[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>AdCo: Nice job yesterday. As for me, call me what you want. But honestly, I would probably do it the exact way again next time. I had a bunch of friends who decided to skip Derry this year and instead run on Saturday. They all lobbied me to join them. And so when I looked at which would be more fun... the decision was made. I was out on Sunday too with more local friends. We ran a gentle 8 miles.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4+ mile run in -5F. Brutally cold when heading into the wind. But no worries, it was only 30 minutes worth.</p>
<p> </p>
<p>See ya!</p>

 

[juliemboyle]

<p>Suffer O Rama and yes I did suffer.........oy......yoga later today</p>

 

[hobey]

<p>DOR</p>

 

[MBannon]

<p>Swim - Almost certainly.</p>
<p>Trainer - Possibly.</p>
<p>Run - Highly unlikely.</p>

 

[Tri-Tammy]

<p>Rest day for me.</p>
<p> </p>
<p>I am still beaming about my long run yesterday.  I've spent December and January basically rebuilding ALL of the lung capactiy and leg strength that I lost with my fall bout of pneumonia and yesterday was my first 4 miler.  I wasn't sure that I could manage my average pace nor that my legs would hold up.  Not only did I feel great the entire run, it was the first easy run that actually felt easy and I made my average pace- DEAD ON!!!  1st mile was too fast, 2nd was too slow, 3rd and 4th were right on. </p>
<p> </p>
<p>It's really just what I needed as I now move into my focused HM training this week.</p>

 

[juliemboyle]

<p><br><br><span><img alt="icon_compress.gif" src="http://files.kickrunners.com/smilies/icon_compress.gif" style="width:15px;height:15px;"></span></p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Tri-Tammy</strong> <a href="/forum/thread/72320/monday-jan-24-workouts#post_1979206"><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>Rest day for me.</p>
<p> </p>
<p>I am still beaming about my long run yesterday.  I've spent December and January basically rebuilding ALL of the lung capactiy and leg strength that I lost with my fall bout of pneumonia and yesterday was my first 4 miler.  I wasn't sure that I could manage my average pace nor that my legs would hold up.  Not only did I feel great the entire run, it was the first easy run that actually felt easy and I made my average pace- DEAD ON!!!  1st mile was too fast, 2nd was too slow, 3rd and 4th were right on. </p>
<p> </p>
<p>It's really just what I needed as I now move into my focused HM training this week.</p>
</div>
</div>
<br><br>

 

[Yo Sake]

<p>Way to go Tammy!</p>
<p> </p>
<p>6 recovery miles on the slippery snowy road.  Human body/mind keeps amazing me - 16.5miles on a hilly terran at 1F temp was easier than today's mere 6miles at 19F.  Oh, the longer run was about 1~1.5minute/mile FASTER.  Every time I am tired/run so slow, I think about what this elite runner said on a RW article, "I have no problem running at 10min/mile when I am tired after a quality workout".  It is called 'recovery run' for reasons. </p>
<p>May swim later.  Or skip. </p>

 

[niemsco]

<p>January goal #1 fail.  I'm injured, right knee, no running, cycling is iffy.  going to see doctor today.  will swim though tonight.  I'm not too worried about it just pissed at myself.  I have two more january goals I can hit though.  I just need to heal up before I start training with my new team, otherwise I'll look like a dork!</p>

 

[xflbk43]

<p>2400yd swim this morning:  400 Warm up, 200 Drill,  6x200 on :10 rest, 200 Kick set, 400 Cool down.</p>
<p> </p>
<p>Have a great day everyone!</p>

 

[zojmn151]

<p>First interval run in ~1.5 years...oof, those will really make you feel out of shape!  3.8 miles total.</p>
<p> </p>
<p>Unlike Thor - I used the DM...way too cold for me!!</p>
<p> </p>
<p>Tri-Tammy - woohoo!</p>

 

[donskiman]

<p>35m 34s - 4.15 miles = 08m 34s/Mi<br><br>
12:40 PM <br><br>
Equipment: Nike Pegasus 11/10<br><br>
Cold/upper 20s - sunny and very windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Not as sore today. Stretching afterward.</p>

 

[ksurp]

<p>Nice job Tammy!</p>
<p>DOR here. -24 this morning which makes me just want to curl up on the couch. We should reach a balmy 30 tomorrow.</p>

 

[pcsronbo]

<p>PT</p>
<p>2100 swim turned 3100 because I felt like it </p>
<p>Chiro</p>
<p> </p>
<p>Ya know... rest day!</p>

 

[jenotter]

<p>Cross training day...did P90X kenpo. I gotta say...I do love throwing air punches. </p>

 

[namhela]

<p>Rest week here.   Time for a bit of a transition though.  Done with my base on the bike,  now starting to focus on some speed.   Got just 6 miles (wondering how I would feel at that pace)...  felt pretty good.  Will try and keep building that dist up till March/April so I can start going outside for me.  </p>

 

[AdCo]

<p>DOR, PT, and beer for me Was a nice night off.</p>