[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Thanks again, all, for your great words on my weekend expedition. This is a pretty good buzz. Think I'll keep it for a while! And Scott, I think you're right in that this is one of those events that "changes" you.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5.5 mile run early this morning with the Diesel. Got to re-live the ultra with stories of the day. Legs and body really responding well. Achilles is healing fast. Tight hammy on the left side, but nothing all that tighter than normal after something strenuous. Hopefull for full recovery soon.</p>
<p> </p>
<p>Awesome day, Peeps!</p>

 

[cak73]

<p>Yo.</p>
<p> </p>
<p>The great thing about the "off-season"?  If I don't feel like doing anything on a given day, I don't have to do it and I don't have to feel crummy about it!  Mind you, doing nothing still tends to leave me feeling plump and fluffy.</p>
<p> </p>
<p>2900y at masters swim this morning.</p>
<p> </p>
<p>400 free</p>
<p>8x50 pull on 1:00</p>
<p>200 kick</p>
<p> </p>
<p>2x through</p>
<p>200 pull :15r</p>
<p>4x50 free on :55</p>
<p>100 kick</p>
<p> </p>
<p>the following on :10-:15r</p>
<p>200 catch up</p>
<p>100 IM</p>
<p>150 DPS</p>
<p>100 IM</p>
<p>100 tempo free</p>
<p>100 IM</p>
<p> </p>
<p>150 ez with some breath stuff 'cuz I felt like it</p>

 

[miles99999]

<p>Thor - Good to hear that your body is rebounding from the beating it took this past weekend.  Again, great job!</p>
<p> </p>
<p>As for me today:</p>
<p><strong>AM</strong>:  3,600m swim - 500 wu, 4 x 100 drills, 5 x 400 @45sec, 4 x 100 drills, 300 cd</p>
<p>I felt very good on all of my 400s, putting in negative splits.  My swim stroke seems to be returning and just in time.</p>
<p> </p>
<p><strong>PM</strong>:  45 minute run at lunch today, which is a rarity for me the past few months.  12 minute warm-up then 2 x 6 minutes in Z4 (averaged 6:5/mile pace) w/ 2 minute recovery.  I felt pretty good for the entire run, although my right quad still isn't 100%....I would say 90%. </p>
<p> </p>
<p>Have a great day everyone!</p>

 

[Alaska Mike]

<p>Up in the dark to run with Dave, Chris and Dr Charlie.  Easy run to the club to pick up the others, then we headed to the backside of the Keslinger Rd railroad overpass.  Six hill repeats, about 400m long each.  Felt decent, was going to do eight but six was enough for today.  Strong run back to the club, got some stretching in then easy run home.  It was nice to have the sun rising during the last part of the run.  11.1 miles in 1:23.</p>
<p> </p>
<p>A massage later in the morning.  I'll get a 2 to 3 hour bike ride in this afternoon.  Maybe I'll get a swim in, maybe I won't.</p>
<p> </p>
<p>Have a great day everyone!</p>
<p> </p>
<p>Mike</p>

 

[riley0003]

<p>Hi everyone,</p>
<p> </p>
<p>I had a tough spin class this morning and felt wiped out, but have now rebounded and am feeling great.  What a nice way to start the day.</p>
<p>DH's birthday is Thursday and we will both have the day off, so I'm planning all sorts of fun stuff for us to do including a nice lunch out.</p>
<p> </p>
<p>Enjoy your day,</p>
<p>Susan</p>
<p> </p>

 

[MountainGirl]

<p>In keeping with my pledge to start posting my workouts after vacation...</p>
<p>Spin class tonight.  Started back running and biking while in Florida after an injury-induced hiatus.  Felt AWESOME!</p>

 

[rottensquirrel]

<p>Ran .75 on the treadmill last night with minimal to no pain!  Maybe I will try again in a few days.  Baby steps.</p>

 

[MBannon]

<p>7 mile run in a cold rain for me this morning.  That's it.  Weird.  Been doing double workouts lately (like, for the past uh...5 years) so it really feels strange to be done before lunch.</p>

 

[niemsco]

<p>Great workouts all!. </p>
<p> </p>
<p>Mike, what a day.</p>
<p> </p>
<p>No bike power test last night, had some things to take care of.</p>
<p> </p>
<p>I got a 9 mile run in 1:16, 8:27pace.  Just getting in some miles, keeping my HR in low 150s top.   Later 35 minute pylo routine and stretch. </p>

 

[juliemboyle]

<p>Weight workout at not as dark 30 as last week, 4 mile tempoish run at lunch.</p>
<p> </p>
<p>Happy Tuesday!</p>

 

[SpartyGirl]

<p>Basebuilding before marathon training starts - 3.1 ish miles at lunch.  Took it super easy per my own instructions and felt like I could maintain the pace (11:20) for miles and miles.  Any suggestions for marathon training plans?  I'm going to be making my own based on a mish mash of other plans.  Good old fashioned experimentation. <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif"></p>
<p> </p>
<p>Happy Tuesday!</p>
<p> </p>
<p>Oh and Thor - I totally expect a RR, otherwise I may have to make my way to MA and kick your butt.</p>

 

[BethR]

Love your new profile pic, Julie! Walk at Longwood Gardens with a friend and carrying Eli in the Baby Bjorn. Was going to swim but that's enough of an outing for the day. Maybe tomorrow. Only complaint about meeting and walking with new moms is it cuts into my exercise. I need to find a new mom triathlete group.

