RunningAHEAD - Topic: WEEKLY RUNNING & X-TRAINING GROUP w/e 04/17

shadow runner

The Shirtless Wonder

posted: 4/12/2011 at 3:18 PM
modified: 4/18/2011 at 8:07 AM

I thought I would help Leslie out by starting this thread this week. She is going thru some serious stuff in her personal life. So keep her and her husband in your thoughts and prayers.

	Run	Core	Free-weights	Other	Comments
Mon		4 sets of 10 Inclined sit-ups Part of free-weights	30 mins - Chest, back, abds,light legs	Elliptical 10 mins
Tue		4sets of 25 Inclined sit-ups Part of free-weights	40 mins - Arms Shoulders, abds	15 mins stationary bike
Wed		100 push-ups [3 sets: 50, 30, 20] 3 sets of abds [50, 40, 30] Mild stretching -15mins	35 mins - chest, back light legs	Elliptical 10 mins
Thur		4 sets of 10 inclined sit-ups part of free-weights	60 mins - arms, shoulders, abds	20 mins stationary bike
Fri			No work-out	nada	Fitness center closed due to carpet cleaning...
Sat
Sun
Totals		15 mins of Core [100 Push-ups]	2hrs 45 mins Free-weights	55 mins of cardio

Have a great week all.

Joe Suder

_{Nulla camisia et nulla problematum}

evanflein

posted: 4/12/2011 at 5:52 PM
modified: 4/17/2011 at 10:23 PM

Thanks, Joe. I was thinking of doing the same last night but then forgot... Hang in there, Leslie!

Monday: 2.6 miles elliptical, 10 minutes abs; 4.7 easy miles run and .5 mile walk

Tuesday: 2.7 miles elliptical, 20 minutes U/B weights; 5.5 mile run with 3 x .5 mile @ 7:30, .7 mile walk

Wednesday: 2.6 miles elliptical; 11.3 miles run @ 8:08 avg pace, .4 mile walk

Thursday: 2.8 miles elliptical, 5.7 miles run in the wind (!), .4 mile walk

Friday: 1.5 mile walk at lunchtime with DH, otherwise it was a rest day.

Saturday: .9 mile w/u, 5k race, .6 mile c/d, then 6.1 miles @ 8:10 for 10.7 for the day, .4 mile walk c/d

Sunday: 18 hilly miles run, .25 mile walk c/d

Totals: 56 miles run, 10.7 miles on the elliptical, 4 miles walked and (only) 30 minutes weights/abs

fatozzig

posted: 4/13/2011 at 5:30 PM
modified: 4/17/2011 at 11:14 PM

Thank you, Joe. I completely spaced this.

Monday - Rest

Tuesday - 1 hr core/strength training; 40 min pool running

Wednesday - Rest

Thursday - 30 min stationary cycling; 45 min core/strength

Friday - 30 min stationary cycling; 30 min core

Saturday - 40 min of mind-tingling pool running

Sunday - Rest

Totals: 80 min pool running; 60 min stationary cycling; 135 min core/strength

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

Trail Runner Nation

Sally McCrae-Choose Strong

Bare Performance

shadow runner

The Shirtless Wonder

posted: 4/13/2011 at 7:29 PM
modified: 4/13/2011 at 8:04 PM

No problem...Leslie.

Total for last week for those who provided them. I hope I did this right...

fatozzig: 1.75 hrs Stationary bike; 1.25 hrs pool running; 45 min core/1 hr core/strength

evanflein: 55.1 miles run, 8.5 miles elliptical, 2.8 miles walked and 35 minutes weights/abs

Dutchie: 42 Total running mileage: it's been a really good week 61.3 kilometers (38.09 miles),

eyryday: 12 miles total

Shadowrunner: 30 mins Core; 45 mins Freee weights; 7 min elliptical; 3.1 miles run

OrangeMat: 40.7 miles, 1x yoga, 5.4 miles walking, 30 min elliptical

pfriese: Total - 35.4 miles

Joe Suder

_{Nulla camisia et nulla problematum}

evryday

posted: 4/15/2011 at 8:17 AM

no running or anything planned for me this week.

Maybe some next week!

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

OrangeMat

MM #6177

posted: 4/15/2011 at 9:47 PM
modified: 4/17/2011 at 10:13 PM

Thanks Joe... hang in there Leslie... hi to everyone else Smile

day	plan	actual	comments
Monday	short run	4.2 miles, 1 mile walk	errand-run, really sluggish
Tuesday	yoga, track w/o	yoga AM, 3.41 miles	interval w/o in the pouring rain, no clue as to my paces
Wednesday	rest/yoga	yoga PM
Thursday	tempo w/o	3.2 mile walk, 5.3 miles	tempo w/o 3x 10 min, 8:00 pace
Friday	EZ run	6.16 miles	10:52 pace
Saturday	rest/walk/yoga	4.95 miles, 1.35 mile walk
Sunday	18 miles	12.37 miles AM, 6 miles PM, .5 mile walk	AM run was 2 loops of 6.5 & 5.87
totals	~30	42.39 miles, 2x yoga, 6.05 miles walking	oops, so much for a cutback week

who says life doesn't have a soundtrack?

Dutchie42

posted: 4/17/2011 at 11:54 PM

Hi guys,

Didn't check in last week cause I had nothing to report. Only 10.2 kilometers of running (and that took 3 runs), one LB and one 20 minute boxing w/o. Pathetic.

Dutchie
Run the day, or the day runs you.

marathon derrick

posted: 4/18/2011 at 4:58 PM

Monday lift 1.2 hours

Tuesday Lift 1.2 hours

Wednesday Biospy

Thurs off

Friday 2 miles

Satuday3miles

Sunday off

Masters Running

WEEKLY RUNNING & X-TRAINING GROUP w/e 04/17 (Read 313 times)