[SpartyGirl]

<p>Hey all!</p>
<p> </p>
<p>It seems wrong to start the workout thread with a day of rest...but it's FRIDAY and that means REST DAY!  Another good week for me on the workout front, tomorrow is an easy 5k 'long' run in the neighborhood and a summer training program kick-off party.  Look at me being all runner social. <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>
<p> </p>
<p><span>Have a great day!</span></p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Sparty: Way to kick the daily bread thread started... with a day of rest, you dancing fool!!!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile social run early this morning.</p>
<p> </p>
<p>Great day, Peeps!</p>

 

[Boyerdavea]

<p>Good morning everyone.</p>
<p> </p>
<p>16 mile run this morning.  The goal was the first 12 miles @ 8:15 pace.  I ended up averaging 8:13 with my splits at 8:16, 8:14, 8:11, 8:14, 8:17, 8:12, 8:08, 8:11, 8:13, 8:12, 8:13, and 8:14.  My goal for the last 4 miles was 7:30 pace and I just completely disregarded the goal pace on these miles averaging 7:19 with my splis at 8:21, 7:16, 7:15, 7:26.  Man was it fun to go out there and run for 2+ hours. </p>
<p id="user_yui_3_3_0_7_1305899192748137"> </p>
<p id="user_yui_3_3_0_7_1305899192748130">Happy Training Everyone!</p>

 

[xflbk43]

<p>2900yd swim this morning, included: 400 warm up, 3x700 on 1:00 rest, 400 cool down.<br>
 </p>
<p>Intervals came out to: 10:13, 10:25, 10:29.</p>
<p> </p>
<p>This swim surprized me as I was wiped out from a tough week of workouts, including last night's brick.  That was the latest first brick of the year for me, ever.  First tri is only 2 weeks from tomorrow, so I'm scrambling to get ready.  Anyway it was a 20 mile bike in 53:37, transition in 1:21, 3 mile run in 21:25. </p>
<p> </p>
<p> </p>
<p>TGIF!!!!</p>
<p> </p>
<p><br>
 </p>

 

[juliemboyle]

<p>David:  Woohoo, nice run!</p>
<p> </p>
<p>TGIF, it's been a week!</p>
<p> </p>
<p>Me:  5 mile run with Cari FIB 30 minutes of yoga.........felt so good, love doing yoga after a hard run!</p>

 

[donskiman]

<p>Nice run Dave!</p>
<p> </p>
<p> </p>
<p>Basic daily run or me. Nothing too strenuous. The race tomorrow will be challenging and with all the uphill I may not even run as fast as a normal easy run.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>34m 40s - 4.15 miles - 08m 21s/Mi<br><br>
8:35 AM <br><br><br>
Equipment: Brooks Launch<br><br>
Cool/low 40s - Partly cloudy and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Stretching afterward.</p>

 

[regiolanthe]

<p>Two epic games of street hockey - on the winning team for both of them (and one game was shorthanded as we switched off the extra player).</p>
<p> </p>
<p>Luck tomorrow Don - hopefully your rib's all healed up and not bothering you.</p>
<p> </p>
<p>Reg / geo</p>

 

[MBannon]

<p>Rest day!</p>

 

[Tri-Tammy]

<p>I've backed way off of my running this week... as in, I haven't done any.  This is the first day that my hip hasn't hurt just walking around.  My long run this weekend might just be a few miles to shake things out.  My HM is two weeks from Sunday- I think it'll be fine??? </p>
<p>I've been biking and swimming like a crazed person though.</p>
<p> </p>
<p>Swim this afternoon for me!</p>
<p> </p>
<p>Happy Friday everyone!!!!</p>

 

[Stitcher]

<p>DEXA scan this morning...</p>
<p>YAY on those results.</p>
<p>Not the stay pufft marshmallow man so much anymore.</p>
<p> </p>
<p>Then,</p>
<p>master's swimming</p>
<p> </p>
<p>2900 meters</p>
<p> </p>
<p>300 ch</p>
<p>300 kick</p>
<p>300 drill</p>
<p>300 pull</p>
<p>300 swim</p>
<p> </p>
<p>8 x</p>
<p>25 surf kick fast</p>
<p>50 water polo swim/fast</p>
<p>25 scull/sprint</p>
<p>odds barefoot; evens w/ fins</p>
<p>r:30</p>
<p> </p>
<p>2 x</p>
<p>4 x 25 holding pddles</p>
<p>4 x 25 wearing paddles</p>
<p>4 x 25 paddles & fins</p>
<p>on :60</p>

 

[hobey]

<p>Bike commute and then a 3-mile run over lunch to clear my head and negative energy after I got pissed at someone in a meeting and blew my top. They deserved it...Should be a beautiful ride home!</p>

 

[cak73]

<p>4.56 mile run with progressive tempo.  Nice to be feeling a bit more quick on my feet during the shorter distances.</p>

 

[jenotter]

<p>Going to the pool in a bit...shooting for 1500, but we'll see.</p>

 

[pcsronbo]

1hr run 6am hill runs and downhill runs<br>
1800 fishbowl test