[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>I'm loving that Christmas is on Sunday. With Friday off from work, this is really feeling like the holiday season, with a run up to the long, long weekend, and even time enough on the weekend to get shopping completed.</p>
<p> </p>
<p>Reg: Almost there. Impressive mileage.</p>
<p> </p>
<p>Sparty: Don't be jealous. You don't really want the white stuff. With it comes brown and sloppy messes. BTW, my nephew just got accepted to his first choice college. Guess where? I just ordered him for Christmas a big cozy sweatshirt from there.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>10.5 mile run with some up-temp intervals. Didn't exactly feel fast, but felt fairly smooth for first two, pretty fatigued on the last and run home. Need to do one of these a week for the next several weeks. Registered for a January marathon in Florida near my mother when I pay a visit. Will go in with my existing base, no further specific training except that I will try to get in some cruise intervals before then.</p>
<p> </p>
<p>o WU - ~2 mile jog to track</p>
<p>o 3 x 2 miles @ up-tempo pace w/1 lap jog recovery</p>
<p>o CD - 2 mile jog back home</p>
<p>*Up-tempo is aggressive but not all-out. It is probably full speed minus two notches so that you can breath.</p>
<p>**Splits:</p>
<p>1 - 6:31, 6:27</p>
<p>2 - 6:26, 6:30</p>
<p>3 - 6:33, 6:47 (saw a friend on last mile so lost ~15 secs)</p>
<p> </p>
<p>Great day, Friends!</p>

 

[Alaska Mike]

<p>Thor - solid workout!</p>
<p> </p>
<p>MQ - Good luck with the MRI</p>
<p> </p>
<p>Yoshiko - very impressive workout yesterday, those were some solid times/paces!</p>
<p> </p>
<p>Sparty - I've got some snow and cold I can send your way.  <span><img alt="icon_rendeer.gif" id="user_yui_3_4_1_7_1324485431458_161" src="http://files.kickrunners.com/smilies/icon_rendeer.gif"></span></p>
<p> </p>
<p>Final full day on the slope for me.  14.3 mi in 1:45, steady  run.  Would have been pretty ordinary and just a standard mid-distance run except that I have blisters on the pads of both feet that are killing me.  Trying to run through this, but I might have to take a few days off to let them heal.  We'll see how they feel tomorrow morning.</p>
<p> </p>
<p>Glide into the holidays, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[SpartyGirl]

<p>Don't tease me boys - I miss snow!!!  We're driving to Michigan on Friday to surprise our families for Christmas, they have NO idea we're coming.  <span><img alt="biggrin.gif" id="user_yui_3_4_1_7_1324493073395_161" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>
<p> </p>
<p><span>Thor - really?  he's going to be a Spartan and not a pesky Wolverine?  Right on.  If he's really going to MSU let me know, I have connections in several different departments from history, civil engineering, biology, etc.</span></p>
<p> </p>
<p><span>Doing a little riding tonight if DH picks up a new tire for me...otherwise, the treadmill it will be.</span></p>

 

[xflbk43]

<p>2000yd swim this morning:</p>
<p>400 warm up,</p>
<p>400 drill,</p>
<p>400 kick,</p>
<p>600 @8RPE,</p>
<p>200 cool down.</p>
<p> </p>
<p>Core and a 1 mile run this afternoon.</p>
<p> </p>
<p>Can't wait for the weekend and for some reason, today feels like Friday to me....not good.  <span><img alt="sad.gif" id="user_yui_3_4_1_7_1324497382369_151" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;"></span></p>

 

[Yo Sake]

Thor - your workout sounds very similar if not identical (not the absolute pace, of course) to the weekly cruise interval I did for 2011 Boston, recommended by the Hanson's coach. Is the pace somewhere near the half marathon pace (or bit faster) for you? His recomm. was any combination of 6 miles total (1x6, 2x3, etc) adjusting the recovery time between.<br><br>
Mike - thanks! It is new to me doing this kind of hard interval up front of the marathon training, but Daniels I'm sure knows one thing or two about running! About your hill repeats, geebus, I don't know how you follow all those detailed instructions and pushing keypads (speed and incline) while running the light speed! I bet the time flies when playing with all those buttons.<br><br>
Sparty - we have no snow and expecting warm weather for a while. Though not sure about upnorth. Have a safe travel - what a surprise present to your folks!<br><br>
1hr on a trainer. Solid tempo ride for 40min. Will run 4 miles or so on TM during DS's martial art class in the evening .

