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<p>Schedule today called for the following:</p>
<p> </p>
<p>20 min WU</p>
<p>5 min build to 5:45 pace and hold for final min</p>
<p>2 sets of strides and 3 min recovery</p>
<p>2 x 20 min @ 5:45 pace w/5 min recovery</p>
<p>Long CD</p>
<p> </p>
<p>Worked up through the first tempo section without problem, the tempo effort was tough but under control.  Went to start the 2nd tempo section and I felt a sharp pain in my right-side appendix area.  Stopped, got off the TM and walked around, tried going again, same thing as I increased the pace.  Shut it down for the day.  6.5 weeks before Boston is the time to be cautious, not aggressive.</p>
<p> </p>
<p>8+ miles in just under an hour was the final tally.</p>
<p> </p>
<p>Have a good weekend everyone.</p>
<p> </p>
<p>Mike</p>
 

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<p>17m - 2.00 miles - 08m 30s/Mi<br><br>
7:30 AM <br><br><br>
Warmup. Ran 1 mile from car to race start, registered, then ran the second mile of the course. Easy pace.<br><br>
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<p><br>
15m 10s - 2.00 miles - 07m 35s/Mi<br><br>
8:00 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cold/mid 20s - cloudy and calm. Nielson 2 mile race on the Pikes Peak Greenway trail. Took it easy in advance of the race tomorrow. Ran the first half mile with Jim, then picked up the pace to the first mile marker. Picked it up again for the second mile, but kept it below a strong pace. I usually run this race in about 13:50.<br><br>
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<p><br>
08m - 1.00 miles - 08m/Mi<br><br>
8:20 AM <br><br><br>
Cool down. Ran 1 mile from race finish back to car.</p>
<p> </p>
<p> </p>
<p> </p>
<p>Met with Vicki after her women's group run and we went to the running store to use our gift certificates.</p>
 

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<p>Good afternoon, TEAM LIT!</p>
<p> </p>
<p>Mike: Boy are you smart. Easy to be that way when you're nailing all of your workouts. So you've earned it.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>15 mile run early this morning with a group of many. Logged most of the miles with my new favorite training buddy and my partner for TransRockies, as we pulled away from the group.</p>
<p> </p>
<p>Later!</p>
 

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<p>5 miles easy this morning in the fog. It was peaceful. Had to sprint up the little hill in our cul de sac to make it to 5 even.</p>
 

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<p>DOR for me. Hydrating, taking it easy, and enjoying some dog walks.<br><br>
Heading out later to pick up some gels, bodyglide, and running shoes in the correct size. LOL!<br><br>
Hope we can dodge the rain tomorrow! Gotta seriously think about how to dress. Forecast right now is for low 50s and rain. I am going to get SO wet!  I anticipate being out there for about 4 hours.</p>
 

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<p>Another short ride w/ friend this morning....</p>
<p>in the pouring rain.</p>
<p> </p>
<p>Mid-50s and rain makes for a ton of needed planning.</p>
<p>I met her at her house so that we could "ride in the country"...</p>
<p>only to find that the perfect route I'd planned was blocked off for the construction of a new highway interchange.</p>
<p>(*oh well*).....so, we explored a bit, and ended up back @ her house at just the right time.</p>
<p> </p>
<p>I did a quick change into dry clothes and headed home.....</p>
<p>but, yuk....does my car now have that "wet sweaty icky riding clothes" scent.</p>
<p>Yum! </p>
<p> </p>
<p>I remembered to eat this time, so at least I didn't wake up from my nap with a headache. </p>
<p>I'm learning.</p>
 

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<p>Mike - smart decision.  Appendix area -?  If running related, would it be something to do with flexor?  Hope it turns out to be nothing.</p>
<p>Don - Good luck at the tomorrow race.</p>
<p>cak - good luck tomorrow.  and remember, have fun!</p>
<p> </p>
<p>Probably the toughest run in this cycle.  With pouring rain & wind, and being in a funk mood, I didn't have a good frame of mind heading out.  I really could have enjoyed having company, but due to the kids' drop off/pickup schedule, none to be found.  Anyway.  After dropping off DD at the dance studio, 2miles into the run, came upon flooded areas and made a dumb decision to walk through them.  Shoes got totally soaked.  Hit the big hill anyway and then decided to turn around.  And instead of picking up the car, driving home/changing the shoes, I decided to run home (only 4mile) and change the shoes.  The temp was supposed to be upper 30's, but stayed around low 30's.  I was freezing running against wind, coming home.  Wanted to call it a day, but no choice but heading back out to get the car.  For some reasons I didn't want to eat anything.  Just plain water and me, doing 2:15 run.  I could have added a few more miles to make it the planned 17miles after reaching to the car, but I had little energy, was cold covered with a sense of defeat.  So, called it a day after 15miles.  As Mike said, no point of being aggressive at this point. </p>
<p> </p>
<p>Plus, I have a swim meet tomorrow.  Let's hope I can still kick hard without cramping up.</p>
 

