Weekly Running and X-Training: 31/12/07-06/01/08

Sans Souci · Dec 31, 2007

Dare to dream. C'mon, take the plunge to usher in the best running year ever. <img alt="" src="http://towleroad.typepad.com/photos/uncategorized/pb1.jpg" style="border:0px solid;"><img alt="" src="http://powerlineblog.com/archives/capt.mdcg10501292204.polar_bear_plunge_mdcg105.jpg" style="border:0px solid;"> mariposai - ??? miles running incl mind-blowing LR TM 20-miler (with a beautiful smile through the miles), yoga and XT. jura - 9hrs yoga, 1hr strength, 1x swimming, X-turkey cooking, 2x hot-tubbing. Well done, pruni-yogi! tomwhite - 30 mins hh run, 30 mins NordicTrak. Back good/hip good. Good/good. Back problems from driving hopefully solved with tiggertip™. hally - 16.2 miles running (up from 10.2 ... over 50% increase), stairmill 30 min, weights and abs 50 min. Smart move backing off on x-t if you're increasing mileage. OrangeMat - 23.6 miles running incl 10 miler! 3.25 hrs teaching, 2.75 hr yoga, 1 hr pilates. And a sparkly new plan to increase mileage safely. CassadAAmius - 10000 yd swim, 90 min elliptical, 135 min spinning bike, core, planks, bunch of PT crap. Transformative Sunday, from thoooonnnnng to thin. ksrunr - 54.75 miles running, incl LR 17-miler. Two weeks and counting. So very ready, ksrunr, for your first marathon since 2001. choovie - 30.2 miles running (up from 20.1 ... 50% increase) + 120 min yoga. GL on the sun salutations but EZ on the ramp-up! Patrick - 18.19 miles running incl BOMF runs, 80 mins x-training, 10 mins plankage. How 'bout call it a step-back week? Royal Vic sounds goot! Tamster - 20 miles running (up from 13 ... over 50% increase) "very very minimal ab work or XT." Motivation, eh? Strong core and stabilizers will really help with your inaugural marathon. How's that? Or I'll start kicking ash. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> lyndenrunner - 33 miles running, with over 1800 for 2007. Greta year. Let's make 2008 better! Paul - 45.4 miles running. Sans x-t. How 'bout a plank or a few crunches this week, Paul? Just fer fun. That ... or a dip in that pool (above)? Flying Finn - 21 miles running and woods work x-t. Visiting family=cut in weekly mileage. Slot it in as a step-back week and back to Boston training. JJJessee - 55+ miles running incl LT 22-miler and 12 MLR and 13x200 (33+ last wk ... 50%+ increase), 120min XT 
Johnny - 17.4 miles running, 150 minutes yoga, 30 minutes weights. Good to see you back, J. KenA - 1.75 miles running on Sunday after battling virus all week. Do you like squash, Ken? 1 cup = 145% daily value of beta carotine and 33% daily vitamin C and twice the potassium of a <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">. Get well rapidly! Mustang Sally - 3600m swim, 1h yoga, 38 miles running. Your bones are an accurate predictor: greta week indeed! Enjoy that stepback/ski week! perchcreek - 44.3 easy running miles incl 17.2-mile LR in steamy 66F. "Everything seems healed"! Read Paul above, perch: a crunch or two or it's off the plank and swimming with the polar bears. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Pie Jones - 17 miles running. Ending the week under the weather. There are some nasty bugs out there. Lotsa pie and hot tea for you, Pie J, and at threshold quick return to health. gin79 - 25.7 miles (from 15.8 ... 62% increase) over four days, abs and pushups, 2 days weights, upper and lower body. Lots of time until Boston. millbot - 60 miles, incl LR 17 miles, + no xt. Sure, go ahead and roll the eyes at the no x-t week. Into the icy drink wit yoo! old guy - 21.3 miles. So you reach your 1000+ mile goal in 2007 and flee the scene, eh? C'mon back and tell us what's up and your plans in '08. No x-t? Prepare to join the other fellas in the icy ocean. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Dennis - 41 miles running for the 40/40 longevity champion. Oh, and yet another slacker <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> on the x-t. Hope you brought your fur-lined trunks. Ready ... set ... Opie - 41.12 miles running incl LR 16.9 miles. No x-training! Move over, guys. Opie is ready to do a frozen cannonball! Tagrunner - 35.3 miles running incl LR 15.3 off-road miles (often steep, sometimes muddy, and mostly rocky). Too bad you let Jen wrap the presents; might have counted for x-training. No roots, rocks, or mud in the frozen pond. Have at 'er! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Sans Souci - 13.74 miles running, 4.5 brisk walking, 5671m rowing w/ intervals, 1 hr gym w/o TheProFromDover - 36.45 miles running incl two 11-milers all in a new fashionable hat, 2700 yds swimming Econo - 24.3 miles on cutback week incl two 10-milers, biking, rowing, spinning, pushups and situps. Chocolate x-training makes for a great week! mcsolar99 - 60 miles running incl two 9.5ers with speed (6:04 avg). Taper continues ... Rindaroo - 2 miles and xt family stuff. Your sig line says "Remember the Important Stuff," and you certainly do, Rinda. riley0003 - battling bronchitis but managing to tuff out 2 hours walking, 1 hour yoga, and 30 minutes stretching. dtoce - 45 miles, incl three 10 milers and a few fartleks! Way to bust back into the Weekly, DrD! 
Welcome to the Weekly: evanflein - 35.5 miles running, 35 minutes weights and abs/core. Busy supervising end-of-year room cleanup. Waiting for update (or better days): 
Aija, Caddisfli, evryday, kevin50, Labduck, riley0003, Road hawk, rosecoloredglasses, SLOjim, willdebeest Total: 839.2 miles 
There were some sharp increases in mileage which I noted ... not as a criticism -- maybe they were following a step-back week that wasn't indicated in the thread -- just to be careful!

