Weekly Running and XT - Feb 25 - Mar 2

Aija · Feb 25, 2008

<img alt="" src="http://i26.photobucket.com/albums/c108/egrd/LOTLDR.jpg" style="border:0px solid;"> Cross Training for Distance RunningCross-training should play an integral role in any distance runner’s program. Cross-training benefits your psyche by freshening up your routine and reducing the likelihood of boredom and/or burnout. It helps prevent injuries by strengthening commonly weakened muscles. Cross-training also raises your fitness level due to the increased time spent exercising. A simple definition of cross-training for the distance runner is any activity outside of running that contributes to aerobic fitness or injury prevention/rehabilitation. This may include weight lifting, bicycling, swimming, elliptical training, basketball, ultimate Frisbee, etc. Cross-training is most often used to supplement distance running for these three reasons:1. To increase the time spent exercising aerobically. Few people can handle the stress of running 80+ mile weeks, but most runners can spend the equivalent time exercising aerobically. An elite distance runner averaging 6-minute miles will spend 8-hours running 80 miles. For you, it may be possible to gain many of the same benefits of an 80-mile week by breaking down 8 hours of aerobic exercise into 4 hours of running and 4 hours of bicycling, for example.2. To prevent injuries. Distance running rarely escapes the straight plane of forward movement. To prevent overuse injuries, muscle groups contributing to multi-directional movements must be strengthened. Good activities for this include weight lifting, basketball, and ultimate Frisbee. 3. For injury rehabilitation. Overuse injuries are hard to avoid in our sport, which means time off from running becomes a necessity. Cross-training, especially pool running, is a great way to simulate running without the stress of impact. Always maintain solid aerobic fitness during time off so that when you resume running your body will be better able to handle the activity. The Week's Deets: 
972.25 Run Miles and BIG X-Training 
Summary & Comments: 
Jura: 19.46 run miles. So glad to hear that the lymph node issue self-resolved. That must have been worrisome. Elain3112: 33 run miles including a XC race. A nice solid mileage week with 3 quality speed builders. Hally: 10.2 run miles, combine with a solid amount of strength and cardio. Nails the 4x run. Looking Awesome Hally. Millbot: 33 run miles, a sore hip flexor is tough to negotiate with. Difficult to find a work around since any kind of alternate can cause discomfort, even cycling. Is the foot/shin issue on the same side - or could it be compensation? Rest at this stage looks good. Lynderunner: 50.5 miles, solid, as usual. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> JJJessee: 75 mins Elliptical time. Sorry, the nasties got to you right when you were vulnerable. Go to town with fresh fruits, (tomatoes included) and antioxidate those nasties all to heck. . . . Gin79 43 run miles, including a very fine hilly HM. Also includes weights and core. Just my personal opinion, but I think this strength stuff is da bomb. I think it's why you got up Sunday, sore from your half - but found your groove to glide a happy 8 with. (We'll also thank the Sun). tomwhite: 110 run minutes and 25 XT minutes, and probably not a one of them took place at 4am <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> CassadAAmius: 34 run miles, now that the healing is declared, I can't wait to see the ascending arc of careful acquisition of miles and fitness and speed. ksrunr: 47.4 run miles, call me crazy - but I love long repeats!! But I think it takes a special breed to do them in the PM after an AM run. Um, what's moh? Mustang Sally: 48.6 run miles. A demanding week Sal, but you're really putting strength in the bank with this one. A mileage PR!!!!! Think dancing banana, but not - since we are a peaceful thread. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> SLOjim: 41.6 run miles and cycling and racquetball. Seems funny, with such variety for you to be saying "same, same" I bet your LT is very high. Ever tested it, either with a extended wall sit or in a lab setting? Econo: 15.9 run miles, the absolute picture of good balance after a stretch of pushing it hard. Perfect. FlyingFinn: 50.38 run miles, two things I'd like to note here: the mid week run at old MP and the LR on Sunday: 20 with some MP near the end. This is EXCELLENT, FF. Both as a fitness indicator, and a demonstration of return on hard work. You are in a very good position to crack one off mightily!! I can't wait to see it. Fortunate One: 40 run miles, nails the plan and avoids the lizzards. How did you find switching out Sat and Sun on your legs? Looking for speed on LR legs can be challenging, but it's a good practice to do once in while, if you've got the fitness (which you certainly do). Well done, nailing the 40! evanflein: 45.6 run miles, another strong week, building those quads of steel, that running on snow over ice makes us totally intrepid, both mentally and core-wise. Opie: 16.93 run miles and some rowing and walking. Good to see the recovery observed. Felt spry on Friday didn't you? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Johnny: .5 run miles, and serious mileage in yoga, pool running, elliptical. Johnny, you really are a champ; working through an injury such as this can strip you down to very basic statements of self - who you are and how you feel about being there in the midst of injury. It's damn depressing to be a runner and not to be run-healthy and doing what you love. Time for re-framing? Everything you are doing right now will make you a better runner when you get back to it. Look for the advancements you have made in flexibility, overall and core strength, balance, response time and mental fortitude. These will all advance you as a runner and you would not have had the time to invest in these aspects to the same degree had you not been injured. Choovie: 33.1 run miles, plus 3 x yoga sessions and pilates. Hoovie, you are such an cheerful inspiration. Thank you. Perchcreek: 53.1 run miles, Woot - A 20km PR!!! AND 70.1% WAVA 2006 Age Grade Ranking!! Awesome Possum. Also notable is the speedy recovery from such a performance. Not only means you ran fast, but smart as well. <a href="http://www.kickrunners.com/forum/../showthread.php?p=621337#post621337" target="_blank">http://www.kickrunners.com/forum/sho...337#post621337</a> Paul: 26.8 run miles, any more deets Paul? Tamster: 29 run miles. I absolutely lurved seeing this: 5 kickass miles. Also, ran a solid HM on Sunday. The Tamster is committing to this running thing, and it shows! Aija: 57.5 run miles, 2 strength sessions and some elliptical. Fitness is coming around. dtoce: 36 run miles, the running of the bases DOES count. Perhaps not so much as mileage, but for any kind of explosive move, there is a equal and opposite positive response in the muscle - right? Sans Souci: 20 run miles. Happy sigh. Sounds like an absolutely delightful bunch of tactile miles, SS. Thanks for the H2O advice - I think you hit on it. Didn't take in enough for the run in the sun. Rasmussenmp: 49.5 run miles, Sunny Saturday induced an extra longer run for the week. Thanks so much for the discussion on the physiology of muscles and how they respond to training. . . that was good to sink the teeth into with you and the good Dr. Dale. Patrick: 14.28 run miles and Oh Carp, the Crud got him. . . . Get well soon Patrick. Tagrunner: 29 run miles, I see a minor crud bump there too, but he seemed to have regained even keel pretty quickly. Good job. Old Guy: 10 run miles? And snowshoeing. How fun is that!!! Dennis: 57.1 run miles. Starting the TAPER after a set of quality work outs including medium long run with some speed, a progression run and a LR. Woot! Orange Mat: 19.34 run miles (in Guadeloupe), 90 minutes water aerobics (in Guadeloupe), 45 minutes pilates (in Guadeloupe), 45 minutes stretching (in Guadeloupe). Sweet. It's so much fun to say. . Got pics? How's the hamstring? Did it like Guadeloupe? Laura in Houston: 15 run miles, it's fun to watch the building up of mileage. How exciting to be increasing the distances! Awesome. Wildebeest: will be a study in patience, filling his work out time with Cross Training, and as Cross-Training beneficiaries, we will all support him! 
Better now, thanks all. Silly girl for not figuring in the sun and warm(ish) temps to calculate my hydration needs.

