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<b><img alt="" src="http://www.active.com/images/newsletters/INGgeorgia/03082007/images/running-legs.jpg" style="border:0px solid;"><br><img alt="" src="http://www.rampantscotland.com/graphics/clock449a.jpg" style="border:0px solid;"><img alt="" src="http://kids.nationalgeographic.com/staticfiles/NGS/Shared/StaticFiles/NGKids/Image/amputees_running_lg.jpg" style="border:0px solid;"><br></b><span style="font-family:'Comic Sans MS';"><span style="font-size:medium;"><span style="color:#000000;">And we run because we like it<br>
Through the broad bright land.<br><span style="font-size:small;">~ From</span></span></span></span><i><span style="font-family:'Comic Sans MS';"><span style="font-size:small;"><span style="color:#000000;">The Song of the Ungirt Runners</span></span></span></i> <span style="font-family:'Comic Sans MS';"><span style="font-size:small;"><span style="color:#000000;">by Charles Hamilton Sorley<br><br><br><br></span></span></span><b><span style="color:#008000;">Patrick</span></b> - <b><span style="color:#0000FF;">26.19</span></b> miles running and 290 mins X-T, 8 bazillion pushups, maybe time for two naps and a graham wafer cracker. You are a <i>competitor</i>, Patrick. Hope DW is seeing clearly. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><b><br>
jura</b> - <span style="color:#0000FF;"><b>9.1</b></span> miles run/walk, 25 min elliptical, 1 x yoga. What an exciting time for your family, esp DD1, so how could it possibly be a "flop" week, J? A cutback week, is all. You've been swimming hard and returning to running ... with an 8:47 Magic Mile. All up from here.<br><b>JJJessee</b> - <span style="font-size:medium;"><span style="color:#FF0000;"><b>70.25</b></span></span> miles running incl <i>third</i> consecutive <b>35-mile weekend</b> (23.25 Sunday on 5 hours' <img alt="sleepy1.gif" src="http://files.kickrunners.com/smilies/sleepy1.gif"> ) plus walking and XT. Ooookay, so this is what a taper means to you, hmmmm? Gobsmacking is how I'd describe your weekend "jaunts." Holiday Lake 50k should be, well, a holiday!<br><b><span>OrangeMat</span></b> - <b><span style="color:#0000FF;">16</span></b> cutback week miles running incl a nice 8:43 mile, 4.75 hrs teaching, 12 hrs yoga (hardly a cutback there!), 1 hr pilates. Enjoy the Orlando sun, OM.<br><b>lyndenrunner</b> - <span style="color:#0000FF;"><b>27.2</b></span> miles running ... hmm, or is that skating? How kind, to slow down for a new partner on his longest run. Hope he can pick up the pace to keep up with you. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b>perchcreek</b> - <span style="color:#FF0000;"><b>64.7</b></span> miles running. Okay, stop. I can't pick out a highlight from this week, perch. Confession time: I used to glaze over at stats, but I learn so much from training like yours that it's a treat now to read. And a nice little bon-bon in the mix with the crying smilie enduring planks (snork). <span style="font-size:xx-small;">Okay, okay ... I think I like the Saturday GA run best.</span><br><b>tomwhite</b> - <b><span style="color:#0000FF;">185 min</span></b> hh and garage running and pushup XT. I hope your Dad's leg will be okay, tw. Your presence will no doubt lift his spirits. We miss your posts and are thinking about you.<br><b>millbot</b> - <span style="color:#0000FF;"><span style="font-size:small;"><b>35</b></span></span> miles (yes, indeedy, that's <i>miles</i> choovie) + core & upper/lower body, dips, pullups and pushups. No minimalism in that total. May it continue upward in good health and humour. <b><br>
gin79</b> - <span style="color:#FF0000;"><b>40</b></span> miles running incl LR 18-miler (last mile 8:12), 45 mins bike, weights 2 X week, Abs & PU...4 X week. The "Brane Dead Society" run sounds like a good one. I'm envious of all the great races you guys -- waaaay over there -- have.<br><b>Mustang Sally</b> - <b><span style="color:#0000FF;">37.6</span></b> "oh <i>yeah</i>" miles running six days, incl a brill track w/o with 6x1k @ 4:58 and 2000m swim. Hills, strides, intervals, MP, grumpy shuffle ... you've done it all and <i>beautifully</i>! <span style="font-size:xx-small;">I'm right, ya know: You can do <i>anything</i> (so stop stressing and let it happen!)</span><br><b>Opie</b> - <span style="color:#FF0000;"><b>40</b></span> "still smiling" miles running, 2k rowing. Nice easy week following Carlsbad PR marathon and icing on the cake, DS scoring a goal in footie! (Papas ... don't let yer babies grow up to play hockeeeeey <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> )<br><b>hally</b> - <b><span style="color:#0000FF;">11.2</span></b> miles running, 6 miles walking, weights 2 hours 15 min, exercise bike 18:00, kickboxing 1:00, rowing 12:00, spinning 36:00, Stairmaster 30:00. Whaaat, no swimming? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> No <i>doubt</i> your arms are looking buff. Hope they can still lift a beer mug after the challenge!<br><b><span style="color:#0000FF;"><span style="color:#000000;">dtoce</span></span></b> <span style="color:#0000FF;"><span style="color:#000000;">- <span style="color:#FF0000;"><span style="color:#FF0000;"><b>???</b></span> <span style="color:#000000;">miles, incl</span></span></span></span> 10 miles with a turning-the-screw last 2 fast finish. Okay, I know you're busy, Dale, but I can't <i>wait</i> to hear about the bb camp.<br><b>Flying Finn</b> - <span style="color:#FF0000;"><b>43</b></span> miles running incl 16-miler, tempo and hills. FF, I see a fell run in Scotland in the future. How 'bout it? With luck we'll be following some kilts <i>up</i> Ben Nevis. <img alt="shock.gif" src="http://files.kickrunners.com/smilies/shock.gif"><br><b>goofyguy1958</b> - <span style="color:#0000FF;"><span style="color:#000000;"><b><span style="color:#0000FF;">12</span></b> miles running, 42 miles biking, walking, weights and core. You've hit the point most injured runners succumb to: realization. Do what you need to do to get that foot fixed, Mike. GL with travel and work this week, put together a plan (hey, we're here to offer XT tips), and please don't stay on the sidelines. Hang in there.</span></span><br><b>old guy</b> - <span style="color:#0000FF;"><b>31</b></span> TM miles running on six days. Good jump up from last week, OG. So what's the secret to keeping sanity running on the TM? Music? Imaginary outdoor runs?<br><b>choovie</b> - <b><span style="color:#0000FF;">31.1</span></b> miles running, 5 hours X-C skiing, yoga (incl Bob's class :happy3<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> and pilates. Can't wait for your Superbowl review ... the view from the <span style="font-size:medium;">BIG SCREEN</span>.<br><b>cajohnson5</b> - <span style="color:#0000FF;"><span style="color:#000000;"><span style="color:#FF0000;"><span style="color:#0000FF;"><b>9???</b></span></span></span></span> miles running and even <i>MORE</i> plank pushups. And suggesting a <i>situp challenge</i> (sssssh, wimps like me need a challenge vacation). Hope you're not overdoing at work again.