Point to Ponder: Are people more violently opposed to fur rather than leather because it's much easier to harass rich women than motorcycle gangs?
Good work last week, folks -
pfriese - 59.7 running miles
Dutchie - 22.6k running, 26k bikng, lower body - 1x, upper body - 4 muscle groups, abs - 2x
Tsunami -3.5 pain free running miles, 76 min swimming, geocaching (= xtraining), kayaking, eating good stuff
Erika - 43.4 miles running and 3.6 miles walking; new 5k PR too!
Stumpy - 10.9 miles running, 30 min ellipticalling, yoga-ing, pumping
Shadowrunner - 21 miles for week [low]; almost 2 hrs free weights, 40 mins core excercises: 420 push-ups. hour of swimming
fatozzig - 29.32 miles, 40 min core/upper body
Leslie Living and Running Behind the Redwood Curtain -------------
Trail Runner Nation
Sally McCrae-Choose Strong
Bare Performance
Mon - Rest
Tues - 4 miles ------------------------------------ 4 miles - 1 EZ, 2 RP, 1 EZ, 9:40 ap with a good climb in the middle of M3
Wed - 3 miles ------------------------------------- Nope. Laziness prevailed
Thurs - 3 miles ----------------------------------- 3 EZ miles, 10:40 ap
Fri - Travel -----------------------------------------
Sat - SOB 50k Trail Run ----------------------- 50k/31.06 miles. Not pretty, but it got done.
Sun - Travel ---------------------------------------
Totals: 7 EZ road miles, 31.06 trail race miles
Good Morning everyone, and thanks Leslie for starting us up for the week. Did you all have a great 4th of July? Too much food and lovely fireworks? Have a great week everone!
Since I missed my long run on Sunday due to tummy trouble, my schedule this week will look a little different.
Mon: 10K easy run
Tue: LB + UB + abs
Wed: 10K easy run
Gorgeous morning. Had to talk myself out of bed this morning. Those darn vuvuzela's kept me up till after midnight last night. But after the first coffee, I felt much better. Was out the door late though. Somehow I seem to move in slow motion on 4.5 hrs of sleep. Or maybe time is moving faster than I am?
Nice 11.5 kilometer run. Moving like a machine. Been a while
Thu: LB + UB + abs
This morning I started with UB: triceps and biceps (30 min). Then a LB w/o with traditional exercises alternated with plyo exercises (40 min). If your interested, it's called STS Plyo legs.
Ran out of time for abs/pushups. Will do those this afternoon (half day at work).
Fri: 10K easy run
Another gorgeous morning. At 6AM it was 18C already, with barely any wind. Not even on the dike, sigh. But it was doable. That, or I'm acclimatising (is that a word?) to the warmer temps
Nice 10.3K run, 20 seconds slower than on Monday, despite a few walkbreaks. My legs felt a bit tired. Must've been the LB w/o I did yesterday.
Sat: 3K run + 20min LB + UB + abs
At 5AM it was already 19C. Despite the high temps, I had a very nice 6.5K run this morning with Spooky. Then did a bit of pruning in the back garden, followed by 20 min of LB floor ex with ankle weights, a 10 min ab w/o on the stability ball and 15 min. of shoulder work to finish it off. After a shower I took Spikey&Spooky out for a nice 2.5K walk. Spike was bothered by the heat though.
Sun: 2h10 long run (hopefully 18-19 kilometers)
We've had torrential rains last night. And this caused a very high humidity as the sun came out and the air warmed up this morning. It was a very tough run. I had the same breathing problems I had a few weeks ago. Even when I was standing on the dike, facing the wind, it still felt like I couldn't get enough air in. However, I managed to finish my run, though I cut it short by 160 meters at the end cause I wanted to get in the shade asap by then. The aim was a 2h20 run. But because I was standing around waiting for Spooky while she was splashing thru huge rain puddles, I figured I should add at least an extra 5 minutes. So I did meet my running goal for today. And it turned out I ran more miles than I thought I did: 19.65 kilometers. Hopefully next week I can run more miles in the same time, cause this was awfully slow!
