Masters Running

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WEEKLY RUN & X TRAINING GROUP, W/E 09/06/09 (Read 332 times)

    "I think of myself as an intelligent, sensitive human being with the soul of a clown which always forces me to blow it at the most important moments." --- Jim Morrison

     

    Welcome to a new week!  Tallies later - - -

     

     Nono - 32 mi running, 20 min slideboarding, 45 min strength/stretch, 1st day of Kindergarten taught

     

    Erika - 66.7 miles running, 2.5 miles walking (ok, there was some walking in that running total, but I'm keeping it like it is!) A new PR week . Yay!

     

    pfriese - 35 running miles

     

    lyndenrunner - 29.5 miles running, 5 walking and 3 biking

     

    Carol - 3 miles run/walk, 20 min weights, 700 yards swimming

     

    Arla - 50.4 mi running, 24 mi bike, 2 burpee/core workouts

     

    Eliza - ran 5.0; walked 4.5; paddled 6-1/2 hours; untimed kid-wrangling on the beach - not much running, but a lovely end to a lovely summer

     

    dg - 31 miles , 1 hr 50 min. more or less, assorted core work/pt/ etc.

     

    fatozzig - 11 road miles, 16 trail miles, 30 min biking, 1 hr core/whole body strength training + HOURS of moving and lifting furniture, office equipment, and full file boxes

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

    Trail Runner Nation

    Sally McCrae-Choose Strong

    Bare Performance

     

      Mon - Rest ----------------------------------------------------- And a massage!

      Tues - 5 miles w/5-10 hill sprints ----------------------- 5 miles w/10 30-sec hill sprints

      Wed - 3 miles or 30 min bike; core/strength --------- 35 min cycling; 1.25 hrs upper/lower strength & core

      Thurs - 6 miles w/strides ---------------------------------- 6 hilly miles w/strides every 10 min.

      Fri - Rest or Core -------------------------------------------- Exercised my option for extra rest

      Sat - 22 trail miles ------------------------------------------ 20 tuff trail miles

      Sun - 10 miles ----------------------------------------------- 6.6 tired legs road miles

       

      Total: 17.6 road miles, 20 trail miles, 35 min stationary cycling, 1.25 hrs strength/core

       

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

      Trail Runner Nation

      Sally McCrae-Choose Strong

      Bare Performance

       

      evanflein


        Soul of a clown, eh? Not sure I need a clown to force me to blow it at just the right moment...

        So Leslie, you trying the 22 miler again? That's the worst thing about bailing on a long run, you need to reschedule it to another time. That's one of the thoughts that got me to finish that run last Sunday! I did NOT want to have to try it again!


        Monday: 2 recovery miles on the TM; 15 minutes of abs/core; .3 mile walk

        Tuesday: 6.1 mile run, 8:47 avg pace; .3 mile walk

        Wednesday: 9.1 miles with lots of hills, 8:43 avg pace; .3 mile walk

        Thursday: 5.5 miles with #4 & 5 each at 7:50 (8:15 avg for the run); .65 mile walk

        Friday: 3.7 miles, 8:25 avg pace (too fast for EZ!); .3 mile walk (too many gnats today, ick!)

        Saturday: 13 tuff hilly trail miles, 9:55 avg pace; .35 mile walk c/d (no gnats at all! amazing...)

        Sunday: 11.1 miles, faster than I thought I'd be at 8:18 avg pace; .55 mile walk


        Totals: 50.5 miles running, 2.7 miles walked

        More miles than I'd planned, but the first week of taper always looks more like just another cutback week anyway. Next week will be much easier.

          Monday - ran 3.0; walked 1.0; got a shout out while running on the boardwalk from someone who'd heard my solo in church yesterday - way kewl


          Tuesday - ran 4.5; walked 1.0; drove home from the shore for school tomorrow; only cried a little


          Wednesday - rest day, not counting the countless times I walked up and down the 7 steps in my classroom


          Thursday - twice as many times up and down the steps;  I'm EXHAUSTED and I have to get tons of stuff done at home and pack for the shore tonight, so rest (I hate it when my job interferes with running!)


