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<p><strong><span style="color:#800080;">Thanks Econo</span></strong> for last week's thread and the great question as always---nice photos too!  I have been plumbing the depths or shallows perhaps for just the right question. Bleh.....it's not deep, but here goes: <strong>What's your favorite activity besides running (and eating and/or sex doesn't count---well at least that's not what I meant by activity)??</strong></p>
<p> </p>
<p>For me it's swimming---a pool, a lake, the ocean.....paddling about, diving through waves, backstroking while assessing cloud shapes--all of it---part otter in another life.</p>
<p> </p>
<p><span style="text-decoration:underline;">Last week's running and cross-training fun:</span></p>
<p> </p>
<p><strong>Fortunate One - 32.5</strong> miles including trails, track, treadmill and travel (trampoline?Tetris...hmmm what else?)</p>
<p> </p>
<p><strong>Hally - 99</strong> biking miles (yes, I almost typed 99 bottles of....), weights, 30 ' elliptical, walk/jog twice and pretty cool <span style="color:#ff8c00;">nature</span> views too</p>
<p> </p>
<p><strong>Labduck - 29</strong> miles--sticking to his plan and while frustrating at times--he continues to build strength and remembers a pretty awesome anniversary---<span style="color:#008000;">Congrats!</span></p>
<p> </p>
<p><strong>Dove -</strong> cautiously cutting back a lot---<strong>25</strong> plus miles of running, weights and some mud too</p>
<p> </p>
<p><strong>Patrick - 17.91</strong> exactly measured miles</p>
<p> </p>
<p><strong>Pie Jones - 27.5</strong> miles of running and 24 of biking and even some rain watching---send some here!</p>
<p> </p>
<p><strong>Opie</strong> - a birthday, <strong>31.25</strong> miles of running including yoga runs, lifting, foam rolling and giving notice to that evil PF</p>
<p> </p>
<p><strong>Tamster - 14.4</strong> miles and working to get back into her stretching groove and increasing the miles</p>
<p> </p>
<p><span style="color:#0000ff;"><strong>evanflein - 46</strong></span> miles running and 4.2 miles walking---kicking those old PRs to the curb the whole way and making Jane run scared.</p>
<p> </p>
<p><strong>Econo - 25.5</strong> miles of running and also some hiking, swimming, traveling and awaiting Tatyana's next round of torture</p>
<p> </p>
<p><strong>Orange Mat - 32.8</strong> miles of running and 3 servings of yoga</p>
<p> </p>
<p><strong>janie b good - 6</strong> miles of running, some tennis playing, ocean swimming and lots of travel</p>
<p> </p>
<p><strong>Better than yesterday - 27.5</strong> miles of running---<span style="color:#996600;">bronze is beautiful</span>----you rock BTY!! 25 rocking track laps and fine form in the field too.</p>
<p> </p>
<p><strong>Hemerocallus - 20.6</strong> miles---taming the injuries and building her mileage back</p>
<p> </p>
<p><strong>breger1 - 46.4</strong> miles (what stinkin' humidity?!) building the mileage back and looking ahead to a well deserved cut-back week</p>
<p> </p>
<p><strong>Sans Souci - 38</strong> miles including some speedy parts and 6 hours of yoga---also the best run evah with a <strong><span style="color:#a9a9a9;">gray whale sighting---</span></strong>awesome!</p>
<p> </p>
<p><strong>CNYrunner--78.2</strong> miles----my beloved granny is home from the hospital and my feet and heart are lighter for now</p>
<p> </p>
<p><strong>ripvanracer - 39.86</strong> miles---running in sauna-like conditions and <span style="color:#ff0000;">scorching</span> the pavement with speed as per usual</p>
<p> </p>
<p><strong>mcsolar99 - 46</strong> running/<strong>44</strong> cycling---almost hitting his 50/50 target with some serious workouts in there too (<em>naked emoticons here?</em>)</p>
<p> </p>
<p><strong>fred-urie</strong> - not as close to <strong>100</strong> miles for the week as he planned but still running ,many, many more miles than most and with time trials too</p>
<p> </p>
<p><strong>Paul - 21.6</strong> miles---tough week being sick, but eked out some runs---<span style="color:#a52a2a;"><strong>Feel Better soon!</strong></span></p>
<p> </p>
<p> </p>
<p>Looks like I didn't even need to ask a question about activity...lots here! Thanks folks.</p>
<p> </p>
<p>Here's my plan for this new week:</p>
<p> </p>
<p> </p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/26----6-8 easy----<strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8 easy</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/27----<strong>20-25' wu then 10x 1 minute hard/1 minute easy and 20-25' cd in am-----weekly x-country 5k in pm with kiddo----11.7 miles on the day total  ----morning workout went well and evening 5k in 22:05 even after falling over hay bale---oops and getting spanked by the forest hill. fun run as always and the kiddo ran his best time yet.</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/28----13-15 MLR-----<strong>13.4 @8:17 pace </strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/29----<strong>15-30' wu then 4-5 x 2,000 meters (2:30) 3x200 (200) then 15-30' cd---10 miles total---couldn't hit the 6:30 per mile speed at all---sucked big time and felt way too tired, oh well.</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/30----8-9 miles-----<strong>11.4 miles</strong> mellow pace, low humidity and TGIF----perfect!</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/31----6 with striders-----<strong>7.4 easy</strong>---no striders, just enjoyed the gorgeous morning</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8/1------16-17 with 10 mile race---Sea Legs Shuffle in Guilford, CT----<strong>17 miles</strong> total incl. 10 mile race in 1:09:40 (1 mile wu/6 cd)</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><strong>Core and weights 3-4x</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><strong>77.9 miles total----legs not completely shredded and mileage building...roar!</strong></div>
 

