[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Busy so right to it for me...</p>
<p> </p>
<p>10.5 mile run w/SPEEDWORK early this morning:</p>
<p>o WU - 2.5 mile jog to park in 22:13</p>
<p>o 4 x 1 mile w/half mile recovery jog</p>
<p>Splits (half, second half = total for mile):</p>
<p>Mile 1 - 2:57, 3:01 = 5:58</p>
<p>Mile 2 - 2:55, 3:03 = 5:58</p>
<p>Mile 3 - 2:55, 3:01 = 5:57</p>
<p>Mile 4 - 2:59, 3:00 = 5:59</p>
<p>o CD - 2+ mile jog home in 17:28</p>
<p> </p>
<p>*Didn't feel all that smooth but tried to keep pace even while staying under all-out.</p>

 

[xflbk43]

<p>Goodmorning everyone.  First post in a while for me in the daily thread.  2600yd swim, consisting of:</p>
<p>400 warm up,</p>
<p>300 drills,</p>
<p>2x600 on 1:00 rest (8:55 and 8:58 splits),</p>
<p>500 kick set,</p>
<p>200 cool down.</p>
<p> </p>
<p>Great workouts to all!  Be safe out there in this heat.</p>

 

[Muffin Queen]

<p>Back to running again for me since the ankle seems to have have healed.  Yay!  30 minute run put me at just over 3 and 1/4 miles.  It was coolish and not humid which was a treat.  Running better than last year for an unknown reason but does make me happy nonetheless.</p>
<p> </p>
<p>Strength work tonight after work for the first time in a few weeks.  Hopefully I won't keel over with the exertion. </p>
<p> </p>
<p>Good luck with the heat to all.  Boston area is heating up again for the weekend.</p>

 

[master_of_none]

<p>good morning.  Tough pump class this morning at the Y.  FIB ice hockey.  Hockey rink was not a bad place to be this morning, would be even better this afternoon.  Only had 9 skaters this morning so there was a lot of ice time.  About half way thru the skate I hit a rut in the ice and twisted my knee a little on the way down to the ice.  Since we had no subs and I am running a 5k this evening for the Y I decided to bag the skate.</p>

 

[regiolanthe]

<p>53 mile ride - about the same as yesterday's long loop down to the beach from my house, with a little variation to add 3+ miles. Ended up at 19 mph (19.2 after the first 51, then spin easy home for the last couple of miles). Quite a bit faster than yesterday, but it was much cooler today (went earlier, and the day isn't quite as sticky). Now to scour jobs/apply/pray </p>
<p> </p>
<p>Geo</p>

 

[niemsco]

<p>I'm back to running to after achilles issues.  On the TM.  Ran 7 miles, felt like 20!  Man am I tired.</p>

 

[donskiman]

<p>Nice workouts everyone.</p>
<p> </p>
<p>Basic daily run today, followed by my first time swimming in about two years. I'm a bit rusty, but it was starting to come around the more I did it. Toward the end I could feel a twinge of cramping in my calves so I pretty much stopped kicking. I estimated the distance as 2000 yards, but it could have been more or less. I had some issues at the beginning with trying to get a lane. There are three roped lanes at this pool. Two were being used, so I took the open lane. This pool is an L shape, with the short part being the deep part with a diving board. They use this area for water aerobics. As I was on my second hundred, all of a sudden without warning they roped off the end of the lane to extend the aerobics area. I'm like, WTF? So I got out and went to the open area of the pool and starting swimming my laps there. Before too long a bunch of water walkers started clogging things up there. So I got out and got the attention of one of the people in the two roped lanes and was able to share a lane with a little old Japanese woman. As slow as I was going, I was easily twice as fast as her. She left after about 30 minutes and I had the lane to myself until right near the end. I think I'll need to swim at least a couple more times before the triathlon next week. Maybe I'll bring my watch and time a few setsnext time to see where I'm at.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>32m 25s - 4.15 miles - 07m 49s/Mi<br><br>
9:45 AM <br><br><br>
Equipment: Merrell Trail Glove<br><br>
Hot/low 80s - Sunny and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short medium effort run with a few pickups. Stretching afterward.<br><br>
-----------------------------------------------------------<br>
1h 00m - 2000.00 yards - 03m /100 yards<br><br>
11:00 AM <br><br><br>
Widefield Community Center pool. Estimate of distance as I didn't keep track. Swam sets of various lengths to get comfortable. I think my longest set was about 600 yards. Just trying to get a feel for it again after a two year break from swimming.</p>

 

[jenotter]

<p>Nice job getting back in the pool Don!</p>
<p> </p>
<p>Was hoping for a stroller push this morning, but the littles wanted no part of it. So, opted for the treadmill for about 40 minutes doing some 3 minute intervals working from 10K to 5K pace. Weights this afternoon.</p>

 

[Alaska Mike]

<p>28 min easy run this morning, somewhere around 3.5 miles.  25 min swim this afternoon, 1050 m.  Gotta love the taper!</p>
<p> </p>
<p>Mike</p>

 

[cak73]

<p>1.79 mi run to the pool.</p>
<p>3350y swim.</p>
<p>1.79 mi run to home.</p>
<p> </p>
<p>Only way to get the short run in before it got stinkin' hot today.</p>

 

[pcsronbo]

<p>I had a run on the books. Actually, I moved it from thursday to today. Yeah, it was frigging hot. So I didn't. Cuz I didn't want to. hehe. Offseason rulez! <span id="user_yui_3_3_0_8_131121592271714"><img alt="evil5.gif" id="user_yui_3_3_0_8_131121592271713" src="http://files.kickrunners.com/smilies/evil5.gif" style="width:24px;height:23px;"></span></p>

 

[AdCo]

<p>I did an hour on the trainer.. steady-state.. hr felt good.. 2 days off the meds i think are the problem, so let's see what happens. </p>

 

[em73]

<p>I worked from 8 - 5, then from 6 - 11.</p>
<p> </p>
<p>Can I count the conference calls I've started taking standing up as workout time?</p>