[BigBuckSnort]

<p>Morning folks</p>
<p> </p>
<p>Sposed to have been an easy 4 miler today... My legs felt heavy and slow, so I think I pushed the pace.  Ended up w/ 3 miles under 8:00.  Maybe it was the Cold?  22* this morning.  My shins are still kinda bothering me too, not sure what thats about.</p>

 

[CMJHawk86]

<p>Morning BBS...yeah, cold as heck here too. And windy! I'm thinking today's run (8 progression) is going to be on the TM in my basement. Nice job on the 4.</p>
<p> </p>
<p>I can't complain about the cold too much yet as we've largely gotten off easy so far in the DC area. Still it's hard to believe just 2 days ago it got up to almost 60.</p>
<p> </p>
<p>Happy running, swimming, cycling and whatever else today...</p>

 

[RunAsics]

<p> </p>
<p><strong>Hawk</strong> - Enjoy the TM progression, which I think is the best boredom relieving workout to do on the TM</p>
<p><strong>BBS</strong> - Nice job on the 4.</p>
<p> </p>
<p> </p>
<p>11F this morning.  I had laid out clothes for a early morning trip to the gym but chose to stay in bed.  My big toe and joint was throbbing like crazy.  It's the one I jammed at CrossFit over the summer.  Probably a sprain but should really have to go see the doctor (who'll tell me to get an x-ray, take NSAIDs and stop running).</p>
<p> </p>
<p>Anyway, can't recall and can't be bothered to check whether I posted my workout yesterday.  Ended up doing an 8 mile run on the indoor track w/ 6 miles at HM pace (6:30mpm).  My pace was remarkably even for those 6 miles - a few faster and slower laps due to getting stuck behind walkers etc.  Overall I was very pleased with the workout.  Over course, it resulted in the afore mentioned toe pain.</p>
<p> </p>
<p>In other news we saw three films this past week:</p>
<p> </p>
<p><strong>Girl with the Dragon Tattoo</strong> - better production than the Swedish version. Trent Reznor's reworking of LZ's "Immigrant Song" during the opening titles was unexpected... although it does set the tone in an industrial buzz saw way..</p>
<p><strong>MI4: Ghost Protocol</strong> - entertaining in a James Bond film way (saw this because TTSS was sold out)</p>
<p><strong>Tinker Tailor Soldier Spy</strong> - brooding thriller.  I vaguely remember the BBC's production and the Smiley's People series, with Alex Guinness, as a kid.</p>

 

[chances141]

<p><strong>BBS</strong> -- Likely the cold.  Good job.</p>
<p> </p>
<p><strong>Hawk</strong> -- LOVE the progression run.  Can't wait until the next mile so I can turn it up another half notch.  Enjoy.</p>
<p> </p>
<p><strong>RA</strong> -- Nurse that toe.  Have heard great things about GWTDT, and can't wait to see it.  Will check out the other two.</p>
<p> </p>
<p><strong>Me</strong> -- Doctors say Hailey is likely to make a full recovery.  What a relief.  If I never see another intubated 9-year-old, it won't be too soon.  Thanks to all of you for the well-wishes. </p>
<p> </p>
<p>Heading back to work today, sandwiched by a swim and run, both of indeterminate duration and intensity. </p>

 

[kfuller]

<p>Good morning everyone.  I got in 5.25 miles @ 8:54 pace.  I was only going to do 5, but I did not want to walk so far to get home, so I added the  .25.   Not too cold here and we also had near 60* a few days ago.  Where did all the snow go?</p>

 

[Baba O'Riley]

<p>Snow? Did somebody say snow? We got a bunch of it on Oct. 29 and haven't seen it since, other than a trace on Dec. 23. Plenty cold here, though, 22 degrees as I embarked, even though it was almost noontime.</p>
<p>I got in a brisk 4-miler. </p>
<p> </p>
<p>Good runs, all</p>

 

[4boysmom]

