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Weekly Running/XT - Jan 28 to Groundhog's Day

3K views 41 replies 37 participants last post by  old guy 
#1 ·
<span><span style="font-size:medium;"><b>Who knows what <i>eeeevil</i> lurks in the hearts of weathermen. <i>Only the shadow</i> <span style="font-size:small;">(of the Master Groundhog)</span> <i>knows</i>.<br><br><span style="font-size:small;">Six more weeks of what?</span><br><img alt="" src="http://www.vhtrc.org/album2005/eagle10.jpg" style="border:0px solid;"><br><br></b></span></span><b><img alt="" src="http://bikehugger.com/images/blog/img_rain.jpg" style="border:0px solid;"><br><br><img alt="" src="http://www.getactivetampa.com/Running-sun-over%20rock.jpg" style="border:0px solid;"><br><br><br>
Dennis</b> - <span style="font-size:small;"><b><span style="color:#FF0000;">61.7</span></b></span> miles running every day incl LR 18-miler and 2x13.1 (on TM, no less!) + elliptical and swim. What's your favourite sort of run, Dennis? It's obvious you love <i>running</i>.<br><b>janie b good</b> - <span style="color:#0000FF;"><span style="color:#000000;"><span style="color:#FF0000;"><span style="color:#0000FF;"><b>19???</b></span></span></span></span> miles running. Were ya cold and nerdy this week, janie? Please check in and provide a nutrition tip as penance. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><b><span>OrangeMat</span></b> - <b><span style="color:#0000FF;">23.6</span></b> miles running, 3 hrs teaching, 6 hrs yoga, 1 hr pilates.<br>
Fractal series mind games while on the TM, hmm, Ms Math Major? (Thread author will self-destruct in 10 ... 9 ...) <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"><br><b>JJJessee</b> - <span style="color:#FF0000;"><b>62.5</b></span> miles running incl second consecutive <b>36-mile weekend</b> (LR 20 <i>mountain</i> run with runnerBeth) 32.67 miles biking, ellipticalling, XT, walking. "Help!" No kidding. Do you know the concept of a stepback week, my yammy fren? <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"><br><b>ksrunr</b> - <span style="color:#FF0000;"><b>58.5</b></span> miles running on 7 days, incl MLR (or LR, depending on your POV) 15-miler, 3x10+milers, and speedwork and hard run. Call me crazy, but do we see a "revenge" marathon in your future?<br><b>lyndenrunner</b> - <span style="color:#0000FF;"><b>29???</b></span> miles running. Jumping back into the program after last week. Nice 'n' steady; pacing looks great. <b><span>GO TEAM L!!!!</span></b><br><b>hally</b> - <b><span style="color:#0000FF;">9.6</span></b> miles running, 1500 metre swim, elliptical 54 mins, weights 2 hours10 min, elliptical 54 min. Dipping a toe in the pool now, huh, Queen X-Trainer? With your strength, hally, you'll rawk!<br><b>gin79</b> - <span style="color:#0000FF;"><b>34</b></span> miles running incl GA 10-miler, 45 mins bike, 4 X abs & push ups, 2 X weights. Like me and FF, gin, we have a weakness in our calves that needs attention, so keep up with strengthening/stretching exercises. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Want to see you fly through Boston.<br><b>tomwhite</b> - <b><span style="color:#0000FF;">75 min</span></b> running, 60min XT, birthday bevvies, and introducing baby Clare to Adistar Cushions. Okay, maybe it's a little early for that. Baby NordicTrak perhaps?<br><b>perchcreek</b> - <span style="color:#FF0000;"><b>52.4</b></span> miles running incl hilly m-LRs and GA, tempo, lotsa core/strength training. "Must be the X-training. The hills really did flatten." <i>Yessssss!</i> Boston Marathoners, take note of perch's training.<br><b>millbot</b> - <span style="font-size:small;"><span style="color:#0000FF;"><b>28</b></span></span> miles + core & upper/lower body. Having a rough patch with that leg/foot/ankle, I know <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif">. Maybe it resents the attention you're paying to your upper body with all the dips/pullups. Fingers crossed orthotics guy will fix it.<br><b>old guy</b> - <span style="color:#0000FF;"><b>21</b></span> miles running. Uh-oh, the Blah is back. But your mileage is up over last week; a good thing. Good plan to stay healthy on the dreadmill until the weather improves.<br><b>Fortunate One</b> - <span style="color:#0000FF;"><b>34</b></span> miles running incl MLR/LR 14 miler, 2.25 hrs v-ball, pushups and 10 pullups (!) Yes, yes, <i>hill setting</i>. It's goot!<br><b>rtravers</b> - <span style="color:#0000FF;"><span style="color:#000000;"><span style="color:#FF0000;"><span style="color:#0000FF;"><b><span style="color:#FF0000;">40.81???