Monday, May 23 - WORKOUTS!

Thor · May 23, 2011

Hey, hey TEAM LIT!
 
IronLadies: Way to kick ass in Texas!

Yoshi & Don: Nice races, you two! TEAM LIT collects hardware!
 
RonBo: Solid weekend of workouts for you... seems you are almost there. Keep eye on the prize.
 
Me...
 
3 mile easy run early this morning. Quads are trashed from Saturday mountain race and Sunday auto-road training run. The downs.
 
Great day!

Stitcher · May 23, 2011

3 miles to remind my legs how to work after a 40 mile ride yesterday.
It's been ages since I rode that long.
Rabbit got her first "long" ride in and discovered that sometimes there are places that get sore you didn't know you possessed. 
 
Oops.

She's not a fan of road cycling, preferring the mtn bike trails....whereas I prefer the roads.
So, every once in awhile, we switch up where we ride just to challenge ourselves.
 
She rode a borrowed road bike, and her hands didn't lose sensation, but she still struggles with thinking she's going to be hit.
I think part of that is experience. When I mtn bike with her, I struggle with thinking that I'm going to become intimate with a tree.
So.... I guess we each need more practice int he other's favoriet venue.

xflbk43 · May 23, 2011

Great weekend of racing everyone! Was fun tracking you. I'm looking forward to the RR's!
 
2800yd swim this morning for me:
400 warm up,
400 drill,
6x150 lactate intervals on :45 rest,
10x50 sprint on :05 rest,
200 kick,
400 cool down.
 
20 mile ride this afternoon with 5x2 miles hard on 1 mile recovery.
 
Great workouts to all!!

Tri-Tammy · May 23, 2011

DOR for me!
 
Weekend recap-
36 miles biking
2000 m swimming
0 m running.... that's a whole other story. <img alt="mad.gif" src="http://files.kickrunners.com/smilies/mad.gif" style="width:16px;height:16px;"> My left hip/IT is being irritable so I took the whole week off of running. Spent it stretching, rolling, massing, icing, etc etc etc. My HM is a week from this Sunday and I'm starting to worry. Next run day is Wednesday- I figure I'll go out easy and see what happens.

SpartyGirl · May 23, 2011

Tammy - be smart, heal well
 
Dance night for me! Today is the first day of a new schedule at work which means earlier mornings and one afternoon off per week...hurray!

1Topodope · May 23, 2011

5.5 mile run for me this am. I have family in town so sticking to my training schedule is going to be difficult. <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;">

Stitcher · May 23, 2011

Master's swimming was a much better workout for my psyche today.
I could actually do it,
and do it well.
and not feel like I was struggling to keep up.
 
yay!
 
2450 meters
 
200 SKIPS
 
4 x 200 (paddles & buoy) breathing 3, 5, 3, 7 by 50
4 x 50 holding paddles and dragging legs
4 x 100 desc 1-4
r: 20
 
10 x 50 r:30
max breaths: 9, 8, 7, 6, 5 by 50
10 x 25 odds fast/evens ez
 
300 swim as
75 drill/ 75 build
50 drill/50 build
25 drill/25 build

MBannon · May 23, 2011

No idea what's in store for me, it's been a whacked out day so far. Hoping for maybe a short run and some sort of swim.

Alaska Mike · May 23, 2011

Started the day with a run. 10.8 mi in about 1:20, with 3 x 12 min @ z3, 2 min recovery. Later a 24 mi bike ride to keep the legs lose. Masters swim tonight.
 
Mike

donskiman · May 23, 2011

Nice weekend of racing for everyone. All our training must be paying off.
 
Still a bit sore from my race, so I kept a slow pace today.
 
 
-------------------------------------------------------
1h 17m 10s - 8.43 miles - 09m 09s/Mi 
2:05 PM 
Equipment: Nike Pegasus 04/11 
Warm/mid 60s - Cloudy and very windy. Crawford/Puckett/Security/Widefield to trail to Southmoor/Carson to Fountain Creek trail around Willow Ponds return on trail to Widefield/Fontaine/Grinnell/Crawford/Upton/home. Slow steady run. Still sore from the race. Stretching afterward.

niemsco · May 23, 2011

Rest day for me peeps. Trying to redo my cables on my road bike so I can take it out tomorrow. I found the hilliest roads in the Midwest yesterday. In a place called Galena. WOW was there a climb that I thought I would have to get off an walk and it went forever. Did 4.5 hour ride yesterday and a 30 minute run. I even road off road accidentally it was really an adventure. Great place!
 
In my race I did ok, but not up to my high expectations

Swim stunk, but I didn't struggle like last year, I biked exactly 1mph faster on the course than last year, which I guess is pretty good, and ran 45s per mile faster than last year on the run, but I want podium! With these sprints, you screw around at all and you lose a few positions. I took forever in transition compared to my competition. Oh well, need to work on being more speedy I guess.

MBannon · May 23, 2011

You guess? Jeez, a 1 mph increase at your level of the game is phenomenal!
 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by niemsco <a href="/forum/thread/73951/monday-may-23-workouts#post_2000551"><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> I biked exactly 1mph faster on the course than last year, which I guess is pretty good
</div>
</div>

Yo Sake · May 24, 2011

Scott - sounds like SOLID improvements! I commented on FB too, but I bet the reason swim stunk was due to a lack OW swim. Glad to hear you had a great weekend!
 
1hr road riding with DH. Recovery ride except pushing a few short hills, and getting caught in thunder shower and riding almost blindly (we were relatively safe on the wide bike lane).
strength workout if I can squeeze in while hanging out with the family.

pcsronbo · May 24, 2011

Scott - solid!
Thor - yeah man, I'm getting there... 2-3 more hard weeks and it's taper time.
 
Me - 120min Deep Tissue Massage. Oh god that hurt. After that mega-weekend I managed to pull off a movie with DW and had a few beers... so I forgot to ice bath or compression garb or stretch more before bed... paid for it this am. just overall tired.

cak73 · May 24, 2011

2750y at masters swim this morning.
 
400 free, 200 no free (50 each fly, back, breast, fly)
 
3x through the following
Repeats of 5x50 various kick on side drills set (no fins)
50 kick on side
50 "L" arm kick on side (like "shark" but with bent arm held out of water)
50 "L" arm kick on side with 6 kick switch
50 3 strokes then "L" arm kick on side with 6 kick switch
50 smooth breathe every 3
followed by a set of descending 100s on 2:00 (1- 5x100, 2- 4x100, 3- 3x100)
 
200 pull easy breathe every 5/7
 
One drill in particular was a real challenge for me (the 2nd one...for which coach told us we would probably sink if doing it correctly and sink I did), but I was becoming more comfortable with it by the 3rd go around. Still, I lagged behind my lanemates in an embarrassing sort of way. But, I suspect that I mihgt have sandbagged the drills even more if it weren't for sharing a lane. Just did not have it in me to kick to the point of burning today. Was able to descend the 100s ok, but only got down to 1:35. Lanemates were so far ahead of me that being able to draft off of them was wishful thinking.
 
 
One hour massage this evening. Could have easily used 2 hours.

hobey · May 24, 2011

Extended bike commute today. Normal route going in but then I rode to the next town over for Little BD's tball game. Total of 13.5 miles.

Monday, May 23 - WORKOUTS!

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