Wednesday - December 28th - WORKOUTS!
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8,915 Posts
<p>Good morning, TEAM!</p>
<p> </p>
<p>ksurp: Pond hockey! I'm jealous. Haven't done that since I was a kid. Good on you, girl!</p>
<p> </p>
<p>Yoshi: Nice run yesterday, and solid pacing.</p>
<p> </p>
<p>x: Glad the wife is okay. Guessing she slid off the road but missed the creek. We are lucky where I am... not too much slop or snow just yet. Here's hoping that it stays away for a few more days for when I do my 2nd annual New Years Boston Marathon run.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>12.5 to 13 mile run with cruise/speed intervals in 1:34 total time:</p>
<p>o WU - ~2 mile jog to track</p>
<p>o 4 x 2 miles @ cruise speed w/1 lap recovery jog</p>
<p>o CD - ~2 miles back home</p>
<p> </p>
<p>Splits were (cruise intervals are done at roughly half marathon or slightly slower pace, just dial back effort two notches from all out):</p>
<p>1 - 2 miles - 6:22, 6:23</p>
<p>2 - 2 miles - 6:26, 6:27</p>
<p>3 - 2 miles - 6:28, 6:34</p>
<p>4 - 2 miles - 6:37, 6:38 (obviously slowed down
)</p>
<p> </p>
<p>*Trying to layer in these cruise intervals once per week for a few more weeks for a late January marathon (which was last minute planned), just so that I don't suck in it too badly. I plan to take the following month as down and then ramp back up for Boston training. I won't hit Boston at peak, but that's okay.</p>
<p> </p>
<p>Great day, gang!</p>
<p> </p>
<p>ksurp: Pond hockey! I'm jealous. Haven't done that since I was a kid. Good on you, girl!</p>
<p> </p>
<p>Yoshi: Nice run yesterday, and solid pacing.</p>
<p> </p>
<p>x: Glad the wife is okay. Guessing she slid off the road but missed the creek. We are lucky where I am... not too much slop or snow just yet. Here's hoping that it stays away for a few more days for when I do my 2nd annual New Years Boston Marathon run.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>12.5 to 13 mile run with cruise/speed intervals in 1:34 total time:</p>
<p>o WU - ~2 mile jog to track</p>
<p>o 4 x 2 miles @ cruise speed w/1 lap recovery jog</p>
<p>o CD - ~2 miles back home</p>
<p> </p>
<p>Splits were (cruise intervals are done at roughly half marathon or slightly slower pace, just dial back effort two notches from all out):</p>
<p>1 - 2 miles - 6:22, 6:23</p>
<p>2 - 2 miles - 6:26, 6:27</p>
<p>3 - 2 miles - 6:28, 6:34</p>
<p>4 - 2 miles - 6:37, 6:38 (obviously slowed down
)</p><p> </p>
<p>*Trying to layer in these cruise intervals once per week for a few more weeks for a late January marathon (which was last minute planned), just so that I don't suck in it too badly. I plan to take the following month as down and then ramp back up for Boston training. I won't hit Boston at peak, but that's okay.</p>
<p> </p>
<p>Great day, gang!</p>
Joined
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2,389 Posts
<p>Nothing yet because closing time for condo sale changed at last minute. Going to go for 6 mile run at lunch though with Hubster to prep for 10k in Lowell New Year's Day. Anyone doing Lowell 1st run??</p>
<p> </p>
<p>MRI results yesterday. They are suggesting a subacromial decompression procedure. Apparently the structure of my shoulder changed after the break of the humerus in 2010 that is causing the issue. Still have to meet with the shoulder guy to decide what I want to do. Anyone have one of these things done and have any advice? I'm kinda bummed and was hoping for a 'suck it up wimp and get back to training' statement from the doc.</p>
<p> </p>
<p>MRI results yesterday. They are suggesting a subacromial decompression procedure. Apparently the structure of my shoulder changed after the break of the humerus in 2010 that is causing the issue. Still have to meet with the shoulder guy to decide what I want to do. Anyone have one of these things done and have any advice? I'm kinda bummed and was hoping for a 'suck it up wimp and get back to training' statement from the doc.</p>
