Weekly Running and X-Training: January 21-27

Sans Souci · Jan 21, 2008

<img alt="" src="http://www.prolitegear.com/prolitegear/images/large/trail_running_1_lg.jpg" style="border:0px solid;"><img alt="" src="http://www.sagetosummit.com/images/snow_run.jpg" style="border:0px solid;"><img alt="" src="http://www.coachingessentialwellness.com/images/running_in_desert.jpg" style="border:0px solid;"> Mastering the Great Outdoors ... hally - 6.1 miles running, 5.25 walking, stairmill 1.5 hrs, elliptical 30 min, 
weights 2 hours, and <gulp> 353 plank pushups!!!!! It's comforting to know we have technical know-how and super strength in our moderators! You could teach your colleagues and thing or two (or pushup or 100) OrangeMat - 21 miles running, 4.25 hrs teaching, 6.75 hrs yoga, 1 hr pilates. Hopefully aggro didn't aggravate the blood-donating attempt. They'll stick it to you next go around. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> millbot - 16 miles + core & upper/lower body. Holy studly moly, mill, dips and pullups are tough!!! Really sorry you missed your Saturday HM; the Sunday neutral face is a positive. C'mon, kankle, play nice this week. JJJessee - 58.25 miles running incl a 36-mile weekend (LR 20 + 40mi bike!!!) in the snow and yet more biking, ellipticalling, XT, walking. Beautiful photos while on the run. Your love of running and the great outdoors sure shine through. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Dennis - 62.1 miles running every day incl LR 18-miler. Hope you can track down those shoes. Definitely an aggravation for all of us who finally find the shoe. lyndenrunner - 20 miles running. Gordon, have you posted your VRAA points? We can't settle for last place!! Let's keep the discussion going about fall marathons. gin79 - 40.5 miles running incl LR 17-miler and 11 w/ DH fartleks, 45 mins cycling, 4 X abs & LOTS of pushups, 2 X weights. A great week, gin, but, um, shopping is not X-T. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> kevin50 - 47??? miles running every day. I hear you on running in the darkness (summer moonlight is entirely different). Great work. Mustang Sally - 32.5 miles running incl 10+miler, hills, MP work, 1900m swimming, yoga, knee-ups and keeping the peace and the tallies in the pushupoff. Fighting off cold means goot timing for a step-back. Yeah, I think you have a great coach. 
tomwhite - 80min running, 60min XT, incl LOTS of very manly pushups (a few of us went a bit wild to start off ... oooph). Glad to have you back. Pie Jones - 8 miles running. Tough start to the running year. Sure miss your wit and charm around here. Hope things settle down and you can get back in the groove. old guy - 15 miles running. Snow is a go; ice is not nice. Hope last week's "blah" turns into a beauty. Labduck - 15.5 miles incl 4 miles w/ 4 x 1/2 mi intervals (3:15 pace). Still got that speed! Poor moss doesn't stand a chance against 50 pushups daily. <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Fortunate One - 25 miles running incl 12 on the TM; 2.25 hr. of volleyball, pushups, and skiing (where?) Sooo ... what is the Boston marathon plan? KenA - 9 miles running during yet another busy work week. Great work with the pushups (were Sunday's while watching football and doing elbow curls?) Econo - 12 miles running on a step-back/airport hell week after a HM PR and 30 mins swimming, pushups and other stuff. Hope you're well-rested and raring to go. jura - 3.1 miles running!!!! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 6.1 mi walking, 5000m (w-o-w) swim, 2xstrength, 30 mins elliptical, 2xyoga, daily hip rehab, chiro, massage and the gift of blood donation. Now ... that's what I call X-T!! Paul - 16.3 miles running. Step-back week after Goofy weekend. How are you feeling, Paul, and what's next? mariposai - 35 miles running incl tempo and yoga and packing. We'll miss you while you're in Paraguay! Please check in and let us know you're okay. Aija - 51.5 miles running and a whole LOTTA XT (whew!!!) including pushup-o-rama. Yeah, no kidding, that Weds LT was a <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif">. You are a ruff tuff grrrl and I'm glad you're back on the Weekly. CassadAAmius - 11 miles running, 9800 yds (5.6 mi) swim, 30 min elliptical, 1:15 spinning, 3 miles walking and a mess-o-pushups. Movie-quality running fantasies (also a good sign). choovie - 30 miles running, 120 pushups, 2 pullups, 285 min yoga, 60 min pilates. Sounds like you did get your money's worth on the yoga pass. A really great week, choov: mileage- and other-wise. Opie - 44.31 miles running incl PR Carlsbad Marathon! Lots of confidence going in and, it seems, well-justified. Can't wait to read all about it!! evanflein - 36.55 miles running incl Carlsbad Marathon for the Alaska Maniac Queen, 8.17 mi biking and XT. We anxiously await your RR! Flying Finn - 21 miles running, 40 mins elliptical, 232 pushups. Vast improvement over last week. Hope that continues, FF, and you're back to the Boston training. Tamster - 13 miles running and yoga, stretches + abs, weights! Dang car troubles, but on the upside, a nice pizza lunch with John and Rinda. Back on track this week. perchcreek - 57 miles running incl hilly 20 mi w/ last 12 avg 8:35 up hill and two-State 18-miler (love it!) More airport woes (like Econo). You just roll with it, perch. Looking really great. Patrick - 30.5 miles running and a gazillion pushups. Okay, tell me Nanaimo bars are the secret to the pushups and I'm all over it! Elaine3112 -27.6 miles running on cutback week, incl tempo and fartlek w/o's. In the quest for killer abs, planks and ab work, strength w/o and pushups! Johnny - 19.71 miles running, 150 minutes yoga, and Weds pizza with the girls. How's the ankle, John? You've been pretty quiet. I know it will get sorted, never as quickly as it should. My fingers are crossed for you. Sans Souci - 16 miles running, 13 mi walking, 21 mi bike, 8 mi rowing, 20-min pool run, strength w/o. Onward! dtoce - 46 miles, incl 16-miler w/ 12x1/4 mile at tempo, 12x1/4 mile 1/2MP and 24x1/4 mile easy/cheesy, and *new* to the Weekly 140 pitches. I think several of the guys would be happy to do your pushups to keep that pitching/life-saving arm in good shape. Nice week, DrD. mcsolar99 - 9.5 mi running vacation, 7 mi cycle, 90 pushups (never meagre), Hey, everybody needs a holiday (so sez Madonna). Platelet donation less than a week after a marathon. Psycho donor, qu'est-ce que c'est? janie b good - 10 miles running; X-T. LOL at your candour, Janie. "COLD and LAZY." (Why am I thinking Weird Al and "White and Nerdy"?) rasmussenmp - 73.5 miles on six days running incl hilly LR 20 miler and tempo and 120 mi cycling. Any taper planned before Mercedes Marathon in two weeks, Mike? Rindaroo - 11.5 miles running/walking (7.25 running) and crunches, exercises: hammies, pelvic tilts, upperback PT exercises & girlie pushups. Seems your lunchmates didn't manage to exercise after pizza as you did. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Great week, Rinda, and smart to make adjustments when needed. goofyguy1958 - 28.25 miles. Was it the bridge tumble, gg? Sorry to hear about your toe. Let's hope it's just a strain and a few days off is all you'll need. Don't go away, no matter what. This is the X-T and rehab thread as well. Welcome to the Weekly: Laura in Houston - ??? miles running, situps and girlie pushups, wine-ups. Just need an update sometime on Sunday, please, Laura. cajohnson5 - ??? miles running and lotsa pushups. Hey, you gonna stick around and post mileage? Patience there. You'll get to those chinups. Next up, plank pushups. (I am pure eeeevil) rtravers - 31.63 miles running incl 14.73 LR in the COLD, lotsa pushups, and "Core Power," "Yoga Burn," and "Yoga Conditioning for Athletes." Great running XT, Robin. And lucky you and La T. I'm sooooo envious. SkipAZ - Nice of you to show up to show us up, Skip. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 1275 pushups. Fwah! <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> 
Waiting for update (or better days): 
Caddisfli, evryday, Road hawk, rosecoloredglasses (time to come back!), SLOjim, willdebeest, TheProFromDover (get back here, you!), winejunky (off to 40/40), ksrunr, riley0003, Tagrunner 
Hey ... missing ya! <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Just pop in once in a while, even without a plan. Total: 1,008.4 miles

