[Boyerdavea]

<p>Good morning everyone.</p>
<p> </p>
<p>46 minute workout on the spin bike with the MS being one legged drills.  7 x 1 min left leg; 1 min both; 1 min right leg; 1 min both.  Followed by a 1 mile run on the TM.</p>
<p> </p>
<p>Happy training everyone.</p>

 

[BigBuckSnort]

<p>Seems like you are hard at it <strong>Dave</strong>.  Hope you keep it up!</p>
<p> </p>
<p>No run yesterday = no motivation today...</p>
<p> </p>
<p>Gonna make myself run my scheduled 12x400 tho.</p>

 

[vashondan]

<p>Morning...</p>
<p> </p>
<p>Dave - I continue to be impressed with those workouts!</p>
<p>BBS - Go get those 400's</p>
<p> </p>
<p>Woke pretty tired and have two long days ahead so am taking a forced rest day for safety. </p>

 

[kfuller]

<p>Good morning Dan, Dave and BBS.  Seems like you are the first 3 people to post when I get on most mornings.</p>
<p> </p>
<p>Dave-  I am impressed with the 1 legged drills.  Nice job.</p>
<p> </p>
<p>I got out for 5 miles in 46:03.(9:12).  I took it nice and easy and it felt great.  Event though it was about 12* this morning or colder.  I need to do some pushups and squats today and I think tomorrow is a rest day. </p>

 

[Jill]

<p>I know, <strong>Dave</strong> is on fire! I have a feeling he is the one who will be keeping the rest of us motivated this winter.</p>
<p>Hope you had a great 400 workout <strong>BBS</strong>.</p>
<p><strong>vash</strong>, hello! Rest well.</p>
<p><strong>Kevin</strong>, great job this morning.</p>
<p> </p>
<p>I ran 5 miles this morning as well and we had 12* temps, too. I actually thought it was warmer than that. DH told me how cold it was. I think he thinks I'm crazy or something.</p>

 

[4boysmom]

<p>Late start for me.  Since son1's first class isn't until noon, we decided to sleep in a bit.  Well, sorta.  Son2 has been sick, but with exams this week I got up with him to be sure he didn't oversleep.  In the end, though, son1 decided he had too much homework to do and opted to skip the workout.  And for that, I got the honor of sharing the fishbowl with water aerobics (and the crazy instructor--no Christmas music though!) two guys in the next lane who decided to race me for 25's, and I had to cut my CD walk short as my lane was needed for swim lessons.  Did manage to get in a hard 2500m in 1:00:15.  I'm back to numbers I was cranking out two years ago!!!  Athlete, listen to self.</p>

 

[CMJHawk86]

<p>Morning all,</p>
<p> </p>
<p>No run for me this morning as I had to go get some labwork done (followup to last week's physical). But I've got a bag packed for the midday run, probably the usual 7-mile loop.</p>
<p> </p>
<p>Tonight I've got tickets to see the Hood-to-Coast movie. Pretty excited about that!</p>
<p> </p>
<p>Dave - nice workout, I have to agree you're really pounding them out right now.</p>
<p> </p>
<p>BBS - c'mon get out there and knock down those quarters!</p>
<p> </p>
<p>Dan - take that rest day if you need it</p>
<p> </p>
<p>kevin/jill - those are some chilly temps. Nice job on the dueling 5s.</p>
<p> </p>
<p>4bm - you snuck in behind me. Sounds like you figured out how to take advantage of the unplanned early wake up call.</p>

 

[RunAsics]

<p>I slept in.  Will try to get in 5 on the TM later.  Foot still sore.  Not sure what the deal is. </p>
<p> </p>
<p>MTA:  ran 6 miles to spice it up.  I decided to use my Fastwitch instead of the Bandito (normal TM shoe).  The softer shoe helped with my foot.  The real problem is my DS Trainers are done and I'm waiting for the delivery of two new pairs ($55 each at runningwarehouse.com).</p>

 

[kfuller]

<p>Hawk-  I saw a theater where it is playing in SLC, it looks good.  To bad it seems to be only one night.  No chance to go tonight.  Have fun.</p>
<p> </p>
<p>Pushups and squats in the books.  Enjoy the morning/afternoon depending on where you are at.</p>

 

[jebba]

<p>Hey y'all.  Another snow day, so another treadmille run. 4.3 easy pace.  I also did p90x Legs and back + abs this morning.</p>

 

[CMJHawk86]

<p>Back from another Tuesday smoker. I don't know what's gotten into me lately on these progression runs. But I like it. <span><img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"></span></p>
<p> </p>
<p><span>7 miles - 8:13, 7:46, 7:29, 7:07, 7:08, 6:53, 6:43</span></p>
<p> </p>
<p>Hey PA people - the snow's officially on its way. Started while I was out there running.</p>

 

[Alex]

<p>Holy cow, you guys are on fire today....I've finally started unpacking my junk in my house and am back to normal after 1200 miles in a day. Florida was quite awesome...it was lots of fun to have 4 days of running in shorts before coming back to the arctic. My first run back up north happened to be -30 or so with the windchill, so my system got a nice shock of WI weather again. Making some grub and off to practice. Later guys.</p>

 

[4boysmom]

<p>For those of you that use a dreadmill on a regular basis, do you feel like 90min on the dreadmill= 90min road run?  I'll be stuck on the dreadmill again this week.  Last week's long run on the dreadmill didn't "feel" like it should have.</p>

 

[CMJHawk86]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>4boysmom</strong> <a href="/forum/thread/72102/tuesday-jan-11th-workouts#post_1976036"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>For those of you that use a dreadmill on a regular basis, do you feel like 90min on the dreadmill= 90min road run?  I'll be stuck on the dreadmill again this week.  Last week's long run on the dreadmill didn't "feel" like it should have.</p>
</div>
</div>
<p><br><br>
Make sure you don't have the grade at 0%. McMillan and Lydiard both recommend using 1% to simulate flat road running on the TM. Some people even like 1.5-2%.</p>
<p> </p>
<p>The point is you need add some resistance to account for both wind resistance and ground resistance. Otherwise the belt is pulling you along too much. Save the 0% for the "downhill" recovery portions of hill repeats.</p>

 

[jebba]

<p>I like to set up a fan, because my sweat doesn't evaporate in a warmish room with no wind.  So I overheat at slower speeds.</p>
<p> </p>
<p>I find outside easier, because I can make constant adjustments to pace, and it's more interesting.  An easy feeling run outside is about 30 secs per mile faster than easy on the tm.</p>

 

[4boysmom]

<p>I wasn't able to get the grade to adjust last time.  Hubby says it works, so I'll have to futz with it again.  Dreadmill is set up in the garage.  The other day it was right around freezing.  I stripped down to tights and tri top and was still a sweaty mess.  My new garmin came in the mail today.  I guess I'll just base the run on HR and see what happens.  Next year when I talk about a spring marathon, would someone please remind me that means training through the winter?!?!?!?!</p>

 

[Baba O'Riley]

<p>Good evening, all.</p>
<p>Three more miles today, was able to bank what I could before tomorrow's storm. Could get as many as 20 inches tomorrow. One day gone, maybe two.</p>
<p>Good runs, all</p>