[xflbk43]

<p>2500yd swim this morning:</p>
<p>300 warm up,</p>
<p>2000 in 30:45.90</p>
<p>200 cool down.</p>
<p> </p>
<p>Have a great day!</p>

 

[Boyerdavea]

<div class="wiki_markup" id="user_content_1987800">
<p>Good day all! Been a while since I here, but finally back from Afghanistan.  Hope all is well.</p>
<p> </p>
<p>This morning I was scheduled for a 5 mile run with a 5K tempo run in the middle.  The run turned out pretty good.  WU @ 7:57 and the 5K I averaged 6:48, not bad at all.  I was pleased especially with the wind.  When I made the turn and headed back that head wind was brutal.</p>
<p> </p>
<p id="user_yui_3_3_0_5_129967825360714">Happy training everyone.</p>
</div>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Boyer: Welcome back, and thank you for keeping our lifestyle's what it is. My buddy is over in Afghanistan too, and he's due back end of month. He's flying planes, dropping bombs, zeroing in on rogue movements. Wild stories he always has. Just wild in a crazy, sad way.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>6 mile semi-tempo run early this morning.</p>
<p> </p>
<p>See ya!</p>

 

[Alaska Mike]

<p>Welcome back David!</p>
<p> </p>
<p>DOR for me.  Been on the schedule for over a week and normally they drive me nuts, but I'll take one today.</p>
<p> </p>
<p>I have a friend, Adam Zucco, that is a coach.  One of his athletes, Sally Meyerhoff was killed yesterday, riding her bike.  This sport can be dangerous sometimes.</p>
<p> </p>
<p><a href="http://www.trivalleycentral.com/articles/2011/03/09/maricopa_monitor/top_stories/doc4d7720f4c91d7499250325.txt" target="_blank">http://www.trivalleycentral.com/articles/2011/03/09/maricopa_monitor/top_stories/doc4d7720f4c91d7499250325.txt</a></p>
<p> </p>
<p>Stay safe out there tri-peeps.</p>
<p> </p>
<p>Mike</p>

 

[niemsco]

<p>Boyer: Nice to see you, I've been reading your training for Lousiville adventures, keep it up!</p>
<p>Mike: wow man, my heart goes out to her family. insane.</p>
<p> </p>
<p>AM : Bike class, did 1hr 40minutes of riding with varying intervals based on ftp</p>
<p> </p>
<p>PM: 60 minutes of weights/core</p>
<p> </p>
<p>Stay safe peeps.</p>

 

[donskiman]

<p>38m 19s - 4.15 miles - 09m 14s/Mi<br><br>
7:20 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cold/mid 20s - sunny and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow pace run. Felt like I was still sleeping. Stretching afterward.</p>

 

[hobey]

<p>OMG. Sally Meyerhoff was big in AZ's running world and beyond and one of our clubmates trained with her when she was coached by Brad Hudson. Thoughts to her family. <span id="user_yui_3_3_0_5_129968770519328"><img alt="sad.gif" id="user_yui_3_3_0_5_129968770519327" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;"></span></p>
<p> </p>
<p><span class="messageBody">I thought I was on the ball. Set out my gear, mixed my Gatorade ready to run 12 this morning. I went to bed early and set the alarm for 4.........PM.........and woke up 45 minutes too late to salvage 12. </span> <span>I think I'm going to try a 6/6 double today since I can't move things around this week due to a 15K race on Sunday.</span></p>
<p> </p>
<p> </p>

 

[Yo Sake]

<p>Boyer - Welcome back!  I hope all is well with YOU and YOUR FAMILY. And thank you.</p>
<p>Mike - how sad.  THoughs to her family.</p>
<p> </p>
<p>4 miles recovery run in pouring rain and wind.  My Mizuno gets fully soaking wet, and even with smartwool, my feet get wet/freezing cold in upper 30's.  Legs moved well.  Weights/core later.  I ended up squeezing 1200m swim last night.  Got to get in water at least 2/wk.</p>