Dennis · Jan 21, 2008

Monday AM - 2M for lunch. 
Monday PM - 6M to break in new shoes. 
Tuesday AM - 2M for lunch. 
Tuesday PM - 13.1 M on TM. 
Wednesday - Cross Training (Swim & Elliptical) 
Thursday AM - 2M for lunch. 
Thursday PM - 13.1 M on TM. 
Friday - 5.5 miles easy. 
Sunday - 18 M. 
Total: 61.7 miles.

janie b good · Jan 21, 2008

This week's plan (should be warmer this week!... like 27*F)-- 
Mon: rest 
Tue: RUN 3 
Wed: RUN 4 
Thur: RUN 4 
Fri: rest 
Sat: RUN 3 
Sun: RUN 5 
TOTAL: 
Thanks SS for starting us off again this week... you ROCK! 
Signed, janie (white, COLD, & nerdy... hopefully NOT LAZY <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"> )

OrangeMat · Jan 21, 2008

Thanks SS! Love the desert picture (can you tell I'm yearning for warmer weather?). 
Mon......1.5 hr yoga, 5.5 miles............................................. ........... 1.5 hr yoga, 10 miles 
Tues.....3 miles, catch up on the p/u's............................................... 1.5 hr yoga, 5 miles 
Wed......1.5 hr yoga, 1 hr pilates........................................... .......... 1.5 hr yoga, 1 hr pilates 
Thur......1 hr teaching, 1.5 hr yoga, .5 hr demo teaching, 5.5 miles......... 1 hr teaching, 5.5 miles 
Fri.........1 hr teaching, 1.5 hr yoga.............................................. ..... 1 hr teaching, 1.5 hr yoga 
Sat........1 hr teaching, 7 miles............................................. ............ 1 hr teaching, 3.1 miles 
Sun........???.................................... ............................................. rest (ahhhhh) 
projected..... 25.5 miles, 6 hr yoga, 3.5 hr teaching, 1 hr pilates 
actual......... 23.6 miles, 6 hr yoga, 3 hr teaching, 1 hr pilates

JJJessee · Jan 21, 2008

Thanks Sans for another great kickoff to another week of running. 
Holy smoly Hally is pushup central. 
Nearing the end of the groove. 
Mon.................Rest w/ a short walk..............walk with DW 
Tues.................5 recovery.........................5....1 mile walk plus XT 
Wed................15 tempo or hillwork.............16 hillwork, 14 bicycle.___0.75 walk 
Thur.................4 recovery...........................0...2.5 walk 
Friday..............XT only..............................4.5...1 walk....24min ellipsticker....50min XT 
Sat..................18........................... .........16..1 walk....24min ellipsticler...45min XT 
Sun.................16............................ .........20 mt. run...1 walk....18.67 mile bicycle 
total............................................. ............62.5.......32.67 bike 
a series of <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> 4 <img alt="help.gif" src="http://files.kickrunners.com/smilies/help.gif"> <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

ksrunr · Jan 21, 2008

Back in the game! 
Mon a.m. 6 hard miles (done) 6 mi p.m.(canceled - home too late) 
Tues a.m. 8 miles 6 mi p.m. (11.5 miles @ 6:55 pace) 
Wed. a.m. 6 (done) 
Thurs. speed work a.m. 6 mi p.m. (10 mile run done) 
Fri. 15 miles a.m. (10 mile run done) 
Sat. 10 (15 mile run done) 
63 miles +- (finished with 58.5 miles)