</span></b></span></span></span></span> miles running incl slippery Derry 16-miler, 30-min tempo and 6x800m repeats and "Core Power" and "Yoga Conditioning for Athletes." Wowza, Robin, that's a heavy-duty week. Be good to yourself this week.<br><b>Mustang Sally</b> - <b><span style="color:#0000FF;">21.9</span></b> miles running during step-back week (we need 'em, ya know? Doubly so when we get <i>sick</i> and are tending to the sick), swimming. Don't be so hard on yourself, says the Bossitattietrix. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><b>KenA</b> - <span style="color:#0000FF;"><b>3.25</b></span> miles running during yet another busy work/family/rainy -- oh, don't get me started on you too with California weather, Ken -- week. Crack the whip time!!!<br><b>jura</b> - <span style="color:#0000FF;"><b>16</b></span> milesrun/walk, 2500m swimming, 2xstrength, 1xyoga, too-many-x-awakening DDs (I dig the clock idea too). Great work with the walk/run, j. And I like bird dog too. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b><span style="color:#0000FF;"><span style="color:#000000;">dtoce</span></span></b> <span style="color:#0000FF;"><span style="color:#000000;">- <span style="color:#FF0000;"><span style="color:#FF0000;"><b>48</b></span> <span style="color:#000000;">miles, incl 2x12-miler.</span></span></span></span> I likey the miniprogression. Might try that myself (in time). Eight days to bb camp? <i>Kinda</i> excited?<br><b>Econo</b> - <span style="color:#0000FF;"><b>39.4</b></span> miles running incl <i>snowy</i> LR 17-miler and intervals, 75 mins swimming, 35+mins biking, rowing, spinning<span style="color:#0000FF;"><span style="color:#000000;">, and helping the economy by buying cycling gear (do I really need to provide <i>you</i>, Prof, with <i>this</i> reason to shop? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> )</span></span><br><b><span style="color:#008000;">Patrick</span></b> - <b><span style="color:#0000FF;">18.2</span></b> miles running and too many X-T mins for SS to tally, a gazillion pushups. Maybe there's a group for Pushup Maniacs, Patrick. Yes, kudos, Nike, recognizing a good group like BOMF! <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br><b>Sans Souci</b> - <span style="color:#0000FF;"><b>17.16</b></span> miles running, 20 mi walking, 8 mi rowing, 82 mins pool running, 2 hrs strength w/o. <i>"Time you hit 20 this week, Slacker." "Oh yeah? Pool running is gently extending running miles, Fool, so it counts."</i><br><b>goofyguy1958</b> - <span style="color:#0000FF;"><span style="color:#000000;">68 miles biking plus weights and core. No, not ITB too? (((goofyguy))) Hope the alternating days works for you. Dang!</span></span><br><b>Elaine3112</b> - <span style="color:#0000FF;"><span style="color:#000000;"><span style="color:#FF0000;"><span style="color:#0000FF;"><b>30.8</b></span> <span style="color:#000000;">miles running incl multi-terrain 13-miler and tempo. Sensible mileage build, Lainey. What? No pushups in the mud? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></span></span></span><br><b>choovie</b> - <b><span style="color:#0000FF;">30.11</span></b> miles running, 285 min yoga, 45 min pilates, 150 min xc skiing. Yep, 'nuther great week, and I am <i>envious</i> of the xc-ski. Great job by DS on the club vid. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b>Flying Finn</b> - <span style="color:#FF0000;"><b>40</b></span> miles running and I'm guessing strength/stretching incl chainsaw lunges <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> . Goot to see you back on the Boston training track. Love your sig lines.<br><b>Tamster</b> - <span style="color:#0000FF;"><b>25</b></span> miles running incl 10 on the TM, yo-pi class, stretches + abs. Way to get right back on track, Tammy, with <i>gusto</i>! <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"> Didja get the recipe from the hippy chick?<br><b>Paul</b> - <span style="color:#0000FF;"><b>37.2</b></span> miles running incl a 23:43 5k, 12 secs off PB on crowded course. Hopping back to it, so typical of a Maniac. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b>SkipAZ</b> - Bowing out for now <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">. I bow back to you, fren. Pop in when you can.<br><b>rasmussenmp</b> - <b><span style="font-size:medium;"><span style="color:#FF0000;">63.5</span></span></b> miles on six days running incl hilly LR 19 miler and tempo <i>and</i> 120 mi cycling. Taper In Progress.<br><b>Labduck -</b> <span style="color:#0000FF;"><b>18</b></span> miles incl 6.25 miler and intervals and Eugene pushups. Sooo sorry to hear that foot is acting up again. Not fair. Not.fair.at.all. