Excellence is not a singular act, but a habit. You are what you repeatedly do. (Shaquille ONeal)
Have a good one, friends.
Erika - 55.7 miles run, 1.7 miles walked, 4.5 miles elliptical, 1 hr 20 mins. pool running, 1 hr 2 min. weights
Ev - 25 running miles
Shadowrunner - 25.6 miles for week; 880 push-ups; 1.75 hours core excercise; 1.6 hours of free-weights
prfriese - 24 miles, 539 pushups, & skiing
Stumpy - 10.65 running miles, yoga, 22 min elliptical, x-training
Dutchie - 49.6 "happy" running kilometers, 26 biking kilometers, 1x upper body, 3x lower body, 2x abs
Eliz - 65 minutes walking, lots of stretching, upper body via box moving
fatozzig - 56.9 road/trail miles, 1.25 hrs core/strength
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Mon - Rest
Tues - 3 or 30; strength/core ---------------------------------------------- 30 min; 1 hr core/strength
Wed - 10 miles w/strides -------------------------------------------------- 8 crappy miles w/a coupla strides
Thurs - 3 or 30; strength/core -------------------------------------------- 40 min core/strength
Fri - Rest
Sat - 20 miles ----------------------------------------------------------------- 20 miles (4 road, 16 trail)
Sun - 10 miles ---------------------------------------------------------------- 10 road miles
Totals: 38 miles, 1.4 hours core/strength, 30 min cycling
Wow Leslie, that's fast. Thanks for getting it all started again.
Mon: 15min easy run plus 30min LB plus 30 min UB + abs
Did 2.75 easy kilometers on the TM, 25 minutes LB and about 25 minutes chest/triceps. Ran out of time for abs. Plus a 13K bike commute. Nice Spring day. Bit chilly on the way home.
Tue: 60 min hilly run
Woke up late (5h20) and now feel sluggish, sleepy and tired. Have been running 5 day sin a row. Maybe I need a rest day. Bike commute.
Wed: 30 min easy run plus 30 min LB + abs
Slept in. Nothing to report.
Thu: 60 min tempo run
12.56 kilometer easy run with Spooky. Gorgeous Spring day:a steaming 18C with a light breeze. Spooky managed to jump in cement. We were running on this path between fields (where they grow stuff like carrots and peas) and I saw these men up ahead doing who knows what. Spooky ran towards them, tail wagging all friendly and jumped straight in. These men started shouting at her, waving their arms and trying to get her away. As I got closer I realised they put cement down to lay these huge concrete slabs. I apologised of course, but hey, how were we to know Who puts cement down right smack in the middle of carrot fields???
Fri: 15 min easy run plus 30 min LB plus 30 min UB + abs
First 35 minutes of back, shoulders and triceps. Added on 10 minutes of abs. Then went out for a 7 kilometer easy run. Felt easier than yesterday. Ofcourse, it was a shorter run.
Sat: 5.5K doggie run plus 30 min boxing
This morning was a 5.5 kilometer doggie run. Spike was like a dachshund on crack again. That dog is sometimes unbelievably motivated to run, but he's a much faster runner than I am. So when I finally could, I took him off leash and he dashed off. Spooky chased him all the way passing Spike at times. Spike hates it when that happens and nipped at Spooky's legs. It had been raining overnight and darn it if they both weren't rolling around in the mud. Of course, by the time I got to them they jumped up and ran ahead again
Sun: 24 kilometer long run (7K doggie run + 17K sloooow)
Long run today. Decided to turn things around for once. So I first went out for a 20 kilometer with Spooky only. I did this out&back route. I like running out&backs cause if I can run the 2nd half just as fast or slightly faster, I'll know I'm maintaining pace. However, today the 2nd half was pretty tough cause the wind had picked up considerably and I was running over 4.5 kilometers with a strong head wind. Had to lean into the wind at times. Slowed me down by 5 minutes. Ah well, next time I'll do better.
Then added on a 4.2 kilometer doggie run with Spike only. Darn that dog was more interested in sniffing and digging (and peeing everywhere) than running. It felt really hard to finish those last kilometers.
ARghhhhh, I wrote a nice post for Mon and Tue and RA ate them. I've been having problems posting since the last Firefox upgrade (last week).
Total running mileage: 51.9 kilometers, not all as easy as I'd hoped
Total biking mileage:26 kilometers
UB:2x
LB:1x
Abs:2x
DutchieRun the day, or the day runs you.
Must be the new do.
Thank you Leslie.
Mon............rest..............rest
Tues..........6miles.........6miles
Wed...........9miles........9miles
Thurs........rest...............rest
Frid...........12miles.......no run
Sat............3miles.........10miles
Sun..........20miles........20miles
Total....45miles
Monday: pool running sucky "rest" day afterall, life too hectic to get a workout of any kind in.
Tuesday: 20 min (2.17 miles) elliptical, 15 minutes weights at lunchtime; 5.15 miles run and .66 walk after work
Wednesday: 17 min (1.86 miles) elliptical, 15 minutes weights; 7 mile tempo run and .45 mile walk after work
Thursday: 6.3 miles run, 8:23 avg pace, .33 mile walk
Friday: 21 min (2.3 miles) elliptical, 20 minutes weights; 30 minutes pool running
Saturday: 9.5 hilly miles run (8:22 avg pace), .3 mile walk
Sunday: 15.5 hilly miles (pretty much the same as yesterday, just more of it), .4 mile walk
Total: 43 miles run, 2.1 miles walked, 6.3 miles elliptical, 50 minutes weights and 30 minutes pool running. Oh, and one accidental stoopid rest day.
The Shirtless Wonder
As usual Leslie, thanks for starting us off again this week.
Total miles: 25.9
Push-ups: 670
Free-weights: 1.75 hrs
core: 1:15
Joe Suder
Nulla camisia et nulla problematum
Monday - yoga between school and night class; hoping it stops pouring so I can get outside without having to swim through the neighborhood tomorrow
Tuesday - AT screaming and crying again, so more stretching
Wednesday - straight from school to rehearsal, so no exercise
Thursday - AT so painful I can barely walk; not sure I can keep managing it on my own <sigh>
Eliz
flomotioncoaching.com
Trails are hard!
Thanks, Sassy. my totals might be small, but it still looks nice all totaled out.
Monday: Yoga. done, 1 hour
Tuesday: 3 miles. Weather wimp, nothing today.
Wednesday: x-training. 35 minutes (3.25miles) elliptical
Thursday: 3 miles and weights.3.1 and no time for weights. still.
Friday: rest
Saturday: x-training. 1 hr pump class. I went up a few pounds on the bar and felt it.
Sunday: 5 miles
Need a fast half for late fall. Then I need to actually train for it.