Masters Running

1

Weekly Run & X-Training w/e May 18th (Read 375 times)

    Last Week's Tally... Dutchie42- 74.4K inc. Marathon...great job!! eliz- 21.6 miles...Are you a music teacher? evanflein- 40.6 miles + soccer watching evryday- 12 miles + Grand Canyon hiking JJJesse- 100 min.elliptical + 16 miles walk + 92 cycling...nice work lyndenrunner- 38 miles nowor- 7 miles + yoga + str/core..it all counts pfreise- 45.9 miles + 14 cycling...really pounding the pavement
    Looking for a place to Happen, making stops along the way - The Hip
      Mon-7.5@8:06 Tue-8@8:07 Wed-8@8:12 Thur-8@7:49 Fri-5@8:15 Sat-Off Sun-5@7:40 Total=41.5 miles
      Looking for a place to Happen, making stops along the way - The Hip
      evanflein


        Oh goodie! A placeholder... Thanks Gordon! Monday: XT (Over 1.5 hours of lawn raking and brush trimming) Tuesday: 5.3 miles, 8:43 avg pace, plus a 1 mile walk at lunchtime Wednesday: 7.13 miles running on the TM (weather turned to carp), 2 miles walking Thursday: 6 miles of hills, 8:24 avg pace, 1.5 miles walking Friday: Usual Rest Day, 1 mile walk at lunchtime Saturday: 14.1 miles, 8:34 avg pace, rolling hills... last two miles were tuff. Switched long run with Sunday. Sunday: 8.5 miles along the Tony Knowles Coastal Trail in Anchorage, 8:20 avg pace Total: 41 running miles, over 5.5 miles walking, plus lawn work
        Dutchie42


          Hi Gordon, thanks for your well wishes. I had a great, but hot marathon. It will be all about recovery for me this week, so we'll see. Probably a lot of X-training. Mon.....rest day. 3-hour drive home. Up/down the stairs a lot. No soreness. Just a bit of stiff knees when I sat for a while. Tue.....35 min LB workout (2/6 count): went lighter on the weights than I usually do. Just in case. And a 3K recovery run on the TM after dinner. Followed by a nice stretch. Legs felt absolutely normal all day. Hmm, something is wrong with this picture. Wed....endurance based LB and UB workout. And a very nice sports massage. PT didn't understand either why I wasn't sore or stiff or anything. Thu.....rest day. Fri.......Didn't get a lot of sleep so slept in till 7AM and wanted to run after work. But then went out for sushi with a friend instead. No running. Me bad! Sat.....6.5K doggie fun run plus 30min LB workout and back, shoulders (2/6 count) and abs. Sun....feeling very lethargic and sleepy today. No workout. Lots of household chores though.

          Dutchie
          Run the day, or the day runs you.

           

            thanks lyndenrunner... Mon.....rest.....rest Tues...3miles...no run Wed...6miles...6 miles Thurs...rest....rest Frid....3miles...no run...worked on the house Sat....rest......party, party Sun...6miles....party, graduation Total...6 miles
            Quit being so damn serious! When we change the way we look at things, the things we look at change. "Ya just gotta let it go." OM
              Cut back week for me, so my goals are: (1) 3 runs of 5 miles each (2) strength & stretch 2 times (3) survive one more round of school concerts without a breakdown (4) maybe a 5K on Sunday? Monday - cold and rainy; perfect day for cross-napping after school Smile Tuesday - 5.5 sticky miles after school Wednesday - last concert at school - DONE!!!; just got an email from the assistant principal saying it was "the best school concert, by far" he had ever seen; now if they just score well at next week's adjudication . Shocked Thursday - carpy 3 miles with running group; humidity, pollen, and 6 hours' sleep not good for running Sad Friday - still beat; evening rehearsal for Sunday's chamber choir gig Saturday - 3.4 before rehearsal; still not sure about tomorrow's 5K Confused Sunday - 3.1 ugly miles this morning; so glad I chose to skip the race and save energy for the concert this afternoon; even in a cut-back week, I'm so tired; definitely ready for school to stop interfering with my running Smile Managed 15 for the week, as planned, but not exactly the way I'd hoped. Gordon - yep, middle school vocal music, grades 5-8; also sing in a semi-professional chamber choir; "semi-professional" means we're expected to prepare and sing like the pros but we don't get paid! Smile Eliz

