Wouldn't it be smart to make the sticky stuff on envelopes taste like chocolate?
Have a good week, friends -
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I had this done last night, then my computer froze up on me. Better late than never, though ~
Evanflein - 63 miles running, 6.8 miles ellipticalling, 2.9 miles walking and 40 minutes weight-ing
Evryday - 12 miles running
Dutchie - 39 kilometers (24.23 miles) running, 2x-upper bodying + core, 1x-lower bodying, 1x-other cardio
Shadowrunner - 85 mins Free-weighting, 9.6 miles running, 20.7 miles biking
pfriese - 28.5 miles running
OrangeMat - 35.4 miles running, 1x yogaing, 45 min ellipticalling
Opie - 18.63 miles running
fatozzig - 60 min pool running, 60 min stationary cycling, 85 min core/strength training
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
But then you'd have closet envelope lickers all over...!
Thanks, Leslie. I sure hope you're feeling better soon. Bummer being sick AND injured.
This is a cutback week for me, and I'm ready for it.
Monday: 2.5 miles elliptical (19:46), 15 minutes of abs/core/stretch; 3.4 easy miles, .4 mile walk
Tuesday: 5.1 miles run in the wind (!)
Wednesday: 2.8 miles elliptical (21:46), 10 minutes abs/core, .3 mile walk and 7.3 mile run after work
Thursday: 5.6 trail miles on the last bit of the Equinox ultra course... a little muddy but awesome! then a .3 mile walk c/d
Friday: Rest Day
Saturday: 8.1 miles, turned into a tempo run with several miles sub-8, .25 mile walk c/d back to the house
Sunday: 1.1 mile w/u, 11 mile hilly race (really hilly!), 2 mile c/d for 14.1 for the day
Totals: 44.1 miles run, 5.3 miles elliptical, 1.3 miles walked, 25 minutes weights/core stuff
Still no specific goals, except to do something this week.
Thanks! This will be a cutback week for me, too, but not by choice. We're going to a wedding in Muncie, Indiana.
Day......................Plan..................................................................................................................Actual running miles
Monday.....lunch yoga 50 min.............................................................................................done
Tues.........lunch 4-mile easy run................................................................................done-4 mi. (and about a mile walk later)
Wed..........lunch yoga + evening easy run...........................................................................both done - 7 mi.
Thurs.......rest day because my run gear is packed.......................................................done
Friday.......travel day so ?.......................................................................................................0
Sat. or Sun...longish easy run if possible...Sat..........................................................................5.7 mi.
Sun....................................................................................................................................................2.44 mi.
Total..............................................................................................................................................19.13 mi.
"I didn’t run a race until I was 41 and that was a marathon! Let that sink in for a minute." -me
The Shirtless Wonder
As usual thank for getting us started Leslie...
FREE
WEIGHTS
PM - 50 MINS UB [chest & back] w/some
light leg work.
PM - 4 mile walk/run
[10 min run, 2 min
walk, 10 min run, 2 min
walk, 10 min run] @8:34
pace overall
AM -10 mins 3 sets
pf push-ups [30,30,40], crunches,
pull-ups.
PM - 40 mins UB [Arms, shoulders]
w/some abd, light chest
PM 4.8 mile walk/run [12 min
run, 2 min walk, 12 min run,
2 min walk, 12 min run] @ 8:41
No fiteness center
due to lunch presentation
4.1 miles walk/run [15 min
run, 2 min walk, 15 min run] @ 8:20
pace overall.
AM - 20 mins 170 push-ups [50,50,30,40],
3 sets of abds [50,40,40],
3 sets of pull-ups [7,7,7]
Joe Suder
Nulla camisia et nulla problematum
MM #6177
Interesting idea, Leslie, but I can't help thinking about that Seinfeld episode with the toxic glue on the wedding invitation envelopes. As I have to remind my BIL all the time (a rabid Seinfeld fan): they're not real people!
I suppose this is taper week for me. Coming off of my most speedy race EVAH on Sunday, I have the Ragnar Relay this coming Friday and Saturday. The training schedule calls for minimal (those daily) running, so I guess I'll play it by ear. Envelope licking, optional.
who says life doesn't have a soundtrack?
