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Good morning everybody. I woke up at 10 of 5 (to a nursing baby) and she actually went back to sleep. I got up and got 4.5 miles in at an 8:46 pace on the treadmill. I don't want to jinx myself but my legs feel strong, so I'm happy.<br><br>
Take care out there. Hope those of us who are injured heal quickly.
 

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Morning campers;<br><br>
Today, I'm planning and easy 4 or 5 miles after work. That'll be the theme this week. Next week will be a big challenge as I'm traveling overseas.<br><br>
Nice going Ellenshana!
 

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RA: that sounds like it could be loads of fun if you get some pleasure time as well. OR will be be all work and no play?<br><br>
Same as RA here, probablyonly 3 or 4 easy though. T'is my cutback week afterall, so I'm only looking for like 30-35 mpw.
 

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Well, it should be fun after I get off the 15.5 hr flight... I'm not looking forward to that. My longest flight to date is 12.5 hrs so it'll be a new PR I guess <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Overall, it'll be a pretty relaxed business trip so there'll be plently of time to see the sights etc. I'll be like Bill Murray in Lost in Translation... running on the hotel treadmill in the middle of the night.
 

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Good Morning, All:<br>
The box says I haven't been here in eight days... wow. Well, you didn't miss much, just a few more crappy, gallowalking efforts.<br>
Today was better, though. I got up early and put in four miles, non-stop. "Glide, don't push," was the mantra of the day. Starting to see some light shortly after 6 a.m., which is nice. Spring is coming, even if it's only 9 degrees.<br><br>
Good runs, all
 

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Ellen: gret job<br>
RunA: enjoy yours later<br>
Alex: enjoy your 3-4<br>
Baba: congrats on the early miles<br><br>
I will get in 10 tonight... I ended up with 5 in morn and 5 at night yesterday plus my core... the 2 a day was pretty cool. might try that some more.<br><br>
Enjoy your workouts and day everyone
 

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Hey All<br><br>
Back home. It was a great workshop but exhausting. Only got in one run while gone so call it a cutback week. San Francisco was beautiful. Gorgeous weather and views galore. Wasn't able to enjoy any of though as the days were full.<br><br>
Back at it today. Shooting for 6.<br><br>
Back after with an official thumbs up or down!
 

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Good morning all.<br><br>
A much more sensible 20ish degrees this morning - did 50 minutes on the trails.<br><br>
Ellen - we had an early morning wake up too - a sick 1-year-old woke us up at 4:30, which in turn woke up the 5-year-old who decided she wanted to chat and read books. Everyone seemed to be settling back down when I left at 6 -- so hopefully my wife got at least a little more sleep...
 

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Tonya, Nirvana, and Liz - Hope you all get to feeling better.<br><br>
Nirvana - I posted the title of the book on yesterdays posts.<br><br>
Ellen - Congratulations for getting in such a nice run this morning.<br><br>
RA, Alex, Richard & Dan - Have a good run later.<br><br>
Baba - Great job this morning. At least you are getting out there. Improvement is coming your way.<br><br>
Loopy - Nice run this morning.<br><br>
Well I went to the "fish bowl" this mroning. <span style="font-size:small;"><span style="color:#0000FF;"><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">I had a good set in the pool this morning. Thanks to some advice from CS I tried some breathing exercises for my WU.</span></span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">1600 meters</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">2 x 50 breathing every 3 strokes – 30 sec rest</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">2 x 50 breathing every 6 strokes – 45 sec rest</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">2 x 50 breathing every 4 strokes – 35 sec rest</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">2 x 50 breathing every 5 strokes – 45 sec rest</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">2 x 50 breathing every 3 strokes – 30 sec rest</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">2 x 50 breathing every 7 strokes – 45 sec rest</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">100 kickboard wo fins</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">50 KOS right side</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">50 KOS left side</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">50 one arm drill right side</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">50 one arm drill left side</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">100 fist drill</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">100 catch up drill</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">100 with paddles and pull bouy</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">4 x 50 – 25 hard – 25 recovery</span></span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">200 CD</span></span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">Here is what I learned today. I think my breathing is all in my head. I only had problems when I did was breathing every 5 strokes, I cheated twice. The rest of them I didn’t have any problems while breathing. On even # strokes I alternated sides first 50 right second on left. During cool down I had no problem breathing every 3 stroke. I also decrease my SPL while breathing 5, 6 and 7 strokes by two SPL.</span></span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#000000;">The second thing I learned today is I am obviously not kicking correctly. When doing the 100 m kickboard I felt as though I was barely moving across the pool. I noticed another guy in the pool doing it much faster than I was (and no he didn’t have fins). It was taking me well over a min to get 25 m. Any suggestions would be greatly appreciated.</span></span></span><br><br></span></span>
 

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Dave-- Here is an article I found on Swimming kick.<a href="http://www.swimmingworldmagazine.com/articles/swimmagazine/articles/199507-02swim_art.asp" target="_blank">http://www.swimmingworldmagazine.com...02swim_art.asp</a> I hope this helps out a bit. One thing I can say is that kicking comes most effecitvely from the whole leg and not from the knee down. The article talks about this. Good luck and good job on your swimming.<br><br>
I might run today as it is suppose to be near 50 outside and the next two days not as warm. If I do run it will be another 5 miles. Have a great morning everyone.
 

