Masters Running


WEEKLY RUNNING & X-TRAINING w/e 01/27 (Read 19 times)

    New week...New goals?

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

      Sun-4 + 1 walking









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

        Thanks Gordon for starting the thread.

        New goal: hope this is going to be a better week now that my work schedule is sort of back to normal. I'm aiming for a run every other day, each about 30 minutes.


        Mon: 30 min boxing w/o + 3.85 kilometers on the TM - DONE!

        Tue: strength training C/Ba/S - DONE, did a new workout dvd and I really like it. My shoulders are aching, in a good way Wink

        Wed: strength training LB + 30 min R/W on the TM - Feeling breathless all day for no reason, even sitting quietly in a chair.

        Thu: strength training Bi/T - Feeling better, so did yesterday's strength workout for LB

        Fri: strength training LB + 30min R/W on the TM - Up early and did yesterday's Bi/T strength training + core

        Sat: cardio HiiT w/o + doggie walk - Did a LB/plyo workout today, first cardio since Monday's arithmia. Feeling good sofar. Took the dogs out for a shortish walk. The BIG THAW started and it was pretty slippery out there.

        Sun: 30 min boxing w/o + 5 kilometer R/W on the TM - Woohoo, finally got a run in. I was sooooo ready for this. Had decided to run by HR, so whenever the HRM beeped at me (HR 150 bpm) I'd stop and walk till my HR was below 140 bpm again. Except for the last 7 minutes or so. For some reason I entered the zone, running like a machine, completely effortless. I could've run more, I could've continued, but decided not to tempt fate Wink Off to shower and walk the dogs



        Run: 8.85 kilometers (bit sad this)

        Strength: chest, back, shoulders, biceps, triceps and 2x LB

        Other: 1xboxing w/o, 2 doggie walks on slippery ice and snow.

        I go running in the early morning, before my brain figures out what I'm up to.

        Run the day, or the day runs you.

        Actions determine state of mind - Aristotle

        MM #6177

          New week, same goals: do what the coach tells me! Smile Thanks Gordon!


          day plan actual comments
          Monday 7.5 aerobic (9:55) 7.56 miles, 6:15 core 9:53 avg
          Tuesday 5 easy w/fartleks (10:15), swim class 5 miles, 8:00 core, 1 hr swim 9:56 avg
          Wednesday 9 aerobic (9:55) 9.12 miles, 7:30 core 9:43 avg
          Thursday rest/swim 30 min swim, 10:00 core  
          Friday 8 out & back (½@10:20, 7@9:10, ½@10:20) 8 miles, 7:30 core 8:54 avg for the O&B miles, 9:05 overall
          Saturday 14 long (9:55) 14.03 miles, 9:00 core 9:45 avg
          Sunday 3.5 easy (10:30), swim 3.51 miles, 6:30 core 10:12 avg
          totals 47 miles 47.22 miles, 53:00 core, 1:30:00 swim still have to work on tweaking those paces, but overall a strong and solid week

          The Goofinator

            Thanks, Gordon.


            Mon 4 EZ 4 miles     Good run, although I need to remember what EZ is suppose to be.
            Tues Bike/Other; Core/Strength   35 min "Stable Body" DVD 35 min "Stable Body" DVD Lots of core work in this DVD.  I'm feelin' it.
            Wed 7 Miles Steady 7 miles     Truly terrible, suck butt miles
            Thurs Bike/Other; Core/Strength        
            Fri 5 Miles        
            Sat 14 Trail Miles        
            Sun Rest        

            Living and Running Behind the Redwood Curtain


            Trail Runner Nation

              My goals are gonna be to get thru this week! Kind of a rough start so far....


              Monday: No run but lots of housecleaning and chores

              Tuesday: Worked thru lunch, flew to Juneau late afternoon

              Wednesday: 5.5 mile run on icy bikepaths in Juneau, .4 mile walk (3+ hours standing during employee meetings)

              Thursday: 6.1 miles with intervals, .5 mile walk

              Friday: 2.5 miles elliptical (21:00), Abs & core at the gym; 4.1 mile run on the TM, 1 mile walk





              Old , Ugly and slow

                Mon 5 on trails

                tue weights -heavy sl deads

                wen  -0

                thur 5 on trails

                fri  3 on trails

                sat -0

                sun 5 on trails

                total  18 miles for week

                first race sept 1977 last race sept 2007


                2014goals   1300  miles  , 190 pounds , deadlift 400 touch my toes

                  Reporting in from vacation.


                  M - 15 miles bike

                  T - 5 miles run, 750yds swim

                  W -  5 miles run, 15 miles bike

                  Th - 2 miles run, 600yds swim

                  F - 32 miles bike

                  Sa - travel day

                  Su - 9.4 mile run


                  Total - 21.4 miles running, 62 miles biking, 0.7 miles swimming