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On this day in 1924, the first execution by gas in the United States took place at the Nevada State Prison in Carson City as Gee Jon, a Chinese immigrant convicted of murder, was put to death.<br><br>
Absolutely slammed busy. Apologies for no shout-outs.<br><br>
Me...<br><br>
3 mile relaxed run early this morning. Wanted to go farther but stayed easy and short on purpose -- long run tomorrow, where I may attempt a foolish little feat in doing a favorite hill 3 times. Followed by...<br><br>
40 lap tempo swim. Pool was closed as I arrived. But I knew that because LRR, the great friend that he is, called to tell me so. Still, I was already en route to the pool and needed a shower anyway. In the locker room I decided to hit the kiddie pool for some drills. Splashing away for a few minutes like a 2 year old, I was informed the big boy pool was now open. So already behind schedule time-wise, I decided to punch through 40 laps. Average :56 secs per 50 yards. 57 secs if you include first 5 warmup laps.<br><br>
Gas those workouts, Tri-Terminators!
 

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Today, rest day for me. Was supposed to do a 10mi run, but I'm just too tired, I don't wanna risk anything. So I won't meet my target for this week, but next week was supposed to be a setback one... I'll just switch them.<br><br>
Just found out that Coach Troy will be filming a new DVD right around the corner from me, and my club was invited there. I don't have a trainer to bring it... and I wouldn't want to embarass myself in front of the whole country.
 

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scheduled rest day for me, which I will celebrate by taking the stairs everywhere instead of the escalators/elevators (my office is over a mall) and walking to the far salad place for lunch.
 

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I've been lax in posting workouts...trying to lurk here and there, but I've mostly just been really busy with work, etc.<br><br>
Swim morning, we did 3000 yards as:<br><br>
500 wu<br>
4x50 kick 10 sec rest<br>
4x50 drill 10 sec rest<br>
3x (8x50 decend 1-4 x 2 then 200 pull steady)<br>
100 easy kick<br>
3x50 (hard 25 easy 25)<br>
50 easy cd<br><br>
Hopefully will add some yoga to my day later...<br><br>
Chris - good idea to rest, your body will thank you! And I say take advantage of that filming, sounds like fun!<br><br>
Heidi
 

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Well at least i know why i was having that problem at the gym this morning. a whole 1/2 mile before i was overcome and said the hell with it.
 

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2500yd easy swim this morning in 41:45. Managed to stay 3 stroke for the entire workout.<br><br>
50 min run this afternoon.<br><br>
Great workouts to all!!!
 

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Fishbowl for me this morning. 60min steady swim. Consistant 24 stroke. Down from 27, so slowly we're getting there.<br><br>
Then for a run. We had a 'wintery mix' last night, making the sidewalk/bike path quite slippery. Never got a good push off. The city put in this decorative stony brick crap at intersections that is slipperier than shit when wet, even worse when covered with a thin coating of ice. I went down. Hard. Once back in the locker room I got a look at my knee. It's cut up pretty good... 4.5m, 39:33, 8:46pace<br><br>
Looking forward to riding with my oldest son tomorrow. Maiden voyage for him this season. Plus, he has new shoes. Size 44. Two full sizes larger than what he was wearing last season. And, he's only 15yo...
 

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DW is out with her girlfriends tonight so trainer session for me 95 mins of concentrating on cadence and stroke - lots of round and round<br><br>
N
 

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spin class this morning and planning on weights at lunch time<br><br>
Chris: I think you have to do the Spinnerval thing, borrow a trainer! That's so cool!
 

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Spinning+abs class after work. I'm supposed to do a short lifting routine at lunch, but I have to go grocery shopping instead. I've exhausted all creative options for dinner this week.
 

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Chris: I would love to do that! Secretly I have a crush on Coach Troy <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Me: Spin circuit class this morning.........KILLER<br><br>
TGIF Peeps!
 

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600m swim this morning. All crawl, new PB for continuous crawl by 200m <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
However, it took 17:40m <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
translate that to a HIM and I'm taking 55 minutes+<br><br>
work to do. Rest for the remainder of the day.
 

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Gee Neil, don't get too crazy while the wife is out!<br><br>
Scheduled rest day for me. Right knee very happy, left knee happy to have a rest day. It's just kind of...achy.<br><br>
Breathe deep the free air, Peeps!
 

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So far...<br>
early morning LT testing ....<br>
finger sticks and all.<br>
45 min run later this afternoon after some meetings and junk.
 

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Still slow, but got a very nice golf score at my swim lesson today; 57 + 15 + 15 = 87. Thor does 44 laps (incl warm-up) at my best golf score pace...
 

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Very easy 2000m swim this morning. Long course.<br>
Here's the workout if anyone wants to borrow it. I quite enjoyed it!<br>
400m mix, 2x100m drill<br>
4 x (200m pull no paddles, 30 sec. rest; 100m kick; 15 sec rest)<br>
200m easy
 

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Did 3 mile treadmill with half mile warmup then 5 quarter mile intervals, 2 at 5K pace and 2 at 10 sec faster than 5K all with quarter mile rest run at 9 min/mile. Followed with dreadful 20 minutes on bike with 2 minute hard effort followed by 4 minute spin x 3. Does anybody find biking after running harder than running after biking? I do.
 
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