Weekly Run and X-training thread w/ Oct ...

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32 Replies Last post: Oct 7, 2007 8:54 PM by DaveinAA035 1 2 3 Previous Next

nowor2

83 posts since
Jul 29, 2007

Dec 26, 2007 10:14 PM

Weekly Run and X-training thread w/ Oct 7

Was the last week of Sept a good one for everyone?

Cross training Awards
Tag for beer, which seems to have led to a PR 5 K

Lab Duck who is suffering thru rehabbing his AT so plays golf in rain and hail then lists tail gating!!

Choovie what do you think?

Summaries for week w/ 9/30

Better than yesterday ? 47 miles cycling, 14.5 miles running, Daylight and weather affecting biking
choover aka The ENFORCER- 25.65mi, + yoga and Pilates and thanks for the whip cracking
Dark Horse - 21 miles, 46 elliptical miles, stretching, 300 pushups, 200 situps, weights, 400 bench dips and hip excercises
DaveinAA-Rehabbing AT: 8550 yds (4.9 mi!!!!) swimming
dshclio- 10.4 miles M and Tu then son's wedding took center stage as it should!
Econo- 15.2 miles + rowing, spinning + nuthin'
Elaine3112- 40 miles + weights + rest 17 miles on Sat
Flying Finn- resting
goofyguy1958- DNP2
hally ? running 3.2 miles, biking 139.5 miles, Stair Master 20min, weights 2hr, walking 6 miles Congrats on your Century Bike Ride
holly4874 ? 42.8 miles + weights and abs Good health has returned
Ileneforward- 50 mi running, 7.5 mi walking
Janie b good-12.6 mi Great to have you back. Stressful 2 months trying to sell house and build condo. All will fall into place now that you're back running and the weight will disappear!
JJJessee- 39.2 miles
jura- Healing vibes
Labduck- No running wk 5, lawn moving, bike, golf in rain and hail, swim tailgating???
lyndenrunner- 18 mi
mariposai- 21 mi as temper tantrum begins
mrpat - 45.06 mi, 515 arm curls, 1360 crunches, and 360 back extensions 4 planks Good feeling 20.27 mi run on Sat.
Mustang Sally ? DNP2
nowor2- 13.5 mi + stretching
Opie- 33.4 miles, 2.25 walk
pfriese- 31.1 miles + travel + rest Tapering down to Chicago
Rindaroo- DNP
Road Hawk ? DNP2
RunsTheBitterroot- 37 mi w/ 21 on Sat. Well done, Larry
Sans Souci- 32.5 mi + core/plyo class She's back posting!
soot- 43 miles ? 26 on Sun
Soundrunner ? DNP3 -
tagcaver ? 39 miles with weight training 2x + beer which led to a PR 5K (22:22) Well done
Tetsujin30 ? 0 run, heavy into tapering w/ jura for bellymary
tomwhite ? run 120min + smart rest + x-mowing Hip is improving.

MISSING YOU (3 missed weeks will put you on this list, but all it takes is one post to move right back up!)
wildebeest (rehab til Sept), smpankowski, twocat, fjordrunner, vanessa40, cajohnson5, egrd, Soundrunner

http://This message has been edited by nowor2 (edited Oct-01-2007).

nowor2

83 posts since
Jul 29, 2007

1. Sep 30, 2007 4:38 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Ahh fall. The week started cool, had a hot sweaty middle, and a cool end.

Fourth week of healing broken ribs. It's slow but headed up.

Mon-4.5 mi
Wed-3 TM miles
Fri-6 mi

Sun- easy yoga class

Summary-13.5 mi + daily 30 min traction stretch routine + yoga

Dark Horse

1,684 posts since
Oct 9, 2005

2. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Thanks, nowor.

This week:

Mon - 7 miles on the treadmill
Tue - nothing
Wed - nothing
Thu - nothing
Fri - 50 pushups, 50 situps, 2.25 miles running
Sat - stretching, 150 pushups, 150 situps, 200 bench dips, hip exercises, 30 squats, 30 leg presses @ leg, 30 leg curls, 2 miles on the elliptical, 3.75 miles on the treadmill
Sun - 7 miles on the treadmill

Totals - 20 miles running, 2 elliptical miles, 200 pushups, 200 situps, 200 bench dips, hip exercises, weights

Not as good as last week, but a better than average week for me.

