[xflbk43]

<p>2400yd swim this morning:</p>
<p> </p>
<div>400 Warm up - 6:12</div>
<div>200 Drills - 4:14</div>
<div>200 Kick - 4:49</div>
<div>6x200 on :10 rest - 18:46</div>
<div>400 Cool down - 6:37</div>
<div>Total - 40:40</div>
<div> </div>
<div>Have a great day!</div>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>TransRockies Run: I found a teammate! As soon as we pick a team name, I am registering for the TransRockies Run. Ever since the Ironmate sent me a link to this race, saying "This is SO you, you have to do this," I couldn't stop thinking about the race. And in my quest to find a teammate, thinking I had to look far and wide, I had one right in my own circle of runner friends. And so I made a proposal to him, and he said "Fu&k yeah!" Very, very excited!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>3 mile very easy run early this morning. An otherwise rest day. Body has been pretty beat up after so many snowstorms.</p>
<p> </p>
<p>See ya!</p>

 

[hobey]

<p>That is awesome Thor! I can't wait to hear all about it.</p>
<p> </p>
<p>I briefly thought of running an easy 4 today to start working off the Superbowl food but my left foot PF is getting really stubborn. This on the first week of marathon training. Ugh! So I'm taking the rest day and calling the doc to make sure nothing else weird is going on. *sigh*</p>

 

[master_of_none]

<p>Good afternoon, where has the day gone.  Some heavy lifting followed by yoga class.  Good class and it strethed me pretty good.</p>

 

[jenotter]

<p>Hobey - sorry about the PF but glad you're getting it checked out.</p>
<p> </p>
<p>Haven't done anything yet, but will do P90X kenpo shortly once I get my act together.</p>
<p> </p>
<p>Off topic...but feeling very blue this morning...my friend's beautiful little girl - age 4 - passed away yesterday. She had a genetic heart problem and had been in and out of surgeries several times, and during her last procedure, went into cardiac arrest followed by a stroke. She was in a coma for almost 3 weeks. I'm heartbroken and speechless...</p>

 

[hobey]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>jenotter</strong> <a href="/forum/thread/72520/monday-feb-7th-workouts#post_1982257"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><br><p>Off topic...but feeling very blue this morning...my friend's beautiful little girl - age 4 - passed away yesterday. She had a genetic heart problem and had been in and out of surgeries several times, and during her last procedure, went into cardiac arrest followed by a stroke. She was in a coma for almost 3 weeks. I'm heartbroken and speechless...</p>
</div>
</div>
<p><br>
I'm so sorry for your friend. No one should ever have to lose a child. <span><img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"></span></p>

 

[regiolanthe]

<p>Ditto Hobey. I can't imagine anything worse. Give her what comfort you can, and hug the little Otters tight.</p>
<p> </p>
<p>45-50 minutes X-country skiing ... breaking trail through the woods again (this time on top of some crusty stuff).</p>
<p> </p>
<p>Reg / geo</p>

 

[zojmn151]

<br><br><div class="quote-container">
<div class="quote-block">
<p> </p>
<p>Off topic...but feeling very blue this morning...my friend's beautiful little girl - age 4 - passed away yesterday. She had a genetic heart problem and had been in and out of surgeries several times, and during her last procedure, went into cardiac arrest followed by a stroke. She was in a coma for almost 3 weeks. I'm heartbroken and speechless...</p>
</div>
</div>
<p><br>
Hobey - so sorry for your friend - {{{hugs}}} all around.</p>
<p> </p>
<p>4 miles at lunch today - felt really good to NOT have to bundle up! </p>

 

[xflbk43]

<p>Add a 6.45 mile run for me.  Was scheduled for tomorrow, but I got off work early today, so I figured I could go ahead and do it.  Was a lot tougher than I'm used to, as this is the first time since August that I've doubled up my workouts and it was only a few hrs after my swim this morning.  Anyway, it was 1K intervals and went 10 min warmup, 5x([email protected]:54 pace, 1/4 mile easy), 10 min cool down.  Splits were:</p>
<p> </p>
<div>8:41.25</div>
<div>6:54.92</div>
<div>6:42.76</div>
<div>6:30.53</div>
<div>6:45.94</div>
<div>7:54.31</div>
<div>3:54.09</div>

 

[Yo Sake]

<p>Jen - I am so sorry about your friend losing her girl.  That is just beyond imaginable.  Your friend will be in my thoughts.</p>
<p>hobey - boy, your PF seems to come back time to time to give you some frustrations.  Done anything different to make some long-term changes/improvements?</p>
<p>miles - I meant to comment a few times in the past - CONGRATS on your new job.  And also glad to hear your back is feeling better.</p>
<p>Thor - that is exciting!  Is that the one Looki was talking about a few weeks ago?</p>
<p> </p>
<p>8miles incluindg 3x2miles at half (7:40) pace target.  Happy to get this done outside, in high 20's with light wind.  Legs were amazingly strong; 7:26/7:19 - 7:07/7:21- 7:09/7:16 w/ 2min R.  HR was about the same at 7:30ish pace a few weeks ago under similiar conditions.  I knew the pace was too fast, but with 3 easy days coming up (due to off-site meeting), I decided to let the body take over and go by the feel and it was just comfortably hard, not dying hard like I felt a few weeks ago.  I take this as my body is adapting to the training load well.</p>

