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<span style="font-family:'Book Antiqua';"><span style="font-family:Arial;">Hi</span></span><span style="font-family:'Book Antiqua';"><span style="font-family:Arial;">.</span></span><span style="font-family:'Book Antiqua';"><i><img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"></i></span> <span style="font-family:'Book Antiqua';"><span style="font-family:Arial;">I'm not SS, but I'll do my best to give back some of the inspiration you all send me out onto the playing field with. . . be brave and heartened, and hopeful - 'tis February. And a tip for Valentine's Day this week. . .</span></span> When chocolate is specifically manufactured to retain as high a level as possible of <a href="http://www.delvaux-acticoa.com/cocoa-polyphenols.html" target="_blank">cocoa-polyphenols</a>, it fits very well within an active lifestyle and a well-balanced daily diet.<br>
Love Well this week and every week. Cheers! <span style="font-family:'Book Antiqua';"><span style="font-family:Garamond;"><span style="font-size:medium;"><br><br><i>"About the demons? They make you want to run through the jungle...cover countryside at a clip, slide by in the night like a scuttling cloud....They make you bolt awake in the middle of the night with an involuntary shot of your own true adrenaline, ready to run a hundred miles; we're talking when you're there, now, really there, four-minute shape or better. They make you jittery with the smell of forest, ready to hurdle fallen trees, run down game, leave gore in the bushes.....And then when you get them all reigned in they make you lay back in the pack, coasting three laps on an old melody...and then they make you wail out of the final turn and blow down the last godamn straightaway like the midnight trail to hell!" -<br>
Quenton Cassidy, Once A Runner</i></span></span><i><br><br><img alt="" src="http://i26.photobucket.com/albums/c108/egrd/running.jpg" style="border:0px solid;"><br><br></i><span style="font-family:'Arial Black';">The Week's Deets: 907.11 Run miles<br><br>
Evanflein:</span></span> <span style="font-family:Arial;"><span style="font-family:'Arial Black';">45.8</span> run miles of Arizona Dreaming. . . Amidst a strong serving of what looks like polishing and fine tuning for speed and strength. That LR sounds like a real journey. You're one tough cookie, lady.</span><br><span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';">Hally Cat: <span><span style="color:#000000;">10.1</span></span> <span style="font-family:Arial;">run miles, took a rest day after all those p/ups and the VRAA and then got right back at it, with strength and the stairmill and some time in the pool.<br><span style="font-family:'Arial Black';"><span style="color:#800080;">Millbot:</span> 34</span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">run miles, including a 10km race <span style="font-family:'Arial Black';"><span>PR!!</span></span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">Good set up work out for that 10km. Mini-taper with a solid speed w/out on Tuesday, recovery day and then some loose leg ez mileage up to race day. On Sunday, he rested.</span></span></span> <a href="http://www.kickrunners.com/forum/../showthread.php?t=21573" target="_blank">RR</a>.<br><span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">lynderunner: 38</span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">run miles, with careful observance of the recovery vs work pace. Good on ya.<br><span style="font-family:'Arial Black';">JJJessee: 33.25</span> run miles, took a step back and went to play up in the mountains. Managed a solid w/out at MP demonstrating the flexibility required of the true adventurer type that he is.<br><span style="font-family:'Arial Black';">ksrunr: 45</span> run miles, going a little "tempoish" on Thursday. What's the next event, ks?<br><span style="font-family:'Arial Black';">perchcreek: <span>66.2</span></span> run miles (Holy fish crackers, what a year our perchy is having!!) Nails a PBJ Special!!! And just as important, runs a true recovery pace the next day, before nailing the Sunday long run of 20 miles on Sunday. I also like all the core and strength stuff you're doing (purposeful and otherwise).<br><span style="font-family:'Arial Black';">jura: 11.8</span> run miles, double attagirls for managing everything you manage with humour and grace AND for building back with care. Hope you're having fun with the group runs.<br></span></span></span> <span style="font-family:Arial;"><i><span style="font-family:'Arial Black';">gin79: <span>57</span></span> <span style="font-family:Arial;">r</span>un miles, with happy calves!! Keep lengthening those suckers. A long calf is a flexible calf.