FlyingFinn · Dec 31, 2007

Thanks, SS. 
Monday-15 trail 
Tuesday-rest 
Wednesday-5.25 snowy trail; bum calf! 
Thursday-0, sore calf 
Friday-0 
Saturday-0 
Sunday-0. Planned to run but became a grandma instead.<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Total 20.25

Dennis · Dec 31, 2007

Thanks again Sans. I can see that I am in the presence of an impressive group of Boomers. 
Monday - 9 miles. 
Tuesday - 13.1 miles @ MP. 1/2 mile bike cool down. 20 min. pool running. 
Wednesday AM - 2 miles for lunch. 
Wednesday PM - 6 M recovery pace, 1 M hard. 1.25 M Bike cool down. 
Thursday AM - 2 miles for lunch. 
Thursday PM - 6 miles tempo run. 
Friday AM - 1 mile for lunch. 
Friday PM - 60 minutes elliptical, weight lifting. 
Saturday - 18 miles. 20 min pool running cool down. 
Sunday - 5 mile recovery pace. 
Summary - 63.1 miles. Plus some elliptical, bike, pool running, lifting.

millbot · Dec 31, 2007

Thanks for the invite, SS, but I'll pass on the swim, if that's okay. <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> 
M- 10 - done + lower body workout 
T- 8 - done + core workout 
W- 10 w/ 4.5 @ tempo - 0 (grumpy AT <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">) + upper body workout 
R- 8 - 0 (AT still sore) 
F- 10 - done + core workout 
S- 18 - 1 (AT not 100%) 
S- rest 
Plan: 64 miles + xt 
Reality: 29 miles + upper/lower body & core

Mustang Sally · Dec 31, 2007

Will be in and out in a kind of spotty way for the next week. It looks kind of like this: 
Monday - Run EZPZ just enough to push the monthly PR 9 km 
Tuesday - Ran a little New Year's 8K. 8km 
Wednesday - Run EZPZ for exactly as long as I feel like it. Unless I don't. 
Thursday - Ski Face Off 
Friday - Ditto 
Saturday - Ditto 
Sunday - 18km XC <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

Sans Souci · Dec 31, 2007

Fine. Be that way, millbot. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

jura · Dec 31, 2007

Thanks, Soos. I too, will pass on the Polar Bear excitement, on account on not being one...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
But <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> to anyone who takes the plunge... 
Same old same old for me, and also back to work. Plans for this week: Yoga, strength, swimming, and rehab exercises. Mon- walk 2.12mi Happy New Year! Tues- walk 2.3mi + New Year's Day dinner at my BIL's Wed- walk 2.3mi, 30min strength Thurs- walk 2.48mi, master's swim 2100m Fri- walk 2.64mi, 90min yoga Sat- walk 1.47 (recovery for shocked legs<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">), 30min strength Sun- walk 2.7mi, 90min yoga Total: 16mi walking, 2x strength, 2100swim, 2x yoga and some rehab exercises too, but I didn't list them 
This week turned out to be better then I expected. I wasn't sure how my legs will like the daily walks, but so far so good. To be continued...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
j

