Weekly Run & XT Week March 17 t0 23

Patrick · Mar 16, 2008

Placeholder, but go ahead and plan away. Tallies will arrive this evening. 
Photos are from various Back on My Feet Events. Patrick <a href="http://backonmyfeet.org/main/areas/media/image.gallery/images/bomf.saturday.run.in.valley.green/002.jpg" target="_blank"><img alt="" src="http://backonmyfeet.org/main/areas/media/image.gallery/images/bomf.saturday.run.in.valley.green/t.002.jpg" style="border:0px solid;"></a> <a href="http://backonmyfeet.org/main/areas/media/image.gallery/images/bomf.members.participate.in.frostbite.5-miler/010.jpg" target="_blank"><img alt="" src="http://backonmyfeet.org/main/areas/media/image.gallery/images/bomf.members.participate.in.frostbite.5-miler/t.010.jpg" style="border:0px solid;"></a> <a href="http://backonmyfeet.org/main/areas/media/image.gallery/images/bomf.members.participate.in.frostbite.5-miler/012.jpg" target="_blank"><img alt="" src="http://backonmyfeet.org/main/areas/media/image.gallery/images/bomf.members.participate.in.frostbite.5-miler/t.012.jpg" style="border:0px solid;"></a> <a href="http://backonmyfeet.org/main/areas/media/image.gallery/images/philadelphia.marathon.2007/03.jpg" target="_blank"><img alt="" src="http://backonmyfeet.org/main/areas/media/image.gallery/images/philadelphia.marathon.2007/t.03.jpg" style="border:0px solid;"></a> <div style="text-align:left;">Our Vision</div>
Back on My Feet envisions a community where all members have the support and motivation required to move towards self –sufficiency. Every major city has a homeless problem and while providing food and shelter are important basic needs, something is missing. Back on My Feet is a strategic and creative running program that uses running to teach important life skills, such as discipline, respect, leadership, and goal-setting. We work with shelters and rescue mission to guide our members down a road of happiness, hope and opportunity, which includes a stable job and a place to live. This is our goal and we will get there one step at a time. 
“Back of My Feet is my way of making positive change. Running is one of the most empowering activities there is because there is no end. There is always another mile, another road, another right turn. There is no buzzer and there is no referee. It has taught me so much about life, especially the simple notion that to get anywhere, you have to take it one step at a time." <div style="text-align:right;"><a href="http://backonmyfeet.org/main/areas/about.us/staff/anne.mahlum.html" target="_blank">Anne Mahlum, Founder and Executive Director</a></div>
 <img alt="" src="http://backonmyfeet.org/main/areas/media/image.gallery/images/the.inaugural.mugshots.5-miler.images/029.jpg" style="border:0px solid;"> <img alt="" src="http://backonmyfeet.org/main/areas/media/image.gallery/images/philadelphia.marathon.2007/10.jpg" style="border:0px solid;"> <img alt="" src="http://backonmyfeet.org/main/areas/media/image.gallery/images/sixers.practice/008.jpg" style="border:0px solid;"> Anne being honored by Phila 76'ers

ksrunr · Mar 16, 2008

Planning on the fly again this week but hope to have a big one. 
Mon. 8 a.m. 5 p.m. 
Tues. 8 a.m. and 4 p.m. plus strength/core 
Wed. 10 moh a.m. and 3 mile run/walk 
Thurs. 6.25 a.m. and 6.25 p.m. 
Fri. 10 a.m. 
Sat. 40 miles bike, run 10 miles. 
total 70.5 miles running; 40 miles bike

OrangeMat · Mar 16, 2008

Hi Patrick! Glad to be on the mend, and carefully coming back... 
Mon..... 1.5 hr yoga, 3 miles 
Tues.... 1 hr teaching, PT (needed to rest for the remainder of the day) 
Wed.... 1.5 hr yoga, 1 hr bellydancing 
Thurs... 2 hr teaching, 3 miles 
Fri....... 1 hr teaching 
Sat..... 1.5 hr yoga 
Sun..... 1.5 hr yoga 
So much for running this week. Only got 6 miles in, but have been doing a lot of yoga to be kind to my hamstring. And even though the leg and hip have been feeling much better, it just felt better not to run much, ya know?

dtoce · Mar 16, 2008

Su-18 miles-longest run of the year so far...mini progression 
M-unscheduled off 
T-2 with the dog late at 10pm when I got home from work...sigh 
W-unscheduled off...arg! 
Th=12 with total of 7 miles around 7:10(moderate+) 
F- 
Sa- 
TOTAL= ]/b[ 
thanks Patrick!

tomwhite · Mar 16, 2008

......thanks Patrick//.......Happy St Pat's to Ya......and all you other Irish-sters..... 
...gee, what should I use 
as my Theme for The Week?????? Stupid oughta Hurt 
============== 
Sun-------45min HH SideWalk Run-----DumbDumbDumb 
Tue-------30min Leisurely Stroll due to Dumbness 
Wed-----30min x-bike.....also Dumbness-Related 
Thurs-----30min street run non-HH non-sidewalk.....better 
Sat--------90min hike 
====== 
totals 
run----75min 
xtn---150min

lyndenrunner · Mar 16, 2008

Hi Patrick<img alt="hello.gif" src="http://files.kickrunners.com/smilies/hello.gif"> 
Mon-6 @ 7:59 
Tue-8 @ 7:57 
Wed-8 @ 8:24 
Thur-Off 
Fri-5 @ 8:06 
Sat-6.25 @ 7:30 
Sun-9 @ 7:35 
Total= 42.25 miles

