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Up Topic Communities / Masters / (Retrain Your Brain) WEEKLIES
- - By rungear [us] Date 2006-09-17 8:11 AM
From RW:  "Separate your actual physical need to slow your pace from your mind's attraction to the idea of doing so. Instead of holding onto thoughts like I'm tired or I can't go on much longer, let them pass through your mind rather than turning them over and over again."

http://www.runnersworld.com/article/0,7120,s6-238-244--10212-0,00.html

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While you're here, how about a brain-dump of your workout schedule this past week!
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Parent - - By rungear [us] Date 2006-09-17 8:12 AM Edited 2006-09-17 8:14 AM
Monday, September 11, 2006 through Sunday, September 17, 2006

32.0 miles of fun running (Holy Toledo, 32 miles, you'd think I was training for a marathon. :grin: )   Those daily 4 milers plus a couple of 4+ during the week add up quickly when you log 7 days of running.

Monday, 4.1 miles, covering 3 on the Iron Horse Trail and a 1.1-mile loop through San Ramon Park (San Ramon)

Tuesday, 4.0 miles on the Westside Loop (San Ramon)

Wednesday, 4.0 miles, covering 2.0 on the Iron Horse Trail and a 2.1-mile loop in Dublin Central Park (Dublin)

Thursday, 4.0 miles on the street of (Pleasanton)

Friday, 4.5 miles, covering 2.1 miles on the Iron Horse Trail and 2.4 miles on the El Rio Loop (Danville)

Saturday, 5.0 miles on the Round Hill Country Club Loop (Alamo)

Sunday, 6.4 trail miles on the Ramage Peak Trail (Castro Valley)
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Have a good week.  Run safely!  Have fun with your running.
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Parent - - By rgreen45 [ca] Date 2006-09-17 8:28 AM
Wow ..... 32 miles. You must be plotting something here. What's up .... :wtf:

I'll let you use my BQ if you decide you want to go marathoning next April.
Parent - By rungear [us] Date 2006-09-17 1:21 PM
nothing special in the pipeline for me

my participation in organized events is pretty much dead - at this point i am happy with social runs with local friends

when i completed the 50 states in March, 2005 my motivation for fretting over the preparation, the timing, the logistics, and the training for organized runs died!  i felt it coming for about one year.

give me a 4 to 5 mile morning social run with coffee afterwards and i am a happy camper.

THANKS YOU FOR THE BQ OFFER!   I'm hoping for you to somehow enjoy it!!  :grin:
Parent - - By rgreen45 [ca] Date 2006-09-17 8:25 AM
Dog, I'm even prouder than I was last week.

I put in what lots of folks call a normal week of running. Naturally, it's minimal for an extremist like me but I'm happy to be back in business and rebuilding.

Sun - 3 miles
Tue - 3 miles
Thu - 3 miles
Sat - 5 miles
Total of 14 miles.

My pace varies from 8:45-9:15. I've been doing some type of ab/core exercise every day. While at work, I've been wearing a support belt when bending/lifting and dealing with heavy objects such as the truck tires or brake drums.
Parent - By BobSanone [us] Date 2006-09-17 10:08 AM
Ray you should be proud and happy with that week!

BobS
Parent - By rungear [us] Date 2006-09-17 1:24 PM
you're doing great!

you're on your way back!

run safely!
Parent - - By BobSanone [us] Date 2006-09-17 10:07 AM
Another 40+ mile week for me:grin:
Sun= rest
Mon= 6 easy and wgts
Tue= 6 easy and core
Wed= 6 easy and wgts
Thu= 6 easy and core
Fri= 4 easy and wgts
Sat= 13 easy and core

Total for the week was 41 :grin::cool:

BobS
Parent - By rungear [us] Date 2006-09-17 1:24 PM
another good mileage week for ya, way to go!
Parent - - By NErunner [us] Date 2006-09-17 5:31 PM
It's so nice to see you posting nice running, again...and you are pretty consistent with core and weights, too.
Parent - By BobSanone [us] Date 2006-09-18 3:30 AM
Thanks, I'm very happy with my running right now:grin:
I got slack on the wgts and core work for about 10 days and really felt an impact. I knew that if I am to continue to improve my running I had to get the wgts and especially the core work back on track.