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<p>Thanks, Karin! Good question. Hmmm... you already disqualified a couple of my top choices. I love to garden, but don't seem to have the time to spend on it that I'd like. I also like cooking... but that's sort of related to eating.</p>
<p> </p>
<p>Monday: <span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;color:rgb(68,68,68);">Rest Day, but vacuumed the car and the whole house, cleaned windows, etc. (what is rest?)</span></p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Tuesday: 5 miles run, still sore from Sunday's race</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Wednesday: 5.6 miles run, 8:30 pace just like yesterday, .6 mile walk</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Thursday: 10.7 miles steady paced run, 8:25 avg, .4 mile walk</div>
<p>Friday: 3.4 miles, easy effort, .5 mile walk</p>
<p>Saturday:<span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;color:rgb(68,68,68);">10.4 miles run, .3 mile walk</span></p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Sunday: 9.4 miles of a failed long run... plan was 20 but it was just not happening.</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Totals: 44.5 miles run, about 2 miles walked, LOTS of blueberry picking!</div>
 

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<p>Hi Karin, Thanks for the start-up. Good question, have to see if I can come up with an answer.</p>
<p> </p>
<p>Results from BOMF 20 in 24, 24  hr ultra, relay and 8.46 loop race.</p>
<p><strong>Serge Arbona</strong><strong>:</strong> 1st Place Male 146.75 Miles- 1st Overall</p>
<p><strong>Sabrina Moran</strong><strong>:</strong> 1st Place Female 125.18 Miles- 2nd Overall</p>
<p>Midnight madness Loop 8.46 miles</p>
<ol><li><strong>Macharia Yuot:</strong> 1st Male: 43:26</li>
<li><strong>Brian Lang:</strong> 2nd Male: 45:52</li>
<li><strong>Pat Hayburn:</strong> 3rd Male 48:27</li>
<li><strong>Annika Eiremo:</strong> 1st Female: 58:19</li>
<li><strong>Veronica Donaghy:</strong> 2nd Female: 1:00:37</li>
<li><strong>Katarzyna Piskorska:</strong> 3rd Female: 1: 03:44</li>
</ol><p> <strong>Macharia</strong> is one of the "Lost Boys"</p>
<p> </p>
<p>Oh and my fav activities usually involve outings with my GK's to the beach, amusement parks, camping etc.</p>
<p> </p>
<p>M               4.54</p>
<p>T                4.76</p>
<p>W</p>
<p>T                4.63</p>
<p>F                3.9</p>
<p>S               5.13  First day of Marathon training with new running group. 50 or so runners 9 F to every M. I guess I'll have to recruit more guys. Now I just have to sign-up for the race.</p>
<p>S</p>
<p> </p>
<p>TOTAL      <strong>22.96</strong></p>
 

