Weekly Running and X-Training: 7-13 January

Sans Souci · Jan 7, 2008

Springing into 2008! Bring it! (See if this sticks this time - my favourite runner, Gabby Szabo) <img alt="" src="http://cache.viewimages.com/xc/2429304.jpg?v=1&c=ViewImages&k=2&d=17A4AD9FDB9CF19390335F8FA9CA92A6A285DB4532B333F49930FDCFC4C15FBB" style="border:0px solid;"> <img alt="" src="http://members.iinet.net.au/~peterg1/run/kipketer800final.jpg" style="border:0px solid;"> (Wilson Kipketer in flight) Flying Finn - 20.25 miles trail running and Grandma X-training!!!!! Welcome to the world, Donovan. <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">ccasion6: Dennis - 63.1 miles running incl LR 18 miles plus elliptical, bike, pool running, lifting. And even a mile for lunch! Most of us eat then! You're pretty impressive company too. millbot - 29 miles running + upper/lower body & core. I'd like to give that grumpy AT what for <img alt="boxing.gif" src="http://files.kickrunners.com/smilies/boxing.gif">, but since you're smarter, backing off a bit is the right thing to do. And, yes, it is much tastier, Day 2. Mustang Sally - 10.6 miles running and 11 miles XC skiing + face off. Hope the rest of you wasn't blown off the mountain! Can't wait to hear about it. Sans Souci - 16 miles running, 9.5 brisk walking, 7 miles rowing w/ intervals, biking, pool running, gym w/o, and Polar Bear dip. jura - 16 mi walking, 2x strength, 2100swim, 2x yoga and some rehab exercises too. J, walking is the perfect exercise to transition back to running. It gets all the "bits" ready for the load (in your case, not much of a load). Don't forget hills! And may I lurk at your swimming thread, please? <img alt="icon_cyclops_ani.gif" src="http://files.kickrunners.com/smilies/icon_cyclops_ani.gif"> evanflein - 45.8 miles running incl LR 19 miles, some on shiny new TM, and 13.6 stationary bike and walking. Ready to rock Carlsbad! Loved the big and little moose pic. We can be Northerners vicariously through you evf. Pretty cool. Sometimes really cool. Patrick - 23.29 miles running incl 10-miler + BOMF run, abs/core, upper body w/o, plankage. No Polar Bear Dip? (slump) Have you gotten soft since crossing the border, P? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> JJJessee - 54.02 miles running incl LT 25.25-miler and 5k PR (24:43) + 28 on bike. Caution on the VRAA madness. (Now I need a nap after reading that before I continue here. ZZZZZZ) OrangeMat - 20.75 miles running 4.5 hrs teaching, 1.5 hr yoga, 1 hr pilates. Slacker PR? Hardly. That chatty student is the slacker (perhaps some karmic duct tape will help?) old guy - 15.5 miles running. Glad you were able to get that 7-miler in today, og. Condolences to your family. 
ksrunr - 40 miles running, 600 yards pulling water. A day off? <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> T minus one week. All systems go, go, go. No head-in-the-sand stuff from you this week. <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"> CassadAAmius - 10,000 yd (that's 5.68-mile) swim, 4 miles walking, 4 miles running, misc. elliptical and rowing, mucho core-o Tagrunner - 31 miles running, fighting the wind, incl much-needed LR 15 off-road miles. Hope your dad is winning the battle, Tag. perchcreek - 52.3 miles running incl 17.2 mi @ 8:42 ... last 7mi uphill for 325 ft @ 8:30 pace and 5K Race PR (22:40) 3rd AG. Straight arms are more difficult, so, yes!!! you're doing them correctly. But no wonder you're shaking; that's a lot! Try some side ones too. gin79 - 33 miles running incl MLR 13-miler, 45 mins cycling, 4 X abs & push ups, 2 X weights. Today's run looks like you're past that calf problem. Goot! lyndenrunner - 32.2 miles running for the Mighty Team L. Stamina returning. Looks like smart base building, Gordon. hally - 8.7 miles running, walk 4.25, bike 29, weights 3 hr 5 min elliptical 30 min stairmill 30 min. Did I muff this, hally? Couldn't quite understand your total. But NICE Sunday bike. Got the VRAA bug perhaps? tomwhite - 85 mins hh run, 30 mins NordicTrak + weights. Quite a jump with the hh running from last week. You know best. It's the drinking/dancing I'm concerned about! (Love Chief Dan G, BTW) choovie - 24.65 miles running incl MLR 10 miler, 108 sun salutations to ring in 2008 + 210 min yoga. With your strength, you could take out that Wimpy WonderWoman. Opie - 37.79 miles running incl week-finishing tempo run + 30 minutes rowing. Two weeks from Carlsbad and looking fine! Congrats on your Maniaciversary. Econo - 40.8 miles incl LR 17 miler and a 5K PR, and 100 minutes in the pool miles! Red ink, two races including a PR, and a LR -- what a week! <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> Ease off the gas this week and savour it! Oh, yes, and tobogganing. Tamster - 20.25 miles running incl Sunday 9-miler and stretches + abs/planks. Good to hear you're embracing the core craze. Hope mid-week stress has eased. Paul - 28.6 miles running incl 11.5 miler while tapering. GL getting another star! KenA - 11.3 miles running incl Sunday 5-miler while caring for DW and watching the game! The tough days at work may have been well timed; ease back after that nasty bug. mcsolar99 - 47.5 miles running incl 11 w/8.6 @ 6:50. Regret phase over, ripper/tearer/slasher done, hippy phase didn't last anywhere near long enough IMHO. Protein load ... carbo load. Bring it! <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> dtoce - 39 miles, incl two 12 milers (one with 12x2.5minutes fast/then 12x2.5 min slow). Impressive stuff for too many work days! 
TheProFromDover - ??? miles running and a lotta swimming. <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"> Homework's due, dood. Rindaroo - 7.6 miles running/walking incl breakthrough 1 mile straight! Oh, YEAH! Great work, Rinda! 50 crunches too. Johnny - 23.7 miles running, 120 minutes yoga. I'm happy that I've made an honest man out of you, Johnny. Hmm. Maybe that didn't come out quite right. <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"> Pie Jones - Durn nasty bug. And I thought pie and hot tea would work last Sunday. Rhubarb ... was it rhubarb pie? Whatever it takes, I hope you beat it this week, Pie. Get well soon! 
kevin50 - 50.5 miles. Great week! 
Welcome to the Weekly: goofyguy1958 - 30.4 miles running incl dog/DS intervals (that's a first ... I like it!) + *new* lifting and core program 120 minutes. It's grand to have you back! Fortunate One - 38 miles running incl two 12-milers; 1.5 hr. of volleyball. Ah, FO. My expectations are few: stay healthy and a smile for the people looking at us sideways. (You know, I have a wicket serve in vb ... I credit years of badminton; snappy wrist). <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Waiting for update (or better days): 
Aija, Caddisfli, evryday, Labduck, mariposai, riley0003, Road hawk, rosecoloredglasses, SLOjim, willdebeest Total: 937.19 miles

