[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Supposed to be hill day for me but legs and body still tired from weekend long run and race, and with a goal of getting the snap back in the legs as soon as possible considering marathon is less than two weeks away, I just kept the run social. Might shift things around some tomorrow and Thursday to fit my tapered-sessions.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5.65 mile social run early this morning.</p>
<p> </p>
<p>Great day!</p>

 

[juliemboyle]

<p>Good morning!  Up and at it early this morning with full body strength workout...................have a great day peeps!</p>

 

[Heather H]

<p>rode the new commuter bike to work for the first time today <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> it did great! Planning to ride home after work, grab the tri bike and head over to a group workout. I think I have a pretty good chance of getting in 30 miles on a weekday for the first time this year! I love day light savings time!</span></p>

 

[Boyerdavea]

<p>Good day everyone.</p>
<p> </p>
<p>Nice workout Thor and Julie</p>
<p> </p>
<p>Heather - Hope you get your 30 miler in today.</p>
<p> </p>
<p>Me - Weather was moving in and could see the lightning off in the distance.  So I decided to keep the bike indoors and ride the rollers.</p>
<p> </p>
<p>Happy training eveyone.</p>
<p> </p>

 

[jenotter]

<p>Feeling yesterday's strength workout this morning....definitely overdid it. </p>
<p> </p>
<p>Did 6x800 on the hamster wheel with very short recovery in between due to running late. Total of 4.7 miles working down to about 10k pace.</p>

 

[regiolanthe]

<p>5 miler at lunch with work buddy. Legs just felt dead ... must be all those consecutive rest days. Slogged it through at about an 8:50 pace.</p>
<p> </p>
<p>Reg.</p>

 

[Stitcher]

<p>Rainy, blustery, thundery day....</p>
<p>so, no work on the track.</p>
<p> </p>
<p>Rather, hit the TM.</p>
<p>gak!</p>
<p>2.25 miles or so.......... descended each quarter mile.</p>
<p> </p>
<p>Then, met with Lisa.....</p>
<p>I think I'm going to be TIRED tongiht.</p>

 

[niemsco]

<p>3100yds in the pool this am, then team run later tonight.  Should be an easy run along the lake, then drills on the track.  </p>

 

[Yo Sake]

<p>All those affected by the tragedy in Japan continue to be in my thoughts.  Wishing really hard something could be done quickly to stabilize the nuclear plants.  And please send your healing vibes to my sister's DH.  He found a brain tumor and got the surgery done right before the earthquake.  He and my sister are still at a hospital in Tokyo.  I hope the gas/food/water shortage wouldn't affect his recovery.</p>
<p> </p>
<p>Cruise interval done.  I could escape for a while from all the sadness.</p>

 

[donskiman]

<p>56m 34s - 6.20 miles - 09m 07s/Mi<br><br>
11:45 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cool/upper 40s - partly sunny and very windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Bradley to Wageman trail to Community Center trail to Lindstrom/Upton/home. Short slow pace run. Stretching afterward.</p>

 

[hobey]

<p>Oh Yoshiko. Positive vibes to your BIL.</p>
<p> </p>
<p>5 miles easy at lunch. Legs are still tired.</p>

 

[niemsco]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>hobey</strong> <a href="/forum/thread/73024/tuesday-mar-15-workouts#post_1988968"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Oh Yoshiko. Positive vibes to your BIL.</p>
<p> </p>
<p>.</p>
</div>
</div>
<p>Same here Yoshiko.<br>
 </p>
<p> </p>

 

[cak73]

<p>Healing vibes to your BIL, Yoshiko!  I cannot imagine what the people of Japan are going through and how they are dealing with it.  I am thinking of them often.</p>
<p> </p>
<p class="uiStreamMessage">11 mile run.  It's this week's intermediate run, so that means it's a progressive tempo run during which I aim to run the first half with a HR zn2 average and then increase into HR zn4 over the second half.  My PT/coach and I have decided that running tempo this way instead of in intervals is keeping my hips healthy (less of a tendency for more harsh starts and stops).  I chose a rolling, out-and-back route that's 5.53 miles in each direction and decided to do my 9:1 run:walk intervals for the first half and run the second half straight.  I ended up with a wicked negative split, <span style="font-size:12px;"><span class="messageBody">1:07:58 (HR zn 2 avg) on the way out and 57:14 (HR zn 4 avg) on the way back</span></span>!  I don't expect that next week's intermediate run will be as swift, so I'm really pleased with this result.</p>

 

[Tri-Tammy]

<p>Yosh- sending positive thoughts!  I just can't imagine that devestation! </p>
<p> </p>
<p>It's thundering and lightening around Seattle this afternoon so I'll be inside on the trainer with Coach Troy.</p>

 

[pcsronbo]

<p>Yosh - good thoughts for BIL! And everyone else over there. Man, what a mess</p>
<p> </p>
<p>Me, supposed to be 1:05 on the trainer turned 1:45 because I had to deal with a work crisis.. so I kept pedaling! Anyway, I finally got to the main set which was 1x20min @ 230watts and 1x20 @ 240watts. Just could NOT get my HR up into Z3/Z4 for long. It was like I was 20beats low. This used to happen on my old bike and the Cross bike is what I used today... must have something to do with fit. (Tri bike is on a UPS Truck somewhere heading to Vegas)!</p>
<p> </p>
<p>FIB 23:30 loop of 2.2 miles (10:39 pace OH YEAH BABY) which didn't suck too bad. Actually, that's a 1min PR for that loop.</p>
<p> </p>
<p> </p>

 

[SpartyGirl]

<p>Yoshiko - Thinking of you and your family/friends.</p>
<p> </p>
<p>Contemporary class tonight.  If I wonder why I hurt in the morning someone remind me that I tried to give myself whiplash in class...</p>

 

[namhela]

<p>Had a good push on a hard workout last night.  I got 6 sets of hills done.  6 is kinda my magic number I usually try to hit before my marathon (still have about 44 days till mine, but does help with pos self confidence).   On a side note,  was def worn out after that, and was falling asleep on my chair when I was home.  </p>