Workout for Week Ending 2/4/07

A good week!

Monday: weights and core work...did a bit more ab work than usual,
felt it Tuesday morning, too


Tuesday: 2.5 miles, hill work

Wednesday: 3.5 miles, easy

Thursday: 2 miles, mid tempo

Friday: no run or workout

Saturday: 8 miles, long run

Sunday: 2.5 miles, easy

Total for week: 18.5 miles
Total for 2007: 85 miles


SFrunner
184/150/140-130

"SFrunner" <bastmag666@yahoo.com> wrote in message
news:1170615521.321125.295920@k78g2000cwa.googlegr oups.com...
>A good week!
>
> Monday: weights and core work...did a bit more ab work than usual,
> felt it Tuesday morning, too
>
>
> Tuesday: 2.5 miles, hill work
>
> Wednesday: 3.5 miles, easy
>
> Thursday: 2 miles, mid tempo
>
> Friday: no run or workout
>
> Saturday: 8 miles, long run
>
> Sunday: 2.5 miles, easy
>
> Total for week: 18.5 miles
> Total for 2007: 85 miles
>
>
> SFrunner
> 184/150/140-130

Your week looks like mine,except I don't have the long runs in yet...;(
Does 4 hrs of skiing count?

Way to go!

On Feb 4, 11:15 am, "determined" <determi...@comcast.nest> wrote:
> "SFrunner" <bastmag...@yahoo.com> wrote in message
>
> news:1170615521.321125.295920@k78g2000cwa.googlegr oups.com...
>
>
>
>
>
> >A good week!
>
> > Monday: weights and core work...did a bit more ab work than usual,
> > felt it Tuesday morning, too
>
> > Tuesday: 2.5 miles, hill work
>
> > Wednesday: 3.5 miles, easy
>
> > Thursday: 2 miles, mid tempo
>
> > Friday: no run or workout
>
> > Saturday: 8 miles, long run
>
> > Sunday: 2.5 miles, easy
>
> > Total for week: 18.5 miles
> > Total for 2007: 85 miles
>
> > SFrunner
> > 184/150/140-130
>
> Your week looks like mine,except I don't have the long runs in yet...;(
> Does 4 hrs of skiing count?
>
> Way to go!-


Sure, it counts. Awesome.

Remember, it's taken me a while to work up to not only 5 days a week
of running and the longer distances. I started out very slowly and
worked my way up slowly as well.

"SFrunner" <bastmag666@yahoo.com> wrote in message
news:1170616921.219914.311400@v45g2000cwv.googlegr oups.com...
> On Feb 4, 11:15 am, "determined" <determi...@comcast.nest> wrote:
>> "SFrunner" <bastmag...@yahoo.com> wrote in message
>>
>> news:1170615521.321125.295920@k78g2000cwa.googlegr oups.com...
>>
>>
>>
>>
>>
>> >A good week!
>>
>> > Monday: weights and core work...did a bit more ab work than usual,
>> > felt it Tuesday morning, too
>>
>> > Tuesday: 2.5 miles, hill work
>>
>> > Wednesday: 3.5 miles, easy
>>
>> > Thursday: 2 miles, mid tempo
>>
>> > Friday: no run or workout
>>
>> > Saturday: 8 miles, long run
>>
>> > Sunday: 2.5 miles, easy
>>
>> > Total for week: 18.5 miles
>> > Total for 2007: 85 miles
>>
>> > SFrunner
>> > 184/150/140-130
>>
>> Your week looks like mine,except I don't have the long runs in yet...;(
>> Does 4 hrs of skiing count?
>>
>> Way to go!-
>
>
> Sure, it counts. Awesome.
>
> Remember, it's taken me a while to work up to not only 5 days a week
> of running and the longer distances. I started out very slowly and
> worked my way up slowly as well.

ARGH! I hate slow! But yes, I know... I guess I'm the hare. I need to be
more like the tortoise.

