[Thor]

<p>Good morning, Gang!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile run early this cold morning (13F).</p>
<p> </p>
<p>Great day</p>

 

[donskiman]

<p>What's a wrokout?</p>
<p> </p>
<p> </p>
<p>Getting in my run before work.</p>
<p> </p>
<p>38m 12s - 4.15 miles - 09m 12s/Mi<br><br>
6:55 AM <br><br>
Equipment: Nike Pegasus 11/10<br><br>
Cold/mid 30s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy run. Stretching afterward.</p>

 

[niemsco]

<p>FTP test this morning with the team.  The result is .. I don't know.  The way they did it you could only see the real time watts.  But I'm not optimistic.  I'll get the results through my TP account</p>
<p> </p>
<p>I got to ride with someone on a US Pro team, who apparently is working out with our team and has in years past.  I've been swimming in a lane with him, or at least trying to.  Good guy.  His watts were higher than mine </p>
<p> </p>
<p>Got 40 minute run on the schedule, but I'll do that on the elliptical.  Later peeps!</p>

 

[hobey]

Pre-dawn 11-miler. Busy today with a work laptop migration to WIN7...crossing fingers. Seeing my PT later this morning. Probably going to hurt.<br><br>
TGIF!

 

[juliemboyle]

<p>Hobey:  I got win7 and office 2010 in Jan, definitely took a little getting used to!</p>
<p> </p>
<p>Me:  BRRRRRRRRRRRRR cold 4.25 mile run early am.  Was dressed properly and not cold but I still think it's wrong to have to wear my hot chilis under my running pants on March 4th!</p>

 

[jenotter]

<p>DOR before tomorrow's 15 miler. Doing a duathlon this morning of baking two types of cookies for a bake sale. whee!</p>

 

[Alaska Mike]

<p>"You're rocking out with WROK and Thor in the morning!!!!  Now over to Stu for the WROK traffic report!"</p>
<p> </p>
<p>Thanks for all the kind words about Wed. workout.  Marathon form is coming around nicely, won't really know where I'm at until March 27 when I do my tune-up half marathon.  I'm anxious to see how that goes.</p>
<p> </p>
<p>Thor - killer TM session yesterday.  An awful lot of those sub 6 miles were pretty close to 5 min miles.  I'm curious, is there a specific training philosophy you're incorporating?  Any races you're targeting?</p>
<p> </p>
<p>Scott - working out with the big boys will do you good.  Love it when I have someone to push me, its the best way to get better.  Keep it up!</p>
<p> </p>
<p>Back up north so it was back to the exercise bike and treadmill.  1 hour on the exercise bike, started off at 100w and increased 10w every 2 min till I hit 170w and held it steady there.  FIB a 7 mile run on the TM at about 7:20 min/mi.</p>
<p> </p>
<p>Have a great Friday everyone!</p>
<p> </p>
<p>Mike</p>

 

[master_of_none]

<p>TRX class this morning at the Y and then a swim at lunch at another Y.  This morning at my Y there was a sign on the treadmill that Thor used yesterday saying to please use another machine this one was exhusted.  have a good weekend</p>

 

[Thor]

