Long and Less Long Runs: 4-16 to 4-22

[KSH]

I am not running today, but figured I would start the thread. Here is how my week is looking:

April 16 - 22
From my coach: Mike Plumb- www.trisports.org

MONDAY
Swim workout #1B

TUESDAY
4 mile easy run (No riding, raining today)

WEDNESDAY
6:00 AM Spin Class

THURSDAY
3 mile easy run - Will see how my legs are feeling.

FRIDAY
OFF

SATURDAY
Play Tri Sprint
500m swim, 10 mile bike, 5km run
My first tri of the season. It's a "C" race for me though. I'm just going to g out there and have fun.

SUNDAY
Volunteer at the Play Tri 1/2 IM from 6 AM to 10 AM.
20 - 25 mile easy ride

[limewave]

Alrighty, here's my schedule:

MONDAY
run: 3.5 mile hill repeats
bike: 13 miles towing dd in burley
strength: 30 minutes

TUESDAY
bike: 40 min intervals on trainer
run: 4 mile easy pace
strength: 30 minutes

WEDNESDAY
calisthenics: 45 min stretching and strength

THURSDAY
run: 45 minute speed work
bike: 35 miles hard group

FRIDAY
rest

SATURDAY
run: 8 or 10 miles
strength: 30 minutes

SUNDAY
bike: 13 mile mountain bike

So, I've been in PT for a back injury. I screwed it up back in december when I had a bad mntn bike crash. I can't bend forward for the life of me. My PT told me this morning that my body may just not be built for aggressive workouts and that I might have to ease up on my training I guess I'll have to see how this race season goes, but if my back doesn't get better, this might be my last year of racing And I was just really starting to get into it too I'm so disappointed

[kelownagirl]

I don't have a lovely schedule like you ladies but I am trying to run 5km, 2X a week. (And ride 20-40 km 3 times a week or more.)

I ran 5km again today. 30:03 This time I did part of it up a small hill and thought it would slow me down but overall it didn't.

So that's 10 km for this week so far.

[Running Mommy]

Monday: Consume as much fluid as possible in the form of a milkshake
Tuesday: Consume Ice cream- mint chip TYVM!
Wednesday: Eat that easter candy that you saved until after the race
Thursday: Raid the leftovers in your sons basket
Friday: Go to Cheesecake factory for that meal that you've been waiting for until after the race
Saturday; Go on a diet, because there is no way that you burned THAT many calories on Sunday!!

[colby]

Running plan for the week...

Tues 4.5mi
Weds intervals (8x400)
Thurs 3mi
Fri rest
Sat 4mi
Sun 9mi

Following a Hal Higdon plan this time... we'll see how it goes. It seems there are no hills in his plan, though, and I'm running a hilly 12k and a hilly-ish HM. Maybe I should substitute some of my interval days with hill days, or trade off? Tuesdays trade off between tempo runs and intervals, maybe I should run some hills in my tempo run or just substitute hills entirely for intervals or something. Hmm.... mix and match?

[colby]

I'm jealous. I love mint chip!!

[kelownagirl]

OK, I subscribed to beginnertriathlete.com.

I waited for quite a while and didn't get a reply with my password so I must have given them the wrong email addy. Today I signed up again with a new name and it worked right away. I'm not sure if I'll like it more than coolrunning or not. We'll see.

I am Kelowngurl (with a "U") if anyone wants to add me as a friend.

[Grog]

There we go again.

I didn't stop running (threw in a 10K race last Sunday, along with 54000 other runners on the streets of Vancouver) but it was hell while I had to finish three major papers for today. Now that this is behind me, I just feel so relieved, even if my legs are still toast from Sunday I feel like running tomorrow morning will be a breeze.

So the running plan for the three more weeks before my half-marathon May 6th:

Run Tuesdays 40min, Fridays speedwork of some sort, and Sunday long runs but nothing longer than 15 km until race day. We know we can do it, now let's not get tired and keep those legs for CYCLING!!

Maybe I'll throw another one in, on my own, with my MP3 player. I like running to disco music instead of conversation about social theory.

[rocknrollgirl]

There has to be a level at which you could train and still race. I do not know what you are training for specifically. You probably posted it, but I can hardly remember what I am training for!

Is there a way you could take a step back. Take it down a notch?


Ruth

[KSH]

OK, I subscribed to beginnertriathlete.com.

I waited for quite a while and didn't get a reply with my password so I must have given them the wrong email addy. Today I signed up again with a new name and it worked right away. I'm not sure if I'll like it more than coolrunning or not. We'll see.

I am Kelowngurl (with a "U") if anyone wants to add me as a friend.

Awesome!

I'm KSH on BT!

[KSH]

Sports
Elliptical Training

Sport comments: Got on the elliptical for 32 minutes or rather... 3 miles.

It kind of hit me that doing the elliptical this week might not be the *best* idea. My body isn't use to it. I can see my thighs being sore from it.

My feet were completely numb by the end of it.

I then hopped on the treadmill for 1 mile of running



12m
1.00 miles
12m /mile


Got on the treadmill for a slow run. My legs hurt, but as always I pushed through it.

It's suffering I'm use to.



.

[Wahine]

One hour. 6.84 miles with some good interval work. Now that I've done my taxes I suddenly feel sooooo light and fast.

[kelownagirl]

Awesome!

I'm KSH on BT!

OK, I figured out how to get into my proper name kelownagirl account.

How do I add/view friends?

[tattiefritter]

I appear not to have updated for a couple of days. Was still not feeling 100% yesterday and realised when getting ready that the battery in my footpod had died so I couldn't possibly go out and do a longish run and did 5 easy miles instead . It was a little weird running without distance/pace data as I've got so used to it but did the 5 miles at 9mm pace keeping my HR down all the time. I was very hungry throughout the whole run so my calories are obviously still lacking.

Today I felt a bit better and with new battery in footpod (instant motivation, its amazing) set off to do some intervals, had a two mile warm up where I felt quite sluggish then 5 x 2mins with 2 min recoveries (was supposed to be six but I forgot, oops ) aiming for 7:30mm pace which I generally managed, then 2M to "cool down". The intervals really woke me up and I really enjoyed them, just a bit annoyed about missing the last one as I was convinced it was supposed to be 5. The cool down wasn't much as I was sheltered from the wind and was boiling in the sun and couldn't rein in my pace from the intervals - which is why I love them so much . 6.2 miles (10K) basically at 8:34 mm average.

My plan is to do 7 miles tomorrow easy, will no doubt feel hard as will be third day on the trot for running, then bike to work on Friday and Saturday off as at a family do.

[KSH]

OK, I figured out how to get into my proper name kelownagirl account.

How do I add/view friends?

All right, once logged in:

Go to Control Panel (typically on the left-hand side of the screen on the home page)

Click Edit Your Training Settings.

On the right-hand side of the screen you will see where you can enter "Friend #1-#60.

Put in KSH.

Click Apply at the bottom of the screen.

Then, when you view your Training Log, look for a red number next to "Inspire Me". It will be to the far right of each day listed.