[xflbk43]

<p>Good morning all.  Last time posting here for a few days for me since we are going out of town and I'm taking this mini vacation as a vacation from training too.  Headed to St. Louis tomorrow.  Anyway, 9 mile run this morning with 1 warm up, 2 tempo, 1 easy, 1 tempo, 1 easy, 2 tempo, 1 cool down.  Splits and HR were:</p>
<p> </p>
<p>8:39 - 133<br>
6:42 - 157<br>
6:43 - 168<br>
8:34 - 150<br>
6:36 - 167<br>
8:39 - 155<br>
6:42 - 170<br>
6:43 - 176<br>
8:26 - 164</p>
<p> </p>
<p>Have a great day!!</p>

 

[master_of_none]

<p>Pump class this morning at the Y.  I skipped hockey this week due to Timberman sprint this weekend.  Have a good day.</p>

 

[purple hayes]

<p>1 hr. on the trainer. Still trying to build up my weekly mileage, so I can't run every day.</p>

 

[Muffin Queen]

<p>Slept in this a.m.  Going to get in my pool swim this evening after work with the hubster. </p>
<p> </p>
<p>Master-of-none:  Good luck at Timberman this weekend. </p>
<p> </p>
<p>Have a great day everyone!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>TransRockies Update: I will likely disappear from here at some point. We leave Friday morning (two days from now), race starts Sunday, goes six days, and ends on Friday. I will do my best to post updates on my blog (<a href="http://ironboy.wordpress.com" target="_blank">http://ironboy.wordpress.com</a>) and Facebook and, if I get additional time, here. But the blog (including audio) and FB will be first, since I have easy/quick access set up for those.</p>
<p> </p>
<p>Rog: Good luck this weekend at Timberman!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile social run early this morning.</p>
<p> </p>
<p>Greatest of great days, folks!</p>

 

[juliemboyle]

<p>3.8 mile run @9:28........so run is slowly coming back.  I have run more in the last 2 weeks than I have run in 2 months..........nice to get back out there!!!</p>

 

[donskiman]

<p>Basic daily run, then off to work.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>34m 22s - 4.15 miles - 08m 17s/Mi<br><br>
9:00 AM <br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Warm/mid 60s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy effort run. Stretching afterward.</p>

 

[ksurp]

<p>Short run planned for later on today and that's it until Timberman sprint on Saturday. This will be my first race since March when I strained my hamstring. I just want to finish and have accepted that I'm not at the same fitness level that I was last year at this time. Being in the last swim wave will also put me at the very back of the pack. Oh well. There better be post race margaritas!</p>

 

[jenotter]

<p>Nice workouts today all!</p>
<p><br>
Thor - can't wait to read your RR from next week!!!</p>
<p> </p>
<p>Loaded up the littles into the stroller again today...4.5m around the lake and neighborhood. Really should have started earlier - 9am was just too stinking hot to be pushing them. But an ok run all in all.</p>

 

[SpartyGirl]

<p>Dad is home from the hospital and doing A-ok - thanks for the good thoughts!</p>
<p> </p>
<p>Running tonight after work, will see how I feel - shooting for 4mi.  I'm single parenting this week so I'm a wee bit tired.  <span id="user_yui_3_3_0_8_131360304321815"><img alt="smile.gif" id="user_yui_3_3_0_8_131360304321814" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>

 

[regiolanthe]

<p>43 mile ride - moderately hilly. Low 18s. Sight of the day ... alpaca farm (ranch?) advertising "'paca poo" fertilizer.</p>
<p> </p>
<p>Should swim - but my allergies are playing havoc with my sinuses, so best not...</p>
<p> </p>
<p>George</p>

 

[MBannon]

<p>4 mile lunchtime run along the river, beautiful day for it.  Right ankle/shin is bugging me, though, happens every time I start doing any fast-pace workouts.  Might need to see an ortho about it, I'm tired of never being able to work the lactate threshold.</p>
<p> </p>
<p>Swimming this evening.</p>
<p> </p>

 

[SpartyGirl]

<p>Hip felt awesome, but my big toe made me cry after a mile.  1 FREAKING MILE.  wtf </p>
<p> </p>
<p>Serious question - is it possible for shoes to shrink?  I'm suddenly busting out of my Sauconys.</p>

 

[cak73]

<p>Thor...WOO HOO!</p>
<p>Sparty...are you wearing different socks?  Thicker ones?  Or, maybe your feet are swollen?</p>
<p> </p>
<p>5.25 mile super easy run this evening (right at the HR zn1-2 border). Ran with a friend with whom I haven't run in awhile and we had a nice chat.</p>

 

[AdCo]

<p>5 nice miles outside, although it started to get dark before I was done  garmin seemed a bit "off" anyone else having issues? </p>