evanflein · Dec 31, 2007

Aaack! Forgot to update! I did go back and fill in last week... but to summarize it was 35.5 miles running, about 35 minutes of weight work and ab/core stuff. 
This week... 
Monday: 5.07 non-frosty miles on the shiny new treadmill in the basement 
Tuesday: 13.6 miles on the stationary bike, 50 minutes... 
Wednesday: 8.59 miles on TM, fiddling with different features/buttons 
Thursday: 5.14 miles on TM, progressive run from 9:14 m/m to 8:20 m/m 
Friday: SRD, but first day of VRAA... so might do something...! (nope) 
Saturday: 8 miles on TM, miles 2-7 at or above MP 
Sunday: 19 miles, combo of outdoors (16.4) and TM (2.6), also half mile of walking on the TM. 
Total running 45.8, stationary bike 13.6, walking at least a couple miles... 
Since I didn't get the long run I wanted today, I might try again next week. Would really like to have an 18 miler done before Carlsbad, and I really don't need much taper... New treadmill in the basement beckons!!

Patrick · Dec 31, 2007

Thanks for all you do sans. Have a great new year! and i will also forego the icy plunge maybe it is just my southern heritage but even the thought turns me blue . . . i took an ice bath, sans ice, a few times but it is not my recovery method of choice, especially this time of year 
......plan....................what happened 
m......4..........................2.73 
t.......5..........................4, 60 mins abs 
w......r...........................r, 30 min upper body 
t.......5..........................r, 
f.......6..........................2.66 BOMF , 45 min core w/ Planks + 30 m upper body 
s.....10..........................10.4, 70 min x train w/ planks 
s......7.............................4.5, 30 min Xtrain 
tot...37..........................23.29

JJJessee · Dec 31, 2007

GO MILLBOT! 
Sans Souc, Thanks again for the weekly. Yeah, I was coming off a cutback. 
I'll bet that Polar Bear dip is good on a corn chip. I'll look for some in Knoxville. 
My computer is still under the weather, and The Plan is unavailable, but gotta do somethin. 
M..........Rest.....................XT 
T............5K race..............5.65 including race (tied PR of 24:43) 
W...........3.......................3.00 
T...........12......................12.12 
F...........Rest.....................XT 
S...........24......................25.25 run/walk 8r/2w plus 8.75 x 2 on bike. 
S.............8.......................8 w/ about 6 @ MP unplanned, .65 c/d walk, 10.5 on my bike 
Total ..............................54.02 running 28 on bike 
Wishing you and yours a properous and healthy NEW YEAR. 
jjj

OrangeMat · Dec 31, 2007

Thanks SS! 
...........planned................................ .actual 
Mon.... 1 hr teaching pi/yo, 3 miles.......1 hr teaching, 6.25 miles 
Tues....6 miles...................................nuthin' 
Wed.....1.5 hr yoga, 1 hr pilates...........2 miles, 1.5 hr yoga, 1 hr pilates 
Thu......1 hr teaching yoga, 8 miles.......1.25 hrs teaching, though all she wanted to do was talk (wtf?) 
Fri........1 hr teaching yoga..................1 hr teaching, 7 miles 
Sat.......1.25 teaching yoga, 6 miles......1.25 hr teaching, 5.5 miles 
Sun.......???..................................... .nuthin' once more (slacker PR) 
Quite a weak week for me (hah): 
20.75 miles, 1.5 hr yoga, 1 hr pilates, 4.5 hrs teaching

old guy · Dec 31, 2007

I forgot to update.......so I went back and did it this morning. 21.3 miles. Slow week because of family visits. 
No plan again this week. Just run when I can. 
Mon.......4.4 
Tues..... 
Wed.... 
Thur.... 
Fri..... 
Sat.......4.1 
Sun.......7 Total...15.5

ksrunr · Dec 31, 2007

SS - those pics hurt me in places I can't describe. You'd have to have that rope around my neck before I'd get in that water! 
Monday 6 miles and done 7:17 pace 
Tues 9 miles (done @ 7:40's) 
Wed off <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> 
Thurs 6 (done) 
Fri 13 ( done @ 7:40's) 
Sat. 6 (done) 
40 miles running 
600 yards pulling water

