Weekly Running and XT - Mar 3 - Mar 9

Aija · Mar 3, 2008

<img alt="" src="http://i26.photobucket.com/albums/c108/egrd/TrailTracks.jpg" style="border:0px solid;"> 
Hi ya, 
Summary under construction - lots of folks need some more time to check in. 
So far, our intrepid runners/X-trainers have posted the following: Choovie: 32 run miles, pilates and 4hrs of yoga. Huge AttaGrrrls go out for the longest LR yet for Choovie! <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"> Millbot: 5 run miles and some lower body stuff. Poor Mill got gob-smacked with the crud. (Mill, my bad - I should have credited the article: <a href="http://http//www.runnerslounge.com/knowhow/index.cfm?id=1&articleID=726e0554-f3a3-40fb-bf8a-bc7a2714f24b" target="_blank">http://http://www.runnerslounge.com/knowhow/index.cfm?id=1&articleID=726e0554-f3a3-40fb-bf8a-bc7a2714f24b</a> Jura: 20 run miles, yoga, swim and core in a flexible mix. Being in the midst of the frozen part of Canada, I am flummoxed every time I see a 'pollen-count' as part of the weather report for BC. Hope it was only a temporary issue. . . . gin79: 50.3 run miles. A very solid week of strong mileage and strengthening stuff. Woot!! perchcreek: 56.6 run miles, 7.2 of them at race pace at 2am. <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> Lyndenrunner: 32.5 run miles. I wanna run my cruise miles with lynden. He tunes in so consistently to the w/out requirements, it's a finely rendered thing. tomwhite: 120 run mins, looking great! How was the weekend? Was it wonderful? ksrnr: 43.6 run miles, Another relay participant. How was it? Mustang Mom: 13.3 run miles. Welcome aboard! She's smart about rest (even on a pretty day) and flexible about the program as required. Good Stuff. Opie: 44.47 run miles, A 2 min 10 km PR!! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> And a long run with a pal. 
Awesome week Opie! All topped off with a nap. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> dtoce: 57 run miles, including a day of doubles. We're talking 11.5 each way! Gack. Very impressive. I guess you gotta cut the pie in whatever way will feed all the parts of life. Highest mileage in 6 mos. Woot! willdebeest: 10 run miles, lots of patience, and cross-training. Never fear, you'll be back (in my best Arnie voice) Fortunate One: 33 run miles for our Volleyball Champeen!!! A really solid mix of work outs, the perfect mix of hills, tempo, long run etc. . . Paul: 48.8 run miles, knocking back a new 10km PR of 48:53. Awesome!! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> And then, and then, folks, he goes out the next day and runs long. Zowie. <a href="http://www.kickrunners.com/forum/../sho...261#post638261" target="_blank">http://www.kickrunners.com/forum/sho...261#post638261</a> Flying Finn: 40.62 run miles, sorry about missing the full 20 on your long run finny. A cut back week was probably in order anyways. . . Feel better soon. Patrick: 17.69 run miles. Snicker, sawry, Patrick but the slimey crud imagery has me chuckling. I hope the pathways are 100% gunk-free soon. Elaine3112: 42 run miles, including (in her own words) "18 mile multi terrain longy". Hee, you guys not only inspire but you me chuckle and smile too. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> SLOjim: 41.25 run miles. Please keep that PF permanently at bay. You're looking so strong. easy cycling to warm up for running huh? Hmm, I used to do some of that to get to group runs, need to think about that again (if the snow ever melts) Aija: 60.25 run miles, building, building - block by block. Orange Mat: 6.66 run miles, 3 hrs each, yoga-teach and yoga-do. 
And she ran the loop in Guadaloupe, but her hamstring is still complaining. Do you have access to a physiotherapist OM? One who does ART. Maybe that would help. I now swear by ART myself. Chin up grrrl, as tough as it gets; you can handle it. Tamster: 31 run miles, including a 16 miler today. Congrats Tamster!! <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"> Hally: 5.75 run miles, and a nice blend of various X-training. Sunday sounds like a lot of fun! Rasmussenmp: 25.5 run miles. Ouch, Mike - that sounds really painful. Are you low on potassium or have you been dehydrated? How's the protein balance in your diet? Good idea to rest if there is residual pain related to serious cramping like that. I hope it resolves quickly. JJJessee: 23 run miles, Way cool adventure Triple J. Don't miss the photos in Sunday's daily, folks. Mustang Sally: 30 run miles, running here and there like a desert hare. Rest up - it's new week with a good back <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Dennis: 50 run miles, Slightly suggested taper, not in the full throes of one - but dialing back a little. Some good fine tuning prep going on there. Sorry about the icy paths - I know how those go. . . . <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif">

