[juliemboyle]

<p>Up early for a date with CT.............Suffer O Rama.................lots of dripping sweat!   But truly a great way to start the day..........................one more day until Friday!  Enjoy peeps!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Julie: Way to kick it started this morning!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>Last substantial speed session of current training season early this morning. Tough, very tough, but great to get it done. The workouts lately have been hard both mentally and physically, all because of the longer intervals. Arm-wrestled our very own Master (the Mayor) midway through for a nice break. He won.</p>
<p> </p>
<p>12.5 mile speed session on the TM (.5% incline) in 1:20:</p>
<p>o WU - 10 min</p>
<p>o 7 min @ 5:56 w/3' jog</p>
<p>o 3 min @ 5:10 ...</p>
<p>o 3 min @ 5:07</p>
<p>o 3 min @ 5:05</p>
<p>o 3 x 12 min @ 5:56</p>
<p> </p>
<p>Done.</p>

 

[4boysmom]

<p>I haven't been posting here much.  Mostly hanging out in FinishLine.  3 weeks out from a HM.  Not a clue how it's gonna go as training just hasn't been "there".  13 weeks until my first tri.  Training, uh, yah.  No real plan here, just knocking out workouts with no real plan.</p>
<p> </p>
<p>Fishbowl for me this morning.  Not a clue on distance as some how, counting to 10 is beyond my ability.  Had planned on 2000 (4x500) but numbers indicate either I really suck bad or I miscounted.  I vote for miscounting.</p>

 

[Tri-Tammy]

<p>Run/Walk on the TM tonight.  Last before my paid training run on Sunday. </p>

 

[xflbk43]

<p>Lot's of activity early this morning.  I'll join the fun....20 mile run today.  Started at about 5:50 and got sprinkled/sleeted on from about mile 10 on.  It's all good though, I actually feel better after this run than I did my 18 miler 2 weeks ago.  Probably because I didn't have those huge hills over the last 2 miles this time around since I ran in my town instead of the course.  Time was 2:38:04 and splits were:</p>
<p>7:59.73<br>
7:59.02<br>
7:55.92<br>
7:54.08<br>
7:55.93<br>
7:53.46<br>
7:52.88<br>
7:49.31<br>
7:53.62<br>
7:54.16<br>
7:52.82<br>
7:55.18<br>
7:53.44<br>
7:56.09<br>
8:00.10<br>
7:54.96<br>
7:54.25<br>
7:54.59<br>
7:48.49<br>
7:46.78</p>

 

[Alaska Mike]

<p>Julie - Way to get things started!</p>
<p>Thor - Brutal, just brutal.  Would love to see what you can do with a marathon if you really focused on one!</p>
<p>4BM - nice to have you back!</p>
<p>Mike - As I said on FB, nice!</p>
<p> </p>
<p>1 hour on the exercise bike this morning.  Started at 100w and worked my way to 170w in about 12 min and held there fore the rest of the time.  FIB 1 hour on the treadmill.  8 miles.  Had to back off a little in the beginning because of the strain, but it quickly warmed up.</p>
<p> </p>
<p>Then went to jump in the shower only to find that water is out in the camp.  Would have been nice to know that before I got my workout in!</p>
<p> </p>
<p>Enjoy the sweet smell of success, tri-peeps!</p>
<p> </p>
<p>Mike</p>
<p> </p>

 

[Thor]

<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<p>Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/72967/thursday-march-10th-workouts#post_1988069"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a></p>
<p> </p>
<p>Thor - Brutal, just brutal.  Would love to see what you can do with a marathon if you really focused on one!</p>
</div>
</div>
<p>I am... Been doing that since I gave up all three sports. Of course, I still have competing goals in that I refuse to give up my social runs, so those will always limit me. But whatever... those keep me motivated and coming back for more, not to mention they keep it fun.</p>
<p> </p>
<p>Either way, thanks for the good words.</p>
<p> </p>
<p>I have National Marathon in two and a half weeks. That is my target. Boston will be what it will be. But I will go for Sub-3 at National.<br>
 </p>

 

[cak73]

<p>Sounds like everyone is going strong today!</p>
<p> </p>
<p>Progressive tempo run this morning. Ran 7.08 miles and the last 5K ended up being a 10:08/mi pace (I don't have a Garmin).  Yay!  Beat the rain, too!</p>

 

[jenotter]

<p>Great day out there tri peeps!! Xfl - nice splits on your 20...that's awesome!!</p>
<p> </p>
<p>Took the pooch for an easy 4 miler this morning. Nothing too eventful other than it seemed far too warm for this time of year.</p>

 

[master_of_none]

<p>4+ miler this morning from the Y.  Getting warmer to the point that no jacket was needed, and even though about going with shorts instead of pants but I nixed that idea when I actaully got outside.  Chatted with Thor during one of his breaks back in the gym.  Have a great day.</p>

 

[regiolanthe]