On Feb 4, 11:25 am, "determined" <determi...@comcast.nest> wrote:
> "SFrunner" <bastmag...@yahoo.com> wrote in message
>
> news:1170616921.219914.311400@v45g2000cwv.googlegr oups.com...
>
>
>
>
>
> > On Feb 4, 11:15 am, "determined" <determi...@comcast.nest> wrote:
> >> "SFrunner" <bastmag...@yahoo.com> wrote in message
>
> >>news:1170615521.321125.295920@k78g2000cwa.google groups.com...
>
> >> >A good week!
>
> >> > Monday: weights and core work...did a bit more ab work than usual,
> >> > felt it Tuesday morning, too
>
> >> > Tuesday: 2.5 miles, hill work
>
> >> > Wednesday: 3.5 miles, easy
>
> >> > Thursday: 2 miles, mid tempo
>
> >> > Friday: no run or workout
>
> >> > Saturday: 8 miles, long run
>
> >> > Sunday: 2.5 miles, easy
>
> >> > Total for week: 18.5 miles
> >> > Total for 2007: 85 miles
>
> >> > SFrunner
> >> > 184/150/140-130
>
> >> Your week looks like mine,except I don't have the long runs in yet...;(
> >> Does 4 hrs of skiing count?
>
> >> Way to go!-
>
> > Sure, it counts. Awesome.
>
> > Remember, it's taken me a while to work up to not only 5 days a week
> > of running and the longer distances. I started out very slowly and
> > worked my way up slowly as well.
>
> ARGH! I hate slow! But yes, I know... I guess I'm the hare. I need to be
> more like the tortoise.-


That's ok, sometimes we have to live and learn. Like me yesterday when
I forgot to change into my running socks and had my cotton ones on. I
now have a nice little blister....grrrrr....

"determined" <determined@comcast.nest> wrote in message
news:zaqdnXdNl9mhrlvYnZ2dnUVZ_sapnZ2d@comcast.com. ..
>
> "SFrunner" <bastmag666@yahoo.com> wrote in message
> news:1170616921.219914.311400@v45g2000cwv.googlegr oups.com...
>> On Feb 4, 11:15 am, "determined" <determi...@comcast.nest> wrote:
>>> "SFrunner" <bastmag...@yahoo.com> wrote in message
>>>
>>> news:1170615521.321125.295920@k78g2000cwa.googlegr oups.com...
>>>
>>>
>>>
>>>
>>>
>>> >A good week!
>>>
>>> > Monday: weights and core work...did a bit more ab work than usual,
>>> > felt it Tuesday morning, too
>>>
>>> > Tuesday: 2.5 miles, hill work
>>>
>>> > Wednesday: 3.5 miles, easy
>>>
>>> > Thursday: 2 miles, mid tempo
>>>
>>> > Friday: no run or workout
>>>
>>> > Saturday: 8 miles, long run
>>>
>>> > Sunday: 2.5 miles, easy
>>>
>>> > Total for week: 18.5 miles
>>> > Total for 2007: 85 miles
>>>
>>> > SFrunner
>>> > 184/150/140-130
>>>
>>> Your week looks like mine,except I don't have the long runs in yet...;(
>>> Does 4 hrs of skiing count?
>>>
>>> Way to go!-
>>
>>
>> Sure, it counts. Awesome.
>>
>> Remember, it's taken me a while to work up to not only 5 days a week
>> of running and the longer distances. I started out very slowly and
>> worked my way up slowly as well.
>
> ARGH! I hate slow! But yes, I know... I guess I'm the hare. I need to
> be more like the tortoise.
Depends what your goal is in the end. Long and slow isn't going to be the
weekly answer if your goal if a mega 800m. But if you are aiming for
endurance races then yes, you can't do all your runs at tempo and still get
to the end.