Tamster · Mar 3, 2008

.............plan..............actual 
Mon:......rest...............rest 
Tues:.....4 miles...........4 feelgoodmiles 
Wed:..... rest..............rest 
Thurs:... rest..............rest 
Fri:....... 8 miles...........8 miles + 15 min stretch/core 
Sat:...... 12 miles.........12 miles + rowing + weights 
Sun:.....rest................rest + stretching TOTAL Miles: 24 miles 
week 9 of higdon's novice 2, cut back week, and should have done 26, but missed one 4 mile run, so add an extra mile to two other runs to make it up some.

hally · Mar 3, 2008

Whole lotta mud there, I see a lot of this in the future this month as things thaw! Thanks Aija for taking the reins and thanks to whomever volunteers next! 
Monday=Kickboxing 40 min elliptical 15 min (no more Kickboxing for me the jumping around hurts my knee) 
Tuesday=30 min arctrainer 30 min weights 
Wednesday=run 1 mile elliptical 20 min 
Thursday=weights 1 hour exercise bike 30 min 
Friday=REST 
Saturday=3 miles TM 30 min weights 
Sunday=ran 3.25 cooldown .25 weights 15 min hike 3 miles Totals 
Run 7.25 
Weights a hr 45 min 
3 miles hiked 
assorted cardio 1 hr 45 min

perchcreek · Mar 3, 2008

Aija...hard to keep up with you! You rock girl! I've updated last week also. 
This week... better be lots of easy miles. Too much racing last two weeks. Sore back from Arizona <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"> 
Mon - recovery 2-6 mi (ran 2 mi w/ Tory very easy) 
Tue - 8 mi GA/easy (ran 8.2 mi @8:42) 
Wed - 13 mi m-LR (13.2 mi of hills Pfitz progression 9:30 - 8:20's, AHR 150. Back still sore .. not while running) 
Thu - 6 mi recovery (6 mi at 9:04 pace with Tory) 
Fri - 6 mi recovery w/ strides (8.2 mi GA @ 8:00 pace with last [email protected] 7:46 and AHR 159.. perfect except the kold sniffles and soreback/sides and cough...) 
Sat - 6 mi recovery (4 mi recovery in pouring 60F rain) 
Sun - 23 mi LR (23 hilly miles with 300 ft climb last 6 miles 9:02 pace, AHR 150 cold worse before run and better after <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">) 
Total: 64 mi Actual 64.6 mi with m-LR, GA and 23 miler. Not bad for the week after Ragnar!

Mustang Mom · Mar 3, 2008

Wow, Aija: 60.25 miles AND good notes and quotes. Thank you. I discovered Lewis in college and was shaped, in part, by Inkling writing. 
NODHM training week 1 
PLAN ..............................................ACTU AL 
Mon. 30 minutes easy, XT ....................38 minutes, 2.4 
Tues. 30-45 minutes easy ....................51 minutes, 3.27 including warmup, cool down 
Wed. 40 minutes easy, XT....................rowing 20 min, elliptical 25 min 
Thur. 30-45 minutes harder...................49 minutes, 3.05 including warmup, cool down 
Fri. 40 minutes easy.............................XT for real today: treadclimber 24 min, swim, 
.................................................. ........10 min core and stretch. 
Sat. rest.............................................. mini-walklet to round up the week: .58 miles 
Sun. 6 miles easy.................................6 1/2, inclulding warmup, cool down 
15.8

choovie · Mar 3, 2008

Great passage from Again to Carthage! Thanks for carrying the torch again this week. You are lookin' good girl with those 60+ miles! 
Cutback week. 
Sun. yoga (75 min yoga DONE) 
Mon. 5 miles (nope) 
Tues. yoga + pilates (90 min yoga only DONE) 
Wed. 7 miles (8 miles DONE) 
Thur. 5 miles + yoga + pilates (5 miles + Pilates DONE) 
Fri. rest (30 min yoga DONE) 
Sat. 10 miles (10 miles DONE) Totals = 23 run miles + Y & P

