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<p>It's been forever since I started the daily thread!  I've been doing far less running recently, but I thought I'd check in with my workout.</p>
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<p>I've decided to refocus on resistance work for the next 3 months.  I've been doing an intense resistance training/ bootcamp style program with my twin sister, Karin.  We are 3 weeks into it, and I feel GREAT!  It involves 3 weekly high intensity weight training sessions, and 2 high intensity interval training sessions.  I can feel my muscle mass returning after 3 weeks on the program.  And I've got callouses on my hands from the lifting!</p>
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<p>I've been managing to run 15-25 miles a week on this program, but I'll tell you, my legs are SPENT!  I love the running and getting out of doors and just keeping that muscle memory of running, but I'm slow.  Once this 3 month program is over, I'll start refocusing on speed and then adding more mileage in.</p>
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<p>This morning I did my high intensity weight program, today's session focusing on shoulders and calves.  There is some nasty monsoon-like weather outside, so I didn't get out for my sluggish run.  Hopefully I'll get a few more miles in later this week.  I'm at 17 so far, and I'd love to get up over 20.</p>
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<p>--Robin</p>
 

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<p>Good Morning Robin - nice to hear from you!  That storm left us a few hours ago.</p>
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<p>Yesterday I went for a slow 9 miler and my legs felt better after the run for the rest of the day so I thought - great, my legs will be all set for my tempo run on Wed.  Well, I woke up and my legs each felt like 2 tons a piece.  I had my toast and ice coffee and off I went.  .5 wu, 5 tempo miles, .5m cd.  The tempo miles actually went better than expected when I first got up - so that was a nice surprise!  It must have been my pink shirt Erika! </p>
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<p>Enjoy your day everyone!</p>
 

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<p>Hello Robin and Pink and those to follow.</p>
<p>51 degrees this morning and the projected high tomorrow is 100.  We're having weather mood swings in MT.</p>
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<p>I got in 3 early miles and enjoyed the brilliant full moon. But the tequila sunrise is fast winning the race. It's gonna be a beaut of a day with wall-to-wall blue skies.</p>
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<p>Good runs to all.</p>
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<p>For Lab, my son's golf teammate missed a $5,000 hole in one yesterday during a tournament.  Missed it by a centimeter.</p>
 

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<p>Morning ladies.   Good to hear from you Robin.</p>
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<p>Pink - I wore the most wonderful pink cycling jersey last night on a 25 mile fun ride.  I looked good!</p>
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<p>Hi Choovie</p>
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<p>11.35 moh w 2mi warmup; 20 X 30 secs at 5K pace and 1 min recovery jog (approx. 4.25 miles); finish    Nailed the times without watching a watch.   Only 77 degrees and 77 heat index today when finished!! </p>
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<p>I hope everyone is having (and has) a great Wednesday!  Nice to hear from Robin again.<br><br>
For me, today is the first day of no running since July 5th.  I was planning to run 12 miles with Tinman Tempos this morning.  But when I woke up in the middle of the night and found a hot spot on my left Achilles, I finally decided I better "put up or shut up" and get this Achilles healed up fully.<br><br>
I'm fairly disappointed as this is coming at a bad time training wise.  And I need to get some LR's in really soon or TCM is in jeopardy.  But I do not want an Achilles Tear or worse to happen.  It's minor now and let's keep it that way.<br><br>
Bill</p>
 

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<p>I'm inspired by the greta reports from MC and Erika yesterday.  It's nice when good days happen to good people.</p>
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<p>Speaking of inspiration, Robin, you sound like you're on a road to greatness.  All that muscle mass will give you another gear and insurance against injury once the speedwork is started.  Vrroooom!</p>
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<p>{{{Breeger's AT}}}}</p>
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<p>Hey KS and Pink!</p>
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<p>I got wimpy today.  Plan called for 4 miles recovery, but it was raining pretty hard, so I slinked over to the gym and did them on the TM.  It was hot in there, and I wished I'd just put on a hat and l/s shirt and done it outside.  On the drive to the gym I saw a young lady doing just that and I wish I had joined her.  Oh well, followed that up with some lower body weight training and a protein shake.</p>
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<p>Mike</p>
 

