[xflbk43]

<p>First time on the bike since September.  Trainer ride, just getting a feel again.  45 min of steady cadence.</p>
<p> </p>
<p>Have a great day!</p>

 

[Alaska Mike]

<p>Nice job Mike!</p>
<p> </p>
<p>Tough treadmill workout for me today.</p>
<p> </p>
<p>15 min WU w/4 pickups</p>
<p>1 min @ 10k pace 0% incline (~5:27) w/1 min recovery</p>
<p>6 x 90s @ 10k effort 4% incline (~5:52) w/90s recovery (left the 4% incline in during recovery)</p>
<p>1 min @ 10k pace 0% incline</p>
<p>3 min recovery</p>
<p>30s @ 5k pace 0% incline (~5:15) w/1 min recovery</p>
<p>10 x 30s @ 5k effort 4% incline (~5:27) w/1 min recovery</p>
<p>30s @ 5k pace 0% incline</p>
<p>14 min CD</p>
<p> </p>
<p>1:15 total 10.6 miles</p>
<p> </p>
<p>Have a great week, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[zojmn151]

<p>School delayed 2 hours today, so hopped on the trainer for 50 min FIB core and limited weights.</p>
<p> </p>
<p>Have a great day!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>TransRockies Run is totally on! As reported in yesterday's daily bread threa, I found a teammate. On top of that I went on to register us. We're just now looking for the proper team name. And maybe ya'll can help. We both love beer (he brews his own). We are both a part of the running club known as Goon Squad Runners, and we're looking for a name. We have some good ideas -- the best actually do not have the words Goon or Beer in it -- but want to nail a good one. One of my favorites, which was proposed by the Ironmate and altered slight by my teammate, is... Team HumpMe & DumpMe, a spin off of Team Humpty Dumpty. Lay 'em out there if you have ideas!</p>
<p> </p>
<p>Mike: dude, sweet bike mileage over the break!</p>
<p> </p>
<p>Otts: Sorry to hear. On a different note, I hope you received the images from the Ironmate (Heather)... let me know if you did not, otherwise I'll assume all is good.</p>
<p> </p>
<p>Yoshi: Yes! Same race Looki mentioned.</p>
<p> </p>
<p>Tough speedwork session for me this morning...</p>
<p>~13 miles in 1:25:</p>
<p>o WU - 10 min</p>
<p>o 7 min @ 5:56 w/3' recovery jog</p>
<p>o 3 min @ 5:15 ...</p>
<p>o 3 min @ 5:13</p>
<p>o 3 min @ 5:10</p>
<p>o 12 min @ 5:56</p>
<p>o 8 min @ 5:56</p>
<p>o 6 min @ 5:56</p>
<p>o 6 min @ 5:56</p>
<p>o 5 min @ 5:56</p>
<p> </p>
<p>I chalk this up to the equivalent of 8 x 1 mile repeats at, say, 5:52 pace, which is roughly my 5K pace.</p>

 

[Dougie Fresh]

<p>If snow removal were a sport I'd be ready for the Olympics.</p>

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Dougie Fresh</strong> <a href="/forum/thread/72532/tuesday-feb-8th-workouts#post_1982443"><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>If snow removal were a sport I'd be ready for the Olympics.</p>
</div>
</div>
<p><br><br>
How much snow did you guys get up there? We got mostly rain followed by an inch or so of snow.</p>

 

[juliemboyle]

<p>Congrats Thor!  So good to be excited about something. </p>
<p> </p>
<p>P90X.........lovin' it!</p>

 

[regiolanthe]

<p>45 minutes cross-country at lunch - snow a bit sloppy and a bit of drizzle; hopefully tracks will freeze over to become hard and fast later...</p>
<p> </p>
<p>Was actually considering swimming this AM, but with overnight crap - decided to commit the time to the shortish commute. Never can tell how drivers will react to the snow/slush ....</p>
<p> </p>
<p>Reg.</p>

 

[MBannon]

<p>Super busy at the office the past couple days (that's a good sign) so right to it.  Yesterday was an easy 3 mile run and a technique workout in the pool.  Today is scheduled to be an easy 4 mile run and a trainer workout this evening, hoping to finally nail the 2 x 20 min at 18 mph, which on the trainer is about 85-90% effort for me.</p>

 

[donskiman]

<p>30m 0s - 3.00 miles - 10m/Mi<br><br>
10:45 AM <br><br><br>
Treadmill. Don't feel that great and just getting in a minimal run.</p>

 

[hobey]

<p>It's amazing what a good tape job can do! I"m supposed to keep my left arch & post tib taped up for the time being for added support and I just had the most comfortable run I've had in a while!!! 8 mile fartlek this morning with NO PAIN!</p>
<p> </p>
<p>I did my PT exercises like a good girl post-run and am icing and stretching now.</p>

 

[jenotter]

<p>xfl - nice job getting back on the bike!</p>
<p>Show shoveling an Olympic sport...that's awesome.</p>
<p> </p>
<p>Thanks for the kind words yesterday...feeling better today.</p>
<p> </p>
<p>6m of intervals this morning <span>- 1m warm up, then 4 x 1/2 mile, and I think 3 x 1/4 mile with 1/4m jogging in between, and a cool down (whatever was left). Got up to a little faster than 5K pace on the last one.</span></p>

