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On February 18th, 1229, Emperor Frederick II signed a truce, regaining Jerusalem, Nazareth, and Bethlehem for the Holy Roman Empire.<br><br>
2300yd swim this morning:<br>
400 warmup,<br>
400 drills,<br>
10x100 on :20 rest (1:26 avg),<br>
6x50 on :10 rest :)41 avg),<br>
200 cooldown.<br><br>
45 min run this afternoon.<br><br>
Great workouts to all!!
 

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1080m lunchtime swim for me.<br>
200m WU<br>
360m drills<br>
11*40m (starting every 90 secs)<br>
80m cool down<br><br>
45mins strength-circuit tonight.
 

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Rest day and I have the day off work. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Good thing too because my legs feel like they rode hills yesterday. Oh wait, they did.<br><br>
Planning on an outing to the coast later but one of our computers committed suicide and BrewDad is trying to fix it right now. We may be shopping for a new MacBook instead.
 

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Recovery week for me, but my coach is doing it differently. My bike and swim hours are down, but my running is at a high for this training period. I think my run hours will drop next week.<br><br>
Today - 7.8 mile run in 1:05. Wind was blowing like a mutha, I'd hit an ice patch and be blown, sliding, in whatever direction the wind was going.<br><br>
We had rain this weekend, it got into the low 40's, so everything started to melt. Which of course means that that today the temperature will continue to drop and its back to the low single digits, with snow forecast. I'm really not liking this winter.<br><br>
Finished up with 8 x 20 sec strides, stretching and foam roller. Then 1 hr of weights and core exercise.<br><br>
Last week:<br>
swim - 5906 yards<br>
bike - 79.9 miles<br>
run - 54.8 miles<br>
total time - 15:02 hrs<br><br>
Legs are feeling a bit tired, average HR is up a bit. Just kinda in that blah training period, not close enough to the race to be excited, weather getting me down, training starting to wear on me....<br><br>
... which means its time to suck it up and stop complaining, grind through the next couple of weeks.<br><br>
Have a great week everyone!<br><br>
Mike
 

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Just a swim for me this evening. I asked SwimPlan for a "More Challenging" workout, though. First time I've done that. Looking it over, it's going to be pretty similar to Xflbk's workout. Yup, should be a challenge.<br><br>
Went to my bike fitting yesterday, we spent 1.25 hours fiddling with the cleats and .25 hour with everything else. Hope it helps.<br><br>
Give peace a chance, Peeps!
 

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Peak week for me this week and I already feel like I'm going to fall asleep-coach said to do what I can.<br><br>
Today-:45 minutes in the pool...I'm starting slow this week-the weekend looks like a monster!<br><br>
Enjoy the day, omg I think I just saw the sun!
 

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1 mile keep the streak alive run.<br><br>
A bus ran over me last night. I don't get sick often, but when I do, it takes me down at the knees. Slept until 11 am, skipped for a mile while my head throbbed to each beat of my pulse, and am now going back to bed, or fight a few e-mail fires at work.<br><br>
Rest week was in store for me, anyway, so no big deal. It happens.
 

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64 degrees, drying up, sun keeps peeking out! This could be my 2nd ride since October!! Can't wait to get out. I'm actually going. I have to close all windows and just get out. OK, time to stop writing. Signing out.
 

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swim morning, 3250 yds and I'm feeling it in my arms! I'll probably do some lower body strength stuff with a little yoga later if I'm feeling motivated.
 

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up at 4:10am this morning. Hate it when that happens.<br><br>
Made it EARLY to masters (that's NEVER happened) and of course most people don't show <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Coach was surprised to see me (I've been there maybe 2x in 6mo) and immediately demoted me to the middle lane. No complaints, I am so-not-swim-fit right now it was ok. I was slowest dude in the fast lane before, so whatever <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
3200 yds, she abused me bad<br>
30min weights<br>
deep tissue massage<br><br>
and at work by 9:15<br><br>
Let the day begin!
 

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6 mile run on day 2 of vacation.<br><br>
Nothing to do today but watch the kids clean.They hate these days.<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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I had a great swim. For a while, I had a whole lane - in a 50m pool - all to myself. It was AWESOME! Workout:<br>
600 w/u<br>
4x50 kick<br>
4x100 pull<br>
8x50 drill<br>
2x100 FAST<br>
4x50 Strong<br>
200 c/d Total: 2200m.<br><br>
After the swim, I hit the weights for an hour. It went well. At one point, I had a guy come over and tell me that I was doing something wrong. He mentioned an anatomy part which I don't know in German, I asked him what he meant, and he promptly reached under my shirt to point it out. Weird!<br><br>
Great work everyone.
 

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My Monday was brutal and its not done. I had some 105min hard run I got up for at 4:15am for, then realized my company gave us the day off. So I did the 90minute trainer ride first. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
90 minute computrainer - It was setup as really an easy spin after the run. I worked different cadence cycles mixed in with ILT drills.<br><br>
I went outside for the run, when I hit the sidewalk it was glass. We've got some weird weather. It warmed up last night to where things melted, then got really cold. Kind of treacherous. I couldn't risk it, so I salted the sidewalk so no one would fall down (like the mailman), and went to the basement for treadmill <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"><br><br>
105 min - WU then 6 hill repeats EMH (max HR 186, that's close to my ceiling), then 6 x 4 min tempo runs @ 6min in zone 4/5. Meant to stay in zone 4 but got carried away. I'm beat up. Need to do some yoga and swim strength tonight. And I'm working on my day off... need to catch up!
 

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3718.3 Yard ssss.<br><br>
I didn't drown.<br><br>
No one tried to race me.<br><br>
Life is good.
 

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Rest day after my HM race yesterday. Ouch! I hurt! I do have a massage scheduled for Thursday, though! I think I'll try to start swimming this week. Most of this week will be planning for tri training now that my HM is over. I have to re-do my original plan since I may now be doing a HIM. I'm dropping a few races and changing my priorities a bit, plus I have to shift things a month. That's good because I'll have more time for base.
 

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Rest up and get well Thor.<br><br>
Scott, that is a lot of effort today to get nowhere. Great stuff.<br><br>
Bradley, sounds typical, but maybe he didn't have that body part? I had the whole pool to myself last night. At least for the last 5 minutes it was open.<br><br>
Nice little trainer cruise for me tonight. Coach Troy had us (ironmate was riding next to me) doing a little bit of everything.<br><br>
-Jim
 

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5.1mi run outdoors, easy with some hills.<br><br>
My legs felt like lead from Sunday's long run. Someone flipped a switch and it's Spring for the day. It's 55F and humid today after only 25F during my run on Sunday. It was strange to be running in just a t-shirt. It started raining at the end of the run and it felt good. We even had all the windows open this morning. It's like a mini-vacation w/o standing in a security line <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">.<br><br>
Thor: hope you feel better soon.
 

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Did my first trainer session today, followed by a run.<br><br>
Once I get the specifics down about the right gears to be in, and some real numbers to base things on, I think this will work pretty well.<br><br>
Gorgeous!!!!!!! morning for the run. Perfect for bike shorts and a long sleeve top. Bright sun, full on blue sky....<br>
Yay!
 
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