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<p>I know what you mean about the weights, Robin.  Did mine before work and loved it!  An hour of pool running planned tonight.  No comment.</p>
 

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<p>Robin, I'm with Irun on the value of what you are doing.  Great to hear from you.  Seems strange to hear you running 20 mpw!</p>
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<p>Like KS, I also ran 11 miles today and like him, I also had very cool weather.  It was 76 here and my RP and I were commenting on how easy this was.  Darn near froze my butt off!  Spareribs</p>
 

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<p>Good to see you again, Robin!</p>
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<p>Opie, no comment?  Are you feeling okay?</p>
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<p>I have some pink cycling gloves which I got at a great price, if you can believe it.  I used to think they had magical flat-prevention properties, but that turned out not to be the case.</p>
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<p>68' of hills on the bike</p>
 

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<p>what i wanna know is if rtravers spent her legs, what did she buy?</p>
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<p>chilly morning here in tucson too, windy and 79f... brrr.  humid from the huge monsoon storm that hit yesterday, and you all know how a damp cold breeze can really take it out of you... glad i had my mittens.</p>
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<p>was doing 5mi when i ran into a neighbor of mine, so i ran more with her and ended up with 7.5mi.  yackity yacked so much i hardly noticed the miles go by.</p>
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<p>eta - tomwhite, i'm glad those compression socks worked for you.  i've got a pair on today at work... effective and stylish!</p>
 

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<p>Shivering with <strong>ksrunr</strong> and <strong>ribs</strong> and <strong>mcsolar</strong> today! </p>
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<p>I didn't check the temps before I went out, but felt so sproinky - I set a personal land speed record for the summer!  3.1 in 29:52!  Turns out it was only 75F instead of the usual 80F.  Maybe the long runs are kicking in too, but gosh it felt good!</p>
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<p>Wonderful bright mostly-full moon at 5:30am.  Half our street lights are out, so got to chase my moonshadow!</p>
 

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<p>..we're going 60s to 90s today......</p>
<p>......hope to add hiking next week if it can stay like this....</p>
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<p>=========</p>
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<p>.......25min poolrun....</p>
<p>...added FlutterKick on shallow turn-arounds, not risking another cramp////</p>
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<p>................streetrun tomorrow.......in my RELATIVELY New Shoes.....ohboyohboy</p>
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<p>,,,,,,,,good running guys,,,,,,,,,,,,,thanks to mc for the CompressionSleepingTip......</p>
 

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<p>Good afternoon friends.  I had a lovely morning with DH and we took a spin class together and then had gyros for lunch at a local place.  Then I went to work and DH went back home and GUESS WHAT - he got a phone call that he has to go in for job processing!!!!!!  I'm so thrilled, and of course so is he.  Although the processing is blood work, fingerprinting (which will cost us $94, money order or cash only), copies of passport, transcripts, etc.  I imagine that it will take about a month for everything to get finally approved but we're just so psyched that the job will be starting soon.  His unemployment ran out a while ago and we've been scrimping on everything for a long time.  It will nice to get back to reality soon and maybe being able to resume some savings for retirement.</p>
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<p>Our spin class was fun and the instructor played good music, including that funky song from "The Hangover" called Right Round by Flo Rida.  Great song for running or spinning.  I too wore a pink top -- it must be today's theme. </p>
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<p>The pups went for their vet visit and our female has really porked up to 25 lbs.  22-23 are standard for a female french bulldog, so little Truffle is now officially on a diet.  She's not very happy about that and keeps following us around staring at us.  It's hard to enjoy your food when Truffle is practicing mind control ("drop it, drop that hamburger on the floor") but we try to avoid eye contact.</p>
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<p>Enjoy your day everyone.  2 miles on tap for me tomorrow before PT.</p>
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<p>Susan</p>
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<p>Yay Susan that's great news! </p>
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<p>Do not fall prey to the Jedi Bulldog Mind Trick. Use the force.</p>
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<p>Today I ran intervals for the 3rd straight day.  Sortof.  I ran my own intervals workout on Monday, so that I could pace the slower runners through their Intervals workout on Tuesday, and the faster ones today.  The first two days were two sets of 1200/800/400 at Cruise / Cruise / Speed; today was only one set.  The program is from Runners World, but I use paces from McMillan, based on time trials I had everyone run this past summer. Yesterday's workout was with 8:00 milers training for a half marathon, and today's was with a 6:45 miler (and a 7:25 miler trailing) training for a 5k.  Yesterday was like a recovery jog with strides, today was more of a fartlek workout.</p>
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<p>I have a non-target 5k race on Saturday, so tomorrow is an easy 5'er and Friday is probably a rest day.</p>
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<p>Later this afternoon I'm off to the gym for strength training and some ellipticalling or treadmilling.</p>
<p>(Edited...2 miles easy pace on the treadmill, more stretching, core, and ~an hour of upper body strength)</p>
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<p>Good humpday to everyone. </p>
 

