RunningAHEAD - Topic: THE WEEKLY RUN & X-TRAINING GROUP W/E NOV.23RD

lyndenrunner

posted: 11/16/2008 at 7:06 PM
modified: 11/21/2008 at 10:18 AM

Tally from last week... Dark Horse-15 miles +205 situps,207 pushups and weights....couldn't you equal them out??? dg-13.6 miles + 3 walking +bike,ellip and weights...good job Dutchie-8.4K...you can only do what you can eliz-8.1 miles + 1.6 walking...nice week even though you're busy evanflein-22.16 miles elliptical,16.76 bike + pool running and core x 4...foot getting any better? evryday-27 miles...great week for you fatozzig-23 miles + core and travel...short but good running week lyndenrunner-38.5 miles...extra rest day nowor-14 miles + yoga...still going strong pfriese-36.5 miles...good luck on your marathon tetsujin-tapering for Seattle...see you there...and no I've never been to the Pink Door

Looking for a place to Happen, making stops along the way - The Hip

lyndenrunner

posted: 11/16/2008 at 7:07 PM
modified: 11/23/2008 at 12:49 PM

Mon-6@8:05 Tue-4@8:18 Wed-Off Thur-3@8:16 Fri-3@8:38 Sat-6 Sun-5@7:58 Total=27 miles

Looking for a place to Happen, making stops along the way - The Hip

Dark Horse

posted: 11/16/2008 at 9:01 PM
modified: 11/23/2008 at 4:40 PM

Thanks, lyndenrunner. Smile

Monday: 200 pushups, 200 situps, 30 leg curls, 30 arm curls, 30 lat pulldowns, 30 squats, 50 wrist curls Tuesday: 7 miles on the treadmill Wednesday: 200 pushups, 200 situps, 30 leg curls, 30 arm curls, 30 lat pulldowns, 30 squats, 50 wrist curls Thursday: 5 miles on the treadmill Friday: 5 miles on the treadmill Saturday: 200 pushups, 200 situps, 30 leg curls, 30 arm curls, 30 lat pulldowns, 30 squats, 50 wrist curls Sunday: 8 miles on the treadmill Totals: 25 miles running, 600 pushups, 600 situps, 90 leg curls, 90 arm curls, 90 lat pulldowns, 90 squats, 150 wrist curls 67 miles so far this month. Dark Horse

I'm a dark horse, running on a dark race course.

eliz4015

posted: 11/16/2008 at 10:07 PM
modified: 11/23/2008 at 4:14 PM

Thanks, Gordon. Only two more weeks of night class and then more days to run! Smile

Monday - class/rest Tuesday - ran 3.5, walked the usual 0.6; first really cold weather, dark run this year; awesome until the wind kicked in Wednesday - class/rest; light stretching and quad strengthening stuff after class Thursday - ran 3.6, walked 0.7; less miserable in the cold than on Tuesday, but missed the stars that I saw then; stretch/quad strength stuff Friday - travel/rest Saturday - walked around the library every 20 minutes or so to stay awake while writing my paper; only other exercise was frantically moving my fingers over the keyboard fr 6+ hours Sunday - temps in the low 42 almost feel like spring compared to the last few days; ran 7.1 and walked 0.7 week - ran 14.2; walked 2.0; whined about writing a paper twice as long as I actually spent working on it Roll eyes

Eliz

flomotioncoaching.com

evanflein

posted: 11/17/2008 at 1:05 PM
modified: 11/24/2008 at 2:28 AM

Thanks again, Gordon. I think I got my totals all wrapped up last night. Seems like I need to do it in paragraph form!! This week might be the week I start adding a little running, but will let my foot dictate how much, if any. Monday: 20 mins (2.45 miles) elliptical, .7 mile walk on TM, 30 minutes legs/abs/core Tuesday: Turned into unscheduled rest day... dead tired and crashed right after dinner Wednesday: 40 mins (5.02 miles) elliptical at lunchtime Thursday: 30 mins (3.77 miles) elliptical at lunchtime. I'm in a rut. Friday: 40 mins (5.02 miles) in elliptical hell. Saturday: 30 mins (3.69 miles) elliptical, 30 min upper body wts, 30 min pool running, 10 min on the TM (walking/running) Sunday: 30 mins (9.67 miles) stationary bike, 30 mins legs/abs/core work, 40 mins pool running Totals: 2 hours 40 mins elliptical (19.95 miles), 30 mins (9.67 miles) stationary bike, 1 hr 10 mins pool running, 1.5 hours weights/core work

Dutchie42

posted: 11/17/2008 at 2:02 PM
modified: 11/23/2008 at 3:11 PM

Hi everyone, thanks Gordon! Mon...7K easy with Spooky and a 6.5K bike ride (left bike at the office and went home in a rental car) Tue...in the car by 6h30AM for a very early meeting. No time for a run. Wed..Same, but this time cause I'm going to a two-day conference. Thu...11.8K easy on a hilly and rainy course in the dark in unfamiliar territory Smile

