[JAMES PIETERSE]

Week 7 of my 16-week program:

Sun: strength
Mon: 3-miles
Tue: 6-miles
Wed: strength (upper and abs)
Thu: 4-miles pale
Fri: 3-miles pale
Sat: strength (upper and abs)

Total: 16-miles

It appears to be a low-mileage week because the long run shifts from Saturday to Sunday. So even tho I end the week with 16-miles, I run a 10-miler the following day.

[DoctorTOneery]

Patty, can I jump in and ask u something?

what are the best stretches for before and after running?

I'm starting (couch to 5k) in ernest tomorrow (hope it stays that way.. :wink: ) with my niece and need to check what to do before and after.

Thanks !

[Brutton]

PH, I don't usually stretch much before the run, but I do walk for about 5 minutes to warm up and another 5 minutes to cool down afterwards. After the run is when I do my stretching.

Here are some tips:
http://www.runnersworld.com/home/0,1...e=RunnersWorld

I have trouble with my heel and calves, so I make sure to stretch them well. It's so, so important to stretch. Even your shoulders and back.

I've also found that I do so much better when I strength train a couple of days a week.

Good luck !

[adarmaSen]

Sunday

Video

The Firm: Firm Cardio (contains almost no cardio at all, except 3 short routines that hardly get the heartrate up - it's really a strength video). 60-minutes.

The Firm: 5-day Abs 6-minutes.

[milfovoxapl]

Hi Thanks Patty!

I've a stretchie at home so can use that to stretch out after, but will be walking up to my nieces and then doing a 5 min warm up, so that should total about 10 min walking prior to running. Was hopping this might be ok.

[Fainnamoony]

Monday

3-miles on the treadmill. Without going to work today, I just couldn't get up early enough to run before hubby left. Mentally, I knew it was just a 3-mile run, which I could do on the treadmill.

My thigh is still pretty sore. I took a couple of ibuprofen. That 6-miler in the morning will be tough tomorrow, since I won't have much time for ibuprofen to kick in.

PH, good luck

[nretdjuend]

Tuesday

6.00 miles
1:07:32 (11:15/mile)
15F

Thigh still really, really sore - 2 ibuprofen

[xqdrocherz]

Wednesday

I skipped the strength training this morning, as I can barely walk on this leg. I need to rethink my schedule. I have just enough time to train for the April 25th marathon, but I really need to rest this leg.

hmmm ...

PM
I did 15 minutes upper body and 10 minutes abs. Hot compress on my thigh

[Quonuttott]

Thursday

I think I'm officially sidelined. I can hardly walk and have been applying heat and ice. I think it needs rest.

I'm really hoping to be able to do my long run on Sunday.

[seooptiman]

sorry to hear u've a sore leg, and hope the rest does it good soon.

[inofindy]

Friday

It's still so sore! I'm really hoping I can get back on track. My schedule really starts getting tough. I'm concerned with taking a week off, then running that high of mileage. I really want this to heal, tho.

PH, I'm running vicariously thru you now

[bug_user]

hehe wish I was strong enough to support you !

Have been really ill for over 24 hrs now and still rough.. won't complete this week unless able to tomorrow.. just as well i was planning on repeating it anyhow.

Just want to be able to not feel sick and have some energy back..

[RerRoktoido]

Saturday

15 minute upper body - The Firm: Body Sculpt
20 minute abs - Abs of Steel, intermediate and bonus workouts

Week totals:

Running: 9.0 miles
Strength Training: 2h 05m 00s

PH, hope you're feeling better!