Don't walk in front of me, I may not follow; Don't walk behind me, I may not lead; Walk beside me, and just be my friend. (Albert Camus)
Have a great week, friends.
Eliz - Low-mileage, but high enjoyment week.
Erika - 40 miles run, 2 miles walked, 8.3 miles elliptical, 1 hr 10 min. weights and 1 hr 20 min pool running
Evryday - 42 miles Nice week! Snuck it in there like it weren't nothin' but a thang
Dutchie - 43.9 km
pfriese - 50 running miles + about a million pushups. Nice running week to you, too!
Nono - ran 24 mi, 20 min stretching, 20 min slideboarding, shoveled 7.5 hrs., walked 1/4 mi...
dg -
Stumpy - 10.7 running miles, 30 min walking, 1 hr yoga
shadowrunner - 21.6 miles for week. 3 hours core; 1.5 hrs free weights
fatozzig - 10 road miles, 13.39 trail miles, 30 min cycling, 40 min TRX-ing
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Thank you Leslie.
Monday.......rest...............rest
Tues...........6miles..........6miles
Wed...........9miles...........9miles
Thurs...........rest..............rest
Frid..............10 miles......no run
Sat..................rest...........10miles
Sun..............18miles......18miles
Total....43 miles.....yep, tweren't nuthin' but a thang.
Thanks, Leslie!
I've been feeling kind of tired and draggy for the last couple of weeks. I think a rest day is in order. Yikes, that hurt to type that. First one since Christmas (and that was a 2 mile walk....)
Monday: Rest Day
Tuesday: 5 easy/recovery pace miles, .66 mile walk
Wednesday: 12 min (1.3 miles) elliptical and 25 min. U/B weights at noon; 9 mile progressive pace run on the TM and .75 mile walk after work
Thursday: 5.1 miles easy pace, .5 mile walk
Friday: 16 min (1.73 miles) elliptical and 25 min. abs & UB weights; 30 min. pool run after work
Saturday: 9.2 miles (8:46 avg pace) out in the bright sunshine, .3 mile walk
Sunday: 17.3 miles (8:41 avg pace) long run, .35 mile walk
Totals: 45.6 miles run, 2.6 miles walked, 3 miles elliptical, 50 minutes weights, 30 minutes pool running
Monday - 1 hour on the bike trainer during "House"
Tuesday - minimal stretching, thus rest in anticipation of the blizzard
Wednesday - power yoga 45 minutes
Thursday - power snow shoveling (it was really heavy this time around!) for 90 minutes; 45 minute walk
Friday
Saturday
Sunday
Eliz
flomotioncoaching.com
Hi everone, thanks Leslie for starting us up again. How's your back?
Mon.... UB+abs
Did 32 minutes of chest and triceps. Now I have DOMS in my chest Bike paths are clear again. Biked to work: -4C with a windchill of -9C. Cold!
Tue.....7K hill training (Runerval 3) + 20min LB
Slept in.
Wed.....5.5K easy run + Plyo Legs + abs
Because the Roparun relay is mostly hilly terrain from Paris (France) till about Antwerp (Belgium) I should do hill workouts. Runerval 5.0 is all about hills (and speed). I've had this w/o for 5 years now. About as long as I've owned my TM. But today is the first time I've ever done this w/o. Guess that tells you something about how much I like hills Anyways, since it was the first time I was conservative with my speed.
10-11-12% / 30 sec on and 1 min off / 3 min c.d.
My 1 min off recovery was mostly walking
Thu......12K run (tempo if I'm on the TM, easy with bridges if I'm outside)
Nothing to report. Day ran away from me completely after I found out someone drove into my car in the night. Judging from the tracks in the snow, he took a left turn too fast and slidded straight into my car. Had to deal with insurance, police and the repair shop. Still waiting to hear who has to pay for the damage: insurance company or me.
Fri.........UB + abs
30 minutes of back, shoulders and biceps. Skipped abs. Again...