Meaning, I ran too far going out and had to run the same distance back. Fri.....in the car by 6h30AM for a very early meeting. No time for a run. Glad it'll be another 4 weeks before the next early meeting. Sat...terrible wheather: snow, hail, storm, really not what you'd expect in November. Sun..my neighbour called on me early to tell me to not go out for a run: bike paths were apparently very slippery. It's snowing now (9PM), so hopefully tomorrow morning I can run in the snow. Can't remember snow this early in Winter. Usually it's February for a week or so. On rare occasions we have snow in January for a few days too. November?! Surprised

If it means we'll have a white xmas for the first time ever in my life time, now that would be fantastic! Total mileage: 18.8K

Dutchie
Run the day, or the day runs you.

fatozzig

posted: 11/17/2008 at 2:03 PM
modified: 11/22/2008 at 5:14 PM

Thanks, Gordon. Hello everyone. Have inexplicably come up with a hip problem, literally from seemingly out of the blue. Undecided

It better clear up soon since I have a 30k trail run on Dec. 7. Evil grin

Mon - 1 hr strength/core Tues - 4.25 miles, 10:39 ap. Mother Nature's call stopped me from doing the full 5 miles. Blush

Wed - Rest Day Thurs - 5 rainy, breezy, hill miles w/a 10:00 ap Smile

Fri - 3.25 miles, 9:22 ap Sat - 17-mile trail run . . . 11:54 ap!! Woo Hoo! Sun -

Leslie
Living and Running Behind the Redwood Curtain
-------------

Trail Runner Nation

Sally McCrae-Choose Strong

Bare Performance

evryday

posted: 11/18/2008 at 8:05 AM
modified: 11/23/2008 at 4:24 PM

Thanks Lyndenrunner! Mon....rest..................rest Tues...6miles...............6miles Wed...6miles...............rest Thurs..rest.................rest Frid....6miles...............6miles Sat.... rest................6miles Sun... 9miles...............9miles Total....27 miles

Quit being so damn serious! When we change the way we look at things, the things we look at change. "Ya just gotta let it go." OM

dg.

posted: 11/18/2008 at 10:11 AM
modified: 11/23/2008 at 5:25 PM

hi everyone. thanks Gordon! get better, everyone that needs to. Mon:.... pretty much nothing. a little prehab early but ran out of time. Tues:... usual w/u c/d walk, movement prep, 3.52 mile run 9:38 pace, 22 min. elliptical, 2 sets weight machines, stab.ball reverse crunches 2x20, side planks 1.5 min. each side, russian twists, 15 sets. stretch. 'strength training' was 40 min. Wed:.... 1 hour mix of verstegen's prehab, some callanetics, & a few new things. thurs: ... 3.85 miles, 9:50 pace, with 4 200 meter intervals. 17 minutes on the elliptical, 2 sets weight machines & stab. ball stuff. Fri:..... 4:21 mile run, 9:40 pace. 17.36 elliptical, 13:30 bike. stretches. and that is all. Sat:..... rest day. housework. got new running tights that I really like. Sun:.... a mile w/u, c/d walk. 8.48 mile run, 9:48 pace, by the river ... beautiful but cold!!! then to the gym, didn't really have my heart in this but 25:16 (minutes)(duh) elliptical, 13:02 bike. stab. ball reverse crunches, hammie curls, side planks, back lifts, leg lifts. something else I think... . too tired to even use the whirlpool which is the main reason I go there after I run. totals: 4 miles walking more or less, 20.1 miles running, 1 hr. 6 min. ellipticalling, 43 min. on the bike. weights & other strength training... 3 hrs. & 15 min. for the combined strength training. gordon, we owe you one. sometime. any news on your interview? sorry if you said already & i just missed it.

pfriese

posted: 11/18/2008 at 8:10 PM
modified: 11/23/2008 at 4:04 PM

Thanks Gordon, M - rest day - done T - 4.9 miles - done W - 5.1 miles - done Th - rest day - done F - rest day - done Sa - rest day - done Su - marathon - done _____________________________________ Total - 36.2 miles - Done Paul

Paul's blog

tetsujin209

MM#209 / JapanJoyful#803

posted: 11/23/2008 at 8:49 AM
modified: 11/23/2008 at 8:51 AM

Gordon, another perfect taper week gearin` up for the Pink Door festivities, . . . . . I mean Seattle Marathon. I hope all that`s goin` on is working out well for you as we know it should. See you at the PD, .. I mean SM. thank you. 10/26 - 11/01: 0 miles (timmy taper) 11/02 - 11/08: 0 miles (timmy taper) 11/09 - 11/16: 0 miles (timmy taper) 11/16 - 11/22: 0 miles (timmy taper)

^{"Enjoy yourself. Your younger days never come again."}^{100yo T. Igarashi}^{to me in geta at top of Mt. Fuji}^(8/2/87)

nowor

posted: 11/23/2008 at 5:41 PM

Cold, sunny week, but the footing is still good. M-4.5 mi T-strength training and core/ball classes W-7.5 mi Th-strength work AM; yoga PM F-5 mi S-yoga Summary: 17 mi + gym classes + yoga Lots to be thankful for...especially Gordon's pat's on the back.

Masters Running

THE WEEKLY RUN & X-TRAINING GROUP W/E NOV.23RD (Read 382 times)