[xflbk43]

<p>Happy Valentine's Day everyone!</p>
<p> </p>
<p>2400yd swim for me this morning:</p>
<p><span class="Apple-style-span" style="font-family:Tahoma;line-height:normal;font-size:12px;border-collapse:collapse;">400 Warm up,</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span class="Apple-style-span" style="border-collapse:collapse;"><span class="Apple-style-span" style="font-size:12px;">200 Drills,</span></span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span class="Apple-style-span" style="border-collapse:collapse;"><span style="font-size:12px;">200 Kick,</span></span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span class="Apple-style-span" style="border-collapse:collapse;"><span style="font-size:12px;">12x100 on :05 rest,</span></span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span class="Apple-style-span" style="border-collapse:collapse;"><span style="font-size:12px;">400 Cool down.</span></span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"> </p>

 

[Alaska Mike]

<p>cak - careful with those knees!  Remember, its better to take a little more rest now than to be forced into a lot more rest later in the training cycle.  For many folks, marathon training is balancing on the edge of the knife, trying to get the needed mileage in while not pushing yourself so hard that you get injured.  And when in doubt, replace your shoes.  It's cheap insurance!</p>
<p> </p>
<p>namhela - nice job on the TM long run!</p>
<p> </p>
<p>RonBo - The last 45 min of your trainer session must have been a bear to do solo!  Would much prefer to have the solo up front and finish with the group.</p>
<p> </p>
<p>Hobey - have fun at work!</p>
<p> </p>
<p>45 min on the exercise bike.  Started at 100w and increased by 10w every two min till I hit 170w, held it there for the remainder of the ride.  Legs were feeling the run from yesterday.  FIB a one hour easy TM run.  Covered 8.7 mi in an hour and stayed high z1/low z2 the entire way!</p>
<p> </p>
<p>FIB the following strength session:</p>
<p>35 pushups</p>
<p>50 crunches</p>
<p>30 pushups</p>
<p>50 crunches</p>
<p>25 pushups</p>
<p> </p>
<p>Have a great week, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[Tri-Tammy]

<p>DOR for me today.  I had some good workouts this weekend and my knee did great with very little swelling.  I've been pain free for 14 days now too!!! </p>
<p> </p>
<p>Happy Valentines Day everyone!!!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Yoshi: It was indeed very cold yesterday as I fixed (for the second day in a row) the garage. Working like that, with small nuts and bolts and pipes and steal bars, is just brutal when it's that cold. Because you need your fingers but since it's so cold you put on gloves between handling the small things, like bolts and running wire. I think where it gets brutal is that you are also holding tools... metal, steel, things like that. I got so cold that it took me a few hours, a hot shower, and finally some early Valentine Margaritas to warm up. But the garage is now fixed!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile run early this morning. Temperature was a mild 39F. Could have worn shorts but, well, wasn't prepared for the warm weather. Amazing how that temperature feels better on the body than when brutally cold.</p>
<p> </p>
<p>Great day, People!</p>

 

[hobey]

<p>Er, welcome back? This is how my day started...<a href="http://www.facebook.com/album.php?aid=105530&id=1013401763&l=77627b77ff" target="_blank">http://www.facebook.com/album.php?aid=105530&id=1013401763&l=77627b77ff</a></p>
<p> </p>
<p>I actually went into the factory so I could avoid it for a little bit longer. I also chose to wear a pink sweater today so I match my cube.</p>
<p> </p>
<p>Cleaning out my Inbox right now. DOR otherwise. I need to call my DC for a follow-up appointment for my tendonitis.</p>

 

[master_of_none]

<p>good lift session ths morning.  they ae rearranging the fitness center so it things wee in different places and it will take some getting use to.</p>

 

[regiolanthe]

<p>4.5 mile run on a pleasant mid-40s day. Better than last week's run ... about an 8:40 pace.</p>
<p> </p>
<p>Spent the weekend in White River Valley VT, spectating at New England Regional swim meet.</p>
<p> </p>
<p>DS14 has pretty much given up on swimming, but left his last Regionals on a pretty good note (1:17.70 in the 100 yd breast, for a 2 second PR - and 2/28 place, and 2:53.05 for the 200 yd breast, for a 2 second PR and 5/11 place, and swam slightly below seed in the 100 fly and 200 IM). Considering he's barely been swimming at all this season, it was a good showing.</p>
<p> </p>
<p>DD12 had another good meet. Made age group cuts in 3/4 events she swam. She missed the cut in the 200 breast (4/15 place), and hit the cuts in the 100 breast (3/77 place), 100 free (1/109 place), and 200 back (1/12 place).  I think she was happiest about breaking into the 1:00.xx mark for her 100 free (now at 1:00.75).</p>
<p> </p>
<p>She'll have a full slate of events at Age Groups a few weeks from today (all told, she made cuts for eleven events; she can swim nine of those races over the three day meet).</p>
<p> </p>
<p>Reg / geo</p>

