[xflbk43]

<p>1 mile intervals today as follows:</p>
<p> </p>
<div>1.20 mile warm up - 10:18.64</div>
<div>1 mile hard - 6:16.84</div>
<div>.25 mile recovery - 2:13.94</div>
<div>1 mile hard - 6:20.05</div>
<div>.25 mile recovery - 2:30.48</div>
<div>1 mile hard - 6:15.48</div>
<div>1.08 mile cool down - 10:00.60</div>
<div> </div>
<div>Have a great day everyone!</div>

 

[donskiman]

<p>36m 05s - 4.15 miles - 08m 41s/Mi<br><br>
7:50 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cool/upper 40s - sunny and light wind. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Stretching afterward.</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>x: Nicely done on the splits!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>8.5 (?) mile social run early this morning including two break-away repeats on Sagamore Hill and some tempo pacing attempting to catch back up. Otherwise easy and social.</p>
<p> </p>
<p>Great day!</p>

 

[TriBob]

<p>3000 yd swim this afternoon. 2 dog walks and 1 more to go.</p>

 

[Yo Sake]

<p>Another solid training day, running a half marathon in 1:41:5x.  Did I execute the plan well - you got to wait for RR <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;"></span></p>

 

[niemsco]

<p>Nice job Yosh!  I also ran a half marathon, our infamous March Madness, in Cary, IL.  My original plan when I signed up in january was to break my 1:28 from the last time I ran it.  But this time I just planned to run 8s and finished in 1:45 in a downpour.  My leg held up pretty good, though its sore now.  But it felt good on the downhills so its a good sign.  Hopefully I can really start running again soon.  I'll break my 1:28 here next year as a goal.</p>
<p> </p>
<p>Hung out with friends and had some brunch afterwards.  Got in over 15 hours of training for the week, good week.</p>

 

[master_of_none]

<p>just back from vacation yesterday so it was a tough 6+ miler this morning at 8am.  Little chilly but not too bad.  Got to get back at it.</p>
<p> </p>

 

[hobey]

Epic 20 miler today. Brutal headwind started around 15 and then the hail came at 17. Also found out that orange shot bloks are vile.

 

[cak73]

<p>My run went pretty well! Am now enjoying my recovery compression tights, a blanket, and the sofa.<br><br>
It was an absolutely beautiful day for a long run! Sunny, temps in the 40s, and not much wind. The route worked out to be 19.08 miles and, sticking to my 9:1 intervals, I finished in 3:52:02 for a 12:09/mi pace with the last 6.13 miles at 11:58/mi. Lower left shin gave me some issues off and on during the run (feels like burning), but stopping periodically to really stretch my calf kept it in check. Knees and hips did very well throughout.<br><br>
Looking forward to the float-y-ness of the pool tomorrow!</p>

 

[1Topodope]

<p>Unintentional DOR for me today.  What started as a sore throat on Thurs has turned into full-blown yuckiness.  Grrrr </p>
<p> </p>
<p>Hoping to get this under control before my 50K next weekend.  <span><img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;"></span></p>

 

[ksurp]

<p>Wow! Great workouts/races everyone!</p>
<p> </p>
<p>P90X strength training with DH this afternoon.</p>

 

[jenotter]

<p>Wow...what a day!!! Some serious workouts and races - nice job, all!!!</p>
<p> </p>
<p>6m on the hamster wheel while watching the coverage of the LA Marathon. The male winner ran 4:30-4:50 for most of it, then "slowed" to 5's for the final 4-5 miles. Just amazing.</p>

 

[pcsronbo]

5hr ride @72 miles. Yeah, only 72.<br><br>
Prob 7000 ft of climb<br>
Windy as shit 20+mph sustained wind for first half plus gusts<br>
Kept HR down which was a real challenge uphill in the wind had to keep low z2 and never z3<br><br>
I road the 7mile hill (as well as the incline from Vegas to boulder city which was same height lower grade longer rise). It's doable, but keeping HR under control will be real challenging. Was doing 6-9mph to keep HR down<br><br>
Flatted too

 

[namhela]

<p>Congrats everyone. </p>
<p> </p>
<p>Weekend recap,  had a pretty good weekend for me.  Started off with a good long run of 15 miles.  Then on sunday, me and DW worked on our empty back yard (that will soon change).  We did build a 10 foot long trellis (sp?) thing, and got that up now.  Just need to plant some type of vine to grow up it.  And we found 2 bushes to be part of a privacy wall to put up also.   Just waiting for it to finally stay above the freezing point now. </p>