Masters Running

1

WEEKLY RUNNING & X-TRAINING GROUP w/e 08/19 (Read 323 times)

    Have you ever noticed? Anybody going slower than you is an idiot, and anyone going faster than you is a maniac. (George Carlen)

     

    Well, ladies and gentlemen, I think I might actually get a schedule up this week for myself, as well as get totals listed.  Wouldn't that be quite the accomplishment!

     

    ------------------------------------------------

     

    Shadowrunner - 38.8 miles running, 50 min UB, 200 crunches,160 push-ups, 100 side crunches

     

    Dutchie - 6.82 km running, 30 min LB, 12 min abs, 30 min boxing

     

    Evanflein - 20.90 miles running, .95 miles walking (Erika - if there are more miles, let me know)

     

    Opie - 37.4 miles running + 2 softball games

     

    pfriese - 26 miles running, 46 miles bicycling, & 3.4 miles swimming

     

    fatozzig - I know I ran, but I have no idea how many miles right now + 5.5 hours of XT, i.e., trail clearing on Saturday

    Leslie
    Living and Running Behind the Redwood Curtain
    -------------

    2015 Wish List:

    April 4 - Peterson Ridge Rumble (40m); June - A 50k somewhere; July 25 & 26 - Lake of Death 24 Hour; October 10 - Dick Collins Firetrails 50; January 2016 - Ordnance 100k (dream a little dream . . .)


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

    Trail Runner Nation

    Fatozzi

      DAY PLANNED RUNNING CORE/STRENGTH COMMENTS
      Mon Rest      
      Tues 3 Miles; Core/Strength 3 EZ 1 hour  
      Wed 7 Miles w/4-6 Strides 7 miles w/6 strides   I'm very pleased with how I'm feeling right now.
      Thurs 5 Miles; Core/Strength 3  miles 1 hour 5 miles!  I need to look at my schedule better.  And here I thought I only had 4 to run.  Looks like I'll be running 12 on Sat instead of 11. Roll eyes
      Fri Rest      
      Sat 10 Trail Miles w/4-6 Strides  12 miles    
      Sun 5 Trail Miles  5.15    
      Totals    30.15  2 hours Good week of workouts

      Leslie
      Living and Running Behind the Redwood Curtain
      -------------

      2015 Wish List:

      April 4 - Peterson Ridge Rumble (40m); June - A 50k somewhere; July 25 & 26 - Lake of Death 24 Hour; October 10 - Dick Collins Firetrails 50; January 2016 - Ordnance 100k (dream a little dream . . .)


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

      Trail Runner Nation

      Fatozzi

        Thanks Leslie.

         

        Day Plan Actual Comment

        Mon

         

        2 mile run

        2500m swim

        2 mile run 

        2500m swim

         

        AM run

        PM swim

         

        Tues 

        5 mile run 

        7.6 mile run 

        A little further than planned, but weather was very nice. 

        Wed

         

        5 mile run

        1500m swim

         

        0 mile run

        1500m swim

         

        Got my notice from Flying Monkey Marathon,

        decided to give up running

        since you can't train for this marathon.

        Thurs

         

        5 mile run

         

        5.1 mile run

         

        Took up running again, not training fro monkey though.

         

        Fri

         

        1500m swim

         

        4 miles run

        1500m swim

        Too pretty not to run this morning.

        PM swim

         

         

        Sat

         

         

         

         

         

        2 mile race

         

         

         

        1.8 mile warm up

        2 mile race (14:59)

        0.9 mile cool down

        Warm up run with Opie.

        1st AG

        EZ cool down run

        Sun

         

        12 mile run

         

         11.1 mile run

         

         Nice and easy longish recovery run on river trails.

         

        Total

         

        ~30 miles running

        ~4 miles swimming

        34.5 miles running

        3.4 miles swimming

         Good week of running.

         

         

         

        Paul

          Hi Leslie,

           

          You always do a great job. I'm guessing posting totals for everyone takes up quite a bit of time. And you are a busy lady. For me personally, you don't need to post the totals.  I've already done that myself in the old thread, usually.

           

          I don't have a fixed rotation. Still winging it and it seems with all the extra sleep I need lately, running is only something I do on my days off, and they tend to be short ones. For now, I'm happy with that cause at least I'm getting some sort of workout in every day.

           

          Mon: Up late. So 35 min of a HiiT workout (dvd). Too hot in my w/o area for a quickie on the TM.

          Tue: Again up way too late. 30 min of a leg w/o (dvd). It'll be too hot this week to run on the TM.

