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Mornin' ya'll,<br><br>
Well, dunno what I'm doin up seein' as how I went to bed between 1:30 and 2 and woke up at 4:30 this mornin. Didn't need to be up till 6:30 but thats ok. I'm tired but I just can't sleep...maybe I'll nap later.<br><br>
Anyway, busy day ahead of me, 3 back to back classes with a quiz in the middle one. I'll be headin out for probably about 3 miles after class. Its not in my schedule I just feel like running today, so I figured a short run shouldn't hurt since the ITBS pain has been pretty under control lately.<br><br>
Hope everyone has a nice day and good workouts/runs! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> (It's almost Friday!)
 

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Hi megs-<br><br>
Just when I thought I might get to start the thread today...you post at 5 am. <img alt="coffee2.gif" src="http://files.kickrunners.com/smilies/coffee2.gif"> that is early...<br><br>
Well we went to the opening night of the Phantom of the Opera last night. The guy who played the Phantom had the role on Broadway previously...so I guess that means it was good. Tonya loves the story and all the characters in plays...I like the special effects and the stage workings in plays...The first act I just looked around and worked on figuring out how they were making things happen...and then watched the orchestra play...and then watched the play for a minute or two...but mainly I just get into how they make it all work. Anyway it was cool, I love doing things for the first time with Tonya, and that was both of our first times to go to an Opera. So it was cool.<br><br>
Anyway, I ran 3 yesterday and did the jump rope for 5 minutes...today I am not running, but I will probably swim or jump rope or play basketball or something... my legs are sore from running 3 days straight, but I am two weeks straight with no ITBS pain...so <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> that rocks...Glad to see you are feeling better too Meg.<br><br>
I have a class presentation to give in a few hours over the Evolutionary Theory in Learning Psychology...believe me it IS as exciting as it sounds.<br><br>
Seacrest Out
 

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Good luck to our super students! I wonder where xcrunner has been? <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
Hi Liz...<img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><br><br>
Short recovery run before we leave for the game afterschool. Hopefully the girls can win the remainder of their games now.
 

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Megs: enjoy your 3<br><br>
Phil: enjoy your cross training... Me and the jump rope do not work together... I have tried...but I am not coordinated enough. My wife took me to the phantom once... I cant handle the opera at all.<br><br>
I am going run tonight cant wait.... Screw the Icy roads and cold weather!!! I am hoping for 9 miles
 

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Got in my 4 easy miles yesterday evening. Now it's Tempo day - fingers crossed.
 

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Morning <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> No early morning run for me today. A cold I had been fighting really hit hard yesterday so I decided to sleep in. If I'm feeling better later on I will be doing about 4 miles and then [email protected] anaerobic threshold for the last couple of miles.<br><br>
A great day and fast runs to all!
 

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Good morning everyone. I have 5 miles scheduled for today and I am with Richard and will get outside despite the icy roads and the snow that we are suppose to have today. Have a great morning everyone.
 

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Be sure to get that nap in Megs. I struggle to wake up when I get 7 hours of sleep...<br><br>
Phil- Glad you could find something of interest at the show.<br><br>
Recover well Alex.<br><br>
Watch your step out there Richard, sounds like you've got a fun night planned.<br><br>
Hope the tempo goes well Asics.<br><br>
Liz, I might have missed this, so sorry if you already posted, but what schedule are you on? Seems like you do an awful lot of fast stuff for someone who's already pretty good at that end of it. (Of course, remember, this is coming from a guy who does everything slow, so I might be a little biased towards being slow or just jealous...)<br><br><br>
10.5 at 140 bpm last night. It was supposed to be a really easy run, but the first few miles were way faster than I normally do at that heart rate, so I didn't want to be tempted into pushing it a little. My solution- go run on the hilly trails (yeah, that's the way to have a recovery run). I think a pair of deer thought I was following them last night because I scared them out of their hiding place on a few occasions.<br>
Overall, even with a few very slow trail miles, my overall pace was faster than it had been which was nice. Only a little sore from using a few different muscles last night, but I'll probably make today an actual easy run just to be safe. Maybe I won't get lost in the woods at night, and it'll actually be 10 like I planned tonight...
 

