[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>All: Anybody have a coupon code to any online shop with shoes such as RW?</p>
<p> </p>
<p>Rog: Crap, man... very sorry to hear. Good news is that the market is far better this time around. Hope you land something soon.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>7 mile tune-up run early this morning:</p>
<p>o WU - 2 mile quick jog to track</p>
<p>o 2 x 1 mile @ ~6:00 w/1 lap recovery</p>
<p>o 4 x 100 yard sprinter strides w/100 yard recovery</p>
<p>o CD - 2 mile job home</p>
<p> </p>
<p>Great day, hooligans!</p>

 

[Muffin Queen]

<p>Swim at lunch for me today.  2300 in total on the plan.</p>
<p> </p>
<p>Dessert wine and chocloate tour after work with the hubster.  Taking it easy since 14 mile run on plan for tomorrow a.m.</p>
<p> </p>
<p>Have a great day!! </p>

 

[master_of_none]

<p>one advantage to current situation is that I can stay at hockey for the full skate, so stayed until 8:30 this morning.  Good skate.  Before the skate took pump class at the Y whihc was good.</p>
<p> </p>

 

[donskiman]

<p>Basic daily run after work. At least by then the ice had melted off the roads. Not that it made much difference as slow as I ran today.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>39m 44s - 4.15 miles - 09m 34s/Mi<br><br>
4:00 PM<br><br><br>
Equipment: Saucony Kinvara 2<br><br>
Cold/upper 20s - Sunny and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short very easy effort run. Bruised ribs still hurting and I felt lethargic. Stretching afterward.</p>

 

[em73]

<p>stability exercises, followed by an hour on the trainer.</p>

 

[Yo Sake]

<p>Thor - not sure if this is still valid.  At kellysrunningwarehouse.com, KR11901E</p>
<p> </p>
<p>With DH, hit the singletrack, my home course.  This is only the second ride since the accident and this course is much more technical than the last week's green trail.  Leaves were on the full force on the ground and I was quite chicken on every downhills.... about 20min to the trail, slow huffing puffing ride in the woods almost 40min. and home.  DH went for another loop.  He is racing the infamous Iceman this Sat.  Wish I could be there (either cheering or racing)... </p>
<p> </p>
<p>Then 4 mile run on the dead legs as the sun was going down.</p>

 

[pcsronbo]

<p>masters swim tonight, they toook it easy, only 2700</p>

 

[cak73]

<p>Thor...some shoes at Saucony online are 40% off...</p>
<p> </p>
<p> </p>
<p>Had the most gentle 3200y at late morning masters swim that I've had in a few weeks so I went for a run (4.6mi) in the evening because I felt like it.</p>
<p>I really need to stop avoiding the trainer...</p>
<p> </p>
<p> </p>
<p>400 as 75 free, 25 fl/ba/br/fr; 200 drill; 200 kick as front/back/side/side by 25</p>
<p> </p>
<p>15x50 on 1:00 as odd breathe every 5, even DPS</p>
<p>10x50 on 1:00 as odd fist/"OK" fingers, even build</p>
<p>5x50 on 1:00 descend 58 to :44)</p>
<p>300 on 6:30 (6:05)</p>
<p>300 on 6:00 (5:50)</p>
<p>300 on 5:30 (5:20)</p>

 

[AdCo]

<p>1 hour of intervals on the trainer with Moco and my friend Kim.  did 15min w/u, then 6x 3min wiht 2 min rest intervals. going fairly hard.  felt good,but a long way til next sept  </p>