[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>KitKat: Totally, totally sorry about not getting in touch when I was in Toronto. My bad completely. I didn't even *think* to post here that I was going up there. I know we have many Canadian (or near Canada) folks, and I've seen Silly Sally a few times in Montreal, but I never thought there'd be folks in or very close to Toronto. My bad. I am sorry. But one thing is certain: Heather and I LOVE the city so much that we will be back. It might be years from now, but back we will be! Such a fun city, and what a great event!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile tempo run early this morning. Strange to get in an uninterrupted run, where I have to stop every 15 paces for a red light like it was in the city of Toronto. Chilly at 36F. Good pace. Body feeling great so closely after marathon.</p>
<p> </p>
<p>Great day, LIT Troops!</p>

 

[Alaska Mike]

<p>What gives?  Yesterday's daily thread had 92 views but only 16 posts.  Come on people, let's hear about those workouts!  No need to be shy.</p>
<p> </p>
<p>Thor - I've got a bike I can bring up here permanently.  I bought a used P3 this fall so my Orbea Aletta is just sitting around the house with no wheels on it.  I'd also need to buy a second trainer (3rd if you count the computrainer).  The big issue is finding space to put the bike, its in short supply around here and I suspect liability concerns would make them hesitate about storing the bike in a common space.</p>
<p> </p>
<p>What pace are you doing tempo runs at these days?  I need some motivation.</p>
<p> </p>
<p>Sparty - hope you're feeling better today.</p>
<p> </p>
<p>Couldn't sleep last night so I slept in this morning.  I'll get my run in after work.  Hoping to go a full 90 min and get at least 12 in, I need to start building my base again.</p>
<p> </p>
<p>Have a great day everyone!</p>
<p> </p>
<p>Mike</p>

 

[KitKat]

<p>Thor - No worries!  We'll catch you next time.  Glad you had fun here in the big smoke.</p>
<p> </p>
<p>Insanity Max Interval Plyo workout either this afternoon or tonight.  Probably tonight.</p>

 

[4boysmom]

<p>Super sucky start to the day.  Son3 had a before school detention at 7am, so that delayed our leaving so son1 and I got to the gym later than usual.  Swim just wasn't happening, so I bagged it at 1500.  Because of our late start it was too late for son1 to catch the bus so I had to drive him all the way to campus.  Then it was back home to "start" my day.</p>
<p> </p>
<p>With how today is going, I suspect that tomorrow will be a rest day.  Not sure I'll have time to throw in an easy trot before heading out of town on Saturday.  Marathon on Sunday.</p>

 

[Thor]

<p><br>
 </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/70760/thursday-oct-21-workouts#post_1955912"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
<p> </p>
<p>What pace are you doing tempo runs at these days?  I need some motivation.</p>
</div>
</div>
<p>Come on now, Mike, you know the answer to that one!</p>
<p> </p>
<p>Tempo pace is whatever pace the legs can handle when I am running very near edge, perhaps with an effort just shy of 5K race pace, the breathing very hard but still in control, where I can hammer the ups and still fly over the top and back down, where I very seldom have to recover on short stretches here or there with slightly reduced effort so that the pace, overall, stays high, and a pace I can hold for 3 to 8 miles. Maybe 6 minute miles or, say, 6:10. Don't know. But don't really need to know. That's how I like it, letting my body feel the road. It's in the run. It's how I do it. <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>
<p> </p>
<p>What is YOUR tempo pace?</p>
<p> </p>
<p>Need motivation? If you can get outside, why not try something different... something that will help you months from now when you toe the line in Boston, but something that won't propell you into the hardcore training right away. Find a hill -- a big long one if you can, like perhaps 3/4 of a mile long. 1/2 mile will do to. Warm up a good two miles and then get yourself to the base of the hill. Jog easy up to the top, turn, and do race pace back down. Repeat a bunch of times. You will work on leg turnover while also conditioning your legs for the pounding of a down hill course. Come next April, you will not complain at all about your quads hurting when you knock off that 2:30.</p>
<p> </p>
<p><br><br>
 </p>

 

[SpartyGirl]

<p>Ooh, the boys are getting competitive. <img alt="wink.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//wink.gif"></p>
<p> </p>
<p>Feeling a bit better today, took a walk at lunch and was winded so I suppose I made the right decision in keeping the run gear in the car.  Seems like I get bursts of energy and then knocked out for a few days.  Probably depression related?  Either that or the kiddo keeps bringing home germs that my body can't handle.  IDK.</p>
<p> </p>
<p>I DO know that I have some MONSTER races coming up in the spring and if I don't nail down some semblance of base training that 50k is going to hurt...<img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif"></p>

 

[regiolanthe]