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Not on any specific plan, but my boss, (PhD./on the board for the ACSM) recommends 1-2 days of "training like you want race". He coaches his triathletes and runners to not really go too much slower than they want to race, no slower than a minute off race pace. For example I will do 1 or 2 speed sessions per week (this week is one of the exceptions where I can fit in 2 days) and do longer runs on the other 3-4 days per week. My current 5k race pace is around 7:20-7:30min/mile so I will start my runs at 8:15 pace for the first mile and gradually cut off time until the last mile is about 7:45, 7:40. Still easier than race pace but not too easy either. I'd like to see where my 5k is now, as I did 6.83 miles on Sunday (2 loops of 3.41 near my house) where the first loop was 7:53 avg and second loop was 7:41 avg.<br><br>
And I'm really not that fast. Fast is the girl on the XC team that runs 17:30 for the 5k. I'm majorly jealous! I'm trying to train those slow twitch fibers now as I have been training the fast twitch for, oh, about 8 years now with sprint training <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Hey everyone. My PC at the house has some annoying virus or spyware, so I haven't had the chance to post. I'm still chugging out slow 4 miles daily runs trying to rebuild my base. I don't know if I am ever going to get back to my former self <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif">. I don't know if I'm expecting too much too soon, or if it's the continual lack of sleep from the late night feedings with the baby <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif">, or that I haven't corrected my diet yet, but I feel like a slug, before, during, and after running.<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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We're supposed to get 4-7 inches of snow this afternoon. I'm not sure how feasible it is for me to get in my "quality" workout either today or tomorrow.<br><br>
UGH! I forgot how difficult it can be to get some consistent outside training in the winter. I don't have access to a treadmill that can go faster than 9.9 mph, so that's out of the question.....Maybe I'll get lucky and the bad weather will start <i>later</i> this afternoon.....<br><br>
I still can't believe it was nearly 50 degrees just 2 days ago.
 

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Yeah, so, it was a late night last night--I'm extremely tired, I dragged my butt into work (even later than usual), and I'm having difficulties with my faculties, but I have a hard time believing I won't do my speed work. I'm thinking about even doing it at lunch. Why not? Work is slow right now, and I'm not looking forward to just sitting here through lunch, waiting for 5:00 to come so I can run. The good news is, I have a photo.<br><br>
But--Phillip will have to post it because <b>the man</b> won't let us have access to photo sites here. <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif">
 

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<img alt="" src="http://i28.photobucket.com/albums/c222/pjanzen/DSC02809.jpg" style="border:0px solid;"><br><br>
My suit looks like it is about to fall off...because it is...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> and I think that is cool...I wore that for our wedding, and it is way huge on me now...<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">
 

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Nice picture Tonya and Phill. I have been to the Phantom once and I believe once is enough. Hope you all had a wonderful time.
 

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A lot of activity already this morning. <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
Good morning all.<br><br>
Phil and Tonya - Glad you enjoyed the Opera<br><br>
Liz - You speed for the longer distances will come to you rather quickly.<br><br>
Nirvana - Hope you get a run in later.<br><br>
Joggernut - You need some antibiotics for the computer.<br><br>
Mailbox - Good run yesterday.<br><br>
kfuller and Richard - Becareful out there.<br><br>
Megs - Take a nice nap later. I enjoy them. Soo refreshing.<br><br>
For me this morning I put in 1100 meters in the pool. Two 500 m sets with 3 min rest between them. I was definately happy with the time for each set. 9:26 and 9:46 the difference is the flip turns I think. I started them for the first several laps until I couldn't hold the breath any longer while doing them.<br><br>
After the dip in the water went for a 25.7 mile bike ride. The first I have going cycling after swimming so it was different type of workout. It was quite slow, had a guy with me that doesn't ride and he was averaging less than 13 MPH. It is ok though, at least he was out there.<br><br>
Hope everyone has a great day.
 

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Megs--I remember those days of not needing sleep... They don't last...<br><br>
Phillip and Tonya--glad you had a good time! Phillip, I was going to comment that you need a new suit. When you get rid of that suit, consider donating it. There are agencies that loan out suits for guys going on an interview.<br><br>
Running too short on time to comment on everyone's post...<br><br>
I met with a swim coach today. He said that my swim isn't that bad, and gave me some things to work on.<br><br>
Then a quick run. I saw the most beautiful sunrise--purple to red to orange... HR was way too high, but I just couldn't throttle back. It was COLD and the body wanted to get back inside!
 

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The <i>UNFORTUNATE</i> thing about that suit - he's only worn it 4 times, and it is a fairly expensive suit...not one that you're just likely to toss out.
 

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Hey All - Quick post - Back Later<br><br>
6 easy miles<br><br>
Nice pic Phil/Tonya!
 

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Another daily fly-by morning post. I suppose I should just wait til later when I really have time to write but I guess I'm addicted, have to get my morning KR fix. <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"><br><br>
I've got a killer workout planned for this evening. Typically I've done this on the track but since it will be dark and the track will be closed I will be adapting it for the treadmill. In any case, I call this one my "2-4-6-8" workout and it goes like this:
<blockquote><p>Warmup<br>
200 (200 recovery)<br>
400 (200 recovery)<br>
600 (400 recovery)<br>
800 (400 recovery)<br>
600 (400 recovery)<br>
400 (200 recovery)<br>
200 (200 recovery)<br>
Cooldown.<br></p></blockquote>
All reps are run at "mile race pace." Short but brutal.<br><br>
More later. Gotta go for now.
 
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