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<p>Originally Posted by <strong>SpartyGirl</strong> <a href="/t/75974/wednesday-dec-21-workouts#post_2023486"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br>
 </p>
<p><span>Thor - really?  he's going to be a Spartan and not a pesky Wolverine?  Right on.  If he's really going to MSU let me know, I have connections in several different departments from history, civil engineering, biology, etc.</span></p>
</div>
</div>
<p><br>
YES!</p>
<p> </p>
<p>Well, he hasn't officially accepted yet, but he did get in to the school, and it was his number one choice. We'll see what other colleges offer and what he decides then. You'll be the first to know when he makes a decision. And I already told him that I want an MSU sweatshirt -- that this would be the only way that I would flip my allegiance!</p>
<p> </p>

 

[Muffin Queen]

<p>Lots of good workouts and good vibes here this week.  Yay!  I too am looking forward to a longer weekend with Friday and Monday off work. </p>
<p> </p>
<p>1 hour on trainer this am.  I warmed up then did simulated hills for 5 min with 1 min rest, then 4 min with 1 min rest, then 3 min with 1 min rest followed by cool down.  I wanted to start off rather easy since this is the first time doing something other than just riding.  About 16 miles total over the hour.  Felt good.</p>
<p> </p>
<p>Snoozed 2x too many to get in strength work this am.  I am sore from strength work yesterday though whichis awesome!</p>
<p> </p>
<p>Sparty I too will send you weather.  I understand your thoughts but there are times I could do without it all but know I could never leave it permanently.</p>
<p> </p>
<p>Thor-  Yay for nephew.  My niece is still waiting to hear from schools.  Hopefully soon and hopefully with a soccer program.</p>
<p> </p>
<p> </p>

 

[donskiman]

<p>Daily run. I snowboarded from 8:30-3:30, then ran when we were done. It snowed all day, I was kinda tired and the roads were slick/snow covered and made it slow going. Got it done though. The boarding was good too.</p>
<p> </p>
<p> </p>
<p>----------------------------------------------</p>
<p>35m 56s - 3.46 miles - 10m 23s/Mi<br><br>
4:00 PM<br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Cold/mid teens - Light snow and light wind. Ran twice around Ford Park then out and back in the neighborhood by the Vail golf course. Short slow easy effort. Stretching afterward.</p>

 

[ksurp]

<p>Just finished a 1 mile walk on the tm. It has been a long and busy day but I still did it.  I am looking forward to vacation next week so I can get in some longer workouts.</p>

 

[cak73]

<p>Early morning masters swim (2900y) followed more or less immediately by a strength workout.</p>
<p>Tom did all dog walks since I was in lab until 9pm.</p>
<p> </p>
<p> </p>
<p>3x300 as 100 free, 100 no free, 100 drill</p>
<p> </p>
<p>4x200 free on 10 sr as 1- 4th, 2- 3rd, 3- 2nd, 1- 1st 50 fast</p>
<p>4x50 free fast on 10sr as "broken 200" (take note of total time for 4x50 & subtract 30 sec)</p>
<p>3x200 free on 15 sr as 1- last, 2- middle, 3- first 100 fast</p>
<p>2x100 free fast on 10sr as "broken 200" (take note of total time for 2x100 & subtract 20 sec)</p>
<p> </p>
<p>200 free ez</p>
<p> </p>