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 -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
The Shirtless Wonder
Thanks Leslie...
I think I will try this again...need a little discipline these days.
Mowing 2 yards [mine and parents]
does that count?
5 mile ez Run, Free-weights;
Core
evening run, temps @ 90F at start, 80F when finished.
not core.
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
6 mile ez run rescheduled;
Light Core
Rest day for running;
Wedding [DW family] Long run
pushed back one day.
20 mile on for next week but considering
doing 15K next week.
Hi Joe, nice to see you again
Hi Dutchie. Nice to be back...
Joe Suder
Nulla camisia et nulla problematum
Good Morning all,
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
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.
DutchieRun the day, or the day runs you.
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!
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.....................................................................................................................................3.71Tuesday...Workout-2 mi. warm up, 3x1 mi. at 5k pace effort (3 minutes jog recovery) 2 mi. cool down...yoga + 6.4Wednesday...easy 6 miles..............................................................................................................................................6Thursday...Cross Training for 1hr or rest easy..................................................................................................walked 3.13Friday...easy 5 miles-first 4 miles easy and then pick up pace for the last mile....................5.3 with the last mi. @8:47Saturday...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 gamesMileage...38.......................................................................................................................................................................37.4
For you Daniels/VDOT fans, here's my current training cycle with a graph of that and I welcome your feedback:
"I didn’t run a race until I was 41 and that was a marathon! Let that sink in for a minute." -me
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
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Total(s) - 26 miles running, 46 miles bicycling, & 3.4 miles swimming
Paul
Paul's blog