hally · Feb 25, 2008

{{{{{{{{aija}}}}}} 
Thanks and get to the total when you feel up to it. You had a great run today. 
Mon-kickboxing 50 min 
Tues-weights 35 min 45 min elliptical 
Wed-run 2.5 
Thurs-weights 50 walking 30 
Fri- 
Sat-run 3.25 weights 30. 
Sun-hiking all day 5.75 run 
weights 1:55 
assorted other stuff

Sans Souci · Feb 25, 2008

Brill post, Aija. ((((Aija's throbbin' noggin)))) Drink lotsa water. If you need help with the tally, please let me know. 
I'll fill in my plans later.

choovie · Feb 25, 2008

Thanks, Aija. Hope you feel better soon! 
Mon. 8 miles (5 miles DONE) 
Tues. Pilates + Yoga (Pilates only DONE) 
Wed. 7 miles (7 miles + 75 min yoga DONE) 
Thur. 5 miles + Pilates + yoga (5 miles + 90 min yoga DONE) 
Fri. Rest 
Sat. 13-15 miles (15 miles DONE) 
Sun. EZ yoga (75 min EZ yoga DONE) Totals = 32 run miles + 30 min Pilates + 240 min yoga

rasmussenmp · Feb 25, 2008

Its Sunday evening and I haven't even thought about my running schedule for this week yet. I seemed to have developed a little bit of the stuffy sinuses. So, we will take this week one day at a time. 
Mon: rest - 3.0 miles (8:30 pace) no hr monitor 
Tues: 8.5 miles (8:12 pace) no hr monitor 
Wed: 11.0 miles (8:05 pace) Ave HR 139, Max HR 156 including 2 miles @ MP 
Thurs: 3.0 miles (8:35 pace) no hr monitor - about an hour after the run while sitting down eating dinner, I got a wicked cramp in my right hamstring. I had never had any cramp that bad. I broke out in a sweat, my stomach was quesy and I got light headed. I finally got it to release after about 5-6 minutes, but it felt like an hour. So, a few days of no running and no cross training for me. 
Fri: rest 
Sat: rest 
Sun: rest 
Total: 25.5 miles

JJJessee · Feb 25, 2008

Go Aija! Kickass weekly and mileage too. 
M..............First post race run, ....................3 mile, 40min XT 
T.......................4......................... ............4 
.W..................... XT.....................................XT about an hr 
T........................5........................ .............5.....XT hr/2 
F.......................REST...................... .........rest 
S........................3........................ .............3 
S........................8........................ .............8... with some cairn-building 
Total............................................. ..........23

evanflein · Feb 25, 2008

More or less a placeholder, still need to work out what this week will look like. And with the Relay this weekend, I won't be able to finish it up till Monday anyway... 
Monday: Cleaning, filing, sorting, packing for the desert... 
Tuesday: 5.4 
Wednesday: 10 
Thursday: "Rest Day" but really on a plane to AZ all day. 
Friday: 4.7 as first leg of the del Sol Relay 
Saturday: 13 (second leg=6.8 miles; third leg=6.2 miles) 
Sunday: 14.25 slow and easy miles 
47.35 total for the week, including the Ragnar del Sol Relay... what a blast that was!

Mustang Sally · Feb 25, 2008

{{{Aija's noggin}}} 
Quiet-ish week winding up with much Crashing Through The Desert. 
M - 1:10 Base w/8x strides 13km. Bleh. 
T - 1:20 o'er hill and dale rested the back instead 
W - :50 Base w/6x strides 10.5km 
Th - Fly fly away 
F PM - 5.8 miles "Hard" Done 
Sa Wee Hours - 4.4 miles "Very Hard" Done 
Sa AM - 4.9 miles "Hard" Done, thank heavens. 
Su - :30 EZPZ recovery Um, never mind. 
emcee, I'm gonna get you for this. Total: 30 miles

millbot · Feb 25, 2008

Top-notch work, Aija. Where is the XT snippet from? 
My hip is much better. My foot & shin (opposite leg from the hip flexor) are still dicey. Trying to ramp up more slowly, sticking to 5x per week for now. All easy miles this week. 
M - 5 - done + lower body workout 
T - 6 - 0 (sick) 
W - 0 - 0 (sick) 
R - 7 - 0 (sick) 
F - 5 
S - 14 
Plan - 37 miles 
Actual - 5 + lower body workout