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4,312 Posts
<p>MQ...sorry to hear about your shoulder! <br>
Hubs and I will be at the Lowell 1st Run doing the 10K. I signed up early enough this year to get a shirt AND a hat! Have you seen this year's medals? They posted a pic on their FB page. They're sparkly and it's a wine bottle stopper (not that I need one of those very often...ahem). It might be too warm for my sushi tuke, so I might be wearing my pink "Toenails are for sissies" cap.<br><br>
We'll see you sometime on Sunday, Adam.<br><br><br>
3200y at late morning masters swim. In coach's words, "A gentle re-introduction to the pool." Sheesh. I *did* swim last week Mon & Wed.<br><br><br>
300 swim, 300 drill, 200 kick on side w/fins<br><br>
3x200 descend on 15 sr as 100 free, 100 IM<br><br>
50 on :55<br>
100 on 1:50<br>
150 on 2:45<br>
200 on 3:40<br>
200 ez<br><br>
50 on :55<br>
100 on 1:50<br>
150 on 2:45<br>
200 ez<br><br>
50 on :55<br>
100 on 1:50<br>
200 ez<br><br>
50 on :55<br>
200 ez</p>
<p> </p>
<p> </p>
<p>In the late afternoon, 36 min on the trainer (with 5x >110rpm intervals) fib strength workout (have finished "prep phase" and must start in on "strength phase."</p>
Hubs and I will be at the Lowell 1st Run doing the 10K. I signed up early enough this year to get a shirt AND a hat! Have you seen this year's medals? They posted a pic on their FB page. They're sparkly and it's a wine bottle stopper (not that I need one of those very often...ahem). It might be too warm for my sushi tuke, so I might be wearing my pink "Toenails are for sissies" cap.<br><br>
We'll see you sometime on Sunday, Adam.<br><br><br>
3200y at late morning masters swim. In coach's words, "A gentle re-introduction to the pool." Sheesh. I *did* swim last week Mon & Wed.<br><br><br>
300 swim, 300 drill, 200 kick on side w/fins<br><br>
3x200 descend on 15 sr as 100 free, 100 IM<br><br>
50 on :55<br>
100 on 1:50<br>
150 on 2:45<br>
200 on 3:40<br>
200 ez<br><br>
50 on :55<br>
100 on 1:50<br>
150 on 2:45<br>
200 ez<br><br>
50 on :55<br>
100 on 1:50<br>
200 ez<br><br>
50 on :55<br>
200 ez</p>
<p> </p>
<p> </p>
<p>In the late afternoon, 36 min on the trainer (with 5x >110rpm intervals) fib strength workout (have finished "prep phase" and must start in on "strength phase."</p>
Joined
·
8,915 Posts
<p>MQ: Sorry to hear. Hang strong. I suppose you don't have a choice. Will not be at Lowell 1st Run, but good luck. I'm doing a 2nd Annual New Years Boston Marathon Run. I'm the organizer, so I have to run! Going to be a very slow slog this year due to the people interested. It will be fun regardless. Just that it wont have much training benefit due to the slow pace.</p>
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2,389 Posts
<p>Cak: I'll look for you in Lowell. Weather depending I'll be wearing my Kick Assphalt LS shirt and my will run for beer red baseball cap. If it is super cold I'll have on my dark blue UA fleecey cap and layers of fleece likely topped by a black fleece TNT vest that was Brian's when he raced with TNT. I hope I signed us up early enough to get a shirt and hat too. I have not seen the medals but will have to take a look on FB. We too do not often "need" the stopper for any leftover wine... <span><img alt="blush.gif" id="user_yui_3_4_1_7_1325108143281_172" src="http://files.kickrunners.com/smilies/blush.gif" style="width:18px;height:18px;"></span> Thanks for the heads up.</p>
<p> </p>
<p>Thanks for kind words on shoulder thingy. See surgeon tomorrow for specifics.</p>
<p> </p>
<p>Thanks for kind words on shoulder thingy. See surgeon tomorrow for specifics.</p>
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4,260 Posts
<p>Hopefully you get a good prognosis at the Dr's, MQ.</p>
<p> </p>