lyndenrunner · Jan 21, 2008

Thanks SS,Work was a pain last weekend,one guy sick and the other on vacation...I'll call it a step-back week and start going again... 
Mon-5 @ 7:55 
Tue-5 @ 8:00 
Wed-6 @ 8:12 
Thur-5 @ 7:32 
Fri-Rest 
Sat-8 @ 9:07 
Sun-Off 
Total= 29 miles

hally · Jan 21, 2008

Thanks Oh Soucful one! Nice pictures! 
Starting my week with a day off from work. 
Monday= 3 brrrrrrrr miles 
Tuesday=1 hour cardio interval class 40 min weights 
Wednesday=3.1 balmy 33 degree miles 
Thursday=54 min elliptical and treadmill combo 1 hour weight class and pu's 
Friday=1500 meters in the pool 
Saturday=hiked one hour 
Sunday=3.5 miles 30 min weights PUSHUPS 
M-75 plank (15 one legged)=150 pts 
T-60 plank pu's =120 pts 
W-60 plank=120 pts 
Th-45 plank=90 pts 
Fri- 
Sat-40 plank=80 pts 
Sun-30 plank=60 pts 
Totals for week 
9.6 miles run 
1500 meters swim 
weight 2 hrs 10 min 
elliptical 54 min 
Barb

gin79 · Jan 21, 2008

recovery week on the Pfitz plan this week....congrats on some great runs for you! You must be awfully speedy when in top form! 
mon--4 easy miles--PU/ 30 plank...15 knee...total pts=75 
tues--8 miles w/ 4 between HMP and MP.--PU/ 30 plank...15 knee..total=75 
wed--off 
thurs--12 miles--PU/32 plank...13 knee...total pts=77 
fri--45 mins bike--PU/32 plank...13 knee...total=77 pts 
sat--off 
sun--10 miles, GA pace--PU/15 plank...total pts=30 
total=34 miles 
4 X abs & push ups, 2 X weights

tomwhite · Jan 21, 2008

..........thanks SS///.......slow start, but getting there 
============ 
Sun-------30min nordic 
Mon-------rest/weights 
Tues-------30min run 
Wed--------rest/weights 
Thurs------45min hh run 
Fri--------rest/weights 
Sat-------naught/drinking/NEW SHOES/baby 
============== 
total 
run------75min 
xtrn-----60min 
plus MANLY pushups 
0+25+25+25+20+20+0

perchcreek · Jan 21, 2008

Thanks SS. Great photos! 
Stepback week before heading into the 60's mpw range. 
Mon - rest (did 2 mi with Tory, actually FOR him it was 14F...brr) 
Tue - 9 mi w/5 mi @ LT (7:30) (ran 9.2 mi @7:48 w/ 5 mi @7:26 AHR167) 
Wed - 12 mi m-LR (ran 12 mi @8:43 HR 149 Progression style from 9:30 to 8:05) 
Thu - 2 mi recovery (ran 2.2 mi @9:45 AHR141, + core:3 x 30 s straight arm planks (FRL) 3 x 30 sec bent arm planks (FRL), 3 x20 ham curls. 1 x20+2x10 hip flexors. 3 x 20 pushups) 
Fri - 8 mi GA (ran 8.8 mi hills @7:58 AHR 159 Target 160 felt SUPER today... must be the X-training. The hills realy did flatten) 
Sat - 14 mi m-LR (ran 15 mi hills @8:26 AHR 154, Target 150-155) 
Sun 4 mi recovery (ran 3.2 mi @AHR 139 then 3x20 Ham curls, 1x20+2x10 hip strengthening, 5 x 30 sec extended arem FRL planks) 
Total 51 Actual: 52.4 mi (avg pace was 8:32) nice mix of tempo, hilly GA and hilly m-LR's

