Weekly Running and XT - Feb 18 - 24

Aija · Feb 18, 2008

<img alt="" src="http://i26.photobucket.com/albums/c108/egrd/RunnersMist.jpg" style="border:0px solid;"> 
Hi Guys! Still having fun? The Week's Deets: 1,103.24 Run Miles and 130 Minutes Run Time 
Patrick: 35 run miles. Including a race on Saturday, for which he earned a 1st in AG!!! Woot!! 
Hally: 12.5 run miles, Got in her four run days and a fun fren meeting too! Yes, these are breakthrough days, Hally. Live and love them, as you always do, with great vigour. JJJ: 44 run miles. Wow Triple J, I loved the report, the skirt shot and the grace with which you traveled to the finish line. Of course we recognize foreshadowing when we see it. . . .the Promise Land 50k, huh? <a href="http://www.kickrunners.com/forum/../showthread.php?p=605043#post605043" target="_blank">Holiday Lake 50k++</a> Elaine3112: 40 run miles. 17 of 'em around the lakes and then 6 more along the Thames with lemon cake and hot chokkie. Very nice Elaine. tomwhite: 130 mins run time. Not thinking at all about shaving poodle bums. . . . ksrunr: 51.75 run miles, including a double, I assume the earlier one would be the regulation easy miles and then some speed play in the pm. gin79: 42 run miles, mixes in strength 3xs and core 4xs. Ack - and gets the miles in on a 5 day run cycle. Zowie. . . I like the set up - 2 decent longer runs and one with some speed; but each of the quality runs have recovery and rest on each side. This is SMART training. SLOjim: 41.6 run miles with a good amount of cycling to put some added strength in those quads. Glad to hear you're feeling refreshed after your step back and not frustrated. Apparently it was exactly what was needed. Mustang Sally: 30.5 run miles. A Step Back Week, but keeping at the strengthening effects of hills and striders and cruising 800s. Um and a big long swim!! Your mom is way cool MS. Opie: 49 run miles, including another MARATHON!!! Perchcreek: 57.2 run miles. Continues to astonish and impress us with his careful attention to the injury windagos. Hears the murmurs and does the right thing. going to get to the start line in very impressive shape! Tamster: 20 run miles, in spite of the Icky Bug. Impressive toughness grrrl! Flying Fin: 37.99 Our forest fairy ff has fun in the forest AND whips out a very decent long run at better than MP ave pace. Woot!! Johnny: 240 minutes yoga, 105 minutes weights, 45 minutes elliptical, 120 minutes pool running.This simply hurts my brain to contemplate. When you strap on the runners again, I will be interested to hear a careful assessment of how your fitness has changed, not changed, improved and how quickly whatever is missing does come back. I think it will be a very positive report and worth making some notes about. Millbot: 44 run miles, Ha, I liked how Sunday is a (non) work in progress. How's the butt? Good to keep at the core stuff. It does help, and keeps you manly. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Econo: 43.1 run miles. WOOTable Week for Econo! Tough and no guff. Swims monster mileage, races a 5km and then drops a 20 miler the next day!! I see a hugh marathon breakthrough on the horizon. . . . Fortunate One: 31 run miles. My bad Fortunate One, I just got the system nailed down and figger'd out. Sawry. Won't happen again. . . Hee, not to snicker at your weather (we're getting a brute of the stuff here too), but I see where you ran 6 miles on the TM with a lizzard outside <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> rasmussenmp: 57.7 run miles. runs Pensacola in Humid and Hot conditions. I'm impressed by Monday's HR, the day after the Mercedes Marathon. Indicative of some amazing conditioning there. I wonder if the recovery rate is one of those deciding factors for those who decide to become Maniacs, kind of like short twitch vs. slow twitch helps us decide whether we'll be sprinters or ultra runners. . . Comments Mike? wildebeest: 13 run miles, patience, patience remember where you were last week. it will come. And all them ab/squat/lunge/push ups are going to build a solid core. Sans Souci: 4 miles rowing, on a step-back and travel week. I don't think she rowed to Singapore - I'm pretty sure it's further away than that. Our darling SS is out of country eating all sorts of cosmopolitan things. Sheesh I feel like the country mouse. evanflein: 50.2 run miles. Good to see that rest day in there. Balance is goooood. Nice LR with some hills in for snacking on. Biggest mileage since July! Woot!<img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> choovie: 34 run miles, AND NEW SKIS!!! Your core must be wicket strong. Paul: 41.3 run miles on 4 run days! Orange Mat: 1 run mile Om has taken her sore hamstring and gone to Guadeloupe. Here's hoping the R&R will be the right ticket. Laura in Houston: 14 run miles, juggling all the jobs that moms do, plus work but still gets in her runs and looks ahead to upping the run distance to 5 miles this week! Woot! 
tagrunner: 30 run miles, including weights and abs and congrats to your daughter on the green belt!! That must have been something to see. Neat! old guy: 22 run miles, nicely balanced week old guy. (Hmm why does it feel disrespectful to call you that?) Dennis: 55.7 run miles. Ahh, nothin' like new shoes huh? 22 miler on Saturday. A Half marathon on the TM on Monday. Does that kind of distance/time on the TM get to you? Lately, I've had enough of the 3 hour TM runs thanks. . . .I found myself actaully walking all the way around the mills just to make sure I didn't have to get on one earlier this week. Lynderunner: 40.2 run miles. Solid pace, solid miles. Jura: 6.5 run miles, 45min elliptical and 1x yoga. Keep us updated Jura. Hope you get an answer and relief soon. ((((Healing vibes to Jura)))) CassadAAmius: 28 run miles and some controlled spinning. Mileage reflects a clean bill of health for the AT. Onward and upward.