<p>First run since September 18 (and second since August 3) - I'm sure I'll regret it tomorrow.<span><img alt="smile.gif" id="user_yui_3_4_1_7_1325114219576_161" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>
<p> </p>
<p>Shooting for a 45 minute run - ran out for 22:30 and turned around ... ended up at 46:30, so slower on the return ... Figured I'd be running 5 miles at 9:00 pace, but turned out it was 5.7 miles at 8:10's - so all things considered, not bad at all. Definitely felt tight after finishing (despite stretching), and I'm sure it'll get worse over night!</p>
<p> </p>
<p>DD has first date tonight. Eek! (some boy on the swim team. My 8th grade girl beats my 10th grade boy to the punch ... figures. Hope he doesn't try to kiss her).</p>
<p> </p>
<p>Geo.</p>
<p> </p>
<p>First run since September 18 (and second since August 3) - I'm sure I'll regret it tomorrow.<span><img alt="smile.gif" id="user_yui_3_4_1_7_1325114219576_161" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>
<p> </p>
<p>Shooting for a 45 minute run - ran out for 22:30 and turned around ... ended up at 46:30, so slower on the return ... Figured I'd be running 5 miles at 9:00 pace, but turned out it was 5.7 miles at 8:10's - so all things considered, not bad at all. Definitely felt tight after finishing (despite stretching), and I'm sure it'll get worse over night!</p>
<p> </p>
<p>DD has first date tonight. Eek! (some boy on the swim team. My 8th grade girl beats my 10th grade boy to the punch ... figures. Hope he doesn't try to kiss her).</p>
<p> </p>
<p>Geo.</p>
Joined
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1,758 Posts
<p>Daily run. Felt tired and went very slow.</p>
<p> </p>
<p>----------------------------------------------</p>
<p>40m 36s - 4.15 miles - 09m 47s/Mi<br><br>
4:15 PM<br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Cool/upper 30s - Mostly cloudy and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy effort run. Roads and sidewalks were still snow covered/slushy</p>
<p> </p>
<p>----------------------------------------------</p>
<p>40m 36s - 4.15 miles - 09m 47s/Mi<br><br>
4:15 PM<br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Cool/upper 30s - Mostly cloudy and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy effort run. Roads and sidewalks were still snow covered/slushy</p>
Joined
·
8,486 Posts
<p>MQ - I am hoping you will get the best solution to deal with the shoulder issue. I don't know anything about the subacromial decompression procedure, but I would avoid a knife (or any kind of surgery) at any cost in my totally inexperienced opinion. Good luck at the Doc.</p>
<p> </p>
<p>5 miles in the cold but sunny mid-morning. Felt pretty slow and heavy, but when I checked the 4th mile split just to check my perceived effort vs actual, it was surprisingly decent. (I have stopped timing my easy runs.) When I can go running pretty much any time of a day (i.e. holidays), it gets difficult to get it done thanks to the family being around and taking care of things around the house, I learned. So. I have to bite a bullet and not wait for the temp to go up, and just GET OUT in the morning when kids are still in bed!!!!! </p>
<p>Squeezed 2000m while DD in the music lesson. </p>
<p> </p>
<p>5 miles in the cold but sunny mid-morning. Felt pretty slow and heavy, but when I checked the 4th mile split just to check my perceived effort vs actual, it was surprisingly decent. (I have stopped timing my easy runs.) When I can go running pretty much any time of a day (i.e. holidays), it gets difficult to get it done thanks to the family being around and taking care of things around the house, I learned. So. I have to bite a bullet and not wait for the temp to go up, and just GET OUT in the morning when kids are still in bed!!!!! </p>
<p>Squeezed 2000m while DD in the music lesson. </p>
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