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Discussion Starter · #1 ·
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.<br><br><b>Tamster</b> 24 Watch those back-to-back big runs<br><b>hally</b> 7.25 Splendid XT Menu<br><span style="color:#FF0000;"><b>perchcreek</b></span> 64.6 With a cold, and post-Ragnar, a 23-miler even!<br><b>Mustang Mom</b> 15.8 Sets off on VRAA, XT-ing, too! Hi, Mom! (waves)<br><b>choovie</b> 23 Wise cutback week with some yoga, too<br><b>mariposai</b> 36 Cutting back, too: Guts out 13 hard ones on Saturday<br><b>lyndenrunner</b> 26 Clicks off the miles, even with some travel<br><b>jura</b> 14.4 And a raft of XT on her cutback week, balancing the bod beautifully<br><b>Better than yesterday</b> 28.3 Keeps pushing up the pushups. Your pecs thank you.<br><span style="color:#FF0000;"><b>gin79</b></span> 50.5 Wow. 50 miles and looking after that core and streng<br><span style="color:#FF0000;"><b>dtoce</b></span> 60 Monster double and an '08 weekly PR. Steady as she goes, there, doc<br><b>JJJessee</b> 21 Some arnica for those ribs?<br><b>tomwhite</b> 120 min Running for the pirate<br><span style="color:#0000FF;"><b>Opie</b></span> 40.07 miles Really hard work on that trail run, Opie. You can square up with Burfoot later.<br><span style="color:#0000FF;"><b>Mustang Sally</b></span> 40.8 Did I make an extra 1-mile loop around the marina? Mayyyyybe.<br><b>millbot</b> 33 Good steady miles, looking after the core and strength too<br><span style="color:#0000FF;"><b>ksrunr</b></span> 41 Holy cow, that's a lot of running to pack into three days! Recover well.<br><b>Patrick</b> 20.18 Coming ungunked<br><span style="color:#0000FF;"><b>Fortunate</b> <b>One</b></span> 43 Good innings for a runner with a volleyball problem<br><span style="color:#FF0000;"><b>FlyingFinn</b></span> 50.5 Puts in that 20, good and solid return from the bug<br><b>wildebeest</b> 12 A well-rounded week of running and XT<br><span style="color:#0000FF;"><b>evanflein</b></span> 45.5 Recovery and painting week - and she's come out of the relay good and strong<br><span style="color:#0000FF;"><b>Elaine3112</b></span> 41.5 Splashing, fartlek, and a lovely long 20<br><span style="color:#FF0000;"><b>Aija</b></span> 64.75 Even with a good rest day of doodley squatting involved<br><b>Paul</b> 39.2 Not tempted by that last .8, Paul puts in a good strong week<br><b>OrangeMat</b> Hours of teaching, walking, and studying. Feeling better?<br><b><span style="color:#0000FF;">SLOjim</span></b> 40 Plus hours on the bike. Nice balance<br><b>Laura in Houston</b> 3 Rest and get stronger - your bod will let you know when it's ready.<br><b><span style="color:#FF0000;">rasmussenmp</span></b> 60.5 …and 60 miles on the bike. Lookout, VRAA!<br><b>Econo</b> 29.7 Econo knows how to have fun, rest, swim, bike, chinup, and run, too!<br><b>CassadAAmius</b> 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"><br><b>old guy</b> 24.9 No plan, great execution anyway.<br><span style="color:#0000FF;"><b>Dennis</b></span> 42.2 The 40x40 guy does it again. Hope that blister is feeling better<br><b>tagrunner</b> 32 Snow, races, friends. It's all looking good.<br><br>
So: without further ado, here's a place to post your plans.
 

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

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

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

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

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

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Discussion Starter · #7 ·
Big week. I'm making extra ice:<br><br>
M - 1:10 w/6x strides <b>13km</b><br>
T - 1:10 w/ 3x12 min @ MP <b>14 windy, hard km</b><br>
W - 1:00 EZPZ <b>10 in IRC</b><br>
Th - AM :30 shuffle, PM 400s at the track <b>5 phlegmy km/bagged the track</b><br>
F - Ski<br>
Sa - :30 tuneup shuffle, Ski <b>5k</b><br>
Su - HM @MP + 8-10km CD <b>27.2k<br><br>
46.82 mi<br></b><br>
Oy.
 

