[master_of_none]

<p>Good morning folks.  Well the cold weather is back in New England or at least the cold wind.  Did our standard loop with 5 runners this morning.  It was a good run but there was a good amount of black ice but no issues.  Have a great day.</p>

 

[xflbk43]

<p>40 min run with 10:00 warm up, 5x(2:00 hard, 2:00 easy), 10:00 cool down.  Came out to 5.21 with splits of:</p>
<p> </p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">8:35.91</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">6:55.71</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">7:07.62</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">6:59.84</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">8:33.67</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">1:47.80</span></p>
<div> </div>
<div>Have a great day!</div>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>9.2 mile social run with hills at the end for me early this very cold morning with high wind.</p>
<p>o WU - 46 easy minutes</p>
<p>o 6 x Hill (2:03, 2:05, 2:04, 2:02, 2:07, 2:04)</p>
<p> </p>
<p>Great day, Peeps!</p>

 

[em73]

<p>good morning, folks.</p>
<p> </p>
<p>3000 in the yard pool early this AM.</p>

 

[cak73]

<p>Trying to enjoy my unscheduled DOR.  <span><img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif"></span></p>
<p><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/forum/thread/72623/tuesday-feb-15-workouts#post_1983745"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>3000 in the yard pool early this AM.</p>
</div>
</div>
<p><br>
Woo hoo!</p>

 

[juliemboyle]

<p>GRR, packed my stuff to run at lunch (I'm in the office today), get downstairs........no blowdryer ...........postponing run until later now</p>

 

[jenotter]

<p>Nice splits xflbk43!!!</p>
<p> </p>
<p>Early morning 4-miler with the pooch. Wore long sleeves and didn't need it - thar be rain a-comin' and it's warmer today.</p>

 

[donskiman]

<p>59m 16s - 6.79 miles - 08m 44s/Mi<br><br>
10:20 AM <br><br>
Equipment: Nike Pegasus 07/10<br><br>
Warm/lower 50s - Sunny and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell to Powers turnaround to Crandall/Hubbell/Corliss/Upton/home. Short easy pace run.<br>
Felt somewhat better today. Stretching afterward.</p>

 

[MBannon]

<p>4 mile lunchtime run in the cold rain, 1 hour trainer session scheduled after work as 2 x 20 min.</p>
<p> </p>
<p>Right ankle still bugging me.</p>
<p> </p>
<p>Started a new round of daily pushups and situps, though.  Figure it's time to get the core back in shape after a year+ of nothing but S/B/R.</p>

 

[hobey]

<p>8 miles with 4 between 15K-HM pace. Hit 8:30-8:40 for all 4. Tendonitis seems to be getting better with the PT and extra support.</p>

 

[zojmn151]

<p>Weights only today - still tired and a bit beat up from last night (still bizarre to me)...definitely need new sneaks though, so will hit the store on thursday...</p>

 

[Alaska Mike]

<p>namhela - I absolutely go back and read the stuff that folks post after me in the daily bread thread.  Sometimes I don't do it before I post that day's workout so I don't comment on it, but I go back and read the posts about 95% of the time and I'm willing to bet that many others do also.  So keep posting, please!  And nice job on the bike yesterday, those are some good areas to focus on.  In my group trainer rides we always spend a decent amount of time in the winter focusing on the complete pedal stroke.  It pays dividends come summer.</p>
<p> </p>
<p>Mike - nice job on the intervals!</p>
<p> </p>
<p>Matt - hope the ankle is feeling better.  What's the knee have to say about it?</p>
<p> </p>
<p>After some nasty blowing wind yesterday that shut down driving in the field (and almost had me sleeping in my office!), it's a beautiful day here today.  Which is good since I head to Anchorage tomorrow.  Got my run in over lunch - 14 miles in 1:31 broken down as follows:</p>
<p> </p>
<p>20 min WU</p>
<p>5 min build with the last min @ 10k pace (5:33 min/mi)</p>
<p>2 strides with 3 min recovery (strides are tough to do on a treadmill)</p>
<p>3 x 12 min @ MP or slightly faster (I did 5:52 min/mi) with 4 min recovery</p>
<p>15 min CD</p>
<p> </p>
<p>HR stayed well under my threshold during the MP sections, which is good.  But it was still a solid pace, going to be interesting to see if I can hold that during Boston.</p>
<p> </p>
<p>Have a great day everyone!</p>
<p> </p>
<p>Mike</p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/72623/tuesday-feb-15-workouts#post_1983832"><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><br><br><p> I go back and read the posts about 95% of the time and I'm willing to bet that many others do also.   </p>
<p> </p>
<p> </p>
<p> </p>
</div>
</div>
<p> </p>
<p>Yup.</p>
<p> </p>
<p>quote: Matt - hope the ankle is feeling better.  What's the knee have to say about it?</p>
<p> </p>
<p>Knees don't give a shit about ankles.</p>