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><b>winejunky</b> <b>-</b> <span style="color:#0000FF;"><b>40???</b></span> miles. Where ya be, wj? Ya owe us a wine pairing with, hmm, uhhhh, groundhog? <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"><br><b>Rindaroo</b> - <span style="color:#0000FF;"><b>8.25</b></span> miles running/walking and crunches, xtraining. Yep, you're still running, and that's the key. Persistence, that's you, Rinda. <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> Attagirl!<br><b>Aija</b> - <span style="color:#0000FF;"><b>33.5</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles running incl 15.5 miler then, oh no, "hobble home." Aw, darn! What are your thoughts about not running on strength training days? (((Aija)))<br></span></span> <b>Opie</b> - <span style="color:#0000FF;"><b>16.33</b></span> miles running, 30 min. rowing, 1.51 mi. walking after Sunday's <span><span style="font-size:medium;"><b>14-min Marathon PR</b></span></span> <span style="font-size:small;"><span style="color:#000000;">(<b>4:31:34</b>) at</span></span> Carlsbad! You must still be grinning about that, Opie. Oh, and you've gotta ditch the furball shoe attachment. Too funny!<br><b>CassadAAmius</b> - <span style="color:#0000FF;"><b>9</b> <span style="color:#000000;">miles running</span></span> in Palo Alto in the orange and eucalyptus trees, 2000 yds swim, 65 spinning. Ummm, maybe there are oranges in those ice-fishing huts? <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"><br><b>Johnny</b> - <span style="color:#0000FF;"><b>19.7</b></span> miles running, 210 minutes yoga, 70 minutes weights, 60 minutes elliptical trainer, 60 minutes stationary bike, 60 minutes pool running (<i>SS checks Sunday Daily -- cool</i>). It takes a bit to get the hang of; be patient. I'll post more tips in jura's thread). <b><i>Swoon</i></b> on the chivalrous pentathlon for <b>RCG</b>.<br><b>willdebeest</b> - <span style="color:#0000FF;"><b>75</b></span> mins <i>running</i>, 3 hrs walking, squats/lunges/push-ups/abs. <i>[Looking around</i>] Nope. Don't see any joggers here. Just runners. Looking good, wb. I'm a proponent of the walking. I think it prepares the bod well for running.<br><b>Pie Jones</b> - Aw, gee. Okay, that is <i>it</i>! This is your week to RUN. Nice and EZ. Hey, if you can run this week, we're <i>all</i> having pie!<br><b>evanflein</b> - <b><span style="color:#0000FF;"><b>34.91</b></span></b> <span style="color:#000000;">miles running incl</span> <b><span><span style="font-size:medium;">6th marathon in 6 months</span> becoming silver or 2-star level Marathon Maniac</span></b> (3:51.2<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> in <span style="color:#000000;">Carlsbad. <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> No kidding, I should send J-L by. You could use the rest!!!<br></span> <b>cajohnson5</b> - <span style="color:#0000FF;"><span style="color:#000000;"><span style="color:#FF0000;"><span style="color:#0000FF;"><b>26.04</b></span></span></span></span> miles running and -- HEY!!! -- six plank pushups. IknewitIknewitIknewit. See? You can do <i>anything</i>! And you're a great booster for your VRAA team. You rawk, cj.<br><b>Laura in Houston</b> - <span style="color:#0000FF;"><span style="color:#000000;"><span style="color:#FF0000;"><span style="color:#0000FF;"><b>???</b></span></span></span></span> miles running. Sure happy to hear your Mom's health is improving, Laura. Now that you have your rainy/cool weather running wear advice, there won't be any excuses. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Don't forget to edit and let us know your mileage and any other details you'd like highlighted.<br><b>mcsolar99</b> - <b><span style="color:#0000FF;">33.5</span></b> mi incl 10k 39:49 (6:24 pace). You're remembering last year about this time, so don't <i>make</i> me boSS you -- even though I'd love it, as I'm sure you're well aware -- to take it EZ. See, there's this thing some of us are looking forward to at the end of February ...<br><br><br><b><span style="color:#0000FF;">Welcome to the Weekly:</span></b><br><br>
Still waiting for you, lurkers. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b><br><br>
Waiting for update (or better days)</b>:<br><br>
mariposai, kevin50, Caddisfli, evryday, Road hawk, rosecoloredglasses, SLOjim, TheProFromDover, riley0003, Tagrunner<br><br>
Hey ... missing ya! <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Just pop in once in a while, even without a plan.<br><br><br><br><span style="font-size:medium;">Total:</span> <b><span style="font-size:medium;"><span style="font-size:large;">1,123.86</span></span></b> <span style="font-size:medium;">miles<br></span>
 