              flomotioncoaching.com

              pfriese


                Thanks lyndenrunner,
                DayMilesComment
                Monday2.1 miles running - done9:49/mile pace
                Tuesday7 miles running - done9:33/mile pace
                Wednesday7.3 miles running - done9:22/mile pace
                Thursday5 miles running - done9:31/mile pace
                Friday2.2 miles running - done9:27/mile pace
                Saturday5K race - done 1.8 miles running - done 7:21/mile pace; 22:49 a new PR & 1st in AG 10:00/mile pace, warmup and cooldown
                Sunday11.2 miles running - done 24.9 miles bicycling - done9:52/mile pace
                Totals:39.7 miles running 24.9 miles bicyclingDone Done
                Paul


                MM#209 / JapanJoyful#803

                  fraenci - congratulations on an outstanding first 12 hour run. However, you can call 50.91 in it to be 51 as I'm making my 39.9 to be 40! Big grin see you at the 5/31 100K! - jon

                  "Enjoy yourself. Your younger days never come again." 100yo T. Igarashi to me in geta at top of Mt. Fuji (8/2/87)


                  MM#209 / JapanJoyful#803

                    total------- 45 miles Sunday (5/11) - taper Monday (5/12) - four mile walk in one hour at ultramarathon pace (15m/m) Tuesday (5/13) - four mile run in one hour at ultramarathon pace (15m/m) Smile Wednesday (5/14) - taper Thursday (5/15) - taper Friday (5/16) - one mile run at marathon pace (12m/m) + bike-to-work day four miles Saturday (5/17) - Redmond Watershed 12 Hour Challenge (7am - 7pm) - 40 miles 5.375 mi (.72 mile loop + 4.655 mile loop) in Redmond Watershed Preserve. Last 2 hours will be run on the .72 mile section of the trail. Shocked goals 1. run/walk as many miles as possible in 12 hours 2. run/walk at least 40 miles to break 200 miles for the year 3. run/walk 50 miles to redeem DNF at Mt. Si 50-Miler at 29 miles 4. finish with franci59 at 12 hours. Big grin methods 1. run 5 minutes/walk five minutes (5/16 plan) 2. five shot block or two gel or one energy bar per hour 3. one electrolyte capsule per hour if cloudy/rainy; 2/hr if sunny 4. one bottle of water or sports drink every 30-40 minutes

                    "Enjoy yourself. Your younger days never come again." 100yo T. Igarashi to me in geta at top of Mt. Fuji (8/2/87)

                    Franc59


                    Half Fanatic #36

                      Thank you Lynden! ..and Jon, Despite the fact I don't like carrying anything in my hands when I run, on Sat I'll have 2 hand held bottles that should be enough for each lap around the Redmond watershed...I keep checking the forecast and it keeps getting hotter (84).. Since I'm here I may as well tally up my week: Sun : Half marathon Mon: 4.28 miles Tue: no running Wed: 5.25 miles Thu: 10.66 miles in 1:50:00 Fri: no running after all.. ran out of time Sat : 50.91 miles Redmond Watershed 12 hour trail run Francesca


                      MM#209 / JapanJoyful#803

                        franci - let's take you 8 4.2 miles week and my 45 over to visit holly!

                        "Enjoy yourself. Your younger days never come again." 100yo T. Igarashi to me in geta at top of Mt. Fuji (8/2/87)

                        nowor


                          Thanks Gordon. Mon-2 mi, time crunch T-strength training, ball/core classes Wed-3 mi Thur-ball, core class AM, yoga- PM Fri-5.5 mi Summary- Running-10.5 mi wow finally hit double digits again + stuff Beautiful weather is a big plus.


                          GreenMan

                            Thanks Gordon, M................0 T.................50 min elliptical hills, 1x3 planks W.................2 mile walk, 1x3 planks T.................50 min elliptical hills, 1x3 planks F.................zip S.................1x4 planks S...................3 mile walk 1x4 planks jjj................5 mile walking, 100 min ellip. 1x17 planks
                            Iron Mt. Trail Runners blogsite .... JJJessee blogsite ....Spring is here. Go outside and play.