--
Rachael

176/116/<119

www.justgiving.com/rachaelslondonmarathon>

On Feb 4, 12:11 pm, "Rachael Reynolds" <rachael.reyno...@mac.com>
wrote:
> "determined" <determi...@comcast.nest> wrote in message
>
> news:zaqdnXdNl9mhrlvYnZ2dnUVZ_sapnZ2d@comcast.com. ..
>
>
>
>
>
> > "SFrunner" <bastmag...@yahoo.com> wrote in message
> >news:1170616921.219914.311400@v45g2000cwv.googleg roups.com...
> >> On Feb 4, 11:15 am, "determined" <determi...@comcast.nest> wrote:
> >>> "SFrunner" <bastmag...@yahoo.com> wrote in message
>
> >>>news:1170615521.321125.295920@k78g2000cwa.googl egroups.com...
>
> >>> >A good week!
>
> >>> > Monday: weights and core work...did a bit more ab work than usual,
> >>> > felt it Tuesday morning, too
>
> >>> > Tuesday: 2.5 miles, hill work
>
> >>> > Wednesday: 3.5 miles, easy
>
> >>> > Thursday: 2 miles, mid tempo
>
> >>> > Friday: no run or workout
>
> >>> > Saturday: 8 miles, long run
>
> >>> > Sunday: 2.5 miles, easy
>
> >>> > Total for week: 18.5 miles
> >>> > Total for 2007: 85 miles
>
> >>> > SFrunner
> >>> > 184/150/140-130
>
> >>> Your week looks like mine,except I don't have the long runs in yet...;(
> >>> Does 4 hrs of skiing count?
>
> >>> Way to go!-
>
> >> Sure, it counts. Awesome.
>
> >> Remember, it's taken me a while to work up to not only 5 days a week
> >> of running and the longer distances. I started out very slowly and
> >> worked my way up slowly as well.
>
> > ARGH! I hate slow! But yes, I know... I guess I'm the hare. I need to
> > be more like the tortoise.
>
> Depends what your goal is in the end. Long and slow isn't going to be the
> weekly answer if your goal if a mega 800m. But if you are aiming for
> endurance races then yes, you can't do all your runs at tempo and still get
> to the end.
>

When you have less than a month's time running, slow and not very long
is the answer. Remember, the two times runners are most like to get
injured are when they first start and 8 to 12 weeks into running. It
becomes very tempting to add more speed, more distance. As you know,
running is not a sport for the impatient.

"SFrunner" <bastmag666@yahoo.com> wrote in message
news:1170618020.013163.88280@s48g2000cws.googlegro ups.com...
> On Feb 4, 11:25 am, "determined" <determi...@comcast.nest> wrote:
>> "SFrunner" <bastmag...@yahoo.com> wrote in message
>>
>> news:1170616921.219914.311400@v45g2000cwv.googlegr oups.com...
>>
>>
>>
>>
>>
>> > On Feb 4, 11:15 am, "determined" <determi...@comcast.nest> wrote:
>> >> "SFrunner" <bastmag...@yahoo.com> wrote in message
>>
>> >>news:1170615521.321125.295920@k78g2000cwa.google groups.com...
>>
>> >> >A good week!
>>
>> >> > Monday: weights and core work...did a bit more ab work than usual,
>> >> > felt it Tuesday morning, too
>>
>> >> > Tuesday: 2.5 miles, hill work
>>
>> >> > Wednesday: 3.5 miles, easy
>>
>> >> > Thursday: 2 miles, mid tempo
>>
>> >> > Friday: no run or workout
>>
>> >> > Saturday: 8 miles, long run
>>
>> >> > Sunday: 2.5 miles, easy
>>
>> >> > Total for week: 18.5 miles
>> >> > Total for 2007: 85 miles
>>
>> >> > SFrunner
>> >> > 184/150/140-130
>>
>> >> Your week looks like mine,except I don't have the long runs in
>> >> yet...;(
>> >> Does 4 hrs of skiing count?
>>
>> >> Way to go!-
>>
>> > Sure, it counts. Awesome.
>>
>> > Remember, it's taken me a while to work up to not only 5 days a week
>> > of running and the longer distances. I started out very slowly and
>> > worked my way up slowly as well.
>>
>> ARGH! I hate slow! But yes, I know... I guess I'm the hare. I need to
>> be
>> more like the tortoise.-
>
>
> That's ok, sometimes we have to live and learn. Like me yesterday when
> I forgot to change into my running socks and had my cotton ones on. I
> now have a nice little blister....grrrrr....