<br><b>evanflein</b> - <span style="color:#FF0000;"><b>45</b></span> <span style="color:#000000;">miles running incl</span> <span style="color:#000000;">LR 18-miler in -20 temps, 6 miles walking, 8 miles cycling, weights, core, and -- what's this? -- <i>vacuuming</i>??? Did J-L not show? Sure haven't seen him 'round here either. <img alt="angry2.gif" src="http://files.kickrunners.com/smilies/angry2.gif"><br></span><b>Sans Souci</b> - <span style="font-family:Verdana;"><b><span style="color:#0000FF;">24.4</span></b> miles running, 11.6 mi rowing, 17 mi walk, 79 mins pool running, 2.75 hr gym/kickboard</span><br><b>ksrunr</b> - <span style="color:#FF0000;"><b>56</b></span> miles running incl <span style="font-size:medium;"><b><span>Masters PR 10k</span></b></span> (40:23) in less than IRC. Okay, now what's this with you, races, and HEAT? (The pic? Not me, ksrunr, as my feet are firmly planted on the ground, as you well know <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">).<br><b>Johnny</b> - 120 minutes yoga, 100 minutes weights, 120 minutes pool running (incl tempo), 30 minutes elliptical trainer. Quite the 3-hour Super Sunday to finish VRAA, John, and nice to see improvement in yoga! <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><b>Fortunate One</b> - <span style="color:#0000FF;"><b>29</b></span> miles running incl "probable" <b><span><span style="font-size:medium;">5K PR</span></span></b> <span><span style="font-size:medium;"><span style="font-size:small;"><span style="color:#000000;">(21:3</span></span></span></span>0 ), 2 hrs v-ball, pushups and pullups and pancakes! <img alt="tongue8.gif" src="http://files.kickrunners.com/smilies/tongue8.gif"><br><b>willdebeest</b> - <span style="color:#0000FF;"><b>2</b></span> hours <b><span style="color:#0000FF;">50</span></b> minutes <i>running</i>, 1 hr walking, squats/lunges/push-ups/abs (x-train 90 minutes). So ... five days running now. How's it going? I know you're not shy, so more info for the Nosey! <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"><br><b>Tamster</b> - <span style="color:#0000FF;"><b>26</b></span> miles running incl 11.5 miler, yoga, stretches + abs, and snowplay (yay!). Looking good ... looking really, really good. (Apple cider vinegar on a sunny day will help with the problem moss. <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> )<br><b>Econo</b> - <span style="color:#0000FF;"><b>22</b></span> miles running incl 15-miler, swimming, biking, hiking. <span style="color:#0000FF;"><span style="color:#000000;">"Exhausted," "slept in." You work so hard, Econo. I hope you're eating well. Last week was pretty heavy-duty exercise-wise, so it's timely that it was a cutback week. Congrats on the chinups. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></span><br><b>rasmussenmp</b> - <span style="font-size:small;"><b><span style="color:#FF0000;">53</span></b></span> (taper) miles on six days running (yay runrwife ... you weren't <i>really</i> gonna run on a rest day during taper, were you?) <i>and</i> 150 mi cycling. Best of luck at <b>M</b>ercedes <b>M</b>arathon <b>M</b>arathon <b>M</b>ike!<br><b>Labduck -</b> <span style="color:#0000FF;"><b>20.75</b></span> miles incl 7 miler and intervals. You call that "Slugdom Sunday"??? Oh, I'll show you slothslug, Mister, and it does not include tax returns, car cleaning, etc. Moss? <img alt="icon_silent.gif" src="http://files.kickrunners.com/smilies/icon_silent.gif"><br><b>Aija</b> - <span style="color:#0000FF;"><b>34.9</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles running incl LR 19 miler. Sounds like the knee is okay if you got through a LR in the sloppy gloop. A rest day would fit in nicely. You work so hard!!! <img alt="sad5.gif" src="http://files.kickrunners.com/smilies/sad5.gif"><br></span></span><b>rtravers</b> - <span style="color:#0000FF;"><span style="color:#000000;"><span style="color:#FF0000;"><span style="color:#0000FF;"><b><span style="color:#FF0000;">41.29</span></b></span></span></span></span> miles running incl every-mile-faster 15.36-miler, tempo and "Unlocking Athletic Power" and "Yoga Conditioning for Athletes." 12-week Higdon Boston program sounds great and your w/o's are inspiring.<br><b>Paul</b> - <span style="color:#FF0000;"><b>40.6</b></span> miles running incl 13.9 miler with Opie, pushing him to a HM PR. Hmm, never thought of you as "pushy" before, Paul. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><b>Tagrunner</b> - <span style="color:#0000FF;"><b>22</b></span> miles running, reverse taper from Mountain Mist 50k. Nice 4-hour hike in the mountains Sunday. Sounds like you're hearty and hale after the big effort.<br><b>CassadAAmius</b> - <span style="color:#0000FF;"><b>19</b> <span style="color:#000000;">miles running</span></span> incl8-mile progression run, start at 9:00, end at 6:51 (fwoof!), <span style="font-size:small;"><span><b>longest run since Aug. '07 injury</b></span></span> (now <i>that</i> deserves highlighting!) 2 hrs spinning bike, 1800yd swim <img alt="toothy9.gif" src="http://files.kickrunners.com/smilies/toothy9.gif"><br><b>Elaine3112</b> - <span style="color:#0000FF;"><span style="color:#000000;"><span style="color:#FF0000;"><span style="color:#0000FF;"><b>35</b></span> <span style="color:#000000;">miles running incl 15-miler and <i><b>speedplay</b></i> with friends (you little <i>hawtie</i> you!) and easy-mind wandering stuff (I like those runs too).<br></span></span></span></span><b>KenA</b> - <span style="color:#0000FF;"><b>8</b></span> miles running during busy week climbing the tower doing top sekrit don't-ask-won't-tell work. You made it a priority and got 'er done. WTG, Ken. <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br><b>Dennis</b> - <span style="font-size:small;"><b><span style="color:#FF0000;">61.1</span></b></span> miles running incl LR 20. You really are a machine, Dennis. Nice running, as always.<br><b><br><br><span style="font-size:medium;">kevin<span style="color:#FF0000;">50</span> -</span></b> <span style="font-size:medium;"><span style="color:#000000;"><span style="font-size:small;">This special spot waits for your return. We don't care if it's running or cross-training ... we want to know <i>how</i> you're doing, not <i>what</i>.</span></span></span><br><br><b><span style="color:#0000FF;">Welcome to the Weekly:</span></b> Still waiting for you, lurkers. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b><br><br>
Waiting for update (or better days)</b>: mariposai (in Paraguay), (((rosecoloredglasses))), riley0003, janie b good, Rindaroo, Pie Jones, Laura in Houston, mcsolar99<br><br><br><br><span style="font-size:medium;">Total:</span> <b><span style="font-size:medium;"><span style="font-size:large;">1,019.38</span></span></b> <span style="font-size:medium;">miles<br><br><br><span style="font-family:'Comic Sans MS';"><span><span style="font-size:small;">Okay, friends, I'm getting a little <img alt="happy3.gif" src="http://files.kickrunners.com/smilies/happy3.gif"> and drab, so it's time for someone to step in. Might be something to share with someone or just put your own special flavour to the Weekly. Please???</span></span></span></span>
 