<p>5 mile run - 38:30 (7:40ish pace). Did first 4 at a fairly consisten 7:25-7:35, and the last mile at recovery (9mm + a pick up in last couple of hundred yards).</p>
<p> </p>
<p>Must get back in the pool</p>
<p> </p>
<p>Reg.</p>

 

[fox-runr]

<p>one hour run....indoors...too cold outside for me...could barely withstand my dog walk.   hoping to see some 50s soon ....so I can gradually adjust to outdoor running.</p>
<p> </p>
<p>I need to sign up for some classes......getting bored with workouts and need to gain some strength and muscle mass this year</p>

 

[niemsco]

<p>45 minutes in the pool.  Form work, drills.  Then 30 minutes of core/stretch.   More preparation type stuff for Nov structured training.</p>

 

[jenotter]

<p>5m run in light rain this morning - 3m with the pooch, final two solo. I love running in the rain - we haven't had much yet, so it was actually kind of peaceful and nice.</p>

 

[master_of_none]

<p>Been very busy at work so unable to post (or workout like yesterday) but after my 14 hour day yesterday i was running this morning no matter what.  Did our standard loop from teh Y this morning then added some more to get it to 6 (or 5.9 if dealing with decimals).  Nice run biut I got talked into helping a friend move next weekend.  Isn't there an age limit when that stuff stops.  Chilly this morning so I went with the long sleeves and gloves but stayed in the shorts.</p>

 

[miles99999]

<p>What up party people?  I have been so busy lately, posting has been tough.</p>
<p> </p>
<p>Today:</p>
<p> </p>
<p><strong>AM</strong>: Up at 5:00AM to get in an hour and a half ride on the trainer in the basement.  I felt good!</p>
<p> </p>
<p>Work:  Had to spend the late-morning and early-afternoon in Philadelphia for work.  It was great to be out of the office and doing something constructive.</p>
<p> </p>
<p><strong>PM</strong>:  Stopped at my gym's sister facility to get my swim in, a straight 3,500m.  I did have three brief stops to grab a drink, ended up doing it in 1:10:30.  I am pretty happy with the time.  I know that I am not Mark Spitz, I am me.</p>
<p> </p>
<p>Hoping to get to bed early tonight.  I have a second round of interviews for a job I really want (the interviews are in NYC for a job in Philly).  Things are moving along quickly, the manager I would report to is trying to get the position filled and he really likes my background and apparently I had a really good first interview.  My fingers are crossed!!!</p>
<p> </p>
<p>Have a great day....er, night everyone!</p>

 

[Yo Sake]

<p>Welcome back Thor.</p>
<p>Good luck miles!! </p>
<p> </p>
<p>Busy day with biz trip and other stuff.  I start liking my Thurs. workout routine - drop off DD at dance studio and run from there to near by track and do some intervals.  Did 12x200 and 1x400.  DIdn't want to bother the football practice so many of the 200's were on the grass which is good.  Getting some quick feet back.  Run back to the studio.  All within 1hr.  I like it.  THen a little later to drop off her at music lesson and head to gym.  Usually do a quick swim, today, I decided to skip it.  Just hot tub and nice hot shower. </p>

 

[KitKat]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>SpartyGirl</strong> <a href="/forum/thread/70760/thursday-oct-21-workouts#post_1956005"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>I DO know that I have some MONSTER races coming up in the spring and if I don't nail down some semblance of base training that 50k is going to hurt...<img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif" style="width:1px;height:1px;"></p>
</div>
</div>
<p><br>
Have you actually laid down the cash for a 50k?  Oh sister that will hurt some bad if you aren't ready.  I only have a spring half and it has me antsy!<br>
 </p>

 

[hobey]

<p>3 mile wog that was kind of meh but all my first runs post-races are meh. Got a stitch halfway through that took a while to work out.</p>

 

[em73]

<p>pilates ass-kicking...  mat stuff, then reformer stuff.  I anticipate massive soreness tomorrow.</p>
<p> </p>
<p>Sparty, yikes!!</p>
<p> </p>
<p>I WILL swim tomorrow.</p>

 

[namhela]

<p>Did 2X14 sets of box jumps, then 18 miles at tempo pace on the trainer.   </p>

 

[SpartyGirl]

<p>Oooh, the mere mention of box jumps made me smile.</p>

 

[SpartyGirl]

<p>Money for the 50k is still tightly in my fist...but my marathon money is paid.  March 20, 2011.  Takin' to the streets of ATL for 26.2. <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"> </p>

 

[cak73]

<p>Swam 2750y at masters. </p>
<p> </p>
<p>Can now get my stroke count down to 16 for 25y when I'm warming up.  </p>
<p><img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>