[Alaska Mike]

<p>On January 14, 1973, the Miami Dolphins defeat the Washington Redskins 14-7 at the Los Angeles Coliseum in Super Bowl VII, becoming the first team in National Football League (NFL) history to finish with an undefeated season. (<a href="http://www.history.com/this-day-in-history/undefeated-dolphins-beat-redskins-in-super-bowl-vii" target="_blank">history.com</a>).</p>
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<p>Thor - nice job on the tempo run yesterday.  Tempo runs on the slippery road really build my confidence because later in the spring when I'm running on dry roads, my speed picks up so much.</p>
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<p>Scott - good to see you back in the forum.  90 min ride is all?  <span><img alt="biggrin.gif" id="user_yui_3_4_1_2_1326560608333_161" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>
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<p><span>Yoshiko - I'm not sure I ever thought of the medium long runs as a critical workout, unless you're doing all or part at tempo.</span></p>
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<p><span>RonBo - good stuff with the doc, hope it works out!</span></p>
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<p><span>LRR - I like your workout better than mine.</span></p>
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<p><span>TASM - good luck with the knee</span></p>
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<p><span>My hour on the TM last night turned into just the 45 min I had on my schedule because my ankle was back to bothering me and then my left shin started to hurt during the run.</span></p>
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<p><span>Woke up this morning and the ankle was still bothering me.  HTFU and did the workout anyways.  Started with about a 20 min WU, including 5 pickups of about 20 sec.  Then 6 x 1 min @ marathon or faster pace with 1 min recovery.  I set the treadmill to 10.2, 10.2, 10.3., 10.3, 10.4 and 10.5 mph.  That worked out to 5:44, 5:46, 5:40, 5:42, 5:37 and 5:33 pace for the mile repeats (according to my garmin footpod).  Strong but not all out.  Ankle didn't hurt too bad during the repeats, but bothered me plenty during the recovery.  HR average during each was</span> 159, 165, 168, 169, 171 and 172 bpm.  My LT is at 168.  So I've got some work to do if I want to maintain a 5:55 avg pace at Boston.  Did almost a 2 mi cooldown for a total of 11.4 mi in 1:15.</p>
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<p>I'm going to try and hit the exercise bike tonight before my hip/glute session.</p>
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<p>Have a great weekend, tri-peeps!</p>
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<p>Mike</p>

 

[donskiman]

<p>Mike - nice workout!</p>
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<p>Race today. First of a 4 race series. For the first time in 10 years I decided to do the short series. 5K-ish race - not an exact distance due to the trail layout. The first race is the most difficult course and I did pretty well. I got stuck behind some slower people on the uphill/icy areas though. Finished first in AG and set a new age group course record. Much stronger AG this year though as the top 5 all beat the old record and the next two behind me were only 7 and 14 seconds back. That should make for some solid competition in the last 3 races.</p>
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<p>Vicki and Donnie are also doing the short series and were intimidated by the tough conditions. Running on these kind of trails is not something Vicki likes and Donnie struggled with the hills. Both should do much better in the other races, although since each race gets progressively longer Donnie may have some trouble with that.</p>
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<p>Weather was great. Hard to believe it was early January with temps nearing 50 and no wind.</p>
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<p>---------------------------------------</p>
<p>15m 0s - 1.50 miles - 10m/Mi<br><br>
9:40 AM<br><br><br>
Warmup. Easy run with Vicki and Donnie<br><br>
----------------------------------------------<br>
25m 47s - 3.21 miles - 08m 02s/Mi<br><br>
10:00 AM<br><br><br>
Equipment: Adidas Adizero XCS<br><br>
Warm/upper 40s - Sunny and calm. PPRR Winter Series #1 in Cheyenne Mountain State Park. Hilly course starting on a park road, then mostly singletrack trails for the remainder. Trails had many icy areas. Got stuck behind slower runners in several of the uphill/icy areas, but ran strong when I could. Somehow menaged to set a new age group course record, but the next two guys were less than 15 seconds behind. Good race. The series should be challenging.</p>

 

[MBannon]

<p>Thousand yards in the pool, 5 mile run.  Cold rain for the last couple miles of the run.</p>

 

[Yo Sake]

Thx mike for sharing your workout details. I like to read about paces in relation to LT, HR, and all that. Hope your ankle is on it's way to a complete recovery.<br><br>
Skipped the morning swim due to DD's high school placement test . Time flies....She will be 14 in a month... FIB 6.5 mile run on difficult surface due to snow after dropping her off at her dance studio. I'm not too excited to run 17 miles under similar conditions.... I'm at 41 miles this week and feeling this big volume jump.<br><br>
Now I'm thinking to head to a short swim before taking a shower.<br><br>
Sounds like the marathon trials were very competitive and interesting to watch. Strong representations for USA! Now I'm hoping Mizuki Noguchi (Athens gold medalist) makes it to the Japanese team. She is running the Osaka women's marathon in a few weeks.

