[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Don/Tammy: Don, Tammy asked in yesterday's daily bread thread what you did to your lungs. I missed it too. What gives, man? Glad to see that you can still run.</p>
<p> </p>
<p>Tough workout to get through this morning. I am in the third week of three of what I am calling Hill Immersion, where I do 3 quality hill workouts per week, with each of those three focused on something different but being hills. And I've been feeling it in the body -- joints, hamstring, general tiredness, foot, tightness, etc. Today was the second to last workout of this bunch. I was slow. But I got it done. One more on the weekend and then back to two per week. Hopefully then my body will recover, generate the new found strength, and I'll be running faster and stronger. But today was slower just due to being tired and injury-prone. And yes, I am stretching and foam rolling and do all the things I should.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>10 (?) mile hill run early this morning including repeats:</p>
<p>o WU - 6 min (run to hill)</p>
<p>o 10 x Prospect Hill (3:09, 3:06, 3:00, 3:02, 3:02, 3:05, 3:07, 3:13, 3:12, 3:11)</p>
<p>o CD - 8 min</p>
<p>*Repeat was on a "3 minute hill" and consisted of charge up (timed), jog back down, repeat.</p>
<p>**I should be under 3 minutes on all of these. Shows you how tired my body is.</p>

 

[Boyerdavea]

<p>Morning all!</p>
<p> </p>
<p>Nice hill workout Thor!</p>
<p> </p>
<p>Me - Scheduled brick workout this morning.  I kept he bike speed much slower than I have been and it made for a good ride being able to carry on a conversation with the guys.  I put in 22.78 at a speed of 16.5.  Once I made it back to the office, I made a quick transition in 23 seconds and then headed out for a short run, just long enough to get the legs under me and feel comfortable.  I am trying to work on slowing down my pace off the bike.  It is just not happening, it is definitely to quick to run a marathon off the bike, at a sprint or Olympic distance tri it would be a good pace.  Today I ended up running 7:45 for 1.7 miles.   My goal was 8:10 - 8:20.  I felt like I was crawing at 7:40s.</p>
<p id="user_yui_3_3_0_7_1305208920198147"> </p>
<p id="user_yui_3_3_0_7_1305208920198156">Happy training everyone.</p>

 

[Alaska Mike]

<p>Meeting in 15 min and then I catch a plane to Anchorage, so I'll be quick.</p>
<p> </p>
<p>13.1 mi in 1:30, all z2.  0% incline.  <span><img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"></span></p>
<p> </p>
<p>3 x 50 jump rope, without the jump</p>
<p>5 x 30 skips</p>
<p>4 x 30 jumps onto a 20" box</p>
<p> </p>
<p>Have a great day everyone!</p>
<p> </p>
<p>Mike</p>

 

[donskiman]

<p>Thor/Tammy - I hurt my ribs on Sunday while I was trying to lift a huge chunk of concrete out of a post hole while I was repairing my fence from wind damage. It's in the same area where I pulled cartilege away from the ribs a number of years ago. It's on the lower left front and it was so sore it made it difficult to take a deep breath. It still hurts a little, but getting better every day. I have had some trouble sleeping though as it hurts when I lay down on that side and I normally sleep on that side. I think I'll be back to normal in a few more days.</p>
<p> </p>
<p>Basic daily run.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>36m 12s - 4.15 miles - 08m 43s/Mi<br><br>
9:35 AM <br><br>
Equipment: Nike Pegasus 04/11<br><br>
Cool/upper 40s - Cloudy and very strong winds. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Getting very tired of this freaking wind every day. Stretching afterward.</p>

 

[Tri-Tammy]

<p>Jeesh Don- that sounds really painful. </p>
<p> </p>
<p>Today- My ride this afternoon is weather dependant.  Moderate ride with hills.  Or hills with Coach Troy on the trainer.   </p>

 

[regiolanthe]

<p>Bike commute day. Still waiting for sunny warm weather.</p>
<p> </p>
<p>Short way in (10.75); shortish and slow ride at lunch (about 17 miles at mid-16s). Not sure which direction home, but 17+ miles for 45+ miles on the day.</p>
<p> </p>
<p>Reg / geo</p>

 

[Stitcher]

