"All the adversity I've had in my life, all my troubles and obstacles, have strengthened me . . . You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you." (Walt Disney)

Happy Running and X-Training!

Ev - 44 running miles

Joe - 25.3 miles, 830 push ups, 1.75 hrs core, 95 min free weights

Erika - 40.3 miles run, miles elliptical, 48 minutes weights/core, 1.33 miles walked and 1 hr 5 mins pool running

Dutchie - 27.6 km running, upper body 1x, lower body 1x, abs 1x - Dutchie, you moved your body, which always counts for something.

pfriese - 48.3 running miles, 490 push ups

stumpy - 14.95 running miles, 65 min elliptical, yoga, strength - And 2 hrs teaching 83 yo mom how to use a computer.  Ey yi yi!

fatozzig - 56.5 road/trail miles, 30 min cycling, 90 min core/strength/back

Experience can be a harsh teacher, but you rarely need to go back for seconds. I like that Disney quote. Thanks, Leslie!

Another build up week, and I hate to say it but I'm tired. I think this weekend took a lot out of me! Spring Forward my butt.

Monday: 16 min (1.7 miles) elliptical, 22 minutes weights at lunchtime, 40 min. pool running after work

Tuesday: 6.1 miles with some tempo miles in there, 1.1 miles of hills behind the house, .33 mile walk c/d

Wednesday: 10.1 miles of hills with mostly tempo paced miles, 8:13 avg pace; .25 mile walk

Thursday: 16 min (1.7 miles) elliptical, 20 minutes weights (back/chest/shoulders); 6.2 miles run and .3 mile walk after work

Friday: 10:30 min. (1.1 mile) elliptical, 20 minutes weights (arms/abs); 40 minutes pool running after work

Saturday: 10.5 miles running, .5 mile walk, lots of hardpack and ice chipping/shoveling. Ah, spring!

Sunday: 21.66 miles run (8:27 avg pace), .25 mile walk

Totals: 55.7 miles run, 1.7 miles walked, 4.5 miles elliptical, 1 hr 20 mins. pool running, 1 hr 2 min. weights

Thanks Leslie,

• Mon:  AM - 15 mins core excercises 130 push-ups  [40, 30, 30, 30], 3 sets of abds, 3 sets of pull-ups, mild stretching.  PM - 50 mins of free weights, chest, abds, shoulders, arms, back, and legs.
• Tue: AM - 15 mins core excercises 130 push-ups  [40, 30, 30, 30], 3 sets of abds, 3 sets of pull-ups, mild stretching.  PM - easy 4 mile  [hills] run, sunny and in the 50's but windy. 
• Wed: AM - 15 mins core excercises 120 push-ups  [40, 30, 30, 20], 3 sets of abds, 3 sets of pull-ups, mild stretching. PM - 45 mins free-weights upper body work-out.  Later speedwork, mile warm-up, followed by 9X400m intervals with recoveries.  Total of 5.2 miles.
• Thur: AM - 15 mins core excercises 140 push-ups  [40, 40, 30, 30], 3 sets of abds, 3 sets of pull-ups, mild stretching.  No run - business trip.
• Fri: AM - 15 mins core excercises 120 push-ups  [30, 30, 30, 30], 3 sets of abds, 3 sets of pull-ups, mild stretching.  PM - 3 mile easy run.  [make-up for yesterday].
• Sat: AM - 15 mins core excercises 110 push-ups  [30, 30, 30, 20], 3 sets of abds, 3 sets of pull-ups, mild stretching.   Around noon did 9 mile long run @ 8:23 pace. 
• Sun: 15 mins core excercises 130 push-ups  [40, 40, 30, 20], 3 sets of abds, 3 sets of pull-ups, mild stretching. 4.13 mile run, easy run.

Total:  25.6 miles for week; 880 push-ups; 1.75 hours core excercise; 1.6 hours of free-weights*

^{*need to better}

Thanks for the weekly Leslie.

M: 0 miles running, 74 pushups

T: 8 miles running, 75 pushups

W: 8 miles running, 76 pushups

Th: 8 miles running, 77 pushups

F: 0 miles running, 78 pushups

Sa: 0 miles running, 79 pushups

Su: downhill skiing with grandsons, 80 pushups

______________________________

Totals: 24 miles, 539 pushups, & skiing

Paul

Hi Leslie, I'm trying again to post. Still recovering from Saturday's relay run. I think. I'm tired, R-hip and butt cheek hurt.

Mon: 15 min run + LB + abs

Done: 2.75 easy kilometers on the TM, 30 min LB w/o and 10 min of abs. Hip still noticeable when running. And felt it pretty good doing lunges too. R-butt cheek still hurts. Biked to work. And got soaking wet on my way home.

Tue: 30 min run + LB + abs

Done: 5.5K sort of interval run (and I did not run that in 30min, I wish), 20 min LB w/o (light weights/high reps) + abs. R-hip only noticeable when I paid attention to it. R-butt cheek still not happy.

Wed: 45 min run + abs

Unplanned rest day. Felt very tired.

Thu: 60 min run + abs

10.1K tempo run. There's already plenty of daylight at 6AM not to have to use a headlight. R-hip and butt feeling better. Plus bike commute

Fri: 15 min run + plyo w/o + abs

2.75K progressive run on the TM, plus 25 min LB w/o and a 25 min UB w/o. Still have abs to do but ran out of time. 

Sat: 45 min doggie run + 30 min boxing w/o

5.55 kilometer doggie run (a wopping 41 minutes). Spike's leash broke near the collar. Now that was annoying. Took me a couple of minutes to figure out how to get Spike attached to the leash for the remainder of the run.

Sun: 10K race

Here's what I did today:

8h13, 7 easy kilometers with the dogs. Avg pace7:13. Lots of breaks for doggie business, having to step of the road twice for big vans passing, and feeding the dogs tidbits when a car passed. Spike isn't up for anything longer yet. This little dachshund needs more training before he can run a 10K again.

9h20, 6 progressive kilometers on the TM after I fed and watered the dogs. Avg pace 6:26. Felt pretty easy.

11h00, 10 kilometer "race". Didn't intend to go fast but just run it as part of my long run today. Aiming for a 7 min pace. Unfortunately, I'm just not one of those people who can do that in a race. So I did the best I could on tired legs and finished in 1:03:21 with an avg pace of 6:21.

Guess, had I not already run 13 kilometers, I could've possibly PR'ed (57:58 min). Anyways, when you add it all up, I ran 23 kilometers today in 2:32:02. I'm feeling good. And happy. And very pleased with myself

Total running mileage: 49.6 happy kilometers

Total biking mileage: 26 kilometers

UB:1x

LB:3x

Abs:2x