[miles99999]

<p>For the first time ever,I am starting the "Workout" thread....unless someone beats me to in in the next few minutes.</p>
<p> </p>
<p>Last night - I visited my sport doc at 4PM and he worked out my right quadriceps muscle.  He pretty much beat the crap out of it for about a half hour.  It isn't anything really serious, I can swim and bike (no pain when I do either), running can be done if there is not pain.  He also adjusted my neck and upper back which helped with some neck pain I began to get yesterday in the pool.</p>
<p> </p>
<p><strong>AM Today</strong>:  <strong>3,400m</strong> in the pool which I started at the early hour of 5:10AM.  It was a short interval workout: </p>
<ul><li>500M Warm up</li>
<li>4 x 100m Drills</li>
<li>12 x 75m @20sec</li>
<li>12 x 50m @15sec</li>
<li>12 x 25 @10sec</li>
<li>4 x 100m drills</li>
<li>300m Cool down</li>
</ul><p> </p>
<p>I knew that it would be a good swim after finishing my warm-up (30 seconds faster than yesterdays 500m).  I am feeling good about my swim, that I should be able to finish the 2.4 mile IM swim without killing myself in the process (figuratively and literally).</p>
<p> </p>
<p>PM Today:  I am scheduled for a one hour run tonight, but I am going to play it by ear...er rather by leg and see how it feels once my wife gets home from Round 1 of Christmas shopping.  If it is still not feeling right I will rest it up and make sure I am ready for my four hour bike ride tomorrow.</p>
<p> </p>
<p>Have a kick ass day everyone!!!</p>
<p> </p>
<p><span style="text-decoration:underline;"><a href="http://projectarizona.blogspot.com" target="_blank">Jamie</a></span></p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Been raining here for the last 24 hours. Gonna make the trails this weekend slow and slippery. Joy. Hopefully it clears soon, a good wind kicks up (and then dies by morning), and we're back clear but for puddling.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>2+ mile run early this wet morning.</p>
<p> </p>
<p>It's FRIDAY!</p>

 

[master_of_none]

<p>some lifting FIB spin class.  Kept the resistence moderate and worked on keeping the rpm's above 90.  Good sweat.  Have a great weekend.  Have a good race Thor.</p>

 

[em73]

<p>early, early am wakeup and a trip to my montly swim clinic check in...  since I'm away I went to another clinic's checkin, this one at the Burbank Y (hi, north shore peeps).  I was in the pool and swimming at 5:40.   that sucked.   no idea how far I swam, but it was an hour and change and now I am ti-red.</p>
<p> </p>
<p>nothing for me this weekend as I'm going to VA for my sister's shower. </p>

 

[riley0003]

<p>Good morning and happy almost weekend.</p>
<p> </p>
<p>This morning is a dreary repeat of yesterday's weather (rainy, cool, windy) so I opted for the treadmill to nowhere and ran 3.1 miles in about 33 minutes plus change.  It was a real slog for some reason - maybe that handful of candy corn I ate last night?  Who knows....but the miles are in the bank now so I'm happy about that.  I also walked before & after, plus did a good 15 minutes of stretching.  My hip was grumbling but not terrible and I foam-rollered it into submission.  I really should buy one of those for my house as it would be good to be able to use it on weekends too when I run outside.</p>
<p> </p>
<p>There's going to be a PBS presentation of the history of the NYC marathon on TV tomorrow; 2:30pm EST.  I had seen a part of it a year or two ago and am looking forward to watching the whole thing tomorrow if possible.  Lots of info on Fred Lebow (what a character he was!).</p>
<p> </p>
<p>Enjoy your day everyone.</p>
<p> </p>
<p>Susan</p>

 

[juliemboyle]

<p>Plyrometic interval workout this morning, crazy good!</p>
<p> </p>
<p>Happy Friday!</p>

 

[KitKat]

<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>juliemboyle</strong> <a href="/forum/thread/70989/friday-november-5-workouts#post_1960044"><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>Plyrometic interval workout this morning, crazy good!</p>
<p> </p>
<p>Happy Friday!</p>
</div>
</div>
<br><br><p> Was this a class or a DVD?</p>
<p> </p>
<p>Still sick.  <img alt="" src="http://files.kickrunners.com/smilies/sad2.gif" style="width:16px;height:16px;" title="">  Woke up without a voice but at least I'm feeling a little better than I did yesterday.  So an Insanity workout will be on the agenda this evening.</p>

 

[Tri-Tammy]

<p>Last night was my first "real" workout in about 2.5 weeks.  30 minutes on the stationary bike and 30 minutes of full body weights.  Boy was I wiped.</p>
<p>My lungs are feeling better today and it's nice to be a little sore again. </p>
<p> </p>
<p>Today I'm going to try a 30 minute run/jog and see how the lungs do with that. </p>

 

[MBannon]

<p>Wine tasting after work today.  That's it.  Rough day.  <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>

 