mcsolar99 · Jan 7, 2008

i've been thinking about this week for the past 923.5 miles <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
m: 0 
t: 4ez 9:30 pace, empty tank 
w: 6 w/3x1300m at 6:20 pace 
t: 3.5 8:23 
f: 0 
s: 3.5 8:23 
s: 28 w/26.2 2:59:35 
total: 45 
ps - i just remembered that 800m race. the guy from norway won it on the last 100m sprint. athens olympic finals, right? usa johnny gray led it through about 550m, then the entire field blew past him... he's dying in the background there...

jura · Jan 7, 2008

Dear Soos, you may lurk at the swimming thread all you want, but even better, post some<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">! Taking to the hills is a great advice, and I am going to incorporate them slopes this week. My "bits" are still a bit squeaky, though, so my motto continues to be "easy does it, grasshopper". And thanks for your tireless and suberb job on this thread! 
Go mc, GO GO mc! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
This week Back to School will hit us like a ton of bricks!<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> All the activities will start back at full tilt, so hold onto your hat, everybody! Despite all this, my goals for this week:
<ul><li>walk every day ~30 min, vary terrain</li>
<li>master's swim 2x</li>
<li>strength training 2x</li>
<li>yoga 3x</li>
</ul>
OK, being ambitious again, I know. But, dare to dream!<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Mon-walk 2.54 Tues-walk 2.7, swim 2650 and yoga Wed-walk 1.35 and strength Thurs-walk 3.75, swim 1850 and yoga Fri-walk 1.82, chiro Sat-walk 2.75 Sun-RUN&WALK 4.02! and yoga Total: 18.9mi walk with ~1.5mi running <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> on Sunday, 4.5hrs yoga, 2x master's swim, 1x strength 
Have a great week everybody! 
j