Dark Horse

------------------
I'm a dark horse, running on a dark race course

http://This message has been edited by Dark Horse (edited Oct-08-2007).

mrpat007

249 posts since
May 27, 2004

3. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Thanks and good job nowor, now you are an young pro at this.

Here is the plan for the week.

<pre>
Plan Actual

Monday 3 4.8, 500 C, 120 BE, 2 P
Tuesday 5 9.16, 180 Arm Curls
Wednesday 5 500 C, 120 BE, 2 P
Thursday R 7.47, 180 AC
Friday 6 4.14, 520 C, 120 BE, 2 P
Saturday 16-18 21.75, 180 AC
Sunday 8 4.25, 500 C, 100 BE, 2 P

Total 43 49.57, 2,200 C, 460 BE, 540 AC, 8P
</pre>

I am feeling kinda crunchy. We are at Bethany Beach and I don't really like sand all that much but the weather and ocean are great.

http://This message has been edited by mrpat (edited Oct-08-2007).

tomwhite

1,997 posts since
Dec 14, 2007

4. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

...nice job norwor//........hip is 85%........and am ignoring LARGE DOG in my garage....
........what could possibly go wrong??
-------------------
SUN--------------50min heavyhands run
mon--------------rest
tues..............20min versaclimber------NOT GOOD

================sidelined for 7-days Doctor's Orders////
=====my plans came to naught=====

or at least half of a naught///////

wed...............naught
thrus..............naught...plus 20min x-bike---mebbe OK
fri...................half of naught
sat.................naught
=======
total
run----50min
xtn----40min
zippo on the rest.............oin't-k'er........

.

http://This message has been edited by tomwhite (edited Oct-04-2007).

mariposai

821 posts since
Dec 14, 2007

5. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Thanks nowor2

Last week: 21 miles plus 3 hiking miles with fjordrunner and 2 hours of weights, and stretching workouts

This week:

Mon - Taper
Tue - Taper
Wed - 3 miles
Thu - 4 miles
Fri - Taper
Sat - 2 pink thong miles at boomer's reunion
Sun - Marathon Day!!!! 26.2 miles

Total: 35 miles

http://This message has been edited by mariposai (edited Sep-30-2007).

hally

1,211 posts since
Aug 14, 2007

6. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Greta job nowor. Not much running last week but plenty of cross stuff for me.

This week
Sunday-recovery bike ride half hour
Monday=stairmaster 30 1 hr weights
Tuesday=off
Wednesday=run 3.2
Thursday=run 2.5 weights 1 hr
Friday=run 2.5 weights 45 min
Saturday- bike 36.88 miles
totals
Running: 8.2 miles
Biking: 42.9 miles
Stair Master: 30m 00s
Weight Training: 2h 45m 00s

Barb

http://This message has been edited by hally (edited Oct-08-2007).

tagrunner

112 posts since
Oct 13, 2007

7. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

<pre>

Plan Actual

Monday weights weights
Tuesday 6 7
Wednesday Weights + 7 abs + 6
Thursday 7 4
Friday Rest Rest
Saturday 10K Race + 8 10K + 9.1
Sunday 6 6

Total 40 miles 38.3 miles

</pre>

------------------
Tag[/URL" target="_blank">

PR in 10K race with 47:57. Second in AG.

http://This message has been edited by tagcaver (edited Oct-07-2007).

janie b good070

61 posts since
Oct 7, 2005

8. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Plan for this week:

Sun: run (7 miles-- done)
Mon: rest
Tue: run (3 miles-- done)
Wed: rest
Thur: run (0 miles-- missed run-- not feeling well)
Fri: rest
Sat: run (4 miles hill work-- done)

TOTAL: 14 miles running

------------------
Goodness is its own reward. For more tangible outcomes, you need to try badness... janie[/URL" target="_blank">

http://This message has been edited by janie b good (edited Oct-06-2007).

lyndenrunner078

421 posts since
Dec 14, 2007

9. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Thanks Nowor,

Mon-Rest
Tue-Rest
Wed-10K@8:02
Thur-Rest
Fri-4m@8:12
Sat-Rest
Sun-13.1@8:56 I am the walrus!!!