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SS, yes, I've been meaning to talk to you about J-L... the house is still an ungodly mess. There's only so much I can do... I mean, really, I have teenage boys on housecleaning detail. Need I say More??<br>
Heh...<br><br>
(I'm in awe of you, SS, <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> and others who keep these weekly tallies. I love 'em, and appreciate them, but couldn't do it...<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">)<br><br>
...................Plan.............Real Life As It Happens.....<br>
Monday........XT.......................Nada, didn't happen....maybe later?<br>
Tuesday.......5 w/ [email protected] pace....6 w/[email protected] pace (7:30) w/.5 mile 8:34 recoveries<br>
Wednesday...8 w/ [email protected] miles w/[email protected] (8:34) w/.5 mile walk<br>
Thursday......5 w/ 3 @mp...........5.3 miles w/ [email protected] and [email protected]:30 (10k pace), plus .66 miles walking (10 mins)<br>
Friday..........Rest Day (date night!)...done...<br>
Saturday......8 w/[email protected] miles of hills... some MP in there<br>
Sunday........17....................17.65 miles, 14.25 outside at -10 with wind, 3.4 inside on the treadmill @ 8:49 pace. (and .5 mile walk C/D) Glad that's done!<br><br>
I think that gives me about 45.8 for the week, mostly running, some walking, not much else.<br>
Where the heXX is that Arizona heat and sunshine?? Ack...
 