CassadAAmius · Dec 31, 2007

Thanks, SS. After your polar bear dip, don't forget to warm up in the hot tub: <img alt="" src="http://www.northern-lights-lodge.com/images/The%20Heck%20with%20Hibernating1%2006.jpg" style="border:0px solid;"> 
May try a little running this week, but as usual I'm leaving the plan blank and will go by feel. 
M -- 3000 yd swim, 20 min hard on spinning bike, 1/2 hr core/PT 
Tu -- rest 
W -- 2 mile RUN 
Th -- rest 
F -- 3000 yard swim, core 
Sa -- 1 mile walk, 2 mile RUN, 20 min row, 15 min elliptical, core 
Su -- 4000 yd swim, 3 miles walking 
Total: 10,000 yd swim, 4 miles walking, 4 miles running, misc. elliptical and rowing, mucho core-o.

tagrunner · Dec 31, 2007

Made a quick trip to check on my Dad (has cancer). This changed my plans for the week. I did get back in time to do a 15 mile trail run on Sunday.

perchcreek · Dec 31, 2007

Thanks Sans! OK, I"ll do more planks. I did do leg strengthening last week <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Mon - 8 mi w/[email protected] (did 8.2 mi @7:43, LT avg 7:26) 
Tue - 6 mi GA (did 6.7 mi incl 5K Race PR, 3rd AG + 3.6 mi warm-up) 
Wed - 6 mi Recovery (did 6 mi @9:20 brrrr windy 14F wind chill..... brrr) 
Thu - Rest/X-train (sleep and 10 x 30 sec front planks am.. 10 x 30 sec front planks pm .. arms get tired and shake is this normal? Oh I do them with arms extended is this bad?) 
Fri - 8 mi GA (did 8.2 mi @8:15 with 6 mi @8:01 AHR 162 windchill @ pace = 4F) 
Sat - 6 mi recovery (did 6 mi @9:55 AHR 144) 
Sun - 17 mi LR (did 17.2 mi @8:42.. last 7mi uphill for 325 ft @8:30 pace) 
Total 50's ish Actual: 52.3 mi .. nice mix this week.

gin79 · Dec 31, 2007

Thanks and Happy New Year to you SS! 
Mon--off 
Tues--8 miles, 45 mins bike 
Wed--off 
Thurs--8 miles w/ 4 @ HMP 
Fri--4 miles 
Sat--off 
Sun--13 miles 
total=33 
4 X abs & push ups 
2 X weights

lyndenrunner · Dec 31, 2007

Happy New Year... 
Mon-10K @ 8:00 
Tue-Rest 
Wed-9m @ 8:12 
Thur-5m @ 8:25 
Fri-4m @ 8:00 
Sat-Off 
Sun-8m @ 7:52 
Total= 32.2 miles

hally · Dec 31, 2007

BRRRRRRRR, no Polar Bear Swim here, besides we have one annually Super Bowl Sunday to benefit the Make A Wish foundation. If I was gonna plunge it would be then. I usually just make a donation though and watch <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
I was wondering if anyone would notice that huge mileage jump, and the x-training cut back was not meant to be that HUGE either, but went Geocaching both days this weekend. I will NOT run today even though I want to. 
Monday=30 min stairmill 1 hour weights and abs 
Tuesday=3,15 run 10 min weights 
Wednesday=elliptical 30 min walkin 1 mile 
Thursday= 
Friday=2.5 run 55 min weights 
Saturday=3 mile run 3.25 hike 
Sunday=29 miles cycling 1 hour weights 
totals 
run 8,7 walk 4,25 bike 29 weights 3 hr 5 min ellitpical 30 min stairmill 30 min

tomwhite · Dec 31, 2007

......thanks SS//........We will Endeavor to Persevere.......... 
======== 
Sun------40min hh run 
Mon-------rest/weights 
Tues------45min hh run 
Wed------rest/weights 
Thurs-----30min nordictrak 
Fri--------rest/weights 
============== <a href="http://www.imdb.com/name/nm0313381/" target="_blank">Lone Watie</a>: 
We thought about it 
for a long time, 
"Endeavor to Persevere." 
And when we had thought about it long enough, 
we declared War on the Union.

Weekly Running and X-Training: 31/12/07-06/01/08

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