</i><br></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">Mustang Sally: 45.9</span> run miles, A real break out week baby! That coach mebbe, just mebbe knows what it's all about. You always run with such heart. Trust it and follow it. Well, not into the brambles so much. . .<br></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">Flying Finn: 47</span> run miles, packing in three longer runs, good for leg strength for sure.<br><span style="font-family:'Arial Black';">Choovie: 8</span> run miles, balances out a personally challenging week with a soul satisfying ski in Yellowstone. Huge X-Training Choovie!<img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><span style="font-family:'Arial Black';">Econo: 20.4</span> run miles. Swimming, biking & running, that's our ranked Tri-Grrl!!<br><span style="font-family:'Arial Black';">Patrick 18.75</span> run miles, including a challenging 5km with little other details. Oh oh - flu developing or fueling issue? You mention nausea on Sunday. . .<br><span style="font-family:'Arial Black';">Tamster: 22.5</span> run miles, switched out a Sat/Sun LR vs rest day. Thinking about more run days?<br><span style="font-family:'Arial Black';">Elaine3112: 32 <span style="font-family:Arial;">r</span></span>un miles, hee hee, she said fartleks!! That's a solid w/out! Did I see summink about spring weather there? <span style="font-size:xx-small;">grrr, Aija mutters - shivering by the whale fat lamp in her igloo and Hudson's bay blanket in the 'feels like' -23 F air. . . .</span><br></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">r</span></span>un miles, hee hee,<br><span style="font-family:'Arial Black';">Opie: 34.21</span> run miles, Fives Alive on Monday, and election stuff on Super Tuesday, and a choir recital, and , and, and. . . phew. Some nice tempoish on Friday.<br><span style="font-family:'Arial Black';">Johnny:</span> wow. How is the pool running going? Are you managing to get the heart rate up? That Sunday tally is impressive: yoga, weights, eliptical and pool running. You are your very own VRAA team!<br><span style="font-family:'Arial Black';">CassadAAmius: 24</span> run miles. A mileage PR to be happy about on the road back to the lane of hope.<br><span style="font-family:'Arial Black';"><span style="color:#800080;">rasmussenmp:</span> <span>55.7</span></span> run miles, including a fantastic pain-free, negative split run at the Mercedes Marathon!! First 09 BQ of the year. HUGE Atta-Boys. Look forward to the RR on Monday.<br>
You know it has to happen - - <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br></span></span></span><span style="font-family:'Arial Black';">Sans Souci: 23</span> run smiles for darlink SS, nailing the paces and happy to be out there.<br><span style="font-family:'Arial Black';">Fortunate One: 35</span> run miles, building up for goal race in April. Managing some long runs indoors. 16 miles on a treadmill would be better than running outside in that cold, but it still deserves a huge attaboy for the required fortitude. <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br><br><span style="font-family:Arial;"><i>cajohnson5: poor cj is feeling ick. Waiting for Sunday update<br></i></span><span style="font-family:'Arial Black';">tagrunner: 6</span> run miles, sick, but not defeated. Take the time to recover. That virus is nasty.<br><span style="font-family:'Arial Black';">Old guy: 18.5</span> run miles, including a diet of hills twice!!!<br><span style="font-family:'Arial Black';">SLOJim: 31.5</span> run miles for the lolcat fan!! Did you get rid of the nasty headache?<br><span style="font-family:'Arial Black';">Laura in Houston: 13</span> run miles, working hard these days - remember the balance. Good cautionary words about motorcycle safety. Yay, Another lolcat fan!!<br><span style="font-family:'Arial Black';"><span style="color:#800080;">Paul:</span> 46.8</span> run miles, 5 mile race PR!!!!! Link to RR?<br><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><span style="font-family:'Arial Black';"><span>Orange Mat:</span> 3</span> run miles, sounds like a fun week, except for the hip issue and a HUGE amount of travel. Starting fresh tomorrow. (Me too).<br><span style="font-family:'Arial Black';">tomwhite: 120 min</span> run time, hope all is going well with your dad.<br><span style="font-family:'Arial Black';">rtravers: 44.71</span> run miles, Robin is a work horse! including a bunch of core and yoga work and some explosive strength stuff with plyometrics. I swear by them too - if you're healthy and use good technique. They'll give that last little edge on race day.<br><span style="font-family:'Arial Black';">Dennis: 49.2</span> run miles, I hope you weren't doing the two 13 mile treadmill runs while the gym was under water!<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> I hope this week is better!!<br><br><br><span style="font-family:Arial;"><i>Have fun guys,<br>
Aija<br></i></span>
 

