Tue Jan 22

millbot · Jan 22, 2008

Happy Tuesday, all. 
Yesterday we moved the 2008 goals thread to the <a href="http://www.kickrunners.com/forum//forumdisplay.php?f=14" target="_blank">Shoe Box</a> for safe keeping. Later this year we will bring it back to the forum. 
0549 
26 F 
5 easy miles 
Running felt old and familiar but strangely new, too. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

breger1 · Jan 22, 2008

This will be a very low mileage week, as I have the Miami HM on Sunday. The long range forecast is not looking favorable for a fast race but we'll see. 
4 easy miles at 9:08 min/mile pace. Just need to keep the legs loose. 69 degrees with 88% humidity at 6:00 AM. Ughhh. 
Bill

Hemerocallus · Jan 22, 2008

Mornin' gang! 
XT for the second day in a row, with a 7 am 45 min spin class, followed by 15 min of core and abs. Instructor had a new twist on side planks..... with a large stability ball between the feet, just for fun.... aaarrrggh. 
Gonna be a winter wonderland out there today, soft fluffy snow's been falling since I got to work!

tomwhite · Jan 22, 2008

.........oops.............. 
----------//--------- 
see OTHER thread.......

tomwhite · Jan 22, 2008

......must be Snow Blind, 
didn't see this thread//.......duh........ 
.....20-degrees, Wintery Mix...... 
....30-min easy, wasn't bad........ 
............good running guys............watch your footing.......

JJJessee · Jan 22, 2008

Lookin good Breger1. Waht are you shootin' for. 
Hey, Mill. Good to see you back on the track. 
Weather is sleety 
I'm working today. 
I'll look for 5 EZ later and some XT 
have a good one 
jjj

tomwhite · Jan 22, 2008

.....but isn't it a GREAT Feeling??........enjoy millbot....... 
you're still 
Out of the Will.

rosecoloredglasses · Jan 22, 2008

My OCD is rearing its ugly head... 
Remind me again how important rest days are. How rest days are when muscles are building. How rest days help prevent injury. 
Because I am so caught up in scoring VRAA points, that I am jeopardizing good training principles. Yesterday, it was supposed to be gentle TM run, good rowing, nice warm-down TM walk. It turned into "how many miles can I squeeze into my time allowed on the TM?" 
Geez louise. Sally and SS, thanks for the rowing support. You are my inspiration when I hop on that seat. I focus on form and endurance and really enjoy the challenging workout the rower provides. Rowing to Solarmix11 saved me... I was ready to cry "Uncle" but then the Rocky theme re-charged me and the Chariots of Fire sustained me for the 6000. Thank you.

lyndenrunner · Jan 22, 2008

5 more easy ones this morning at an 8:00 pace,crystal clear and cool..."just the way we like it". 
SS,don't look now but we're starting to pass people...

perchcreek · Jan 22, 2008

Good Morning! 
Tempo day..luv it! 
9.2 miles in 1:11:49 (7:48 pace,AHR 163). Inclluding 5 miles LT: 7:27, 7:34, 7:32, 7:21, 7:18 (avg 7:26, target 7:30) 
Cool down miles were at MP but felt slow. That always happens after tempo runs. 
(first 2.2 with Tory @8:24) 
Freezing rain started on the way into work. The windshield froze up halfway down (so I could still see). But other cars frosted all the way and were going 20 mph on the interstate. Got into work before the roads got icy. Whew. 
Have great runs! 
Steve

gin79 · Jan 22, 2008

Good morning everyone! 
You all have me interested in trying rowing. Before joining this forum, I thought rowers were no longer around. I don't belong to a gym but my DH does and said his gym only has 2 old rowers. What kind do you use? 
8 great miles today with 4 at somewhere between HMP and MP. ( 7:22, oops, I always do that!, 8:06, 8:12, 8:15 ). This felt like the best run I've had in a long time. 
Have a wonderful Tuesday!

