[Alaska Mike]

<p>Nice job at the swim meet RonBo!</p>
<p> </p>
<p>Recovery day for me.  1 hour on the exercise bike, started at 100w and worked up to 150w in 2 min increments, held it there for the rest of the hour.  FIB planks in all four directions, held for 1 min each.  25 regular crunches, 25 right side, 25 left side, 25 regular crunches.  That's it.</p>
<p> </p>
<p>Enjoy the weekend, peeps!</p>
<p> </p>
<p>Mike</p>

 

[Yo Sake]

<p>Good job, Ron!  Extra for the same $$ is always good.</p>
<p> </p>
<p>2500m solo swim because my watch somehow shifted to "Time 2" which was 1hr earlier and I missed the group swim workout.  I knew something wasn't quite right when I got up before the alarm and it was bright out... but didn't realize until I got in the car and looked at the clock.  So went to the gym pool and swam, then joined for the breakfast with the club friends.  Then 4 easy miles w/ 6x20sec strides.  No watch/HR.   </p>
<p> </p>
<p>I solved the mystery of 5lbs weight gain & low BF%.  I was taking an anti-inflammatory for my calf/ankle and that did it.  Now, 4 days after I stopped, the extra 5lbs are gone and BF% went up too (I knew I wouldn't have the BF of elite<span id="user_yui_3_3_0_8_130236549596114"><img alt="biggrin.gif" id="user_yui_3_3_0_8_130236549596113" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span> runners. )</p>
<p> </p>
<p>Movie outing with the kids then watch a play at theatre with DH later. </p>

 

[Thor]

<p>Good afternoon, TEAM!</p>
<p> </p>
<p>Yoshi: Anit-Inflam for your calf? I think I could use one of those. Maybe that would allow me to run Boston this year. Who knows. At this point, Boston is out, which I expected and mentally prepared for anyway, so no loss.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile easy run early this morning.</p>
<p> </p>
<p>Bee-You-Tee-Ful day here in New England!</p>

 

[zojmn151]

<p>DOR here, was going to hit the pool, but needed a more relaxed day...Groton 10K tomorrow...</p>

 

[donskiman]

<p>1h 00m 17s - 7.40 miles - 08m 09s/Mi<br><br>
10:40 AM <br><br><br>
Equipment: Nike Pegasus 04/11<br><br>
Warm/low 60s - sunny and very strong winds. Crawford/Grinnell to Bradley to Cortez/Security/Willis/Watson/path/Upton/home. Pretty solid medium effort run. Really had to push hard into the headwind. Stretching afterward.</p>

 

[pcsronbo]

<p>15.2 mile run in 2:50, during which I did 13.1 in 2:22:xx. That would be an almost 12 minute PR on my 13.1 time. Holy McShit. Mostly Z2 too except 30min z3 near the end, which was painful rest felt good.</p>
<p> </p>
<p>Now off for 4400yds in the fishbowl</p>
<p> </p>
<p> </p>

 

[cak73]

<p>NICE run, Ron!</p>
<p> </p>
<p>3300y at masters swim this morning and an hour on the trainer later this morning.</p>
<p>Now, feet up and shooting anti-inflammatory thoughts to my left ankle & foot.</p>

 

[jenotter]

<p>Ahh...let the 20 milers begin. Had a solid run all in all - 3:19 and change, for a 9:57 pace. I forced the hills today trying to mimic the marathon course, and had just under 2000 total feet of climbing. I was happy with the pace and the run - felt good, fueled well, and oddly, it seemed to go quickly.</p>
<p> </p>
<p>The downside was that I took Bailey for the first 2.5, and had to call DH for a pick up because she cut her foot. She's been limping around the house all day....poor pup.</p>
<p> </p>
<p>Have a great day all!</p>

 

[hobey]

<p>Nice running Jen! I hope my final one of this cycle will be as good tomorrow.</p>
<p> </p>
<p>DOR today. PF got *really* cranky yesterday so I'm taking it easy today so that I can hit tomorrow's 20.</p>

 

[em73]

<p>long swim day.  workout said 800 wu and drills, 3 x 1000 on 60 sr, 200 cd.</p>
<p> </p>
<p>I felt peppy, so I swam the 800 wu and drills, FOUR x 1000 on 60 sr, and a 200 cd for 5000m total.  the pool was closing at 12:30 for a birthday party, so I had to descend the last 1000.   I'm taking the fact that I could as a very, very good thing.  </p>
<p> </p>
<p>now I'm cleaning and moving boxes and crap around, some upstairs, some down to the basement...  I think I'm going to sleep well tonight.</p>
<p> </p>

 

[juliemboyle]

<p>Monica:  Wow that was a great swim!! </p>
<p> </p>
<p>Me:  Full body weights followed by TEST RIDING MY NEW ROAD BIKE!!!  Will post pics later, I am in love <span><span><img alt="love4.gif" src="http://files.kickrunners.com/smilies/love4.gif" style="width:27px;height:28px;"></span></span></p>

 

[Tri-Tammy]

<p>Fixed a flat on my road bike and then took it out for a 1:15:00 ride.  I was happily surprised in how the ride felt.  Those trainer sessions actually are working.</p>

 

[regiolanthe]

<p>38 mile group ride with the Bagelry Rider bunch. Peeled off with a group of 3-4 riders at the 25 mile mark, 'cos I didn't think it was wise to keep up the pace and added 5-10 miles that the main group was going. Hopefully will keep early, longer rides up. Goal is to hit 4000 miles for the year (and drop 15-20 lbs).</p>
<p> </p>
<p>Reg.</p>