Point to Ponder: To be intoxicated is to feel sophisticated, but not be able to say it.
Have a great week, peeps. Now get out there and enjoy the gift!
Erika - 46.3 miles run, 2.3 miles walked, 4 miles on the elliptical and just one abs/core workout
Shadowrunner -27.8 running miles, 1.25 hrs core, 820 push-ups, 50 min free weights
Dutchie -52.8 running kms, 26 speedy biking kms, upper body-1x, abs-3x, cardio-1x
Dove - 75.5 running miles (), 1 weight session, 1 swim workout
Stumpy - 7.85 running miles, yoga, airport walking (Thanks for the totals, Stumpy. )
pfriese - 50 running miles.
fatozzig - 18 road miles, 50 min upper body/core
Nicely done, folks. Nicely done.
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Mon - Rest (may do ab/core) -------------------------------------------
Tues - UB/Core Strength Training; Hill Repeats ----------------- 50 mins upper/core; hill repeats (1.70-ish miles)
Wed - 10 miles w/Strides ----------------------------------------------- 8.70 miles w/strides
Thurs - 3 or 30; Strength Training ------------------------------------ 30 min stationary cycling; 1 hr core/strength training
Fri - Rest (may do ab/core) --------------------------------------------- Rest
Sat - 14 trail miles w/Hills ---------------------------------------------- 13.75 trail miles
Sun - 10 miles ------------------------------------------------------------- 10 road miles
Totals: 20.40 road miles, 13.75 trail miles, 30 min stationary cycling, 1.50 hrs core/strength training
Thanks again, Leslie!
This week will be a sort of taper week before my 16.5 mile race on Sunday. I sure hope the rain stops or it's going to be a sloppy mess of a run!
Monday: Rest Day, but I did get out for a 2.2 mile walk in the evening
Tuesday: 5.3 miles, 8:08 avg pace, .4 mile walk
Wednesday: 9.1 mile tempo run in the rain, 7:58 avg pace
Thursday: 4.4 miles, 8:22 avg; .6 mile walk
Friday: 6.5 miles progressive pace run (from 8:30 down to 7:39, 8:08 avg pace), .6 mile walk c/d
Saturday: 4.1 miles easy, .4 mile walk
Sunday: Gold Discovery Run, 16.5 miles, 2:13:08.5 (a new PR, but just barely!)
Totals: 46 miles run, 4.2 miles walked
Hey Dutchie, that stinks that one treatment causes another problem, but at least they're getting progressively easier to deal with? You do keep up an amazing workout schedule, by the way. Always like to read through your week!
Thanks Leslie, Hi Erika,
First off, been to the eye doctor today for an after-surgery check up. For the good news: (1) I have 100% vision in my R-eye, meaning it's as bad or good as it was before the retinal detachment and (2) the two visual distortions will disappear over time.
For the bad news: he expects me to have cataract surgery within 2 years. Apparently cataract will be caused by the retinal detachment surgery I've had and the gas they used in my eye. On the upside, I googled the whole cataract thing and surgery is a piece of cake and odds are, it will improve my vision
Mon: nothing scheduled.
Did the UB and ab w/o I had scheduled for tomorrow with 12 pushups as a warmup about an hour after dinner . It's a great w/o and hits 3 muscle groups (chest, shoulders, triceps) in 45 minutes. Should do it more often. Added on a 12 min ab w/o.
Tue: 7K hills/intervals + 30min UB + abs
A hills/intervals mix 7 min wu @9K/h 3 min of 30 sec@10K with 30sec recovery @ 9K followed by hill repeats 90 sec @ 3-4-5% with 90 sec recoveries @ 0% (@9K) 1 minute walkbreak for water and a fructose tablet another set of hill repeats 90 sec @ 5-4-3% with 90 sec recoveries @ 0% (@9K) 5 min of 30 sec@10K with 30sec recovery @ 9K then finished up till I hit the 7K mark at an easy pace of 9K
Added on a 20min LB w/o. Loosened up my legs very nicely I feel very sleepy right now.
Wed: 1h30 easy
Smooth. Effortless. Powerful. That's what this mornings 11.2K run (1h15) was like. Maintained a pretty good pace despite temp already at 20C. I feel great. Saw deer along the way. Saw them before Spooky did so I could put her on leash. Magnificent run. Left my run a little late, so had to cut it short by 15 minutes.
Thu: 7K easy + Plyo
Another fantastic run.A nice and easy 7.3K with Spooky. Lovely morning too: sunny with a breeze.
