Point to Ponder: And whose cruel idea was it to put an "S" in the word "Lisp"?
Take care in all that heat, humidity, and smoke.
Dutchie -37.2 km (23.12 miles) running, 36 km biking, upper body - 1x, abs - 2x, boxing - 1x Great comeback week!
Shadowrunner -24.7 miles running, 48.9 miles biking, 1.25 hrs core, 730 push ups, 2 hrs free weights
jdmom3 -
Stumpy - 23.5 miles running + some inventive cross training
Erika - 52.2 miles running, 1.8 miles walking, lots of driving and soccer watching
Eliz - 6 miles running, lots of walking, schlepping, and paddling (um . . . kayaks)
pfriese - 48.2 miles running
fatozzig - 44.4 miles running, 30 min stationary biking, 1.30 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; core/strength ---------------------------------- 30 min stationary bike; 1 hr core/strength
Wed - 10 miles w/hill sprints ---------------------------------- 8.5 very dead legged miles w/5 hill sprints and torturous climb up The Hill
Thurs 3 or 30; core strength ---------------------------------- 4.5 EZ miles with a 10:02 ap
Fri - Rest ----------------------------------------------------------- 45 min upper body/core
Sat - 20 trail miles ----------------------------------------------- 19.80 trail miles
Sun - 10 miles ---------------------------------------------------- 10 road miles
Totals:19.80 trail miles, 23 road miles, 30 min stationary biking, 1.75 hrs core/strength
Trails are hard!
Happy new week all.
Mon: yoga. done. gets harder when you miss a couple of weeks.
Tue: 5 miles. 5.04 at a decent pace.
Wed: X-T. 25 minutes of elliptical, about 2.3 miles.
Thu: 5 miles. rest with a sprained big toe
Fri: rest 35 minutes elliptical, about 2.8 miles
Sat: X-T. 1 hour pump class.
Sun: 10 miles. 8.6 in 1:30. sore knee screwed me out of the last 1.4.
Need a fast half for late fall. Then I need to actually train for it.
Hi everyone, thanks Leslie New week, let's make it a good one.
Mon: LB/UB endurance strenght training + abs
Did a LB and UB endurance strength training w/o incl. abs. Totally felt like I had no energy. It was one big struggle. Let's hope tomorrow is a better day.
Tue: 7K easy
This morning, my legs did not want to move. And to make it worse, both dogs were so disobedient, I had to wait often for them to come back out of the fields, which added about 10 minutes to my 7 kilometer run, arghhhhhh. It was nice out though, despite the overcast skies.
Wed: 3K easy + 30 min LB + abs
Really tired and slept in. Biked to work. It was raining when I went home. At 25C, you might as well get wet. but had the same problem I had last Sunday like there wasn't enough oxygen in the air.
Thu: 8.8K easy
Biked to work (half day), I need an oxygen tank. Kept me from running when I got home at 1PM.
Fri: UB endurance strength training + abs + Hiit cardio
40 minutes of UB incl. abs. Nice.
Biked to work: what's going on with the air? Can't be my hay fever, can it?
Sat: 5.5K easy + 20min LB + 30min boxing + abs
Change in the weather: temperature dropped to 13C and a nice cool pretty strong wind. Running was easy this morning: 5.5 kilometers. Plenty of oxygen to go round Spike was in running mode. No time for LB and boxing today. I could say I'll do it later today, but I know I won't.
Sun: 14K long run
We have a serial rapist/attacker on the prowl. He's supposedly not in my area of town, but as they're hunting for him in the other neighbourhood, a smart one would move his hunting ground, wouldn't he. I'm guessing though, that Sunday 6 AM is too early for him. Besides, got a medium sized black dog with me as a deterrent. But to be on the safe side, I think I'll take my Kubotan out with me till they catch him. Darn, something extra to hold.
It was a really nice run. Lovely morning. I even got me a tan despite the early hour of my run It was a bit tough at the beginning, but once I warmed up, it went smoothly. The usual breaks for Spooky, including 2xwater hole. Running with the kobutan means I have a really sweatty hand holding it and I'm not sure I could hold on to it when used in an attack. I have to figure out how to take it with me without having to hold it. I'm pleased that I managed the 14.75 kilometers without much trouble.
Total running mileage:27.25 kilometers
Total biking mileage: 39 kilometers
LB:1x
UB:2x
Abs:3x
Other cardio:0x
DutchieRun the day, or the day runs you.