Patrick · Jan 7, 2008

SS, Thanks for doing this and for doing it so well. I did an additional 4.5 miles sunday for a tot of 23.29. "Patrick - 18.79 miles running incl 10-miler + BOMF run, abs/core, upper body w/o, plankage. No Polar Bear Dip? (slump) Have you gotten soft since crossing the border, P? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">" 
I was always soft but since i was birthed in Baton Rogue i crave the warmth, but now that i have been thinking about it i may attempt a polar bear dip next year. 
Good luck Mc. 
Jura, my wife used to trek up a giant hill in Coquitlam lugging her guitar up to the studio where she taught. The first few weeks she was dragging her tail but after that she was almost jogging. 
..... Da plan.............Da reality 
m......4....................2.67 BOMF, 75 min Xtrain 
t.......5....................6.56, 30 min Xtrain 
w......r,,,,,,,,,,,,,,,,,,,,,,r, 65 min Xtrain 
th.....5.....................6.51 w/T, 30 min Xtrain 
f.......6.....................2.66 BOMF, 70 min XT 
s.......10...................6 30 min XTrain 
s.......7.....................7, 60 min Xtrain 
tot....37..................31.4 Now i am considering the edge to edge since june is a nicer month and it is also my bday month. 
on sunday i awoke with a sore left shoulder so I was going to leave my left side planks out of my workout but it also hurt to do the front ones so i left all of the planks out so i am now sans planks . . . i almost miss them.

gin79 · Jan 7, 2008

Thanks SS. Calf is still somewhat an issue. Doing what I can and hopefully it WILL go away completely. 
Mon---4 miles 
Tues--.5 (calf bothering me) 2, 40 minute sessions on bike, total=80 mins. 
Wed--off 
Thurs--15 hilly miles 
Fri--40 mins bike, extra weight session 
Sat--off 
Sun--11 miles 
Total=30.5 miles running 
4 X abs & push ups 
3 X weight workout

JJJessee · Jan 7, 2008

Thank you, SS for your beneficent work. 
Great pic of human flight. 
M..........rest................Rest, and I think its working. YESSS! 
T............6...................6.5 (includes .75 discalced) plus 1.15 walking and 45 XT 
W..........13...................13 mostly hill, plus .75 wu/cd walks, 16 miles on bike 
T............5....................6.25 plus 1.5 walking and 55min XT 
F...........XT.................................... camping rescheduled for 2/1, XT and 2 mile walk 
S...........20....................23 in the woods with .5 walk wu and cd 
S...........10....................10 plus about 15 on the bike and 1.5 walking 
Total......54.....................58.75

OrangeMat · Jan 7, 2008

Sans Souci, this is such a joy to wake up to on a dreary Monday, thanks so much! 
My Monday pilates/yoga fusion class (that I teach) has been dropped as of this week, so I'm going to need to figure out how to reshuffle my running and x-training, since that was the one class that I actually did along with teach it, and it was making a difference. But now I can take the level 2 yoga class on Mondays, which I had not attended since September (good news), though I don't know my strength ability afterwards to run (bad news). So we'll see how the week unfolds. Heh, seems like I may have absorbed some of that chatty student's karma, ya think? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Mon...........1.5 hr yoga, 3 miles.......................................1.5 hrs yoga, 3 miles 
Tues..........8 miles............................................. ............7 miles 
Wed...........1.5 hr yoga, 1 hr pilates.................................1.5 hrs yoga 
Thurs.........8 miles............................................. ............10 miles, 1 hr pilates 
Fri.............1 hr teaching, 3 miles......................................1 hr teaching, 1.5 hrs yoga 
Sat............1.25 hr teaching, 2.5 hrs restorative yoga/Reiki...1.25 hr teaching, 3.25 miles, 2.5 hr R&R 
Sun............6 hr yoga immersion workshop...........................6 hr yoga (all hips!) 
projected: 22 miles, 11.5 hrs yoga, 1 hr pilates, 2.25 hr teaching 
actual: 23.25 miles, 13 hrs yoga, 1 hr pilates, 2.25 hr teaching 
A bit of shuffling was done, but all in all, a good week! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

old guy · Jan 7, 2008

I never have much of a plan, soooooo.....this week I'll give it a try. Plan..................Actual 
Monday........Rest. Breakfast with retirees group 
Tues ..5.5......4.2 
Wed... 4.......Rest (my wife was shopping and I enjoyed a quiet day at home) 
Thur... 7........7 
Fri .....5.5......5 
Sat.... 5.5.....4.5 
Sun.... 7 When everything is coming your way, you're in the wrong lane.