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Why are those guys all wearing the same shoes?<br>
Thanks oh Soucful one!!<br>
Arms can surely lift one in honor of the NY Giants!! Sorry Pats fans, you were almost perfect.<br>
I think I am taking a much needed day off today, maybe a hike after work.<br><br>
Monday-<br>
Tuesday-50 min Stairmill 40 min weights<br>
Wednesday-3.6 mile run<br>
Thursday-1 hour weights<br>
Friday-<br>
Saturday-4 mile race 750 yds swim<br>
Sunday-2.5 mile run 15 min weights<br><b>Totals<br>
10.1 miles running<br>
50 min Stairmill<br>
2 hours weights (adding 5 min for pushups)<br>
750 yds swimming<br></b><br>
Barb
 

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{{SS}} Your <i>drab</i> is bright and charming, and there's nothing wrong with <span style="font-family:Verdana;"><span style="font-size:medium;"><span><span style="font-size:small;"><img alt="happy3.gif" src="http://files.kickrunners.com/smilies/happy3.gif"></span></span></span></span>, but I can understand you needing a break!<br><br>
Congratulations on the fine week, masters!<br><br>
M .... 8 ................... 8 + lower body workout<br>
T .... 9 with 8x400 .... 9 with 8x400, avg=1:41<br>
W ... 0 .................... 0<br>
R .... 8 .................... 8<br>
F .... 6 .................... 0<br>
S .... 10K race .......... 9 with 10K race (PR)<br>
S .... 0 ....................<br><br>
Plan: ~39 miles + XT + 10K PR? + 0 pushups<br>
Reality: 34 miles + lower body workout + 0 pushups + 10K PR (46:13)
 

