[pcsronbo]

<p>3 miles for me in 40min, nice and ez</p>
<p> </p>
<p>3 days in a row of running.... tommorow will be 4</p>
<p> </p>
<p>looks like my Cross season may be over before it starts... Just went to sign up for Sun race... CLOSED. <img alt="sad.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//sad.gif"> There is a waitlist, gonna go and test my luck and show the boys and a lot tri-bud what it's all about anyway.</p>
<p> </p>
<p>then next thursday I go in for revisions to Ronbo v3, some scar revisions etc left due to the surgery last november. Nothing major but it will knock me out of Cross season - phoey. But want to get it done before IM training kicks in full boat.</p>
<p> </p>

 

[Stitcher]

<p>Normally, I ride in to work on Fridays.  It helps save some gas, and beats the game weekend traffic issues.</p>
<p> </p>
<p>But I woke up today with a weird pain in my back........</p>
<p>on the left, sorta along the line of my scapula and stopping at my spine.</p>
<p> </p>
<p>So, no biking to work today.</p>
<p> </p>
<p>I'm still going to the pool, though, and if I have to just swim easy for a little bit to loosen things up then that's what I'll do.</p>
<p> </p>

 

[hobey]

DOR. Day off today so I can spend some time with the fam after too many working weekends. Planning on corn mazes and pumpkins!

 

[riley0003]

<p>Good afternoon friends.</p>
<p> </p>
<p>I had a EZPZ 2 mile run this morning plus 1 mile walk wu/cd, plus 15 minutes of rowing and 15 minutes of stretching.  Just enough to shake out the cobwebs and warm up the muscles.</p>
<p> </p>
<p>We're attending a wedding late this afternoon (who ever gets married at 4:30 on a Friday????) so I wanted to save some energy for uber-carousing and lots of dancing this evening.  I just love weddings -- where else do adults get to knock back a few drinks and dance themselves silly?  LOL</p>
<p> </p>
<p>Weather here is dreadful with teeming rain and lots and lots of wind.  I hope it clears up for the weekend so I can run outdoors.  I don't mind the treadmill during the week - in fact, I prefer it because it helps with timing & work & other commitments - but I just want to be outside on weekends!</p>
<p> </p>
<p>Enjoy your day everyone.</p>
<p>Susan</p>

 

[Tri-Tammy]

<p>Probably nothing for me.  My cold symptoms are subsiding by my asthma is still flaring.</p>
<p> </p>
<p>Happy Friday!!!</p>

 

[miles99999]

<p>There are good days and there are not such good days (i.e. bad days).  The past 18 hours has not been good, too much stress.  Ugh!!!</p>
<p> </p>
<p><strong>AM:</strong>  3,450m in the pool.  I was tired from my 10:30PM finish on the bike last night (1.5 hours on the trainer).  I felt like I swam well, I just didn't have the energy to really swim fast. </p>
<p> </p>
<p><strong>PM:</strong>  I was supposed to do 1.5 hours running, but I had to cut it down to 1.25 hours because I have a ton of work to do.  I think I ran right around 9 miles at 8:18/mile pace.</p>
<p> </p>
<p>Work is killing me.  I am really hoping that one of my two potential opportunities work out! </p>
<p> </p>
<p>Peace out!</p>

 

[juliemboyle]

<p>Happy Friday!  Missed the friday morning running club due to CRAZY CRAZY pouring rain!!!  So, Interval cardio/muscle indurance DVD.</p>
<p> </p>
<p>Enjoy!</p>

 

[Stitcher]

<p>Lunch swim.</p>
<p> </p>
<p>As I said earlier, no bike commute today, opting instead for the lunch swim.</p>
<p> </p>
<p>On the one hand...I'm glad I did...</p>
<p>but right now, I'm BEAT!</p>
<p> </p>
<p>300 swim</p>
<p>300 kick</p>
<p>300 pull</p>
<p>2 x 500 (drill/swim)  (the group did 300 drill/swim)</p>
<p> </p>
<p>2 x</p>
<p>10 x 25 as:  6 kick fast on :45/ 4 swim on :20 (It ended up being straight 25s for most everyone)</p>
<p> </p>
<p>100 ez</p>
<p> </p>
<p>2 x</p>
<p>10 x 25 as: 6 pull fast on 45/ 4 swim on :25 (coach gave us 5 more second, because we needed to at least be able to touch the wall before starting again.</p>
<p> </p>
<p>100 ez</p>
<p> </p>
<p>2 x</p>
<p>10 x 25 as: 5 kick w/ fins / 5 swim w/ fins all fast, all on :45 (yay!  LOTS of rest for us)</p>
<p> </p>
<p>100 ez</p>
<p> </p>
<p>Effectively, we had a 1000-1200 meter warm up</p>
<p>then 1500 meters of sprinting with ez recoveries in between.</p>
<p> </p>
<p>Fun!</p>
<p> </p>
<p>WHAT'S FOR LUNCH....................and DINNER?</p>