[xflbk43]

<p>2400yd straight swim.  Interesting, I'm coming down with a sore throat, but I just had the best long set in a long time.</p>
<p> </p>
<p>300 warm up, 1800 straight, 300 cool down with the following splits: </p>
<div>4:33.76 - 300</div>
<div>9:10.46 - 600</div>
<div>9:04.34 - 600</div>
<div>8:55.88 - 600</div>
<div>4:45.82 - 300</div>
<div> </div>
<div>Have a great day!</div>

 

[master_of_none]

<p>Very good pump class at the Y followed by a great hour of hockey.  have a great day</p>

 

[Alaska Mike]

<p>Namhela - smart move on the hills yesterday.  Some days you got it, some days you don't.  It's tough to know when you need to push through the rough days and when its your body telling you need a rest.  When in doubt, its usually best to take a rest day.</p>
<p> </p>
<p>Sparty - keep dancing!</p>
<p> </p>
<p>Another long, easy TM day for me.  17.4 mi in 2 hrs.  z1/z2.  40 mi over the past 3 days, all on the TM, and my legs are feeling it a bit.  Fortunately I fly to Anchorage this evening and then home tomorrow night, so I'll have two weeks running outdoors!</p>
<p> </p>
<p>Keep moving, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[hobey]

<p>DOR. Got some Graston done on both my plantar fascia and my left post tib tendon yesterday afternoon so they're a wee bit tender today.</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Tough, tough speedwork session for me, so tough that I played games not to eye how much time was left in the current interval...</p>
<p> </p>
<p>13 miles in 1:25:</p>
<p>o WU - 10 min</p>
<p>o 7 min @ 5:56 w/3' jog</p>
<p>o 3 min @ 5:13 ...</p>
<p>o 3 min @ 5:10</p>
<p>o 3 min @ 5:07</p>
<p>o 12 min @ 5:56</p>
<p>o 12 min @ 5:56</p>
<p>o 12 min @ 6:00 (couldn't hold 5:56... too freak'n hard)</p>
<p> </p>
<p>This sucker hurt. Equivalent of 1 mile @ 5K pace, 3 x .5+ mile @ mile+ pace, 3 x 2 miles @ 5K pace</p>

 

[cak73]

<p>Nice swim, Mike!</p>
<p> </p>
<p>3250y at masters swim this morning.  Strength workout later.  Knee feels practically normal so I'm going for a run tomorrow.</p>

 

[KitKat]

<p>2000 m TT in the pool tonight. Sigh. Skipping my trainer ride this afternoon to save my energy.</p>

 

[Thor]

<p>AlaskaMike:</p>
<p> </p>
<p>Just went back to yesterday's daily bread thread and saw that what I did this morning on the TM was similiar to what you did. Those 3 x 12 min ones kicked my ass. I did the first two at 5:56 but had to notch one slower (to 6:00) on the last, and even that one I was holding on for dear life. Good workout!</p>

 

[donskiman]

<p>42m 04s - 5.00 miles - 08m 25s/Mi<br><br>
10:10 AM <br><br><br>
Equipment: Nike Marathoner<br><br>
Warm/low 50s - sunny and very strong winds. Crawford/Grinnell toPowers turnaround to Amherst/Watson/path/Upton/home. Nice steady pace run made more difficult by the wind. Stretching afterward.</p>

 

[Alaska Mike]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/72636/wednesday-feb-16-workouts#post_1984042"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>AlaskaMike:</p>
<p> </p>
<p>Just went back to yesterday's daily bread thread and saw that what I did this morning on the TM was similiar to what you did. Those 3 x 12 min ones kicked my ass. I did the first two at 5:56 but had to notch one slower (to 6:00) on the last, and even that one I was holding on for dear life. Good workout!</p>
</div>
</div>
<p><br>
Looks like you did more speedwork before you hit the 3 x 12 sets though, which I can see making it much tougher.  My challenge is I've got to do 26 x 1 mi @ 5:55 min/mi with no recovery come April 18th.  <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">  Last week was 3 x 10 for me, this week was 3 x 12, can't wait to see what next week holds.</span></p>
<p> </p>
<p>Mike</p>

 

[jenotter]