Oh my god. I did the same thing last week. I didn't fully understand the
importance of synthetic socks until then...

"Rachael Reynolds" <rachael.reynolds@mac.com> wrote in message
news:g6rxh.216657$QY6.66143@fe1.news.blueyonder.co .uk...
>
> "determined" <determined@comcast.nest> wrote in message
> news:zaqdnXdNl9mhrlvYnZ2dnUVZ_sapnZ2d@comcast.com. ..
>>
>> "SFrunner" <bastmag666@yahoo.com> wrote in message
>> news:1170616921.219914.311400@v45g2000cwv.googlegr oups.com...
>>> On Feb 4, 11:15 am, "determined" <determi...@comcast.nest> wrote:
>>>> "SFrunner" <bastmag...@yahoo.com> wrote in message
>>>>
>>>> news:1170615521.321125.295920@k78g2000cwa.googlegr oups.com...
>>>>
>>>>
>>>>
>>>>
>>>>
>>>> >A good week!
>>>>
>>>> > Monday: weights and core work...did a bit more ab work than usual,
>>>> > felt it Tuesday morning, too
>>>>
>>>> > Tuesday: 2.5 miles, hill work
>>>>
>>>> > Wednesday: 3.5 miles, easy
>>>>
>>>> > Thursday: 2 miles, mid tempo
>>>>
>>>> > Friday: no run or workout
>>>>
>>>> > Saturday: 8 miles, long run
>>>>
>>>> > Sunday: 2.5 miles, easy
>>>>
>>>> > Total for week: 18.5 miles
>>>> > Total for 2007: 85 miles
>>>>
>>>> > SFrunner
>>>> > 184/150/140-130
>>>>
>>>> Your week looks like mine,except I don't have the long runs in yet...;(
>>>> Does 4 hrs of skiing count?
>>>>
>>>> Way to go!-
>>>
>>>
>>> Sure, it counts. Awesome.
>>>
>>> Remember, it's taken me a while to work up to not only 5 days a week
>>> of running and the longer distances. I started out very slowly and
>>> worked my way up slowly as well.
>>
>> ARGH! I hate slow! But yes, I know... I guess I'm the hare. I need to
>> be more like the tortoise.
> Depends what your goal is in the end. Long and slow isn't going to be the
> weekly answer if your goal if a mega 800m. But if you are aiming for
> endurance races then yes, you can't do all your runs at tempo and still
> get to the end.

I would totally love to run in a half marathon next year, then a full the
following year.

