[Alaska Mike]

<p>Woke up this morning and the legs just had no spunk in them.  I'm a bit tired from a big build-up week and a hard workout yesterday.  Suppose that's a good thing.  Recovery days today and tomorrow.</p>
<p> </p>
<p>Steady run on the TM.  8.2 mil in 1 hr.</p>
<p> </p>
<p>Enjoy the weekend, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[xflbk43]

<p>Nice job on the weights yesterday Mike!  That looks like fun, if we were closer, I'd be glad to join you for a few of those.  Oh and nice job on the uh, recovery run.  Wish my recovery pace was 8.2 mph instead of my long training pace.  Guess I shouldn't complain though.</p>
<p> </p>
<p>Strength and core followed by a 1 mile run this morning.  Pull ups were a tad difficult today due to the extra 5lbs of food still in my belly from dinner last night.  Glad I don't eat like that all the time!</p>
<p> </p>
<p>Have a great day!!</p>

 

[donskiman]

<p>Daily run. Up in Vail. Snow on the slopes is poor and we may only ski once or twice. It's still pretty up here and I had a nice easy run on some hilly snow covered roads.</p>
<p> </p>
<p>----------------------------------------------</p>
<p>39m 36s - 4.31 miles - 09m 11s/Mi<br><br>
1:00 PM<br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Cool/low 40s - Sunny and calm. Ran around on snow covered roads in Vail. Short easy effort. Stretching afterward.</p>

 

[pcsronbo]

<p>1:20 working on stretching and trigger point work to loosen up my legs</p>
<p>35 mostly craptastic run, but I did realize that I have a leg length or hip mobility problem as I was slapping my left foot. Removed RIGHT orthotic (to lower me) and viola! it stopped. So... I got it done i learned  but I didn't really get a quality "run"</p>
<p> </p>
<p>taught 2:00 endurance spin class</p>
<p> </p>
<p> </p>

 

[Yo Sake]

<p>Don - have fun at Vail.  I am jealous.  I did quite a bit of downhill skiing when I was in college in Japan.  But DH doesn't enjoy downhills and we didn't expost our kids to it much when they were younger.  So no interest there.  Maybe one of these winters. </p>
<p> </p>
<p>Woke up with a minor headache (kind of hangover  - yeah, after a mere 3 drinks over 5 hours).  Hurried home for the kids' activity at church.  Then went for a long-ish run.  Almost 11miles.  Ran into Mark at mile 7-ish and the following 3miles were fun to catch up.  Other than lingering groin/psoas tightness (which I don't feel much during a run), 8:40ish pace felt easy and energizing.  I just got to keep this groin issue at bay, or make it better.</p>
<p> </p>

 

[ksurp]

<p>30 minute  run outside this afternoon. It was a sunny, brisk 19 dF afternoon. Threw in a few hill repeats. I then retired to the couch for the Pats game.</p>

 

[regiolanthe]

<p>21+ mile ride on a snot-freezing morning ... think I set a PR in the outside temp ride department as well <span><img alt="smile.gif" id="user_yui_3_4_1_7_1324264550327_161" src="http://files.kickrunners.com/smilies/smile.gif">. Caught my son's one track event (hurdles), then went cross-state for a wife's side family Xmas (well ... one of them, anyway). All in all, a good day.</span></p>
<p> </p>
<p><span>geo.</span></p>

 

[cak73]

<p>4.26 mile run. </p>
<p>HR avg and pace of this run probably reflect the previous evening's food & wine consumption even though the run felt pretty awesome.</p>
<p>Temps were pretty brisk out there!</p>

 

[Alaska Mike]

<p>Workout #2 was 2 mi warmup in about 18 min followed by the following functional strength workout:</p>
<p> </p>
<p>  60 sec plank which I did 30 sec one-leg, then switched to the other leg</p>
<p>  10 x lay on back with lower leg parallel to the flow, lower legs to floor while keeping back on floor, then raise them</p>
<p>  20 pushups</p>
<p>  Repeat</p>
<p> </p>
<p>That's it for today!</p>
<p> </p>
<p>Mike</p>