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Hey Aija, Thanks for taking this on. It looks like you are off to a great start.<br><br>
my plan...........what was wrought<br>
m..........3...............3<br>
t...........5................r, 30 min XT<br>
w..........r................r, 70 min XT<br>
t...........5...............6.01<br>
f...........6<br>
s..........10<br>
s............6<br><br><b>TOT......35<br><br></b>tues, results from sat race just posted on line 1 in AG, guess everybody else also had a bad day.
 

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Thanks for covering the weekly tally Aija! Love the picture and quote!! No RR from me as you can't call what I do racing, but thanks for asking, but I think it might have been a breakthrough for me. I will try to get 4 days running in this week.<br><br>
Monday-REST<br>
Tuesday-2.5 on TM 45 min weights<br>
Wednesday-ran 3 tm<br>
Thursday-1 hour weights<br>
Friday-<br>
Saturday-hiking and running 2 miles<br>
Sunday-ran 5<br>
totals<br>
1 hr 45 min weights<br>
12.5 miles run<br><br>
Barb
 

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Great work Aija,<br>
we're all lucky dawgs to have ya.<br><br>
Monday.......................rest................. ..........rest and massage<br>
Tuesday........................6.................. ...<b>6</b> ....HR looked a bit high....45min easy elliptical after work<br>
Wednesday....................5.................... .<b>0</b><br>
Thursday.......................4.................. ...<b>4</b><br>
Friday..........................rest.............. .....<b>0</b><br>
Saturday......................50K++............<b>~34</b><br>
Sunday......................2 inches................<b>0</b>.......walked a couple with DW<br><br>
total............................................. .....<b>44</b><br><b>first ultra finish</b>
 

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Thanks for taking this on Aija and yep, I mentioned spring but it's all going to change tomorrow (shiver)!<br><br>
Monday: Strengthening stuff.<br>
Tuesday: 8 miles with friends doing the 'f' session!<br>
Wednesday: 6 miles easy.<br>
Thursday: Rest<br>
Friday: 17 miles around the lakes.<br>
Saturday: 3 miles easy<br>
Sunday: 6 miles see how I feel pace!<br><br>
Total: 40 miles
 

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Thanks Aija,<br><br>
Mon-5 @ 8:17<br>
Tue-Rest<br>
Wed-9 @ 8:14<br>
Thur-5 @ 7:45<br>
Fri-5 @ 7:55<br>
Sat-10 @ 9:06<br>
Sun-6.2 @ 7:50<br><br>
Total=40.2 miles
 

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....thanks aija//..........like we Say Down South ''Beats shaving Poodle Butts for a Living''....<br><br>
(ok, we don't <i>actually</i> Say that,<br>
but we <i>Think</i> it quite often)<br><br>
============<br>
Sun------50min hh run<br>
Tues------35min run<br>
Thurs-----45min streetrun<br>
========<br>
total<br>
run-------130min<br><br>
plus assorted fidgiting......not counted
 

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<span style="font-family:Arial;"><b>" be brave and heartened, and hopeful - 'tis February"</b> <i>thanks Aija; wohoooooo</i></span><br><br><span style="font-family:Arial;">Mon. 7.25 miles</span><br><span style="font-family:Arial;">Tues. 5.0 miles</span><br><span style="font-family:Arial;">Wed. 10.0 moh</span><br><span style="font-family:Arial;">Thurs. 5miles a.m.; 5.5 miles p.m. fartlek</span><br><span style="font-family:Arial;">Fri. 6 miles</span><br><span style="font-family:Arial;">Sat. 13 moh</span><br><br><span style="font-family:Arial;">51.75 miles total</span>
 

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Thanks for doing this Aija!<br><br>
Mon--4 miles<br>
Tues--8 miles w/3 @ HM pace<br>
Wed--off<br>
Thurs--15 miles<br>
Fri--4 miles<br>
Sat--off<br>
Sun--11 miles<br><br>
total=42 miles<br><br>
3 X weights, 4 X abs & PU
 

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Last week's update......<br><br>
Run.... 31.5 miles<br>
Cycle.... 14 miles<br>
Racquetball .... 1 hr.<br><br><br>
Plans for this week.....<br><br>
Sun. 7.5 easy run w/ 3.5 miles cycle warm up<br>
Mon. rest<br>
Tues. - 12 long run - done<br>
Wed. - 7.6 easy run w/3.5 miles cycle , 1 hr racquetball<br>
Thurs.- rest<br>
Fri. - 7 easy w/3.5 miles cycle<br>
Sat. - 7.5 progressive run, 9 miles cycle<br><br>
Total - 41.6 run, 19.5 cycle, 1 hr racquetball<br><br>
Amazing what an unplanned step back week will do ..... felt very fresh this week
 

