Weekly Running and XT - March 10-16

Mustang Sally · Mar 10, 2008

I can't offer wise and witty remarks, but I'm too compulsive to leave the numbers untallied. My hat is off to the ladies who have looked after us so well - but I sure do value having a place to think out what I'll be doing this week and learn from others' training plans. Tamster 24 Watch those back-to-back big runs hally 7.25 Splendid XT Menu perchcreek 64.6 With a cold, and post-Ragnar, a 23-miler even! Mustang Mom 15.8 Sets off on VRAA, XT-ing, too! Hi, Mom! (waves) choovie 23 Wise cutback week with some yoga, too mariposai 36 Cutting back, too: Guts out 13 hard ones on Saturday lyndenrunner 26 Clicks off the miles, even with some travel jura 14.4 And a raft of XT on her cutback week, balancing the bod beautifully Better than yesterday 28.3 Keeps pushing up the pushups. Your pecs thank you. gin79 50.5 Wow. 50 miles and looking after that core and streng dtoce 60 Monster double and an '08 weekly PR. Steady as she goes, there, doc JJJessee 21 Some arnica for those ribs? tomwhite 120 min Running for the pirate Opie 40.07 miles Really hard work on that trail run, Opie. You can square up with Burfoot later. Mustang Sally 40.8 Did I make an extra 1-mile loop around the marina? Mayyyyybe. millbot 33 Good steady miles, looking after the core and strength too ksrunr 41 Holy cow, that's a lot of running to pack into three days! Recover well. Patrick 20.18 Coming ungunked Fortunate One 43 Good innings for a runner with a volleyball problem FlyingFinn 50.5 Puts in that 20, good and solid return from the bug wildebeest 12 A well-rounded week of running and XT evanflein 45.5 Recovery and painting week - and she's come out of the relay good and strong Elaine3112 41.5 Splashing, fartlek, and a lovely long 20 Aija 64.75 Even with a good rest day of doodley squatting involved Paul 39.2 Not tempted by that last .8, Paul puts in a good strong week OrangeMat Hours of teaching, walking, and studying. Feeling better? SLOjim 40 Plus hours on the bike. Nice balance Laura in Houston 3 Rest and get stronger - your bod will let you know when it's ready. rasmussenmp 60.5 …and 60 miles on the bike. Lookout, VRAA! Econo 29.7 Econo knows how to have fun, rest, swim, bike, chinup, and run, too! CassadAAmius 35 Ragnar Recovery and some swimming. It's coming back together. Just for you: <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> old guy 24.9 No plan, great execution anyway. Dennis 42.2 The 40x40 guy does it again. Hope that blister is feeling better tagrunner 32 Snow, races, friends. It's all looking good. 
So: without further ado, here's a place to post your plans.

lyndenrunner · Mar 10, 2008

Thanks Mustang Sally, 
Mon-6 @ 8:12 
Tue-5 @ 7:49 
Wed-9 @ 8:27 
Thur-9 @ 7:50 
Fri-7 @ 8:02 
Sat-6 @ 7:56 
Sun-12 @ 7:39 
Total= 54 miles

Econo · Mar 10, 2008

Another week in which to excel! 
Mon: 20 min swim 
Tue: 30 min swim 
Wed: 4.75 intervals with The Administrator <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> 
Thu: 8.9 miles, including 6 Tempo miles 
Fri: rested 
Sat: EZ bike ride 
Sun: 20 miles 
Total: 33.7

ksrunr · Mar 10, 2008

Going to have to fill this out on the fly this week. Time is precious! 
Mon. 8 miles on treadmill and a few minutes core work. 
Tues. 7 miles a.m. and 7 miles p.m. 
Wed. 10 moh and 5 ez p.m. 
Thurs. 6.0 a.m. and 4 ez p.m. 
Fri. 10 moh a.m. 26 mile bike ride p.m. 
Sat. Whooping Crane 10K - (9.25 miles total), 42 mile bike ride p.m. 
total 68 miles bike and 66.25 running

millbot · Mar 10, 2008

I'm still battling some residual crud. More easy miles this week. 
M - 6 - done + whine about DST 
T - 7 - done + core 
W - 0 - upper & lower body 
R - 5 - 5 
F - 4 - 7 + core 
S - 12 - 0 (ITBS :mad<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
S - 0 
Plan: 34 miles 
Actual: 25 miles + core + upper & lower body workouts + ITBS (minor, I hope)

hally · Mar 10, 2008

Thanks for starting the thread MS and thanks again to Aija for the great job she did. 
Monday=walking 36 min 
Tuesday=Cardio boot camp 40 min weights 45 
Wednesday=walking 1.5 miles weights 50 min 
Thursday=run 3.25 cooldown .25 
Friday= 
Saturday=walk 4 miles 
Sunday=walked 4 miles biked 4 miles Totals 
walked 10 miles 
run 3.25 
weights 1 hr 35 mins, 
other assorted cardio