 

[jenotter]

<p>Thanks guys...just kind of a weird day. Felt good to throw punches at P90X guy. </p>

 

[Alaska Mike]

<p>Hullo everyone!</p>
<p> </p>
<p>Thor - very cool!  You'll rock that race, and of course have a blast.</p>
<p>Otter- so sorry to hear that.</p>
<p>Hobey - hope you're feeling better soon.</p>
<p> </p>
<p>Been gone for about a week.  Spent last Monday through Sunday in Palm Springs with a bunch of tri-peeps.  Rode 371 miles over 5 days, had some good trail runs and had a generally awesome time.  Perfectly timed as I headed out one day before Snowmageddon 2011 started in Chicago.  Most of the tri-peeps were scheduled to fly out Wed but rescheduled to come out Tuesday morning.  The few who couldn't reschedule never made it out.</p>
<p> </p>
<p>On the way from Palm Springs to Alaska I took an 8 hour layover in Seattle and visited with the PNW LIT crew before heading to my cousin's.  I knew this already, but those guys know how to party!  I'm definitely going to figure out a way to join them for a full day or two, if I can stand that much fun!  Huge thanks to Tammy for allowing me to join you guys at the house.  I'm still drooling over those fried cheese curds.  Great to meet Steve, Barb, Matt, Rachel, Hobey, Chad and all the kids (and sorry if I forgot anyone).  Chicago LIT crew - these guys have definitely set the bar high and I think we need to meet that challenge!</p>
<p> </p>
<p>I'm back on The Slope today, so back to the treadmill.  Easy 45 min recovery run on the schedule followed by 15 min core work.</p>
<p> </p>
<p>Happy Monday, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[donskiman]

<p>48m 26s - 5.62 miles - 08m 37s/Mi<br><br>
1:40 PM <br><br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cool/mid 40s - Sunny and very windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell to Bradley turnaround to Crandall/Hubbell/Corliss/Upton/home. Short easy run.</p>

 

[hobey]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/72520/monday-feb-7th-workouts#post_1982303"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>hobey - boy, your PF seems to come back time to time to give you some frustrations.  Done anything different to make some long-term changes/improvements?</p>
</div>
</div>
<p> </p>
<p>I picked up a pair of neutral cushion shoes a few months ago to try (adidas Supernova Glide) and they seem to be the source of all the frustration. I stopped running in them last week and went in to see the doc today. My PF usually responds to ice, massage, and stretching but my left foot wasn't responding normally and the pain changed with some wrapping around my inner ankle.</p>
<p>Dx is post-tib tendinitis in addition to my usual PF nonsense. Good news is I don't have to stop running! <span><img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"> Kind of helps when your doc is also a serious runner. He confirmed my shoe suspicion and told me to go back to running strictly in moderate stability shoes such as my usual Mizuno Wave Inspires. I need to add post-tib icing and trigger point therapy to my usual PF stuff and to tape my foot/ankle while we work on loosening up that tendon and strengthening the post-tib muscle. Green light to run but also had a reminder to not be stupid about it.</span> <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>

 

[Tri-Tammy]

<p>Jen- I am really sorry to hear about your friend's loss. <span><img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;"></span>  Hang in there and hug yours! </p>
<p> </p>
<p>Hobey- Good for you... going to the dr.  Better to be safe than sorry.  Especially since BD mailed in your registration. </p>
<p> </p>
<p>Mike- You are welcome for Sunday... and you are welcome anytime.  It was great to meet you!!!  If it helps, we took a vote and decided (for you) that work in Alaska will need to just do without you the weekend of Aug. 27/28.  But there is a camping trip being bantered about for late July too! </p>
<p> </p>
<p>Nothing for me today.  I'm exhausted.  Knee is feeling much better so I'm looking forward to getting back to running tomorrow!</p>

 

[pcsronbo]

<p>Jen - ouch</p>
<p> </p>
<p>Me, 2800yd in fishbowl being chased by Mr. Speedy. Ya know, you're not that fast if you have to rest in between every 50 when the guy you're "racing" is doing sets of 500... Just sayin</p>
<p> </p>
<p>The an hour PT</p>

 

[cak73]

<p>Nice work, Thor!</p>
<p> </p>
<p>{{{Jen}}} sorry to hear about your friend's daughter.</p>
<p> </p>
<p> </p>
<p>3000y at masters swim this morning, including this bit for the main set (the idea being to just barely make the first part, then sprint the second part and use the remaining time as rest):<br><br>
8x50 on 1:00 as 25 on :25, 25 on :35<br>
50 ez<br>
8x75 on 1:30 as 50 on :55, 25 on :35<br>
50 ez<br>
8x100 on 2:00 as 75 on 1:20, 25 on :40</p>
<p> </p>
<p> </p>
<p>This evening, 30 minutes on the trainer and a strength workout.</p>
<p> </p>
<p> </p>
<p>Do I even want to look at the weather forecast for tomorrow?  Sigh.</p>

 

[namhela]

<p>Bike night, slowly building up my dist with new speed (22 mph).   I got 15.5 miles in.  </p>