          Friday - straight from school (left on the minute) to the bay for the most wonderful, fantastic, fabulous sunset paddling adventure; didn't burn tons of calories, but, boy, was it awesome


          Saturday - hungover, er, exhausted from the first week back and the post-paddling festivities, so took it easy all day


          Sunday - ran 6.0; walked 1.0


          Summary:  ran 13.5; walked 3.0; survived the start of the school year and actually want to go back again tomorrow; kicked off Labor Day weekend with a beyond-description-beautiful experience on the bay with my three closest friends; life is good


          Eliz

          flomotioncoaching.com

            Erika - Coach scheduled back-to-back 22/10 mile weekends, then I go down to 20/10 miles, then I think 10/5 before my marathon.  I need this weekend's run to go well, more for mental reasons than anything else.

             

            BTW, what an incredible week of running for you last week!  I signed up for the AR50 in April.  Wanna come run it with me??  And why did I sign up?  A moment of sheer stupidity, I suppose.  I'm scared to death and excited all at the same time.

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

            Trail Runner Nation

            Sally McCrae-Choose Strong

            Bare Performance

             

            evanflein


              Wow... 50 miler. Hmmm. Le'me see how this 50k goes first. But Holly roped me into sharing a hotel with her in Boston, so I guess I'm busy in April.

              And yes, I can fully understand the mental victory you need from this weekend's planned long run! Good luck with that.

                Holly roped me into sharing a hotel with her in Boston, so I guess I'm busy in April.

                 

                Excuses, excuses. 

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

                Trail Runner Nation

                Sally McCrae-Choose Strong

                Bare Performance

                 

                  Thanks for the tallies Leslie...BTW I like your blog...

                   

                  Mon-0

                  Tue-0

                  Wed-0

                  Thur-0

                  Fri- 30 minutes running (3.75 or so)

                  Sat-5 miles

                  Sun-12.5 miles

                   

                  Total=21.25 miles

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


                    Thanks Leslie,

                     

                    M - rest day

                    T - 9.9 miles

                    W - 5.6 miles

                    Th - 7.8 miles

                    F - rest day

                    Sa - 19.2 miles

                    Su - 5.2 miles

                    _______________________________

                    Total - 48 miles - Done

                     

                    Paul

                      Thanks for the tallies Leslie...BTW I like your blog...

                       

                       

                       

                      Thanks, Gordon.

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

                      Trail Runner Nation

                      Sally McCrae-Choose Strong

                      Bare Performance

                       

                      dg.


                        I'm late again.     well, I've just gotten at least what I remember added to my log.    the last 2 weeks have been a mess, training & other wise.  I'll try again this week.        thanks Leslie!

                         

                        I usually start this plan on Tuesday, but this week bumped it up to Monday because I missed a day the previous week (hamstrings) & then ran my LR on Saturday. 

                         

                        Planned    Actual
                         M  8 miles base pace  w/u walk, couldn't run because of my right knee.  went home to sulk.  had a massage at 5:30.
                         T  dyn. stretching & assorted intervals gym..1/2 hr. recumpent bike, 55 min. elliptical, 40 min. upper & lower body weights & stab. ball reverse crunches, side planks.
                         W non impact cardio, core workout  3 miles on the tm.   20 min. core workout.
                         T  tempo run.. 1 mile w/u & c/d @ recovery pace, 6 miles at half marathon pace  5.68 miles, 9:58 pace.  knee much better. 
                         F  resistance workout     1 mile rec. pace, 7 at, don't know. maybe half marathon pace, more or less.
                         S  1 mile w/u c/d @ recovery pace, 8 miles MP

                        resistance workout

                         S  rest

                         12 miles, 9:52 pace

                         

                        totals: 28.8 miles running, 30 min. recumbent bike, 55 min. elliptical, 1 hr. 50 min. strength training. untimed pulling of hair and assorted fretting.