Econo · Mar 17, 2008

Hiya Patrick! 
Mon: swim.......................swam 15 min 
Tue: gentle run, swim........ran to work (4.3) + 550y swim + 4.1 ran home 
Wed: intervals..................intervals with the Administrators<img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> 3m 
Thu: swim, spin.................rested 
Fri: tempo run..................ran to work 4.3 and ran home 4.1 
Sat: bike, swim.................need another break...rested 
Sun: run...........................got my tempo run in! 2m WU + 8 miles sub-9mpm 
Total: 29.8 miles, but not much cross training

hally · Mar 17, 2008

Hey Patrick, haven't seen much of you. Thanks for taking this. 
Monday=run 3 exercise bike 4 weights 20 min 
Tuesday=40 min cardio 20 weights 20 bike 
Wednesday=3 miles tm 
Thursday=30 min stairmill 20 min bike 1 hour weights 
Friday=rest 
Saturday=3.25 run 1400 yds swim 1mile hiking 
Sunday=3.5 miles hiking Totals 
9.25 run 
14 exercise bike 
1.10 cardio 
4.5 hiking 
1400 yds swimming 
1 hour 40 min weights

Tamster · Mar 17, 2008

this is one of my peak weeks on my marathon training and I'm not sure how I'll manage this, but here it goes: 
.............PLAN...........ACTUAL 
Mon:.......rest............rest 
Tues:......5 miles........5 mi + abs/stretch 
Wed:.......8 miles........8 mi + abs/stretch 
Thurs:.....5 miles........rest 
Fri:.........rest............5 miles 
Sat:........18 miles <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"> ..18 mi + walk/stretch 
Sun:........rest .......... rest TOTAL MILES THIS WEEK: 36 miles PR in weekly mileage and PR for longest run of 18 miles.

Paul · Mar 17, 2008

Thanks for picking up the thread this week Patrick. This is a peak week of running for me also in my marathon training. Hopefully not too overly ambitious! 
Day..................Plan......................... .Actual........................Comments 
__________________________________________________ _______________ 
M....................rest day....................rest day - Done 
T....................8 miles.................8 miles running - Done............10:00/mile 
W...................12 miles..............11.9 miles running - Done..........9:50/mile 
Th...................8 miles..............3.5 miles hiking - Done........nice hike up Elk Mt. with youngest DD 
F....................rest day.............7.75 miles running - Done........9:17/mile 
Sa..................20 miles.............19.9 miles running - Done........9:30/mile 
Su..................5 miles................5.1 miles running - Done............9:14/mile 
__________________________________________________ _______________ Total..............>50 miles...........52.7 miles running - DONE 
Paul

Mustang Mom · Mar 17, 2008

Thank you, Patrick. 
I'm trying to get to 20 miles this week with a 9 mile long&easy. 
Day..................Plan......................... .Actual........................Comments 
__________________________________________________ _______________ 
M....................2 miles very easy.........2.9 miles incl w/u, c/d, plus stretching 
T....................4 miles easy.................0.25 miles, stretching and 1000 yds swim<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> 
W...................1 mile, XT....................Tuesday's 3.75 miles, weights and stretching 
Th..................4 miles brisker..............Full day of rest 
F....................XT........................... ....More rest 
Sa..................rest.......................... ...1100 yards swim 
Su..................9 miles........................2 miles walk...aargh 
__________________________________________________ _______________ 
Total..............20 miles.......................9 miles

rasmussenmp · Mar 17, 2008

Thanks Patrick for keeping this thread going. 
Mon: 2-3 miles - no running, 20 miles biking 
Tues: 9 miles - 11.0 miles (8:00 pace) Ave HR 131, Max HR 147, plus 20 miles of biking. 
Wed: 14 miles - 15 miles (7:58 pace) Ave HR 137, Max HR 152, 10 miles @ MP, plus 10 miles biking 
Thurs: 12 miles - 13.0 miles (8:01 pace) Ave HR 137, Max HR 154, plus 10 miles biking. 
Fri: 5 miles - 5.0 miles (8:28 pace) no HRM, nice easy run, legs feeling wonderful. Plus 20 miles biking. 
Sat: 18-20 miles -swapped runs with Sunday - 22.0 miles (8:02 pace) Ave HR 150, Max HR 170, hilly (+2032', -2080'). such a beautiful sunny day, plus 30 miles biking. 
Sun: 5 miles - 6.0 miles (8:49 pace) Ave HR 128, Max HR 135, very easy run. plus 20 miles biking 
Total: 72.0 miles running 
130 miles biking

