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Have a fantabulous week!
Evryday - 33 running miles
pfriese - 42.6 running miles
Eliz - 13.6 running miles and 4.3 walking miles " amid my first big soloist job." (We want video w/sound, please.)
Dutchie - 22.14 running km (AND signed up for a non-stop relay from Paris, France, to Rotterdam, Holland!)
Lyndenrunner - 17 running miles
Erika - 18.5 running miles, 1.8 walking miles, 1 hr. 44 min. elliptical (12 miles), and 2 x weights for 43 mins.
dg -23.5 running miles, 6.1 walking miles (with a happy pooch), 23 biking minutes, 12 elliptical minuts, and 1.5 strength training hrs.
Nono - Ran her first marathon and . . . QUALIFIED FOR BOSTON!!!!
fatozzig - 26 road running miles, 24 trail running miles, 1.25 core/strength
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Mon - Rest
Tues - 3 miles running OR 30 min biking; core/strength -------------------------- 30 min biking; 1.25 hrs core/strength
Wed - 10 road miles ------------------------------------------------------------------------- 10.11 road miles (an excellent run!)
Thurs - 3 miles running OR 30 min biking; core/strength ------------------------- 5k Turkey Trot (3.1 miles)
Fri - Rest
Sat - 10 trail miles ---------------------------------------------------------------------------- 10 very muddy trail miles
Sun - 6 road miles (nice and short!) ---------------------------------------------------- 6 road miles
Totals:19.21 road miles, 10 trail miles, 30 min biking, 1.25 hrs core/strength
Nono.....congratulations! That's just awesome.
Thanks Leslie....cut back week for me.
Monday.......rest............rest
Tues...........3miles.......rest
Wed............6miles........3miles
Thurs.........Give Thanks....gave thanks
Friday.........6miles........6miles
Sat..............rest..............6miles
Sun.............6miles........6miles
Total....21miles
I think we're ending this week on 11/29... but whatever, it's all good!
That's so cool about Nono qualifying for Boston on her first marathon! I wonder how often that happens?
Not sure what I'll do this week, just sort of muddling along.
Monday: 40 minutes of pool running
Tuesday: 20 minutes elliptical (2.23 miles), 20 minutes weights
Wednesday: 4 miles on treadmill, .52 mile walk, some crunches on stability ball
Thursday: 6.1 miles run, same route as last Sunday but faster and fewer stops; .4 mile walk c/d
Friday: 40 minutes elliptical (4.71 miles), 45 minutes weights/abs
Saturday: 5.1 miles run, .3 mile walk c/d
Sunday: 7.04 miles on the treadmill in an hour, .66 mile walk
Totals: 22.2 miles run, 40 minutes pool running, 1 hour elliptical (6.94 miles), 2 x weights and 1.9 miles walking
Thanks Leslie! I'm only a back up runner for the relay in May. So don't run unless one of the team drops out.
Gosh Nono, congrats!! And BQ-ing too Congrats again! What an accomplishment!
Mon ... LB + abs ---> 30 min LB slow and heavy and 30 min UB endurance (low weight/high reps)
Tue ....35 min Interval training ---> Runervals 1.0. Making progress. I hit 5K in 33:32 minutes this time. Ran 5.5K in total
Wed...3 km doggie run (weather permitting) + UB strength (chest/triceps) + abs ---> nothing to report.
Thu.....60 min easy run --->9.2K on the TM in 60min flat
Fri......45 min STS-Plyo + abs --->a 30min Kickbox w/o (Cathe)
Sat.....3km doggie run + 2 km easy on the TM + UB strenght (back, shoulders and biceps) ---> 4K doggie run in the drizzling rain this morning.+ LB endurance with a bit of plyo thrown in. Hips felt tight, so also did Eoins magically hips quickie. Feeling much better now.
Sun....3km doggie run + 13 km long and slow ---> 4.44K with the doggies. And an additional 12.05K on the TM, cause I thought I couldn't run 12 as planned because my butt and hips are soooo sore. And my legs were tired. Guess I was wrong.
Total mileage: 35.19 kilometers. Not bad at all.
HAPPY THANKSGIVING everyone It's not a holiday here, so I'll be at work!
DutchieRun the day, or the day runs you.
Renee the dog
Thanks folks! I'm feeling 100% normal today. Yesterday was sore, but could still walk down the stairs forward. I consider myself quite fortunate. Honestly, I can't wait for the next one! Remind me I wrote that when I'm in the thick of winter training.
M- 1 mi run with Renee my dog, some foam rolling
T- food shopping (hey, it wasn't a sure thing that I was going to be functional!), 20 min yoga
W- 2 mi run with Renee
T- ate enough to get me kicked off the weight loss thread
F- did nothing, hardly even typed anything
S- 4 hrs. wallpaper hanging
S- 3 hrs. wallpaper hanging
Totals: 3 mi running,20 min yoga, lots of slacking off and overindulging, and 7 hrs. of wallpapering
GOALS 2012: UNDECIDED
GOALS 2011: LIVE!!!
Congrats NoNo...Thanks Leslie...
Mon-4 miles
Tue-Off
Wed-4 miles
Thur-Off
Fri-Off
Sat-Off
Sun-Off
Total=8 miles
Tuesday - ran 3.6 & walked the usual 1.0 between school and a rehearsal; Christmas lights are starting to appear in my neighborhood
Wednesday - right ankle a little wonky, so stretch and strength while catching up on "NCIS" on demand
Thursday - ran 3.7 and walked 1.0
Friday - walked 3.0; right foot and ankle hurting a bit from pushing too much yesterday; diligent stretching later
Saturday - ran 6.1 and walked 1.0 in a fierce wind; it was hard; it's over; I'm glad
Sunday - ran 3.1 and walked 1.0 under "abundant sunshine" on the boardwalk
Week 4 - DONE!! Ran 16.5, walked 7.0, didn't let my mini-funk get me off track.
Eliz
flomotioncoaching.com
hi! Thanks Leslie aka Super Runner aka Neighbor Lady
not much time now but I wanted to get my little chart stuck in here.
yay Nono!!!!!!
Erika, almonds are high in calcium. = teeth strength. I think that was so wise of you.
I still don't know exactly what I'm doing, but am making this a cut back week.
Eliz, good for you, sticking to your plan. ((())) a stoopid question... what is it that you've expected but haven't seen from your training so far?
dutchie, what is a "Eoins magically hips quickie"?? I need to learn to translate km to miles in my head so I better appreciate your days. nice week though. I'm sure of it!
Rest. 2 doggie walks, one was .75 miles, the other 1.4 or so.
3.11 mile run (1.1 mile w/happy poochiedog)(she is doing so much better!) @ 10:17 pace, the rest at 9.37 pace. this was my hilliest route , i've been really slow getting back to it, so was happy with this.
(hmm. my table is messed up. this is Sunday)... 8.15 miles, 9:53 pace.
I did it again. sorry Leslie! copied & pasted from the calendar, totals:
Run: 23.1 Mi Bike: 30:00 minutes Weights: 45:00 Elliptical: 20:00 minutes walking: 3.9 Mi
somebody around here, & I won't name names, , has been slacking on their strength training.
Should be a great week. No real plan other than big family gathering on Thursday.
M - rest day
T - 4.8 miles
W - 4.6 miles
Th - rest day
F - 8.2 miles
Sa - 5.6 miles
Su - rest day
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Total - 23.2 miles
Paul
Paul's blog