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<p>That's easy-yoga!  I really miss it but my teacher & I agreed that being a barefoot activity, I should take a break.</p>
<p> </p>
<p>This week brings me back together with some friends from here I've seen recently, and some I haven't seen in way too long.  I'm so lucky to be a part of so many relay teams!  Here's Brooke's plan, verbatim:</p>
<p> </p>
<p>Day...............Plan..................................................................................................................................................................Actual</p>
<p>Monday...6 mile run, middle 4 tempo; lift (make it count, but don't push too hard)..................a.m. lifting; p.m. ran 5.7 mi. with 2.22 tempo</p>
<p>Tuesday...4 mile "<span class="yshortcuts" id="user_lw_1280112590_0" style="border-bottom:#366388 2px dotted;">yoga</span> run"</p>
<p>(translation for OM: comfortable, being-in-the-moment-not-checking-Garmin-run)................................................done-5 mi.<br style="clear:both;">
Wednesday...Travel day-get some mileage in if you want/need it to stretch out...................................................0</p>
<div>Thursday...Run what feels good to get loosened up but not enough to get tired.  If you need to take this day off, go for it. .........................................................................................................................................................done-4.15 mi. with winejunky in Portland</div>
<div>I would recommend taking at least either Wednesday or Thursday off, both if you know that two days off works well for you.</div>
<div>Weekend...HAVE FUN!!! (Friday Leg 1: 7 mi. uphill, Saturday Leg 2: 5.2 mi., Leg 3: 5k wicked downhill)........done</div>
<div> </div>
<div>Total.................................................................................................................................................................30.15 mi.</div>
 

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<p>Is sitting in my swing, drinking lemonade and reading a good book an activity? If so, that's mine. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>once again, my mileage last wk wasn't what I hoped for. A very busy weekend of gardening, canning and then wanting some R&R time with my family today prevented me from running. But I never underestimate the power of adrenaline and I'm counting on that to pull me through this relay this weekend!</p>
<p> </p>
<p>mon: ...... run ...................... <strong>5 h&h miles</strong></p>
<p>tue: ........ can beans ........... <strong>canning, packing</strong></p>
<p>wed:.......  run ...................... <strong>4 miles at the track</strong></p>
<p>thu:......... travel, maybe a little run? ..... <strong>travel</strong></p>
<p>fri: .......... leg 1 in the a.m., leg 2 in the p.m. ......<strong>7.6 miles, then 6.8 miles</strong></p>
<p>sat: ........ leg 3 in the early a.m. ........ <strong>7.2 miles</strong></p>
<p>sun:........ rest ......................... <strong>rest/travel home</strong></p>
<p> </p>
<p> </p>
<p>miles run: <strong>30.6 miles</strong></p>
 

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<p>favorite team sport is ultimate frisbee.  next favorite is cycling.</p>
<p> </p>
<p>few responsibilities this week: maybe i can hit a big one w/o getting injured?</p>
<p> </p>
<p>m: 6 + donate platelets / <strong>6mi ez 8:45 pace + donation</strong></p>
<p>t: 8 ez + 14 cycling + 2ez / <strong>10mi run + 14 cycle, with mini-du (7run/7cycle/3run)</strong></p>
<p>w: 10ez + 14 cycling / <strong>10mi 8:00 + 14 cycle</strong></p>
<p>t: 8 w/ hills + 14 cycling / <strong>8mi hills (10min/mi) struggle</strong></p>
<p>f: 10 + 14 cycling / <strong>10mi ez 8:45-ish</strong></p>
<p>s: 12 w/5mi time trial / <strong>10mi with 5mi in 32:52</strong></p>
<p>s: 14 hilly + 14 cycling / <strong>13.5 hilly 8:15</strong></p>
<p> </p>
<p>targets: 70 run, 70 ride / <strong>total: 67.5 run, 28 cycle</strong></p>
 

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<p>Thanks Karin for taking over and Econo for last week!</p>
<p> </p>
<p>I guess cycling then kayaking, kind of a no brainer for me.</p>
<p>Eeek edited to add hiking and Geocaching. What is really fun is finding caches only accessible by water :D</p>
<p> </p>
<p>Monday=rest</p>
<p>Tuesday=ran 2 AM biked 20 PM</p>
<p>Wednesday=2 miles run 30 min weights</p>
<p>Thursday=20 min walk/stretch</p>
<p>Friday=32 miles bike</p>
<p>Saturday=21 biking 2 walking</p>
<p>Sunday=3 miles hiking</p>
<p> </p>
<p><strong>Totals</strong></p>
<p><strong>ran 4</strong></p>
<p><strong>weights once</strong></p>
<p><strong>biked 73</strong></p>
<p><strong>walked 5</strong></p>
 