I'm gonna try to get to 15 or maybe 18 miles this week. It'll probably be a mix of 3 and 6 milers. Stay tuned.
three 3s and a 6er = 15miles Total
thanks Leslie.
Thanks Leslie, I'll bet there would be lots more regular post instead of email with all that chocolate. BTW, doing something is a goal in itself
Same running week as usual. But we've officially started the Supreme 90 rotation this Monday. There are 6 workouts that I'll have to get in there somehow. Good thing they're only 30 minutes. Not sure if I can stick to this routine, but I'm gonna do me best
Mon: S90 C/Ba and S90 Tabata
Was up early but glued to the internet for too long, so only did S90 Chest/Back.
Tue:S90 legs + 7K easy run
Up late this time and only did S90 Tabata, a cardio/core workout based on the tabata rule of 20 seconds on, 10 seconds off.
Wed: S90 Ult Ball + 13K easy
Switched my Thursday off for today cause I have to work this Thu. Was doing all sorts of stuff this morning and time flew by. Didn't leave the house till 9h30. By then it was already 19C. Yikes! Did an easy 13K, but my breathing was out of whack the whole time Had to stop regularly to catch my breath. Added on S90 Ultimate Ball, which is a core workout with the stability ball.
Thu: S90 S/Arms + 7K easy
Nice, cool morning. Nice pace, great 6.8 kilometer run. Did a little interval training in the middle. About 10 steps with my R-foot fast, than 10 steps recovery jog. I'll admit at some point I wasn't sure whether I was counting steps or just counting to 10 I did that for about 1.5 kilometers. Then continued with my easy run. No time for UB. I promise I'll do it tonight after work
Fri: S90 Cardio +STS Plyo
This morning it was S90 Legs (making up for Tuesday) and S90 S/Arms (making up for yesterday ). My arms were fried! Especially the tricep pushups in the last circuit of 3 ecercises were difficult.
Sat: 5K easy
6.3 kilometer easy run... which wasn't quite that easy. Legs were overall sore from yesterday's LB. Added the S90 Cardio that I skipped yesterday. And after a shower, took both dogs out for a nice 60 minute walk.
Sun: 20K long run
1st half = 1:14:00, including a kazillion stretches, two potty breaks, 1 gel break. 2nd half = 1:10:45, incl.one potty break, 1 gel break and 1 break to give a motor biker directions. Fantastic run. Felt strong all the way to the finish, even while running up the bridge in the last 600 meters. Didn't feel tired at all. Legs felt great. Which surprised me greatly, given all the extra workouts I've done this week. Was a little annoyed that I had to break my rhythm to give directions, but I kept running in place while I did. Felt good that I ran a negative split. Ofcourse, only cause I had to stretch my calfs so often in the first 20 minutes.
Total mileage: 46.4 kilometers/28.83 miles
S90 workouts: did all six of them - C/Ba, S/Arms, Legs, Tabata, Cardio and Ult Ball.
DutchieRun the day, or the day runs you.
Thanks for letting me jump in Leslie.
Hi all. This week I have a plan that calls for 1 Steady State Run (done on Monday), 1 Tempo Run (Thursday), and if time allows, a long Run on Saturday. Everything else is easy or recovery. Work and weather are cooperating - beautiful weather so far (as of Wednesday morning) and no travel in the schedule all week.
Monday....................6.25 including 4.0 at Steady State; pushups and squats.
Tuesday...................4.75 including 2.5 easy
Wednesday..............6 to 7 including 4 to 5 easy; pushups and squats.
................................Ran 6.0 that included a 5-mile progression. Ixnay on tomorrow's tempo workout.
Thursday..................3.5 mile tempo run
................................4.5 including 3*1.0 mile Cruise Intervals with 4:00 full recoveries, 1/4 mile jog/rest.
Friday......................4 recovery 5.75 including 3.75 easy
Saturday..................11.3 mile long run
Sunday....................0
Total Plan.............36 +/-
Execution..............38.6
Monday 1.2 hours weights
Tuesday 3.7 miles
Wed 1 hour weights
Thursday 3.5 miles 42 min.
Friday 1 .2 hours weights
Sat 5k 33:06 2nd AG 1 mile warmup cooldown total 4.1 miles
Sunday 0
totals 11.3 miles 3.4 hours of weight training