[juliemboyle]

<p>Good morning!  I am back from Sunny FL where the only time I got outside was my daily run during my 3 day conference.  It was nice to run in a skirt and tank top when my last NH run before that I had been wearing my hot chilis under my pants </p>
<p> </p>
<p>Anyhoo, snowbound today=Date with CT, haven't picked my poison yet but probably one of the 45 minute ones................</p>

 

[Alaska Mike]

<p>Crap, dueling daily threads!  Sorry Scott, but gotta defer to the ladies.</p>
<p> </p>
<p>Scott - Congrats on getting accepted to the Well-Fit team.  I get their emails and they seem like a well organized group.  Hope you snag a lot of swag!</p>
<p> </p>
<p>On the treadmill again this morning.  After a 2 mi WU, I did 6 x 1 mi with less than 2 min recovery between.  Started each interval out at 6:15 min/mi and increased the speed 0.1 mi/hr each 0.1 mi till I reached 5:52 min/mi and then held it there for the final 0.4 mi.  Felt strong but under control and HR stayed out of z5, which was good.  Finished up with a cool down jog to make it about 11 mi in about 1:15.</p>
<p> </p>
<p>I've been running with the footpod and I'm noticing that my easy run turnover is about 87 and my interval turnover increases up to 93 to 95.  I think you're supposed to be at 90 or higher and the Kenyans are supposed to be around 100.</p>
<p> </p>
<p>Currently -18 degrees here with a windchill of -50.  We're in Phase 2, which means travel by convoy only.  That's kinda of a pain in the ass.</p>
<p> </p>
<p>Stay warm, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[niemsco]

<p>Thanks Mike.  That's pretty damn cold!</p>
<p> </p>
<p>I'll repost:</p>
<p> </p>
<p>Computrainer group ride:</p>
<p>wu: 10minutes then 5 x (30s hard big gear, 30s recovery, 30s fast rpms, 30s recovery), 5 minutes z2</p>
<p>MS: 3 x 10min at 95-110% ftp @ 55-65 rpms on the first, 85-95 rpms on the second, then 105rpms on the 3rd, 5minutes inbetween</p>
<p> </p>
<p>couldn't hold the 105rpms and ftp, just died out.  No one could though, that was tough.</p>
<p> </p>
<p>Later core and strength, have a good one!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>More snow up here in the northeast. Just piling up quickly on top of banks that are already high enough.</p>
<p> </p>
<p>Mike: Good stuff on the leg turnover... and nice workout... I might try that one on for myself at some point. Have an interview on Thursday, on my normal speed day, so I might even try that tomorrow... of course on slightly tired from today legs.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>9.2 mile run with hill work in 1:19 early this very cold morning:</p>
<p>o WU - 46 min (with Paul and the Diesel)</p>
<p>o 6 x Hill (2:04, 2:00, 2:05, 2:02, 2:03, 2:03)</p>
<p>o CD - 9 min jog home</p>

 

[zojmn151]

<p>Mike - nice on the turnover rate...I'd be happy with a consistent 80-85 on *any* day!!  lol</p>
<p> </p>
<p>1 hour on the trainer this am...school was canceled so working from home.</p>

 

[Muffin Queen]

<p>Afternoon all:</p>
<p> </p>
<p>50 minutes on trainer this a.m. with:</p>
<p>warm up</p>
<p>drills</p>
<p>8x2 "hill climbs"  recovery 1 min between</p>
<p>cool down</p>
<p> </p>
<p>Followed up with PT exercises.  Getting really sick of these now.  Hopefully coach will get me back to regular strength work after vacation.</p>
<p> </p>
<p>Sounds like everyone is having some great workouts.  Yay!</p>

 

[Yo Sake]

<p>Welcome back Julie.  Must be difficult to adjust to all the white stuff..</p>
<p>Scott - I don't know how you do it - all the hard computrainer rides day in day out (well not quite every day, but sounds like it).  You are going to kick some serious arses.</p>
<p>Mike - You Are Solid.  Keep up the great work!</p>
<p> </p>
<p>Re. leg turnover, if that was the only indication of being a fast runner, I would be golden and people might think I was a part Kenyan - mine is close to 100. </p>
<p> </p>
<p>8miles including 3x2miles at half (7:40) pace w/2min rest.  The same route as the last week. A little warmer/less wind.  The #'s are: 7:23/7:38 - 7:20/7:35 - 7:27/7:38.  ave. 7:29 pace (the last week was 7:35ave.).  I tried to slow down a bit for the last one, thinking there were good reasons why the consultant told me to do this work at no faster than the half pace, with little success.  It didn't feel as hard as the last week's same workout.  I am heading to the right direction.  Though hip muslces became a bit tighter. </p>
<p>Strength workouts later. </p>
<p> </p>

