RunningAHEAD - Topic: WEEKLY RUN & X TRAINING GROUP, W/E 08/16/09

nonoruns

Renee the dog

posted: 8/10/2009 at 8:19 PM

Quote from fatozzig on 8/10/2009 at 7:25 PM:

So Nono'll have to give hers up herself? Waiting . . . waiting . . . waiting . . .

You have not read the daily carefully over the last 2+ years. More than once, I've alluded to -- a French name, the woman named for Christmas, etc.

Beuler? (all in teasing good fun)

GOALS 2012: UNDECIDED

GOALS 2011: LIVE!!!

lyndenrunner

posted: 8/10/2009 at 10:03 PM
modified: 8/15/2009 at 9:21 PM

Thanks for the welcome back...

Sun-0

Mon-0

Tue-0

Wed- 6 hours defensive tactics class

Thur-4 miles + 1 walking

Fri-4 miles + 1 walking

Sat-9 miles

Total=17 miles

I'm still struggling to run while working graveyard shift...

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

fatozzig

posted: 8/11/2009 at 3:31 PM

Quote from nonoruns on 8/10/2009 at 8:19 PM:

You have not read the daily carefully over the last 2+ years. More than once, I've alluded to -- a French name, the woman named for Christmas, etc.

Beuler? (all in teasing good fun)

I'd like to buy a vowel, please.

Gordon - Graveyard shift = I feel for ya.

Leslie
Living and Running Behind the Redwood Curtain
-------------

Trail Runner Nation

Sally McCrae-Choose Strong

Bare Performance

evanflein

posted: 8/11/2009 at 4:32 PM
modified: 8/19/2009 at 12:55 AM

Hey, anyone mind If I log some runs and stuff? Geez...

Leslie, very impressive to have the tallies up so soon. Last week was a cutback week.

This week we're in Kenai for a soccer tournament, so my week is going to be all shuffled around (again) so I can run when the time before games is available.

Monday: 4.5 miles at what was supposed to be recovery pace (nope, 8:17); .77 mile walk c/d

Tuesday: 11 miles, 8:13 avg pace, some tempo and hills; .53 mile walk c/d

Wednesday: 6.5 miles @ 8:31 avg pace; .5 mile walk c/d

Thursday: 21 miles @ 8:21 avg pace (nice negative split today!); .6 mile walk c/d

Friday: 5.5 miles @ 8:42 avg pace; .6 mile walk c/d

Saturday: 10.5 miles @ 8:20 avg pace; .55 mile walk c/d

Sunday: 3.3 recovery miles, .5 mile walk c/d

Totals: 62.3 miles run (woohoo! A new weekly PR!), 4.1 miles walked (plus extra unmeasured at the soccer fields, etc.).

(Plus... about 1,500 miles in the truck traveling to and from, and at the soccer tournament this past week!!)

dg.

posted: 8/11/2009 at 5:21 PM
modified: 8/18/2009 at 12:19 PM

Erika that's ok.

I will too.

Nono I stole your table. I couldn't fix mine, it had all this extra space on top.

	Planned	Actual
M	rest	rest, balance work & stretching
T	7 miles @ base pace, drills	7.2 miles 10:12 pace, added some hills. 10-15 min. core stability work in the evening
W	1-M w/u, c/d rec. pace, 4X1K @5K pace 3min recoveries	done, except 5 intervals. nono agreed. overall pace 9:58. interval pace pretty close to target.
T	opt. cardio x-training, resistance workout	30 min. recumbent bike, 1-2 sets (varies) back lifts, calf raises, ub & lb weight machines, stab. ball reverse crunches, side planks & russian twists.
F	dyn. stretching, 1-M w/u,c/d recovery pace, 4.5 M 10K pace	just a little stretching, 1 .1 miles 11 min. pace, 4.6 miles at 9:35, .99 mile at 10:13
S	resistance workout	45 min. or so all the usual stuff. prehab, fitzgerald, pt, etc etc etc. then yard work & 1 3/4 hr. canoeing in the hot hot sun which i don't recommend the day before your LR. sure was pretty, though.
S	13 M progression run, 7 @ base pace, inc. to 1/2 mar. pace	(just took a deep breath before posting this. think that means i'm ready for a cutback week) 13.15 miles, 10:12 pace. so, the progression thing I did sort of. first 7 were really above base pace according to chart, rest was up & down. I do not have a good sense of what my pace is.

ok now back to our regularly scheduled programming.

Wheel Of FORTUNE!!!!!!!

Gordon 5 hours of defensive tactics? wow. hope you never need dto use them.

Editor... glad you like my river route Smile . I'm just too busy (or functionally challenged) to count my walking miles, but they're usually just 5-10 min. w/u & c/d.... anyway, that is where I always run. the funny part is, I don't know if you noticed my inclination toward tripping & falling over the spring & winter... i'm making progress there, but it was really bad... I try to keep my eyes on the trail... only allow myself little glimpses of my surroundings. . worth it though. no falls since 6/12. woohoo. thought of you this morning, it was so beautiful, with the morning mist rising off the river. thanks for helping me re-appreciate it.

totals.... xx.yy walking, 33.8 miles running, 30 min. recumbent bike, 1 hr 40 min. strength-core work.

hi Tet!

nonoruns

Renee the dog

posted: 8/11/2009 at 8:17 PM

Quote from fatozzig on 8/11/2009 at 3:31 PM:

I'd like to buy a vowel, please.

O

GOALS 2012: UNDECIDED

GOALS 2011: LIVE!!!

evryday

posted: 8/11/2009 at 8:38 PM
modified: 8/11/2009 at 8:38 PM

Quote from evanflein on 8/11/2009 at 4:32 PM:

Hey, anyone mind If I log some runs and stuff? Geez...

I know....and right when Gordon shows up. I was wanting to impress him with how well the thread has been run....and now we're playing wheel of fortune.

Really Gordon, we've not been messing around here.....only been talking about our weakly runs and xtraining.

Just kidding.....trying to have a little fun. It's all good!

And I'm gonna guess....Ophilia.

Quit being so damn serious! When we change the way we look at things, the things we look at change. "Ya just gotta let it go." OM

fatozzig

posted: 8/12/2009 at 2:48 PM

Quote from evryday on 8/11/2009 at 8:38 PM:

I know....and right when Gordon shows up. I was wanting to impress him with how well the thread has been run....and now we're playing wheel of fortune.

Really Gordon, we've not been messing around here.....only been talking about our weakly runs and xtraining.

Suck up.

Um, I'm guessing . . . . Joanna??

Leslie
Living and Running Behind the Redwood Curtain
-------------

Trail Runner Nation

Sally McCrae-Choose Strong

Bare Performance

eliz4015

posted: 8/12/2009 at 3:40 PM

FYI - Elizabeth is my middle name.

flomotioncoaching.com

nonoruns

Renee the dog

posted: 8/12/2009 at 10:21 PM

Quote from fatozzig on 8/12/2009 at 2:48 PM:

Um, I'm guessing . . . . Joanna??

Is that a guess for my name? I'm hoping I missed something 'cause I spit out my ~~beer~~ water all over my laptop. If that's a guess for my name, I think it's time to review the clues:

1. French origin

2. Named for Christmas

3. contains an O

It might help to admit my screen name is a diminutive of my "real" name.

GOALS 2012: UNDECIDED

GOALS 2011: LIVE!!!

fatozzig

posted: 8/12/2009 at 10:53 PM

Noelle!!!!!!!!! (Gotta love the Internet)

Eliz - You gotta give us more than "Elizabeth is my middle name." At least Nono gave us some hints!

Okay - So we have:

Noelle aka Nono