 

[cak73]

<p>Mike...hope you figure your ankle thing out, it's still pretty early.  Do you ice when in Alaska, or just put your foot in snow?  Put snow in a bucket & bring bucket inside?</p>
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<p>Walked the dogs and did my movement prep exercises before an 11.15 mile run late late this morning. Got to say, it was a great day for a run! Actually quite comfortable; felt like 20s to me and I wished I hadn't included a long sleeve base layer on top. Not too windy at all. Yay, sun! Was very pleasantly surprised to see that DH had a "recovery" mocha waiting for me (it was his long run day, too).</p>

 

[LeftRightRepeat]

<p>I got 30 minutes on the eliptogadget before attending Gator Girl's company's holiday party. Fortunately, they had the game on a big screen so we could watch the Patriots slaughter Denver.</p>

 

[TriAndStopMe]

<p>Take care of that ankle, Mike!</p>
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<p>Don: Way to rock that race! Congrats!</p>
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<p>5k on the rower for me. Knee was odd at the beginning, but after a somewhat painful pop, it settled back in. Because of the iffy knee, I've been limiting how much oomph I put into the stroke from my legs. This time I focused on short bursts of 5-10 strokes of decent (though not maximum) leg oomph. So far, it seems like I didn't screw things up more. The first step out of bed tomorrow morning will be the real clue.</p>
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<p>A couple of inches of snow here. Somewhere, someone is happy about that.</p>

 

[xflbk43]

<p>10 mile easy run.  Woke up to wind chill of -9, so I waited a couple hours until it was 0 out.  Turned out to be a beautiful day for a run, and I didn't feel cold at any point.  Just coasted along at a comfortable pace and didn't feel like I was pushing at all.  It really felt like I could go on forever at that effort level...though my HR was higher than what is "supposed" to be my proper zone based on age.  My HR runs high anyway, so no worries.  Funny thing about this run.  I made it through the first 6 miles without any interference from the 2 RR crossings I have to cross twice on each loop.  Over the last 4 miles, I had to alter my route twice, due to trains coming through.  Run came out to 1:20:14 with the following splits and HR:</p>
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<p>8:11 - 140<br>
7:58 - 151<br>
8:01 - 153<br>
7:55 - 154<br>
7:57 - 157<br>
7:55 - 155<br>
8:05 - 155<br>
8:04 - 155<br>
8:00 - 154<br>
8:07 - 155</p>

 

[jenotter]

<p>Mike - hope that ankle is on the mend!!</p>
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<p>In San Francisco for the weekend visiting friends. Did plyo on Friday before leaving then ran about 7 yesterday through the city and on the waterfront. Got to see the sun come up over the bay - beautiful!! Ran into (almost literally) a friend who is also in town as she was finishing her run. Kind of funny since we hardly ever see each other at home but nearly collide at fihermans wharf. </p>

 

[pcsronbo]

<p>Mike, watch that ankle dude. You're an old man like me, we gotta focus just as hard on recovery as the workouts themselves. You're a smart cookie, so I suspect you are, but we don't want the yung' un's thinking it's all about HTFU.... you're probably sticking your ankle out the window for 20min throughout the day at a time is my guess <span><img alt="biggrin.gif" id="user_yui_3_4_1_2_1326675261525_151" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span></p>
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<p>Don - WTG! another first!</p>
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<p>Me, jack and shit. Kids swim meet and volunteer mandatory since our team was hosting it. Did Marshalling duty from 6:30am-12:30. Damn that's hard work keeping the kids from knocking the officials into the pool, ejecting a random adult who didn't belong (adults NOT allowed on deck unless working) and so on. Phew.</p>
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<p>Kids swam until 4. Damn that's a long day. Then we get to do battle over homework. Phew.</p>
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<p>So no workout, I was fried.</p>
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[pcsronbo]

<p>day is soup - day 5. Tomato. With some pizza. Hey look, I'm not perfect.</p>

 

[AdCo]

<p>14 slow miles in the cold.  It was good and I had to keep HR low, so I did some walking. SLOW, and a little hip flexor issue at the end, but I made it. </p>