<p><span>Double day.</span></p>
<p> </p>
<p><span>An okay 5 mile run at lunch ... first mile fast (7:00 AM), then recovered at 8:30-9:00 pace for next three miles (avg 8:15 at 4 mile mark), then picked it up back up again with a 7:35 mile to end at 8:07s for the run.</span></p>
<p> </p>
<p>1800 yards in the pool this AM - straight swim. Cut time a bit, but mostly because I didn't rest at walls quite as long <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;">.</span></p>
<p> </p>
<p><span>I'm never going to look like this: <a href="http://www.facebook.com/video/video.php?v=10150193529492166&comments" target="_blank">http://www.facebook.com/video/video.php?v=10150193529492166&</a></span></p>
<p> </p>
<p><span>I finally got around to recording and posting a DD12 race ... at the New England Age Groups a few weeks ago. She ended up .02 off her best time for the 100 yd free - but still a good race. She is just so smooth in the water.</span></p>
<p> </p>
<p><span>Reg / geo</span></p>
<p> </p>
<p> </p>

 

[donskiman]

<p>41m 46s - 5.05 miles - 08m 16s/Mi<br><br>
10:40 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Warm/low 50s - sunny and very windy. Crawford/Grinnell to Powers turnaround to Amherst/Watson/path/Upton/home. Short progression run. Stretching afterward.</p>

 

[Yo Sake]

<p>When will the weather get a little warmer??  Even with high 30's, mist/light snow mixed with 15mph wind under gray sky is not what I wish at almost middle of March.  DH in AZ, enjoying the sun and Indians spring training with his brother & father.  What is wrong with this pic? </p>
<p>Thursday is a MP run day.  Decided to bump up the total at MP to 10 from 9miles.  Today's goal was to really focus on the target of 8:20.  But with the wind/uphill mile the spilit said 8;40, I had to increase the effort a bit and then didn't know how to turn it down after I got comfortable/zero'ed into the certain effort level.  As Usual.  The fist 5miles at 8:14 ave. and the second 5miles at 8:03ave.  Felt good except running against stupid headwind.  12.2miles done.  A few spots of my body are making some noise.  I have to walk a fine line here and on.</p>
<p> </p>
<p> </p>

 

[Stitcher]

<p>4 miler of 5 min on/1 min off running with Ms rabbit.</p>
<p> </p>
<p>Yay.</p>
<p> </p>
<p>Even with the walking, we still managed to do the route in about 11:14 pace.  Quick for me.</p>
<p>Our 3rd mile was 10:55!</p>
<p> </p>
<p>Then, massive DT massage after lunch.</p>
<p>Talk about some serious lamaze breathing.</p>
<p> </p>
<p>It was time to do something about the various issues of fatigue and soreness from long distance sets in the pool, new weight routines with Lisa, and one session that lasted till 11:30 one night learning to NOT "throw like a girl" and reawaken my love of smashing balls with bats. </p>

 

[hobey]

<p>Uber-windy out there today. 5.75 miles for me. It was super easy running north but then I had to turn around.</p>

 

[MBannon]

<p>Probably on the trainer tonight.  Blew off masters swim last night.  Felt guilty about that, but I was just too damn tired to climb into the pool at 8:15pm.</p>

 

[niemsco]

<p>Great job folks.  Yeah Thor I've really noticed you have some brutal run workouts, you seem faster than previous years.</p>
<p> </p>
<p>AM swim team 3000k:</p>
<p>Warmup-<br>
400 free with 1 min rest<br>
6 x 50 as: 1 kick/1 stroke,<br>
200 free,<br>
4 x 100 as: 50 drill/50 swim<br><br>
Main Set – all aerobic endurance<br>
300 with 30 sec rest<br>
3 x 100 with 15 sec rest<br>
300 with 30 sec rest<br>
6 x 50 with 5 sec rest<br>
300 free</p>
<p> </p>
<p>I kept a 1:35 pace throughout the main set, felt easy, led my lane, they were happy with my job, but I want to move up a lane.<br><br>
Cool down-<br>
200 kick<br>
100 choice</p>
<p> </p>
<p>Nothing else, had to travel to west burbs to deliver a seminar, just got back home tired.</p>

 

[AdCo]

1 hour on the trainer. Calf is bugging me a little so I wanted to be smart on the legs. Kept hr up and it was nice. New bike fit is more comfortable. I know my volume is WAY less than IM year and that is intentional, but I feel like such a slug.

 

[BethR]

Nice workouts everyone - lots of running training going on.<br><br>
45 minutes of pilates. Trying to find my stomach muscles and strengthen my back - we just lowered Eli's crib so putting him in it is making my lower back so sore!

 

[Zdoc]

<p>Thor,</p>
<p>How can you run like that !! Today was the first day I had any snap in my legs after Stu's.</p>
<p>You are absolutely going to smash 3 hrs in DC.  Then Boston will be what it will be.</p>
<p>I also hope you got that stability ball !!</p>