          Wed: nothing, spent most of my time looking for a job

          Thu: nothing again, way too hot. Temps have suddenly gone up again.

          Fri: 45 min aerobics Tabata w/o (dvd)

          Sat: 24 min doggie run and 35 min of shoulders/biceps/triceps.

          Sun: it was a freaking 37C today. Most of the time this summer it was 20C and raining. Didn't do much of anything.

           

          Totals;

          Running: just the once (3.2 K)

          UB 2x

          LB 1x

          Cardio 2x

          Abs 4x

          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

            Thanks, Leslie. Any my week is at is stands at 32 something for mileage. Too bad too, because it was a good week till I just got up too late on Sunday, and had too much to do before leaving for Seattle. But I'm trying to make a better week of it this week...

             

            Monday: 8.6 miles, most on the Burke-Gilman Trail in Seattle, a rails-to-trails trail used by a lot of bikers, etc; .5 mile walk

            Tuesday: 6.1 miles, .4 mile walk

            Wednesday: 12.3 mile run with tempo paces at the end, .4 mile walk

            Thursday: 5.2 miles EZ paces, .3 mile walk

            Friday: Rest Day

            Saturday: 12.1 mile run on the Equinox trails, .4 mile walk

            Sunday: 20.1 miles run, .35 mile walk c/d

             

            Totals: 64.5 miles run, about 2.5 miles walked

              Thanks!  These are Coach's notes and he uses some funny terms like "steady" when he means more effort.

               

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

              Monday...5 very easy..................................................................................................................................5
              Tuesday...6 very easy/6 strides.....................................................strides were fastest ever! ........6.17
              Wednesday...Workout-2 miles easy, 3 miles steady over hills, 2 mile easy..................................7
              Thursday...Cross Training for 1hr or rest easy................................................bike ride about an hour
              Friday...easy 4 miles-6 strides.............................................................................................................4.17
              Saturday...2 MILE Road Race/ 2 mile warm up/ 3 miles cool down...warmup with Paul, 16:09.78,

              2nd AG, cooldown & yoga.........................................................................................................................7

              Sunday...easy 9 /run first 5 miles easy, last 4 miles steady.............................................................9
              Mileage-38.................................................................................................................................................38.3

               

              Temps have been cooperative after some brutal heat and my paces are starting to come down.  My overall pace this week was back to where it was in April.

              "Pain only hurts" -Scott Jurek

                Thanks Leslie.

                 

                  Planned Run Free-weights Core Bike/other Comments
                M Light Core    

                2(50)Push-ups

                30 crunches

                30 bicycle crunches

                2(10) pull-ups

                 

                15 mins quick

                core work-out

                T

                5 miles easy

                Free-weights

                Core

                5.4 miles easy

                @ 7:51 pace

                 50 mins UB

                Free-weights &

                circuit weight training

                 4(50) crunches

                4(40)Push-ups

                4(25) side crunches

                 

                Humid, 68F, Light

                rain on last mile

                 

                W

                10 miles easy

                Light core

                 10 miles @

                8:20 min pace

                   zippo  

                 Humid, 78-79F, thunder at

                start but no rain or lightening.

                R

                5 miles easy

                Free weights

                Core

                 5 mile easy

                @ 8 min pace

                 none  No core  

                 Worked thru lunch and no

                break in afternoon.

                F Light core      nope    Work again
                Sa

                20 miles:

                11 miles in AM

                15K race in PM

                 11+ miles this

                morning @ 8:36 pace

                 15K race @ 7:57 pace

                     

                 Rain and 62F for first mile or so

                Race: 80F and an AG award.Big grin

                Su Light core          
                Total    41.4 miles  50 mins UB

                 260 push-ups

                230 crunches

                20 pull-ups

                20 bicycle crunches

                100 side crunches

                 

                 need more core work - numbers

                are sort of embarassing.

                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}


                MM #6177

                  Oops, fell off the grid here again... last week was a higher mileage week for a change, with 37.9 miles and one yoga class. Interesting now that I follow my coach's directions, I don't really care what my weekly total is. It's good to be kept. Wink

                   

                  day plan actual comments
                  Monday run 4 4 miles 9:59 pace
                  Tuesday track 6.63 miles 5x 800m, 3:50 average
                  Wednesday bike, yoga 50 min stationary bike, yoga  
                  Thursday run 6 7 miles 9:34 pace
                  Friday run 5 5.2 miles 9:08 pace
                  Saturday rest 3 hour hike 1180 ft elevation gain
                  Sunday run 20 20 miles 3:06:45, 9:21 pace
                  totals   42.83 miles run, 50 min bike, 1x yoga, 3 hrs hiking