Weekly Running and XT - Feb 4-10

Sans Souci · Feb 4, 2008

<img alt="" src="http://www.active.com/images/newsletters/INGgeorgia/03082007/images/running-legs.jpg" style="border:0px solid;"> <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;"> And we run because we like it 
Through the broad bright land. ~ FromThe Song of the Ungirt Runners by Charles Hamilton Sorley Patrick - 26.19 miles running and 290 mins X-T, 8 bazillion pushups, maybe time for two naps and a graham wafer cracker. You are a competitor, Patrick. Hope DW is seeing clearly. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
jura - 9.1 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. JJJessee - 70.25 miles running incl third consecutive 35-mile weekend (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! OrangeMat - 16 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. lyndenrunner - 27.2 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"> perchcreek - 64.7 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). Okay, okay ... I think I like the Saturday GA run best. tomwhite - 185 min 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. millbot - 35 miles (yes, indeedy, that's miles choovie) + core & upper/lower body, dips, pullups and pushups. No minimalism in that total. May it continue upward in good health and humour. 
gin79 - 40 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. Mustang Sally - 37.6 "oh yeah" 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 beautifully! I'm right, ya know: You can do anything (so stop stressing and let it happen!) Opie - 40 "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"> ) hally - 11.2 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 doubt your arms are looking buff. Hope they can still lift a beer mug after the challenge! dtoce - ??? miles, incl 10 miles with a turning-the-screw last 2 fast finish. Okay, I know you're busy, Dale, but I can't wait to hear about the bb camp. Flying Finn - 43 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 up Ben Nevis. <img alt="shock.gif" src="http://files.kickrunners.com/smilies/shock.gif"> goofyguy1958 - 12 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. old guy - 31 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? choovie - 31.1 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 BIG SCREEN. cajohnson5 - 9??? miles running and even MORE plank pushups. And suggesting a situp challenge (sssssh, wimps like me need a challenge vacation). Hope you're not overdoing at work again. evanflein - 45 miles running incl LR 18-miler in -20 temps, 6 miles walking, 8 miles cycling, weights, core, and -- what's this? -- vacuuming??? 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"> Sans Souci - 24.4 miles running, 11.6 mi rowing, 17 mi walk, 79 mins pool running, 2.75 hr gym/kickboard ksrunr - 56 miles running incl Masters PR 10k (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">). Johnny - 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"> Fortunate One - 29 miles running incl "probable" 5K PR (21:30 ), 2 hrs v-ball, pushups and pullups and pancakes! <img alt="tongue8.gif" src="http://files.kickrunners.com/smilies/tongue8.gif"> willdebeest - 2 hours 50 minutes running, 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"> Tamster - 26 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"> ) Econo - 22 miles running incl 15-miler, swimming, biking, hiking. "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"> rasmussenmp - 53 (taper) miles on six days running (yay runrwife ... you weren't really gonna run on a rest day during taper, were you?) and 150 mi cycling. Best of luck at Mercedes Marathon Marathon Mike! Labduck - 20.75 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"> Aija - 34.9 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"> rtravers - 41.29 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. Paul - 40.6 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"> Tagrunner - 22 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. CassadAAmius - 19 miles running incl8-mile progression run, start at 9:00, end at 6:51 (fwoof!), longest run since Aug. '07 injury (now that deserves highlighting!) 2 hrs spinning bike, 1800yd swim <img alt="toothy9.gif" src="http://files.kickrunners.com/smilies/toothy9.gif"> Elaine3112 - 35 miles running incl 15-miler and speedplay with friends (you little hawtie you!) and easy-mind wandering stuff (I like those runs too). KenA - 8 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"> Dennis - 61.1 miles running incl LR 20. You really are a machine, Dennis. Nice running, as always. kevin50 - This special spot waits for your return. We don't care if it's running or cross-training ... we want to know how you're doing, not what. Welcome to the Weekly: Still waiting for you, lurkers. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Waiting for update (or better days): mariposai (in Paraguay), (((rosecoloredglasses))), riley0003, janie b good, Rindaroo, Pie Jones, Laura in Houston, mcsolar99 Total: 1,019.38 miles 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???

evanflein · Feb 4, 2008

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?? 
Heh... 
(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">) 
...................Plan.............Real Life As It Happens..... 
Monday........XT.......................Nada, didn't happen....maybe later? 
Tuesday.......5 w/ [email protected] pace....6 w/[email protected] pace (7:30) w/.5 mile 8:34 recoveries 
Wednesday...8 w/ [email protected] miles w/[email protected] (8:34) w/.5 mile walk 
Thursday......5 w/ 3 @mp...........5.3 miles w/ [email protected] and [email protected]:30 (10k pace), plus .66 miles walking (10 mins) 
Friday..........Rest Day (date night!)...done... 
Saturday......8 w/[email protected] miles of hills... some MP in there 
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! 
I think that gives me about 45.8 for the week, mostly running, some walking, not much else. 
Where the heXX is that Arizona heat and sunshine?? Ack...

hally · Feb 4, 2008

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

millbot · Feb 4, 2008

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

lyndenrunner · Feb 4, 2008

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

JJJessee · Feb 4, 2008

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

ksrunr · Feb 4, 2008

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. 
Mon. 6.75 mile mild progression run from 8:15 to 7:36 
Tues. 6.5 miles 
Wed. 10 miles 
Thurs. 6.75 miles a little tempoish (new term) 
Fri. 10 miles 
Sat. 5 miles 
45 total miles for week. HI SS

perchcreek · Feb 4, 2008

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

jura · Feb 4, 2008

Hello Soos, 
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... 
I will do my share later in the year, but not now... 
My plan for the week is a little patchy, but I'll try to do as much as possible. Mon- 45 min on the elliptical Tues- 2.6mi on the TM, some weight training and yoga at night Wed- 2.33mi walk Thurs- 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"> Fri- only hip rehab stuff Sat- yoga, and a short 1.43mi walk Sun- 6.84mi "long" run with the group 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 
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">... 
j

gin79 · Feb 4, 2008

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

Mustang Sally · Feb 4, 2008

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. 
More build this week: 
M - 1:10 w/8x strides 13k, AHR 154 (way low), 8:48 m/m. HowdidIdodat? 
T - 1:10 w/5x4 min hills 12.7k in the storm 
W - :40 EZPZ AM shuffle, 2000m swimming 6.4k 
R - 1:00 at the track, 1200/200s 13.1k, incl 6x1200, 4x200 
F - blessed rest 2000m swim 
S - 2:00 w/2x25 min MP 22.2k 
S - :40 EZPZ 6.4k 
Record-breaking week, total: (imperialized for the Metric-Impaired) 45.90 miles.

FlyingFinn · Feb 4, 2008

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"> 
Monday-rest 
Tuesday-5 
Wednesday-10 
Thursday-5 
Friday-10 
Saturday-rest 
Sunday-17 47 done

choovie · Feb 4, 2008

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

Econo · Feb 4, 2008

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

Sans Souci · Feb 4, 2008

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

Patrick · Feb 4, 2008

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

Ken A · Feb 4, 2008

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

Tamster · Feb 5, 2008

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

Elaine3112 · Feb 5, 2008

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

Opie · Feb 5, 2008

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

Weekly Running and XT - Feb 4-10

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