Pushups: 14+8+4
Fri: 30min UB + abs
Another gorgeous morning: sunny with a breeze. There's a crispiness in the air that hasn't been there for over a month. Just a short recovery type 3K run. Should've taken Spike too, but I was running late and taking Spike would add about 10 minutes to my run. He didn't seem too interested anyway. Maybe he still thinks it's too hot to run? I'll report later whether I did or didn't do the UB after work
Biked to work: 6.5K in 18 min going to work, and 16 min going home.
Sat: 5K doggie run + HiiT w/o 30/30
Legs felt tired this morning. Took Spike with me who did really well until the point where we turned round to go home, sigh. He sort of instantly became this very disobedient doggie that I just had put on leash again.
Added on an aerobics HiiT w/o again. Legs had a bit of a problem with the jumping. Guess eating a pizza on Thu and instant noodle soup on Fri makes for a bad w/o day
Sun: 2h30 long run
Total mileage running: 55.9 kilometers
Total mileage biking: a little over 14 kilometers
LB:1x
UB:1x
Abs: 1x
Other cardio:1x
Erika: I have 90 minutes dedicated to working out every morning. Unless I sleep in. Or stay on the internet for too long
DutchieRun the day, or the day runs you.
The Shirtless Wonder
Thanks Leslie.
MON: AM: 15 mins core excercises, 180 push-ups, 3 sets of abds and pull-ups, mild leg stretching. PM: 60 mins UB free weight work-out wth light leg work-out.
TUE: AM: 15 mins core excercises, 170 push-ups, 3 sets of abds and pull-ups, mild leg stretching. Mid afternoon run 83F and humid. 4+miles @7:59 pace.
WED: Slept in today, so skipped the core and did some quick isometric excercises. I goyt an evening run in 4.5 miles -very hot and humid. Was hoping to do intervals but turned out to be easy. Overall pace 8:19 per mile.
THUR: AM: 15 mins core excercises, 160 push-ups, 3 sets of abds and pull-ups, mild leg stretching. PM: 60 mins UB free weight work-out wth light leg work-out. Decided to make today a running unscheduled rest day - Taking your advice Leslie.
FRI: AM: 15 mins core excercises, 160 push-ups, 3 sets of abds and pull-ups, mild leg stretching. SRD for rest of day.
SAT: 10.9 miles this morning 2 8:55 pace in hot and humid temps. Definitely a soaker.
SUN: 4.13 miles in hot and humid temps again!
total miles 24.2 miles
670 push-ups
hour core training
2 hrs free weights.
Joe Suder
Nulla camisia et nulla problematum
The Dovenator
Monday: rest...................................................................rest
Tuesday: 5 miles............................................................5 miles
Wednesday: 5 miles......................................................7 miles
Thursday: 5 miles..........................................................6 miles
Friday: rest.......................................................................weights
Saturday: Bivalve Mud Run 250 Yard Dash................250 yards (felt like a marathon!)
Sunday: 5 miles...............................................................7 miles
Total 25+ miles 1 weight session
"it's just like having fun, but different"
Trails are hard!
You're very welcome, Leslie. And thank you for noticing.
This has apparently turned into a rest week for me. Made it to yoga on Monday, then travelled to Charlotte early on Tuesday. Tried to wake up early to run this morning, looked out the window and said it's too damn dark, and went back to sleep for another hour. I'm hoping that I can get some runs in once we make it up to Maine for a week. Then maybe I can actually make a plan.
let's see....
Friday About 3.5 miles up in Maine. Confused the garmin by starting before it found all its satelites in the new location, so realized when the average pace started at about 33M/M
Sunday: did 5 miles in two pieces. First mile ended up as a loop to hit the facilities, and then 4 afterwards. 3 H's even early in the morning.
Need a fast half for late fall. Then I need to actually train for it.
Decided to make today a running unscheduled rest day - Taking your advice Leslie.
I'm a little dizzy and faint, but recovering . . . .
I missed this...didn't know you suffered from the vapors! But you always were a genteel lady.
Thanks Leslie,
M - rest day
T - 7.8 miles
W - sick
Th - sick
F - rest
Sa - rest
Su - 13.8 miles
____________________________
Total - 21.6 miles
Paul
Paul's blog
MM #6177
Hi, can I play too? Thanks!
Mon.... 6.1 miles, yoga
Tues... 5.5 miles, yoga
Wed... 3.1 miles
Thur.... 5.1 miles
Fri...... yoga
Sat..... 5.5 miles
Sun.... 7.5 miles
totals: 32.8 miles, 3x yoga
who says life doesn't have a soundtrack?