 

[regiolanthe]

<p>Another pool morning - 1800 yds straight. A bit faster than yesterday, and felt pretty good. Temporarily contemplated flip turns and then came to my senses. Kind of nice, 'cos I was the only one in the pool (beside lifeguard) for most of the swim.</p>
<p> </p>
<p>Fairly brisk 3 mile walk at lunch aound work area. Right at the beginning of the walk, caught up with some random woman walking in the same direction (talking on a phone), and she broke into an almost panicked-looking jog to put some distance between us (we were the only two in sight). I can only assume she thought I looked threatening. Pretty sad, really.</p>
<p> </p>
<p>Dave - Good to hear of your safe return.</p>
<p> </p>
<p>Reg / geo</p>
<p> </p>
<p> </p>

 

[zojmn151]

<p>Boyer - welcome back and thanks for serving!</p>
<p> </p>
<p>Hi everyone!</p>
<p> </p>
<p>Weights only yesterday...life got in the way.</p>
<p> </p>
<p>BUT! did get my long run today at lunch...a smidge over 6...longest this year.  <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;"></span></p>

 

[MBannon]

<p>Stupid busy at work, sorry if I've been ignoring y'all.  Welcome home, Dave!</p>
<p> </p>
<p>Masters swim for me this evening.  Maybe a short easy trainer session before that, but maybe not.</p>
<p> </p>

 

[Stitcher]

<p>4200 yards in the pool today.</p>
<p> </p>
<p>400 swim<br>
300 pull<br>
200 drill<br>
100 reverse IM</p>
<p> </p>
<p>3 x 1000 descend 1-3 r:60 as:<br>
(1: paddles & buoy; 2: paddles only; 3: no equipment) I managed to decend the first two, but while my effort was significantly increased for the 3rd, my time actually got slower. </p>
<p>200 ez cool down.</p>
<p> </p>
<p>Sunday is slated to be another long steady swim.  I got the hang of my finger mounted lap counter today, so I hope to have a better idea of how far I can go in an hour..... maybe 75 minutes.  </p>

 

[jenotter]

<p>Boyer - welcome home and thank you for your service!!!</p>
<p> </p>
<p>5.5m stroller push. Went way to late - 10:30am - and it was in the mid-70's and pretty warm. But, felt good, and enjoyed a post-run picnic with the little otters. </p>

 

[juliemboyle]

<p>Boyer:  Welcome back and so glad you are safe!  How long are you back for?</p>
<p> </p>
<p>Mike:  I saw that earlier today, how incredibly sad.  </p>
<p> </p>
<p>Me:  Interval cardio/strength workout.  Could use the 5 pound weights (it's endurace), today is 2 weeks post surgery and hand is feeling pretty good!  Hopefully I can be back to P90X & push ups next week </p>

 

[cak73]

<p>Boyer:  Welcome home and thanks!!!</p>
<p> </p>
<p> </p>
<p>Back at masters swim for me this morning!  3100y.  Didn't do flip turns, though.</p>

 

[BethR]

Welcome back Boyer and thank you for servng. Mike, so sad - my prayers are with her family and friends.<br><br>
Supposed to do pilates today after yesterday's hill repeats, but Eli wasn't going down for a nap without a fight, and I really didnt want to fight. So I ran with the stroller for an hour - and was rewarded with another 2 hours of free time while he napped in the stroller in the laundry room. Hopefully pilates tomorrow!

 

[hobey]

<p>Well I got 6.5 miles done at lunch and got soaked. Don't think the last 5.5 are going to happen since I'm beat.</p>

 

[pcsronbo]

PT AM<br><br>
Masters PM 3750. Led lane 4 today. Booooyah! Soon I will be bumped to 5

 

[Tri-Tammy]

<p>Spent 30 minutes on the trainer high cadence sort of stuff.  Just getting used to being back in the saddle. </p>