Mon - Rest

Tues - 3 or 30; strength/core -------------------------------- 30 min cycling; 45 min core/strength/back

Wed - 10 w/strides --------------------------------------------- 10 miles w/strides in approx. 1:39

Thurs - 3 or 30; strength/core ------------------------------- 3 miles; 45 min strength/core

Fri - Rest

Sat - 26 trail/road miles --------------------------------------- 25.5 miles (10 road, 15.5 trail)

Sun - 18 road miles -------------------------------------------- 18 road miles

 

Totals: 56.5 road/trail miles, 30 min cycling, 90 min core/strength/back

Thanks Leslie.  Great quote...

 

• Mon:  AM - 15 mins Core excercises including 110 push-ups [40, 30, 20, 20]  3 sets of abds, 3 sets of pull-ups, mild stretching.  PM- free weights - planned.
• Tue: AM - 15 mins Core excercises including 130 push-ups [40, 40, 30, 20]  3 sets of abds, 3 sets of pull-ups, mild stretching. PM 4.82 mile run.
• Wed: AM - 15 mins Core excercises including 110 push-ups [40, 30, 20, 20]  3 sets of abds, 3 sets of pull-ups, mild stretching. PM - 45 mins Free weights: chest/arms; no leg work.  Tempo run later 5.4 miles.
• Thur:  15 mins Core excercises including 110 push-ups [30, 30, 30, 20]  3 sets of abds, 3 sets of pull-ups, mild stretching.  PM 3 mile easy run @ 8:14 pace.
• Fri: 15 mins Core excercises including 120 push-ups [40, 30, 30, 20]  3 sets of abds, 3 sets of pull-ups, mild stretching.
• Sat: 15 mins Core excercises including 130 push-ups [40, 30, 30, 30]  3 sets of abds, 3 sets of pull-ups, mild stretching.  PM 8 mile run in rain, pace 8:24 despite high winds and traffic.
• Sun:  15 mins Core excercises including 130 push-ups [30, 30, 30, 30]  3 sets of abds, 3 sets of pull-ups, mild stretching. 4.1 mile run 8:08 pace

Total for week: 25.3 miles; 830 push ups; 1.75 hrs core excercies, 95 min free weights. 

Hi everyone, thanks Leslie for getting us going again. I had no internet connection as of Sunday afternoon. Took me till Monday evening to figure out I had to reset the little thingy from the provider...I have to regularly reset the network thingy, but this is the first time I had to reset the provider thingy.

 

Mon: UB + LB + abs

Done!

Tue: 10K hills (incl 3K for warm up and cooldown) + 20min LB + Abs

Nothing to report but a bad headache.

Wed: 5.5K easy run + LB + abs

Same.

Thu: 12K tempo run (incl. 3K w.u. + c.d.) + 20min LB + Abs

Same.

Fri: UB + abs+ yoga

2.3 kilometer easy run plus a plyo workout

Sat: my first ever relay race! (Roparun team training)

I was in a team of 3 runners, one cyclist and one driver. We ran legs of 1.5 kms in the 1st loop, then 2.0 kms in the 2nd loop (experimenting a little), and again 1.5kms in the 3rd loop. As the kilometers passsed, it got harder and harder. You know, I was sort of relaxing in the car then it was my turn again and I had to step into the rain and cold. Mostly we were exposed to this nasty wind.
And I did the stupidist thing... Early into the 2nd loop I had to pee, and while running down a river dike looked back at our cyclist to tell her what I was gonna do (so she wouldn't think I'd gone crazy running down the dike) and didn't notice the difference between the road and the dirt. I "misstepped" and injured my R-hip, Arghhhh. It got progressively worse cause we still had about 39 kilometers left to run.
I made it though. All the way to the finish line. But I got slower and slower. Otoh, I was running way too fast in the first loop running 1.5 kilometers in 8:07 minutes. Way too fast. But my team mates were very fast and I tried to not slow the team down too much. After I injured my hip, I had no choice but to slow down to 10-11 minutes per leg.
This team running thing was a whole new experience for me. Despite the weather and my hip, it was FUN!
Left the house at 7AM, got home at 7:40 PM. I was exhausted!

Sun: 7K doggie run

Woke up my legs and hip this morning with a 4.29 kilometer doggie run. Much better run than I thought it would be: legs were still tired and the hip was very noticeable but cooperating. Ofcourse, I let Spike sniff and digg as much as he wanted today. Pee on every blade of grass that took his fancy. So we stopped often.
I was holding Spike's leash rather than attach it to the belt around my waist. That way, Spike's frequent jumps to the right, or sudden pulls to the left wouldn't stress my R-hip as much. 

 

 

Not a good week at all.

Total run mileage: 27.6 kilometers

UB: 1x

LB: 1x

Abs: 1x

Thanks Leslie.

M: 0 miles running, 67 pushups - done
T: 8 miles running, 68 pushups - done
W: 9.9 miles running, 69 pushups - done
Th: 7.5 miles running, 70 pushups - done
F: 0 miles running, 71 pushups - done
Sa: 8K race (37:15 new PR), 72 pushups - done
Su: 15.6 miles runing, 73 pushups - done
_________________________________
Total: 48.3 miles running, 490 pushups

Paul

interesting

Paul