Wednesday, Jan 11 - Workouts - The DH

LeftRightRepeat · Jan 11, 2012

On this day in 1973, baseball's American League adopted the <a href="http://www.saturdayeveningpost.com/2010/01/09/archives/retrospective/history-baseballs-designated-hitter-rule.html" target="_blank">Designated Hitter Rule</a> giving birth to a new bread of player.
 
The M-Dawg and I had a brisk 2mi walk brightly lit by the waning wolf moon. Feeling really good to be out in the mornings again. 11/11.

Thor · Jan 11, 2012

Good morning, TEAM LIT!
 
Dawg: Saw you this morning as I was driving down Haverhill to the Y. You were, I'm guessing, just coming from a lap around IRP, based on where I saw you near the path. Nice job!
 
Bannon: Nice to see you break from taxes to come here. Do it more often!

Don: You're welcome. And hey, if the 50K is all-road, it is nothing more than a miss-marked marathon. You can run it very similarly but at a slightly slower pace. But you'll have to better attend to hydration and you'll want to get in some calories. Trail is different.
 
Last speed session before Ocala for me, the book-end of a three week span of speed so that I don't roll over out there...
 
10.25 mile speed session on the TM in 1:10:
o WU - 10 min w/TM at 1%
o 4 x 12 min (~2 miles) @ 6:15 pace, 1% grade w/3' recovery jog
o CD - 2 min
*Because it was mentally and physically hard holding on for so long (a 12 minute interval), I inserted 1 minute elevation changes from 1 to 2% as follows: Interval 1 - 1, I2 - 2, I3 - 3, I4 - 2. This made the workout harder but definitely helped time go by more quickly.
**Legs still sluggish from Saturday's ultra, but because I felt good enough I decided to get this in as early in the week as I saw fit so that I can fully rest for the next week and a half before Ocala.
 
***Saw MasterOfSomething. He was coming from one workout heading to another only to lace on another!
 
Great day, y'all!

Muffin Queen · Jan 11, 2012

55 minutes on the trainer this a.m. watching S01:E03 Shameless. That show is a train wreck. I just cannot stop myself.
 
Yoshi: Glad to know I am not the only one. I was feeling guilty about it since everything else is already packed up and put away.
 
LRR: Good to have you back friend.

TriAndStopMe · Jan 11, 2012

MQ, so you mean train wreck in a good way? I've been meaning to check it out.
 
2.5K on the rower this morning. Knee was fine as long as my catch didn't go to deep or put too much power into my stroke. Dang, I think there may be as much double entendre potential in rowing as their is in juggling. 
 
Speaking of which, If I can get enough work done today, I may try to make it to juggling tonight so I can coordinate with cohorts for the Seattle Juggling Festival that starts Thursday. It looks like there will be lots of fun to be had.

LeftRightRepeat · Jan 11, 2012

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by TriAndStopMe <a href="/t/76122/wednesday-jan-11-workouts-the-dh#post_2025385"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> 
Speaking of which, If I can get enough work done today, I may try to make it to juggling tonight so I can coordinate with cohorts for the Seattle Juggling Festival that starts Thursday. It looks like there will be lots of fun to be had.

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Sounds liek you're trying to keep a lot of balls in the air!

Muffin Queen · Jan 11, 2012

TASM: Yes, train wreck in a good way. Be aware that there is are lots of language and sex and sexual things in the show so I wouldn't watch it where kids could potentially see it but OMG I laugh out loud at it.

MBannon · Jan 11, 2012

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Muffin Queen <a href="/t/76122/wednesday-jan-11-workouts-the-dh#post_2025388"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> TASM: Yes, train wreck in a good way. Be aware that there is are lots of language and sex and sexual things in the show so I wouldn't watch it where kids could potentially see it but OMG I laugh out loud at it.
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Maybe better that we won't be coming up for the show...
 
Workouts: Easy-paced 4-mile run planned after work, then masters swim after that. Lately anything that doesn't include the bike is an easy day. That will change as the run distance continues (hopefully, knock on wood) to increase.

master_of_none · Jan 11, 2012

Didn't get as much as I had planned today. Did the pump class at the Y and bumped into Thor in the locker roon before he went up to hammer one of our treadmills. Then it was off to hockey for a very good skate. But when I headed back to the Y there was nothing left for a swim so I skipped it.

TriAndStopMe · Jan 11, 2012

Yes, John, always. Except when I put down the balls to switch to clubs or knives.

Matt, Shameless and the Juggling show are two entirely different things. Shamesless is a cable TV show... the juggling will be live and the Saturday night show is traditionally very safe for kids. Sorry you won't be able to make it. But maybe a Karamozov Brother's show could be worked into Super Bowl Weekend. (And maybe not.)
 
MQ, happily for me, no kids in my house, so Shameless is fair game.

Thor · Jan 11, 2012

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by TriAndStopMe <a href="/t/76122/wednesday-jan-11-workouts-the-dh#post_2025408"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> Yes, John, always. Except when I put down the balls to switch to clubs or knives.