 

[cak73]

<p>I hear you, Mike, loud and clear!  Things feel a bit better today and I'm planning to skip this evening's trainer ride.  I see my PT/coach on Friday.</p>
<p> </p>
<p>Hobey...scary!</p>
<p>Reg...wow speedy swimming!</p>
<p> </p>
<p> </p>
<p>2950 at masters this morning.  Strength workout later.  Probably also some more ice.</p>
<p> </p>
<p> </p>
<p>ETA: Thanks, Yoshiko, for the sage advice.  Did get the strength workout accomplished.  Happy to note that my knee had no complaints during the squats, reverse lunges, and step ups!</p>

 

[MBannon]

<p>Just getting back into the groove after taking 5 days off from workout out.  Had been in the "feeling beat up" camp for a couple weeks, so it seemed wise to take a break.  Still have one ankle tendon that isn't entirely happy, but hopefully the rest will have knocked it back into the manageable range.  Hard to tell from today's easy 4-mile run, as my first run after a break is always awful and this one was no exception.  Tomorrow and Wednesday should be more telling.</p>
<p> </p>
<p>Easy technique-focused swim session this evening.  Still working on shortening my glide and also on the left-side breathing.</p>

 

[donskiman]

<p>1h 18m 23s - 8.45 miles - 09m 17s/Mi<br><br>
1:10 PM <br><br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cool/mid 40s - partly cloudy and windy. Crawford/Puckett/Security/Widefield to trail to Southmoor/Carson to Fountain Creek trail around Willow Ponds to trail to Widefield/Fontaine/Grinnell/Crawford/Upton/home. Slow easy pace run. Stretching afterward.</p>
<p> </p>
<p>Had some lingering soreness from Saturday's race, so I didn't push it at all.</p>

 

[Yo Sake]

<p>reg - some seriously fast swimming by the kiddos.  Congrats, proud Daddy.</p>
<p>Tammy - good news about no pain for 2 weeks!</p>
<p>cak -  I am too familiar with the balancing act Mike is talking about.  Be kind to yourself.  Missing 5-days workouts do little to your fitness, hard to accept, but that is what I read. </p>
<p> </p>
<p>7miles super slow run.  I was tired and 30mpw gusting wind took a lot out of me.</p>
<p>Thinking to do a short technique forcused swim (Matt, I am right with you).  I learned A LOT from the yesterday's swim clinic.  "Gliding is not athletic, my 78-yrs old mom can do that." "Power doesn't come from hip rotation."  "What is 'breathing with belly button'?"  These are some of eye-opening comments, totally ooposite of what what I have been hearing/practicing. </p>

 

[jenotter]

<p>I really enjoy reading everyone's workouts...glad everyone seems to be posting a little more these days!!</p>
<p> </p>
<p>Did P90X kenpo this morning...that's it for today. Went to bed at 7:30 last night - felt exhausted. Thought cross training today would be better than plodding through a run and I think that was the right choice.</p>

 

[zojmn151]

<p>3.1 miles on the DM, with 4x 90 sec intervals thrown in the mix...man that killed me...FIB ~600 yds in the pool, just to work things out.</p>
<p> </p>
<p> </p>
<p>I...am...toast...</p>

 

[namhela]

<p>Nice ab work there Mike (didn't think anybody read my entries, cause they are always a day behind).  Last night was bike night, focusing on speed... starting to get some decent dist on it now.  Got 18 miles,  trying to focus on smooth cadence and keeping myself calm (and not tense).  </p>

 

[pcsronbo]

<p>busy busy</p>
<p> </p>
<p>1hr PT</p>
<p>fib</p>
<p>1:30 massage</p>
<p>work</p>
<p>end of day managed a 3600 swim in the fish bowl, sets of 500. 1500yds pull total. glad I had the massage first!</p>
<p>30min core</p>