[Alaska Mike]

<p>1:30 on the exercise bike consisting of:</p>
<p>10 min WU</p>
<p>4 x 10 min @ 220w w/5 min recovery, simulating the longer hills at Lake Placid</p>
<p>5 x 1 min @ 280w w/1 min recovery</p>
<p>10 min CD</p>
<p> </p>
<p>FIB 15 min, 2.15 mi on the treadmill.</p>
<p> </p>
<p>Have a great week everyone!</p>
<p> </p>
<p>Mike</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Mike: Nice job on the race-specific simulation. It will come in handy!</p>
<p> </p>
<p>Good weekend to the racers among us.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile easy run early this morning. Hammy pulling but not too-too bad.</p>
<p> </p>
<p>Later!</p>

 

[pcsronbo]

<p>Nothing but massage and eating every friggin thing I can find today</p>

 

[hobey]

<p>Just a bike commute for me today. 8-12 miles total depending on how I choose to ride home</p>

 

[Tri-Tammy]

<p>My weekend recap:</p>
<p>Saturday- Team swim 1800 m of hell that I would generally not do on my own.  Then 1:30:00 on the trainer.  When I started it was raining.  By the time I finished the sun was out.  At least I didn't have to wash my bike... AGAIN!</p>
<p>Sunday- 8.65 run over rolling hills.  Focused on form going down... focused on not dying going up. </p>
<p> </p>
<p>Today- DOR, hydrating, stretching, rolling, etc. </p>
<p> </p>
<p>Happy Monday everyone!!!</p>

 

[xflbk43]

<p>Now that the IL Marathon is over (RR coming soon), back to tri specific training.  First and probably only tri this season is a mere 4 weeks away.  Getting ready to hit it hard on the bike and in the pool, while adding more speed work to my running.  Except for 2 rides last week to recover, I haven't ridden in over a month.  So, I'm not expecting to perform like my usual self at this tri, or any others that I would possibly enter.</p>
<p> </p>
<p>2800yd swim this morning:</p>
<p>400 warm up,</p>
<p>400 drills,</p>
<p>6x150 lactate intervals on 1:15 rest (2:05 avg. I nailed all these, right at my avg.),</p>
<p>10x50 speed intervals on :20 rest 39 avg.  Again, I nailed all of them on 39).</p>
<p>200 kick set,</p>
<p>400 cool down.</p>
<p> </p>
<p>5.5 mile run this afternoon to include:</p>
<p>1 mile warm up,</p>
<p>3x1 mile at 6:08 pace on 1/4 mile recovery,</p>
<p>1 mile cool down.</p>
<p> </p>
<p>Great workouts everyone...I especially like Ron's!  <span id="user_yui_3_3_0_8_130496076431415"><img alt="icescream.gif" id="user_yui_3_3_0_8_130496076431414" src="http://files.kickrunners.com/smilies/icescream.gif" style="width:18px;height:48px;"></span></p>

 

[Yo Sake]

<p>Tammy - sounds like a solid training weekend!  Good job!</p>
<p> </p>
<p>7miles run on a beautiful sunny day.  I have been focusing on the running form quite a bit these days, i.e. knees up, not shuffling, lean forward, etc.  I haven't been able to figure out how to run easy while focusing these.  My speed goes up automatically when I pay attention to all those.  That is it today.  I am planning to tackle the brake issues on my bike while watching DS' baseball game today.  Wish me luck.</p>

 

[regiolanthe]

<p>18.7 mile lunch ride - cross the state line into Kittery/York. Windy and slow, but great scenic route.</p>
<p> </p>
<p>Would have commuted today, except driving to see son's LAX game at my old high school (trippy!) after work.</p>
<p> </p>
<p>Reg / geo</p>

 

[SpartyGirl]

<p>Finding a new normal - after runs on Saturday AND Sunday (there may be a runner trapped in this body yet!) I'm back to the dance studio tonight. </p>
<p> </p>
<p>Here's to a good week.</p>

