[Alaska Mike]

<p>Yoshiko - careful with the groin!  Those take a long time to heal once injured and its hard to run with.</p>
<p> </p>
<p>Geo - good luck hitting the round number!</p>
<p> </p>
<p>Key workout for the week!  20 min WU including 2 x 30sec @ 5:30 min/mi pace.  Then 10 x 1 min @ 5 min/mi with 1 min recovery.  Ramped up the TM speed starting about 10 sec before each interval and then ran through the full min interval before ramping down the TM.  3 min very easy recovery and then I ramped back up to my LSD pace (7:19 min/mi) and had a long cool down.  10.7 mi in 1:15.  The last 2 intervals were tough, but I held my pace and form.  Felt great to nail a workout like this!</p>
<p> </p>
<p>20 min of foam roller and stretching after.</p>
<p> </p>
<p>Have a great weekend, tri-peeps!</p>
<p> </p>
<p>Mike</p>
<p> </p>
<p> </p>

 

[donskiman]

<p>Daily run. Packing afterward and off to Vail.</p>
<p> </p>
<p> </p>
<p>----------------------------------------------</p>
<p>34m 44s - 4.15 miles - 08m 22s/Mi<br><br>
9:30 AM<br><br><br>
Equipment: Saucony Kinvara 2<br><br>
Cold/mid 30s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy effort run. Stretching afterward.</p>

 

[xflbk43]

<p>8 mile run this morning.  Came out to 1:02:25.  Alabama family is here for our Christmas Celebration, so that's it for me today.  Have a great day!</p>

 

[Yo Sake]

Mike - educate my curious mind - does your coach explain what your main part of your workout is supposed to do (what system does it improve)?<br><br>
3100m in the pool. FIB breakfast with the club friends then some shopping (painful!) FIB 5 miles.<br>
Heading to out-of-town company christmas Party.

 

[regiolanthe]

<p>Thanks, Mike -</p>
<p> </p>
<p>To that end - last fairly epic-ish ride of the year. 67 mile combo solo/group ride. Went out with 4 other hardy souls for the first 51, then tacked on 16 solo at the end. Today was cool - in the 20's at start; mid 30's at end - with one small flurry - but sunny by the end. Hard route though - hilly - but gorgeous winter views around a local lake.</p>
<p> </p>
<p>Now at 4915 and counting ... Should squeeze a quick 20-ish miler in tomorrow.</p>
<p> </p>
<p>Geo</p>

 

[Alaska Mike]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/t/75948/saturday-december-17-workouts#post_2023117"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Mike - educate my curious mind - does your coach explain what your main part of your workout is supposed to do (what system does it improve)?</div>
</div>
<p><br>
Generally, no.  For the most part we've developed a relationship where she tells me what to do and I do it.  Don't know if that is different with her other clients, but she gets jazzed by all the science and it quite frankly bores me.  One exception to that is that sometimes she knows that I'm likely to push harder on the workout than she wants me to so she'll explain what we're trying to accomplish and remind me that if I push harder than she wants me to that it invalidates the purpose of the workout.  And if I ask her, she'll explain the purpose of any individual workout.</p>
<p> </p>
<p>At the beginning of each training cycle we sit down and discuss our goals for my major races and Chris will outline her general approach to putting together my training plan to accomplish that goal.  She'll explain the major phases of the training plan and what time frames it covers.  And she'll go into a bit of the science about what she is trying to accomplish in terms of physical changes in order to achieve my goals.</p>
<p> </p>
<p>Mike</p>
<p> </p>

 

[cak73]

<p>2 hour cycling/strength class run by my coach and another coach.</p>
<p>Set my trainer up between Adam and my friend, Eve.</p>
<p>Felt this week's class was tougher than last, but I also feel that I performed better.</p>

 

[ksurp]

<p>2.25 mile run. Now on to housecleaning.</p>

 

[Yo Sake]

Thanks mike. I know I asked a similar question before and the reason I asked again was I thought I read somewhere you moved to a different coach. Which obviously was wrong..

 

[Alaska Mike]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/t/75948/saturday-december-17-workouts#post_2023136"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Thanks mike. I know I asked a similar question before and the reason I asked again was I thought I read somewhere you moved to a different coach. Which obviously was wrong..</div>
</div>
<p><br>
I was considering it in the fall but ultimately decided to stick with the person who has been coaching me since 2007.  Figured the issues I had were with me, not with the coach.</p>
<p> </p>
<p>Mike</p>
<p> </p>

 

[pcsronbo]

<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/t/75948/saturday-december-17-workouts#post_2023123"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p> And she'll go into a bit of the science about what she is trying to accomplish in terms of physical changes in order to achieve my goals.</p>
<p> </p>
<p>Mike</p>
<p> </p>
</div>
</div>
<br><br><p> Which bores you into a nice nap which is tagged "recovery day" <span id="user_yui_3_4_1_21_1324173855223_9"><img alt="icon_king.gif" id="user_yui_3_4_1_7_1324173855223_150" src="http://files.kickrunners.com/smilies/icon_king.gif" style="width:21px;height:22px;"></span></p>
<p> Hehe, MAKE ME FASTER. Dats the goal. Nice to have a coach you can just "trust". Took me years to accept that I can trust CC to do the right thing, so I don't bother her NEARLY as much as I used to about "why why WHHHHHHY" (inserty whiney voice). Now 90% of the time I just do it. 9% of the time I ask the question and put what I think is the answer. I'm usually right. 1% I'm like WTF Willis?!!?</p>
<p> </p>
<p>Me, one shitty ass run. 15min walked it home. Spent 45 min warming up, stretching and doing these perversely painful work on the Trigger point to get my legs ready. But it was a complete fail. PT taped my foot yesterday, I rate it as a fail. Will re-do this tommorow this didn't count.</p>
<p> </p>
<p> </p>

 

[Alaska Mike]

<p>Workout #2</p>
<p> </p>
<p>2 mi easy on the TM warmup</p>
<p>Sets of 20, 15, 12 of each of the following:</p>
<p>  dumbbell bench press</p>
<p>  dumbbell fly on bench</p>
<p>  tricept dumbbell lift over head</p>
<p>  standing dumbbell curl</p>
<p>  standing tricept straight-back</p>
<p>  standing military press with dumbbell</p>
<p> </p>
<p>Started to do pushups but realized it wasn't going to happen, so I called it a day!</p>
<p> </p>
<p>Mike</p>
<p> </p>
<p>ETA:  forgot that I did bench dips too!</p>

 

[cak73]

<p>My arms fell off just reading this!<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/t/75948/saturday-december-17-workouts#post_2023178"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>Workout #2</p>
<p> </p>
<p>2 mi easy on the TM warmup</p>
<p>Sets of 20, 15, 12 of each of the following:</p>
<p>  dumbbell bench press</p>
<p>  dumbbell fly on bench</p>
<p>  tricept dumbbell lift over head</p>
<p>  standing dumbbell curl</p>
<p>  standing tricept straight-back</p>
<p>  standing military press with dumbbell</p>
<p> </p>
<p>Started to do pushups but realized it wasn't going to happen, so I called it a day!</p>
<p> </p>
<p>Mike</p>
</div>
</div>
<br><br><p> </p>

 

[juliemboyle]

<p>About 4 miles of walking around Boston...........shopping, seeing the sights and having a great "weekend away" in the city </p>