Friday 12.28

Boyerdavea · Dec 28, 2007

Good morning all. 
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. 
My resting HR is a little higher than usual. Don't know, maybe overtraining or just getting sick. 
And I graduated to a 5K runner on KR <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">. Moving on up! 
Have a good one all.

RichardC · Dec 28, 2007

No running for me today... rest. Enjoy your interva;s dave.. 
Have you got back in the pool yet?

Floridaboiler · Dec 28, 2007

Good Morning, 
5.19 humid miles this morning in 41:26. Not bad of a run for me.

vashondan · Dec 28, 2007

Good Morning 
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"> 
Richard - enjoy the day off 
Florida - Nice effort. 
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. 
Have a good one everyone.

kfuller · Dec 28, 2007

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.

Flounder · Dec 28, 2007

Lots of activity already - Everyone enjoy their days! 
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) 
12 miles with 3x (5minutes hard / 5 minutes easy) at the end 
Good running to all -

Jensparks · Dec 28, 2007

12 miles doesn't seem minimal Flounder! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
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"> 
Hope you all have a great day!

Gingerbread · Dec 28, 2007

Morning! I've been absent from these threads for quite a spell (traveling and holidays, etc.) so there are some new faces for me. 
Good luck with the intervals, Dave. 
Sparky, way to go on the black ice <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
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.

RunAsics · Dec 28, 2007

Morining all; 
Looks like I'm slacking on the volume of posts... 
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. 
Have a good one.

Phill Mckrevass · Dec 28, 2007

Hey Everyone, good morning. 
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... 
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. 
That is all, thank you. 
Seacrest out! 
(Good running everyone) <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

tonya921 · Dec 28, 2007

Wow, there are quite a few people already on the move this AM. Not this girl, haha. 
I'm not a morning person. 
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.

Alex · Dec 28, 2007

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.

RunAsics · Dec 28, 2007

Dave: Sounds like fun. Do you have the Spinerval DVDs or something similar? 
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.

vashondan · Dec 28, 2007

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

tonya921 · Dec 28, 2007

Yay Alex! Way to go on your efforts. Nice to get that kind of run in right? And 10 miles to boot. 
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.

tonya921 · Dec 28, 2007

Haha! <img alt="s-minigun.gif" src="http://files.kickrunners.com/smilies/s-minigun.gif">

Nirvana91 · Dec 28, 2007

Nice job with the mileage Tonya! 
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. 
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">

vashondan · Dec 28, 2007

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">

Boyerdavea · Dec 28, 2007

Dan that is the gear ratios. 53 front gear and 13 rear.

Boyerdavea · Dec 28, 2007

Dan - I haven't been back to the pool. Probably next week. 
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. 
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. 
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"> 
Gingerbread - Most of us transitioned over from CoolRunning when they migrated to Active.com. I really like this forum. Very user friendly.

Friday 12.28

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