[xflbk43]

<p>6 mile run with 3 at tempo pace.  Came out to 47:41 with some pretty even splits on the tempo section.</p>
<p><span style="text-decoration:underline;">Split - avg HR</span></p>
<p>9:10 - 134<br>
9:00 - 140<br>
6:53 - 166<br>
6:53 - 174<br>
6:52 - 178<br>
8:50 - 163</p>
<p> </p>
<p>Strength and core this afternoon.  Have a great day!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>x: Nice job on the run this morning!</p>
<p> </p>
<p>AdCo: You should join my group on New Years Day. Start time is 7 AM in Hopkinton, but I have ride options from Woodland T Stop in Newton at mile 16.5/17 on the course. Also, there are a few people going shorter (one is going 6 miles, another 13, two or three others to 16). If you don't go full distance, you should be able to get back with plenty of time for the "During". I have roughly 10+ people, only four of which are going full distance, but many of whom run on the slow side -- slow being 4:30 marathon, with at least another person saying that they will likely run 10 minute miles. Too slow for what I hoped, but I'm all about the social angle and will hold form for the crowd. I imagine that there will be two groups breaking up, with a faster one going forward. I will likely be in that group but will come back often to the slower folks. Also, if you feel you can go all the way, I am considering -- but will have to see how it works out in how I feel -- running all the way with the faster group and then turning back to run back to the car at mile 17, pick up the car, and drive in to pick everybody up so that we do not have to wait for the T to take us back to the cars. But that would give me 37 miles, so I'd have to feel good, and the going can't be too-too slow. If you want in, send me an e-mail and I'll put you on the e-mail chain list.</p>
<p> </p>
<p>Yoshi: Always easier to get it done in the morning, before life throws excuses and other obstacles in your way. Studies over the years have show that morning people stay more true to their workout routines than all others. Just less time to have things derail.</p>
<p> </p>
<p>Reg!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile easy, slow run early this morning. Feeling effects from yesterday's speed session. Cold morning.</p>
<p> </p>
<p>Great day, y'all!</p>
<p> </p>

 

[ksurp]

<p>65 minutes on the trainer while watching Kona 2011 on youtube fib 1 mile walk.</p>

 

[Yo Sake]

X- good job! If I remember correctly, you are training for a half? Which one? Your goal ?<br><br>
As I promised to myself, I headed out for a run right after getting up (close to 9am <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/smile.gif"> What a slacker I am.). Slow 13 miles. The Time on my feet is what matters here so all is good. Per the daniels, my "E" pace is 9:27, i was faster than that anyway at super low HR. Snow started coming down hard on the return on an already slippery surface. The best part was preparing/putting a quiche in the oven right after I came home and it was ready to eat after I got cleaned up <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Thinking to tackle a painting project....... Yeah just thinking for the last few days.....

 

[donskiman]

<p>Daily run. Took Donnie to run on a course he'll be doing in a few weeks. Much more difficult than anything he ran during XC season. It was slow going though I think he'll do better in the race after seeing exactly what the course is like.</p>
<p> </p>
<p> </p>
<p>----------------------------------------------</p>
<p>54m 56s - 3.64 miles - 15m 05s/Mi<br><br>
12:30 PM<br><br>
Equipment: Nike Pegasus 04/11<br><br>
Warm/low 50s - Sunny and windy. Ran the PPRR Winter Series #1 course at Cheyenne Mountain State Park with Donnie. Mostly singletrack, very hilly and almost entirely snow-covered except for a few areas of very slippery mud.</p>

 

[TriBob]

<p>An hour of strength training.</p>

 

[regiolanthe]

<p>Yeah - I'm sore. <span><img alt="smile.gif" id="user_yui_3_4_1_7_1325200694819_161" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>
<p> </p>
<p>3 mile try to loosen-it-out walk.</p>
<p> </p>
<p>Geo.</p>

 

[pcsronbo]

<p>continued PT work</p>
<p>bagged everything else. Didnt' actually have anything on the schedule so that worked out!!</p>
<p> </p>
<p>Got told by CC to take next 4 days off except PT or if I'm DYING to do something. I'm kinda crispy right now, so it was good advice.   too bad I had to work today 45degrees would have been perfect Mtb weather but I was 45miles from my Mtb.... boo</p>
<p> </p>
<p> </p>

 

[cak73]

<p>Walked with the dogs for 1 mile, fib by movement prep work and a 10 mile run. Back to my 9:1 run:brisk walk ratio today. HR avg indicates I should probably start to cut back on my wine consumption again...hey, it's the pre-season still! After the run today, my bum is now really feeling the effects of last night's strength workout.</p>

 

[jenotter]

<p>Got back in the pool today for the first time since September. Pretty slow and sluggish, but still glad to be in the water. Did 1200 total...mostly 200's. Tonight: did p90x chest, shoulders and tris - pretty certain I'm going to be hurting tomorrow. Still need to do the ab ribber part, but will wait till a bit later.</p>
<p> </p>
<p> </p>