 

[Boyerdavea]

<p>Great job out there everyone.  I love to read about all your swim workouts.  They seem intimidating to me, but I know it is just a head game.</p>
<p> </p>
<p><span style="font-family:'times new roman', serif;"><span style="font-size:12pt;">A great start to the day.  I went to the pool this morning with no desire what so ever to swim.  However, I forced myself to get in the water and go.  I was scheduled for a <strong>1700 meter endurance swim</strong>.  I grabbed two pair of goggles and put one on the side of the pool in case I needed them.  My goal was to try and maintain 55 second laps.  I stayed pretty close, I think I was as much as 3 seconds behind at one point but I ended up finishing on target.  Total time: 31:08 which works out to 54.9 per lap.</span></span></p>
<p> </p>
<p><span style="font-family:'times new roman', serif;"><span style="font-size:12pt;">Once I was done, I discovered that someone else NEEDED my second pair of goggle more than I did.  I guess I donated my goggles to a needed charity.  lol</span></span></p>
<p> </p>
<p><span style="font-family:'times new roman', serif;"><span style="font-size:12pt;">My second workout of the day included a <strong>6 mile run</strong> at lunch.  The point of running on Monday’s at lunch is to get use to running in the heat and humidity.  6 1/4 mile run complete.   Lack of discipline; again!  Running too fast from the start.  My goal was to run 8:30s and I started with a 7:55 and 8:06, after that it settled down and I was running 8:30s or so and finished my run averaging 8:21.</span></span></p>
<p> </p>
<p><span style="font-family:'times new roman', serif;"><span style="font-size:12pt;">Happy Training Everyone!</span></span></p>

 

[xflbk43]

<p>So the 6:08's didn't happen.  How can the wind be coming out of the south, east and west at the same time?  The only time I had a tail wind was going north.  Everything else was a headwind...WTH???  Ended up doing 6:32, 6:37 and 6:57.  That wind just killed me.</p>

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>xflbk43</strong> <a href="/forum/thread/73784/monday-may-9-workouts#post_1998605"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>So the 6:08's didn't happen.  How can the wind be coming out of the south, east and west at the same time?  The only time I had a tail wind was going north.  Everything else was a headwind...WTH???  Ended up doing 6:32, 6:37 and 6:57.  That wind just killed me.</p>
</div>
</div>
<br><br><p>Why? Because that is often what it *feels* like when you are tired AND trying to push. You feel every brush of air, both real and imagined. This is not to say that you imagined it, but it is to say to go easy on yourself (not your workouts, just in how you feel you performed) for a few more weeks. You may not realize it, and you may feel spunky in the legs, but your body is still tired from the marathon. These are the types of workouts that hit or miss, and it seems this missed. But they only hit or miss because you are tired -- or at least your body needs time to recover. Not saying to not do the workouts, but just be easier on yourself; in other words, don't judge your ability on these workouts for at least another two to three weeks.</p>
<p> </p>
<p>Marathons, especially racing them, are hard on the body. Effects linger.</p>

 

[Stitcher]

<p>Today was the first permitted run since last Tuesday night.</p>
<p>And, it went pretty well....10:30-ish over 4 miles.</p>
<p>I felt pretty easy in the beginning, and was breathing moderately hard throughout the rest.</p>
<p> </p>
<p>Most importantly, I didn't hack up a lung at the end.  </p>
<p> </p>
<p>Yay!</p>
<p> </p>
<p>Then, the major sweat-fest of an outdoor graduation in the stadium in Alabama.</p>
<p>Ummmmmmmmmmmmmmmm yeah, someone didn't think this one through.</p>
<p>Academic regalia is NOT made for 90-degree temps and blazing sun.</p>
<p>'nuff said.</p>
<p> </p>
<p> </p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Boyerdavea</strong> <a href="/forum/thread/73784/monday-may-9-workouts#post_1998600"><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><span style="font-family:'times new roman', serif;"><span style="font-size:12pt;">Once I was done, I discovered that someone else NEEDED my second pair of goggle more than I did.  I guess I donated my goggles to a needed charity.  lol</span></span></p>
</div>
</div>
<p><br>
 </p>
<p>Dave, be sure to check at the front desk.  I know at my gym, the lifeguards assume that any goggles laying on the pool deck that are not obviously there for a reason are abandoned and they scoop them up to keep the deck clear.  The front desk has a sizeable bucket of lost goggles, mostly kid sizes left behind after lessons, etc.</p>
<p><br>
 </p>

