[Thor]

<p>Good morning, folks!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>11.5 mile run early this morning in 1:32 with aspects of social and tempo-speed.</p>
<p>o WU - 45 min (~5 miles) social</p>
<p>o 4 x 1+ miles w/.3 mile recovery jog (splits below)</p>
<p>o CD - 9 min jog</p>
<p>*Splits: 7:06, 7:01, 7:03, 7:08</p>
<p>**Pace was more tempo than proper speed -- guessing actual pace was 6:20, maybe faster. Hamstring won't allow anything more. So I won't force it. Cramming for a marathon in a few weeks. Trying to get the body used to running at pace. This sucker will hurt.</p>
<p> </p>
<p>Great day, gang!</p>

 

[Muffin Queen]

<p>1 hour on the trainer this a.m. with WU, drills, sprints and 12 2 min intervals at 85-95 AN with 1 minute recovery after each then CD.</p>
<p> </p>
<p>50 minutes on the treadmill at lunch today.</p>
<p> </p>
<p>Chores at home tonight if they count as a workout.  Need to finish the cabinets in the garage so we can clean up and organize that sucker so B can find things more easily.</p>
<p> </p>
<p>Have a great day everyone!</p>
<p> </p>
<p>P.S.  Thanks for the well wishes everyone.  I was clearly much better trained this time over last time.  Coach Jason made all the difference for me.</p>

 

[niemsco]

<p>Nice workouts!</p>
<p> </p>
<p>VO2max intervals:  7 x 2:30min @ 112% ftp w/3:30 rest on trainer.  I may have lost some brain cells on that one.  </p>
<p> </p>
<p>Evening 30 minute run with 5 x 20s at 400m pace, then one legged hops between 20s intervals. </p>
<p> </p>
<p>Great day!</p>

 

[donskiman]

<p>Daily run. Got sprinkled on a few times. Cool weather is coming for the next few days.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>54m 35s - 6.21 miles - 08m 47s/Mi<br><br>
11:55 AM   <br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Warm/low 60s - Mostly cloudy and calm with occasional light rain. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Bradley to Wageman trail to Community Center trail to Lindstrom/Upton/home. Short easy effort. Stretching afterward.</p>

 

[MBannon]

<p>Rest day #2 of 5 for me.  Still a few aches and pains, but they are diminishing pretty quickly.  By the weekend I should be all set to get back to it.</p>

 

[regiolanthe]

<p>52 mile ride - low 17s. Still not feeling it.</p>
<p> </p>
<p>geo</p>

 

[jenotter]

<p>4m treadmill run this morning...weights on tap tonight.</p>

 

[1Topodope]

<p>Lifting followed by a spin class for me!</p>

 

[pcsronbo]

<p>Thor - far be it for me to tell you how to run but.... I got a question. Are you actively working the recovery of that hamstring? you've been hitting it hard this summer and this sucker has been lingering, has it not? If so, are you DOING anything about it?</p>
<p> </p>
<p>Me - drills. Ramping back up to see what the PF will allow. Was a 1 this morning (out of 10) so that's good, did 10min w/up then 25min low impact drills and then 10min c/d home. That c/d was sloooow muscles tired. Clearly, I'm not used to running with good form.</p>
<p> </p>
<p>This is an video of some of the drills, she's amazing</p>
<p><a href="http://www.youtube.com/watch?v=vcH97Dx8VCk" target="_blank">http://www.youtube.com/watch?v=vcH97Dx8VCk</a></p>

 

[AdCo]

<p>1 hr on the trainer, nice and easy since I'm running RTB this weekend.  </p>