 

[em73]

<p>added an hour of pilates.  we focused on the mid back, shoulders, and legs (and abs, of course).   that felt oh-so-lovely after my swim this am.</p>

 

[Yo Sake]

<p>em - way to go with the swim!</p>
<p>hobey - good run!  Happy to hear your tendonitis is getting better.</p>
<p>namhela - I too come back here more than once to read how others are doing.  Keep up the good work!  We read your late posts. </p>
<p>Matt - ankle got jealous?  put it in an ice bucket under your desk while working.  Core strengthening - definately.  I am doing it thoroughout the year for the last few years and I truly believe this is the reason I haven't had any back/hip injuries in spite of the volume increase.</p>
<p> </p>
<p>Cruise interval day.  8miles including 3x2miles w/2min rest.  My legs were pretty heavy from the last week's big volume, but got it done.  Target was 7:40, and actual ave. 7:32, though I admit I was dying.  The HR is getting lower at the same pace.  I am near Louisville.  6hrs of driving was a torture.  Added 20min. core workout.   </p>

 

[AdCo]

<p>I got in 1800 in the pool.. Now I am working the night shift at the hospital for the next 3 nights.. lots of fun doing the 7pm-7am shift.</p>

 

[pcsronbo]

<p>Mike - yeah - the last 45 wasn't the best, but I had some drop ins for the class come and talk to me as well as some of the staff (we're getting quite the buzz going now within the club since we've been there a while so people want to know more). I plan on starting about 30min early in the future and "straddle" the time where people will likely be there</p>
<p> </p>
<p>Nam - yup, I too read post-facto when I can, so do continue. I like seeing what everyone else is doing</p>
<p> </p>
<p>Bannon - wassup with the ankle? should be good by now man, are you icing and stretching during that down time? massage time maybe? I've been fighting someone on my left feet but I know the exact cause - plyos and too much stretching. It's a fine line for me, I need the flexibility but you can only push it so far...</p>
<p> </p>
<p>Me today, another screamin busy day. Up 3:45 to get in a 1:15 session in the pain cave w/ 5x1min @ 300watts and 5x90s @ 300 watts - rest just z2 work.  FIB 40min on the treadmill z2.</p>
<p> </p>
<p>Evening was our tri club's Yogilates class for triathletes.... I decided I WIN! ;-) ok, it's not a competition and I sure didn't win "most flexible" but on the strength angle I rocked. All the work this last year since surgery prepared me massively for this session</p>

 

[namhela]

<p>Wow tons of support out there today (err yesterday).  Anyway was going to do some hill repeats, but legs were just not feeling good.  I know that hills are suppose to be hard, but not that hard.   So for me only 1.5 sets of hills, till my legs just didn't feel good.   Maybe some extra rest will help here.  </p>

 

[SpartyGirl]

<p>75min of dance on Tuesday night. Lots of drops to the floor - I have the bruises to prove it.  AND as an added bonus I tucked my foot funny and tore a chunk of skin off of the top.  Delicious.  Fear not, I'll be back for more torture Wednesday!</p>