Tuesday Dec. 10<br><br>
AM 5 minute warmup, 30 minutes of 15 seconds on, 15 seconds off, 10 minute<br>
warmdown, indoor track, on = 5:20-5:30 pace<br><br>
Wednesday Dec. 11<br><br>
AM 8 miles @ 8-8:20 pace
<i>(Dabbing <span style="font-size:smaller;">Patchouli oil behind ears, checking out flower in hair in</span> Jim24315's trophy case, straightening out wrinkled hemp running shorts. Deep breath ...)<br><br></i>Peace. Hi. Raider here yet? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/uhoh2.gif" style="border:0px solid;" title="uhoh2"><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
I said I wouldn't enter the 50/50 at CR until I'm legit (and I won't); I didn't promise the same thing here. Just wanted to welcome you and put up the bead curtain and macrame wall hanging and make you feel comfy.<br><br>
Euphoric! There's a foodie thread here too. You'd like it.<br><br>
FTR, I did <i>run</i> 26 minutes today. Like Euphoric, I've been on the mend (with a calf tear).
Good stuff Fred!<br><br>
Today - 1 mile walking warmup at 4%, then 5 miles easy on the TM, followed by a half mile walking cooldown. Stretching the piriformis both before and after.<br><br>
Tomorrow - supposed to be 8 miles with 5 by 600 meters at 5k pace. It will have to be on the TM again, as we are expecting 35 cm of snow tonight and snow every day for the next week. Maybe I should XC ski instead!
Hello Fred <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
Found out today that my rotator cuff surgery will be Jan 23. so I will be able to run the half in Carlsbad on the 20th, but Surf City on Feb 3rd is iffy.<br>
I only did crosstraining today.
Sorry to learn about the setback, Ilene, but good that you are getting it taken care of. What about the hip? How's it going with that one? Maybe the cuff surgery is a blessing in disguise--it will force you to rest the hip.
1 mile walking warmup at 4%, 8 miles on the TM with 5 by 600 meters at 5k pace, and 0.5 mile cooldown walk at 4%. Intervals were 3 min at 8:00 followed by 3 min at 12:00. I could have done more, so it was a good workout.<br><br>
Tomorrow is supposed to be a day off, but I'll likely head out for a couple of easy miles.
4 days in a row.<br>
Su - 1hr 7M<br>
M - 7M with 3x1M<br>
T - 31min tempo<br>
W - 1hr 7.5M<br>
Fri swim and run.<br>
Sun race 5k (if the weather holds).<br><br>