[Alaska Mike]

<p>12 short weeks until IMLP (as of yesterday) and half of those are up north.  Time to get going!</p>
<p> </p>
<p>1:30 on the exercise bike today.  Started off with a 20min WU where I started at 100w and increased by 10w every 2 min till I hit 170w.  Then 40 min of 5 min hard, 5 min easy.  The hard started at 220w with the first set and increased by 20 each interval so it was 220w, 240w, 260w and finally 280w.  On the final set I did 30 sec sitting, 30 sec standing cycle.  Going to try and build those into 15 to 20 min cycles to build my legs for the long hills at LP.  I then did 10 min of 1 min easy, 1 min hard where the hard was 240w.  Finished up with 5 min @ 120w, 10 min @ 170w, 5 min @ 120w.</p>
<p> </p>
<p>Then jumped on the treadmill for a brick run.  15 min, 2.15 mi.  Felt easy and in control, the left calf was a little sore from Saturday's run.  I'm trying to get myself to the point where I run the treadmill on a 0.5% or even 1% incline and I've tended to minor injuries when I've done that in the past.  We'll see if I can ease myself into it.</p>
<p> </p>
<p>Have a great week everyone!</p>
<p> </p>
<p>Mike</p>

 

[Thor]

Good morning....<br><br>
Stuck in all day training today...<br><br>
3.5 to 4 mile easy and sluggish run.

 

[hobey]

<p>DOR. I'll probably hit REI over lunch to check out new road shoes. I want to switch my current road/MTB shoes to try to mitigate the PF flare I always have due to the flexy sole. Got a dividend and a gift card in my pocket! </p>

 

[jenotter]

<p>Good morning all!</p>
<p> </p>
<p>After yesterday's efforts to reclaim the yard from the overgrown plants, feeling sore and tired. Thank goodness for the taper. 4.11 miles pushing the littles. Got to see just hatched baby geese at the lake - smallest ones we've seen this season...guessing maybe only a few days old. Just the cutest darn thing ever.</p>

 

[master_of_none]

<p>Team Training workout this morning (my Y's version of Biggest Loser).  We hit the bleachers and I almost did considering it was about 40 degrees and there had been some frost.  metal bleachers and frost at 5:30am is not a good combination.  Between trips we had to rotate between jumping jacks, push ups and tri dips on the bench.  Then it was some walking lunges followed by frong jumps.  Then for good measure some planks.  All in all a good workout.  The field we used has Play Turf so I had little black pellets everywhere.</p>

 

[regiolanthe]

<p>short commute/lunch ride/short commute.</p>
<p> </p>
<p>41+ miles on the day.</p>
<p> </p>
<p>Can we PLEASE have some heat? Should have worn tights this morning!</p>
<p> </p>
<p>Reg / geo</p>

 

[Tri-Tammy]

<p>Didn't get to my computer this weekend so here is a short synopsis of the past few days-</p>
<p>Friday- hilly 3 mile run</p>
<p>Saturday- 1600m swim in the am and a 26 mile bike in the pm</p>
<p>Sunday- 8 m run FIB taming our jungle</p>
<p> </p>
<p>So today, a wonderful, blissful DOR!!!!!!!!</p>

 

[Yo Sake]

<p>Jen - I used to think the baby geese are cute thing.  However, after I got attacked by mama geese who were protecting their eggs, I don't go anywhere near nor smile at them. </p>
<p> </p>
<p>2300m solid swim.  Golf score of 86 might be close to the lowest.  Got to keep working on the form.  That is it today.  DS's first baseball game tonight!  BTW, how did you like Indians having swept Tigers (ALL come-from-behind wins!!)??!! </p>

 

[SpartyGirl]

<p>short run through the neighborhood - faster than yesterday, but I had some emotional motivation...tired of being on a rollercoaster lately.</p>
<p> </p>
<p>Yesterday was the first time in a LONG time I had dreams of triathlon...</p>

 

[MBannon]

<p>Went camping over the weekend and sat around freezing our butts off most of the time.  No way I was stripping down to go for a run.  So a couple of rest days.</p>
<p> </p>
<p>Today a nice little 4-mile lunchtime run, then later some light weights and swimming.</p>

 

[MountainGirl]

<p>My weekend recap went something like this.....</p>
<p>Saturday I RAN <span><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif" style="width:33px;height:35px;"></span> for the first time since my surgery and the first time since October!  Well it was walk/run intervals for 3 1/2 miles, but it felt great.</p>
<p>Sunday I rode my bike <span><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif" style="width:33px;height:35px;"></span> for the first time also.  Only about 10 miles due to the run the previous day.  Also felt great, but it's really hard trying to behave myself and not over-do.</p>
<p> </p>
<p>Monday I pondered how out of shape I am <span><img alt="razz.gif" src="http://files.kickrunners.com/smilies/razz.gif" style="width:15px;height:15px;"></span></p>
<p> </p>
<p>A great weekend all and all, it's been a long time coming!</p>

