[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5.5 mile run early this morning with the usual town suspects. Body was just brutalized from yesterday's long run and then spending the rest of the day in the cold trying to put together a garage door opener that shit the bed.</p>
<p> </p>
<p>Great day, Tri-peeps!</p>

 

[Alaska Mike]

<p>Thor and xflbk - nice job on the long runs yesterday!</p>
<p>cak - even a straightforward trainer ride will pay huge dividends.  You can't rest on those.</p>
<p>RonBo - I get tired just reading your schedule!</p>
<p> </p>
<p>18.5 mi on the treadmill this morning in 2 hrs.  I'll never love the treadmill, but I am learning to tolerate it.  I'm just glad my 3 hr run this week will be after I get home!</p>
<p> </p>
<p>That gives me 58 mi this week.  Not what I wanted, but consider I only had 4 days of running I guess I'll take it (like I have any other choice!).  Hoping to get closer to 90 next week, my biggest this training cycle has been 85.  The legs are starting to come around to marathon condition, still don't know if I have the speed I need.  I found a tune-up half marathon 3 weeks before Boston in Chicago that isn't sold out, that should give me a good feel for where I'm at.</p>
<p> </p>
<p>Enjoy the rest of the weekend everyone!</p>
<p> </p>
<p>Mike</p>

 

[xflbk43]

Great job getting it done Thor. That garage work had to be murder after an 18 miler.<br><br>
10 mile trainer ride this morning. Kept steady cadence and easy effort. Came out to 29:12.<br><br>
Have a great day!

 

[Yo Sake]

<p>Thor - hope it wasn't too cold when you were working on the garage door.  Be proud to be a handy man!</p>
<p>Mike - I am with you regarding 'learning to tolerate the TM'.  Good job on the belt.  Next week sounds like a big jump volume-wise, I know your coach/you know what works/helps to meet your goal.  Keep up the great work.</p>
<p> </p>
<p>18miles done.  Went to a local running store's group run.  The first 9miles with a friend at easy pace (stayed z1) then we went our own speed.  Not many were doing the second loop and the mile markers were taken down so I am not sure exactly what pace I was doing, but pretty sure at sub9.  The soup/bagles were all gone by the time I finished.  Still, happy to get it done in warmer (high30) condition with company.  This concluded my highest weekly volume ever - 60miles.  I am surprised how not beaten up I am.  No running injuries either. </p>
<p> </p>
<p>Swim clinic in a few hours taught by Sheila T(can't spell her name) who are the only female atlete who went to the Olympics under three differenet sports (swim, triathlon, and pentathlon).  And she is supposed to be the smallest swimmer who  won gold medal.  She is like 5' 1"?  Looking forward to it.  She was a part of the original group who started our swim/tri club.  How cool is that?</p>

 

[donskiman]

<p>30m 15s - 3.09 miles - 09m 47s/Mi<br><br>
1:30 PM <br><br><br>
Equipment: Reebok Velocity Waffle<br><br>
Warm/low 60s - partly sunny and windy. Ran on the trails in Red Rock Open Space. Loop run. First mile and a half was uphill gaining about 700 feet, then a very steep drop in about a half mile that lost about 400 feet, then downhill for the remainder. Trail conditions ranged from dry to very muddy in places.</p>
<p> </p>
<p>It was nice to run in shorts and t-shirt again after the recent cold weather.</p>

 

[jenotter]

<p>Some great workouts yesterday and today!!! Got some long runs happening these days. Nice!</p>
<p> </p>
<p>12 miles with running buddy extraordinaire (the 2-legged kind) on the local bike path. It's an out and back route, downhill for the first half, uphill for the second. As much as it's tough coming back up, it does make for good training. It's a nice run...through residential areas, parks and open space. Lots of mallards paired up along the creeks and ponds - should make for fun spring runs when all the ducklings have hatched.</p>
<p> </p>

 

[hobey]

A comfortable 13 miles for me today. Enjoying the last day before re-entry!

 

[pcsronbo]

<p>taught a 2.5hr spin class. We did warmup up Coach Troy's Sufferfest. Eh, not bad. hehe. Then for the NEXT 90min... a serious of Oly paced intervals. 2x4min, 3x3, 4x2, 5x1 then some other stuff. Largest class ever with 7 at the start and 4 walk ins during. Nice. We're gaining quite the reputation in the club so more and more people are checking out the crazy dude with a beard pumping pimp rhymes and watching BSG and other cool stuff on the big screen - hehe. (I jimmy rigged the big screen projector so I can stream NetFlix or anything I want from my iPad). Usually overlay tunes on top, but sometimes we listen to the audio. All depends.</p>
<p> </p>
<p>Was nice. My longest particpant made it 1:45, so :45 solo. I think I'm going to start coming early so I place the peeps in the middle -  less boring. Sure beats doing this in my garage! Although I see dual 2.5hr rides on my schedule next week... so garge it is for one!</p>

 

[cak73]

<p>15.6 miles in HR zn2 today using a 9:1 run:walk interval like I use with all of my long runs.  Was able to do 2/3 of it with a friend which was awesome AND it was neither as cold as I expected it to be nor snowy so YAY!  This run makes just about 31 miles (30.99 or so <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">) of running this week which is more than I've ever done before...sort of the theme from here on until April 18th.  Left knee is feeling a bit busted, so am icing and am not sure what's up with that since, over the past couple of years, I've been having issues with my hips.  Maybe time for new shoes? (I need to count up the miles)  Maybe because of yesterday's trainer ride?  I did all of my long runs last summer on a day that followed a long bike/short run brick, but my long runs last summer weren't this long.</span><br>
 </p>
<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/72592/sunday-feb-13-workouts#post_1983307"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>cak - even a straightforward trainer ride will pay huge dividends.  You can't rest on those.</p>
</div>
</div>
<p><br>
Hope so!  I do occasionally stretch out of the saddle and I also get off of the bike once every 60 min for a brief "pit stop".  <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> </span></p>

 

[namhela]

<p>ok, weekend recap.  Got 13.1 miles on my long run on the TM,  took an extra walk break so I could get the dist in.   Spent the rest of the weekend,  getting all the ice off my lane and steps (in front of the house).  Man there wa about 1-2" of ice/snow on there, from the prev storm we had here.  </p>

 

[SpartyGirl]

<p>3 hours in the studio - I am so incredibly tired today!  Love to hurt like that though. <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>