[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Busy so right to it...</p>
<p> </p>
<p>3.5 mile leg-stretcher early this morning in a gentle, mild rain.</p>
<p> </p>
<p>Great start to the week!</p>

 

[MountainGirl]

<p>Just started my post-surgery "workouts" this week.  20 minutes walking on treadmill at 3.0 MPH for a grand total of 1 mile! <span><img alt="razz.gif" src="http://files.kickrunners.com/smilies/razz.gif" style="width:15px;height:15px;"></span>  My foot seems to be responding nicely and is at about 70% of normal at this point, so I'm encouraged.  Going for my post op visit on Wednesday.  I'm sure my rehab will be sloow, but that's ok.  I'm just glad that I'm going in the right direction. One of these days I might just be fixed! <span><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif" style="width:33px;height:35px;"></span></p>

 

[Alaska Mike]

<p>Welcome back MG!</p>
<p> </p>
<p>After an unscheduled rest day yesterday, I decided to try out the strained whatever-it-is (ab, groin, whatever).  Schedule called for back to back 2 hour sessions today and tomorrow on the TM, easy pace.  I started out at 12 min/mi and worked my way up to 7:30 min/mi and held it there for the remainder of the run.  15.6 mi in 2 hours.  Some irritation, but for most part it was okay.  We'll see how I feel tomorrow.</p>
<p> </p>
<p>Have a great week everybody!</p>
<p> </p>
<p>Mike</p>
<p> </p>
<p>ETA:  6 weeks until the Boston Marathon!!!!</p>

 

[jenotter]

<p>MG - glad you're doing well!!! (and thanks for posting the dancing banana...DD  thought it was funny).</p>
<p> </p>
<p>Feeling a little run down today, but it's a step back week on the marathon training schedule, so good timing, I suppose. I think I figured out the problem with Saturday's LR - didn't drink enough Friday. I know better...just apparently wasn't paying attention. Pretty simple and easily remedied reason but it makes total sense given the combination of the heat, the calf cramps and basically just bonking.</p>
<p> </p>
<p>Thinking about upper body weights or kenpo - nothing high impact today.</p>
<p> </p>
<p> </p>

 

[Stitcher]

<p>3 miles "recovery" run today.</p>
<p>oy!</p>
<p>I needed it.....</p>
<p> </p>
<p>The first mile was faster than I thought it would be, and overall I was still within a reasonable time.</p>
<p>But, I was able to keep my HR down, even going up my "trouble" hills.</p>
<p> </p>
<p>I'm pooped! And looking forward to this rest week of lower mileage.</p>

 

[hobey]

<p>DOR. I'm tired.</p>

 

[niemsco]

<p>Greetings folks,</p>
<p> </p>
<p>MG good to have positive direction</p>
<p>Mike take some ice baths </p>
<p> </p>
<p>More of a rest day, but I'll do some work on my vasa and do some core work on my swiss ball.  I had the second highest watts/kg ranking on my FTP test on my team.  Considering there are several sub 1 hour 40k olympic tri and Kona folks on the team, I was very ecstatic to find that out.  Now if I could just swim and run like them I'd be good!</p>

 

[master_of_none]

<p>lift session FIB yoga.  Class leader pulled a fast one on me and changed her location so when I put dwn my mat before lifting I thought I was in the back and when I got there I was in the front. Not a good thing.</p>

 

[donskiman]

<p>38m 04s - 4.15 miles - 09m 10s/Mi<br><br>
10:05 AM <br><br>
Equipment: Nike Pegasus 11/10<br><br>
Cold/low 30s - Cloudy and very windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy recovery run. Stretching afterward.</p>
<p> </p>
<p> </p>
<p>Results were posted this morning for yesterday's race. Vicki and I both won our AGs decisively. She ran the 10K and won the 50-54 AG by over a minute. I ran the 10 miler and won my AG by over 18 minutes. Supposedly the awards will be mailed to us.</p>

 

[TriBob]

<p>Guest appearance at the pool at lunch. Interval workout 2000 yards.  wu 500, 10x100 on 2:00, cd 500</p>

 

[Tri-Tammy]

<p>Welcome back Mtn. Girl.  Here's to a speedy recovery.</p>
<p>Mike- take care of yourself!</p>
<p>Great job Scott!</p>
<p>Don- Does it get boring to be that fast and kick everyone's butts?  Way to go!</p>
<p> </p>
<p>Me-</p>
<p>Yesterday ran/walked for 30 minutes on the TM and then did a ton of weeding and cleaning of the yards and flower beds.  All that and my knee felt fine this morning with about 1mm of swelling.  This is a huge improvement from the 3mm swelling after my run on Thursday. </p>
<p>Today- trainer time- working on high cadence with easy gearing.  And of course I'm doing my PT which is freakin' HARD!</p>