 

[Stitcher]

<p>400 ch<br>
300 kick<br>
200 dr<br>
100 sw<br>
 <br>
then, pull set from hell!<br>
6 x 100  buoy & holding paddles desc 1-5, hold 6<br>
50 ez<br>
5 x 100 buoy & wearin paddles desc 1-4, hold 5<br>
50 ez<br>
4 x 100 wearing paddles only desc 1-3, hold 4<br>
50 ez<br>
3 x 100 fins & wearing paddles FAST<br>
r: 20-30</p>
<p>Let me just say that my arms will only turn over so fast.  And, that's my limit, especially using paddles.  So, when there's supposed to be a descending time over 6 repeats, things get a little hurtful.  I'm JUST sayin'!<br>
 <br>
16 x 50 r:30ish as<br>
4x<br>
50 dr<br>
50 build<br>
50 ez kick<br>
50 fast<br>
rounds 3 & 4 w/ fins<br>
 <br>
gah!<br>
 <br>
3350 total meters.</p>

 

[donskiman]

<p>Nice workouts everyone.</p>
<p> </p>
<p>Ran after work today. Felt sluggish to start, but picked it up as I went along.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>34m 31s - 4.15 miles - 08m 19s/Mi<br><br>
3:15 PM <br><br><br>
Equipment: Nike Pegasus 04/11<br><br>
Cool/low 40s - Cloudy and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short progression run. Stretching afterward.</p>
<p> </p>

 

[cak73]

<p>Yeah, MtnGrl!  Nice to hear you're getting out and about!</p>
<p> </p>
<p>Sticher...ooof!</p>
<p> </p>
<p>3100y at masters swim this morning.  Coach has been throwing in lots of other stroke work, so that's a nice change of pace.</p>

 

[jenotter]

<p>Yoshi - Yeah...we look at the geese from afar. We've gotten too close before (which was still like 20 yards away) and a protective parent got all up in our faces about it.</p>

 

[Stitcher]

<p><br>
When I'm in the middle of a set like that,</p>
<p>thinking that drowning the coach is a GREAT idea...</p>
<p>I just remind myself that the pulling will be good for me come June,</p>
<p>AND, it makes my shoulders and back look damn sexy in summer clothes!!!</p>
<p> </p>
<p>It's ALL ABOUT IMAGE!!!!<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>cak73</strong> <a href="/forum/thread/73683/monday-may-2-workouts#post_1997505"><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>Yeah, MtnGrl!  Nice to hear you're getting out and about!</p>
<p> </p>
<p>Sticher...ooof!</p>
<p> </p>
<p>3100y at masters swim this morning.  Coach has been throwing in lots of other stroke work, so that's a nice change of pace.</p>
</div>
</div>
<br><br><p> </p>
<p> </p>

 

[1Topodope]

<p>Congrats MtnGirl!  I am sure it feels great to get back at it!</p>
<p> </p>
<p>A quick 3-mile run followed by a spin class.  Can someone PLEASE TURN OFF THE RAIN?!?</p>

 

[Thor]

<p>Because I didn't get it in this morning, I continued with my Hill Immersion workouts after work, as a double run for the day...</p>
<p> </p>
<p>4.5 mile Incline run on the TM in 45 minutes. Went something like this:</p>
<p>o WU - 10 min</p>
<p>o 30 min @ 14% grade, 12:30 pace</p>
<p>o CD - 5 min</p>
<p> </p>
<p>Great night!</p>

 

[niemsco]

<p>Good job all.  DOR for me, I drove back from Eddyville, KY today from training camp.  My weekend was pretty awesome to say the least.  We had this host house by the lake where everyone hung out.  We drank and had fun and rode and ran.  The lake was flooded and too dangerous to swim.  In fact many of the roads our original training on were flooded, but everything worked out.  Very hilly and challenging terrain, and of course windy, like everywhere else it seemed. </p>
<p> </p>
<p>Highlights were over 6 hours of cycling on Saturday.  I dropped the hammer around 4.5 and finished alone.  It was cool considering there were some strong folks out there.  Then I ran 20 miles the next day after cycling again in 2:31.  I finished at 7min miles.  If I would have kept running, I might have ran a 3:15, or better, in training for 26.2 and smashed my marathon PR from 5 years ago on a training run on a hilly course.  I'm still having a hard time believing that, even after cycling all 120 plus miles.  I just hope I can hold it together.  I drank and ate a lot after that... oh well ...</p>
<p> </p>
<p>Packing up and leaving for San Jose, CA tomorrow for work, should be challenging.  Have a good week.</p>

 

[em73]

<p>I ran 3 miles with the running club - 2.5 nice and conversational (thank you, AdCo for running with me), a quick pee stop, then I picked up the pace for the last half mile.  Felt good to run fast.  And yes, I had to pee so bad that I couldn't make it another half mile.</p>
<p> </p>
<p>Sara, every time an interval gets hard, I think about the currents in the Chesapeake.</p>