Masters Running

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WEEKLY RUNNING & X-TRAINING GROUP w/e 08/12 (Read 303 times)

    A fanatic is one who can't change his mind and won't change the subject. (Winston Churchill)

     

     

    Have a great week ~

     

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    Leslie
    Living and Running Behind the Redwood Curtain
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    2014: May - MDW 70-Miles (w/Trail Factor 50k) - Cascade Crest, WA/Astoria, OR/Portland, OR

    June 7 - Grasshopper Peak Redwoods Run 30k - Humboldt Redwoods State Park, CA

    July 12 - Mt. Hood 50 - Mt. Hood, OR

    Oct 11 - Firetrails 50 - Lake Chabot, CA


    "The farther you go outside, the farther you go inside." (Unknown)
    Ultrarunnerpodcast

    Trail Runner Nation

    Fatozzi

      Thanks Leslie...

      I think I will try this again...need a little discipline these days.

       

      Day Planned Running Free-weights Core Comments
      Monday Rest day      

      Mowing 2 yards [mine and parents]

      does that count?

      Tuesday

      5 mile ez Run, Free-weights;

      Core

       5.9 miles  ---  ---  Pre-dawn, temps @68F; no free weights or core
      Wednesday 9 mile ez Run, Core  9.3 miles    

       evening run, temps @ 90F at start, 80F when finished.

      not core.

      Thursday

      rest day for running, Free-weights

      core

       

       50 mins: UB

      Chest, arms, shoulders

       4X50 = 200 crunches

      4X40 = 160 push-ups

      4X25 = 100 side crunches each side

       decided to make today a rest day for running.
      Friday

      6 mile ez run rescheduled;

      Light Core

       6+ miles      Make-up running day. temps around 85F humid
      Saturday

      Rest day for running;

      Light Core

           

      Wedding [DW family] Long run

      pushed back one day.

      Sunday 16-20 mile Long run  17+miles    

      20 mile on for next week but considering

      doing 15K next week.

      Total    38.8 miles  50 Mins UB  200 crunches,160 push-ups, 100 side crunches  need to to better with core/free weights.

       

       

      Hi Joe, nice to see you again Big grin

       

      Hi Dutchie.  Nice to be back...Wink

      Joe

      Nulla camisia et nulla problematum

       Bob Potts Marathon - 5/25/14 {3:49:40}

      Chasing the Unicorn - 8/17/14 {4:07:50.06}

      Wineglass Marathon 10/5/14 {04:09:58.52}

        Good Morning all,

         

        Hi Joe, nice to see you again Big grin

        How was your race, Leslie? Have you completely recovered?

        How did you do yesterday, Erika? How fast were you this time?

         

        I've been suffering from an incredible need for sleep the last two months. Usually 6-7 hrs is plenty for me, but these days I seem to need 9-10 hrs which messes with my running/workouts and school. Plus if I don't have to work, I take a 1 hour nap. Sometimes two. Apparently, this could have something to do with my age. To be sure, I finally made an appt. with my gp and I'll see him tomorrow.

         

        Mon: nothing to report, slept in once again Roll eyes

        Tue: Didn't feel much like running outside in heavy rain. So 3.59 kilometers easy on the TM it was.  Plus 30 min LB w/o (am tired, sleepy and headachy, with a very busy day ahead).

        Wed: 50 min aerobics HiiT training today (incl wu and cd). Contemplating joining a gym for heavy bag training.

        Thu: unexpected meeting at head office, which means a 1.h45 commute (one way). So no w/o this morning.

        Fri: I was the only secretary in the office today. Went in early in a futile effort to get work done. So many people stopping by my desk asking the obvious: are you all alone? Anyways, again no w/o.

        Sat: thought I would get a w/o in after I'd been to the hairdressers, supermarket and ran my errands. NOT! Except for a 20 core w/o.

        Sun: Finally managed a short 3.23 kilometer doggie run, a 30 min boxing w/o and a 12 min ab w/o.

        Dutchie
        I go running in the early morning, before my brain figures out what I'm up to.

        Run the day, or the day runs you.

        Actions determine state of mind - Aristotle

          Hi Leslie, Joe, Dutchie and all who post later!

           

          I guess this will be a cutback week since I have a lot of commitments with family and work. Dance competition is Friday.

           

          Monday: No running, but an hour of dance practice

          Tuesday: Practice at lunchtime, dress rehearsal in the evening

          Wednesday: 10.1 miles mostly at tempo pace, .4 mile walk

          Thursday: 6.6 miles, again could be tempo but I'll call it progressive pace, .25 mile walk c/d

          Friday: 4.2 miles EZ, .3 mile walk, then two dance performances with a flawless final! Smile

          Saturday: 

          Sunday: 

           

          Totals: 

            Hi guys.  I've noticed my coach has followed a technique promoted when he brought Jack Daniels for a running clinic here, bumping up the mileage about every 3 weeks.  Last week was my bump and now I get to adapt to it.

             

            Day.........................Plan..................................................................................................................................................Actual

            Monday...4 very easy + strides.....................................................................................................................................3.71
            Tuesday...Workout-2 mi. warm up, 3x1 mi. at 5k pace effort (3 minutes jog recovery)  2 mi. cool down...yoga + 6.4
            Wednesday...easy 6 miles..............................................................................................................................................6
            Thursday...Cross Training for 1hr or rest easy..................................................................................................walked 3.13
            Friday...easy 5 miles-first 4 miles easy and then pick up pace for the last mile....................5.3 with the last mi. @8:47
            Saturday...5 easy/6 strides..............................................................................................yoga + 5 w/ strides consistently fast!
            Sunday...easy 11 /run first 4 miles easy, pick up pace over the next 2 miles, then easy pace for next 3 miles and then pick up pace for the last 2 miles..............................................................................................................................................................11 + 2 softball games
            Mileage...38.......................................................................................................................................................................37.4

             

            For you Daniels/VDOT fans, here's my current training cycle with a graph of that and I welcome your feedback:

            Vo2max

            "Pain only hurts" -Scott Jurek

              Thanks Leslie.

               

              M - 2500m swimming

              T - 5 mile easy run

              W - 5 mile easy run (am) & 1650m swimming (pm)

              Th - 5 mile easy run

              F - 1325m swimming

              Sa - 46 mile bike ride - Spin Your Wheels bike ride

              Su - 11 mile easy run with Opie

              _____________________

              Total(s) -  26 miles running, 46 miles bicycling, & 3.4 miles swimming

               

              Paul