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<p>Thanks Karin! You'd think my next favorite activity would be yoga, right? It's funny, when I first read this question last night, I thought about mentioning reading... oh, and then there's listening to music.... I think I've got problems with quantifying things, ha....</p>
<p> </p>
<p>Opie, I always want to ask: what's a "yoga run"? And, in anticipating your answer, would all my runs qualify as yoga runs?? Maybe my next favorite activity is just asking too many questions....</p>
<p> </p>
<p>Mon.... rest day</p>
<p>Tues... 3.1 miles + 5.34 miles</p>
<p>Wed... 3.1 miles</p>
<p>Thur.... 5.5 miles</p>
<p>Fri...... 8 miles</p>
<p>Sat..... 3.1 miles + 3.4 miles</p>
<p>Sun.... rest day</p>
<p> </p>
<p>totals: 31.54 miles</p>
 

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<p>I really enjoy singing.  There's not much that is more enjoyable that blending my voice with others in Praise.</p>
<p> </p>
<p>Other than that (and this may sound silly) I really like going out to breakfast after Church every Sunday with DW.  It's sort of a long standing tradition and a chance to spend some time together at the end of a long week.  We're sort of like ships passing in the night during the week as we almost have totally separate lives.  This gives us guaranteed time.</p>
<p> </p>
<p>I'm going to play this week's training by feel.  If I feel like running the plan I'll do it.  If I'm tired or anything I'll either shorten it or take a rest day.</p>
<p> </p>
<p>Bill</p>
<p> </p>
<table><tbody><tr><td></td>
</tr><tr><td><b>Day</b></td>
<td><b>Plan</b></td>
<td><b>Actual</b></td>
<td><b>Comments/Remarks</b></td>
</tr><tr><td><b>Monday</b></td>
<td>0 to 3 miles slow</td>
<td>3.5 miles slow</td>
<td>Recovery run at 9:36 pace</td>
</tr><tr><td><b>Tuesday</b></td>
<td>4 to 6 miles with striders</td>
<td>5 miles</td>
<td>Felt good this morning and ended up with 5 GA miles at 9:03 pace.  Didn't push it though</td>
</tr><tr><td><b>Wednesday</b></td>
<td>
<p>8 to 10 miles with 2 to 4 miles at tempo</p>
</td>
<td>10.1 miles with 4 at tempo</td>
<td>A good run today!  4 easy then 4 tempo miles at 7:44, 7:43, 7:40 and 7:33.  2 cool down.  8:46 overall pace</td>
</tr><tr><td><b>Thursday</b></td>
<td>0 to 3 slow</td>
<td>6.5 miles at GA pace</td>
<td>One mile easy then 5.5 miles at sub-9 pace.  They felt easy and the HR stayed low.</td>
</tr><tr><td><b>Friday</b></td>
<td>4 to 6 miles with striders</td>
<td>4 miles very slow</td>
<td><br><p>10:17 recovery pace.</p>
</td>
</tr><tr><td><b>Saturday</b></td>
<td>10 to 15 miles easy</td>
<td>15.5 with 3 miles faster </td>
<td>I was hoping for 10 easy then 5 very hard (Tinman's exact words) but it was too H&H for that.  I did run 3 miles at 7:55, 8:34, and 8:47 though.  So it's all good. </td>
</tr><tr><td><b>Sunday</b></td>
<td>0 to 3 miles slow</td>
<td>5.5 miles easy </td>
<td>With some faster parts. </td>
</tr><tr><td><b> Week Total</b></td>
<td><b> </b>26 to 46 miles</td>
<td><b>50.1 miles</b></td>
<td>
<table><tbody><tr><td>
<p>Biggest week in a long while.  The left Achilles Tendon is telling me I need a Cutback week this next week (for REAL this time!)<span style="display:none;"> </span></p>
<p> </p>
<p>This week put me over 10,000 miles lifetime (5 years)!</p>
</td>
</tr></tbody></table></td>
</tr></tbody></table>
 