 

[Yo Sake]

<p>MG - keep the positive attitude! </p>
<p>Mike - relieved to hear your run went well w/o much issues.</p>
<p>Scott - dude, you just got to find the way to stay healthy.  Not surprised your bike legs are coming along well, with all the hard work! </p>
<p>Don - you are machine, 18min over 2nd AG guy?  You smoked the competition.  Congrats to Vicki too!</p>
<p> </p>
<p>7mile recovery run.  Sun is out and I ran to a pharmacy to pick up something - 'running errands (literally)' always puts me in a good mood, I feel useful instead of just satisfying my own egoistic hobby.  Legs are still heavy but much better than the yesterday's run.  Will work on core later.</p>

 

[xflbk43]

<p>2500yd swim this morning:</p>
<p>400 warm up,</p>
<p>200 drills,</p>
<p>300 kick,</p>
<p>6x200 on :10 rest,</p>
<p>400 cool down.</p>
<p> </p>
<p>So, I may be testing to become a police officer as I'm not entirely happy in my current position.  One of the tests is bench press, in which you have to do a certain % of your body weight to pass based on age.  For me it's 87%, which comes out to 139 lbs.  I haven't lifted in almost 7 years, but figured 139, no problem.  Well, after my run yesterday, I went in to see how much I could actually do.  6 reps at 140.  So I added more until I got to 165, which was a little strain, but I definitely could have gone a little higher.  I almost want to start lifting again to see how much I could get back to.  </p>

 

[cak73]

<p>MG: glad to hear you are on the mend!</p>
<p>Don:  18 min...wow!  Congrats to you and Vicki on your AG wins!</p>
<p> </p>
<p> </p>
<p>DOR for me and the start of a recovery week.</p>

 

[zojmn151]

<p>Healing vibes MountainGirl!</p>
<p> </p>
<p>Hi everyone!</p>
<p> </p>
<p>~4 miles at lunch done.  Headed back to the running store for different shoes...just not fitting right.  phooey.</p>

 

[MBannon]

<p>Workouts?  What are those?  Oh yeah, those things I don't seem to be doing anymore.  My training has completely fallen off the tracks.  Just so damn tired after work each day, the only workout I feel like doing is running, but my right ankle/shin tendon just isn't ready for that yet.  Going to try to get the swim/bike mojo going again this week, hopefully back in the running shoes next week.</p>

 

[regiolanthe]

<p>40 minutes of hoops.</p>
<p> </p>
<p>Nice run, Don - 7:07's for 10 miles? Pretty damned brisk! No wonder you won the AG so convincingly.</p>
<p> </p>
<p>Reg / geo</p>

 

[Stitcher]

<p>Workout #2.....</p>
<p> </p>
<p>4600 yards in the pool.</p>
<p>We're back inside since it got cold again, and I don't care how warm the water in the heated pool is, 46 degrees is too damn cold to swim outdoors!</p>
<p> </p>
<p>So, we were inside with the competition temperature water.  brrrrrr...... swim fast to stay warm!</p>
<p> </p>
<p>200 SKIPS</p>
<p> </p>
<p>300 (paddles + buoy)</p>
<p>200 (paddles only)</p>
<p>100 ("nekkid")</p>
<p> </p>
<p>2 x 300 (paddles + buoy)</p>
<p>2 x 200 (paddles only)</p>
<p>2 x 100 ("nekkid")</p>
<p> </p>
<p>3 x 300 (fins + paddles)</p>
<p>3 x 200 (fins only)</p>
<p>3 x 100 ("nekkid")</p>
<p> </p>
<p>All on r:20</p>
<p> </p>
<p>I managed to descend on each round, and was still the last one out of the water.</p>
<p> </p>
<p>Now....I think I could eat my desk!</p>

 

[SpartyGirl]

<p>Don-You are a machine!  Way to go!  (and congrats to Vicki too!)</p>
<p> </p>
<p>Stitch - 4600 in the pool...are you part fishie?</p>
<p> </p>
<p>Hoping to get to the studio tonight, allergies are making my head feel heavy.  Ever tried to do a triple pirouette with a head full of snot?  Not pretty.</p>
<p> </p>
<p>Happy Monday peeps!</p>

 

[namhela]

<p>Speed work with the bike on the trainer.  Got up to 21 miles at 22mph.  Def building that dist up. </p>