[Thor]

On this day in 1964, the Beatles' first album in the United States, "Introducing the Beatles," was released.<br><br>
I bet LRR remembers that.<br><br>
One of the coolest things for me of being a morning runner is that in the winter it is very often where the temperature outside is actually colder, as it's still getting cold and radiational cooling is still taking place, as I return from my run -- or even later when I go to work -- than it is when I lace 'em up and head out the door for my run. Don't know why but I love that.<br><br>
Me...<br><br>
7 (?) mile hill session on the run early this rather mild-for-January morning; 38 degrees F when I left the house to run; 34 when I went to work:<br>
o WU - ~2 miles (run to hill)<br>
o 6 x 2' @ 5K pace up hill w/2' rest back down<br>
o 3 x 2' @ 5K pace on flats w/2' jog back home<br>
Followed immediately by...<br><br>
40 min Trainer session:<br>
o WU - 20 min (watched first segment of IMLP Bike Course preview with Coach Troy)<br>
o 10 x 1' Big Gear, High Wattage w/1' rest.<br>
Was cool. Although I didn't do any of the workout dictated by Coach Troy, just seeing him in front of me gave me that little extra to hold on to the Wattage until the minute was up. It's all mental. Mental focus. Figure out what gets you, and you'll be one step up on retaining focus when it gets tough in races. Very key. Very, very key for good racing.<br><br>
Great day, Tri-Beatle-fans!

 

[SpartyGirl]

Rest Day! After yesterday's bike debacle-retest has been reassigned for next week...coach labeled it REMATCH<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Tomorrow is super secret swim test...no cheating<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

 

[Stitcher]

2500 yds this morning in the pool.<br><br>
I did discover, however, a few key points to remember while swimming.<br><br>
Apparently, you're supposed to open your mouth and suck in air AFTER said mouth clears the water during butterfly. Doing so prior to that leads to much hacking, gagging, coughing, and an incredible amount of snot being deposited in the pool water.<br><br>
And...When doing flip turns....it's best to identify when you are right side up as opposed to upside down....and to refer back to point one when deciding to breathe. Failing to keep a steady stream of bubbles flowing OUT of one's nose will allow water to fall IN to one's nose when one forgets that one is upside down. This will lead to an abrupt stop in the flow of the set, requiring much hacking....etc. etc.<br><br>
But, the good news is that I no longer have to take the decongestant. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Mostly drills, but some main set swimming as well, including a 500 FR for time. Except...Ann was supposed to be taking splits, but some yahoo kept talking to her and she missed them, so we're guessing at the time for this one. "We'll be coming back to it in the coming weeks," she said. I was all stoked that I wouldn't have to count because she was taking splits.....(*sigh*)

 

[ericd256]

Unexpected Race Day.<br>
Went To The Gym And They Had The Pool Closed With Caution Tape Around It. So I Decided To Go To Denny And Have Breakfast. So Its Technically A Rest Day And Cheat Day Now.

 

[26.2]

1 hr spin class this morning<br>
easy 6 mile run tonight

 

[rottensquirrel]

34 minutes on stationary bike. Planned on going further but my quads were complaining about the previous days run. 600-700 yards in pool, I lost count during warmdown. First 400 timed at 2:08,2:18,2:21, and 2:18. Then did a couple of 50 yd repeats around 1:00. Speed is improving, I tried to concentrate on making better arm pull through the water although my stroke count was in the high 20's.

 

[4boysmom]

Stitcher--thank you for those pointers! One I learned yesterday--when trying a new sports drink, take a sip or two before your workout. If one attempts to take a gulp between sets, when one is huffing and puffing and only has 15secs, that is NOT the time to find out that the new sports drink is carbonated.<br><br>
Started the morning by sitting on the bike going nowhere. 60mins. Actually, garmin said I went 393.97ft. Not sure what's going on. Coach had me do intervals where I'm in my highest gear, cranking away. I'm huffing and puffing, unable to sing, yet HR sits there in z1, and if I'm lucky low z2. What gives?!?!?!<br><br>
Quick change, then out the door for an easy trot around the neighborhood. I love to run off the bike!!!! 2.05, 17:15, 8:23pace. I love it that I can turn in numbers like this and it didn't even feel like I was working at all!

