[niemsco]

<p>Happy Friday peeps!</p>
<p> </p>
<p>Bike class today, 75 minutes on the computrainer, intervals, but nothing really hard.  Did some drills also.  Later some running.</p>
<p> </p>
<p>Have a good weekend!</p>

 

[xflbk43]

<p>Rest day for me!!!</p>
<p> </p>
<p>So, I think I nailed the nutrition on my 20 miler yesterday.  Didn't have cramping problems, even at the 7:54 pace, which is fast for me for that distance.  Also, very very little soreness today.  In the past, a training run of that distance would make me tight for a day or 2 after.  The only real soreness I have is that my IT band on my left leg did tighten up after I finished and I can feel slight tightness in my knee when going down steps.  I've had problems with that before, so no big surprise.  Anyway, it feels good to *think* I'm getting this nutrition stuff down, as it's been my major downfall in the past over longer distances.  </p>
<p> </p>
<p>Have a great weekend everyone!!</p>

 

[Thor]

<p>Good afternoon, y'all!</p>
<p> </p>
<p>Zdoc: Difference between me feeling snappy this week and you not feeling snappy is that I didn't race Stu's. I ran with two buddies. We went easy (like 8:00+) for 5 miles, then 5 miles @ 6:45, then 1 mile easy, then 4 miles @ 6:35, then jog home. Recovery was snappy!</p>
<p> </p>
<p>New England Folks: Although I am running long tomorrow, I might be doing the Ras Na Something Irish 5K in Somerville this weekend. A friend asked if I would run for a pub team, free entry, free beer and all that... so I might be there. But if I don't get more information before then, I won't be there at all. Not registered. So give a shout if you plan to run.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4+ mile run early this morning.</p>
<p> </p>
<p>Great day!</p>
<p> </p>

 

[Yo Sake]

<p>My heart goes out to my home country where tremendous amount of damages beyond belief including lost lives were caused by the earthquake and Tsunami.  Fortunately all of my family is ok.</p>
<p> </p>
<p>6.2miles run.  Sun is out.</p>

 

[Stitcher]

<p>Yosh....glad to hear that your family is ok...</p>
<p>that's a scary event.</p>
<p> </p>
<p>Today was speed/power day in the pool.</p>
<p>Circuit swimming at its best!</p>
<p> </p>
<p>Power rack @ 20% of body weight (or as close as you can get with the weight plates available)</p>
<p>Fast 50's from a dive, with fins (yes, from the blocks with fins.  Diving wasn't the hard part....getting out and back up was the hard part.  Think...penguin walking).</p>
<p>Stretch cords.</p>
<p>Kicking while pushing the kickboard in front of you (hold it up and down so that the FLAT part leads --- they're called Tombstone Kicking).</p>
<p> </p>
<p> Plus 1200 warmup.</p>
<p> </p>
<p>Wow.</p>

 

[juliemboyle]

<p>YoSake:  Glad your family is safe and I feel for all, what a tragedy!</p>
<p> </p>
<p>Happy Friday all!  Hug your loved ones, we never know what tomorrow brings.......</p>
<p> </p>
<p>Me:  Cardio Intervals early am</p>

 

[hobey]

Yoshiko-so glad to hear that your family is OK. One of our technicians is from Japan and she was up all night awaiting word from her family. Thankfully they are OK too but are saying what you see on TV is nothing compared to reality. Heartbreaking images coming from Japan and my thoughts and prayers are with them.<br><br>
Some excitement on the OR coast. Amazing pictures on the news, like the tidal cycle was only 30-60 minutes long.<br><br>
Did my 18 miler this morning so I'll be recovered enough to race 15K on Sunday.

 

[MBannon]

<p>Glad your family is okay Yoshi, and kudos to Japanese engineers and city bureaucrats for limiting the damage as much as they did.  Could have been infinitely worse.</p>
<p> </p>
<p>Probably nothing for me today.  Kind of a shame, turned out to be a nice day.  Right leg just doesn't feel quite ready to run yet, though.</p>

 

[ksurp]

<p>YoSake: I'm so glad to read that your family is safe.</p>
<p> </p>
<p>The video footage is unbelievable yet I know it doesn't do justice to the reality facing millions of people there. </p>
<p> </p>
<p> </p>
<p>P90X shoulders/arms this am, 30 minutes of running this pm. </p>
<p> </p>
<p>Happy weekend!</p>

 

[Alaska Mike]