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#2 ·
SS, you set the bar very high . . . but if you ever need/want a break and the others can put up with a vanilla weekly, I can spell ya.<br><br>
once again, I aim to get back on track mileswise, the pu's are just a 3 week distraction . . . at least at that quantity.<br><br>
........goal......................real............ ..........<b><i><span>PUSHUPS</span></i></b><br>
m.......4..........................r, 30 min XTrain,......<span><b>300</b></span><br>
t........5.........................6.53, 40 min XTrain...<span><b>300</b></span><br>
w.......r...........................r, 70 min XTrain.......<span><b>250</b></span><br>
t........5.........................6.03, 40 Min XTrain...<span><b>275</b></span><br>
f........6...........................r,....70 min XTrain...<b><span>150</span></b><br>
s.......10..........................7.13,40 min XTrain,<span><b>..250</b></span><br>
s........7...........................6.5, 70 min XTrain,..<span><b>100</b></span><br><br>
tot.....37.........................26.19<br><br>
tues., my wife had minor laser eye surgery today, she said it was tortuous but is fine now. It was to close up leaking blood vessels.
 
#3 ·
Hi Soos,<br>
Yeah, I guess you <i>could</i> call our mornings x-training<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">. Dragging DD1 out of bed=2miles of brisk walking, at least!<br><br>
This week turned out to be a bit of a flop training wise, but sometimes you just have to go with the flow. With a major dump of snow and DD1's college application deadlines looming, my priorities were elsewhere. I never made it to the pool and did little strength training ('cept for snow shoveling...). I call it "cutback week"<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">.<br><br><b>Mon</b>- 25min elliptical and snow shoveling<br><b>Tues</b>- 2.78mi run/walk, yoga<br><b>Wed</b>- hip rehab stuff, more snow shoveling<br><b>Thurs</b>- repeat Wednesday<br><b>Fri</b>- massage<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><b>Sat</b>- hip rehab, yoga<br><b>Sun</b>- 6.28mi run/walk, incl. Magic Mile (8:47)<br><br><b>Total: 9.1mi run/walk, 2x yoga, 25min elliptical</b><br><br><b>Push-ups and hip rehab</b><br><br>
Mon- <b>10 XY</b><br>
Tues-hip stuff<br>
Wed-hip stuff<br>
thurs-hip stuff, <b>10XY</b><br>
Fri-hip stuff<br>
Sat-hip stuff<br>
Sun-hip stuff, <b>10XY</b><br><br><b>Total: 30 XY's</b> <img alt="razz.gif" src="http://files.kickrunners.com/smilies/razz.gif"><br><br>
Have a good week everyone. Hope that Punxsutawny Phil will predict an early spring for us...<br>
j
 
#4 ·
You execute exquisitely Sans Souc,<br>
May your legs always be iron, your heart gold.<br><br>
I can smell tapir from here.<br>
Or it could be groundhog.<br>
Or maybe, I just need another shower.<br>
It definitely needs more curry.<br><br>
Monday...............walk a bit.............................~1.5 mile walk<br>
Tuesday...............4........................... .............<b>4.25</b> .... 1 mile walk ...XT<br>
Wednesday...........open for suggestions..............<b>10</b> (6x1000 @ HM 600m rec) ..... .75 walk 40 min XT<br>
Thursday..............4........................... ............<b>10.5</b> ... .5 walk<br>
Friday..................XT and CAMPING <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">..........<b>10.5</b> ....1.25 walk only 5 min XT and NO CAMPING <img alt="cussing.gif" src="http://files.kickrunners.com/smilies/cussing.gif"> -> next Fri<br>
Saturday..............~24, I think me buds can drop me off<br>
..........................at the foot of the mountain and I can hoof it home.<br>
..........................Kilted maybe?........................<b>12.....</b>walking .75<br><br>
Sunday................open for more suggestions,<br>
..........................Probably watch some of the Stupor Bowl.<br>
..........................Who's playin?..........................<b>23.25</b> ....plus .75 walking<br><br>
total............................................. ...................<b>70.25</b>
 