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I am happy to report that I had a first class lesson on juggling from our very own TASM. Maybe I'll toss a few balls in the air tonight. There was a point when I was able to keep a rhythm, but I was never very good and then lost air time due to other things. But no matter, the balls are actually in a great place, taking up prime space in an aesthetic manner on a dresser. To prove it, the dresser has but a few things: juggling balls, a wedding photo, a framed invitation from my wedding, and a marathon medal. Talk about things that are important to me! Thanks, TASM!

Yo Sake · Jan 11, 2012

Juggling festivals....sounds interesting! I played quite a bit of Otedama (<a href="http://en.wikipedia.org/wiki/Otedama" target="_blank">http://en.wikipedia.org/wiki/Otedama</a>) when I was a kid. Pretty good at it. The fun part was more for the singing and playing with others, not so much of juggling itself.
 
8miles today. 2mile wu to the track. 5x1000m at 4:21 (with 3min. recovery) was the targeted "I" pace. Ended up 4:12/4:09/4:07/4:09/4:05. Daniels says 'there is little gain when you do this workout faster than the prescribed pace'. But when you run goes smoothly, what you gonna do... I just went with a flow. Plus, my training paces were established the Dec. 5K which I wasn't good shape for. Anyhow. When the 2mile CD run still felt light and smooth (most of part), I knes I was handling this interval well. May do some weights/core later.

MBannon · Jan 11, 2012

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Thor <a href="/t/76122/wednesday-jan-11-workouts-the-dh#post_2025412"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> 
I am happy to report that I had a first class lesson on juggling from our very own TASM. Maybe I'll toss a few balls in the air tonight. There was a point when I was able to keep a rhythm, but I was never very good and then lost air time due to other things. But no matter, the balls are actually in a great place, taking up prime space in an aesthetic manner on a dresser. To prove it, the dresser has but a few things: juggling balls, a wedding photo, a framed invitation from my wedding, and a marathon medal. Talk about things that are important to me! Thanks, TASM!

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I keep a set of 4 juggling balls on the credenza behind me here at the office. When I am in between tasks I make a few attempts and have sloooowly improved. Every so often a client will ask me what they are, and once I even had a client grab one and start squeezing, thinking it was a stress ball. He was disappointed.

donskiman · Jan 12, 2012

Daily run. Used my treadmill today just to mix it up a bit. Varying my cadence at a steady speed makes the effort seem much different.
 
Thor - the 50K is a trail race. A very hilly course too. It's only about 5 miles from my house and I can train there as much as I want. Last year when I did the 25K (actually 16.7 miles) it didn't seem too bad. I've also done an HM on the same trails, as well as other assorted runs. There's probably somewhere between 1500-2000 feet elevation gain/loss on each loop. Some fairly steep uphills.
 
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18m 53s - 2.01 miles - 09m 23s/Mi 
4:30 PM 
Equipment: Adidas Adizero Adios 
Treadmill. Short easy effort. Just mixing in something different. Stretching afterward.

cak73 · Jan 12, 2012

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Muffin Queen <a href="/t/76122/wednesday-jan-11-workouts-the-dh#post_2025374"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> 55 minutes on the trainer this a.m. watching S01:E03 Shameless. That show is a train wreck. I just cannot stop myself.
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The British or the American version? The British version is available on Netflix instant.
 
 
Swam 3300y.
Then, rode on the trainer for an hour and did my strength workout right in the middle (ride 30min/strength/ride 30min).
 
 
Today's workout featured more breath control and some speed (but with lots of rest): 
600 as 100 free, 100 no free 
200 kick w/fins 
4x200 on 3:45, 2nd 50 of each 200 breathe every 5 strokes 
4x100 on 1:50, 1st 25 on only 3 breaths 
6x 
2x50 on 1:00 fast 
1x50 on 1:15 ez 
3x 
50 on 1:00, ez count strokes 
50 on 1:00, fast no more than +2 on stroke count 
100 free ez w/fins

jenotter · Jan 12, 2012

LRR - keep up the good work!!!
 
Did an hour on the trainer while watching Lion King with the little otters. Will do p90x back and legs later tonight.

ksurp · Jan 12, 2012

1.5 mile walk - streak is alive in spite of some very busy work days. The next few days should bring a little relief.

regiolanthe · Jan 12, 2012

5.7 mile run ... not really feeling it today. 8:22 pace (47:42) - but at least the roads were dry ... not looking so good tomorrow. It was pretty cool to see the air guard fuel tanker come into land as I was running by the strip.
 
Geo.

AdCo · Jan 12, 2012

4.5 miles. 3+ with a friend and then a little bit on the track.. anyone's knees hurt on the track?

em73 · Jan 12, 2012

I went to the doctor and got antibiotics. I was tired enough after that it felt like a workout.

Muffin Queen · Jan 12, 2012

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by cak73 <a href="/t/76122/wednesday-jan-11-workouts-the-dh#post_2025437"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a>
 
The British or the American version? The British version is available on Netflix instant.
 
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The American version with William H Macy. That guy is an awesome actor. The range of roles he can play amazes me.

Wednesday, Jan 11 - Workouts - The DH

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