Mustang Sally · Mar 10, 2008

Big week. I'm making extra ice: 
M - 1:10 w/6x strides 13km 
T - 1:10 w/ 3x12 min @ MP 14 windy, hard km 
W - 1:00 EZPZ 10 in IRC 
Th - AM :30 shuffle, PM 400s at the track 5 phlegmy km/bagged the track 
F - Ski 
Sa - :30 tuneup shuffle, Ski 5k 
Su - HM @MP + 8-10km CD 27.2k 
46.82 mi 
Oy.

willdebeest · Mar 10, 2008

Thanks M.S. 
Mon- 3miles 
Tues-abs/squats/lunges/push-ups 
Weds- 3miles 
Thurs- Nordic Trak 1hour 
Fri- 2.5miles 
Sat-off 
Sun- 4miles 
Total run- 12.5 
x-train- 2 hours

Opie · Mar 10, 2008

Time for a stepback week (over 7 hours the last 2 weeks): 
Day.............Plan.............................. .......................................Actual 
Monday........rest................................ ......................................done 
Tuesday......easy run-90 min............................almost done but it got dark-1:24:22, 6.86 mi. 
Wed...........easy run-1 hour..........................................47:2 8 was enough, 4.55 mi. 
Thursday.....Quality run-2 x 15 min. tempo-2 hours total...........done-11.49 mi. 
Friday..........recovery run-1 hour.............................................. .decided to rest, pack, etc. 
Saturday.......drive to Taos....................done-and did hotel cardio workout for 16:28 & 1 whopping treadmill mi. 
Sunday.........downhill ski 
Total...........5.5 hours............................................. ........4:22:10 or 23.9 mi.

Better than yesterday · Mar 10, 2008

I'm just making it up as I go along since I left the 10k training plan over a month ago due to numerous reasons. With about 6 weeks to go until that race, I have no hope of running the kind of mileage I should to do better than in past years, but I'm hoping to ramp up reasonably. 
(Sally - No wise comments from MS? <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"> ) 
Monday...........................7 miles EZ running, 31 push ups @ 4-2 cadence (done) 
Tuesday..........................4 miles recovery jog, 32 push ups @ 4-2 cadence (done) 
Wednesday......................5 miles EZ running inc [email protected], 33 push ups @ 4-2 cadence (nope <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> ) 
Thursday.........................4 miles walking, 34 push ups @ 4-2 cadence 
......................................(Ran 6 easy miles, 33.333 push ups @ 4-2 cadence) 
Friday.............................5 miles EZ Running, 35 push ups @ 4-2 cadence 
......................................(Ran 6 easy miles,shoulder girdle is sore - no push ups) 
Saturday.........................6 miles EZ Running, 36 push ups @ 4-2 cadence 
.....................................(Bicycled 16 miles, 2 x 20 pushups = 40) 
Sunday...........................Rest & Recreation (Ran 5 easy miles) 
Total Plan........................27 miles running, 4 miles walking, 201 push ups @4-2 cadence 
Execution........................28 miles running, 16 miles on bike, 137 push ups.

tomwhite · Mar 10, 2008

.........Coffee Up Sally//.......it's gonna be a Rough Week... 
======== 
Sun----40min hh run 
Tues----30min street run 
Thurs----49-min HH run 
Sat------30min versaclimber 
======= 
total 
run-----119 min 
xtn-----30min

Laura in Houston · Mar 10, 2008

Ahhhh - 2 so far with skiing plans - sounds wonderful! 
Mon - 3 - done 
Tue - rest 
Wed - 3 - did 4! 
Thu - rest 
Fri - rest 
Sat - 4 or 5, will have to see. Did 5.67! 
Sun - rest 
Still trying to just get started again after a week layoff. I'm hopeful I can actually get more miles than this, but am not gonna push this week. Total - 12.67! So much for not pushing - but felt great! 
I started my own TIR race report, but it's not finished yet. Will let y'all know when it's done, in case you have a spare 30 minutes to kill. I get a little carried away sometimes. 
Short version - Loved my team, loved the race, loved the towns, hated my last 4-miles into blow-you-backwards headwind. Love the big honkin' medal! TIR report is finished, but I posted that already.

