[Alaska Mike]

<p>It's the 202nd birthday of Abraham Lincoln.  Happy b-day Honest Abe! I just finished reading 'Team of Rivals: The Political Genius of Abraham Lincoln'.  Highly recommended if you like history books.</p>
<p> </p>
<p>1 hour on the exercise bike.  The usual - started at 100w and increased it 10w every 2 min until I hit 170w, held it there for the remainder of the hour.</p>
<p> </p>
<p>Front, Right, Left and Back planks, 60s each</p>
<p>60s wall squat</p>
<p>25 crunches, 25 crunches legs right, 25 crunches legs left, 25 crunches</p>
<p>20 lunges and 20 side lunges</p>
<p>20 lunges deep and 20 side lunges deep</p>
<p>20 lunges w/twist and 20 side lunges w/twist</p>
<p> </p>
<p>Then some stretching.</p>
<p> </p>
<p>Have a great weekend, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Way to kick is started, Mike!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>18.5 mile run early this cold morning with a collection of others. Pace was okay. Fun to run with different people.</p>
<p> </p>
<p>Great day!</p>

 

[ericd256]

<p>spring cleaning today since i have a 3 day weekend. so its cutting the grass, and cleaning the bathroom and being the supreme overlord over the rest of the cleaning staff (kids). Plus i am sore as hell from a  6 mile run that was turned into an 8,5 mile trail run yesterday.</p>

 

[hobey]

<p>Well I was supposed to be running 5 miles at recovery pace but you know those songs you have in your iPod that make you pick it up unconsciously...yeah. At any rate, I ran 5 this morning after breakfast.</p>

 

[donskiman]

<div>10m 0s - 1.00 miles - 10m/Mi<br><br>
9:45 AM <br><br><br>
Warmup. Slow running in the snow to check out conditions.<br><br>
-----------------------------------------------------------------------------------</div>
<div><br>
1h 21m 10s  - 10.00 miles - 08m 07s/Mi<br><br>
10:15 AM <br><br><br>
Equipment: Adidas XCS<br><br>
Cool/~40 - sunny and very windy. PPRR Winter Series #3. Out and back course on the Santa Fe trail from Baptist Road to Palmer Lake and return. The out is a gradual up gaining about 400 feet. It was also into a headwind. The trail was entirely snowpacked. The first/last 2.5 miles had some dirt poking through, but the middle 5 miles were limited to running in the ruts let from the support vehicles. Getting out of the ruts meant running in about a foot of loose snow. Maintained a decent pace to the turnaround, then picked it up a bit on the return for about a 4 minute negative split. One more race left in the series - a 20K in 2 weeks on a hilly course. Maybe the snow will be melted off by then.</div>

 

[Yo Sake]

<p>3900yd group swim - Felt well in spite of being out of water for about 10 days.  FIB a good breakfast with the club friends.  Then hurried home to give DD a ride for her 2.5hrs dance class.  Then went for a nice slow 7-mile recovery run with DH.</p>
<p>Then yoga. </p>
<p> </p>
<p>Have a good rest of the week! </p>

 

[xflbk43]

<p>16 miler on snow, melting ice and slush covered roads.  Last 4 miles hurt bad because of the poor footing on top of fatigue.  Total time was 2:09:58 and splits were:</p>
<p>8:14.87<br>
8:02.98<br>
8:13.55<br>
8:09.65<br>
8:17.01<br>
8:19.67<br>
8:15.72<br>
8:07.56<br>
7:58.85<br>
8:00.22<br>
7:58.29<br>
8:01.03<br>
8:04.32<br>
8:03.04<br>
8:08.28<br>
8:03.23</p>

 

[ksurp]

<p>Nothing for me today. The week has gotten away from DH and I. We both aren't feeling great and too much work, kid sporting events, etc etc is taking its toll. Hopefully things will settle down next week.</p>

 

[cak73]

<p>1hr48min on the trainer.  Nothin' fancy.</p>

 

[zojmn151]

<p>skiing this am with the family...now we are putting the kids rooms back together...just got new carpeting installed yesterday.  gonna look nice!</p>

 

[pcsronbo]

<p>I slept in until 7:30. Holy cow! I'm usually up by 5ish. Must have been that darn IKEA trip last night for kid furniture.</p>
<p> </p>
<p>Got stretched and out for just about 11 miles @ 2:10 with all Z2. Felt ok, could have been better but I did some pre-run orthotic surgery as we're experimenting. I don't think I nailed it, I will give it a couple of runs to let my legs figure it out, but I see future work to be done.</p>
<p>FIB shower and 1hr Sword class</p>
<p>FIB food!! I had only a bagel, gels, and recovery drink so by 1pm I was starving!</p>
<p>FIB flash-nap ;-p</p>
<p>FIB taking the kids to the pool and knocking out 4000yds all at easy pace. was a pyramid (100,200,300,400,500,400,300,200,100) with a 1000 warmup and 500 c/d. 1200 pull total, 400 kick, rest was just plain old swimming. I was lapping the guy in my lane every 3. I was GETTING lapped by the guy next to me every 3. I need to swim at that pool more, rarely do I get lapped by anyone. Motivates me!</p>
<p> </p>
<p>Pizza and birthday cake tonight!</p>

 

[pcsronbo]

<p><br>
8min miles on snow? Wowzer dude!<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Donskiman</strong> <a href="/forum/thread/72577/saturday-feb-12-workouts#post_1983203"><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><div>10m 0s - 1.00 miles - 10m/Mi<br><br>
9:45 AM <br><br><br>
Warmup. Slow running in the snow to check out conditions.<br><br>
-----------------------------------------------------------------------------------</div>
<div><br>
1h 21m 10s  - 10.00 miles - 08m 07s/Mi<br><br>
10:15 AM <br><br><br>
Equipment: Adidas XCS<br><br>
Cool/~40 - sunny and very windy. PPRR Winter Series #3. Out and back course on the Santa Fe trail from Baptist Road to Palmer Lake and return. The out is a gradual up gaining about 400 feet. It was also into a headwind. The trail was entirely snowpacked. The first/last 2.5 miles had some dirt poking through, but the middle 5 miles were limited to running in the ruts let from the support vehicles. Getting out of the ruts meant running in about a foot of loose snow. Maintained a decent pace to the turnaround, then picked it up a bit on the return for about a 4 minute negative split. One more race left in the series - a 20K in 2 weeks on a hilly course. Maybe the snow will be melted off by then.</div>
</div>
</div>
<br><br>

 

[AdCo]

<p>16.5 miles in the cold.. startd out good.. at about mile 15 my foot started to hurt and I limped in nice and slow for the last 1.5.  Seams OK today, and I think it has more to do with my calves than anything else.. </p>