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Thanks SS,<br><br>
Mon-5 @ 7:53<br>
Tue-Off<br>
Wed-8 @ 8:28<br>
Thur-5 @ 8:02<br>
Fri-5 @ 7:51<br>
Sat-9 @ 9:30<br>
Sun-6 @ 8:21<br><br>
Total=38 miles<br><br>
If you need a break SS,I'll kindly step in...
 

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Another First Class Weekly SS, you da best!<br><br>
M....................Rest......................... .......<b>rest</b><br>
T....................6 recovery........................<b>7 run/walk</b><br>
W...................9 w/ 6x800 10K pace...........<b>played hooky</b>, XT only<br>
T....................6 recovery.........................<b>9</b>...Turned in <b>yesterday's homework</b>. 'least my dog didn't eat it.<br>
F.....................CAMPING???.................. ....<b>3</b> easy with a 1/4 mile pickup,sore mid section. Headed for the Mt.<br>
S...................16 w/[email protected] HM......................<b>14.25</b>...reduced HM to M<br>
S....................9 GA.................................<b>0</b> :flamethrower: where's a well armed mercenary prairie dog when you need one.<br><br>
total...............46............................ ...........<b>33.25</b>
 

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Thanks SS - those pics are great. the running clock first caught my attention. and then I came back and looked at the pic of the athletes with heart. On closer inspection; I saw the young boy with both legs replaced and the wheelchair athlete. Going to enjoy the gift this week for sure.<br><br>
Mon. 6.75 mile mild progression run from 8:15 to 7:36<br>
Tues. 6.5 miles<br>
Wed. 10 miles<br>
Thurs. 6.75 miles a little tempoish (new term)<br>
Fri. 10 miles<br>
Sat. 5 miles<br><br>
45 total miles for week. HI SS
 