The Shirtless Wonder
Thanks Leslie.
M - AM: 10+ mile bike ride; PM: free-weights 1.0 hr - mostly UB with some leg work.
T- AM: 15 mins core excercises: 150 push-ups [50,40,30,30], 3 sets of abds and pull-ups, mild stretching.
PM: 5.6 mile run @ 8 min pace.
W- AM: 15 mins core excercises: 150 push-ups [50,40,30,30], 3 sets of abds and pull-ups, mild stretching. PM: 4.25 miles on dreadmill: 1 mile warm-up at 9 mile pace, followed by 3 miles @ 7:20-30 mile pace, cool-down 0.25 miles at 8:20 pace. Followed by quick upper body weight ciruit [20 mins].
R- AM: 15 mins core excercises: 150 push-ups [50,40,30,30], 3 sets of abds and pull-ups, mild stretching. PM: 40 mins free weight work-out fitness center this afternoon; 5.64 mile eash run @ 8 min mile after work.
F- AM: 15 mins core excercises: 150 push-ups [50,40,30,30], 3 sets of abds and pull-ups, mild stretching. Followed by 10+ mile bike ride.
Sa- 10.9 mile run, temps in the 80's humidity in the 90's.
Su- 19.14 mile bike ride this AM.
26.4 running, 40.3 bike, 2hrs core excercises: 600 push-ups, 2hrs free weights.
Joe Suder
Nulla camisia et nulla problematum
Starting something a little new this week. Following the Crossfit Strength Bias template. Looking to get those last 10 lbs off. I'm down from 183lbs in December to 166lbs right now, shooting for 155.
Day
Morning: Deadlifts 3x3, 10 minute metcon
Evening: Track: Pyramid (400, 600, 800, 600, 400)
Deadlifts: 190x3, 195x3, 200x3 10 minute metcon: chins, push-ups, crunches
Track workout
Morning: Front squat 3x5, back squat 1x15-20, 10 minute metcon
evening: 5 mile tempo run
Front squat 95x5x3
Back squat 75x20x1
Metcon: 4 rounds of:
DB snatches 25x10
DB swings 25x10
burpees
1 min rest
Evening: 5 mile easy run at 8:54 pace
Press 95x5x3 very weak
Pull-ups 30 reps over 7 sets
Weighted dips 25x8, 25x5, 25x4, BWx8
No run. Legs felt heavy and tired.
Thanks, Leslie! And I've often wondered that about the word lisp... Totally unfair.
Nice to see Dutchie ramping up her running miles again!
Time to take it a little easier this week. Sort of by default as I've got a lot going on and a garage sale to host this weekend.
Monday: Rest Day. All that driving and lack of sleep from the weekend caught up to me.
Tuesday: 6.3 miles run (8:19 avg pace) and .45 mile walk; felt good but kept effort easy
Wednesday: 7.3 hilly trail miles, about 8:30 avg pace, .35 mile walk to cool down
Thursday: 7.1 mile tempo run, 7:43 avg pace, .6 mile walk
Friday: 4 miles (31:55) elliptical, 12 minutes abs/core
Saturday: 8.3 miles, 8:06 avg pace but didn't feel that fast; .4 mile walk
Sunday: 11.1 miles run (8:03 avg pace) and .3 mile walked
Totals: 40.2 miles run, 2.2 miles walked, 4 miles elliptical and one session of abs/core work.
Tuesday - really tired (maybe my system is still fighting the Dollar Dogs?", walked 45 minutes
Eliz
flomotioncoaching.com
Eliz - 2 hot dogs are about my limit for an entire year. They always sound like a good idea until I actually eat one.
3.5 yesterday. Felt strong. Ran well. Then pushed it a little too hard on a training ride and reinjured the hamstring. Sitting on heating pad.
Ok are we summing up our previous week or posting our plans for the upcoming week?
Hi stumpy and Eliz.
Laurie
Shamrock marathon March 2016. Burlington full or relay if I can find a partner May 2016. Wine and Dine half Nov. And a tri or two thrown in just for the hell of it.
M - 5 miles T - 7.5 miles W - 7.5 miles Th - 7.5 miles F - lawn mowing Sa - 17 miles Su - 6.1 miles ______________________ Total - 50.6 miles Paul
Paul's blog