 

[Tri-Tammy]

<p>Thor- that's awesome!</p>
<p>Don- feel better soon!!!!</p>
<p> </p>
<p>I get to go for a run today.  2 miles easy!</p>

 

[miles99999]

<p>Hey everyone!  Good stuff by everyone....me on the other hand, well I seem to be healthy finally and I started my new job yesterday.  So all in all things are going well.  My fitness on the other hand is less than stellar.  In order to get my training in it is going to have a lot of early morning and late nights, at least until I get my feet under me at the job. </p>
<p> </p>
<p>Keep up the good work eveyone!</p>

 

[Yo Sake]

<p>Mike (xfl):  I am glad to hear that I am not the only one who had not been on a trainer.  Now you did, I may be the only one....</p>
<p>hobey - I would say good taping is more than half of the paint job.  It is amazing how long you have been at this remodeling.  Way to go!  And of course great to hear your run went well with no pain.</p>
<p> </p>
<p>7miles on a hotel TM.  I am getting used to doing some speed work on TM, but easy recovery run on TM is booooring. No playing with the #'s on the screen.  This TM had its own TV, but I can't stand the screen so close to in front of my face bouncing up and down as I run (I get sea-sick easily).  I wish they had a TV on a wall.  THe sidewalks around here are not clean, and there is no place to run plus I forgot to bring the headlamp.  Urg.  Another 5:30am running on TM tomorrow, I guess.   </p>

 

[hobey]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/72532/tuesday-feb-8th-workouts#post_1982504"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>hobey - I would say good taping is more than half of the paint job.  It is amazing how long you have been at this remodeling.  Way to go!  And of course great to hear your run went well with no pain.</p>
<p> </p>
</div>
</div>
<p><br>
Ha! LOL! I was referring to the taping up of my leg but you're right, it's critical when painting too. <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"></span><span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I've got my leg supported by a few strips of KT tape right now. I always saw others wearing 1-2 strips and wondered how they were being supported. This stuff is the bomb!</span></p>

 

[Yo Sake]

<p>Woops, I read your post too quickly.  Yes, taping helps tons for supporting certain injuries.  I remember taping when I had foot issue.  Is KT tape the black one the olympic sand-volleyball player (I forgot her name) was wearing?  I may need to tape my back of my R foot..... It doesn't bother me while running but when I tried to down dog, oh my, I felt the sharp razar pain in the area.  I have been icing/massaging.  Not sure if tight calf is the issue (likely).   <br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>hobey</strong> <a href="/forum/thread/72532/tuesday-feb-8th-workouts#post_1982507"><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><br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/72532/tuesday-feb-8th-workouts#post_1982504"><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>hobey - I would say good taping is more than half of the paint job.  It is amazing how long you have been at this remodeling.  Way to go!  And of course great to hear your run went well with no pain.</p>
<p> </p>
</div>
</div>
<p><br>
Ha! LOL! I was referring to the taping up of my leg but you're right, it's critical when painting too. <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"></span><span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I've got my leg supported by a few strips of KT tape right now. I always saw others wearing 1-2 strips and wondered how they were being supported. This stuff is the bomb!</span></p>
</div>
</div>
<br><br>

 

[hobey]

<p><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/72532/tuesday-feb-8th-workouts#post_1982509"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Woops, I read your post too quickly.  Yes, taping helps tons for supporting certain injuries.  I remember taping when I had foot issue.  Is KT tape the black one the olympic sand-volleyball player (I forgot her name) was wearing?  I may need to tape my back of my R foot..... It doesn't bother me while running but when I tried to down dog, oh my, I felt the sharp razar pain in the area.  I have been icing/massaging.  Not sure if tight calf is the issue (likely).   <br>
 </p>
</div>
</div>
<p><br>
Yep, that's the stuff. I've got a long strip following the length of my balky tendon and 2 short strips hugging my arch. Tight calves are the pits. Everything seems to come from there. Take it easy with the foot pain. Maybe you just overstretched the achilles?</p>

 

[pcsronbo]

<p>40 min on the trainer in the pain cave. A nice comfy 55 degrees - outside it was 5.5 degrees with -10 WC. Tommorow, it gets cold. Did paperwork, was very nice.</p>
<p> </p>
<p>Then a TWO HOUR massage. OMG that hurt, hurt bad, hurt good just hurt. Wow. I needed it so bad in so many places. Haven't seen my regular guy in 3-4 weeks (he was skiing then I was on vaca) and the lady who stood in for him just isnt' as good. And a 40% volume bump last week maybe doesnt help? Ahhhh thank goodness it's a recovery week</p>

 

[cak73]

<p>54 min on the trainer.</p>
<p> </p>
<p>Wanted to do a run, but ran out of daylight (pretty easy to do still) and it would have been too crowded at the gym (university's track team on the track and 30 min time limit on the TMs).</p>