BobS
Parent - - By GrayDave [us] Date 2006-09-17 11:54 AM
Easy week for me:

Mon- 4
Tue - 4.1 (tempo run)
Wed - 3
Thr - 0
Fri - 0
Sat - 6
Sun - 0
Parent - By rungear [us] Date 2006-09-17 1:25 PM
easy weeks are good, too!!  :grin:
Parent - - By JetGirl [us] Date 2006-09-17 3:31 PM
A good week for me - not too many miles, but they were very good ones!  Ran (as long as I get out there in a bit) the miles that I had planned.

Monday:  XT (Pilates)
Tuesday: 5 miles on the track
Wednesday: rest
Thursday: 4 speedy miles with little perceived effort
Friday:  rest/ 2 mile walk
Saturday:  4 miles easy on cart paths - felt great!
Sunday:  (in a bit) 3 easy miles on a yet undetermined route!

Week total:  16
Parent - - By rungear [us] Date 2006-09-17 3:44 PM
"Ran (...................) the miles that I had planned."

Make a plan.  Work your plan.  Your plan will work.

Nice job! :grin:
Parent - By JetGirl [us] Date 2006-09-17 6:59 PM
:cool:  Thanks!  (I did run the easy three..so I was a very good girl!)
Parent - - By NErunner [us] Date 2006-09-17 5:30 PM
Hey, Dog, thanks for the link....interesting.  Once I got to the link I tried to look at some other articles on RW....is it me (which it probably is), or is that site just REALLY slow?

M:  3 ski
T:  6 with 6x440's
W:  3
TH:  Rest
F:  7 at tempo
S:  3 walk
S:  10 running and 2 walk

26 running, 5 walking....3 on the ski machine
Parent - - By rgreen45 [ca] Date 2006-09-17 6:28 PM
It's slow. It's too full of advertising but I guess that's what pays the bills.

Running Times isn't like that.
Parent - By NErunner [us] Date 2006-09-17 9:18 PM
Bookmarked Running Times...thanks!
Parent - - By rungear [us] Date 2006-09-17 7:56 PM Edited 2006-09-17 7:58 PM
re: RW Site  -  Hmmm, I dont' find it slow.  I am using broadband cable.  And it seems to zip right along.

Looks like your Sunday workout was a good one at 10 + 2!

Good luck with your running!
Parent - By NErunner [us] Date 2006-09-17 9:19 PM
Thanks Dog.....I wouldn't call my 10 a good one....but I would call it DONE....and that's a good thing: pbbt:.
Parent - - By MarcRunsSlow [us] Date 2006-09-17 8:39 PM
My first inclination wasn't RW either. :wink:
Parent - By NErunner [us] Date 2006-09-17 9:18 PM
Hey :shocker!:...:cool:.
Parent - By MarcRunsSlow [us] Date 2006-09-17 8:41 PM
Week Ending 09-17-06 on the 3 Day-a-Week +1 Calendar :)

End of Training Week 14 of 16.

Week #1 of Taper.

Remind me to do some shorter hill runs before attempting 15.5 miles! Ouch, that's painful. And still more tough stuff next week. I need a new plan! 

MON . Rest Day
TUE . 5.00 miles . Recovery Run @ 9:37 mpm
WED . 8.00 miles . 7x880's @ 7:01 mpm. 3:30 average
THU . Rest Day . Pick up bike from shop
FRI . 5.00 miles . Tempo Run @ 8:28 mpm with 3 miles @ 8:09 mpm
SAT . 8.00 miles . On the bike again after 6 weeks. Felt good and didn't fall off.
SUN . 15.5 miles . Long Run in the Hills from Hell. 2:40:54:00

Weekly Total= 33.50 miles

Marc
Age=57 . Half-Marathons=11 . Marathons=5

*************************** 2006 ***************************
01/01 . Resolution 6.5 Mile Cross Country Run . 59:33:70
04/01 . Monterey Bay Half-Marathon . 2:05:01:50
04/30 . Big Sur Int'l Marathon . 4:26:25
05/20 . Heart & Sole 10k . 52:14:20
07/04 . Freedom 5k . 24:18:90
07/17 . Wine Country Half-Marathon . 2:11:49:90
Parent - By keithlong_nm (elite kenyan) [us] Date 2006-09-18 5:48 AM
11 total miles for me, marathon recovery week.  Only 2 days of running.  A couple more weeks of low mileage on my schedule, then back to around 50 per week.  Bunch of shorter races coming up later in the fall and early winter.  However, if I run the Lost Dutchman marathon on 2/18/07, thinking of using the Pfitz 18/70 plan and that would start Oct. 22nd.

Keith
Up Topic Communities / Masters / (Retrain Your Brain) WEEKLIES

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