<p>Supposed to do 5 today, but only managed about 4.5 or so.</p>
<p>Just didnt' feel the love.</p>
<p>At the end, I felt like I'd run 10, rather than less than half that amount.</p>
<p> </p>
<p>Legs:  Tired and heavy</p>
<p>Gut:  NOT happy</p>
<p>Lungs:  Working too hard for the resulting speed</p>
<p>Attitude:  PISSED.</p>
<p> </p>
<p>But, then, I realized that I've been really lucky lately.  I've had basically 6 straight weeks of noticeable progress in run (speed, rhythm, exertion, etc.), and it really is quite unreasonable to expect constant progress.  There will be days/weeks of suckage.  Yup.</p>
<p>Plus, the last two weeks I was sick.....and, I'm still on an antibiotic......so, I shouldn't be surprised, and I should be patient.</p>
<p> </p>
<p>So, WHO TOOK MY PATIENCE????  Whomever you are, you better bring it back.  I'm JUST sayin'!</p>
<p> </p>
<p>I saw the doc today, and she said that it would take 2 solid weeks to get "better" so that was another clue that perhaps, I just need to deal with it.</p>
<p> </p>
<p>Oh yeah.....and I have thrush again.</p>
<p>gak!</p>

 

[MBannon]

<p>4 mile nooner, trainer session later this evening.  That and putting all my climbing gear back away since the crappy weather has ruined our planned attempt to summit Mt. Shasta in Northern California this weekend.  Bah!</p>
<p> </p>

 

[hobey]

Little BrewDad has today and tomorrow off school so I decided to take some mental health days as well. We've got school conferences later after he gets back from trumpet so we didn't do much besides errands and stuff today. The sun did come out so I jumped at the chance to get a ride in. 16 miles in the books.

 

[1Topodope]

<p>Hi Folks!</p>
<p> </p>
<p>Great workouts today (pissed or not) ; )</p>
<p> </p>
<p>I started the day with a 5-mile run.  Taught a Pilates class at noon and am heading out for a hot date with my Masters group  <span><img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;"></span></p>

 

[xflbk43]

<p>5 mile run this morning with 3 at tempo pace.  Total came out to 37:11.</p>
<p> </p>
<p>20 mile ride this afternoon with 2x6 miles @ tempo pace on 3 miles active recovery.  Total came out to 59:04.</p>
<p> </p>
<p>Great workouts everyone!!</p>

 

[Yo Sake]

<p>Good workouts all!</p>
<p> </p>
<p>50min of strength workouts, 3 sets of 15x lots of different exercises duing lunch break.  I just didn't feel like running or biking in spite of beautiful/sunny outside.</p>
<p>7mile run during DS's martial arts class.  including 4x100m, 2x200m and 4x100m.  Felt strong in spite of sore legs, but kind of slow.  We hit 80F with high humidity (in Michigan standard).</p>

 

[pcsronbo]

<p>up at 3:30am due to tstorms</p>
<p>downtown by 6:30, so left by 5:30a</p>
<p>insane fire fighting until noon</p>
<p>meetings</p>
<p>get bike</p>
<p>piddle around on bike and feel like utter shit</p>
<p>go home</p>
<p>pack for Knoxville</p>
<p> </p>
<p>I suspect my deal is just tired. Also don't think lunch agreed with me. And I think I was riding my brakes. And my back hurt.</p>
<p> </p>
<p>Ug. Anyway, looking forward to heading to Knoxville tommorow, not looking forward to leaving the family from Fri AM to Mon PM.</p>
<p> </p>

 

[cak73]

<p>Ouch, Don!  Hope you heal up fast.</p>
<p> </p>
<p>Go, Ron, Go!</p>
<p> </p>
<p>Stitch...deep breath...it will pass...</p>
<p> </p>
<p> </p>
<p>4.76mi run for me this evening.  Second day in a row in which I haven't felt like running when I left work, but headed out to get it done anyway.  Very glad it's now light enough for me to start a run at 7pm!  Fingers crossed that I get peppy for my long ride tomorrow...</p>

 

[AdCo]

<p>5 rough miles for me. I dont' know what it is, but the the last good run I had was miles 1-15 of the marathon.  I'll live and get back at it, but been a rough patch. </p>

 

[SpartyGirl]

<p>Piddly little neighborhood loop, but I'm actually quite pleased with myself for getting out in 90* heat after a full day at the office - every step counts. <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>