly to Nashville...............................done 
Saturday..............drive to Knoxville & 30 minutes easy...........a little swimming, walking & stretching 
Sunday................marathon-5 hours...................................done 
Totals.................6 hours=about 32 mi......................about 5.5 hours=29.53 mi.

Weekly Run & XT March 24 - 30

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