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Thanks SS! Such a great job!<br><br>
Fabulously Fun February is here!<br><br>
Mon - Rest/X-trian (ran <b>2 mi</b> @ AHR 133 for Tory then 3x20 hamstring curls, 3x10 hipflexor, 2x20 PU's and 1x30 SU's!)<br>
Tue - 6 mi recovery w/6x100m strides (ran <b>6 mi</b> @AHR143 w/ strides, one leg balance on foam-3x1min, 2x20 PU's, 1x20 SU's)<br>
Wed - 13 mi m-LR (<b>15 mi</b> incl 13 mi hilly @8:27 and 2 mi for Tory ay 9:30)<br>
Thu - 6 mi recovery (<b>6</b> deer filled miles with Tory.. my abs STILL hurt from the SU's :sad2<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Fri - 11 mi incl PBJ Special (<b>11.2 mi</b> total. PBJ: nailed it!! the 8 mi in 59:51, 7:28 pace AHR 162, 83% HRM)<br>
Sat - 6 mi recovery (<b>6 mi</b> with AHR 141, 9:36 nuthin special)<br>
Sun - 20 mi LR (<b>20</b> hilly miles @ 8:35, AHR 154, right on target)<br><br>
Total 64 <b>Actual: 66.2 mi</b> good mix of m-LR, PBJ Special and LR!
 

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Hello Soos,<br>
you have been doing a "beyond" kind of job and you deserve a break. It will be hard to fill your shoes... I am tempted to step in, but I have to restrain myself as I have a plate full of responsibilities right now, and a bad tendency to overload myself which I am trying to keep under a lid...<br>
I will do my share later in the year, but not now...<br><br>
My plan for the week is a little patchy, but I'll try to do as much as possible.<br><br><b>Mon</b>- 45 min on the elliptical<br><b>Tues</b>- 2.6mi on the TM, some weight training and yoga at night<br><b>Wed</b>- 2.33mi walk<br><b>Thurs</b>- 45min pool running, 600m swim and 2.36mi on TM (looking all spotty:uhoh2<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b>Fri</b>- only hip rehab stuff<br><b>Sat</b>- yoga, and a short 1.43mi walk<br><b>Sun</b>- 6.84mi "long" run with the group<br><br><b>Total: 11.8 run, 3.76 walk, 45 min elliptical, 2x yoga, 45min pool running, 600m swimming, a little weight training, and hip rehab exercises</b><br><br>
Overall, it doesn't sound like I did a lot of anything, but together they added up to a lot. That with (as it turns out) being sick at the beginning of the week, so I am giving an attagirl to meself this week<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">...<br>
j
 

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Again, thanks SS! I love the pics too!<br><br>
Mon--7.5 miles w/ 8 strides<br>
Tues--10.5 w/ 5 @ MP<br>
Wed--off<br>
Thurs--20 miles<br>
Fri--5 miles (recovery)<br>
Sat--off<br>
Sun--14 miles<br><br>
total=57 miles!!!! No calf issues either!! Hurray!!<br><br>
3 X weights.....4 X abs & PU
 

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Thank you, Soucilina. I appreciate your efforts more than you know. I'll have to pass on maintaining this thread for a few months while I recover from the pushup challenge, but will queue up in time.<br><br>
More build this week:<br><br>
M - 1:10 w/8x strides <b>13k, AHR 154 (way low), 8:48 m/m</b>. HowdidIdodat?<br>
T - 1:10 w/5x4 min hills <b>12.7k in the storm</b><br>
W - :40 EZPZ AM shuffle, 2000m swimming <b>6.4k</b><br>
R - 1:00 at the track, 1200/200s <b>13.1k, incl 6x1200, 4x200</b><br>
F - blessed rest <b>2000m swim</b><br>
S - 2:00 w/2x25 min MP <b>22.2k</b><br>
S - :40 EZPZ <b>6.4k</b><br><br>
Record-breaking week, total: (imperialized for the Metric-Impaired)<br><span style="font-size:large;"><span><b>45.90</b></span></span> miles.
 

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Thanks SS! I'd looove to run up Ben Nevis with you. And don'tcha think JJJ is ready for the Bob Graham Round? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Monday-rest<br>
Tuesday-5<br>
Wednesday-10<br>
Thursday-5<br>
Friday-10<br>
Saturday-rest<br>
Sunday-17<br><b>47 done</b>
 