#5 ·
Thanks SS! A pleasure to read, as always! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
This week's theme for my classes is "nourish yourself", and so I plan to adhere to that in terms of my running as well. No more of this "gotta run in order to earn my right to eat" nonsense. Hopefully my overly obsessive math-mind will allow me to let go of that misguided attitude (especially now that I've put it out there in public!).<br><br>
I've got a lot of yoga on tap for the week, both taking and teaching classes, so again I'm finding it a struggle to have yoga and running share the "top" priority. So here's the plan, and let's hope it works out!<br><br>
Mon........1.5 hr yoga, 5.5 miles.................................... <b>DONE</b><br>
Tues.......1 hr teaching, 7.5 miles.................................. <b>DONE</b><br>
Wed........1.5 hr yoga, 1 hr pilates................................. <b>DONE</b><br>
Thur........1 hr teaching, 1.5 hr yoga, .75 hr teaching........ <b>DONE</b><br>
Fri...........1 hr teaching, 1.5 hr yoga.............................. <b>DONE</b><br>
Sat..........1 hr teaching, 3 miles.................................... <b>DONE</b><br>
Sun.........6 hr yoga (shoulders workshop)....................... <b>DONE</b><br><br>
totals.... 16 miles (that's my 30% cutback), 12 hr yoga, 4.75 hr teaching, 1 hr pilates
 
#8 ·
Thanks SS.. you do such a colorful job!<br><br>
Let the 60's begin!<br><br>
Mon - rest/Xtrain (<b>3.2</b> Magical Healing Miles AHR 138 then 50 pushups..1x20+3x10.. <i>what a wimp</i>)<br>
Tues - 8 mi w/ 4 x 1000m @5Kish (ran <b>8.2</b> mi @ 8:02 AHR 158, incl 4x1000m avg 7:06 HRmax only 171 then <i>3x20 plank PU's</i>)<br>
Wed - 13 mi m-LR (ran <b>13 mi</b> @ 8:36 AHR 151, quite huge hills. 1x20 and 1x17 <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> plank PU's)<br>
Thur - 6 mi recovery w/ 6x100m strides (ran <b>6 mi</b> @9:16 AHR 142 w/ 11x120m strides then 3 x 20 hamstring curls and 3x10 hip strengthening, 3 PU's <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> + 2x20 PU's)<br>
Fri - 6 mi recovery (ran <b>6 mi</b> AHR 140 then 1 x 20 PU's)<br>
Sat - 9 mi GA (ran <b>9.2 mi</b> @7:56 AHR 158.. just a perfect run with 7 mi @ 7:45 and comfortable breathing! then 20 PU's)<br>
Sun - 18 mi LR (ran <b>19.1</b> hilly miles @8:48 avg, AHR 149 2<i>x10+1x20 PU's</i>)<br><br>
Total 63 <b>Actual: 64.7 mi</b> good week
 
#9 ·
..thanks SS//.....will type in something when I wake up<br><br>
.....this may take a while,,,,,<br><a class="nuwiki_top_link" href="#user_top">[top]</a><br>
Sun--------50min hh run<br>
Mon--------rest/weights<br>
Tues------35min garage run<br>
Wed------20min hh non-running<br><br>
=<br>
push ups<br>
0+20+20+20+
 
#10 ·
SS, this thread is such a treat.<br><br>
I don't know what to expect this week. One day at a time I guess.<br><br>
M - 8 easy + pushups<br>
T - 0 + 1 lower body & core + dips<br>
W - 0 + pushups<br>
R - 8 + pullups & pushups<br>
F - 7 + core + pushups<br>
S - 12 + pushups<br>
S - rest + ignore the Superbowl<br>
Total - 35 miles + upper/lower/core<br><br>
-----<br>
Pushup challenge: must catch Labduck!<br><br>
M - 75 pushups<br>
T - 40 dips<br>
W - 90 pushups<br>
R - 23 pullups + 31 pushups (100 points)<br>
F - 100 pushups<br>
S - 100 pushups<br>
S - 0
 
#11 ·
love the pics!! Thanks again!<br><br>
Mon--<span style="color:#FF0000;">3 miles</span>...PU/35 plank...10 knee total pts=80<br>
Tues--<span style="color:#FF0000;">8 miles w/ 10, 25 second strides</span>...PU/35 plank...10 knee total=80 pts<br>
Wed--off<br>
Thurs--<span style="color:#FF0000;">18 miles</span>...PU/35 plank...10 knee..total pts=80<br>
Fri--45 mins bike (pouring buckets out!)...PU/35 plank...10 knee...total pts=80<br>
Sat--off<br>
Sun--<span style="color:#FF0000;">11 miles</span><br><br>
total=<span style="color:#FF0000;">40 miles</span><br>
weights 2 X week...Abs & PU...4 X week
 
