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

KSH2010-05-02 05:30:18 +0000 #1
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-


Swim workout #1B


4 mile easy run (No riding, raining today)


6:00 AM Spin Class


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




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.


Volunteer at the Play Tri 1/2 IM from 6 AM to 10 AM.

20 - 25 mile easy ride
limewave2010-05-02 05:36:59 +0000 #2
Alrighty, here's my schedule:


run: 3.5 mile hill repeats

bike: 13 miles towing dd in burley

strength: 30 minutes


bike: 40 min intervals on trainer

run: 4 mile easy pace

strength: 30 minutes


calisthenics: 45 min stretching and strength


run: 45 minute speed work

bike: 35 miles hard group




run: 8 or 10 miles

strength: 30 minutes


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
kelownagirl2010-05-02 05:50:15 +0000 #3
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 Mommy2010-05-02 06:10:58 +0000 #4
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!!
colby2010-05-02 06:32:22 +0000 #5
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?
colby2010-05-02 07:45:09 +0000 #6
I'm jealous. I love mint chip!!
kelownagirl2010-05-02 07:53:18 +0000 #7
OK, I subscribed to

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.
Grog2010-05-02 06:31:50 +0000 #8
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.



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