(Herm Albright.)
Go get 'em this week!
Carol - 3 miles biking, 6.7 miles run/walk, 700 yards swim
Erika - 34.2 miles running, 30 minutes pool running, a little over a mile walked and a clean house
Nono - 38.5 mi running, 20 min slideboarding, 20 min stretch, 20 min stregth/stretch
dg - walking (but i never know how much), 5 min. w/u & c/d usually. 40.8 miles running, 50 min. ellipticalling, 1 hr. 10 min. strength training.
prfriese - 51.8 mi running With a 1st in AG at his 10k. Yea!!
eliz - ran 17; walked 3; leisurely beach-walked some, rode the merry-go-round with my godchildren, their mom, and my mom on Sunday.
fatozzig - 20 road miles, 19 trail miles, 30 min cycling, 40 min core/strength/cardio
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Taper, taper, taper . . . . .
Mon - Rest ------------------------------------------ Being accomplished even as I type
Tues - 5 miles w/6 hill sprints ---------------- 5 miles w/6 30-sec hill sprints
Wed - 3 easy miles ------------------------------ 3 EZ PZ miles
Thurs - 5 miles (1 EZ,3 RP, 1 EZ) ------------ Rest - Icing of more than twingy shins
Fri - Rest OR core -------------------------------- Rest - with more icing on the horizon
Sat - 10 mile trail run ---------------------------- 10 casual trail miles
Sun - 5 miles (1 EZ,3 RP, 1 EZ) -------------- 4.75 (it was a run to the pancakes!)
Totals: 12.75 road miles, 10 trail miles, lots of shin icing
Good luck to Erika at Equinox!!
Thanks, Leslie! I think I'm ready... and not sure what to do with myself this week. So, we'll just see what happens!
And hey Leslie, post your 50k time over on the 2009 best times thread!
Monday: 2 mile recovery run at the gym, then various ab/core and stretching stuff; 40 min. pool running after work.
Tuesday: 5.25 mile too-fast run @ 8:14 avg pace; .2 mile walk
Wednesday: 3.65 miles, 8:40 pace, a couple of hills I'll see again on Saturday; .44 mile walk after
Thursday: 30 minutes of pool running, moderate/easy effort
Friday: 2.5 progressive pace miles on the TM, .3 mile walk, then some light stretching
Saturday: Equinox 50k Ultra (Yikes)
Sunday: 30 minutes of pool running, then 2 hours in the garden
Totals: 44.45 mile run, about a mile walked, 1 hr 40 min. pool running, some ab/core stuff and gardening.
Tuesday - slept well last night, but now I'm feeling sleep-deprived; core work and stretching for about an hour
Wednesday - wake-up call from mom at 4:45 a.m.; took her to the ER again before school; she was admitted for observation; I'm exhausted; think this week is turning into an extreme taper before Sunday's HM
Thursday - I finally went running today! ran 3.1 and walked 1.0 after work in my new Kayano 15s with pink trim; felt so great to be running!
Friday - 1-1/2 hours to drive 20 miles from school to center city Philly for the race expo and 1-1/2 hours to drive 15 miles from center city to home - I've decided that actually running a half marathon on Sunday can't possibly be as bad as this!
Saturday - mom home from hospital last evening; I stayed over with her and was wiped out today, so just helped her a little between naps; I can't believe I'm doing a HM tomorrow - YIKES!!!!!
Sunday - beautiful little stroll through the City of Brotherly Love with 18,000 of my new best friends this morning, so . . . . ran 13.1; walked about a mile (maybe more) to/from the parking lot; RR to follow soon
Weekly summary: too many trips to ERs and hospitals, the first week of my full teaching load at school, ran 16.2; walked 2.0, including my first HM - injury free and not last. Whoo hoo!
Carol - sorry about your mom's wrist, but it's awesome that she runs!
Eliz
flomotioncoaching.com
Renee the dog
{{{Eliz & Mom}}}
Mon - 5 mi bike ride on my rest day
Tues - 2 mi run, 5 min strength
Wed - 4 mi run
Thurs - 10 min strength/stretch
Fri - nada (well packet pick up for Phila Run -- same amount of time spent as Eliz for the commute, but I think I went 80 mi or so back and forth).
Sat - 5.5 mi
Sun - 13.36 mi run (I was very wiggly out there on the course, apparently).
TOTALS: 5 mi biking, 15 min stretch/strength, 24.86 mi running
dg, yes, I sometimes/often do my speed work on the hardpack sand. Never all at once and never all on one side at once (I don't count that 'cause then it's usually a trigger point in a muscle that needs loosening).
GOALS 2012: UNDECIDED
GOALS 2011: LIVE!!!
Thanks, Leslie, for your work with this thread.
Mon......3miles............3miles
Tues....3miles............3miles
Wed.....rest..............rest
Thurs...rest..............rest
Frid......3miles............3miles run, 3 miles walk
Sat.......rest..............rest
Sun......3miles............no run
Yep, still here. Thanks for asking
Total.....9miles running
Eliz, sorry about your mom! It's been a bad week for moms. Mine broke her wrist this morning....running before dawn.
Evryday, there you are! Living up to your name.
Mon -- Ran 3 miles in the rain (yippee!)
Tue -- Biked 12.35 miles
Wed -- Biked 6 miles, swam 800 yds, upper/core 30 minutes - 1st time to swim my race distance non stop
Thu -- Ran 3 miles, walked 1
Fri -- Biked 6 miles, swam 1000 yds, yard work
Sat -- Biked 12.35 miles, Ran 3.1 miles, walked 0.9 miles
Sun -- rest
Totals: Run 9.1 miles, Bike 36.7 miles, Swim 1800 yds, Walk 1.9 miles, Lift 30 minutes, Rest 1 day
hi, late again sorry.
oh, Leslie. I hope your shins are better! thanks for keeping this going.
evryday, hi there! where have you been??
Erika, oh my. one more day. oh my. good luck!!!!!!!!!
Nono, all that on one leg at once? then the other one? do you ever do your speed work on sand?
carol, sounds like your crud is gone!
Eliz, I hope things improve quickly for your mom, and that you can get some sleep. good luck Sunday!
this is the plan but i haven't logged most of this week yet, so have to fill this in later.
15.12 miles, 9:51 pace Not counting fuel stops, so really slower
totals, 33.8 miles running, 35 min. ellipticalling, 1 hr. 40 min. strength training. will save other comments for next(this) week. except, Erika WTG!!!!!!!
Thanks again fatozzig. I posted your quote to my FB last week. My friends really liked it. Good to see you back evryday (at least I think you've been away from the boards for a bit, or is it me?).
M - rest day
T - 8.3 miles
W - 10.5 miles
Th - rest day
F - 5.8 miles
Sa - 16 miles
Su - 7 miles
______________________
Total - 47.6 miles
Paul
Paul's blog
Eliz,
It's such a wide, curvy course -- I bet there's an algorhythm to be had which would show how much over the average runner is on course based upon number of turns and curves. And if there isn't, someone should make one up!