millbot · Jan 21, 2008

SS, thanks for the thread, and the inspiring photos. I read what you write, even if I don't play the game properly. 
I may resume running this week. My ankle feels like it will be ready soon; taking it one day at a time. 
M - 0 + lower body & core 
T - 5 + upper body; ankle = <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> (maybe I'll keep it after all) 
W - 7 + dips 
R - 0 + lower body & core & pushups 
F - 6 + pushups 
S - 10 + lower body & pullups 
S - 0 
Plan - ? + XT 
Total - 28 + upper & lower body & core workouts 
---------- 
Pushup challenge 
M - 18 pullups 
T - 60 pushups 
W - 32 dips 
R - 60 pushups 
F - 75 pushups 
S - 20 pullups 
S - 0

old guy · Jan 21, 2008

SS thanks for the good work on this thread. 
Hope to do more miles this week. 
Mon.....Icy and -0.... 4 on dreadmill 
Tue-Windy and snow..5.5 hills 
Wed........................5.5 hills 
Thu........................Rest 
Fri..........................Rest 
Sat........................6 miles (dreadmill) 
Sun.....Blah again. Arrrrrrrrrgh

Fortunate One · Jan 21, 2008

Thanks, SS. I took advantage of the cold snap to go skiing at a local spot we affectionately call the Boone Bump. Who knew Iowa had downhill skiing? I may get to the Sierra Nevada (maybe Sugar Bowl) in March. Plan . . . . . . . . . . . . . Actual M - 4 miles . . . . . . . . . . 4 on the TM (Hill setting, okay?) @ 9:13 m/M T - 1.5 hr volleyball . . . . . . 1.25 hr VB plus 20 plank PUs W - 5 miles including 3 tempo . 5 on the TM (3 @ 7:30 m/M) T - 1.5 hr volleyball . . . . . . 1 hr plus 10 Pullups F - 4 miles . . . . . . . . . . . 4 on indoor track S - 6 miles . . . . . . . . . . . 7 in the slush S - 12 miles . . . . . . . . . . 14 @ 9:20 m/M Total: 31 miles running . . . . 34 
__________________ No team <img alt="" src="http://www.kickrunners.com/forum//images/smilies/blush.gif" style="border:0px solid;">

rtravers · Jan 21, 2008

SS, I LOVE this thread! I hope you never tire of doing it, because I can't even imagine someone else having the energy to put all of this together. 
Okay, only 31.63 miles last week, because I slacked on Thursday and didn't get my run in. Hopefully back into the 40s this week! 
Mon: 3.23 recovery miles in 30:06 (9:19 pace), functional resistance training, abs, and 4x11 pushups! 
Tue: "Core Power" yoga, 6x800m repeats at indoor track, 2x11 pushups 
Wed: 5.11 miles on the treadmill, 2x11 pushups 
Thu: 7.48 miles in 1:05, 30 min at Tempo, 2x11 pushups 
Fri: 1 hr Rodney Yee "Yoga Conditioning for Athletes", quick functional resistance workout, 2x11 pushups. 
Sat: wimpy 25 min Yoga, 3 mile (untimed) run, 2x11 pushups 
Sun: Boston Prep 16-miler, plus 1.5 miles warmup and cooldown, CRAP! I forgot to do my pushups! 
--Robin 
Total Mileage: 41.31 miles Pushups are in RED!