mariposai · Mar 3, 2008

Thanks for the great poem Aija. 
Last week found me with 46 miles. This is a cut back week. 
Mon. Rest 
Tues. yoga + 6 tempo run 
Wed. 9.5 just chasing the sunset miles 
Thur. rest 
Fri. XT 
Sat. 13 (10 @ MP) 
Sun. 7.5ez 
Total: 36 miles

lyndenrunner · Mar 3, 2008

Thank you Aija... 
Mon-6 @ 8:05 
Tue-6 @ 8:02 
Wed-9 @ 8:19 
Thur-Off 
Fri-Off 
Sat-Off 
Sun-5 @ 7:38 
Total= 26 miles...Out of town for 3 days

jura · Mar 3, 2008

Hello Aija, 
thank you for another week of great tally! 
I haven't quite figured out how my week will go, but as usual, I'll improvise within the guidelines of my training plan as per our group leader and added x-training. VRAA will start on Friday... Mon- 90min yoga Tue- 3.25 easy, 1.3mi on the bike with DD3 Wed- zippadoodle Thur- core stuff Fri- 4.63 easy, chiro Sat- 90min yoga, 4.2mi cycling Sun-6.5 miles altogether to and from the track plus 6x800 with rest intervals Total: 14.4 miles run, 2x yoga, 5.5mi cycling, core and chiro 
Cut back is over, next week we're cranking up a notch <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">. 
j

Better than yesterday · Mar 3, 2008

So I will try once again to be motivated by all of your weekly accomplishments instead of merely intimidated. Right now I just need to establish one good week. 
Sunday........Rest; 21 pushups (done) 
... 
Monday.......5 miles easy; 23 pushups (done) 
Tuesday......4 miles easy; 24 pushups (done) 
Wednesday..4 miles easy; 25 pushups (5) (done) 
Thursday.....Rest; 26 pushups (4.8 easy, 27) (done) 
Friday..........5 miles easy; 27 pushups (2<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> done 
Saturday......5 miles easy; 28 pushups (Nope - 4.5 miles running, 35:00 swimming; no pushups today) 
ETA: Sunday........Rest, 30 pushups, 60:00 basketball (I guess I should get with the program and go Monday - Sunday like everyone else. Just don't all go jumping off of a bridge.) 
Total Plan: 23 miles, 174 pushups* 
(*doing pushups at 4-2 cadence to reduce injury risk and increase intensity) 
Executed: 28.3 miles running, 157 pushups; 35:00 swimming. 
bty

gin79 · Mar 3, 2008

Thanks Aija! Great week for you!!! Wow!! 
Mon--6 miles w/ 6 strides 
Tues--12 miles 
Wed--rest 
Thurs--17 miles 
Fri--4 miles 
Sat--rest 
Sun--11.5 
Total=50.5 
4 X PU & abs, 3 X weights

dtoce · Mar 3, 2008

solid running for lots of folks-be careful people, stay in focus at this point... 
Congratulations on a solid week, Aija, and thanks again for all you do. 
Su-10 with first 5 in 42:30 and back 5 in 39:00 (ran back half 3min'on'/2 min off 
M-3 recovery 
T-5 easy 
W-unsched off-(work) 
R-31 miles (15 in am/16 in pm) 
F-3 slooooow, recovery 
Sa-8 with first 4 easy, then 2min 'on'/2 min off for about 30 minutes and then 1/2mile at MP last 1/2 mile easy... TOTAL=60 miles--new weekly mileage pr for -08, new high for miles in one day ever

JJJessee · Mar 3, 2008

Nice Quote Aija and footprints. 
So where are your 60+ miles 
worth of footprints taking you? 
M................Rest,,,,,,,,,,,rest 
T..................4................4 
W.................8...............oops , gonna have to juggle 
T..................4................8 
F..................XT only........4... 1.5 walk.....30min XT 
S..................6................5....1 walk.....41+ bicycle....1 faceplant with a side of bruised ribs. 
S................14................0 too painful to run.... walked 13 miles, biked about 16....1/2 XT 
Total...........36.................21

tomwhite · Mar 3, 2008

.....thanks aijai//.......Decadence is Expensive..........but worth it 
======= 
Mon-----40min street run 
Wed-----40min hh run 
Fri--------40min streetrun 
====== 
totals 
run-------120min