CassadAAmius · Jan 7, 2008

Totals updated in last week's thread, Sargent Souci. Wow, those pics above give me chills. (Different kind of chills than the previous week's pics.) 
Hoping for a little more ever so cautious running this week. VRAA is great motivation to cross train and hone those abs of steel. 
Emcee! Go like the wind. 
M -- 2000 yd steady swim 
Tu -- 12 min elliptical, 3.5 mile run, 48 min spinning bike 
W -- 2500 swim with 5x300 on 7:00, avg. 4:57, 40 min core, 2 mi walk, 80 pushups 
Th -- 1800 swim 
F -- 10 min elliptical, 3 mile run 
Sa -- 60 min spinning bike, 2000 yd swim, situps/clamshells/planks 
Su -- 6 mile w/ 5 min walk / 5 min run (I'll call it 4 miles run, 2 walk); 1 mile walk, situps/planks 
Totals: 10.5 miles run, 5 miles walk, 8300 yd swim, 1:48 spinning bike, 22 min elliptical, situps, planks, blah blah

Dennis · Jan 7, 2008

Monday AM - 2 Miles for Lunch. 
Monday PM - No activity. 
Tuesday AM - 2.5 Miles for Lunch. 
Tuesday PM - 13.1 M @ MP on TM. 
Wednesday PM - 7 Miles - Recovery Pace. 
Thursday PM - 8 Miles including 3 miles of hills. 
Friday PM - 13.1 M @ MP on TM. 
Saturday - 5 M recovery. 
Sunday - 9.3 M. (2.5 miles @ MP, 5.5 miles @ LT) 
Total - 60 Miles. 
Unable to do any CT, intermittant but sharp knee pain when doing elliptical, bike, or even going up & down steps. Only mild discomfort when running.

ksrunr · Jan 7, 2008

Monday 6.25 miles (done) 
Tuesday 8 miles @ 8:30 pace (6.5 miles at 7:37's) 
Wednesday 5 miles ez (done 40mins.) 
Thursday 4 miles ez 
Friday - travel and rest 
Saturday - 4 easy - packet pick up 
Sunday - kick butt and take names.

lyndenrunner · Jan 7, 2008

Thanks again SS, 
Mon-5 @ 8:00 
Tue-Off 
Wed-8 @ 8:16 
Thur-5 @ 8:04 
Fri-4 @ 8:44 
Sat-5 @ 7:36 
Sun-8 @ 7:51 
Total= 35 miles

perchcreek · Jan 7, 2008

Wow SS. You'd think they could run faster if their feet touched the ground <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"> 
Go MC, you've got the training, you've got the fueling/hydration plan, It's ALL Mental Now! 
Plan is for mileage building. Mon - Rest/X-Train ( did 3 Magical Healing Miles for Tory @AHR135 then front and side planks (front, right, left)x3 and Hamstring strengthening 2x10 with elastics and rolling chair 1x10) Tue - 8 mi GA w/ 10 x100m strides (did 8.2 mi @8:05 with Strides AHR 159) Wed - 13 mi m-LR (did 13 mi @8:52. wonderful at 4am with headlamp on country roads..ahhh) Thu - 3 mi Recovery+Xtrain (did 4 mi @AHR145, Xtrain last night: ham curls, lunges, front and side planks- straight arm and bent. Felt improvement) Fri - 8 mi GA (did 8.2 mi @8:04 glasses fogging muggy... v. nice run.. best the legs/feet have felt all year..err... 12 months!) Sat - 5 mi recovery (did 5 mi @9:46 AHR 142) Sun - 14 mi m-LR (did 15 mi v. hilly @8:16.. best run in long time!) 
Total: 54 Actual 56.4 mi and feeling GREAT!

