Weekly Running and X-Training, Dec 17-23

Sans Souci · Dec 17, 2007

<img alt="" src="http://cache.boston.com/bonzai-fba/Globe_Photo/2007/12/15/1197751797_4484.jpg" style="border:0px solid;"> 
The Pro from Dover - 23.5 miles running, 6100 yards swimming incl workout PR 2600 yds Friday. Don't forget: bilateral snow "throwing." Tamster - 20.5 miles running, 85 minutes stretch/yoga/abs/planks, multi-Christmas party arm curls Mustang Sally - 33.6 miles running incl 12.4 MLR w/2x25 min MP, 2000m swim, 1 h yoga, one crying baby, one BIZZY week (Did you knock down and kick in the #$(* those Weds sniffles?) ksrunr - 49.25 miles incl PR HM 1:26:05 (6:34 avg pace), besting master's PR by 4:55!!! Read all about <a href="http://www.kickrunners.com/forum/showthread.php?p=439367#post439367" target="_blank">it</a>. choovie - 26.6 miles incl MLR 11 miles, 1.5++ hrs weights/core, Y&P, looking for a good 6"-7" ... of SNOW! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Shopping x-training done??? 
lyndenrunner - 33 miles running in 6 days, lots of 5ers, Sunday 1-milers with DDs 1 and 2 (you better show DD2 an unlaughable mile, G!) Opie - 43.18 miles running incl 14.3-miler with pfriese, 1 hr. rowing. Opie, thanks for your comments Saturday. Sometimes I think I'm going crazy with the pursuit of speed and missing out on carefreeness. <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"> JJJessee - 53.5 miles incl LR 18-miler (3x4 MP w/1M rec) plus untimed doglek (x2) and "molasses" run with concomitant creative expression mcsolar99 - 83 miles weekly mileage pr incl LR 23.5 (18 @ 8:15, 5 @ 6:36). So distance=diminution of mental acuity, eh, mc? uh-oh 
CassadAAmius - 2.5 miles running, 11,000 yds swim incl distance PR 5500 yards, 100 situps, 7 min 1.5 SSide planks. Holy manatee, Dave, that's a lotta swimming. Have you checked to see whether bAAby has gills? Hally - 9.41 miles running, Stairs 1 hour, arctrainer 1 hour 40 min, Elliptical 20 min, weights and abs 3 hr 15 min. Giving in to Sun-Mon peer pressure. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> riley0003 - rosecoloredglasses - Lots of DL walking miles; lame-, then too-ambitious plan. Yes, you did run a M less than 2 months ago and you'll be doing 'nuther soon. Here's to a new beginning! *Clink* KenA - 7.4 miles on two days, looking after sick DW. Back on the horse this week, Ken (or is that reindeer?), or look out for Santa's boot! tomwhite - no running but 110 mins on the NordicTrak is great! Hoping the new compression shorts are uh ... er ... hmm ... compressing??? Econo - 28.3 miles, unanticipated cutback week but incl 11-mile trail run and a new healthy eating plan <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"> which apparently includes snickerdoodles. <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> millbot - 55 miles incl 12 with 8 @ MP + lower body, core. You inspire, mill. <img alt="toothy4.gif" src="http://files.kickrunners.com/smilies/toothy4.gif"> perchcreek - 40.6 miles incl MLR 14.4, trail run where Hanssen hid secrets for the Ruskiis followed by, <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif">, elbow curls w/ Comrade C..AA..s Flying Finn - 40.15 miles incl three 10-milers. Good stuff, music maven. Screw the speed, you say? Okay, me too! Patrick - 22.9 miles plus 140 mins x-training plus ABC News appearance with BOMF! <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> How'd the college meet-up go? Pics? Pie Jones - 33 miles incl 9- and 10-lipstickless milers for good measure. (Awwww, but Pie, a good rouge-y red would bring out your cheekbones.) gin79 - 25.4 miles incl <a href="http://www.kickrunners.com/forum/showthread.php?t=16646" target="_blank">5k race</a> (23:37, 3rd/AG), 45 mins cycling, lower body weights, abs and pushups. tagrunner - 25.5 miles incl MLR 12.5 trail run, abs and back. Bruce Cockburn's <a href="http://www.youtube.com/watch?v=W8CibAuvZM4" target="_blank">song</a> comes to mind when you mention trees falling. willdebeest - 1hr jog, 2hrs 10 min walk, 2 hrs x-train. So how's the rehab going, Wb? Continuous running coming soon? Sans Souci - 13.44 miles running/walking, 14.5 miles rowing, 120 mins pool running, 240 mins x-training. Do your tally, you lazy so-and-so. Yeesh. Dennis - 42 miles incl MLR 13 miles, intervals, 2 MP runs. Lots o' quality. Johnny - 4.06 miles running, 150 minutes yoga. (((Johnny's foot))) A tough week, fren. Hope things get better for you starting right now. Welcome to the Weekly: kevin50 - 46.5 miles running. Great debut to the Weekly thread, Kevin, but I see no editing. Is this accurate? evryday - 28 miles running incl MLR 12 miles in the snow. Did your team win today? SLOjim - 35.5 miles running, 17 cycle, 1.5hrs racquetball. Nice "numbers," SLOjim. Any racquet sport is a great w/o, though sometimes the knees object. I miss playing badminton (no laughing ... it's tough!) OrangeMat - 23.75 miles running incl 8-miler, 3.25 hrs teaching, 4 ? hrs yoga, 1 hr pilates. Nice mix of mileage and x-training, OrangeMat. old guy - 27.4 miles running. Are you going to hit your '07 mileage goal, og? And, no, you are not the old guy here, but I'm too discreet to say who is. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> mustang-boomer - 27.4 miles running, incl 14.3-mile MLR with Opie. Formerly known as pfriese and now a Maniac ... welcome, Paul! 
Waiting for update (or better days): Aija, dtoce, Lab<img alt="duckie.gif" src="http://files.kickrunners.com/smilies/duckie.gif">, Rindaroo, Road hawk, Grommit 
Total: 904.34* miles (*yet another Weekly Record!)