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<p>Yosh....</p>
<p> </p>
<p>Eat a good dinner tonight!</p>
<p> </p>
<p>That cold sucks the energy from you, and you'll also have to stay warm tomorrow...</p>
<p>so, be sure to put some gas in your tank before the meet.</p>
<p> </p>
<p>Good luck tomorrow!!!</p>
 

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<p>Mike: smart move</p>
<p>Don: good luck</p>
<p>Yosh: eat up :)</p>
<p>Mike x: nice run</p>
<p>Nice job everyone.</p>
<p> </p>
<p>Beat up today from FTP test yesterday.  Only 250watts, same as last year, then I actually ran 4 miles yesterday.  My leg is very strong and can take a slow pounding</p>
<p> </p>
<p>AM 90 minutes on the trainer in z2, then I lifted/core and did some jumps, which my leg hasn't been able to take.  I've taken ice baths 5 days in a row and doubled my amino acid intake and its really gotten me back.  I'll run 60 minutes tomorrow.</p>
<p> </p>
<p>Drinking some beers now watching hoops!  Eating tacos!</p>
 

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<p>Yosh...sorry you had a rough day!</p>
<p> </p>
<p>Interestingly, I had a tough 15-miler but due to heat!!! Started out a little before 9am and took Bailey for the first 2.5. I knew when I dropped her back at home it was going to be a rough day, but wasn't expecting it to be as bad as I though. I do my long runs between 9:30 and 10 minute miles...held that for about 8, then as Garmin confirmed, gradually started getting slower. The heat just started getting really bad with no breeze. Fueled and hydrated as usual, but it didn't do much good. My calves started cramping badly which is my body's typical "it's too hot!" reaction. Final mile was mostly walked at 13:24, followed by an immediate flopping on the front lawn. Soon found out it was 80 degrees when I finished. ugh!</p>
<p> </p>
<p>Anywho...hoping tomorrow's 7 miler goes better. :)</p>
 

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2:45 in the pain cave, mostly z2/z3 time<br>
Fib 57min run straight off bike into z2/z3. 5miles. That's darn near my best 8k time ever. And felt darn good so I nailed the nutrition and hydration.<br>
Fib 1hr sword class<br>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>SpartyGirl</strong> <a href="/forum/thread/72893/saturday-march-5-workouts#post_1987216"><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><p>Hold the phones, I went for a run!</p>
</div>
</div>
<p><br>
 </p>
<p>Five thumbs up over here (I borrowed a few for the occasion!).</p>
<p> </p>
 

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<p>6 miles after running 15 on friday.. Wanted to get out on tired legs and was signed-up for a 5k so I did 2.5 mile w/u - after getting lost on the way there - then the 5k - pretty good, but not super fast, as I was going "easyish." then another .5 miles back to the car. No RR, as it was mainly a training run. </p>
 

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<p>let's see.  Saturday I got my butt kicked in a pilates class, then went to the evening check in for my swim clinic, where we focused on breathing.  </p>
<p> </p>
<p>after a warmup (800) and some video taping (50), fun clinic things included:</p>
<p>100 breathe every 2, right only</p>
<p>100 breathe every 2, left only</p>
<p>100 breathe every 4, right only</p>
<p>100 breathe every 4, left only</p>
<p>100 breathe 3/5/3/7</p>
<p>100 breathe 5/7/9</p>
<p>100 breathe 5/9/5/9</p>
<p>(50, to redo video due to technical difficulties)</p>
<p>100 as 25 single arm R, 25 L, 25 R, 25 swim, 25 L, 25 swim.</p>
<p>100 various catch things.</p>
<p> </p>
<p>only 1800, but all that focusing made me tired.</p>
 
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