[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Don: Vail was my absolute favorite day of TransRockies Run. That day, with 24.8 miles on tap, we crested a few mountain and road a few ridges until we came up and over the backside of Vail. It was my favorite day. The descent of the mountain was really cool because you could see a tiny spec a few miles down that was town. Enjoy the skiing.</p>
<p> </p>
<p>Yoshi: Remember back a few short weeks ago -- and I mean short, as in not many -- when you were writing off all of your fitness, wondering where your speed and fitness went? Of course you do. So now take stock of where you are now and how quickly you got it all back. And that is key for you moving forward, for it allows you to mentally let go when you need to let go because you know it'll all come back. Fitness doesn't go away over night. With a few weeks of consistency, you can coax it back out. You're in a good place. Just remember the path you took. It'll help you plot your seasons, especially the down periods when you give your body rest.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile somewhat tempo run early this very windy but ultimately mild morning. Because of the warmer weather, I laced up a pair of light-weight summer shoes for a happy-feet run.</p>
<p> </p>
<p>Great day!</p>

 

[Alaska Mike]

<p>Don - have fun skiing!</p>
<p> </p>
<p>Yoshiko - ditto what Thor says!  And awesome job nailing the intervals yesterday!</p>
<p> </p>
<p>Cheryl - do you have a little measuring wheel you attach to the dog?  0.96 mi, 1.14 mi?  <span><img alt="biggrin.gif" id="user_yui_3_4_1_7_1324053931471_161" src="http://files.kickrunners.com/smilies/biggrin.gif">  I am, of course, just giving you grief.  Personally, I jog down the street and 0.2 mi and back so that my GPS hits the magic round numbers.</span>  How's that for silly?</p>
<p> </p>
<p>Even though it warmed up to -22 dF with a wind chill of only -34 dF, I still hit the treadmill this morning.  A solid 8 mi in just 1:00:48.  I had to run the extra 48 sec to make sure the garmin footpod reading was 8.0 miles.  Running with the footpod really shows you how much the speed of various treadmills can vary.</p>
<p> </p>
<p>TGIF, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[zojmn151]

<p>Mike, I'd be on the treadmill with those temps as well!</p>
<p> </p>
<p>~3.7 w/the pup at lunch today - too mild for mid-december!  This is ski season dang it!</p>
<p> </p>
<p>yesterday was weights and stat bike...then a ton of stuff after work getting ready for the holidays...</p>

 

[MBannon]

<p>The last day I can honestly say I am "in my 30's" is a rest day.  Works for me.</p>

 

[xflbk43]

<p>2000yd swim this morning:</p>
<p>300 warm up,</p>
<p>400 drill,</p>
<p>400 kick,</p>
<p>700 straight,</p>
<p>200 cool down.</p>
<p> </p>
<p>Core, followed by a 1 mile run this afternoon.</p>
<p> </p>
<p>Have a great weekend!!!</p>

 

[cak73]

<p>DOR.</p>
<p>0.87 mi walk with the dogs this morning.  LOVE that the sun is out!<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<p>Originally Posted by <strong>Alaska Mike</strong> <a href="/t/75940/friday-dec-16-workouts#post_2023041"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a></p>
<p> </p>
<p>Cheryl - do you have a little measuring wheel you attach to the dog?  0.96 mi, 1.14 mi?  <span><img alt="biggrin.gif" id="user_yui_3_4_1_7_1324053931471_161" src="http://files.kickrunners.com/smilies/biggrin.gif">  I am, of course, just giving you grief.  Personally, I jog down the street and 0.2 mi and back so that my GPS hits the magic round numbers.</span>  How's that for silly?</p>
</div>
</div>
<p><br>
LOL!</p>
<p>I've mapped out our dog walking routes at TrainingPeaks because I was curious.</p>
<p>It's also helpful in the event that I use these routes for super short brick runs, add-ons to longer runs, or as parts of loop runs when the roads are nasty enough to not want to venture far from home.</p>
<p> </p>
<p>BTW, I know a few people who like to end their workouts on round numbers even when swimming in the pool.</p>
<p> </p>

