[Muffin Queen]

<p>Day of Rest for me today.</p>
<p> </p>
<p>Weekend recap:</p>
<p>Saturday: 80/2 brick  Good 80 miles despite rain and slick roads.  Got through my fear of riding through the center of Gloucester with those crazy drivers that seem to congregate there.  Drove by the top and bottom of my in-laws street but they are cruising so we didn't stop by.  Overall slower than I wanted to be but follow the coaches plan to ride easy the first 75% and pick it up the last 25%.  Next weekedn 112 on the menu.  We'll see how that goes.</p>
<p> </p>
<p>Sunday: Double Stiles Pond swim which is about 2.8 miles.  We did it in 1:23 which was better than I thought we were swimming given that the effort did not feel it til the very last few hundred yards.</p>

 

[Thor]

<p>Good morning, TEAM!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile run early this damp and dreary morning. Tempo action in last two miles. Nothing major. Body pounded from weekend yard work and runs.</p>

 

[4boysmom]

<p>Super fun day at Deer Creek yesterday.  Opted for the sprint du.  About 40* at the start.  They didn't even bother with body marking as they figured no one would have enough skin exposed to make it worthwhile.  First run was a bit tough as I was COLD.  Eventually I did start to break a sweat.  Into T1.  Took a bit longer than I should have as I was trying to be careful with my shoes since I'd need them again in T2.  Bike was okay. Tried to hammer it, since it was only a sprint.  Got passed, but I suspect mostly by the fast tri guys.  Spent too long in T2.  Knew I needed to shed, and wrestled with gloves and jacket.  Froze again on the run.  Did a bit of passing as I wanted to get this thing DONE.  Overall, very happy with this race.  Numbers aren't spectacular, but good enough for 2nd AG.  Goal for the day was to have fun with the team and that was certainly met.</p>

 

[SpartyGirl]

Dance tonight - happy to feel healthy enough to get my groove on! <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/smile.gif">

 

[niemsco]

<p>My run consisted of running down to park, then 7 x 20 s bursts, then skipping 60 skips back, then back home.  About 45 minutes. </p>

 

[Yo Sake]

<p>MQ - Looks like your training is coming all together well.  Keep up the good work!</p>
<p>4bm - congrats!</p>
<p> </p>
<p>I am paying big time for the walk/run yesterday....I am in a constant pain (but refuse to take pain killers).  Not fun.  Especially when I really need running.   </p>

 

[JWcrew]

<p>Ran 5 miles after work.  Mixed in some speed intervals. </p>
<p> </p>
<p>This sun going down early thing is a real bummer.</p>
<p> </p>
<p>Jon</p>

 

[pcsronbo]

PT<br>
Run drills

 

[donskiman]

<p>Basic daily run today, then off to work. Short night and back to work at 5 AM tomorrow.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>38m 06s - 4.15 miles - 09m 11s/Mi<br><br>
10:30 AM <br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Warm/low 70s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy effort. Stretching afterward.</p>

 

[AdCo]

<p>3 mile club run.. think I'm sick as it sucked.. </p>

 

[cak73]

<p>Swam 3300y at masters swim</p>
<p> </p>
<p>4x200 as swim, drill, IM swim, kick on side with fins</p>
<p> </p>
<p>5x100 on 10sr, last 25 fast</p>
<p>5x100 on 10sr, last 50 fast</p>
<p>5x100 on 10sr, last 75 fast</p>
<p>5x100 on 10sr, fast</p>
<p>4x50 on 10sr as fist/stroke</p>
<p>3x50 on 10sr, focus on disconnecting breath from arms</p>
<p>2x50 on 10sr, nice and long</p>
<p>1x50 kick ez</p>