jura · Feb 18, 2008

Hi Ajia, 
I loved the poem you selected for this week, it really captures the feel of solitary runs. I updated my stuff from last week, sorry for not sooner, but I slept through most of the day... 
This week I won't make any plans. I want to do three runs at least but it is all subject to what the docs will find and need to do. I don't have a clear diagnosis yet on what this lump on my neck may be, but the doc at the clinic as well as myself think that it is probably inflammatory. I am going for a blood test tomorrow, set up an ultrasound test asap and visit my family doc on Tuesday. The lump is unchanged, very tender, but doesn't seem to respond well to the antibiotics. It sends referred pain into my lower jaw and ear as well, and makes it painful to turn my neck. Hopefully the next couple of days we'll find out what it is and we can deal with it promptly as needed. I keep you all posted. Mon- 3.04 walk/run Tues- 3.82mi easy, 1hr strength (also dr.'s apps, see below) Wed- zippadoodle. Oh wait, 20min ellipticalling! Thurs- 4.34mi easy. And a rare to come by afternoon nap<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Fri- 3000m swim Sat- rest Sun- 8.26mi with the group Total: 19.46mi + 20min elliptical and 3000m swimming. 
Have good runnnig/x-training/racing/traveling this week, everybody. 
j Update on Zee Lump: I went for a bloodtest yesterday, results going to my doc this week. Also, saw my family doc this morning and had an ultrasound app. in PM. Both my family doc and the ultrasound tech thinks it's just a lymphnode. Nevertheless, it is rather atypical, so doc said if it doesn't shrink back to normal size in two weeks or so, I should go back to re-assess and we may have a biopsy taken. As I write this on Sunday it appears that it won't be necessary after all, the lump shrank back and almost completely gone. Case closed.

Elaine3112 · Feb 18, 2008

Thanks again Aija. Bit of a cutback week this week with an XC race thrown in over the weekend. 
Monday: Rest 
Tuesday: 10 marathon pace with friends. 
Wednesday: 5 miles easy 
Thursday: 6 mile with tempo. 
Friday: Rest 
Saturday: 5 mile XC race 
Sunday: 7 miles easy. 
Total 33 miles ALL DONE

hally · Feb 18, 2008

Thanks Aija, love the poem and the photo. 
Try again for 4 days running 
Monday-Rest 
Tues-1 hour cardio crosstraining 
Wed-off 
Thurs-55 min strength class 3 miles run 
Fri-2 miles TM 10 min elliptical 
Sat-2 miles 
Sun-3.2 miles 20 min weights and abs Totals 
Run 10.2 
Elliptical 10 min 
Strength 1hr 10 min 
Cardio crosstraining 1 hour

millbot · Feb 18, 2008

Beautiful photo and poem, Aija, and a thoughtful summary of the week. 
My butt is fine, thanks for asking. <img alt="angel5.gif" src="http://files.kickrunners.com/smilies/angel5.gif"> It's my hip flexor that's been bugging me. 
Going to try 6x this week. It's been a while. 
M - 8 - done + core 
T - 10 w/ 4 @ tempo - done 
W - 7 - done 
R - 8 - 0 (grumpy foot & shin) + lower body workout 
F - 7 - 0 (foot & shin) 
S - 14 - 8 
S - 0 
Plan: 54 miles 
Actual: 33 miles + core & lower body

lyndenrunner · Feb 18, 2008

Thanks Aija,I don't know what happened,I posted yesterday and it didn't stick...Oh well...40.2 for me last week 
Mon-5 @ 7:45 
Tue-5 @ 7:46 
Wed-9 @ 8:06 
Thur-5 @ 7:39 
Fri-5 @ 8:16 
Sat-9 @ 7:14 
Sun-12.5 @ 8:55 
Total=50.5 miles

