"The goal you set must be challenging. At the same time, it should be realistic and attainable, not impossible to reach. It should be challenging enough to make you stretch, but not so far that you break." (Rick Hansen)
Tallies soon ~
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Mon - 3 easy miles -----------------------------------------> Nope. Slept instead.
Tues - 3 miles + strength/core --------------------------> 3 miles + 50 min strength/core
Wed - Rest Day ---------------------------------------------> Accomplished
Thurs - 6 miles --------------------------------------------- > 6 miles in 57:09
Fri - 30 min biking; strength/core ----------------------> Unfortunately, didn't happen
Sat - 7 trail miles -------------------------------------------> 6.7 trail miles
Sun - 7 trail miles ------------------------------------------> 5 road miles
Total: 14 road miles; 6.7 trail miles; 50 min strength/core
I posted a separate thread in this forum for my trail run report, if you're interested - SOB 50k Trail Run Report
Hi Leslie,
Last week was a total disaster, I got sick! Guess that explains why I was so tired and sleepy. Did a first run in a week yesterday. A very hard 3K and it started raining too.
I've got 3 weeks off from work starting wednesday. I'm staying home to do all kinds of stuff in the house, like painting the walls along the stairs.
Mon....chest/triceps plus 5K easy ----------------> Done!
Tue.....7K easy plus LB -------------------------------> Done! Sun was peeking over the tree line in the east. Dark rain clouds in the west. Beautiful rainbow in between.Two pit stops for Spooky in the 1st 5 minutes. After that it was one smooth continuous run.
Wed...9K easy plus abs ------------------------------->Done! 8.8K smooth, but not so easy running.
Thu....12K easy plus back/shoulders/biceps --->Legs were sore and tired this morning, so I did a 3K doggie fun run plus UB strength training. Then worked in the garden for 3 hours, digging up bushes and planting some of them somewhere else. Hope they survive.
Fri....5K easy plus LB --------------------------------->nothing
Sat... 7K easy --------------------------------------------->6K hard run on the TM, phew!
Sun...24K long run.---------------------------------------> too busy painting walls. I kept postponing my run and in the end, it just didn't happen.
total mileage:26.8 kilometers
DutchieRun the day, or the day runs you.
Hey Leslie, you rockstar you! Love the new avatar!
Dutchie, that time off work sounds wonderful! I keep saying I'll take some extended time off in the summer, but never seem to be able to do it. Enjoy and I hope you're feeling better this week.
This week is supposed to be hot and dry. Might need to run in the morning one of these days. Also, heading to Seattle on Sunday so might switch things up a bit for my long run.
Monday: 3.7 miles recovery run (9:38 avg pace); .45 mile walk c/d
Tuesday: 6.75 mile TM run with 3 x 1 mile @ 8 m/m pace; .25 @ 8:49 recovery; then .5 mile @ 7:30 pace; .6 mile walk
Wednesday: 5 mile easy run on the treadmill; .5 mile walk
Thursday: 9.1 miles, some hills; .3 mile walk c/d
Friday: 4 mile recovery run (9:20); .2 mile walk
Saturday: 17.5 miles, 8:41 avg pace; .35 mile walk c/d
Sunday: 7.8 miles, including 5.8 of good hilly stuff (ran the loop trail in Discovery Park)
Totals: 53.9 miles run, 2.2 miles walked (that I measured), but didn't get out on my bike!
Monday - plan - rest; actual - pulled groin and other assorted injuries from unintentionally trying to be a gymnast on my bike last night are still really sore so LOTS of rest it is
Tuesday - plan - run 3; actual - better, but still kinda sore, so benching myself again today; teaching music camp this morning and leading a beach walk tonight, so at least I'll get off the sofa
Wednesday - plan - run Tuesday's 3; actual - exhausted from teaching when I'm still in a good deal of pain, so still on the bench
Thursday - plan - run 5; actual - see Wednesday
Friday - plan run 3; actual - see Wednesday and Thursday - ARGH!!!!!
Saturday - plan run 10; finally got back out on the bay for 1-1/2 hours of kayaking; hooray!
Sunday - plan - biking, without the gymnastics component; actual - final gig for the music camp wore me out; kayaked 1-1/2 hours before driving home to PA to pack for trip to Chicago early in the a.m.
Next week: I'm not planning! Summary: first week of no running since last October. Managed to kayak twice, though, and had a great time with the kiddos at music camp.
Eliz
flomotioncoaching.com
Renee the dog
Hello folks! Finally getting my act together to put my week down here....
Total: Ran 26.11 mi, 25 min slide boarding, 20 min stretch/strength
Apparently, this week's motto was: "Who needs stretch and strength??!!"
GOALS 2012: UNDECIDED
GOALS 2011: LIVE!!!
OK....let's see if I can get back into action.
Mon.........slack..............sure enough
Tues.......slack..............this is too easy
Wed........6miles...........OK, now it's just ridiculus.
Thurs......rest................slept on couch for hours
Friday......9miles..........6miles
Sat...........3miles
Sun.........12miles
Thanks Leslie,
M - 1000 meters swmming - done
T - 8.1 miles running - done
W - 5.1 miles running & 1200 meters swimming - done
Th - 9.9 miles running - done
F - 1200 meters swimming - done
Sa - 14.9 miles running - done
Su - 4.6 miles running & 36.6 miles bicycling - done
______________________________________________________________
Totals - 42.6 miles running, 36.6 miles bicycling, & 3400 meters swimming - DONE
Paul
Paul's blog
Planned Actual
Monday - rest Done
Tuesday - run 4.5 ,swim 1 mile, Zumba Completed
Wed. - hill training 5 miles, swim 1 mile, Zumba Done
Thursday - run 3 miles, yoga, Zumba Done
Friday - swim 1 mile Done
Sat. - run 6.8, swim 1/2 mile, aerobics class Done
Sun. - track work - 3 miles Done
My best thing to report is that today, on my 1 mile see-how-fast-you-can-run I did it in 8:43!
do I win something for being the latest?
Leslie..... that was completely totally awesome!!!! scary, that tilty part of the trail with a drop off!! You did it you did it. I was smiling from ear to ear & even had tears in my eyes.
Eliz, I'm so sorry, timing sure stinks too.
evryday & Paul, nice you're both back.
so a last minute week thing.
Actual
12.18 miles, basically base pace. ranged from 11:20 to 10:22.
yard work. stretches.
Totals... 30.5 miles running, ? miles walking, 1 hr. 25 min. strength training.
Nono, me too. a side effect of summer, partly. Do not want to be inside. Also caused by my not running at the gym... I always did other things while i was there. I'm relieved to hear it's our (can I share?) motto. Makes it kind of noble. Sally forth.