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Thanks, SS! Still fleshing out the details of the week but so far:<br><br>
Mon. Yoga <b>(nope)</b><br>
Tues. 6 miles + pilates <b>(pilates only DONE)</b><br>
Wed. <b>(nope)</b><br>
Thur. <b>(8 miles + 90 min yoga DONE)</b><br>
Fri.<br>
Sat. xc skiing in Yellowstone! <b>(DONE)</b><br>
Sun. xc ski <b>(came home early but 90 min yoga DONE)</b><br><br><b>Totals = 8 miles + 30 min Pilates + 180 min yoga + xc skiing.</b><br><br><b>at least the week ended on a high note!</b>
 

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Thank you Soos! ///ducking to avoid responsibility///<br><br>
Mon....swam 40 min or so<br>
Tue....ran to work 4.4m + swam 25 min + 4.1m ran home<br>
Wed...4.6 intervals with The Administrator <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br>
Thu....30 min spinning + 1 mile indoor track<br>
Fri......50 min swim + 6.3 mile run<br>
Sat.....19 mile bikeride, slow + 6 more even slower<br>
Sun....20 min swim (meh)<br><br>
Total 20.4 miles<br><br><b><i><span style="font-size:large;">Glidegal!!!</span></i></b>
 

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Discussion Starter · #15 ·
Thank you Patrick, lyndenrunner, jura, Mustang Sally, and Econo for offering to step in. Yet another great thing about our little (but expanding) group.<br><br>
I'll not steal that person's thunder -- much more fun to have a surprise -- but it's gonna be goot. <i>Real</i> goot. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Have fun this week.
 

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Thanks once again Sans. I can do February and then hand the baton off to one of the other volunteers for March.<br><br>
......Plan..............Real<br>
m.....3,.................3, 40 min XTrain, includiing PU's<br>
t......5..................4.5, 60 min XTrain w/o PU's but w/planks<br>
w.....r...................r, 40 min XT<br>
t......5..................6, 70 min XT<br>
f......6..................r, 40 min XT<br>
s......5K +.............4, 60 min XT<br>
s......10................1.25 and nausea<br><br><b>Tot...33...............18..75<br><br></b>sat the 5 K was hilly and I am out of shape... and that's all that I have to say about that.
 

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Thanks, SS.<br>
I'll try to do what I can again this week:<br>
M-<br>
T-<br>
W-<br>
T-<br>
F-<br>
S-<br>
S-<br><br>
Total<b>-</b>
 

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Thank you Souci! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
.............. plan .......................<b>actual.</b><br><br>
Monday.....rest .......................<b>rest</b><br>
Tues........4 miles.....................<b>rest</b><br>
Wed.........6 miles....................<b>6 miles</b><br>
Thurs.......rest........................<b>rest + stretch</b><br>
Fri...........4 miles.....................<b>4 miles</b><br>
Sat..........rest........................<b>12.5 miles</b><br>
Sunday....12 miles...................<b>rest</b><br><br><b>TOTAL MILES: 22.5 miles + too much rest <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"></b>
 

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Thanks again SS. Here's the week:<br><br>
Monday: Strengthening exercises.<br>
Tuesday: 9 miles fartlek with friends (okay I've said it now!!)<br>
Wednesday: 3 miles of easy plods.<br>
Thursday: 5 miles including tempo.<br>
Friday: Rest<br>
Saturday 12 miles of multiterrain.<br>
Sunday: 3 miles easy trail (hopefully!)<br><br>
Total: 32 miles <b>ALL DONE</b>
 

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Soos, thanks for all you've done with this thread.<br><br>
Day...........................Plan................ .................................................. .......Actual<br>
Monday............about an hour easy..............................weird occurrence of 5's-5.55 mi. with 5 hill repeats at the end<br>
Tuesday....................rest-work election instead....................................done<br>
Wednesday........about 5 miles easy.............................................. ............done-4.37 mi.<br>
Thursday...........rest & go to DD's choir recital........................................... done<br>
Friday............certify election results & then Quality Run, maybe 14 mi........done-9.7 with 3.39 tempo<br>
Saturday...........about 5 miles easy.............................................. .........done-5.21 mi.<br>
Sunday..............1.5 hours easy.............................................. done-9.38 mi.<br><br>
Totals...............30's......................... ...................................34.21 mi.
 
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