Econo · Feb 25, 2008

~~~organic healing vibes to Aija's noggin~~~ DAY.....PLAN...............ACTUAL 
Mon......swim 45 min....swam 28 min <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"> 
Tue......run 3-5...........ran 3.2 peppy miles 
Wed.....rest................spinned 10 min, ran 1 mile, swam 15 min 
Thu......rest, party.......partied 
Fri........run like heck.....raced 6.8 
Sat.......run like heck again & again....raced 3.8 + 3.1 
Sun......crash..............crashed 
Total: 17.9

Tamster · Feb 25, 2008

Hope you are feeling better in the manana Aija! 
Let's see . . . marathon training week 8 has me doing 4, 7, 4 and 15. So I think I'll do 4, 7, 4 and 15. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
I also have not done any ab work or planks for a few wks now and I need to get back into that. I noticed I'm a bit fluffier in the mid section <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"> 
----------plan ------------actual 
Mon:.........rest.................rest 
Tues:........4 mi ...............4 mi 
Wed:.........7 mi ...............7 mi 
Thur:........rest.................rest 
Fri:...........4 mi ................4 mi 
Sat:.........15 mi ...............rest 
Sun:.........rest ................16 miles 
really not looking forward to 15 alone. I think I'll need to find someone to do at least half of it with me to make it easier. TOTAL MILES THIS WEEK: 31 MILES

jura · Feb 25, 2008

Hi Aija, 
thank you for keeping this thread going. I really enjoy your picks of inspirational artwork. Hope your achy-breaky noggin gets better soon. 
Planning? Wahahaha! I am not very succesful at sticking to plans these days...so I will sketch up a plan, but maintain the right to change it on the spur of the moment! Mon- 90min yoga Tues- 4.02mi easy Wed- 30min core schtuff Thurs- 4.5mi easy Fri- 2.05mi walk/run, 1600m swim, massage Sat- a lot of uncounted miles in the mall with DD's 1&3... Sun- 9.32 mi run with the group<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Total: 20mi run/walk, 1x yoga, 1600m swim, some core exercises and many parenting miles on 4 wheels and on foot 
Have a good week, everyone. 
j

gin79 · Feb 25, 2008

Feel better soon Aija. That was an unbelievable run yesterday! You are super speedy! Weather may hamper my running this week so I'll take the advice from the article you posted and ride the bike if needed...... 
Mon--8 miles 
Tues--5 miles 
Wed--rest 
Thurs--21 miles, last 5 faster 
Fri--off 
Sat--4 easy miles 
Sun--12.3 
total=50.3 Hurray! I got them all in! 
weights 3X, abs & pu 4 X

OrangeMat · Feb 25, 2008

Here's my placeholder so I have at least a plan to get back to a schedule of some sort, even though I've got no idea what that schedule might be. Feel better Aija! 
Mon......1.5 hr yoga 
Tues.....1.5 hr yoga 
Wed.....massage for the injured hamstring and rest 
Thur.....1 hr teaching, 3 miles 
Fri........1 hr teaching, 3.66 miles 
Sat......1 hr teaching 
Sun......rest 
totals: 6.66 miles, 3 hr yoga, 3 hr teaching I ran the loop in Guadeloupe! teehee 
Unfortunately, I don't think I'll be running any more loops (or loupes) any time soon, since my hamstring still doesn't feel right. Might need to see a real doctor about it soon. Just paying more attention to my alignment while stretching and moving isn't cutting it, because I'm not getting any more mobility, nor relieving any pain (especially when sitting). So this is it for me for a while in the x-training thread. Admitting that I'm injured is quite a bit more painful than the injury itself, I think. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">