 

[Tri-Tammy]

<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>SpartyGirl</strong> <a href="/forum/thread/71046/tuesday-nov-9-workouts#post_1961019"><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>Basebuilding before marathon training starts - 3.1 ish miles at lunch.  Took it super easy per my own instructions and felt like I could maintain the pace (11:20) for miles and miles.  Any suggestions for marathon training plans?  I'm going to be making my own based on a mish mash of other plans.  Good old fashioned experimentation. <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif" style="width:1px;height:1px;"></p>
<p> </p>
</div>
<p> </p>
<p>I love doing this!  Have you looked at Runner's World?  They have a plan creator program in their training tools.</p>
<p> </p>
<p>As for me- tonight I'll continue rebuilding my base.  Last night I ran for 1.5 miles. Tonight I'm looking for 2.0. </p>
<p> </p>
</div>

 

[tpenn40]

<p>I've been tapering since Wednesday.  4 days out now, and had a great ride at lunch (though it was a little more intense than I had planned).  I've been feeling rusty from doing the really easy stuff, so it felt good to get the blood flowing.  Hopefully no harm was done.  16.75 miles with avg HR of 156, which is near my target for the full 56 miles in the race.</p>
<p> </p>
<p>I'm kind of new to the zone thing, so I just went by effort.  Maybe a good case for the heart rate monitor since I would probably have thought I needed to push it more if I were racing.</p>

 

[Stitcher]

<p>Short run this morning.</p>
<p>Not quite as frosty as yesterday, but still nice and cool.</p>
<p> </p>
<p>Weights cancelled due to work, life, and travel of trainer.</p>
<p> </p>
<p><img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif"></p>
<p> </p>

 

[hobey]

<p>5 1/4 mile run over lunch. Wet and breezy!</p>

 

[Thor]

<p> </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>SpartyGirl</strong> <a href="/forum/thread/71046/tuesday-nov-9-workouts#post_1961019"><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>Basebuilding before marathon training starts - 3.1 ish miles at lunch.  Took it super easy per my own instructions and felt like I could maintain the pace (11:20) for miles and miles.  Any suggestions for marathon training plans?  I'm going to be making my own based on a mish mash of other plans.  Good old fashioned experimentation. <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif" style="width:1px;height:1px;"></p>
<p> </p>
<p>Oh and Thor - I totally expect a RR, otherwise I may have to make my way to MA and kick your butt.</p>
</div>
</div>
<p>I actually *started* one... but damn, I'm rambling all over the place. Not sure how I'll get that back on track. Anyway, I hope to have something. But I am utterly slammed at work, working late, and by the time I get home and fed, I am ready for the couch. But I'm trying. Thanks for keeping me on my toes. If I can pump out this report, it will be a rather "Epic" one. Fit for the race.<br>
 </p>
<p>More importantly, once you cobble a plan together (and don't stress over it, we/I can help), feel free to send it my way for a look over. I actually do that for quite a few people. Also list things, like, what you want to change and why, your "non-running goals", etc. We'll get you on something.<br><br>
 </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>BethR</strong> <a href="/forum/thread/71046/tuesday-nov-9-workouts#post_1961020"><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>
Only complaint about meeting and walking with new moms is it cuts into my exercise. I need to find a new mom triathlete group.</div>
</div>
<p>Spoken like someone who, oh, trained for and kicked ass on an Ironman not long at all ago, because for some people walking IS exercising. Role model you are, girl! <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"><br><br>
 </p>

 

[SpartyGirl]

<p>Tammy - I did RW the other night and it had me running 2x/week with a long run of 15 miles...I think I followed that plan for my first one and it didn't turn out so well. <img alt="wink.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//wink.gif">  I've noticed that it gives a wide range depending on input, so I'll keep playing with it.</p>
<p> </p>
<p>Thor - Epic is good.  Very good.  I like RR that require a kleenex box and a beverage. <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif">  I'll send you my plan once I mock it up.  I need to work quickly I think Monday the 15th marks 18 weeks until race day...woohoo!!!</p>

 

[KitKat]

<p>Easy 3 mile run this afternoon.  I'm still sick but it was absolutely gorgeous outside and my MIL was in town to watch the kids so how could I not run? </p>

 

[Alaska Mike]

<p>It's November 9th and its 70 degrees in Chicagoland!!!!  And since I'm still on my off-shift till Thursday, no excuse not to get out and ride!  Got 80 miles in, although I was bonking the last hour and the last 30 min was in the dark.  Found out I don't have my IM legs or my IM butt anymore.  Still it was freaking awesome to be riding on the roads in bibs and a jersey!</p>
<p> </p>
<p>Love it!  And tomorrow is looking just as good!</p>
<p> </p>
<p>Mike</p>