Sat: ......4K doggie run + 3K easy on the TM + 30min LB
Way too icey to run outside.
Runervals 3.0 - cheetah fast. It's a pace interval w/o with inclines 2-5%. Ran a steady pace @9K/h on my own music and kept an eye on the incline on the screen.
Liked it. Not too strenuous. The hill inclines actually felt "easy". Including w.u and c.d. added up to 7.5 kilometers.
Added a 20min LB w/o and a 10 min ab w/o.
Sun.......4.5K doggie run + 15K loop with bridges
Running mileage:
Biking mileage:
UB:
LB:
Abs:
DutchieRun the day, or the day runs you.
The Shirtless Wonder
Thanks Leslie, as always. Nice quote very inspirational. This week is going to be a bit ad hoc since out of town this weekend. I will probably be late on final posts.
Joe Suder
Nulla camisia et nulla problematum
Trails are hard!
Thanks Leslie--hope you and Shorty are recovering--that's got to be a huge shock to everyone.
Monday: 1 hr yoga. done.
Tuesday: 4 miles. Not done. Yet. RAW to gain an hour's extra sleep this morning. 3.4 of sucky running. bleh.
Wednesday: 2 miles or x-training. I anticpated shoveling for x-training, but nothing came down
Thursday: 4 miles and strength. 30 min eliptical due to sore foot.
Friday: rest. getting good at this part.
Saturday: 40 minute x-training. 1 hour pump class.
Sunday: 6 miles. 3.2 on the TM with 20 minutes of elliptical and 1.5 with Max. Not 6, but not TOO bad.
Need a fast half for late fall. Then I need to actually train for it.
Mon - Rest
Tues - Rest - Back Issues
Wed - Rest (Dr Appt) - Back Issues
Thurs - 4 power walk/easy run miles; MAT session
Fri - MAT session
Sat - 11 trail miles (fingers crossed!)
Sun - 10 road miles
Totals: 14 road miles, 11 trail miles
Thanks again Leslie!
I'll put last week's totals here. too late to bump the other thread.
19.2 miles running, 3 miles walking, 30 min. ellipticlling, 1 hr. 27 min. strength training. skipped my LR. That felt weird!
Did you have your MAT session yet? I hope it helps. For muscle spasms (me too, again) my pt said to use tennis balls or something similar to help the muscles relax. also one to tweak the sacrum into a better position. It's been really hard for me to fnd time to do these!
Erika, I hope your rest day helps. hey. I was thining we could add "stupid" to our logs; keep track of the various methods. I'm on a program sort of like an IV drip right now.
okey dokey this week so far:
Mon. 6.4 miles 9:49 pace. , reverse crunches & side planks.
Tues: 40 min. ellipticalling, 40 min. (2 sets all) upper & lower body weight machines, hammie curls, & Fitzgerald's deadbug.
Wed. 1.5 hrs. shoveling, a little under 2 .5 on the TM in my basement. ugh.
Thurs. 4.66 miles 9:48 pace, reverse crunches, side planks, russian twists proprioceptive things at work.
Fri. 6.33 miles 9:42 pace, lower body weight machines (1 set) & back lifts.
I can barely stay awake.
Dg, an IV drip of stupid? I'd overdose, for sure!
Dutchie, what does your hill work write up mean? How do you interpret this?
"5-6-7-8% / 2 min on and 1 min off / 2 min recovery"
Does that mean 2 minutes at 5%, 1 minute flat, then 2 minuts at 6%, 1 minute flat, etc, then 2 minute recovery and start the next set? If so, looks pretty intense by the end!
Erika: yeah, you nailed it and yes it was hard at the end. But I kept my pace easy and walked most recoveries Of course, I'll be working on this to increase pace and "jog" my recoveries.
I'm now wondering if my second speed workout should be intervals or tempo runs?
I read that hills do not replace other speed work entirely, but it should help with my pace in local races (all flat terrain, with the occasional bridge or dike).