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<p>Good sproinky run <strong>Laura</strong>!</p>
<p><strong>bty</strong>, I've been doing the same RW workout every other week, and I also call it a fartlek.  Just more structured, which kind of takes the 'play' out of it unfortunately.</p>
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<p>I am proud to say I own nothing pink.  I leave that to Mrs Labduck who always races in that color.  But I did join mc on the compression sock bandwagon.  With my recently strained calf, I figure it might be a good idea to wear them during H2C when I'm not running (note, I did not say that I would wear them between my legs...<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title="">).</p>
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<p>Nothing today but some stretching and carbo loading at our HTC dinner tonight.  And probably a little bit of adult antioxidant juice.</p>
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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Labduck</strong> <a href="/forum/thread/69685/wed-8-25-10#post_1938194"><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>(note, I did not say that I would wear them between my legs...<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title="">).</p>
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<p><br><br>
SNORK!  <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;" title=""></p>
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<p>I'd like to see KS & MB cycling in their pink attire - you must look fabulous!  Lab's just afraid to wear pink <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
 

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<p><img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" title=""> Robin, sounds like a plan.</p>
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<p>4.78 out in woods with the Wed evening gang.</p>
<p> Felt so good.</p>
<p>JJJ</p>
 

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<p>Pink rocks, without a doubt!</p>
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<p>So nice to see Robin start the thread today! We've missed you, but sounds like you've been keeping busy. Weight training is awesome and you'll find it does help your running, and hills! Good for you. Are you and your sister doing that goofy scavenger hunt race again? I love that race report... How's the new house?</p>
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<p>Have fun at H2C, that sounds like a blast. Another one I'd like to do someday...</p>
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<p>But today I'm running up Ester Dome. That's the "big hill" in the Equinox. Might be a little slick in spots from the rain we had yesterday, but otherwise should be good conditions. I'm planning on starting just past the 8 mile mark, going up to the top (note I didn't say "running up"), then the out-and-back section and back to mile 17 where the course dives off down "The Chute" for the dash to the finish line. I'll be going from that point back down from whence I came, so about 13+ miles total; lots of walking and huffing and puffing to be done, I'm sure.</p>
 

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<p>Great to see <strong>Robin</strong> here today!  All that strength work's going to make you unstoppable!</p>
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<p>^5 to <strong>Laura</strong> on the sproink!!</p>
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<p>Glad the compression worked, <strong>TW</strong>.</p>
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<p>Woo hoo..... <strong>JJJ'</strong>s on the road back!!!</p>
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<p>Excellent news, <strong>Susan</strong>!</p>
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<p>Good call on resting the AT, <strong>Byll!</strong>  This is NOT the time to aggravate it.</p>
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<p>Sorry, but we gingers don't look too good in pink!</p>
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<p>4 easy miles after work out of the office before the thunderstorms started.  I forgot my regular road shoes and orthotics at home, so was left with the Ariels that I'd taken out of the rotation and was using only for X-training.  But I put a gel pad under the heel and added the metatarsal pads under the insole.  Had to adjust one of the metatarsal pads half way out, but after that the run was one of the easiest that I've had on the feet and ankles in a while.  I'm thinkin'.....  maybe I'm on to something here! </p>
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<p>May your day be filled with interesting discoveries!!</p>
 
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