 

[ericd256]

<p>OK I think i am back. Its Day 1 of HM/HIM training  started it off with a 18 mile bike ride before work will knock out a 3 mile run with the running group from Dispatch who i suckered into doing a HM with me.</p>

 

[MBannon]

<p>Welcome back, Eric - where you been?</p>
<p> </p>
<p>Weatherman called for nice weather this week.  I just ran 8.4 miles in a steady, gray, cold rain.  In fact, it has been raining steadily since before I got up this morning and shows no sign of letting up.  Nice job, weatherman.</p>
<p> </p>
<p>Swim workout tonight.  Hopefully better than last night's, which was cut short due to cramping arches.  Calves have been very tight the past couple days for some reason.</p>

 

[Tri-Tammy]

<p>Just another couple of miles this evening.  Trying to build up the mileage safely!</p>

 

[ksurp]

<p>Just spent an enjoyable hour on the trainer with CT.</p>
<p> </p>
<p>Nice work today everyone!</p>

 

[ericd256]

<p>Bannon at work and taking care of the wife. I am paying my son to mom sit so i can do my long rides and runs on the weekend. 20.00 for the whole month. I still have some training classes  i have to go to like Orlando from June 12th-18th but those are hardships i must endure for my work.</p>

 

[Boyerdavea]

<p>I got up nice and early this morning and there was not power on the camp, which meant no hot water in the shower.  I didn't think to much of it.  I changed and ran over to the gym.  Oh no, no power on the entire camp so no power in the gym.  I guess it was a good thing I wasn't planning on running on the TM today.  So today was an hour on the spin bike with the only light was from the few doors that were open to let light in.</p>

 

[niemsco]

Just testing from my iPad.<br><br>
Yosh I'm cycling 3 days a week so it's not that bad. Thursday is easier

 

[jenotter]

<p>Good workouts today!!</p>
<p> </p>
<p>Late afternoon 3 miler today - it was 85 degrees out there. UGH! This is January for cryin' out loud!!!  Winter, where are you???</p>

 

[hobey]

<p>Back from a great weekend in AZ visiting friends and enjoying some sun. All the key workouts were done before we left and all I had to do was a 3-miler which I replaced with a hike up Camelback Mountain - 2.5 miles round trip and 1200 ft of climbing. I loved that hike while we were living in AZ. It was Little BrewDad's first time up it and he made it to the top in good time!</p>
<p> </p>
<p>Today was a DOR with a DT massage.</p>

 

[ericd256]

<p>3 mile run after work some dummy choose the left side of the lake and that side has all the freaking hills!!</p>

 

[cak73]

<p>Mike, where in Alaska are you?  We have family in Bethel.  Brrrrr.</p>
<p> </p>
<p> </p>
<p>Did run a scooch over 5.5 miles this morning in the falling, accumulating snow. Stuck to the sidewalks and low traffic neighborhoods. VERY slooooow going, especially on the sidewalks which are never fully cleared. I even wore my reflective xinglet and fixed my red blinky light to the back. Part of the wire on the yak trax worked its way loose and actually caught the other shoe. Splat! Down I went. Felt like I banged my knee a bit at the time, but it felt fine soon after and still appears so now.<br><br>
Was thinking about adding a strength workout or trainer ride this evening, but then I shoveled snow. I waited for too long after the rain started so it was pretty heavy. 4-6"? Then, of course, I also had to deal with the slop the plow left behind. They didn't show up on our street until like 4pm. For some reason, they decided that today was a good time to widen the street to its original width, so they plowed up a bunch of snow that's been there since last week! Our house is at the top of the street, so we ended up with most of it. This was *after* I had already cleared the front walk and half of the end of the driveway and I had to start over soon after I had initially started. So, THAT was this evening's workout.   <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>

 

[SpartyGirl]

<p>Added 75min at the studio.  Beginner classes are free this week so it was fun to calm some nerves of first-timers before heading into class, telling them to relax and have fun.  Meanwhile in the not so beginner class (aka turns from hell) I spun myself silly but managed to stay upright.  I resolved myself to taking a couple of new classes this month from different instructors to challenge my brain.  It worked. <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>

 

[AdCo]

<p>So, after 3 hours of trying to get to work and then a long ride home, I couldn't bring myself to go to the gym. Instead, I popped in my new EA active game. Surprisingly, I got up a sweat, but felt like my HR wouldn't go as high during the exercise and would peak AFTER the exercise, guess that's my endurance training. I definitely have some weakness that makes my squats and lunges suck, but this is entertaining enough that I might do it, as opposed to just doing them alone. we'll see. there are some fun games, but more workouts than games. </p>