JJJessee · Feb 18, 2008

You betcha we're having fun. 
Aija, impressive weekly top to bottom. The photo is beautiful. 
M..............walk...........................20 min easy swim 
T...............walk...........................cou gh 
W................3...........................cough ,cough 
T...............walk...........................cou gh,cough,cough 
F..................3...........................cou gh 
S...............walk...........................cou gh 55 min elliptical 
S..................5.............................. .20 min mostly elliptical 
Total.........................................l'ouvre 
Still need some adds repaired, swimming sounds appealing too.

gin79 · Feb 18, 2008

Great poem Aija! Thanks for doing this. This is a cut back week for me with a hilly HM coming on Sat........ 
Mon--7 miles, 4 @ under MP 
Tues--8 miles w/ 10 strides 
Wed--rest 
Thurs--7 miles 
Fri--rest 
Sat--13.1, 1:46:26 
Sun--8 miles 
Total=43 miles 
3 X weights, 4 X abs & PU

tomwhite · Feb 18, 2008

,,,thanks aija//........Poetry about Early Morning is so inspiring, 
then ya get up at 4-AM 
and go 
''what the Hell was I thinking??'' 
...but I digress....... 
================ 
Sun-----40min hh trail run 
Mon------25min hh run in place 
Tues-----35min run 
Thurs------45-min hh run 
======= 
TOTAL 
RUN---110-MIN 
XTR---25-MIN

CassadAAmius · Feb 18, 2008

Thanks for the great thread and especially the keeper of a poem. 
Late to last week's party; 28 for me plus an hour on the spinning bike. 
I'm declaring victory on the AT rehab and going back about the business of getting in shape. Here's this week's plan: 
M -- rest 
Tu -- 7 @ 7:25, too fast for GA and too slow for tempo 
W -- 45 min spinning bike, 2 miles on the TM @ 7:45, core/PT 
Th -- 9 @ 7:45, core 
F -- 1100 yd swim, core 
Sa -- 12 @ 8:04 
Su -- 4 EZ + fly to the desert 
Total: 34 + 1000yd swim + 45min spin

ksrunr · Feb 18, 2008

Thanks Aija - you're off to a great beginning! 
Mon. 2nd rest day in row! 
Tues. a.m. 3.5 miles p.m. 5.0 miles 
Wed. 10.65 moh 
Thurs. 5.75 a.m. & 6.5 miles speed work p.m. 4 X 1200M 
Fri. 9 moh 
Sat. 7 miles easy 
47.4 total miles

tomwhite · Feb 18, 2008

....Healing Vibes to Jura.....<a class="nuwiki_new_link" href="http://www.kickrunners.com/forum/nuwiki.php?s=dfb6702afae07895246fbc9389e2663a&do=show&f=&title=%5B%5B%5B%5B">[[[[</a>]]]]

Mustang Sally · Feb 18, 2008

Thanks, Aija! I appreciate the care and thought you put into the remarks. 
Build-up week, complicated by the Vegas trip 
Mon - 1:00 w/6x strides Overdid it *ahem* a bit. 23 km 
Tue - :50 recovery shuffle 5k will do 
Wed - 1:10 over hills 12.5 km on The Strip 
Thu - rest and fly home 
Fri - 2100m swim; run ladder workout 2300. Coach Can't Add; and 11.1k with side stitches 
Sat - 2:00 w/2x20 min @ MP 21.4km 
Sun - :30 shuffle 5km 
New mileage record: 48.6 miles. Couldn't top up that last 1.4 miles if my life depended on it. --MustangGimpy

SLOjim · Feb 18, 2008

Thanks Aija!!! Great poem and beautiful picture <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Looks like the same as the last few weeks...... 
Sun. - easy run/cycle..... 7.5 run/3.5 cycle 
Mon. - rest 
Tues.- long run/cycle..... 12 long run/ 3.5 cycle 
Wed. - easy run/cycle/racquetball.... 7.16 easy/3.5 cycle/1 hr. racquetball 
Thur.- rest 
Fri. - easy run/cycle.......... 7.5 easy/3.5 cycle 
Sat. - progressive run/cycle .... 7.5 progress run/ 3.5 
Totals...... 41.6 run/ 17.5 cycle / 1 hr racquetball 
I think it was the exact same totals as last week.