<p>Dang...some tough workouts today.</p>
<p> </p>
<p>I'm in a step back week, so 5m of 0.5m intervals on the TM today with an easy warm up and cool down. Didn't look at the final time, but guessing around 46 mins.</p>

 

[regiolanthe]

<p>4.5 mile run at lunch. 8:20 pace ... so, at least a steady drop in pace over the last three runs. I'll take it. Temps were okay, and heading up. Hopefully some of the ice will melt off road and sidewalks.</p>
<p> </p>
<p>Took a DOR yesterday. Crazy at work. Not pretty around these parts for survivors of recent carnage. Ugghhh.</p>
<p> </p>
<p>Reg / geo</p>

 

[pcsronbo]

<p>Thor you did a 13.1 as "speedwork" Jes-o-petes and people call me nuts!! <span><img alt="icon_blackeye.gif" src="http://files.kickrunners.com/smilies/icon_blackeye.gif" style="width:15px;height:15px;"></span></p>
<p>And Mike, you're equally batty.</p>
<p> </p>
<p>I wonder if I were to a do a one mile what I could do now. Probably 9min. So you're just about twice as fast. Dayum.</p>
<p> </p>
<p>Me, up at 4am again and got a 5.2mile run in 1 hr before off to an early day, downtown. Ug. HR wasn't right. I hit the targets, but I was doing WAY too dang fast for Z2 work and breathing was too hard for it. Was really Z3/4 work with Z2 result. Had same problem on trainer yesterday for about half of it. I suspect fatigue is building or it's these 4am wake ups. I'll blame 4am for now </p>
<p> </p>
<p>Later masters swim, she'll probably try to kill me. Yup, I bet she will.</p>
<p> </p>
<p>Sparty - OOOOUCH</p>

 

[MBannon]

<p>4 mile snainy afternoon run, masters swim this evening.</p>

 

[Yo Sake]

<p>Solid workouts all! </p>
<p> </p>
<p>6hrs driving home almost killed me.  Gave myself a permission to skip swimming this evening.  I did another 20min technique session in the hotel pool this morning, though.  Perfect length and nice and warm water, unlike freezing cold water at my gym pool.  Rest from running, first day in like 2wks.  </p>
<p> </p>
<p>Foot is doing ok and and my running is not affected by it at all (knock on wood), but it is there and weird foot step/twisting lower leg in certain ways remind me something not quite right.  So seeing podiatrist tomorrow morning.  MP run tomorrow. </p>

 

[Stitcher]

<p>All y'all who are studs while running in the frozen north tundra....</p>
<p>I'm impressed.</p>
<p> </p>
<p>But, I'm much happier that I live in a place where the master's team can have an OUTDOOR workout smack dab in the middle of flippin' FEBRUARY!!!</p>
<p> </p>
<p>Yes, we swam outdoors today!!!</p>
<p> </p>
<p>300 swim</p>
<p>300 kick</p>
<p>300 pull</p>
<p>300 swim</p>
<p> </p>
<p>distance day set:</p>
<p> </p>
<p>100</p>
<p>200</p>
<p>300</p>
<p>400</p>
<p>500</p>
<p>600 (building on each segment; :20 rest on way up)</p>
<p>500 (pull & negative split w/ :15 rest on the way down)</p>
<p>400</p>
<p>300</p>
<p>(200) (I ran out of time for the last two)</p>
<p>(100)</p>
<p> </p>
<p>Total for me was 4300 meters short course.</p>
<p> </p>
<p>Yowza!</p>

 

[AdCo]

<p>I got in an hour on the bike trainer today just to spin. Working the night shift again tonight so schedule for the next few days will be screwed up. </p>

 

[namhela]

<p>slowly getting back into the pool.  did 25 laps good for 25/36 of a mile.   Noticed I didn't keep my legs straight lot of the time,  def need to work on that now.  </p>

 

[SpartyGirl]

<p>75min in the studio - I <3 dance. <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>

 

[KitKat]

<p>Completed my 2k time trial in the pool in 34:30. That is a 1:43/100 m pace (or 1:34/100 yd for all you troglodytes <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;"></span>). I felt strong with good form the whole time and wasn't completely dead at the end so still plenty left in the tank. Room for improvement I guess! Was aiming for sub 35 so I can't complain.</p>