Mustang Sally · Jan 21, 2008

This is so much fun to read! 
This is a stepback (pouting, but trying to be sensible about this) week. 
M - :40 Shuffle 6.5k 
T - :50, :[email protected] 9.0 sunshiny km 
W - Swim 1900m, strength swam, skipped the strength workout. Biked instead. 
Th - 1:00 at the track (sick) 
F - Off (sick) 
Sa - 1:20. 14.6 km 
Su - :30 Shuffle 5.03 km 
Total: 21.9 measly miles

Ken A · Jan 21, 2008

Looks like a rainy week, we'll see how it goes: 
M-3.25 miles 
T-rest 
W-off-rain 
T-nuttin' but work 
F- 
S- 
S- 
WOW---weather, work, out of town family...all combined to throw my consistency out the window. Will try for better next week and call this one a rest week!!! I need the stress relief! Total: 3.25 miles 
Pushup challenge (all manly ones) 
M-48 
T-48 
W-48 
T-0 
F- 
S- 
S-48

jura · Jan 21, 2008

Hi Soos, 
I am sharing Robin's sentiments, you put so much energy and effort into this thread, it truly became a gem! If you ever get tired of doing it, your successor will have big shoes to fill! 
I want to be the guy on the right, running at sunrise in the warm dry desert....OK, time to wake up and go for a careful walk on the icy wet cold and dreary suburban streets...ugggh! Mon- 2.51mi walk in sparkling sunshine. On days like this it's good to be alive! Tues- 2.5mi 3:1 run/walk, 90min yoga Wed- 2.26mi walk Thurs-3mi 3:1 run/walk, 1500m swim (focus on breathing), 40min strength Fri-1.67mi walk, chiro in the morning Sat-1hr strength Sun-4.09mi 3:1 w/running group<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">, 1000m recovery swim Total: 16mi run/walk, 2500m swim, 2x strength training, 1x yoga 
I ended up having a hard strength session on Saturday, so I skipped the yoga in Sunday due to delayed muscle soreness. It's better to wait with stretching till the muscles recover. Push-ups and hip rehab: 
I decided to attach the pushing-upping to my hip rehab stuff, doing as many sets of 10 as I do the rehab exercises. This way I won't be responsible for bringing down the gal's average<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif">, but I won't be tempted to do more then I should by competition either. Everybody wins<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">. Mon-3x10 XY pushups + 3sets of supine bridge, birddog and SB hip hikers Tues-zippo (was driving back and forth all evening with the kids, then caught up with the laundry...) Wed-2x10 XY pushups +2 sets of hip rehab Thurs-nuttin', too tired Fri-2x10 XY's +2 sets of hip rehab, including a new exercise Sat-zippadoodle Sun-2x10 XY's +2 sets of hip rehab Total: 90 XY pushups and a whole bunch of hip rehab<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Have a good week, all. 
j

dtoce · Jan 21, 2008

Su-12 total with 2 very easy (with the puppy-chow Penny) and 10 miles including 4x3/4 mile at moderate-hard effort (average ~7:00 pace)--threw 140 pitches in the basement with DS1 and DS2. 
M-3 recovery stretching/icing shoulder 
T-unsched off 
W-10 easy-100 pitches; lots of swings with heavier baseball bat 
R-12 first 6 miniprogression; 2miles with 4x40sec hill bounding; last 2 miles with 4x1/2mile moderate (~7min pace) rest 1minute inbetween 
F-3 recovery 
Sa-8 easy TOTAL=48 miles, no pushups 
thanks, SS!!! 
You're the bestest. 
t-8 days to Baseball camp...

Econo · Jan 21, 2008

Lots of warm fuzzies today from reading the weekly....happy 
Mon:...4.4 mile run to work. Felt good! 4.0 run home. Also felt good! And 2X5 = 10 Manly Man Push-ups (and other assorted exercises). 
Tue:...40 minutes in the pool. 
Wed:...4.5 miles intervals with The Administrators <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> 
Thu:...35 min in the pool; no apparent progress + 20 min rowing + 30 min spinning + 1 mile indoor track + 2x1 = 2 chin-ups <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> + 10 Manly Man push-ups 
Fri......ran to work 4.4 miles + 4.1 miles home 
Sat.....35 min bike ride; quit early because body parts were freezing (quite miserable!) 
Sun....17 miles in the snow with 2 chin-ups en route! 
Total: 39.4, I think

Weekly Running and X-Training: January 21-27

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