Opie · Mar 17, 2008

Should be an interesting week: 
Day................Plan........................... .................................Actual 
Monday...........downhill ski............................................... .....done 
Tuesday..........XC ski............................................... ...........done 
Wednesday......drive home.............................................. .done & 30 min. easy + 4 striders=3.15 mi. 
Thursday.........run some easy..........................................walk ed a mile with the dog 
Friday.............drive to Decatur, TX..................................done & 30 min. easy=2.91 mi. & stretching 
Saturday.........26.2 trail mi., probably muddy...........................done 
Sunday...........just Easter stuff............................................. done 
Totals............About 6 hours............................................. .about 6.5 hours, 32.26 mi.

mariposai · Mar 17, 2008

Thanks Patrick. 
This is going to be a "que sera, sera" week for me since I will be gone Wed-Fri on a business trip, with little hope to fit in any running and Mon-Tues's work schedule looks wild. 
Mon: 4 miles bike and 30 minutes stretching 
Tues: 9 miles with some fast miles at the end 
Wed: XT 15 minutes with weights 
Thurs: Rest, sat at a conference all day 
Fri: 4 miles with some fellow rural health care workers 
Saturday: 13 miles with leaden legs, no more high hills for the butterfly runner. 
Sun: 4 hilly miles 
Total: 34 miles

Fortunate One · Mar 17, 2008

Thanks, Patrick. Plan . . . . . . . . . . . . . Actual M - 4 miles . . . . . . . . . . 5 T - 4 miles . . . . . . . . . . 7.67 W - 5 miles including 3 tempo . 4 T - rest . . . . . . . . . . . .0 F - 4 miles. . . . . . . . . . . 4.5 TM miles with 3 M @ 7:30 m/M S -9 miles . . . . . . . . . . . 20 @ 8:58 (cold and windy tomorrow) S - 20 . . . . . . . . . . . . .5 easy TM miles Total: 46 miles running. . . . .46 and change

jura · Mar 17, 2008

Hi folks, 
I am soo tired from today, I can't even think of running or... heck I can't even think, period. Plan will come after sleep has been caught up with... 
G'night! 
j 
ETA: I am not going to post this week. On Monday night my 15 year old started having, what I thought, symptoms of a stomach flu. She was throwing up all night and her tummy hurt everywhere. By Tuesday noon she had severe abdominal pain, localizing to the appendix area. Later that afternoon the emergency physician confirmed the diagnosis. Still, she didn't get into the OR till 11PM, and the surgeon found her appendix ruptured, rather severely. The operation went well, but because of the perforation she will be at the hospital for an undisclosed number of days. She is on IV antibiotics and morphine, and not a happy camper. I stay with her until she is able to move around better, but right now she needs a lot of help. Complicating things is that both DH and DD1 are traveling right now and I had to ask fiends to look after DD3, but they leaving town tomorrow, too... So no time to run, or work out right now, but I will jump back in when things in my life settle back to normal again. 
Until then, good running to you, frens. 
j

evanflein · Mar 17, 2008

Wow, this thread has gone almost to page 2 and the week hasn't even started yet? Thanks for taking this on, Patrick! Cutback week... 
Here's the Plan.........................Actual............... ...... 
Monday:..XT...................35 mins elliptical, .75 mile walking, 35 minutes weights/abs 
Tuesday:..5 miles..........5.2 miles, last 3.2 at MP 
Wednesday:..6 miles......8 hot sweaty dreary hotel TM miles... 
Thursday:...5 miles.......Turned into a rest day with meetings & travel, but 3 miles walking 
Friday:..XT..................7.3 tempo miles 
Saturday:..6-8 miles.......8.5 miles, most at tempo pace (oops) 
Sunday:..12-14 miles.....16.5 miles at 8:24 avg (on purpose), 2.5 miles walking 
Total 45.5 running, about 7.5 miles walking, elliptical and not enuf weight training.

gin79 · Mar 17, 2008

Thanks! 
Mon--6 miles 
Tues--5 miles 
Wed--rest 
Thurs--22 miles 
Fri--off ( supposed to be a 4 miler...life got in the way) 
Sat--11 miles 
Sun--off 
total=44 miles 
4x abs & pu, 2X weights

Mustang Sally · Mar 17, 2008

Thank you, Patrick. Here's the plan. 
M - 1:00 base w/4xstrides. 10.8k 
T - 1:10 w/4x 8min @ MP. Yoga. 12.9k, yoga 
W - 1:00 base 11k 
Th - Track 8x1km decreasing by ~5s/repeat. Total 12.5k 
F - Rest 
Sa - 2:40 w/ 2x30 @ MP. 30km 
Su - :30 EZPZ 5km 
Total: 7:20 run. I expect the LR to come in around 18 miles. Total: 51 miles

CassadAAmius · Mar 17, 2008

Thanks, Patrick! 
M -- rest 
Tu -- 8 with 8x200m (37.5s avg), and 5x0.2mi hard hill repeats 
W -- 10 @ 7:46 
Th -- rest 
F -- 5 EZ with 6x100m striders 
Sa -- 8 with 1 mile race (5:08, 2nd o/a, 1st master); 5k progression @21:22. 
Su -- 7 @ 8:43 
Total: 38

Weekly Run & XT Week March 17 t0 23

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