lyndenrunner · Dec 17, 2007

Thanks SS, 
Mon-6 @ 8:20 
Tue-5 @ 8:06 
Wed-8 @ 8:15 
Thur- Rest 
Fri-5 @ 8:44 
Sat-Work 
Sun-5 @ 8:20 
Total=29 miles

tomwhite · Dec 17, 2007

...yay......me next///// 
========== 
Sun------30min hh run......ta-da 
Mon------rest/wrights 
Tues--------30min nordic 
Wed---------30min x-bike standing 
Thurs-------20min hh run 
Fri---------rest/weights 
eh, that's all I got.....

mcsolar99 · Dec 17, 2007

nice pic ss; kinda like running in tucson. 
last big mileage week, but emphasis on speed work. 
m: 7 ez 
t: 9 w/16x400m (100jog) (89avg / 46 rest) 
w: 10 ez 
t: 13.5 w/11 alternating (6:20/7:32) 
f: 14.5 ez (8:21) 
s: 12 w/2x(400,800,1200m)

45, 1:30, 3:00 rest) (1:14,2:48,4:25; 1:19,2:50,4:32) 
s: 21 ez (8:06) 
total: 87 biggest week ever; probably best quality this year. taper time.

JJJessee · Dec 17, 2007

Thanks again SS ..................Plan............................ ....Actual 
M.............. 10.00 w/6 at MP...................9 w/5 @ MP 
<a href="http:/XT..............................rest">T.................rest/XT..............................rest</a> only 
W............... 6.00...................................6 
T...............12.00............................. .....12 w/ 30 min XT 
F.................rest............................ ......110min XT 
S................ 8.00 w/5x1000 @5K.............8.38 5k intervals not 5x1000 
.................................................. .........1000,800,600,400,200,100,50 w/ 400m recoveries 
S.................3.00............................ .......0, XT only 
Total.......... 39.00.................................35+