 

[Boyerdavea]

<p>Thanks MBannon.  I spoke to the lifeguards after I got out of the pool.</p>

 

[donskiman]

<p>My ribs are still hurting and making it difficult to breathe. Not as bad as yesterday though.</p>
<p> </p>
<p>They found a timing error for one of the guys ahead of me in Saturday's race and it moved me into 3rd AG.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>36m 06s - 4.15 miles - 08m 42s/Mi<br><br>
3:55 PM <br><br>
Equipment: Nike Pegasus 04/11<br><br>
Hot/low 80s - Sunny and very strong winds. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Ribs still hurting and difficult to breathe. Stretching afterward.</p>

 

[Swimmerbee]

<p>I wore shoes for 4 hours... for the first tiem since I was stung.  It felt so good but then the top of my foot started to hurt again.  I can't reasonably run or walk barefoot (since i'm not a barefoot runner) and My upper body is pretty beat from all the paddling and swimming of the weekend so its looking like that's the whole w/o </p>

 

[xflbk43]

<p>     Quote:</p>
<div class="quote-container">
<div class="quote-block">
<p>Originally Posted by <strong>Thor</strong> <a href="/forum/thread/73784/monday-may-9-workouts#post_1998609"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a></p>
<p><br>
Why? Because that is often what it *feels* like when you are tired AND trying to push. You feel every brush of air, both real and imagined. This is not to say that you imagined it, but it is to say to go easy on yourself (not your workouts, just in how you feel you performed) for a few more weeks. You may not realize it, and you may feel spunky in the legs, but your body is still tired from the marathon. These are the types of workouts that hit or miss, and it seems this missed. But they only hit or miss because you are tired -- or at least your body needs time to recover. Not saying to not do the workouts, but just be easier on yourself; in other words, don't judge your ability on these workouts for at least another two to three weeks.</p>
<p> </p>
<p>Marathons, especially racing them, are hard on the body. Effects linger.</p>
</div>
</div>
<p><br>
Thanks for the encouragement.  Actually, I didn't expect to be able to hold the planned pace, I was just being a whiner about the wind.  It's been a running joke among me and a few other people that ran the marathon about how windy it's been this year.  We actually had 50mph gusts during the race, which really sucked over the last 3 miles because they were straight into it.  This is also the first time I've run after doing another workout since I started training for the marathon.  The marathon was my big focus this year and I planned my other training around it, so that I wouldn't ever run on the same day as a swim/bike workout, unless I could do the run first.  That's also why I completely cut my cycling out in April.  So, leftover fatigue from the race and my swim this morning, coupled with the wind, I was bound to fail.  I didn't exactly race the marathon, as you'll see when I finally finish the RR...but that's another matter altogether.</p>

 

[1Topodope]

<p>Great workouts, everyone!  21 miles on the road this evening following by a quick 20 min run before it got too dark.  avg bike pace was 17.33 up from 16.28 when I rode this route last week.  It's exciting to see progress!</p>

 

[cak73]

<p>Only got through 2500y at masters swim this morning.</p>
<p> </p>
<p>Had to exit the pool twice to head to a toilet...had some gas I didn't trust and I didn't want to shart in my suit!  Bowels were just not happy that I wanted to be active and swim this morning, I guess.</p>