hally · Jan 7, 2008

Thanks Souc, and I fixed my totals because , well because I can <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Sorry for the crappy typos on those but I was in such a rush to get em done for ya . 
After a week of more running then I'd done in a while I did hardly any this past. Gotta find a happy medium. Anyway, my right heel was feeling a little tender so the weather cooperated and I rode instead Sunday. And that sure felt good after 6 weeks out of the saddle!! 
Monday=walk/run 3 miles 
Tuesday=arc trainer 20 mins 35 mins weights 
Wednesday=elliptical 30 min 
Thursday=stairmaster, cycling and arc trainer 45 mins weights 30 min 
Friday=dancing at a holiday partay 
Saturday=recovery hiking 3.5 
Sunday=cycling 24 miles hiking 2.75 totals 
9.25 walking/running 
1 hr 40 min assorted cardio 
1 hour 5 min weights 
24 miles biking 
Barb

kevin50 · Jan 7, 2008

Here's my plan for this week. All running miles. 
Monday 9 miles 9.5 
Tuesday 8 miles 8.5 
Wednesday 7 miles 5.0 - felt like a rest day 
Thursday 9 miles 9.5 
Friday 4 miles 6.5 Was feeling sluggish after Tuesday but rejuvenated over the last three days <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Saturday 8 miles 8 miles 
Sunday 5 miles 5 miles 
Total 50 miles (last week was 50.5.) Surpassed goal: 52 miles <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">

choovie · Jan 7, 2008

That is a great photo -- those guys are flying. Thanks for all the time you put in on this thread. I enjoy reading your comments about everyone's week! Wish we'd get some snow so I could brush up on my xc skiing before Yellowstone. 
Mon. 7 miles + pilates (7 miles + 30 min of piyo mix DONE) 
Tues. yoga + club board mtg (75 min yoga + 2 mile walk DONE) 
Wed. 5 miles + pilates (5 miles + 60 min piyo mix DONE) 
Thur. 3 miles + yoga (3 mile run + .5 mile walk + yoga DONE) 
Fri. yoga (30 min core work DONE) 
Sat. 8 miles (7.25 miles + 60 min yoga DONE) 
Sun. 3 miles ez (75 min yoga only DONE) Totals = 22.25 miles + Y & P

millbot · Jan 7, 2008

What a fine bunch of athletes. You guys & gals rock! 
Thanks again for this thread, SS. Those photos are so cool. 
Here's the plan created a couple weeks ago, which I will adjust to suit the mood of my Achilles. 
M- 9 - done (AT: <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">) + core 
T- 7 - done (AT: <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">) + lower body 
W- 10 with 3x2 mi @ 7:30 - done + upper body 
R- 8 - done 
F- 7 - done + core 
S- 12 - 0 (now right ankle is :mad<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> + upper & lower body 
S- rest 
Plan: 53 miles + xt 
Reality: 41 miles + core & upper/lower body + stoopid ankles

riley0003 · Jan 7, 2008

Here's my plan for the week, subject to change: 
Monday - 40 mins elliptical, 15 mins stretch/cooldown 
Tuesday - 3 miles 
Wednesday - 20 mins stretch 
Thursday - 3 miles 
Friday, Sat & Sun - not sure as I'll be away at a conference but hope to hit a treadmill at least, and some free weights. 
Susan

Mustang Sally · Jan 7, 2008

SS, you made it fun to come back into the office today, just to see the wunnerful post. This week is still lower-mileage than I've been seeing in a while, but I'm micro-tapering for a weekend 8K. It goes like this: 
M - :40 recovery. 7k 
T - 1:10 w/4x4min hills 11.7k. bleh. 
W - 1900m swim, strength 1900m, 1h yoga 
T - Track 6.2k of sharpening 
F - Off 
S - "Z1 shuffle for 25 minutes, then do 4x100m accelerations." I like how this woman adapts to my own language and feeds it back to me. 5k 
S - 1:20, including an 8km race. My goal, sub-38:00 8k, 37:21, and WU/CD Total: 48k for the week.

Opie · Jan 7, 2008

Wow-what a group! Sally, you go girl-I'd be overjoyed with 40:00. 
Day........................Plan................... .................................................. ...........................Actual 
Monday..............rest or row 30 min............................................... ..........................rested 
Tuesday.............5 mi. mini-course-simulation on the hills............................................. ...done 
Wednesday.........Q2 for week 23-2 x 20 min. T mixed in with 90 min. E............................done-12.86 mi. 
Thursday............rest or row 30 min............................................... ........................done-row 
Friday................3 mi. E................................................. ........................................done 
Saturday............5 mi. E..........................................done-5.74 mi. with 4 striders at the end & 1-min. recovery jogs 
Sunday...............1:30:00 E (8.84 mi.).............................................. .......................done-8.83 mi. 
Totals.................35.84 mi................................................ ................35.43 mi. run, 30 min. rowing

Weekly Running and X-Training: 7-13 January

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