#12 ·
Thank you, SS! You're a marvel.<br><br>
Memo to file: When you complain at Coach that you're not getting enough running, in, look out!<br><br>
M - 1:00 w/6x20s strides <b>10k</b><br>
T - 1:00 w/5x3min hills <b>9.6k</b><br>
W - :30 "wake-up shuffle." and 2000m swim PM <b>4.5 0500 km. Gar. And swam.</b><br>
T - 1:00 at the track <b>11.75k w/6x1k @ 4:58</b><br>
F - Off<br>
S - 1:40 w/2x:20 @ MP <b>18km. Brilliant outing.</b><br>
S - :40 recovery shuffle <b>6.8 grumpy km</b><br><br>
Yoikes. Six days of running! <b>37.6 miles!</b>
 
#13 ·
Yes, I'm still grinning.<br><br>
Day.....................Plan...................... .................................................. .......................Actual<br>
Monday............at least an hour easy running........................................... ..................done-6.15 mi.<br>
Tuesday...........no time to run-take DS to indoor soccer game.....................................done-he scored a goal!<br>
Wednesday.......Quality Run-2 mi. easy & 5 sets of 5 min. hard-6.28 mi.?...........................done-6.1<br>
Thursday..........45-60 min. easy.............................................. .............................done-4.45 mi.<br>
Friday..............30-45 min. easy.............................................. done-2k rowing, 3.59 mi. running<br>
Saturday..........at least 90 minutes easy.............................................. ..done-13.81 mi.<br>
Sunday............30-45 min. easy.............................................. ......5.85 mi. incl. 6 striders<br><br>
Totals..............40's?......................... .......................................40 mi. & 2k rowing
 
#14 ·
Whoa, far down the page here <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br>
Love the pics and the commentary Souc!<br>
What can I add to my X-training this week <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Monday=30 min stairmill 12 mins rower 18 min bike<br>
Tuesday=1 hour cardio station workout (includes weights and abs) plus another 15 min assorted cardio machines<br>
Wednesday=4 mile run 36 min spin<br>
Thursday=1 mile walk 2.2 mile run 20 mins weights<br>
Friday=30 min cardio 1 hour weights<br>
Saturday= 3 mile run 3 mile hike<br>
Sunday=2 mile run 2 miles walking 50 min weights and abs<br><br><b>Pushup Challenge<br>
M- 60 plank for 120 pts<br>
T-80 plank and 10 girly for 170 pts<br>
Thurs- 40 plank=80 pts<br>
Fri=120 plank=240<br>
Sat-65 plank=130<br>
Sun-100 plank=200<br>
MY ARMS are looking Mahvelous!! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
Totals<br></b>Run: 11.2 Mi<br>
Walking: 6 mi<br>
Weights: 2 hr 15 min<br>
Exercise Bike: 18:00<br>
KickBoxing: 1:00<br>
Rowing: 12:00<br>
Spinning: 36:00<br>
StairMaster: 30:00<br><br>
Barb
 
#15 ·
Su-10 miles with last 2 fast finish (turning the screws) threw 100 pitches in cellar with DS1 and DS2, ~2 hrs of snowfootball at DS2's party and 'capture the flag'...body sore, needed a hot tub but settled for a hot bath...<br>
M-3 recovery on TM<br>
T-<br><br>
SS you're the greatest eva' at tally/pics/writeups, fo' sho'...
 
#16 ·
YeSS, I'm still stretching!<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><i>Loosely</i> following a Hal Higdon plan:<br>
M-rest<br>
T-4 running (with hills)/ 8 biking<br>
W-10 slow<br>
Th-5 at tempo with MrF<br>
F-8 at MP<br>
S-rest; woods work<br>
Su-16 <i>very</i> slow<br>
Running total:<b>43</b><br><span style="color:#FF0000;">Pushups</span><br><span style="color:#FF0000;">M: 40 plank</span><br><span style="color:#FF0000;">T: 30 plank</span><br><span style="color:#FF0000;">W:30 plank</span><br><span style="color:#FF0000;">Th:30 plank</span><br><span style="color:#FF0000;">F:50 plank, a pu pr!</span><br><span style="color:#FF0000;">S:0...sore arms</span><br><span style="color:#FF0000;">Su:25 plank</span>
 