Total=23.3 miles

------------------
Gordon
My Profile[/URL" target="_blank">

http://This message has been edited by lyndenrunner (edited Oct-07-2007).

Elaine3112

400 posts since
Dec 14, 2007

10. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Hi nowor and thanks. First marathon only 2 weeks away now and I'm getting excited!

This week's selection:

Monday: Weights
Tuesday: 5 miles
Wednesday: 4 miles
Thursday: 5 miles
Friday: Rest
Saturday: 10 miles
Sunday: 3 miles

Total: 27 miles
All done.

http://This message has been edited by Elaine3112 (edited Oct-07-2007).

evryday

309 posts since
Dec 14, 2007

11. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

My intended schedule for the week:

Mon....weights/stretching...........Mon...weights/stretching
Tues...4 miles easy...................Tues...4 easy miles
Wed...3 miles light speed work...Wed...3 miles total intervals
Thurs..rest ...............................Thurs...rest
Frid....3 miles easy...................Frid...didn't get it done
Sat....weights/stretching............Sat...still didn't get it done
Sun...6 mile easy..................... Sun...6 miles...got it done

------------------
Remember rule #6

read my running blog[/URL" target="_blank">
My User Profile[/URL" target="_blank">
My running log[/URL" target="_blank">

http://This message has been edited by evryday (edited Oct-07-2007).

Sans Souci027

1,204 posts since
Sep 9, 2005

12. Oct 1, 2007 4:41 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Did your ribs enjoy your yoga class yesterday, nowor? Hope so.

Labduck, GL and (I hope I hope) good news with the PT. DaveinAA, you too (when is your PT visit?)
(((Flying Finn))) (((Jura)))

M - 2kEZ, 25 min.@4:20/k, 2kEZ - Done 6.2 miles Tempo: 4:22
T - gym
W 2kEZ, 10x150m hill repeats (10k intensity), 2kEZ
T - 40 min. EZ, 4x30sec strides
F - On the Road Again
S - 30 min. EZ
S - 26.2 "controlled" run
-----------------------------------------------------------------

Total:

Econo011

1,459 posts since
Dec 14, 2007

13. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Yay nowor!!

...........Inevitable......Actual

Mon....dither............dithered
Tue.....fret...............fretted + 4 peppy miles
Wed....worry...........worried
Thu.....stew............stewed + 2 EZ miles
Fri.......obsess........obsessed
Sat......freak...........freaked with pals in Portland!

Sun.....26.2............25.2 + 1 mile walking

Total 31.2

http://This message has been edited by Econo (edited Oct-07-2007).

KarlRysted

314 posts since
Nov 2, 2007

14. Dec 26, 2007 10:14 PM

in response to: nowor2

Re: Weekly Run and X-training thread w/ Oct 7

Stop that, Econo. Reeelaaax. Here's my plan:

Day...............Plan..............................................................Actual
Monday.......1 hr. easy with 4-6 strides
(with mp3, "A" Bomb in Wardour St. by The Jam)=5.6 mi.......done-6 mi.
Tuesday......3 mi. tempo, sliced in fourths and served up
in an easy run sandwich for 7 mi...................................done-3 tempo, 6.1 total
Wed...........40-50 min. easy with 4-6 strides=4.6 mi.......done-4.73 mi. run, 0.75 mi. walk
Thursday.....30 min. easy with 4 strides=3 mi.................done-3.11 mi.
Friday.........0-30 min. easy=0-2.6 mi...............done-zilch-that's different
Sat.............30 min. easy-I ain't wearing pink flip-flops
thongs, whatever-2.6 mi................zilch
Sunday.......26.2 mi. hopefully at PR pace!..................done

Totals.........49-51.6 mi..................46.14 mi. run, 0.75 mi. walk

------------------
My Profile[/URL" target="_blank">

http://This message has been edited by Opie (edited Oct-07-2007).

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Weekly Run and X-training thread w/ Oct 7

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