Total running mileage:58.4 slowish kilometers
Total biking mileage:2x5 fast kilometers on my hybrid
LB:3x
UB:3x (hit each muscle group once)
Abs:2x
Except for the abs, I stuck to my training schedule for once
DutchieRun the day, or the day runs you.
Dutchie, we'll be rooting for Netherlands on Sunday!!
I'm hoping to start really building up this week. Need to get some serious hills under my belt for my hilly trail run on the 25th.
Monday: 4 hours of weeding the garden after a full morning of laundry and filing
Tuesday: 9.1 miles run, .35 mile walk, more weeding
Wednesday: 10.1 hilly miles, 8:14 avg pace, .3 mile walk
Thursday: 6 mile progressive pace run, starting 8:30, last mile @ 7:26, then a .6 mile walk up the hill
Friday: 3.6 miles, mostly easy with some trails, .5 mile walk
Saturday: 11.4 miles of hills; a lot of the same route as Wednesday; .4 mile walk
Sunday: 13.5 miles, 8:05 pace; too fast and I crashed hard after 10 miles. I'm a slow learner.
Totals: 53.8 miles run and 3.7 miles walked plus gardening and housework (hey, I do it infrequently enough that I count it when it happens!)
The Shirtless Wonder
thanks Leslie.
Miles run: 25.6
Free-weights: 2.25
Core excer: 1 hour 10 mins; 630 push-ups
1 hr swimming.
Joe Suder
Nulla camisia et nulla problematum
Trails are hard!
Thanks for the totals, Leslie. Have a nice easy week and enjoy your 50K.
Now that I've built a decent base, I want to start trying to get a little faster for a mid-August 5K. We'll see what happens. Just need my stoopid foot to cooperate. It's getting sore on the ouside, center and I thought had gone away, but hurts again this morning.
Mon: yoga. Several hours of yard work x-t.
tues: 4 miles. 3.1 in just under 29:00--last mile at 9:17 pace.
Wed: X-T. Picked up a 46 lb bag of dog food a couple times. Does that count?
Thur: 4-5 easy miles. 3.8 in a little better than easy pace--9:25 avg. And a LOT of sweating.
Fri: rest.
Sat: TBD. Moved a couple of docks and a few shutters. not quite pump class.
Sun: 5-7 miles with a few hills.
Need a fast half for late fall. Then I need to actually train for it.
Thanks Leslie.
M - 8 miles T - 10.6 miles W - 5 miles Th - rest day F - travel day Sa - 5.5 miles Su - __________________ Total - Paul
Paul's blog
The trail run is the Gold Discovery Run, starts up by the Fort Knox gold mine and runs on old mining roads/trails and can be very muddy, but last year dust was more an issue. The last few miles are on roads, with a two mile screamin' downhill near the end. I love this race. 16.5 miles total, free beer and burgers at the end. I'd love to PR it this year but will need better than 2:13 to do that. Here's the web site if you want to check out the profile of the course.
The Dovenator
Monday: rest
Tuesday: 8 miles
Wednesday: 8 miles
Thursday: 10 miles and weights
Friday: rest
Saturday: 6 miles including 1st Masters Woman at a small town 5k
Sunday: 3 miles
Total: 35 miles
"it's just like having fun, but different"
Me too!!! All four of my grandparents were born in Holland so I guess I come by my rooting honestly.
great word play!
Awww, thanks you guys. Let's hope for once the Dutch team wins Though I'm afraid if they do, there won't be too many people at work on Monday.
So nice to see Dove come join us here! Nice job on the 5k there, missy!
Well it was no PR, but I'll take it given I have done absolutely no speed work since September.
I did the race as an attempt to connect with my local running community. I know exactly 2 (count 'em....two) local runners. All my running buddies are either Maniacs, cyber friends or ultra runners I've met elsewhere.
It's weird to be recognized at events across the country but no one in my hometown knows me
Anyone else have a disconnect with their local running community?