<div class="quote-container"><br><div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/72876/friday-mar-4-wrokouts#post_1986969"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>"You're rocking out with WROK and Thor in the morning!!!!  Now over to Stu for the WROK traffic report!"</p>
<p> </p>
Thor - killer TM session yesterday.  An awful lot of those sub 6 miles were pretty close to 5 min miles.  I'm curious, is there a specific training philosophy you're incorporating?  Any races you're targeting?</div>
</div>
<p>WROK here rocking you out in the morning!</p>
<p> </p>
<p>Very good questions. The answer to the first is... yes, there is a training philosophy I'm incorporating. I suppose you can call it my own. I like to hit it hard but also do workouts that both challenge me and have a trace of fun in them. So I don't mind going off the charts, if you will, over what experts suggest. One thing I've learned is that there really is no one way, where experts are just those with some fact and some blind faith -- maybe through personal experience. In any event, I incorporate a bit of doing what I feel is right for me and that which I find fun.</p>
<p> </p>
<p>My philosophy is to work on running economy at slightly faster than marathon pace. I incorporate some (but not a lot) of the shorter, faster intervals to work on and keep my leg turnover, and to build/maintain leg strength. The other intervals -- the slower, longer ones at 5:56 pace for 12 minutes -- works is intended to improve running economy at that slightly faster than marathon pace. The idea is that the TM is NOT the same as the road, so if I can get myself to efficient at that far faster pace (but not too much faster), then I will be running even easier (at least as it pertains to the body and the wear and tear in keeping up) at marathon pace. But to get the body conditioned to run at that pace, like to adapt to it so that it gets efficient in doing it, is my goal. This, really, has been my philosophy for... ever. I've always trained this way. Sometimes I add in extra little fun challenges, such as last year with my top-end speed experiments. With 60 marathons under the belt, you gotta keep things fun and interesting and different.</p>
<p> </p>
<p>Goal for me will be National Marathon at the end of March. I hope to go Sub-3. My guess is that on a perfect day I can do it. Barely, but I can do it. Boston is up in the air. I will run, I may race... but National first.<br>
 </p>
<p> </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>master_of_none</strong> <a href="/forum/thread/72876/friday-mar-4-wrokouts#post_1986985"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>TRX class this morning at the Y and then a swim at lunch at another Y.  This morning at my Y there was a sign on the treadmill that Thor used yesterday saying to please use another machine this one was exhusted.  have a good weekend</p>
</div>
</div>
<p> </p>
<p></p>

 

[Yo Sake]

<p>Thor/Julie - Teens in March IS COLD!  Way to take it as your normal daily activity.</p>
<p> </p>
<p>6.5miles easy.  Heavy heavy legs.  As expected.  Life goes on.  Want to swim one more time before the Sunday meet but not sure it would happen today due to kids' stuff this evening.  Maybe after tomorrow's 17miler.  There is no such thing as taper for swim meet.</p>

 

[Stitcher]

<p>3250 yards today.</p>
<p> </p>
<p>Our regular coach is at a meet or conference or...who knows....</p>
<p>so, we had a "sub." </p>
<p> </p>
<p>He kicked my a$$~!!!!!</p>
<p> </p>
<p>200 SKIPS</p>
<p> </p>
<p>4 x</p>
<p>4 x 25 as (surf kick/swim; under water; build; fast) on :45</p>
<p>I discovered that I'm a floater.....can't swim all the way across the pool underwater.  Many of my teammates can.  I'm jealous!</p>
<p> </p>
<p>10 x 50 (no equipment) as</p>
<p>4 on :60</p>
<p>3 on :55</p>
<p>2 on :50</p>
<p>1 on :45</p>
<p> </p>
<p>10 x 50 (fins) as</p>
<p>4 on :55</p>
<p>3 on :50</p>
<p>2 on :45</p>
<p>1 on :40</p>
<p> </p>
<p>10 x 50 (fins & paddles) as</p>
<p>4 on :50</p>
<p>3 on :45 <-- on the last one here, I stopped knowing where we were, and just went when the rest of the group went.</p>
<p>2 on :40</p>
<p>1 on :35 <-- This is my 25 split time for my 100 PR time.  At the conclusion of this one, I nearly puked in the gutter...seriously. </p>
<p> </p>
<p>100 ez</p>
<p> </p>
<p>2 x</p>
<p>5 x 25 on :40 as (fast/ez; ez/fast; build; fast; ez)</p>

 

[em73]

<p>Dear Stitcher:</p>
<p> </p>
<p>I nearly puked reading your sendoffs.</p>
<p> </p>
<p>Signed,</p>
<p> </p>
<p>Quite happy that her 100 time is down (yes, down) to 2:00.</p>
<p> </p>
<p> </p>
<p>Dear Thor:</p>
<p> </p>
<p>I nearly puked reading your "slower" intervals at a 5:56 pace.</p>
<p> </p>
<p>Signed,</p>
<p> </p>
<p>I can go that fast... on my bike.</p>

 

[Tri-Tammy]