Pie Jones · Dec 17, 2007

Thanks SS....you do good work. 
Plan..........................Actual 
Mon......Rest...............5 Miles 
Tues.....6 Miles........... 5 Miles 
Wed.....8 Miles........... 8 Miles 
Thurs....4.5 Miles........ Rest 
Fri.........Rest..............Rest 
Sat.......12 Miles.........12 Miles 
Sun......4.5 Miles.........4.5 Miles 
Total......35 Miles.........34.5 Miles

Tamster · Dec 17, 2007

thanks SS for your time in compiling this for us. As we grow on this forum and it takes more and more time, please let me know if you ever want help. I don't want to see you get overwhelmed and burned out on this, so would be more than happy to step in and help out as you wish, or if you are gone for awhile, or need a short break, etc. 
---------plan-------actual 
Monday: rest & finish Christmas shopping. (no run, but 25 min abs/planks/stretch + some C'mas shopping) 
Tuesday: 5 miles (no run <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> but 25 min abs/planks/stretch) 
Wednesday: 4 miles + yoga class (3 miles + 60 min yoga/pilates class) 
Thursday: rest (rest) 
Friday: 3.5 miles (4 miles) 
Saturday: 10 miles (6 miles + 52 min rowing + elliptical + abs) 
Sunday: rest (no run, but 20 min abs/planks) TOTAL RUNNING MILES: 13 miles TOTAL XTRAINING MIN: 182 minutes 
will continue to incorporate abs/planks and more stretching as I've been doing the past several weeks. am seeing good improvement in posture and looser waistband on pants! yay! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

ksrunr · Dec 17, 2007

Last big mileage week for me too! Amen! SS; about that photo; which one is you? 
Sunday 5.25 miles (done) 
Monday 6 and 4 (done and not done) 
Tues 13 (done @ 7:50 pace) 
Wed 6 (done) 
Thurs 6 and 6 (done and 5.75) 
Fri 20 (done) 
Sat. 8 if my dw has training partner; else 17(14.75 miles) 
miles for week 76.75 miles 
SS - black speedo? I was thinking of the gal to the right of the black speedo - wohoo!<img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif">

millbot · Dec 17, 2007

It's good to see you running again, SS. 
M: 10 - done 
T: 9 - done 
W: 10 - done 
R: 8 - done 
F: 10 - done 
S: 16 - done 
S: rest - oh yeah 
Plan: 63 miles 
Actual: 63 miles + core, lower & upper body workouts

Paul · Dec 17, 2007

OK, here's the running plan. 
Day.................plan...................actual. ...........................other 
__________________________________________________ _______ 
M...................rest....................rest - done 
T...................5 miles...............5.5 miles - done 
W..................7 miles.................DW's BD - done 
Th..................5 miles................7 miles - done 
F....................rest...................17 miles - done 
Sa..................10 miles...............rest - done 
Su..................20 miles.............11.1 miles - done 
__________________________________________________ _______ 
Total.....................................40.5 miles - DONE 
This week didn't go at all as planned, but I was able to get in >40 miles of running. 
Paul (coolrunner formerly know as pfriese)

mariposai · Dec 17, 2007

Thanks SS. 
Here is my target for the week. 
Mon- 6 miles plus 30 minutes of weights and PNF exercises<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
Tue- 4 miles plus upper body exercises<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
Wed- 6miles plus lower body exercises<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
Thur-Rest <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
Fri- 8 miles plus 200 crunches, 10 planks<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
Sat- Rest<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
Sun- 13 <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">Rest 
Total= 37 miles

Rindaroo · Dec 17, 2007

major slacker last week, overwhelmed by christmas stuff... need to get back into it this week, so here's my plan: 
Monday - DS last basketball game of the season; some xt exercises - 20 minutes of xt exercises with 7 pound weights 
Tuesday - walk on TM -2.4 miles done, 1 mile walk & rest run/walk 
Wed - some xt exercises - enjoyed my bday, dinner w/ family & drinks <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Thurs - run/walk on TM - sick & rested 
Fri - xt exercises - tweaked back, rested with a heating pad 
Sat - bake cookies & run/walk on TM - 60 min yoga tape 
Sun - eat cookies & run/walk on TM - 3 miles total run/walk on TM Total : 5.4 miles run/walking, yoga, xt exercises, some congestion, tweaked back & a fun birthday with family all in one week..

