RunningAHEAD - Topic: WEEKLY RUNNING & X-TRAINING GROUP w/e 05/29

fatozzig

posted: 5/23/2011 at 7:41 PM
modified: 5/25/2011 at 3:21 PM

Dance, even if you have to warn others to get out of the way first.

Enjoy life ~

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Shadowrunner - 10.8 miles running, 100 min free weights, 15 min core

Evanflein - 66.1 miles running, 5.1 miles ellipticalling, 3 miles walking, and about 30 min weighting

Opie - 28.3 miles running, some yogaing, some softballing, and some x-training thrown in for good measure

BTY - 30.3 miles running, some ellipticalling, some coreing, some stretching, some traveling

Marathon Derrick -

Evryday - 8 miles running

Orange Mat - 46.25 miles running, 4.75 miles walking, and 1x yogaing

fatozzig - 35 min pool running, 120 min stationary biking, 105 min strength/coreing

Leslie
Living and Running Behind the Redwood Curtain
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Trail Runner Nation

Sally McCrae-Choose Strong

Bare Performance

fatozzig

posted: 5/23/2011 at 7:43 PM
modified: 5/31/2011 at 11:09 PM

DAY	PLANNED	POOL RUN	STAT BIKE	CORE/STRENGTH	COMMENTS
Mon	Pool Run Stat. Bike		30 min		Forgot my swimsuit at home.
Tues	Stat Bike Pool Run; Core/Strength	1 hr			Different techniques provided a good core workout, too
Wed	Core/Strength; Stat Bike		30 min (pm)	50 min (am)	Evening pool run took too much outta me to do a bike ride this a.m. Will try this evening. Done.
Thurs	Core; Pool Run	1 hr.		5 min	Good, hard pool workout. Used water dumbbells for resistance training and a new core exercise. Worked really well. Will do that longer next time and with smaller dumbbells.
Fri	Core/Strength; Pool Run Stat Bike		30 min	45 min	Did the core/strength first, then the bike. I need to remember to switch these up more often. Was watching an infomercial for P90X, so made me work harder on the Core/ST
Sat	Rest
Sun	Stat Bike; Core
Totals		120 min	90 min	110 min

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

Trail Runner Nation

Sally McCrae-Choose Strong

Bare Performance

Opie

posted: 5/23/2011 at 8:11 PM
modified: 5/29/2011 at 2:07 PM

I've already gotten my mileage back to where it was before the injury, and I just want to bump it up slightly this week, basically the 10% rule.

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

Monday....4 mi. with the 2nd half @MP...................................................................................................................done-4 mi.

Tuesday......7 mi. easy...............................................................................................................................................done-7.2 mi.

Wednesday...maybe yoga + group bike ride.................................................................................both done-21 mi. ride

Thursday.....lunch 4 mi. easy...................................................................................................................................done-4 mi.

Friday...........5 mi. easy.............................................................................................................................done-5 treadmill mi.

Saturday......11 miles................................................................................................................................9.25 mi. + 0.5 mi. walk

Sunday........rest...........................................................................................................................................................5.65 mi.

Total............31 miles + XT..........................................................................................................................................35.1 mi.

"I didn’t run a race until I was 41 and that was a marathon! Let that sink in for a minute." -me

evanflein

posted: 5/23/2011 at 8:30 PM
modified: 5/29/2011 at 7:27 PM

Woohoo, taper! Feeling a little worn out but not injured. Just where you want to be after that last big week.

Monday: 2 miles elliptical (16:10), 15 minutes abs/core

Tuesday: 5.2 miles run at lunch, .3 mile walk c/d

Wednesday: 2 miles elliptical (15:52), 15 minutes abs/core; 8.3 miles run and .5 mile walk c/d

Thursday: 5.6 miles on the ultra trail, .4 mile walk

Friday: 3.5 miles run, .3 mile walk, 20 minutes U/B weights

Saturday: 9.1 miles run, .3 mile walk, hours of garden work

Sunday: 12.2 miles run, .8 mile walk, more hours in the garden

Totals: 44 miles run, 4 miles elliptical, 2.1 miles walked, 35 minutes strength training and lots of garden work

Dutchie, what's the tabata workout??

Dutchie42

posted: 5/23/2011 at 11:16 PM
modified: 5/28/2011 at 3:24 AM

Hi guys, thanks Leslie for starting the week.