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<p><br>
Thanks CNY for this week and my pal Econo for last!</p>
<p><br>
One might assume running is my favorite activity, but it's not.  I like the competitiveness of racing, but running for just the sake of running bores me, which is what I am finding out now since I can't train at the level I would like to race.  So I am back to playing more golf, which is an activity I enjoy more when the weather is nice.</p>
<p><br>
My week:</p>
<p><br>
M - 7 easy miles...<strong>Actual</strong>: 7 miles at 7:49/mi<br>
Tu - 6 trail miles...<strong>Actual</strong>: 6 miles on Leif Erikson Trail at 8:17/mi<br>
W - golf...9 holes, shot a 46 w/ 5 fricken 3-putts.  Grrr.<br>
Th - 5 miles with fartleks...<strong>Actual:</strong> 6 miles w/ four 1/2-mile fartleks at 5K pace plus 1 mile barefoot<br>
F - off<br>
Sa - 13 easy miles...<strong>Actual:</strong> 13 miles at 7:50/mi.  The sproink made a return visit.<br>
Su - vacation!</p>
<p><br>
Planned: 31 miles...<strong>Actual: 32 miles</strong></p>
 

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<p>My favorite activity is shooting and dribbling a basketball. I'm not doing that</p>
<p>right now because the focus is on running hard workouts and recovering.</p>
<p> </p>
<p>Sunday - 25 min.warmup, 14 minutes @ tempo to sub max, 20 min. warmdown, walk 3 miles</p>
<p> </p>
<p>Monday - Jog 9 miles, walk 3 miles</p>
<p> </p>
<p>Tuesday - 25 min. warmup, 4 times 2:30 hard/2:45 easy, 15 min. warmdown.</p>
 

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<p>After running would be ... talking about running. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title="">  Seriously, I'm an opportunist and would find it difficult to pick a favorite.  If it's convenient, I love downhill skiing, hiking, kayaking, body surfing, snorkeling, sailing ... and, oh yeah, volleyball.</p>
<p> </p>
<p>Mon.... <strong>4 M</strong></p>
<p>Tues... volleyball</p>
<p>Wed... <strong>5 M</strong> on TM with 3 tempo miles (AHR 139, 151, 155 bpm)</p>
<p>Thur.... volleyball</p>
<p>Fri......<strong> 4 M</strong></p>
<p>Sat..... <strong>9 M</strong></p>
<p>Sun.... <strong>17.5 M</strong></p>
<p> </p>
<p>Total:  <strong>39.5 M</strong></p>
 

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<table cellpadding="0" cellspacing="0" class="Post"><tbody><tr><td>
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<div class="PstMessage" id="user_ctl00_ctl00_ctl00_ctl00_PageContent_CommunityContent_GroupsContent_GroupContent_Viewer_ctl28_Content">
<p>I love hanging out at the ballpark watching Mr. Hawk play. I've never been into the "girlfriend" thing (you know, meeting for lunch, shopping, gossiping about each other) but I'm starting to enjoy hanging out with the other wives and mindlessly chatting  while we watch ball. This week:</p>
<p> </p>
<p>Monday: weights......................<strong>weights</strong></p>
<p>Tuesday: 5 miles......................<strong>7 miles</strong></p>
<p>Wednesday: 10 miles................<strong>8 miles</strong></p>
<p>Thursday: 5 miles.....................<strong>5 miles</strong></p>
<p>Friday: weights.........................<strong>3 miles, weights</strong></p>
<p>Saturday: Travel then?..............<strong>3 miles</strong></p>
<p>Sunday: Wildwood Trail Marathon (Labducks stomping grounds)......<strong>26.2 trail miles</strong></p>
<p> </p>
<p><strong>Total: 52.2 plus 2 weight sessions</strong></p>
</div>
</div>
</td>
</tr></tbody></table>
 