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

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

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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.<br><br>
(Sally - No wise comments from MS? <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"> )<br><br>
Monday...........................7 miles EZ running, 31 push ups @ 4-2 cadence (done)<br>
Tuesday..........................4 miles recovery jog, 32 push ups @ 4-2 cadence (done)<br>
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"> )<br>
Thursday.........................4 miles walking, 34 push ups @ 4-2 cadence<br>
......................................(Ran 6 easy miles, 33.333 push ups @ 4-2 cadence)<br>
Friday.............................5 miles EZ Running, 35 push ups @ 4-2 cadence<br>
......................................(Ran 6 easy miles,shoulder girdle is sore - no push ups)<br>
Saturday.........................6 miles EZ Running, 36 push ups @ 4-2 cadence<br>
.....................................(Bicycled 16 miles, 2 x 20 pushups = 40)<br>
Sunday...........................Rest & Recreation (Ran 5 easy miles)<br><br>
Total Plan........................27 miles running, 4 miles walking, 201 push ups @4-2 cadence<br><br>
Execution........................28 miles running, 16 miles on bike, 137 push ups.
 

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

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Ahhhh - 2 so far with skiing plans - sounds wonderful!<br><br>
Mon - 3 - <b>done</b><br>
Tue - rest<br>
Wed - 3 - <b>did 4!</b><br>
Thu - rest<br>
Fri - rest<br>
Sat - 4 or 5, will have to see. <b>Did 5.67!</b><br>
Sun - rest<br><br>
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.<br><br><b>Total - 12.67! So much for not pushing - but felt great!</b><br><br>
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.<br><br>
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!<br><br><b>TIR report is finished, but I posted that already.</b>
 

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Sal,<br><br>
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"><br><br><span style="font-family:'Comic Sans MS';"><b><span style="text-decoration:underline;">Plan</span> . . . . . . . . . . . . .</b> <b><span style="text-decoration:underline;">Actual</span></b></span><br><span style="font-family:'Comic Sans MS';"><b>M</b> - 4 miles <b>. . . . . . . . . . 4</b> easy TM miles</span><br><span style="font-family:'Comic Sans MS';"><b>T</b> - 1 hr volleyball <b>. . . . . .</b> <b>.</b> 1 hr</span><br><span style="font-family:'Comic Sans MS';"><b>W</b> - 5 miles including 3 tempo <b>. 4</b> TM miles @ 7:30 m/M</span><br><span style="font-family:'Comic Sans MS';"><b>T</b> - rest <b>. . . . . . . . . . . .4</b></span><br><span style="font-family:'Comic Sans MS';"><b>F</b> - 4 miles<b>. . . . . . . . . . . 0</b></span><br><span style="font-family:'Comic Sans MS';"><b>S</b> -12 miles <b>. .</b> <b>. . . . . . . . .0</b></span><br><span style="font-family:'Comic Sans MS';"><b>S</b> - 12K race<b>. . . . . . . . . . 12</b> including the race</span><br><span style="font-family:'Comic Sans MS';"><b>Total</b>: 32</span> <span style="font-family:'Comic Sans MS';"><span style="color:#0000FF;"><span style="color:#000000;">miles running. <b>. . . . 24</b></span></span></span>
 

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

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Thanks, MS and Aija. This is a great thread.<br><br>
Hoping for my first 40-mile week in, well, a really long time.<br><br>
M -- rest<br>
Tu -- 7 with 4 at tempo, 6:45 pace<br>
W -- 5 EZ<br>
Th -- 10 @ 7:41<br>
F -- rest<br>
Sa -- 15 @ 7:28<br>
Su -- 4 EZ<br><br>
Total: 41<br><br>
Very happy with the quality of the three harder efforts this week.<br><br>
In fact<br><br>
I'm so happy<br><br>
I<br><br><br>
could<br><br><br><br>
just<br><br><br><br><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"><br><br><span style="color:#000080;"><i>----------------------------------------------------------------------<br>
We are what we repeatedly do. Such as post dancing bananas. Excellence, then, is not an act, but a habit. -- Aristotle</i></span>
 

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Discussion Starter · #17 ·
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">
 

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

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

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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.<br><br>
Monday: XT... 35 mins elliptical, 1 mile walk on the TM, 30 minutes weights and abs<br>
Tuesday: 5.21 miles, 4 @8:49, .6 or so at 8:20, last .61 or so @7:30<br>
Wednesday: 11.25 miles with 5 at or below HM pace, rest at or below M pace; .5 mile walk c/d<br>
Thursday: Plan is 5 miles, intervals or tempo as the spirit moves<br>
Friday: Errands... and walked a mile with the dog...<br>
Saturday: 10 miles with some @MP, plus 4 miles on stationary bike (21:17 mins)<br>
Sunday: 20 miles avg pace of 8:36... where'd that come from??<br><br>
52.7 miles running, lots of walking, 4 miles on the bike-that-goes-nowhere...
 
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