Patrick · Dec 17, 2007

sorry for not totaling, and yes i had nothing to add. thankfully i took no pics of the college meetup. but there were some interesting stories. 
i do have pics though of the BOMF Christmas party. more later.... 
....plan.........what happened 
m....3............4.5 BOMF, 
t ....4............4.74 
w....r.............r 
t.....4............r 
f.....5............3.3 BOMF 
s.....6............9.53 
s.....6............6 
tot...28.........28.07 
saturday's run was longest in over a month

jura · Dec 17, 2007

Hi Soos, 
I am so happy that the grand tradition of the weekly thread is continuing on, and in such a grand, colorful fashion! Where is the race on that pic being held? I wanna go there... 
X-training continues for me this week. Mon - hip rehab exercises (and X-mas shopping...) Tues - yoga, master's swim Wed - nuttin' Thurs - yoga, master's swim 1hr 20min (went longer then usual on last day) Fri - hip rehab exercises, chiro/ART appt. Sat - full body strength, yoga Sun - yoga Total: yoga 4x, master's swim 2x, hip rehab 2x +1hr strength 
(Do you think I earned my turkey dinner?<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">) 
Have a good week. 
j

evryday · Dec 17, 2007

Thanks Sans. No, my team did not win...thanks for bringing it up...I'd rather not talk about it<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">. 
There's so many things wrong with that picture....and a couple of things right!<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Planned Done 
Mon...... rest....................rest 
Tues......3miles.................rest+office christmas party 
Wed......6miles .................3miles 
Thurs.....rest...................rest+another office party 
Frid.......6 miles................6miles+music club party 
Sat........rest...................6miles in the snow and wind 
Sun........6miles.............. 
total...

hally · Dec 17, 2007

Thanks Souci, like Tammy said I think this thing is gonna get hugh! 
This week, again no plan but I am starting it off with Monday <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Monday=40 min stairmaill 
Tuesday= 
Wednesday=3.2 run 20 min weights 
Thursday=30 min stairmill 10 min arctrainer 1 hour weights and abs 
Friday=run 3 miles 
Saturday=run 4 miles 1 hour weights and abs 
Sunday=elliptical 30 min weights 10 min total 
run 10.2 
stairmill 1 hour 10 min 
elliptical 30 min 
arctrainer 10 min 
weights and abs 2 hrs 30 min

tagrunner · Dec 17, 2007

Sans, 
You do such a great job with this thread. One of the highlights of my week is seeing your comments by each person. The tree music video was interesting. I'm in love with you. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> 
Here's my plan for the week: 
14 mile trail run on Saturday. I wimped out on Tuesday's run. It was 24F with high winds. I didn't dress for it and got too cold.

perchcreek · Dec 17, 2007

Great job AGAIN SS!! 
Let the Boston training begin! 
Mon - rest/Xtrain (3 Magical Healing Miles for Tory then about 10 min worth of front planks.. hey my arms get sore in like 30 secs!! planksters :notworthy<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Tues - 8 mi w/ 4 @ 7:30 (did 8.4mi @7:53 with LT avg 7:35 close nuf) 
Wed - 10 m-LR (did 10.2 mi @8:17 AHR 158 .. good run with headlamp) 
Thu - REST/Xtrain (30 min Elliptical backwards and 10 x 30 sec extended arm front planks) 
Fri - 8 GA (2 mi w/u with Tory and 8 mi hills @8:05) 
Sat - 4 Recovery (4 Magical Healing miles™ with Tory) 
Sun - 15 m-LR (really great 15 miler @8:24 pace... here's the elevation profile: V ) 
Total around 50 ishy Actual: 50.6 <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">

TheProFromDover · Dec 17, 2007

Oops. I updated my last week numbers. Sooooory. 
5.5 hours 
6100 yds swim 
0 bike 
23.5M run 
M - 2000 yds swim. 
W -2xxx 
F - 2100 
Su - 3.15k + 1M WU 
caigr

tomwhite · Dec 17, 2007

..nice to see jura back.............

Weekly Running and X-Training, Dec 17-23

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