Hurt one of my ribs last week, so not much running, but it's way better now, so I can do some again.

Mon: 20 min run + S90 Tabata

Done! Was out the door by 5h50 Shocked and had a very nice but faster than usual 3.77K run. Gorgeous morning. It was all perfect. Did the Tabata w/o, skipping the warm up. Felt good. Back is still tender. I'm on week 3 from S90. I'm not repeating week 2, cause despite rib issues, I did get 4 out of 6 workouts in.

Tue: 30 min run + S90 Legs

Did a 6.5 kilometer easy run this morning. First saw a fox who leisurely crossed the road totally unaware that I was running towards him. Then 10 miniutes later I saw baby deer!! Never seen them before. Wondered where mama deer was. The run itself was difficult. I had to stretch the calfs a lot. PT treatment always makes my legs not want to run Sad

Wed: 40 min run + S90 C/Ba + S90 Ult Ball

11 kilometer easy run, which was quite a struggle due to the higher temps and little wind. Why did I wait till 9h30 AM to get my run in? I can be so stupid Roll eyes After a much needed 60 min recovery at home, I added S90 Legs and C/Ba. Nice!

Thu: S90 Cardio + catching a train at 6h30 Angry

All done. Felt great to get the w/o despite having to leave the house over 2 hours earlier than usual.

Fri: S90 S/Arms + STS Plyo

Love the shoulders/arms w/o. Hadn't done the plyo w/o in a while, but it was fun.

Sat: 40 min run + 30 min boxing workout

7.2 kilometer easy run though I soooo wan't in the mood. I was constantly out of breath and had to walk to recover. I just couldn't slow down!

Sun: 60 min run + yoga

Total mileage:

S90:

Other:

Dutchie
Run the day, or the day runs you.

shadow runner

The Shirtless Wonder

posted: 5/24/2011 at 1:01 PM
modified: 5/30/2011 at 8:25 AM

	Run	Bike	Free-weights	Core	Comments
Mon	3.1 miles @ 8:05 pace followed by 0.1 cool-down @ 8:24 pace		45 mins UB work-out chest, back, abds	100 inclined sit-ups - part of free-weight w.o.
Tue	4.79 miles @ 8:45 pace		40 mins UB work-out arms, shoulders	100 push-ups [40,30,30] and 4 sets of 10 inclined sit-ups - part of free-weight w.o.
Wed			50 mins UB work-out chest, back, abds	120 push-ups (4 sets of 30) 4 sets of 10 inclined sit-ups - part of free-weight w.o.
Thur	4.79 miles @ 8:37 pace temps @ 89-90F
Fri	5.08 miles @ 8:15 pace temps @ 88F w/60% humidity
Sat
Sun	3.4 mile run immediately after bike ride.	10+miles			temps already 70F at 7AM.
Total	21.3 miles running	10.4 miles bike	2 hrs 15 mins free-weights	220 push-ups; 180 inclined sit-ups.

Joe Suder

_{Nulla camisia et nulla problematum}

BTY

posted: 5/24/2011 at 7:08 PM
modified: 5/29/2011 at 11:51 PM

Hi Masters.

I planned to race in a 2-miler in my hometown this coming weekend, but I think I'm going to chicken out and run the 15k instead. This will definitely change the way I plan the week's training runs. Of course if it suddenly turns hot and sunny at noon on Saturday, I reserve the right to run the 2-miler and get it over with.

Monday...............................................AM stretch, squats and bicycle crunches

PM 5.25 miles easy, travel

Tuesday.............................................AM stretch, pushups

PM 5.4 miles easy.

Wednesday......................................AM stretch,squats, bicycle crunches

PM travel

Thursday..........................................AM stretch, pushups, 6 miles easy 4.5 miles including sharpening intervals (400's and 200's)

Friday................................................AM stretch, PM 3 miles with strides, 4.5 miles including sharpening intervals (400's and 200's)or rest

Saturday...........................................AM stretch, PM 10.8 miles including 15k race

Sunday.....(bonus)..........................AM Stretch, pushups, PM 3.0 mile recovery jog with strides.

Total Plan.........................................30.25

Execution..........................................33.5

Masters Running

WEEKLY RUNNING & X-TRAINING GROUP w/e 05/29 (Read 409 times)