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I really appreciate you taking this on, Aija!<br><br>
This is a stepback week.<br><br>
Mon - :50 w/6xstrides <b>9k</b><br>
Tue - :50 over rolling hills <b>6.5 hills, 9.2k</b><br>
Wed - 1700m swim <b>1700m</b><br>
Thu - Track - "relaxed 800s" <b>8.5k</b><br>
Fri - Off<br>
Sat - 1:40 EZ <b>17.2k</b><br>
Su - :30 EZ <b>5.5 k<br><br>
Total for the week: 30.5 miles run, 1700m swum.<br></b>
 

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Yet another thanks here, Aija! One of the great things about being a Maniac is that I can just go back a month, find my weekly post and paste it in:<br><br>
Day.........................Plan.................. .................................................. ............................................Actual<br>
Monday..............1 hour E + 4x100m strides........................................... .....................................done-4.91 miles on the mill<br>
Tuesday........last tempo pace run-2 mi. E + 4x1200m T + 2 mi. E................................................. ..........done-6.52 mi.<br>
Wednesday.........40-50 min. E + 4x100m strides........................................... ...................................done-5.03 mi.<br>
Thursday............30 min. E + 4x100m strides........................................... ...................................done-3.39 mi.<br>
Friday............go to court and after work, finish packing........................................... ...................done<br>
Saturday........fly to Phoenix, carb load and then 30 min. E................................................. ................done-2.92 mi.<br>
Sunday...............marathon..................... .................................................. .............................done<br><br>
Totals................about 50 mi................................................ .................................................. ......49 mi.
 

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Thanks you for stepping in and doing such a fantastic job, Aija!<br><br>
This week is still a bit of a puzzle, just like the last two were. Final touches on DD1's college stuff, orthodontic appointments, volleyball practices, basketball games and on and on it goes. But through it all I would like to do something like this:<br><br><b>Mon</b>- 45min elliptical, hip rehab. During the day I noticed a small lump on my neck; assuming it's a lymphnode, I am not too worried as I'm feeling a little flu-ish and kids are sick, too.<br><b>Tues</b>- 3:08mi run<br><b>Wed</b>- zip. Work, then helping DD1 with applications and portfolio. The neck lump is bigger and very tender.<br><b>Thurs</b>- 3.45mi, yoga<br><b>Fri</b>- chiro. Starting to feel sick as lump on my neck continues to grow, so visit MD who started me on antibiotics.<br><b>Sat</b>- worked, then to the doc again, as I am feeling worse. Getting freaked out. Rx for bloodwork and ultrasound is given, will get on with it on Monday.<br><b>Sun</b>- No run. Feeling tired and slept through the large part of the afternoon.<br><br><b>Total: 45min elliptical, 6.5mi run and 1x yoga.</b><br><br>
Well, see what gives...<br>
j
 

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Aija, you are a brave Goddess to take this on, and so perfectly! Thanks a bunch!<br><br>
Going lots of long and easy this week, nothing fast. Return to speed next week in prep for 20K race.<br><br>
Just call this Sleepless in Durham with TWO mid week 13 milers (yawn) and a conference call that starts at 2 am...<br><br>
Mon - Rest/X-train (<b>2 mi</b> low HR with Tory as active recovery, 3 x 20 PU's, 3x20 hamstring curls, 3x10 hip strengthening flexes (leg out to side under elastic tension))<br>
Tue - 6 mi recovery (<b>5.9 mi</b> with CassAAdamius and Tory!)<br>
Wed - 13 mi m-LR (<b>13.1 mi</b> at 8:43 with mile 12 at 7:09 just because)<br>
Thu - 6 mi recovery (<b>6 mi</b> slow, nursing a sore knee and foot.. banked roads are BAD :sad2<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Fri - 13 mi m-LR (ditched m-LR for <b>6 mi</b> recovery... foot/knee improved)<br>
Sat - 6 mi recovery w 6x100m strides (foot/knee not a peep! <b>8.2 mi</b> with 6 mi GA progression 8:20-7:43 then 3x20 ham curls, 2 x 20 situps and 20 lunges)<br>
Sun - 16 mi m-LR (<b>16 mi</b> hilly with no front of knee soreness or foot complaints! Whew!<br><br>
Total 62 (sleepy yawn) <b>Actual 57.2 mi</b>
 

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Thanks Aija!! You took on a big task and did it so well!<br><br>
The HH Novice 2 plan has me doing a cut back week of 3,6,3,9 mileage but I think I'm able to throw in a bit more. Here's a peek at my week:<br><br>
Mon:........rest.......................<b>rest</b><br>
Tues:.......6 miles...................<b>6 miles</b><br>
Wed:....... 5 miles.................. <b>5 miles</b><br>
Thurs:......rest.......................<b>rest</b><br>
Fri:..........4 miles...................<b>sick</b><br>
Sat:.........9 miles...................<b>still sick but ran 9 icky miles</b><br>
Sun:.........rest......................<b>recovery rest</b><br><br><b>TOTAL MILES: 20</b>
 