<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/forum/thread/72876/friday-mar-4-wrokouts#post_1987027"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>Dear Stitcher:</p>
<p> </p>
<p>I nearly puked reading your sendoffs.</p>
<p> </p>
<p>Signed,</p>
<p> </p>
<p>Quite happy that her 100 time is down (yes, down) to 2:00.</p>
<p> </p>
<p> </p>
<p>Dear Thor:</p>
<p> </p>
<p>I nearly puked reading your "slower" intervals at a 5:56 pace.</p>
<p> </p>
<p>Signed,</p>
<p> </p>
<p>I can go that fast... on my bike.</p>
</div>
</div>
<p>1!<br><br>
 </p>
<p> </p>

 

[MBannon]

<p>Not sure about my workout schedule - bagged last night's trainer workout, just too farkin tired after work.  Today hasn't been quite a tough, but still no picnic.  Definitely losing steam on the tri training lately.  Partly, I think, it's weather-related.  Tired of the cold, dammit!!</p>

 

[cak73]

<p>I ran and it felt pretty normal!  And, felt pretty normal after, too!  5 miles.</p>
<p> </p>
<p>Shoes felt a bit tight during the run, though.  They had felt that way, too, a couple of weeks ago during my 17-miler.  Finally got around to checking and, sure enough, they're one half-size smaller than they should be.  <span><img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif"></span>  Sheesh!  You'd think I'd know my running shoe size by now.  I'll be headed to the running store tomorrow.  I need more gels and body glide anyway.</p>
<p> </p>
<p>Obsessively checking the forecast for Sunday's Stu's 30K...it's looking like rain is for sure a possibility...</p>

 

[BethR]

<div class="quote-container" data-huddler-embed="/forum/thread/72876/friday-mar-4-wrokouts#post_1987027" data-huddler-embed-placeholder="false"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/forum/thread/72876/friday-mar-4-wrokouts#post_1987027"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif"></a><br><br><p>Dear Stitcher:</p>
<p> </p>
<p>I nearly puked reading your sendoffs.</p>
<p> </p>
<p>Signed,</p>
<p> </p>
<p>Quite happy that her 100 time is down (yes, down) to 2:00.</p>
<p> </p>
<p> </p>
<p>Dear Thor:</p>
<p> </p>
<p>I nearly puked reading your "slower" intervals at a 5:56 pace.</p>
<p> </p>
<p>Signed,</p>
<p> </p>
<p>I can go that fast... on my bike.</p>
</div>
</div>
<br>
That's funny!<br>
Nothing for me but a walk around town pushing a napping 8-month old in the stroller while the car was having an oil change. I have managed to run twice, spin once and do pilates this week, so I feel pretty accomplished. Loving my new moms running group - we must look like a force to be reckoned with - running through town with our strollers. Only thing I haven't done recently is swim. Eli is so anxious without me that I'm reticent to put him in babysitting. Last time i left and looked back to see him crying and looking for me already. It's all good - it's a phase that won't last forever. And it's sweet and kind of flattering to be so wanted! <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/smile.gif">

 

[pcsronbo]

<p>Work has been the SUCK.</p>
<p> </p>
<p>PT</p>
<p>4k swim - must be a common theme on puking... this was one of CC's tougher ones...</p>
<p>300 w/up</p>
<p>10x50 @ :45</p>
<p>5x100 @ 1:30 (5s)</p>
<p>2x500 - one swim, one paddles, both @ 1:40</p>
<p>then we start the real set.... 1x1500. 100 FAST, 50 RECOVER. Repeat 10x. No rest. FOR TIME. Ug. 27:11. Not real impressed with that, but I guess I have the prior 2300 of mostly fast to use as an excuse.</p>
<p>200 c/d</p>
<p> </p>
<p>wow. I guess I'm 3 wks and 1 day from first half iron!</p>

 

[TriBob]

<p>2500 yd swim. A little tight from lifting yesterday. First strength session in about a year. <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif"></p>

 

[AdCo]

<p>Ok, a little behind.. took my nieces and nephew to the Museum and then did 5X3mi on the treadmill (damn things only do a 1/2 hr.. took potty breaks between, etc.. Got in 15MI, not too bad as I feel I'm be ind on Boston training. </p>