[jenotter]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/70989/friday-november-5-workouts#post_1960077"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Wine tasting after work today.  That's it.  Rough day.  <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>
</div>
</div>
<p><br>
Sounds like a perfect workout to me!!</p>
<p> </p>
<p>Just returned from a 3m run on the dirt pushin' the jogger. 'tis warm out there...Yahoo says 77 right now with today's high at 86. BLAH! If this continues, next week's marathon's going to be interesting - pretty exposed course. Keep your fingers crossed for So Cal to get a cold front!</p>

 

[Yo Sake]

<p>miles - Great job on your swim.  And you are this close to your big race, stay conservative and really listen to your legs.</p>
<p>Matt - I am jealous.</p>
<p>jen - Though I wish the tempe here was 77, I would be crossing my fingers for you for much cooler waether for you next weekend.</p>
<p> </p>
<p>5 easy miles.  Legs were a little heavy but not too bad.  I felt like I was running in slow-motion (especially with this nasty cold wind), but my body ran the way it felt comfortable and the pace was decent. </p>
<p> </p>
<p>Soon heading to up North to Traverse City for Iceman  (<a href="http://www.iceman.com/" target="_blank">http://www.iceman.com/</a>) DH is racing.  I am so excited for him (and for me to spectate.. and who knows maybe next year...for me!), though not too happy about cold temp expected.  Several inches of snow a few years ago...  There is a reason why this is called 'Iceman'.  Two friends who did the Xterra Nationals will be there too.  Wooohooo!!!! </p>

 

[master_of_none]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/forum/thread/70989/friday-november-5-workouts#post_1960029"><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>early, early am wakeup and a trip to my montly swim clinic check in...  since I'm away I went to another clinic's checkin, this one at the Burbank Y (hi, north shore peeps).  I was in the pool and swimming at 5:40.   that sucked.   no idea how far I swam, but it was an hour and change and now I am ti-red.</p>
<p> </p>
<p>nothing for me this weekend as I'm going to VA for my sister's shower. </p>
</div>
</div>
<p><br>
well that explains the unknown hottie in the pool this morning.  and I come up the answers yet again.<br>
 </p>

 

[em73]

<p>three of us in the lane farthest from the door - blue bathing suit hottie was from NH, she's a tri-fury person. </p>

 

[juliemboyle]

<p><br>
 A DVD.  I have the Chalean Extreme program, it's a 3X week heavy weights but has a bunch of interval cardio workouts that I do as well.  I was thinking of getting Insanity but ordered turbo fire instead...........how do you like Insanity?  How long have you been doing it?<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>KitKat</strong> <a href="/forum/thread/70989/friday-november-5-workouts#post_1960066"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p><br><br>
 </p>
<br><br><p> Was this a class or a DVD?</p>
<p> </p>
<p>Still sick.  <img alt="" src="http://files.kickrunners.com/smilies/sad2.gif" style="width:16px;height:16px;" title="">  Woke up without a voice but at least I'm feeling a little better than I did yesterday.  So an Insanity workout will be on the agenda this evening.</p>
</div>
</div>
<br><br>

 

[KitKat]

<p>I have really enjoyed the Insanity series.  It is a bit overwhelming...6x a week, 45 min for the first month and then 1 hr for the second month.  I am basically finished but was sidelined the final week with the baby and I both having colds.  I will be integrating some of the workouts into my training through the winter, probably 2-3x a week.  I've noticed a big difference in my core strength and power.  Also, the cardio component makes them a viable occasional alternative to a short run if the weather is just too crappy.</p>

 

[hobey]

<p>Another lunch time 4.4 miler...<img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>
<p> </p>
<p>TGIF!</p>

 

[SpartyGirl]

<p>1.7mi short and sweet, just to get out and enjoy the weather.  It was alternating hail and pouring rain...46 degrees.  I'm still a Michigan girl at heart. <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif"></p>

 

[pcsronbo]

<p>sick</p>
<p>work</p>
<p>sick</p>
<p>doctor</p>
<p>sick</p>
<p>chest xray</p>
<p>home</p>
<p>sleep</p>
<p>surf</p>

 

[Heather H]

<p>took the day off work to do my long ride so I can "virtual spectate" for IMFL tomorrow, 4 teammates and my coach are racing! and I have 15+ people coming to my house to watch. Look up Ironman Virtual Spectating Headquarters on four square that's my house <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>
<p> </p>
<p>So I did a 76 mile ride and a 5 mile run.</p>

 

[LeftRightRepeat]

<p>Accompanied wife for medical procedure, job interview, family night out at Cheesecake Factory.<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>juliemboyle</strong> <a href="/forum/thread/70989/friday-november-5-workouts#post_1960044"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Plyrometic interval workout this morning</p>
</div>
</div>
<p><br>
Plyro-what?<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/70989/friday-november-5-workouts#post_1960077"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Wine tasting after work today.</p>
</div>
</div>
<p> </p>
<p>Awesome work Bannon!</p>