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Thanks for taking on the weekly tally, Aija! This is a step back week.<br>
Monday-walked 4<br>
Tuesday-4.5<br>
Wednesday-9.25 with 7.25 at MP (supposed to be 9 at MP)<br>
Thursday-4<br>
Friday-8.24 with hills<br>
Saturday-rest in the woods<br>
Sunday-12 at below MP average<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b>37.99</b> miles running done
 

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Hi Aija, you've got some impressive running shoes to fill, <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> , but it's lookin like they fit. Good job on your inaugural week.<br><br>
Plan: Same as last week, weights, pool running, yoga.<br><br><b>Actual</b><br><br><b>M 30 minutes yoga</b><br><b>Tu 30 minutes yoga, 30 minutes pool running</b><br><b>W 30 minutes yoga</b><br><b>Th 30 minutes yoga, 45 minutes weights, 45 minutes elliptical</b><br><b>Fr 30 minutes yoga, 30 minutes pool running</b><br><b>Sa 30 minutes yoga</b><br><b>Su 60 minutes yoga, 60 minutes weights, 60 minutes pool running</b><br><br><b>Week: 240 minutes yoga, 105 minutes weights, 45 minutes elliptical, 120 minutes pool running.</b>
 

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Holy smokes, Aija & SS, you gals set the bar pretty high on this thread. Nicely done.<br><br>
My RR is <a href="http://www.kickrunners.com/forum/showthread.php?t=21573" target="_blank">here</a>.<br><br>
All easy mileage in store, still ramping up after a rash of injuries.<br><br>
MS, I feel compelled to do pushups now.<br><br>
M - 6 - done + core<br>
T - 8 - done + upper body<br>
W - 0 - check<br>
R - 8 - done + snow shoveling<br>
F - 9 - done<br>
S - 13 - done<br>
S - 0 - in progress<br><br>
Theory - 44 miles + some other stuff<br>
Practice - 44 + core & upper body & cross-shoveling workouts
 

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Hi Aija! I'm sorry I was late with the Sunday stats (only 20.4 for the week). I guess I was feeling sort of guilty for skipping my long run...<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"><br><br>
Mon.....swam 30 min + ran 6.6 gentle miles<br>
Tue.....ran to work 4.4 + ran home 4.0<br>
Wed....EZ run with 3x200 (3 miles) + killer 2000y swim!<br>
Thu.....swam 30 min<br>
Fri.......rested (first time in 28 days)<br>
Sat......5K race + 2 miles warm-up = 5.1, + short bike ride with DS<br>
Sun.....20 miles!!<br><br>
Total: 43.1 <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Thanks, Aija. Have fun with it. Just when I was in spittin' distance of a 40-mile week, the bar seems to have been raised. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br><span style="font-family:'Comic Sans MS';"><b><span style="text-decoration:underline;">Plan</span> . . . . . . . . . . . . .</b> <b><span style="text-decoration:underline;">Actual</span></b></span><br><span style="font-family:'Comic Sans MS';"><b>M</b> - 3 miles <b>. . . . . . . . . . 3</b></span><br><span style="font-family:'Comic Sans MS';"><b>T</b> - 1 hr volleyball <b>. . . . . .</b> <b>.</b> 1 hr plus <b>1</b> mile on indoor track, plus 1 hr snow-shoveling</span><br><span style="font-family:'Comic Sans MS';"><b>W</b> - 5 miles including 3 tempo <b>. 5</b> with 3 @ 7:30 on the TM (0.5% grade)</span><br><span style="font-family:'Comic Sans MS';"><b>T</b> - 1 hr volleyball <b>. . . . . . .</b> 1 hr VB</span><br><span style="font-family:'Comic Sans MS';"><b>F</b> - 4 <b>. . . . . . . . . . . . . .4</b> on indoor track</span><br><span style="font-family:'Comic Sans MS';"><b>S</b> - 6 miles <b>. .</b> <b>. . . . . . . . . 12.3</b> to take advantage of the sunny day</span><br><span style="font-family:'Comic Sans MS';"><b>S</b> - 12 miles <b>. . . . . . . . . . 6</b> on TM with lizzard outside</span><br><span style="font-family:'Comic Sans MS';"><b>Total</b>: <b><span style="color:#0000FF;">30</span></b></span> <span style="font-family:'Comic Sans MS';"><span style="color:#0000FF;"><span style="color:#000000;">miles running <b>. . . . 31</b></span></span></span>
 
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