 

[Muffin Queen]

<p>Unplanned DOR for me and I'm still feeling guilty about sleeping in.  Ugh!</p>
<p> </p>
<p>See Dr. in Monday about shoulder.  Hopefully a quick fix.</p>
<p> </p>
<p>Cheryl - I mapped for the same reasons and am a fan of gmaps pedometer.  Been using it since I did my last 3 Day walk. </p>
<p> </p>
<p>Mike - I too have been known to run back up the street and around in small circles to get to the round number.  In fact 4 of us did that yesterday to get to 4 miles exactly.  We got a good laugh at ourselves in and it made the good run even better.</p>
<p> </p>
<p>Geo - You amaze and impress me.  I'm too wimpy to ride outside in this weather.</p>
<p> </p>
<p>Trail run with part of the Thursday group tomorrow a.m. and I'm really looking forward to it.  Just need to get back on the bike.  Hopefully netflix will get me my desk disk today and I'll get back on the bike Sunday.</p>

 

[ksurp]

<p>45 minutes on trainer with Coach Troy fib 1 mile run.</p>
<p>Happy Weekend! </p>

 

[donskiman]

<p>Daily run. Long day at work and I was too tired to run faster.</p>
<p> </p>
<p>----------------------------------------------</p>
<p>37m 34s - 4.15 miles - 09m 03s/Mi<br><br>
4:00 PM<br><br>
Equipment: Nike Pegasus 04/11<br><br>
Cool/low 40s - Partly cloudy and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy effort run. Stretching afterward.</p>

 

[regiolanthe]

<p>Thanks MuffinQ - It's really  not been that bad this winter so far. I don't think it's dropped below 30 yet - except for some of the early morning long ride starts on Saturdays (it'll be under 30 tomorrow morning, I'm sure!).</p>
<p> </p>
<p>Another 20 miler today .... Hoping to get in 60-80 over the weekend, which should put me within 3 lunchtime rides of my goal - if the weather cooperates.</p>
<p> </p>
<p>Geo.</p>

 

[Yo Sake]

<p>Thor/Mike - thanks for your words.  It took quite a while (a good 5-6weeks) to get back to 'a comfortable' running, but yes I will have to make a good mental note of how this 'recovery' progressed. </p>
<p>Geo - woohoooo, the "round number" is around the corner!</p>
<p>For those who *have* to have round numbers - you guys are an....well better not say. <span><img alt="wink.gif" id="user_yui_3_4_1_7_1324091642824_151" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;"></span>.  Since I don't have distance measuring device, I can't be exact on my running distances (thus I don't care too much).  But I actually prefer to end my swimming distance at some odd distances, like 2900 or 3100m. </p>
<p> </p>
<p>5 easy miles with DH.  Love literally 'running' errands by stopping by the library and pharmacy.  This groin tightness lingers..... I am not planning to increase my miles too much till Jan.  Hopefully it wouldn't get worse.   </p>
<p> </p>

 

[Alaska Mike]

<p>Workout #2 was a 2 mi warm-up run followed by hips/glute workout as follows:</p>
<p> </p>
<p>Bridge on ball with alternate leg lift, 3 x 10 each leg with 5 sec hold</p>
<p>Hamstring curl on ball with alternate leg lift, 3 x 10 each leg</p>
<p>Side plank, 3 x 30sec each side</p>
<p>Runners lunge off bench, 2 x 10 each side</p>
<p>Side leg lift, 25 low to mid, 25 mid to high, 25 high clockwise circles, 25 high counterclockwise circles, each leg</p>
<p>Prone alternate arm leg superman, 10 x 10sec each side</p>
<p> </p>
<p>Mike</p>

 

[pcsronbo]

<p>PT and similar. working my arze off</p>

 

[cak73]

<p>Your hairy arze?<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/t/75940/friday-dec-16-workouts#post_2023150"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>PT and similar. working my arze off</p>
</div>
</div>
<br><br><p> </p>
<p> </p>

 

[pcsronbo]

<p>Yup. My Big Fat Hairy Arze is stoopid busy right now between work and kids.</p>