irunmike · Jan 22, 2008

Good morning folks. 
14 degrees here today. I did 8 easy miles - 1:12:10 (9:00 pace). Blood stream was moving like sludge. I have no use for winter some days... 
Good runs all, 
Mike

riley0003 · Jan 22, 2008

Good morning to everyone. It was sooo hot in my gym today and I found it difficult to do the TM, but I persevered. 1 mile walk plus 2.5 miles run, with some stretching mostly afterwards. 
Tomorrow is a rest day. 
Susan

millbot · Jan 22, 2008

Yes! Speaking of which, DW had some setbacks in her running recently, so she's repeating the most recent week of the beginner's 5K program. I was afraid she would get discouraged, but after yesterday's run she said, "Running feels so good. I have to do more!" We have another addict! <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> 
... for now. 
I'll figure out how. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

jura · Jan 22, 2008

No workouts yet but my blood pressure is way up already. I need some new ideas of how to make my teens get out of bed and on time for school in the morning. Cold water? Fire drill? Bullhorn? 
Will run and yoga later... at least it looks like a sunny day... 
j

SLOjim · Jan 22, 2008

You could try one of these <a href="http://www.thinkgeek.com/homeoffice/lights/9171/" target="_blank">Flying Alarm Clocks</a> <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Tamster · Jan 22, 2008

good morning boomers! Back to work after a 3 day weekend. I wasn't able to get a run in yesterday. DH was busy working most of the day and I didn't feel like taking off for a run and leaving our son to entertain himself, so we baked brownies, played some games, watched some football (he discovered NFL replay channel <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"> ) and played a few computer games. He had his first basketball game last night. It wasn't pretty, but on the up side, my son scored two baskets and the team as a whole only scored about 5 all together. 
Had my chol checked this a.m. and was surprised and disappointed that it wasn't any better than it was 2.5 yrs ago when I had it checked ,which was before I started running. My total chol was 178, HDL was 46, LDL 114, Triglycerides 88 and glucose 99. I wasn't real happy with those numbers, but on the upside, as I was waiting for the results, the phys.ass't who took my blood and I were chatting and as it turns out she is a fairly new runner, recently joined the same running club I'm in, ran a few of the same races I was in last yr and wants to train for a spring HM and is hoping to run Portland marathon in the fall. She just recently ran her first 9 mile run and said she felt great. Based on her time at the hellgate challenge run last summer, I would say we run about the same pace. We are going to try and get together and do some training runs together once in awhile. 
I'll be going to the gym later to get in my run.

CassadAAmius · Jan 22, 2008

Good to see you out there again, millbot. What's the post-mortem on the previously hurting parts? 
65 min on the spinning bike today, with 4x(3 min hard, 1 min EZ). Interesting how the HR for a given perceived effort is different on the bike than for running. I hit about 165 during the hard repeats, which is MP or HMP effort at the fastest while running -- hard work, but sustainable for a long time. On the bike it was a very tiring VO2max-type effort that left me quite winded. Is that because my running economy is much better than my biking economy? 
Lovely swirly snowfall going on outside my window now as I type.

Mustang Sally · Jan 22, 2008

dAAve, I've encountered the same thing on the bike. I'm told that our MHR is lower on the bike because it is not a weight-bearing activity, and this pushes the rest of the HR bands down the scale. I suppose that our bodies are putting a higher percentage of the effort expended into the exercise rather than simply fighting gravity. 
Coach has warned me that if I try to bike in my running HR bands, I'll be overtraining. We re-calculated the bike zones after doing a MHR test on the bike (bleh). The protocol went like this: Warm up thoroughly (maybe 15 minutes on the flats). On a long, steady hill (doesn't have to be steep) increase effort every minute for at least 5 minutes until you can't go any faster (sitting, not standing). Then sprint for 15 seconds (it is OK to stand at this point). Observe heart rate. Observe pavement very, very closely, if you aren't careful. 
Girding my loins for a lunchtime run with a nice breezy MP segment. It's ccccccold out there.

millbot · Jan 22, 2008

Thx professor. 
I'm still not certain what brought it on. My best guess is simply too much too soon. 
After trying to jump back into my schedule three times, and making the injury worse, I am now ramping up slowly (duh). So far, five hours post-run, both ankles are happy. Here's hoping.

Tue Jan 22

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