#17 ·
Thanks Sans,<br>
No more whining but I really do not have a plan for the week yet. I think I am going to play it by ear and just go with what does not hurt.<br><br>
Mon - <b>10 miles on the bike, 10 minutes core and 1.5 miles walk and hobble on the TM</b>.<br>
Tue - <b>Actually ran 2.75 miles with .25 walk and then 60 minutes of weights and core.</b><br>
Wed - <b>4 miles run <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">with 10 minutes muscle stretch and release between 2 mile repeats and then 1/4 mile walk 10 minutes core</b><br>
Thur - <b>5.25 mile run</b> <b>outside and minimal pain - 15 minutes core work</b><br>
Fri - <b>12 biking miles and 1 hour of weights and core - foot was hurting some today.<img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"></b><br>
Sat - <b>20 miles on the bike and core work - BAD FOOT<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"></b><br>
Sun - <b>One hour of weights and core today.</b><br><br>
I will need to take a week off because I am traveling and don't plan on accessing the web for most of the next week - plus I am shutting down until the damn foot feels better.<br><br>
Please sideline me for now.<br><br>
Good training all. Mike "GG" B<br><br>
Thanks for the great work here Sans!
 
#18 ·
Thanks again <b>SS</b><br><br><b>(No Plan).......Actual</b><br><b>Mon...........3.5 TM</b><br><b>Tue............6 TM</b><br><b>Wed...........6 TM</b><br><b>Thu............Rest</b><br><b>Fri..............6 TM</b><br><b>Sat.............6 TM</b><br><b>Sun............3.5 TM</b><br><br><b>Total.........31 Miles</b>
 
#19 ·
Your summary of everyone's week is so good I could almost skip reading the daily and go right to this! Thanks so much <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Mon. 8 miles <b>(8 miles + 30 min core/yoga DONE)</b><br>
Tues. Yoga class <b>(90 min Yoga + 1 mile walk DONE)</b><br>
Wed. Pilates class + 5 miles <b>(30 min P, 15 min Y, + 5 miles DONE)</b><br>
Thur. Yoga class with BOB <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> + 5 miles <b>(6 miles + 90 min yoga DONE)</b><br>
Fri. Pilates class <b>(30 min P class DONE)</b><br>
Sat. 5 hour xc ski class <b>(DONE)</b><br>
Sun. 12 miles + ez yoga class? <b>(12.1 miles + 30 min home yoga DONE)</b><br><br><b>Totals = 31.1 miles + yada, yada, yada. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></b>
 
#20 ·
Absolutely luv your writeup dahling.<br>
Monday -- 6M best run I've had in awhile (difference is daylight?)<br>
Tuesday -- 0<br>
Wednesday -- 3M on treadmill<br>
Thursday -- 0<br><br>
Pushups -- (hope I remember this correctly)<br>
Monday? 9 plank pushups / 30? knee pushups<br>
Wednesday -- 15 plank pushups<br><br>
Sal -- have we ever done a shi...I mean sit up challenge?
 
#21 ·
Hey SS, I updated my week for last week to add the 11 miles running and some more pushups... I'm always the last one to update! Thanks for the write up, will be looking for J-L anytime now.<br><br>
.............Plan .................Actual<br>
Monday: XT day..............30 min stationary bike (8 miles), 2 miles walking, streeeeetching<br>
Tuesday: 4 EZ..................8 miles running, 1 mile walking, 20 minutes of upper body weights and core/ab stuff on the stability ball.<br>
Wednesday: 8..................5 miles at the club with DH, 1 mile walking<br>
Thursday: 5 EZ.................6 miles EZ (2@MP), 1 mile walking, vacuuming...<br>
Friday: Rest Day............2.25 mile walk with DH<br>
Saturday: 8......................8 miles of hills, half mile walk to cool down<br>
Sunday: 16....................18 miles total (13.2 outside at -20F avg temp, 4.8 inside on the treadmill) plus a half mile walk and some streeetching to loosen things up again.
 
#22 ·
<span style="font-family:'Comic Sans MS';">More speed to test things, says PT. Who am I to argue with a professional? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br><b><br>
Total:</b></span> <span style="font-family:'Comic Sans MS';"><b><span style="color:#0000FF;">24.4</span></b> mi run, 11.6 mi rowing, 17 mi walk, 79 mins pool running, 2.75 hr gym/kickboard</span><br><span style="font-family:'Comic Sans MS';"><br><span style="color:#FF0000;"><b>Pushups</b></span><br><b>Tu - 30</b><br><b>Th - 30</b><br><span style="color:#FF0000;"><b>Chinups</b></span><br><b>Tu - 21<br>
Th - 21<br><br></b> Whatdooya think of the <b>Comic Sans</b> font? Chortle.</span>
 
#23 ·
SS - Is that bottom pic of you bounding over the Earth? Nice pics.<br>
I'm with old guy this week. Going run as I plan and plan as I run. 10K next Saturday.<br><br>
Sunday 6.5 miles in glorious 65 degree weather<br>
Mon off<br>
Tues 8.25 miles a.m. 4.0 miles p.m.<br>
Wed 10 m.o.h. 1:16:00<br>
Thurs 5.75 a.m. and 5.75 p.m.<br>
Fri 5.75<br>
Sat. 2 mile w.u. 40:23 10K 2 mile cool down<br><br>
totals for week 56.0
 