Opie · Mar 3, 2008

I'm gonna follow the good doctor's advice and be careful. As you'll notice below, no speedwork this week until maybe Sunday. 
Day..................Plan......................... .................................................. Actual 
Monday.............rest........................... ..............................................done 
Tuesday............30 minutes very easy.............................................. .done-3 mi. @10:23 
Wednesday........1 hour easy.............................................. ...........5.13 mi. @10:21 
Thursday...........1 1/2 hour very easy.........................................6.58 mi. @10:53 + 5 striders=7.19 mi. 
Friday...............50 minutes easy.............................................. ......3 mi. @10:21 
Saturday...........2 1/2 hour trail run.......................................9.84 mi. trail run + 3 mi. road run=12.84 mi. 
Sunday...........maybe quality run (tempo/threshold)-1 hour total......done (max VO2 instead of LT)-5.91 mi. total with easy running, walk breaks, etc. & 3 mi. later 
Totals................40 miles?............................................ ...........40.07 mi. 
ETA-Not long after I ran 3 more miles and revised my weekly total, I read this in Amby Burfoot's Complete Book of Running: "By not giving my obsessiveness an outlet in a training log, I have substantially reduced it. These days when a week reaches, say, 37 miles, I'm never tempted to run another 3 miles so that I can round up to 40." <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif">

Mustang Sally · Mar 3, 2008

Aija, I've updated last week. Thank you so much for herding us all so elegantly. Coach has given me a relatively quiet week between Del Sol and a Half I'm running in two weeks. 
M - 1:00 easy, 4x strides 10k or thereabouts 
T - 1:10 over hills 13 outstanding km 
W - :50 "as you feel. Be smart, though." <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">8.8 smart km 
Th - 1km breezes at the track 8x800 cruise instead @ 3:43. ~10.5km 
Fr - Rest Doodley Squat 
Sa - 1:40 w/:20 a shade faster 18.2km 
Su - :30 shuffle 5.25km 
Total for the week: 40.8 miles running 
I am itching to get into some really long runs, but must trust Coach. It's what I pay her for.

millbot · Mar 3, 2008

Thank you, Aija. Your work on this thread makes me <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">. And ^5 on your stellar week! 
Good weeks for lots of others too. Way to go, masters! 
I'm not sure what the plan is. Any running I do will be easy. 
M - 4 
T - 6 
W - 0 
R - 7 + core 
F - 6 + lower body workout 
S - 10 
S - 0 
Total - 33 miles + core & lower body workouts

ksrunr · Mar 3, 2008

How was it? Brutal is the precise answer. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Mon. rest 
Tues. rest 
Wed. rest 
Thurs. 6.0 miles (done) 
Fri. 10.0 miles a.m. and 6.25 miles p.m. (done) 
Sat. 12.75 miles a.m. and 6.0 p.m. (done) 
total 41 miles total

Patrick · Mar 3, 2008

thanks once again aija. i appreciate your hard work and enjoy your summaries and am glad that my misery is at least able to bring you mirth. I am slooowly becoming ungunked. 
planless in NJ 
m....................3 
t......................5.2 
w....................r 
t.....................r 
f.....................5.98 
s.....................6 + 1m c/d 
su...................r, 30 min XTrain 
tot.................20.18

Fortunate One · Mar 3, 2008

Here I go again: Plan . . . . . . . . . . . . . Actual M - 4 miles . . . . . . . . . . 4 easy TM miles T - 1 hr volleyball . . . . . . . rest W - 5 miles including 3 tempo . 5 TM miles with 3 @ 7:30 m/M T - 1 hr volleyball . . . . . . . 1.25 hr F - 4 miles. . . . . . . . . . . 4 on an indoor track S - 8 miles . . . . . . . . . . . 8 on a crisp morning S - 20 miles . . . . . . . . . . 22.3 (got carried away) @ 9:27 Total: 41 miles running. . . . . 43

Weekly Running and XT - Mar 3 - Mar 9

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