"SFrunner" <bastmag666@yahoo.com> wrote in message
news:1170621027.113210.147130@v45g2000cwv.googlegr oups.com...
> On Feb 4, 12:11 pm, "Rachael Reynolds" <rachael.reyno...@mac.com>
> wrote:
>> "determined" <determi...@comcast.nest> wrote in message
>>
>> news:zaqdnXdNl9mhrlvYnZ2dnUVZ_sapnZ2d@comcast.com. ..
>>
>>
>>
>>
>>
>> > "SFrunner" <bastmag...@yahoo.com> wrote in message
>> >news:1170616921.219914.311400@v45g2000cwv.googleg roups.com...
>> >> On Feb 4, 11:15 am, "determined" <determi...@comcast.nest> wrote:
>> >>> "SFrunner" <bastmag...@yahoo.com> wrote in message
>>
>> >>>news:1170615521.321125.295920@k78g2000cwa.googl egroups.com...
>>
>> >>> >A good week!
>>
>> >>> > Monday: weights and core work...did a bit more ab work than usual,
>> >>> > felt it Tuesday morning, too
>>
>> >>> > Tuesday: 2.5 miles, hill work
>>
>> >>> > Wednesday: 3.5 miles, easy
>>
>> >>> > Thursday: 2 miles, mid tempo
>>
>> >>> > Friday: no run or workout
>>
>> >>> > Saturday: 8 miles, long run
>>
>> >>> > Sunday: 2.5 miles, easy
>>
>> >>> > Total for week: 18.5 miles
>> >>> > Total for 2007: 85 miles
>>
>> >>> > SFrunner
>> >>> > 184/150/140-130
>>
>> >>> Your week looks like mine,except I don't have the long runs in
>> >>> yet...;(
>> >>> Does 4 hrs of skiing count?
>>
>> >>> Way to go!-
>>
>> >> Sure, it counts. Awesome.
>>
>> >> Remember, it's taken me a while to work up to not only 5 days a week
>> >> of running and the longer distances. I started out very slowly and
>> >> worked my way up slowly as well.
>>
>> > ARGH! I hate slow! But yes, I know... I guess I'm the hare. I need
>> > to
>> > be more like the tortoise.
>>
>> Depends what your goal is in the end. Long and slow isn't going to be
>> the
>> weekly answer if your goal if a mega 800m. But if you are aiming for
>> endurance races then yes, you can't do all your runs at tempo and still
>> get
>> to the end.
>>
>
> When you have less than a month's time running, slow and not very long
> is the answer. Remember, the two times runners are most like to get
> injured are when they first start and 8 to 12 weeks into running. It
> becomes very tempting to add more speed, more distance. As you know,
> running is not a sport for the impatient.

WELL, I'm impatient! So I guess this will be a double exercise for me. One
in running and one in patience.

>> "determined" <determined@comcast.nest> wrote in message

> I would totally love to run in a half marathon next year, then a full the
> following year.

Yes and all that time away from Usenet would be good for all of us. Of
course, you have a child who would be neglected but, hey, whatever L'il
Miss Determined wants, right?

----== Posted via Newsfeeds.Com - Unlimited-Unrestricted-Secure Usenet News==----
http://www.newsfeeds.com The #1 Newsgroup Service in the World! 120,000+ Newsgroups
----= East and West-Coast Server Farms - Total Privacy via Encryption =----

In article <1170615521.321125.295920@k78g2000cwa.googlegroups .com>,
"SFrunner" <bastmag666@yahoo.com> wrote:

> A good week!
>
> Monday: weights and core work...did a bit more ab work than usual,
> felt it Tuesday morning, too
>
>
> Tuesday: 2.5 miles, hill work
>
> Wednesday: 3.5 miles, easy
>
> Thursday: 2 miles, mid tempo
>
> Friday: no run or workout
>
> Saturday: 8 miles, long run
>
> Sunday: 2.5 miles, easy
>
> Total for week: 18.5 miles
> Total for 2007: 85 miles
>
>
> SFrunner
> 184/150/140-130

Monday: Heavy lifing--squats, sldl, pullups, good mornings, bike 15
minutes (warmup) 45 minutes total
Tuesday: ugh
Wednesday: 40 minutes circuit training (high cardio), 30 minutes jumping
practice
Thursday: 3 mile run, shoulder workout 60 minutes total
Friday: Chest workout/Leg workout 60 minutes

Amy

Monday: spin class (70 min)
Tuesday: spin class (70 min), core
Wednesday: 45 minutes elliptical, lifting
Thursday: spin class (85 min), core
Friday: off from gym, 60 min walk
Saturday: spin class (90 min), core
Sunday: 60 minutes elliptical, core

--
jmk in NC