<p>chances--that is WONDERFUL news!!!</p>
<p> </p>
<p>Posting from the library as I don't have a 'net connection at home.  COLD and windy here.  15* and stupid windy, with snow flurries thrown in for fun.  Lunchtime run for me.  Opted to stick to the neighborhood to avoid any hint of "hills".  Legs are still really heavy.  Nuthin' really in the tank.  Knocked out 4.5 at just under a 9:00pace.  At least it's still off season?</p>
<p> </p>
<p>Through my mother I learned that my sister is going to do a "real" triathlon this spring.  She did a 2:17 half marathon last month.  Uh, I'm no expert here, but that's not the kind of numbers I'd be expecting to see.  Am I wrong?</p>

 

[CMJHawk86]

<p>Progression run done, and yeah this one's a boredom reliever for sure. If anything you have to really pay attention because the step-ups are every 400! Yep, I started with a very casual 6.0 mph and kept going for 7.5 miles with a 0.1 step-up every lap, finishing at 8.9 or 6:44 pace. Cooled down for 800 after that to complete the 8. I love the slow-building intensity of this workout. It feels so easy then in the last 1.5 miles your body discovers it's been sucked into a (self-induced) hammerfest. Actually it falls in well with what McMillan calls a "DUSA" progression run where the last 1.5 is at sub-threshold pace.</p>
<p> </p>
<p>RA - great movie choices. I've seen the first 2 on your list as well and totally agree with you about Dragon Tattoo; I can't wait for the sequel. I think I need to download that version of Immigrant Song. Mission Impossible was OK. And I do plan to see TTSS having read the book way back when and seen the old PBS series.</p>
<p> </p>
<p>Chances - so glad to hear the news.</p>

 

[jebba]

<p>Yay for Hailey!  Her parents must be completely wrung out.</p>
<p> </p>
<p>Only 3 miles today.  I can't seem to force myself to stay on the treadmill very long.  But they kids are home, and we weren't able to make it to the Y today.</p>

 

[RunAsics]

<div class="quote-container"><br><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>4boysmom</strong> <a href="/t/76067/tuesday-january-3rd#post_2024480"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>Through my mother I learned that my sister is going to do a "real" triathlon this spring.  She did a 2:17 half marathon last month.  Uh, I'm no expert here, but that's not the kind of numbers I'd be expecting to see.  Am I wrong?</p>
</div>
</div>
<p> </p>
<p>Not sure I understand.  By "real" I'm assuming an Ironman, rather than a half, Olympic or sprint, right?   My SIL's husband did an Ironman in a bit over 14 hrs with that sort of (2+ hr) HM speed.  His Half Ironman was well into the 6 hour range.  He's not fast but is steady.  I also know folks that have run HMs at the pace they expect to run during the Ironman.</p>

 

[Boyerdavea]

<p>4BM - Does that mean you haven't done a "Real" triathlon?  So what triathlon is she doing?  After doing my Ironman, I think anyone can complete one if they have the endurance to keep moving forward and not stop.  You don't have to be fast; 17 Hours is a long time.  I had a 5:08 marathon time; normally I would run one in the 3:15 - 3:30 range.</p>
<p> </p>
<p>Chance - Great news.  God is good!</p>
<p> </p>
<p>Me - 1 hour on the trainer followed by 1.4 mile run this morning and 1600 meter swim at lunch.  The first time I have been in the pool since Louisville.  <a href="http://trirunnerdavid.blogspot.com/2012/01/double-indoor-cycling-1600-meter-swim.html" target="_blank">The detail are here</a>.  It was cold here this morning as well.  My watch registered 24.</p>
<p> </p>
<p>Happy Training everyone!</p>

 

[Boyerdavea]

<p>I just finished an hour of weight lifting.  The goal is to lift 3 - 4 times a week.  Tonight was more trying to figure out the right weights for each workout.  We will see how long I stick with lifting.  I hate to lift weights.</p>