<p>Mike - good to hear you might have nailed the nutrition.  It's not as important in the marathon as in the IM, but it still matters a lot.  And congrats on the higher level of fitness, looking forward to seeing what you can do with it!</p>
<p>Yoshiko - I'm glad your family is okay.  Thoughts and prayers to everyone over there.</p>
<p>Hobey - I smiled when I read your post.  18 miler then tapering for a 15k.  You're ready!</p>
<p> </p>
<p>I had a speed workout on the schedule but my coach told me to skip it with the strained abdomen (at least that's what we're guessing it is).  I felt so good starting out I almost considered saying to heck with it and doing the workout anyways.  Then common sense kicked in and I just built up to a steady pace and held it there for an hour.  8.3 mi.  Ab did feel a bit sore towards the end but I'm hoping to be able to do a tempo workout Sunday.  We'll see.</p>
<p> </p>
<p>Have a great weekend everyone!</p>
<p> </p>
<p>Mike</p>

 

[cak73]

<p>Yoshiko...very glad to hear your family is ok!  Have been hearing from a friend of mine off and on all day.  Thoughts and prayers to the people of Japan.</p>
<p>Mike...congrats figuring out your nutrition and on your solid training!</p>
<p>AlaskaMike...hope it's not your psoas and I hope it resolves soon.</p>
<p>Hobey...still seems like you're training through to me!  Mojo for Sunday!</p>
<p> </p>
<p>Thor...the <em><span style="color:#00842D;">Ras na hEireann</span></em> sells out like every year and is sold out for this year.  It's a very popular race!  If you go, have fun!  I'm thinking about hitting Comm Ave in Newton for my 10-miler on Sunday.  Haven't been running out there since before my injury in 2009.</p>
<p> </p>
<p> </p>
<p>60 minutes on the trainer for me tonight...and some red wine.</p>
<p> </p>
<p> </p>
<p>Today is the start of an 8 week "Brandeis On The Move" challenge at work (from today until May 5). Folks form teams, be active, and earn points for their activities. Hopefully, I'll remain healthy and well so I can earn a wicked number of points for my team!<br><br>
The points earning will be like this for my activities (per 20 min of activity):<br><br>
1 point<br>
Dog walking, <3 mph<br>
Stretching<br>
Weight lifting, light or moderate effort<br><br>
2 points<br>
Snow shoveling by hand<br>
Walking, 3.5-4 mph<br>
Weight lifting, vigorous effort<br><br>
3 points<br>
Bicycling, >12 mph<br>
Running, 12 mph or faster<br>
Swimming laps, light/moderate-vigorous effort<br>
Walking, upstairs<br><br>
Woo hoo! An extra incentive to get my workouts in, take the dogs for longer walks, and take the up-stairs at work!</p>

 

[pcsronbo]

<p>Crap Cak, only 3 points for running 12mph? Damn, I'd never win!</p>
<p> </p>
<p>Me, PT then a 40min ez run. New orthotics combo seem to be working good, happy happy!</p>
<p> </p>
<p>then Sword class tonight since we cant go tommorow</p>
<p> </p>
<p> </p>

 

[cak73]

<p>Quote:</p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/72982/friday-march-11th-workouts#post_1988372"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Crap Cak, only 3 points for running 12mph? Damn, I'd never win!</p>
<p> </p>
</div>
</div>
<p> </p>
<p>Hey, I hear ya! </p>
<p> </p>
<p>Most of my training runs are right around there and my pace at Stu's 30K was 12:08/mi and because of recovering from illness and the hills on the course I was zn 3-4 the whole time (though it didn't feel like tempo sort of effort).</p>
<p> </p>
<p>It would be 3 points per 20 minutes.  Slower than that, I guess would be 2 points per 20 min. </p>
<p>But, IMHO, if you go by HR, I mean, cycling in HR zn 2 would earn me 3 points per 20 minutes, so why not running?  <span><img alt="dontknow.gif" src="http://files.kickrunners.com/smilies/dontknow.gif"> </span></p>
<p><span>IMHO. </span> <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>
<p>Other activities they give you points for include gardening, mowing the lawn, raking the yard, playing darts, wii fit, snow shoveling...<br>
 </p>
<p> </p>

 

[donskiman]

<p>36m 34s - 4.15 miles - 08m 49s/Mi<br><br>
6:10 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cold/upper 20s - sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy pace run. Stretching afterward.</p>

 

[jenotter]

<p>Forgot to post yesterday....</p>
<p> </p>
<p>Did a 7-miler in the afternoon which ended up being one of my best runs in a while. A moderately rolling course, averaged an 8:56mm, which was good for me - close to my 10K PR pace. I'm so used to running first thing in the morning...I speculate it was a function of being more awake and fueled (having breakfast and lunch in the tank).</p>