[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>10+ mile hill run with 10 repeats early this morning in 1:15:<br>
o WU - 5 mins<br>
o 5 x Prospect Front & Back (10 repeats in total)<br>
o CD - 8 min<br><br>
Repeats (same workout two weeks ago)<br>
3:11, 2:39 (3:09, 2:39)<br>
2:57, 2:38 (2:58, 2:40)<br>
2:56, 2:38 (2:59, 2:46)<br>
2:58, 2:40 (3:04, 2:49)<br>
3:05, 2:42 (3:02, 2:46)</p>
<p> </p>
<p>*Felt okay, hammy pulling some but not a limiter, had to push quite hard to get repeat times where I wanted them. Comparing with same workout two weeks earlier shows me that I am not faster but I am slightly stronger, as I would expect.</p>
<p> </p>
<p>Great day, Peeps!</p>

 

[Tri-Tammy]

<p>It's finally Wednesday!!!!</p>
<p>So I changed things up a bit.  I moved last nights bike to this afternoon in favor of more time out in the sun and in the saddle. I'll do a mix of short and long intervals and throw in a hill or two. </p>
<p> </p>
<p>Last night's swim was AWESOME!!!!  The coach has been pointing things out here and there and wouldn't you know it?  I'm getting faster and I feel like I'm fighting the water way less!  I am finally feeling pretty excited about my swim!!!! <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"> </span></p>
<p> </p>
<p><span>Happy Day everyone!</span></p>

 

[jenotter]

<p>Woke up feeling pretty good, so did the P90X kenpo workout (well, most of it - had to cut it a little short due to little otters wanting breakfast).</p>

 

[hobey]

<p>Morning!</p>
<p> </p>
<p>Bike commute for me today and then my PT exercises and stretches for PF. Things are getting better. Less hobbly after running last night. Guarded optimism!</p>

 

[SpartyGirl]

<p>Slowest week EVER!  Bracing for a 90min dance class tonight...been a while since I danced with the big kids so I'm in for a butt kicking!  <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>

 

[donskiman]

<p>Nice workouts. I'm almost back to normal with my rib injury. I can finally start pushing the pace again.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>49m 19s - 6.19 miles - 07m 58s/Mi<br><br>
8:35 AM <br><br><br>
Equipment: Brooks Launch<br><br>
Cool/upper 40s - Cloudy and calm. Crawford/Puckett/Security/Widefield to Widefield Park trail to Dean/Cornell/Widefield/Fontaine/Grinnell/Crawford/Upton/home. Medium effort run. Strong finish. Stretching afterward.</p>

 

[regiolanthe]

<p>40 minutes lunchtime hoops. Couldn't muster the enthusiasm for an AM swim.</p>
<p> </p>
<p>Reg / geo</p>

 

[MBannon]

<p>4 mile run this morning with a decent hill toward the end.  Masters swim tonight.</p>

 

[Yo Sake]

<p>7mile run including the middle 3miles full of drills/strides/barefeet running.  Enjoyed this workout.  Strength workout later.</p>
<p> </p>

 

[juliemboyle]

<p>Tammy:  Happy dance on the swim!  I um haven't swum since my tri last August............oops, need to get in the pool soon since I have a sprint in 4 weeks </p>
<p> </p>
<p>Interval cardio/endurance weight workout today..........it is gloomy again and I can't take this weather..........SO depressing!</p>

 

[niemsco]

<p>Nice workouts all!</p>
<p> </p>
<p>Don: I injured my ribs in 09 and 08, actually same injury just opened it up again.  I feel your pain, it was hard to get back to running again, but felt good once I got back to pace.</p>
<p> </p>
<p>I did a track workout, short one 2 x (3 x 600m, easy/medium hard)).  It was supposed to be 3 x around, but after the sixth one my knee started to hurt so I shut it down.  It started to hurt because I was running 5:30 pace!  My coach said hard, so that was hard.  Easy was at 6:30 pace, medium at 6:05-6:10. </p>
<p> </p>
<p>Then later some core work/strength, upper body stuff.  Swim bands.</p>
<p> </p>
<p>Bulls game tonight!</p>
<p> </p>
<p>Later peeps!</p>

 

[Stitcher]

<p>While the rest of the master's team was suffering the torture of a kick-heavy workout, I was swimming a distance workout.</p>
<p> </p>
<p>Oh yeah!</p>
<p> </p>
<p>3600 meters as:</p>
<p> </p>
<p>400 swim</p>
<p>300 kick</p>
<p>200 pull</p>
<p>100 reverse IM</p>
<p> </p>
<p>24 x 100 on 2:00</p>
<p>try to come in @ 1:40 or faster.</p>
<p> </p>
<p>I made it to 18 before I had to drop to 1:45s.</p>
<p> </p>
<p></p>
<p> </p>
<p>200 ez</p>

 

[1Topodope]

<p>Hi Folks!</p>
<p> </p>
<p>Once again, Mother Nature has decided to take out her frustrations on Cincinnati.  Rain...again.  So, 40 min run followed by the hardest spin class I have ever taken. </p>

 

[cak73]

<p>NICE work on all of those 100s Stitch!  I'd totally lose count!</p>
<p> </p>
<p>3400y at masters swim for me this morning. Coach gave us a ton of rest during the 4x175 and 4x125 sets so that was *very* nice.<br><br>
400 free, 300 drill as catch, fists, "ok", DPS<br><br>
4x200 on 3:40, streamline kick to flags<br>
4x175 as 75 fast on 1:30, 100 mod on 2:00<br>
4x150 kick w/fins on 2:30 as 50 flutter, 50 dolphin, 50 flutter<br>
4x125 as 75 fast on 1:30, 50 mod on 1:15<br><br>
100 pull ez</p>
<p> </p>
<p> </p>
<p>Took a spin class last night to mix things up a bit and to stay out of the rain.  Gonna try to get outside tomorrow.</p>

 

[Stitcher]

<p>Cak,</p>
<p>Oh heck I don't keep count....</p>
<p>my watch does!</p>
<p> </p>
<p>lol</p>
<p> </p>
<p>I lose count after 4, so I have a watch that keeps track of laps.</p>
<p>It also tells me when to push off the wall.</p>
<p>Damn watch!</p>

 

[pcsronbo]

<p>2100 fishbowl</p>