perchcreek · Feb 25, 2008

Thanks Aija!! 
Mon - 2 mi Recovery (did 2 mi @ AHR 138 ) 
Tue - 6 mi Recovery w/ 6x100m strides (swapped Wed: 13 mi @8:34, first 5 mi @ 9:18, next 8 mi @ 8:06. totally sproinky!) 
Wed - 13 mi m-LR (6 mi w/strides at AHR 145) 
Thur - 6 mi recovery (6 mi AHR 14<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> 
Fri - 6 recovery am, 5.2 mi moderate pm (12.6 mi incl 6.4 mi @8:40 then wu and 5.4 mi Ragnar leg 1 at 10K effort) 
Sat - 7.2mi very hard at 2am, 5.2 mi hard at 9 am (13.1 mi incl 7.2 mi Ragnar Leg 13 and 25 both at 10K effort.. run til ya puke) 
Sun - 6 recovery (3 mi recovery with Tory) 
Total: 56.6 Actual 55.7 miles including m-LR and the equivalent of three 10K's in 17 hrs with 1.5 hrs sleep! I'm tired now.

lyndenrunner · Feb 25, 2008

Thanks {{{Aija}}}, 
Mon-5 @ 8:16 
Tue-Off 
Wed-9 @ 8:11 
Thur-5 @ 7:45 
Fri-5 @ 8:02 
Sat-3.5 @ 8:55 
Sun-5 @ 7:15 
Total= 32.5 miles

tomwhite · Feb 25, 2008

........<a class="nuwiki_new_link" href="http://www.kickrunners.com/forum/nuwiki.php?s=dfb6702afae07895246fbc9389e2663a&do=show&f=&title=%5B%5B%5B%5Bnoggin+vibes">[[[[noggin vibes</a>]]]]] 
........aija//,,in My World Nothing takes place at 4-AM///// 
=========== 
Sun------50min heavyhands run 
Tues-----30min ordinary run 
Thurs-----40min hh run 
====== 
total 
run-----120min

ksrunr · Feb 25, 2008

Mon . (signed up for vraa) 
Tues. 5 miles easy 
Wed. 8 miles of hills 
Thurs. 5.75 mi. a.m.; track workout p.m. 6 X 800 
Fri. 5.5 miles (leave for Texas Independence Relay) 
Sat. 2 legs of relay of 8.68 miles and 4.21 miles 
Total miles 43.6 miles

Mustang Mom · Feb 25, 2008

Thanks, {{{Aija}}}. 
Recovery week 2 
PLAN ...................................ACTUAL 
Mon. rest .............................and I did -- darn -- on a gorgeous day 
Tues. 40 minutes easy............40 min, 2.3 miles 
Wed. 30 minutes even slower...XT: 10 min elliptical, 30 min treadclimber 
Thur. 30 minutes easy.............48 min. easy, 3 miles 
Fri. Rest & XT.....................that's going to be Sat: 5 miles easy before snow 
Sat. 45 minutes slow...............rest 
Sun. 5 miles easy...................3 miles, 45:30 
Total 13.3 plus XT

Opie · Feb 25, 2008

Hopefully you're feeling better! Here's a plan for the week, just off the top of my head: 
Day.....................Plan...................... .................................................. ........Actual 
Monday...........40-60 min. easy.............................................. .....................done-5.06 mi. 
Tuesday......w/u, 3 x 1-mi. @ race pace with 3-min. jogs, c/d............................done-6 mi. 
Wed...............40 min. easy.............................................. .....................done-3.73 mi. 
Thurs..............50 min. easy.............................................. .......................done-5.71 mi. 
Friday.................rest....................... .................................................. ..done 
Sat..............w/u, 10k race, c/d.......................done-2.09 mi. w/u, 6.2 mi. race (2 min. PR), 1.68 mi. c/d 
Sunday...........2 hours easy.............................................. .....................done-14 mi. 
Totals.............about 40 miles............................................. .....................44.47 mi.

Weekly Running and XT - Feb 25 - Mar 2

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