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Good morning all.<br><br>
I woke up with another rainy day. So off to the trainer I go. The plan is for some step intervals. 53-18 through 53-13, 1 min each at a cadence of 85. I am going to attempt 6 intervals but if I feel I can't make it through the whole thing I will only do a few. This is my first attempt at this type of workout.<br><br>
My resting HR is a little higher than usual. Don't know, maybe overtraining or just getting sick.<br><br>
And I graduated to a 5K runner on KR <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">. Moving on up!<br><br>
Have a good one all.
 

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Good Morning<br><br>
Have a good one Dave. What do the numbers represent (eg 53 13)? Congrats on the 5k milestone <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
Richard - enjoy the day off<br><br>
Florida - Nice effort.<br><br>
Core workout for me today. Feeling a little stiffness in the hip today. I sure hope there are point available for patience on the VRAA.<br><br>
Have a good one everyone.
 

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Good morning everyone. No running for me. Scheduled day off and I need it. Have a great day everyone and enjoy whatever you decide to do.
 

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Lots of activity already - Everyone enjoy their days!<br><br>
I reminded myself that this was suppose to be a bit of a step back week, so I did the minimum work out for today (12-16 miles)<br><br>
12 miles with 3x (5minutes hard / 5 minutes easy) at the end<br><br>
Good running to all -
 

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12 miles doesn't seem minimal Flounder! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
6 for me, some black ice around but I managed not to wipe out. Drivers seemed exceptionally courteous to me when I was in the road (avoiding icy sidewalks), which was a nice change. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Hope you all have a great day!
 

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Morning! I've been absent from these threads for quite a spell (traveling and holidays, etc.) so there are some new faces for me.<br><br>
Good luck with the intervals, Dave.<br><br>
Sparky, way to go on the black ice <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I ran 3 miles last night in the snow while it was snowing (had some nice snow buildup on my cheeks...) and I felt like I was putting out a lot of effort, but my pace was relatively slow. My running buddy says it's because it was slippery, but I think it also may have something to do with the laziness I exhibited over the holidays combined with overindulgence. I just hope today's run this evening goes better.
 

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Morining all;<br><br>
Looks like I'm slacking on the volume of posts...<br><br>
I'm planning on rest day. Too many things to do around the house and I'm on track with my mileage. Currently, we have a snow storm coming through so footing will likely be fun for my run tomorrow.<br><br>
Have a good one.
 

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Hey Everyone, good morning.<br><br>
I am off to work here in a while, and I am so glad that the shopping holiday is on the downhill side. I am headed to the pool and then the stationary bike after work. So I will post later...<br><br>
I just wanted to jump on here and say that I signed up for Badass level on the VRAA, and I wanted to make it clear that there are no such things as friends...if you are not on my team you are my enemy...you must and will be destroyed.<br><br>
That is all, thank you.<br><br>
Seacrest out!<br><br>
(Good running everyone) <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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Wow, there are quite a few people already on the move this AM. Not this girl, haha.<br>
I'm not a morning person.<br><br>
However, early this morning I found out that a lunch meeting I had for today was cancelled, so guess what that means! That's right--I get to do my normal lunchtime run! Today I think I will do the speed work I was talking about yesterday. So, stay tuned. Should be some fun times.
 

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Well my dedication paid off. Up at 6 AM and headed downstairs at about 6:03 and got the prime TM of the hotel exercise room. 10 miles at a super progressive pace. Started at 8 pace and was around 9 mph or higher the last few miles. This was a True TM and on the moniter it had a track and a lap counter so you could see how far through each quarter mile loop you were and my last quarter was well under 1:30. I had it at 10 mph but it didn't feel fast enough so I put it up from 1% to 2% for the duration. 1:13:00 for 7:17 pace. I really needed a run like this and I'm definitely glad I took yesterday off.
 

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Dave: Sounds like fun. Do you have the Spinerval DVDs or something similar?<br><br>
Most of my computrainer workouts were at 53-19 and 90 cadence - equates to around 18.5 mph. The computer altered the load. For intervals we'd do either a pryamid (1 min to 4min to 1 min) or 2 sets of 5 * 1 min pops. We'd push 2 -4 x Watts during the intervals compared to spinning. Tough workout. The worst is a strength workout - top gear @ 70 cadence in 4 to 10 mins intervals. It's like riding in molasses.
 

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Wow Phil, I hope you and Tonya are on the same team. Could get ugly at home if you're not!
 

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Yay Alex! Way to go on your efforts. Nice to get that kind of run in right? And 10 miles to boot.<br><br>
I forgot to mention to you all that as of this day, Friday, December 28, 2007, I am at 2609.3 miles for the year. I was actually sitting at exactly 2600 miles on Wednesday and I forgot to mention it then. But there you go. I consider that a huge milestone for me, and I'm excited to ring in the New Year with (most likely) 2650 miles.
 

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Nice job with the mileage Tonya!<br><br>
The snow is starting to come down in Chicago and we're expected to get 3-6 inches. I might still try to run outside for a few miles over lunch, but we'll see.<br><br>
Tonight is a huge karaoke party by my place, so that will be fun. And tomorrow I'm going to a concert. So I'm using this as the "last hurrah" for drinking weekends before training begins again. I'm up almost 7 pounds now, surely 10 by the end of the weekend. And this is helping to lead my revival and dedication to the upcoming season <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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And that's just running right? If you add in your elliptical miles that's twice around the planet <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Discussion Starter · #19 ·
Dan that is the gear ratios. 53 front gear and 13 rear.
 

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Discussion Starter · #20 ·
Dan - I haven't been back to the pool. Probably next week.<br><br>
I can't believe how busy this forum is already this morning. I completed my workout. I only did three intervals though. My legs are burning pretty good. Hopefully I can get outside tomorrow. I will definatly make it an easy ride though.<br><br>
Asics - No I picked that workout from a triathlon magazine. thought I would give it a try. Anyhow, I did watch a movie during my ride. I had a real tough time trying to keep the cadence up in 53-13. I did manage though.<br><br>
Tonya - Impressive miles for the year. <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> I think though you are cutting yourself short if you only go for 2650. I think you can make 2700. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Gingerbread - Most of us transitioned over from CoolRunning when they migrated to Active.com. I really like this forum. Very user friendly.
 
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