Thursday, Feb. 7 - Three pairs for you!

Thor · Feb 7, 2008

On this day in 1943, the government announced the start of shoe rationing, limiting consumers to buying three pairs per person for the remainder of the year. 
Inconceivable! But true. 
Very busy with work for me today... 
5 mile up-tempo run early this morning. Up-tempo because it was more like an abrieviated speedwork session. Wanted to do more proper speed but the slop on the roads precluded it, so I picked up pace at high output until I ran out of good road. Wound up being better footing than I thought for an up-tempo. Followed immediately by... 
50 min Trainer session: 
o WU - 20 min 
o 15 x 1' G10 (highest gear) w/1' rest 
Pushed avg 287W. Not the greatest. But workout was solid. Legs were a bit tired. Needed another 5 minutes to warm up. And I struggled more than normal to hold 400W during the intervals. 
Only three pairs, Tri-shoesters!

Stitcher · Feb 7, 2008

2700 yds this morning in the pool.... 
Test setting for the swim meet next weekend... 
OMG!!! 
wu (600) 
3 x 500 for times (last one with fins!!!!) (ample rest in between...."go when you're ready." ....Do NOT PUKE in the pool!) I worked HARD...and my body's still feeling it even being out of the water for 3 hrs already. 
cd (600) 
next week the yardage will drop off a bit more, but there will be more fast sets with lots of rest. Then, the meet...then ramp up again to get ready for another meet..... 
"get ready for repeat 400s and repeat 800s." yay! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

niemsco · Feb 7, 2008

I just got back from the most treacherous drive I've had in many years. All the crazy weather has created pothole city, lots of cars losing tires, getting flats, I never seen such a thing. I had to drive a couple guys to the airport, can't believe they actually made it here in the first place. 
(4:30)AM: 90 minute bike strength on computrainer 
WU 5 min; 20minute ILT

30 left, :30 both, :30 right, :30 both) 
3 x 
(3 minutes low zone 4 (seated), cadence 50-60 (HR low 150s), 
1 minute easy high cadence spin, 
5 minute low zone 4 (seated), CAD 50-60 (HR low 150s), 
1 minute out of the saddle as hard as possible (HR max 173), 
5 minutes easy) 
CD: 15min 
Later I'm going to do some Swim cords/Yoga. I'm happy to be in one piece <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

pete_72 · Feb 7, 2008

I did 45 mins Ex bike at lunchtime. 4 lots of: 
8 mins at 150W and 3 mins at 175W plus a spare minute at the end. 
Came out for 155W for the session, which is a step up (had been at low 140s in previous weeks so was clearly being more cautious than i needed at that point). 
I'm going to ramp 30 secs per week per interval (or 2 minutes over the session) to replace 150 for 175 and get the average for the session up. 
10.45 mile run tonight.

rottensquirrel · Feb 7, 2008

I think I am still on the rationing plan. I don't think I have ever bought more than 3 pairs of shoes in one year. 
Last night I took one for the team I was going to run 4-5 miles but my boys asked to go to the gym to play basketball. Not wanting to dissapoint I spent 1.5 hours as the automatic rebounder (multisport?). I think this means my priorities are intact. 
Anyway I benefited from the rest day, my legs feel great and I am ready for a 3-4 mile run follwed by a 20 minute bike tonite.

4boysmom · Feb 7, 2008

Stitcher--don't puke in the pool. Uh, nice goal... 
Trainer for me this morning. WU 15:00, 3:00 surges/2:00 recovery, CD 10:00, total 60:00. Felt like a decent workout. Graph is real pretty, nice peaks and valleys. However, still not enough time in z3. Only way I see getting more time in z3 is to readjust zones again. I just cna't seem to do it! 
QUick change, then for an easy run. This is my reward for sticking it out on the trainer. Nice trot through my neighborhood. Very little traffic, so no seeing my life flash before my eyes today!!! 2.5m, 21:01, 8:23pace

Stitcher · Feb 7, 2008

Yeah.... 
my swim coach also is a lifeguard/swim instructor where we workout in the mornings. If I puke in the pool SHE has to clean it up. 
That would be BAD BAD BAD. 
So, I've been instructed to "make it to the plants if you MUST puke." lol 
But, getting right up close to the line of puking.....THAT's a sickly good feeling.....that means I DID something before 6 in the morning.

LeftRightRepeat · Feb 7, 2008

<a href="http://www.youtube.com/watch?v=1-b7RmmMJeo" target="_blank">You keep using that word!</a>

Boyerdavea · Feb 7, 2008

I put in 1600 meters in the pool this morning. I did 3 x 500m swims with approximately 1:30 in between in interval. I am working on that distance since that is the length of my Tri. My times were 9:47 - 10:01 - 9:58.