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<p>I'm in recovery. There, I admitted it.</p>
<p> </p>
<p>For the next two weeks I'm taking it easy, before starting training in earnest for two very hilly races in October and November (a 7.1 miler and a 15k).   I was supposed to limit myself to nothing more than 2 miles per day, but I've already gone 4 yesterday and 3 today.  Oh well.</p>
<p> </p>
<p>Nothing gold and shiney to report CNY. But bronzed and beautiful....I guess.  </p>
<p> </p>
<p>Monday.....................2 miles recovery..........................<strong>3.0</strong>, stretching, 40 pushups.</p>
<p>Tuesday....................Rest or 2 miles recovery...............<strong>4.5</strong>, stretching, 40 pushups, 6*200 striders @ easy running pace</p>
<p>Wednesday...............Rest or 2 miles recovery...............<strong>3.0</strong>, stretching, core, 40 pushups, 6* 100 striders.</p>
<p>Thursday...................Rest or 2 miles recovery...............<strong>0</strong>, about 12 throws, almost all further than at last Friday's meet.</p>
<p>Friday.......................Rest or 2 miles recovery...............<strong>3,5</strong>, 40 push ups, stretching.</p>
<p>Saturday...................Rest or 2 miles recovery...............0</p>
<p>Sunday.....................Rest or 2 miles recovery...............<strong>2.0</strong> miles, 5 minutes of stretching, and 12 throws.</p>
<p> </p>
<p>Total Plan.................12 miles plus lots of stretching, core.</p>
<p>Execution..................17 miles</p>
<p> </p>
<p>My favorite activities?   Kayaking, Discus Throwing, Walking, Bicycling, Gardening, Carpentry,  Sightseeing in historic destinations, and I like crazy stuff like digging holes and making stone walls after digging said holes, shoveling snow, weedwhacking, home improvements that I can carry out without causing more damage, and swimming. I also love using a chainsaw to cut down trees and cut up firewood, too, but haven't done much of that in years.  Also, I have a long pruner that I use to trim back branches on the trees in my yard, and that is a great workout when there are a lot of trees that need trimming at the same time (mid-spring to early summer).</p>
 

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<p>BTY, did I miss your meet report?</p>
<p> </p>
<p>Karin, relieved to hear about your granny.  You two are the toughest women I know.  I need a nap after just reading about your week's plan.   A 5k race after doing those repeats?  Whoa.</p>
<p> </p>
<p>My favourite activity now is yoga.  I am strong in body and mind because of it, and it gives me the flexibility (such as <em>that</em> is) to keep the injury bug at bay <raps wood>.  Cruising around on my bike just 'cuz, kayaking, badminton.  Lots of activities to love.  I'd like to do more mountaineering stuff too.</p>
<p> </p>
<p>Winding down in preparation for the relay.</p>
<p> </p>
<div>Monday:  bike cruise - saw SIX deer in a pack, two does and four fawns (tiny, speckled back variety).  One doe was head-butting a fawn.  Territorial creatures.</div>
<div>Tuesday: 25' easy + 10' at half-marathon effort + 10' easy</div>
<div>Wednesday: 30' comfortable</div>
<div>Thursday: 30' easy + 4x100m strides - nope, nada</div>
<div>Friday/Saturday:   21.2 miles with FRIENDS, with a few hills sprinkled here and there to make it interesting</div>
<div>Sunday: rest</div>
<div> </div>
<div>Total:  29 miles</div>
 

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<p>I love my gardening....... sometimes getting buried in the little things like pulling weeds from the lawn, sometimes the deadheading, and sometimes just sitting and watching the birds and butterflies that visit.</p>
<p> </p>
<p>The plan for the week is to start ramping up training for an Oct 1 25 K.</p>
<p> </p>
<p> </p>
<p>                            <span style="text-decoration:underline;">Plan</span>                      <span style="text-decoration:underline;">Did</span></p>
<p>M.........................XT .................... 50 minutes spin</p>
<p>T......................... 5 tempo ........... 6.7 miles with hills (too hot)</p>
<p>W ...................... 4 ......................... 3 easy</p>
<p><a href="http:/rest">T.........................XT/rest</a> ................ rest</p>
<p>F......................... 3 ........................ 3 SEP</p>
<p>S......................... 2 ........................ 10.8 trail (whoot!)</p>
<p>S......................... 8 ........................ rest</p>
<p> </p>
<p>Total: 23.5</p>
 

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<p>i'm taking this week off from running.  twisted/sprained my L knee at work on Monday.  it hurts!  ... tho, not a running injury, so think i will be good to go next week.</p>
<p> </p>
<p>thanks to CNY runner for starting this week's thread.  I appreciate you! </p>
 

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<p>M - 7.3 miles</p>
<p>T - rest day</p>
<p>W - 11.2 miles</p>
<p>Th - rest day</p>
<p>F - 9 miles</p>
<p>Sa - rest day</p>
<p>Su - 18.6 miles</p>
<p>___________________</p>
<p><strong>Total - 46.1 miles</strong></p>
<p> </p>
<p>Paul</p>
 
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