You have $5, Chuck Norris has $3. Chuck Norris has more money than you.
Hoo wah there was some great running this weekend! Nice, folks. Very nice.
---------------------------------
Evanflein - 40.6 miles running, 1.5+ miles walking
Stumpy - 22.1 miles running, pump class.
Shadowrunner - 26 miles running, 1 hour of core excercises [450 push-ups] 1.75 hours of free-weights
Dutchie - 43.6 kilometers/27.09 miles running, UB: 1x, plus 2x kickboxing w/os, LB: no specific LB w/o, however, a kickboxing w/o definitely works the legs too,as my sore butt will testify, Abs:2x, plus 2x kickboxing
OrangeMat - 47.6 miles running
pfriese - 40.4 miles running
fatozzig - 17 miles running, 2.55 hrs core/strenth . What a crappy week last week, and this one ain't shapin' up to be any better.
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Thanks Les.
Mon..............3miles..............3miles run
Tues............3miles..............3 miles walk
Wed.............rest....................no run
Thurs...........3miles..............3miles run
Frid..............rest....................3miles run
Sat...............3miles..............3miles run
Sun.............3miles...............3miles run
total.....15miles run....3 walk
The Shirtless Wonder
Thanks Leslie.
Free-weights [Chest, back, abds, light legs]
AM: 4 sets of push-ups
[50,50,30,30] 3 sets of pull-ups; 4 sets of abds,
mild stretching
PM: 4.82 miles
hills, 8:12 pace.
.
Am: 20lb dumbell
work-out 1 set of 10,
[biceps, triceps, obliques, shoulders, lateral lifts].
PM: Not into run today.
Could not get
a good pace or rhythm going.
Temps 55F but cold wind gusts
UB - Free-weights [Arms,
shoulders, abds] Track work-out
PM: 6X400m w/400m recovery runs.
IntervalPace: 6:08/6:34/ 6:34/6.34/6:43/6:50
total miles 4.2
First time back at indoor track;
lots of other runners from both clubs.
[50,50,30,40] 3 sets of pull-ups; 4 sets of abds,
PM: 7 miles hills, 8:02 pace.
PM: Hill run instead of easy, like
they say "location, location, location." Temps @ 59F
with a slight breeze
Free-weights [Toning - whole body;
heavier for chest, shoulders, arms]
Core, Make-up
Run if needed
Joe Suder
Nulla camisia et nulla problematum
Trails are hard!
Happy Monday, all. Thanks, Leslie, for fitting this in amoungst all the transcription. Hope the tri-tip tasted good.
This week is what passes for a taper week for Sunday's half. With the travel the past tow weeks it sort of feels like I've been tapering a lot longer. I will pass on the pump class this week so there's less chance that my quads won't feel trashed from the lunges and squats.
Day
Plan
Actual
Commentary
Monday
yoga
Tuesday
4 miles
slept in
Oh yeah--forgot to mention, I'm up to 35 PU and 50 SU each night before bed.
Wednesday
stretching
Thursday
SRD
Friday
2 miles EZ
Just ran what felt good and ended up with a 9:15 pace. Hope this is a good sign for Sunday.
Saturday
rest
Sunday
13.1 miles
Total
Need a fast half for late fall. Then I need to actually train for it.
Hi everyone, thanks Leslie for starting the week again
Mon: 30 min UB + abs + HiiT
Done, except for abs.
And almost ran over a runner as I drove home in the dark: all dressed in black with his hoody pulled over his head. No light, no nothing...
I've hurt my foot yesterday. Don't know how, so I'm guessing it's overuse. Feels like a peroneal longus problem. Had it two years ago. I was limping all day today.
Tue: 45 min easy run + 30 min LB
Did run on the TM. 7 kilomeer easy run, purposely making my foot roll inward to keep the pain at a level I could run with. Afterwards, not a good idea!
Wed: 75 min easy run + 30 min kcikbox w/o
No running or high impact LB w/o. Have to get this injury under control.
Thu: 60 min easy run + 30 min LB
Same, not running. I can sort of stand on my R-foot again. Can't balance on one leg though.
Fri: 30 min UB + abs + Plyo w/o
Foot feels much better. I can balance on one leg this morning. Still, not doing much.
Sat: 35 min doggie run
Did go out for a short run with the dogs (4.8 kilometers). Exchanged my customised insoles with for Superfeet insoles. Foot was noticeable, but not painful. Doing well. Added on a 40 min LB w/o.
Sun: 60min doggie run + 1h40 long run
No long run today. Only a 50 min rainy doggie run. Well, it was only 7 kilometers, but Spike was not in running mode this morning. He stopped every couple of hundred meters to dig. After the umptieth time it got so annoying I put him back on leash. Added on an abs w/o
Total running mileage: a mere 18.8 kilometers
LB: 1x
UB: 1x
Abs: 1x
DutchieRun the day, or the day runs you.
Thanks, Leslie. Sort of a recovery this week, although I feel pretty good. We'll see how this works out.
Monday: Travel / Rest Day
Tuesday: 3.4 easy miles on the treadmill, .5 mile walk
Wednesday: 5.1 hilly snowy miles, .35 mile walk
Thursday: 6.3 miles after work on the bikepaths, .3 mile walk
Friday: Rest Day
Saturday: 12.4 snowy miles that took a lot out of me. Whereas Thursday's run felt fast and strong, this was just a lot of work; .4 mile walk c/d
Sunday: 8.05 miles on the treadmill, .67 mile walk
Totals: 35.3 miles run, 2 miles walked
MM #6177
Thanks once again Leslie. Continuing on with my planless adventure....
Mon..... 5.5 miles
Tues.... 6.6 miles
Wed..... 4.3 miles
Thur..... 8.3 miles
Fri........ 4.85 miles AM, 6.75 miles PM
Sat....... 8 miles
Sun..... funeral for a friend's dad, so probably nothing
totals: 44.3 miles
who says life doesn't have a soundtrack?
A very busy week combined with the time change really affected my running schedule.
M - rest day
T - 0 miles
W - 0 miles
Th - 8.1 miles
F - 0 miles
Sa - 14.3 miles
Su - 5 miles
____________________
Total - 27.4 miles
Paul
Paul's blog