Econo · Feb 18, 2008

Hi Aija! We are all country mice...it's a good place here, with friends. Planned................Actual..................... ........................................ 
Mon..swim EZ........swam just 20 min 
Tue..6 EZ miles......ran 3 EZ (treadmill) + 15 min spinning + 2 chin-ups 
Wed..intervals.......4.4 miles of warm-up & intervals with The Administrators <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> 
<a href="http:/spin..........rested">Thur..swim/spin..........rested</a>..... 
Fri.....swim...........swam 30 min (lesson) 
Sat...2 hr bike......biked 
Sun..10 miles........just 8.5 
Total: 15.9 miles

FlyingFinn · Feb 18, 2008

Thanks, Aija. That's a lovely poem. 
Monday-5.2 slow 
Tuesday-elliptical, 40 minutes 
Wednesday-10.07 with hills 
Thursday-10, sub old MP<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">, done 
Friday-5.11 very slow on snow 
Saturday-rest 
Sunday-20 with a few MP near the end 50.38 miles done

Fortunate One · Feb 18, 2008

What a great poem; thanks. This week, I'll be avoiding the lizzards by: Plan . . . . . . . . . . . . . Actual M - 4 miles . . . . . . . . . . 4 on TM plus a little quality time with the weight machines T - 1 hr volleyball . . . . . . . 45 min. plus 2 miles on an indoor track W - 5 miles including 3 tempo . 5 on TM with 3 @ 7:30 m/M T - 1 hr volleyball . . . . . . . 1 hr. F - 4 . . . . . . . . . . . . . .4 on the TM. It's warming up--the outside temp was -15F when I finished. S - 9 miles . . . . . . . . . . . 18 @ 9:04 m/M S - 18 miles . . . . . . . . . . 7 @ MP (8:29 m/M) Total: 40 miles running . . . . 40

evanflein · Feb 18, 2008

Thanks Aija, love the poem and the photo, looks inviting. Then I also like TomWhite's comment... that's usually where I am. {{Jura}} and Yeah to dAAve on the AT victory! 
A little bit of a cutback week for me, but mainly just the LR on Sunday. Still trying to find that 10k pace I promised mcsolar... 
Monday.............XT........................Paren t/teacher/kid conferences at high school 
Tuesday...........5 w/[email protected] pace........5.5 miles of hills, +39F!! 
Wednesday..........9 w/[email protected] w/[email protected] pace, [email protected], [email protected]:49 EZ pace (whew!) 
Thursday...........5 EZ .....................5.2 slippy slidey miles down and up the bikepath, +31F 
Friday..............Rest Day.................1 mile walk at lunchtime 
Saturday.............9 w/hills...............10.1 mostly tempo miles, some hills, some fartleks with 5k and 10k pace in there. Good run! 
Sunday...............12.......................14 tough miles on new snow over ice 
45.6 Miles total running for the week, more than I'd planned but that's the way it works out sometimes!

Opie · Feb 19, 2008

Beautiful photo. Think I should take it easy this week, just to be safe. I'll probably run about 20 miles later in the week. 
Tuesday..............walked 0.71 mi., ran 2 mi. very easy 
Wednesday..........rowing interval workout, damper on 3, 8 x 500m with 1-min. rests 
Thursday.............rest & go to DD's choir concert 
Friday.................ran 5.58 mi. unstructured fartlek-type progression run @9:23 avg. 
Saturday.............rest & watch the Sooner women's BB team dominate OSU 
Sunday...............ran 9.35 mi. easy 
Total.................ran 16.93 mi. plus walking & rowing

Johnny · Feb 19, 2008

Great job on the weekly Aija, beautiful picture and poem, and fantastic individual commentary. You're certainly equal to Sans Souci's extremely high standards, country mouse, I think not. 
Hoping I'm close to the end of my exile from running. This week, more yoga, pool running, weights, and other cardio equipment at the gym. If all goes well (and my PT thinks it's OK), I may try 3 miles of run/walk on Sunday. If not another week prolly won't hurt. 
Plan: yoga, pool running, weights, various cardio. Actual: M 30 mintues yoga Tu 30 minutes yoga, 30 minutes pool running @ tempo effort W 30 minutes yoga Th 30 minutes yoga F 30 minutes yoga, 40 minutes weights, 40 minutes elliptical Sa 30 minutes yoga, 0.5 mile run Su 30 minutes yoga, 45 minutes weights, 10 mintues pool running Week: 210 minutes yoga, 40 minutes pool running <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> , 40 minutes elliptical, 0.5 miles run (slow, with Tamster). Not a good week.

Weekly Running and XT - Feb 18 - 24

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