Fortunate One · Mar 10, 2008

Sal, 
You're the best. I love seeing all those blue and red fonts in the tally. I don't think I'll be blue this week. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Plan . . . . . . . . . . . . . Actual M - 4 miles . . . . . . . . . . 4 easy TM miles T - 1 hr volleyball . . . . . . . 1 hr W - 5 miles including 3 tempo . 4 TM miles @ 7:30 m/M T - rest . . . . . . . . . . . .4 F - 4 miles. . . . . . . . . . . 0 S -12 miles . . . . . . . . . . .0 S - 12K race. . . . . . . . . . 12 including the race Total: 32 miles running. . . . . 24

gin79 · Mar 10, 2008

Thanks Mustang Sally! 
Mon--8.5 miles, [email protected] pace 
Tues--6.3 
Wed--rest 
Thurs--17 miles, [email protected] 
Fri--rest 
Sat--12 miles 
Sun--10.5 w/ 5x1000m @5k pace 
Total=54.3 
4 x abs & pu, 2 x weights

FlyingFinn · Mar 10, 2008

Thanks for the tally and starting the new thread, MS. 
Step back in mileage so I can try a little speed 
Monday-1 hr. XC skiing, done 
Tuesday-7 with 4 at tempo, done 
Wednesday-10 slow, done 
Thursday-7 with hills, done 
Friday-rest, done! 
Saturday-12 in between tempo and MP, done 
Sunday-7 slow, done 43 miles total

CassadAAmius · Mar 10, 2008

Thanks, MS and Aija. This is a great thread. 
Hoping for my first 40-mile week in, well, a really long time. 
M -- rest 
Tu -- 7 with 4 at tempo, 6:45 pace 
W -- 5 EZ 
Th -- 10 @ 7:41 
F -- rest 
Sa -- 15 @ 7:28 
Su -- 4 EZ 
Total: 41 
Very happy with the quality of the three harder efforts this week. 
In fact 
I'm so happy 
I 
could 
just <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> ---------------------------------------------------------------------- 
We are what we repeatedly do. Such as post dancing bananas. Excellence, then, is not an act, but a habit. -- Aristotle

Mustang Sally · Mar 10, 2008

Bump. I couldn't stand it. Numbers have a constitutional right to be crunched. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

perchcreek · Mar 10, 2008

Thanks for grabbing the wheel MS! Gin.. 4 mi @ 5K pace ? That does not compute? 
Objective.. good quality but do nothing stupid. 
Week calls for GA, intervals, m-LR and MP LR 
Mon - 2 mi recovery (2 mi sloow AHR 134 then 2x20 PU's, 3x20 ham curls, 3x30 sec front, right, left planks, 20 lunges) 
Tue - 8 mi GA (8.2 mi at 8:12 AHR 158, not much sleep, coughing all night, tickle in throat..grr.. but back seems fine now) 
Wed - 9 mi w/ 4x1000m at 5Kish (9.2 mi @ 8:11 OA incl 5x1000m Avgd 7:11 pace) 
Thu - 6 mi recovery (6 mi @ 9:52, AHR 141. 3x30s FRL Planks, 2x20 PU's) 
Fri - 14 mi m-LR (14.3 wonderful rolling hills at 8:43 pace) 
Sat - 5 mi recovery ( 5 mi at 9:34 AHR 148 ) 
Sun - 17 mi w/ 14 at MP (17.2 mi at a bit faster than MP! 7:58 with 250 ft hill last 3 miles. Ran by HR keeping it 158-165, avg 160) 
Total 61 miles Actual: 61.9 mi... Great week nailing a hilly 17 mi MP run!

old guy · Mar 10, 2008

No plan, but here is what happened! 
Mon...... 5.5 
Tue...... 4.4 
Wed...... Rest 
Thu...... 5.5 and then a migraine 
Fri........ Rest 
Sat....... 4.4 
Sun...... Rest

evanflein · Mar 11, 2008

Wow... Mustang Sally posted a dancing banana and BTY changed to a Monday start for his week... Good things must be in store? Thanks for taking this on, MS, and hat's off to Aija (and SS!) for doing it before. 
Monday: XT... 35 mins elliptical, 1 mile walk on the TM, 30 minutes weights and abs 
Tuesday: 5.21 miles, 4 @8:49, .6 or so at 8:20, last .61 or so @7:30 
Wednesday: 11.25 miles with 5 at or below HM pace, rest at or below M pace; .5 mile walk c/d 
Thursday: Plan is 5 miles, intervals or tempo as the spirit moves 
Friday: Errands... and walked a mile with the dog... 
Saturday: 10 miles with some @MP, plus 4 miles on stationary bike (21:17 mins) 
Sunday: 20 miles avg pace of 8:36... where'd that come from?? 
52.7 miles running, lots of walking, 4 miles on the bike-that-goes-nowhere...

Weekly Running and XT - March 10-16

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