"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." (Steve Prefontaine)

Welcome to a new week, friends.

Erika - 41 miles run, 1 hr 25 min. pool running, 40 minutes weights, 5.1 miles elliptical, 2.7 miles walking

Evryday - 29 running miles

Stumpy - 2 running miles, 3 elliptical miles + 70 elliptical minutes, 1 hr weights, 1 hr yoga

pfriese - 18.7 running miles, 343 pushups

shadowrunner - 20.5 running miles, 3 hrs core (620 pushups), 1 hr free weights,

fatozzig - 7 road miles, 31.06 trail miles

Thanks, Leslie! How are you feeling after your mudfest last weekend?

I've got travel this week too... leaving early Thursday for two days of meetings in Anchorage. I might switch my long run to Saturday also...

Monday:12 min (1.3 miles) elliptical, 20 minutes weights at noon; 40 min. pool running after work

Tuesday: 4.5 miles (8:42 avg pace w/ 5 x 1 min @ 7:53, 1 min @ 8:49 recoveries), .6 mile walk

Wednesday:12+ min (1.3 miles) elliptical, 30 minutes weights at noon;

Thursday: (travel early to Anchorage for meetings) I guess that means a rest day?

Friday: 5.08 miles on the hotel treadmill, .63 mile walk

Saturday: 9.1 miles, 8:40 avg pace; .25 mile walk after

Sunday: 18.1 miles, 8:38 avg pace... too fast and too many cars!!

Totals: 46.8 miles run, 2 miles walking, 2.6 miles elliptical, 53 minutes weights (2 times) and 40 minutes pool running (1 time)

Thanks Leslie.

• Mon:  AM core excercises: 100 push-ups {40, 20, 20, 20} 4 abds {50 crunches, 30 bicycle crunches, 20 reverse crunches, leg lifts}  2 sets of pull-ups {5, 5}, mild stretches. PM:  55 min free weight work-out. 
• Tue: AM core excercises: 110 push-ups {40, 30, 20, 20} 4 abds {50 crunches, 30 bicycle crunches, 30 reverse crunches, leg lifts} 2 sets of pull-ups {5, 5}, PM - dreadmill 5 miles [1 mile @ 8+ min pace and 4 miles @7+ pace}, quick 10 min work-out on pec-deck, dumbell curls and dumbell lateral lifts. 
• Wed:  AM core excercises: 120 push-ups {40, 30, 30, 20} 4 abds {50 crunches, 30 bicycle crunches, 30 reverse crunches, leg lifts} 2 sets of pull-ups {5, 5}, PM:  1 mile warm-up run, followed by 6X600 m intervals w/400 m recoveries.  Total mileage 4.6 miles.  Best  interval pace 6:40 min/mile worst was 7:04.
• Thur: AM core excercises: 120 push-ups {40, 30, 30, 20} 4 abds {50 crunches, 30 bicycle crunches, 30 reverse crunches, leg lifts} 2 sets of pull-ups {5, 5},
• Fri: AM core excercises: 130 push-ups {50, 30, 30, 20} 4 abds {50 crunches, 50 bicycle crunches, 30 reverse crunches, leg lifts} 3 sets of pull-ups {6, 5, 5},  PM: Run 4.69 miles 8:15 pace.
• Sat: AM core excercises: 120 push-ups {50, 30, 20, 20} 4 abds {60 crunches, 50 bicycle crunches, 40 reverse crunches, leg lifts} 3 sets of pull-ups {p6, n6, w4}, 11-noon: 1:15 free weights full body work-out. 
• Sun: AM core excercises: 100 push-ups {40, 20, 20, 20} 4 abds {50 crunches,30 bicycle crunches, 30 reverse crunches, leg lifts};  Volunteered for todays race in the Winter Series.  Did a pre-run thru park of 5.74 miles @ 8:25 pace.

Total mileage for week: 20 miles; Core excercise:  1.75 hrs; Free weights: 2.3 hrs. 

Monday:  Yoga.  Done.

Tuesday:  4.5 miles.  impromdu rest day.  and it was good.

Wednesday:  3 miles.  2.25 miles on the TM for first actual run in 2 weeks.

Thursday;  4.5 miles.  3 miles on the TM

Friday:  Rest.  all done.

Saturday:  50 minutes x-train.  1 hr pump done.

Sunday:  7 miles.

Hi guys, sorry I wasn't around last week. Things were just a little crazy, which didn't help motivating me to work out. Only did 23.2 kilometers last week, 1xLB and 1xUB plus 1xabs.

MON...8.8 kilometers easy run in the drizzling rain. Nice though, to be out again early and watch the sun come up Plus a 50min UB w/o (chest/shoulders/biceps).

TUE....hill w/o:

wu: 5min@ 8.5K and 5min @ 9.0K
hills @ 9K/h
1 min @ 2-3-4-5% with a 1 min recovery @ 0% after each "hill"
1 min walk break
speed pyramid
30 sec @ 9.0-9.5-10.0-10.5-11.0-11.5K/h, then down the pyramid again
1 min walk break
hill pyramid @ 9K/h
1 min @ 2-3-4-5-4-3-2%, no recoveries inbetween
1 min walk break
speed pyramid
30 sec @ 9.0-9.5-10.0-10.5-11.0-11.5K/h, then down the pyramid again
1 min walk break
hills@9K/h
1 min @ 5-4-3-2% with a 1 min recovery @ 0% inbetween
finish @ 9K/h and 0% incline to get to 7.5 kilometers 

WED...interval w/o:

10 min warm up @ 9.0K

plus a LB w/o (STS Plyo)

THU.....

Nothing, first a friend dropped by unexpectedly (again), then my textbooks for my new course arrived...and well the day got away from me.

FRI......

Nothing. I went to bed really late yesterday (for me), skimming through my new text books, and I paid for it this morning. I was up, had a coffee, then went back to bed  I'm really no good if I don't get to bed by 10PM at the latest.

SAT.....

Nothing. Started in my textbook still in my PJs, forgot about the time. By 9 AM I realised I had loads of stuff to do. I had to go into town to run errands, I had to get groceries, I had to.... Well, the run just didn't happen. And stupid me just should've put my running shoes on when walking the dogs. Even if I was going for 2.5kms only.

I have to write down a schedule for studying and running/training. And STICK to it. Otherwise, either my running is going to suffer (got a roparun relay to prep for) or my studying is going to suffer (test is 2 weeks after the roparun relay).

SUN....

Here's my solution to the study/run problem. On days I have to go to work, running is no problem. Or at least shouldn't be On my off days (the weekend and Thu) I have to make sure that I'm the one walking the dogs early morning, cause even if it's a short walk, I just have to put my running shoes on, and take them out for a doggie run. I at least will have had a short run in, or, I probably continue my run after dropping Spike of at home cause I'll be in running mode by then

I started this morning with a 6 kilometer doggie run and added a 10 miler on the TM cause we're in the middle of a storm.

Running mileage: 43.8 kilometers, not bad for someone who skipped "2" runs

Biking mileage: 0 kilometers

UB:  1x

LB:   1x

Abs: 0x