#24 ·
Great commentary and pictures as usual, <b>SS</b>, yes <b>ks</b>, that last picture does bear a strong semblance to our very own spritely island elf.<br><br>
No plan for me other than yoga, XT, & pool running (provided I can find a belt that fits <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif">??<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Mrs Johnny pulled an old Rodney Yee VHS called "yoga for athletes" or something like that from whereever she keeps these things and pronounced me improved enough to give it a try. I don't know, it looks pretty intense for my beginner abilities.<br><br>
Plan <b>Actual</b><br><br>
M?? <b>Rest</b><br>
Tu?? <b>30 minutes yoga, 40 minutes weights, 30 minutes pool running</b><br>
We?? <b>nuttin</b><br>
Th?? <b>zippo</b><br>
Fr?? <b>30 minutes yoga, 30 minutes pool running @ tempo effort</b><br>
Sa?? <b>30 minutes yoga</b><br>
Su?? <b>30 minutes yoga, 60 minutes weights, 30 minutes elliptical trainer, 60 minutes pool running</b><br><br><b>Week = 120 minutes yoga, 100 minutes weights, 120 minutes pool running, 30 minutes elliptical trainer.</b>
 
#25 ·
<br><span style="font-family:'Comic Sans MS';">I'm liking it.</span><br><br><span style="font-family:'Comic Sans MS';">What I'm not liking is having my PUs and chinups missed in the tally last week, so I'm providing the numbers in letters bold enough for even Queen Sally to read. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"></span><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> dodging cold, wet puddles <span style="font-size:medium;"><span style="color:#FF0000;"><b>plus 20 plank PUs</b></span></span></span><br><span style="font-family:'Comic Sans MS';"><b>T</b> - 1.5 hr volleyball <b>. . . . . .</b> 1 hr.</span> <span style="font-family:'Comic Sans MS';"><span style="font-size:medium;"><span style="color:#FF0000;"><b>plus 9 pullups</b></span></span></span><br><span style="font-family:'Comic Sans MS';"><b>W</b> - 5 miles including 3 tempo <b>. 5</b> with 2 @ 7:30 (I decided to taper)</span><br><span style="font-family:'Comic Sans MS';"><b>T</b> - 1.5 hr VBall, 4 M running <b>. .</b> 1 hr. and <b>2</b> miles</span><br><span style="font-family:'Comic Sans MS';"><b>F</b> - rest <b>. . . . . . . . . . . .</b> yup</span><br><span style="font-family:'Comic Sans MS';"><b>S</b> - 6 miles (incl. 5K race) <b>. .</b> <b>. 3.1</b> @6:58 m/M plus <b>4</b>@8:38</span><br><span style="font-family:'Comic Sans MS';"><b>S</b> - 12 miles <b>. . . . . . . . . . 11</b></span> <span style="font-family:'Comic Sans MS';"><span style="font-size:medium;"><span style="color:#FF0000;"><b>plus 20 plank PUs</b></span></span></span><br><span style="font-family:'Comic Sans MS';"><b>Total</b>: <b><span style="color:#0000FF;">31</span></b></span> <span style="font-family:'Comic Sans MS';"><span style="color:#0000FF;"><span style="color:#000000;">miles running <b>. . . . 29</b></span></span></span><br><br><span style="font-family:'Comic Sans MS';"><span style="font-size:x-large;"><span style="color:#FF0000;"><b>Pushups: 40</b></span></span></span><br><br><span style="font-family:'Comic Sans MS';"><span style="font-size:x-large;"><span style="color:#FF0000;"><b>Pullups: 9</b></span></span></span><br><br>
__________________<br><span style="font-size:large;"><span style="color:#0000FF;">No team</span></span> <img alt="" src="http://www.kickrunners.com/forum//images/smilies/blush.gif" style="border:0px solid;">
 
#26 ·
Wise words once again S squared. I'll re-phrase this time.<br><br>
Mon- run 40 mins easy<br>
Tues- run 40 mins easy<br>
Weds- squats/lunges/abs/push-ups 1 hour<br>
Thurs- run 40 mins easy<br>
Fri- run 40mins easy + abs<br>
Sat- 1 hour walk<br>
Sun- run 50 mins easy<br><br>
Total- run 2hrs 50mins<br>
x-train 90 minutes<br><br>
GO PATS!
 
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