 

[neil donnelly]

Thor IS the spinnervals LP course any good - I have used a couple of the Coach Troy discs and really enjoy them and am trying to get my LBS who stock spinnervals to get me the LP one - Will I be disappointed or thrilled?<br><br>
Me tonight - should be running but need to swap that for tomorrows Trainer session<br><br>
60 mins as<br>
15 mins warm up then 3 mins Hard - 3 mins easy for 30 mins then 15 mins cool down<br><br><br>
Have a great day and if you cant <i>Please,Please Me</i> Then try and please someone at least

 

[Stitcher]

ACK!!!<br>
You're sooo right.<br><br>
Maybe your monitor strap wasn't making good contact? (*shrug*)<br><br>

 

[LookiLoo]

4 miles easy this morning. Lungs felt OK, but I didn't want to push it. Calves still feeling a bit tight, but I'm going back to the podiatrist next week to get my orthotics and 'lower extremeties' checked.

 

[Kate60]

Swim 1750, bunch of drills and other stuff. 4 mile easy run this afternoon. Weather has gone from 73 yesterday to 51 today, blah!!

 

[juliemboyle]

I'll post yesterday since I forgot..........50 minute "Hillacious" session with Coach Troy....I LOVE/HATE that DVD. Awesome workout but the rollers are KILLER!!!!! OMG OMG<br><br>
Today 60 minute pump class.<br><br>
Neil: I have Tough Love by Coach Troy....it is a 3 hour ride (so far I've only done the first 90) and it is Really good (if you are crazy)......

 

[neil donnelly]

Julie I have that one as well<br><br>
I have managed to do it fully twice last year - Boy did I have a sore butt afterwards<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
N

 

[mmoonptdeux]

Howdy folks - got in an hour of strengthening work at home yesterday (leg squats, ab/core work, shoulder, back, arms). I may get in some elliptical work today or maybe a swim tomorrow depending on some family commitments.<br><br>
As a tangential question: do most of you have a separate area at their home for workouts? I find it a lot harder to get the routine going when I'm in-home exercising, and part of it might be because I don't have that separate area strictly for that kind of stuff.

 

[Yo Mikey]

Tonight - 3 miles run @ mrp -- Last run before PF Changs in 3 days <img alt="icon_biggrin.gif" src="http://files.kickrunners.com/smilies/icon_biggrin.gif">

 

[Yo Mikey]

<br>
What model Garmin are you using? Do you use it for both running and biking? How did you initialize it -- start it up?

 

[BethR]

1800-meter swim at lunchtime.<br>
500 warm up<br>
2x250 swim<br>
8x100 (odd kick; even pull)<br><br>
I feel much better today after taking yesterday off at home. My cold is now in the coughing-and-blowing-out-all-kinds-of-junk phase. Since the cold just started Monday morning, it was a pretty quick one, thank goodness.

 

[Thor]

In attempts to Please, Please YOU, I will definitely post a review or at least send you privately my thoughts on it.<br><br>
I've only been through the first 35 minutes, which is good for only the first segment of the course. I think it goes out to Keene. I would have paid attention more if not for trying to hold onto my intervals. Although this is a three hour ride, my iInitial take is that it is way easy. He's having you start the first 30 minutes in small gear barely moving. For LP it makes sense, since the beginning is filled with a major net uphill as you climb out of Lake Placid toward Keene. But even on the flatter sections, he's still piddling about in easy gear. I was hoping for a sufferfest. I suppose if it doesn't get tougher, then I'd do my own gearing. Which I'm guessing you have to anyway for the range of abilities.<br><br>
With all of that said, I really enjoy trying to stay on someone's wheel, even if it is on the telly in front of me. I *will* beat him by the time the winter comes to an end. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[3chilipeppers]

7x800m intervals today! I usually do these with a friend, but she is out of the state today. So, I went at them alone. I did well. My "track" is a 1 mile trail around a park with every 1/4 mile marked, so it works out well, but it isn't completely flat and it was windy today, so some intervals I had wind and others I didn't. Here were my times (pretty consistent):<br>
4:00, 4:03, 4:06, 4:00, 4:02, 4:04, 4:06<br><br>
The two 4:00 were going downhill some, and the two 4:06 were going uphill some, so I'd say I was pretty darn consistent. I walked 400m in between each. The last one was REALLY hard because the very end was uphill.

 

[MBannon]

Part of what's going on (or maybe all of it) is that civilian access to the GPS system is subject to intentional, programmed errors. The military doesn't want you to be able to build smart bombs, so they introduce a small amount of error to the satellite data your receiver picks up. If you stand still with a GPS device, you'll appear to be wandering aimlessly around in a small area.<br><br>
Hopefully an easy session on the stationary bike tonight to test out the knees before the weekend. But my life has been rather stressful of late (just an accumulation of lots of small things) and there's a chance life may intervene this evening and force a rest day. We'll see.