Alaska Mike · Feb 7, 2008

Is everyone else here in the midwest ready for this miserable winter to end, or is just me? Chicago got another dump of snow and now the temps are predicted to drop again this weekend. My DW has gone into her annual mid-winter 'why can't we move to San Diego' rant again, and I'm running out of excuses. The Chicago burbs are running out of salt, so they have started to mix it with sand and are not clearing the roads down to the pavement. Driving anywhere is an exercise in pot-hole dodging, I swear there are holes on major highways that would swallow my F150. And all my running buds have become major wusses and slaves to the dreadmill. 
Okay, enough whining. It's Thursday which means hills. When I got to the club this morning, Dave, Mark and Sue were already on the dreadmills, saying the footing was too dangerous. So I was out on my own. In addition to my normal hill work, my schedule called for 4 x 30 sec downhill strides. Was supposed to be 1:15 run, I ended up going 1:43. Total 12.8 miles. 
Tonight - weights 
Have a great Thursday everyone! 
Mike

Stitcher · Feb 7, 2008

When I was trying to figure out where to go to grad school...... 
it was winter in Ohio. 
I sat one Saturday and watched the snow crawl up the sliding glass door. 
I drew a line along the Mason-Dixon Line on a map.... 
and said, "So sorry, but 'all y'all' north of that line........ARE OUT!!" 
Then, I moved to Phoenix for school. 
The first Thanksgiving I was there.....it SNOWED! Granted, it didn't stick, but STILL, it was quite the weather insult.

RunningForT3 · Feb 7, 2008

3 pairs should be enough for me... I get about 300-350 miles in one pair, and I usually run about 700 miles/year. This leaves room for a pair of bike shoes... or something for winter or hiking.

MBannon · Feb 7, 2008

Solid swim last night, capped with 4 short sprints. It's a 32 yard pool and I made it from one end to the other in 20-22 seconds for each. If I could keep the pace for 100 yards (yeah, right) that would come out to a 1:02. Can't complain about that. 
Even better, my knees are definitely improving. Still not 100%, but progress is progress. Might do 10-15 min on the stationary bike tonight, real easy, just to remind myself what it feels like to pedal. Plus some weights for a workout. 
Remember Peeps, if the foo shits, wear it.

Alaska Mike · Feb 7, 2008

Wow, checked the weather for 'home'. The high today in Fairbanks,Alaska is -47 deg F. Low is -56 deg F. Guess I shouldn't really whine about the Chicago weather. 
Mike

Kate60 · Feb 7, 2008

MIke, it's been summer down here in VA, you need to move. 
1600 yd swim and 4 mile run for me.

maggie d · Feb 7, 2008

Mike, move to Texas!! <img alt="icon_sunny.gif" src="http://files.kickrunners.com/smilies/icon_sunny.gif"> 
had a great strong tempo run last night. was wide awake at 4:20am this morning, so decided to do my swim!!! 
....which means a free night!!!! "Inconceivable" !!!! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
I could do my "optioanl hour spin...but naw...I'll take my free night!! woo hoo!

juliemboyle · Feb 7, 2008

Only 3 pairs? In January alone I bought 3 pairs of shoes.......1 pair of pumps and 2 pairs of boots.....<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Session with Coach Troy later.......probably speedwork

BethR · Feb 7, 2008

RS - I'll say your priorities are intact -and sounds like you benefited from a rest day to boot (or shoe, but only 3 prs) 
Lots of good swims, runs and trainer sessions reported. (which actually is conceivable given this group) 
I'll add mine to the mix. 2400-meter swim with Kathy at lunchtime. 
500 warm up 
1650 main set: 275--->25 decreasing distance by 25 meters each time (was dying until we got under 200) 
150 kick 
100 cool down 
40-min run planned after work. Wish I had done it this morning, but it was nice to be lazy.

Thor · Feb 7, 2008

Did you get a chance to put the Trainer together? 
Give yourself two weeks to get used to the Trainer if you haven't ridden one in a while (or ever). You could slowly start introducing interval sessions, but if you are new to it or haven't ridden in a while, pay attention to the knees and, if they hurt, lessen the resistance and spin a bit more. Slowly work in so that within a few weeks you're doing nothing but quality work. 
Good luck, and keep us updated!

LeftRightRepeat · Feb 7, 2008

45 minutes of elliptical stand-still. But my knee felt pretty good!

Thursday, Feb. 7 - Three pairs for you!

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