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<br>
Based on your recommendation, I ordered the book this morning from half.com. Thanks! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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<b>RunAsics</b> - Have a safe trip when you go.<br><br>
I went to the fishbowl this morning! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
I did 400 meters - 300 free, 100 back (I think backstroke was <b>Mailbox's</b> suggestion and thank you for that). Not too bad!<br><br>
In other news, knee is back in the doubtful category. I did some push-ups last night and that seemed to aggravate it. I was going to take today off from running anyway, so no big deal. I hope I'll be able to run tomorrow, else it's more rest but hopefully some more swimming.
 

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Good morning all -<br><br>
Today is suppose to a snowy day in PA, so I will be at the gym at lunch for 4 m.<br><br>
This weekend was not a good one. Mother-in-law ill and spent Sunday in ER. Result was no long run for Sunday.<br><br>
Question. I was scheduled for 8 m. on Sunday. do I try and make it up this week or just keep the plan going forward? Last week was about the 3rd week in mileage increase and this week is suppose to be a recovery week a plan of 4, 4, 5, & 6 on Sunday. After this week I start increasing the miles again.<br><br>
Legs feel ok but not sure if I blow off the recovery period will that haunt me.,.... Thoughts??<br><br>
Hope all the injuries heal quick and nice race times Asics & Hawk!!
 

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Ellen - man you are really pounding out the runs lately! Great job! Consistency is the key. Oh yeah, and from the other day, I can't wait to meet you at one of the aid stations along the Boston course...<br><br>
Alex, RA, Richard, kfuller - hope all of your runs are equally fine. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
dan - yours too, and WELCOME BACK! Now run some miles! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
loopy - blah, don't feel for you there. We don't have kids, don't plan to, so I'll let you keep that stuff. Nice getting out there, despite all that! Awe-inspiring.<br><br>
dave - thanks. You are rockin' those swims. And biking. And running. You're good.<br><br>
Billy - I didn't know you were a swimmer?<br><br>
Apple - I don't know what to tell you. I would do it, but I'm me. So, I'll let someone else give you advice. <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"><br><br>
Last night's workout on the elliptical:<br>
13.05 miles, 66 minutes, 5:03 pace<br><br>
More of the same tonight, and then tomorrow IT IS ON.
 

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<b>APPLE - Don't do it. Take a recovery week and don't try and make up the missed run. if you are increasing mileage next week for the enxt several weeks, you will need that time off. We don't need anyone else getting injured on this forum.</b>
 

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Ellen--glad you got to sneak in the run! I don't know how you do it with little kids!<br><br>
David--great job in the fish bowl. I'm stuck with breathing every other stroke. Always on the left.<br><br>
Billy--you too! Uh oh... Am I converting everyone???<br><br>
Good luck to all y'alls who are running later.<br><br>
For me this morning, it was the fishbowl. Steady swim. Never really got into it. Time to get back to structured swims. Meeting with my swim coach tomorrow, which I'm looking forward to. 54mins. No, I couldn't squeeze out one more lap to make it even!<br><br>
Then for a run! It's SNOWING!!!!! Beautiful snow!!!! 25*, which is perfect for snow making. It wasn't too bad, although I never got a good push off. Outbound with a tailwind. Inbound I got some nice dermabrasion, compliments of some sleet mixed in. Overall, it was a VERY enjoyable run. Number suck. Almost wish I hadn't have worn the garmin. But, dog gone it if it wasn't a very enjoyable run!!! 4.55m, 41:53, 9:12pace.<br><br>
Drive home was not so fun. 20-25mph was the best I could do. Climbing out of the river valley was interesting, as my wheels started spinning. Very glad to get home! All the schools around here are closed. On my way to the gym I couldn't understand all the closings, since the roads really weren't that bad. Now I know why! They got really bad while I was playing!
 

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Way to get the run in early Ellen.<br><br>
Sounds like a brutal flight there Asics.<br><br>
Enjoy the rest Alex- gonna brave the elements tonight?<br><br>
Welcome back Baba.<br><br>
Sounds like a nice night planned Richard.<br><br>
Hope it went well Dan.<br><br>
Trails? sounds like fun Loopy.<br><br>
Swimming? sounds like fun for you I guess Dave.<br><br>
50 degrees- you better get out there for the rest of us who have snow and ice Kevin.<br><br>
As much as I love to take credit even when it's not due- you won't be getting any useful swimming advice from me Billy...<br><br>
Apple- general rule of thumb is to not kill yourself making up mileage...especially if you're supposed to be in the midst of a cutback week. That said- do as I say, not as I do because I'd probably try to squeeze it in.<br><br>
I'm almost excited for you to be able to get back out there Tonya. Hope the elliptical treats you ok tonight.<br><br><br>
For me- Got 13 in last night.<br>
I didn't want to be driving when the bulk of commuters would be out in the ice this morning, so I did today's run this morning. Nice easy7.
 

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Apple-- Could last week be considered a cut back week if no Sunday run. If so, go ahead this week. Otherwise take the cut back/rest this week and come back stronger next week. I am also in a cutback week and I know it is going to help me feel fresh and ready to go.
 

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Thanks for the info..<br><br>
Kevin.. Good point. maybe missing did work as a recovery period and I am good to go now.<br><br>
MB & Tonya - I hear what you say, but I am a weenie and tend to be over cautious and then regret not pushing myself harder.... Oh the mental games we play in our heads..!<br><br>
Dave - Thanks for the warning. April is the target race & I don't want to mess it up. Maybe the positive is that it happened early and not mid March.<br><br>
Sounds like maybe I could do the weekly schedule as normal & than do 8 on Sunday instead of 6. It's only 2m extra and I think I am good for it.
 
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