[Thor]

<p>Good morning, TEAM!</p>
<p> </p>
<p>mrscoby: "re: your pacing intervals faster this week than last" - Often what happens to me when I do certain runs is that I feel ragged and not all that efficient and fast. But when I get back to look at splits, it is then when I realize that the less-than-ideal feelings were exactly because I was running that much harder -- though it just didn't seem like I was moving quicker. Happens far often than not. Maybe the same was for you yesterday.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>7.5 mile tune-up run with some speed early this morning:</p>
<p>o WU - 2 mile jog to track</p>
<p>o 2 x 1 mile (6:01, 6:02) w/1 lap recovery jog</p>
<p>o 8 x 100 yard Usain Bolt Strides (all out, focus on form and using my arms)</p>
<p>o CD - 2- mile jog home</p>
<p> </p>
<p>Great day, gang!</p>

 

[Muffin Queen]

<p>Swim at lunch for me today for 2300.  After this 1 more pool swim before heading out west.  Strength work tonight with Heather.</p>
<p> </p>
<p>Have a great day everyone!  Enjoy the beautiful weather here in the NE area.</p>

 

[SpartyGirl]

<p>2.5 hours of dance rehearsal tonight, choreography isn't going to be too tough (supposedly) so now sure how this will equate to a good hard workout...but it still counts. </p>
<p> </p>
<p> </p>

 

[Alaska Mike]

<p>2500m swim.  I think that's the first time in the water in like a month.  Felt like it.</p>
<p> </p>
<p>Mike</p>

 

[zojmn151]

<p>45 min trail run in the beautiful weather here in Central MA!  Loved it!</p>

 

[donskiman]

<p>Daily run after work. Was able to run faster for the first time since I hurt my ribs. Kept it short. May run longer tomorrow.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>35m 14s - 4.08 miles - 08m 38s/Mi<br><br>
3:40 PM<br><br><br>
Equipment: Saucony Kinvara 2<br><br>
Cool/low 40s - Sunny and windy. Crawford/Grinnell/Bradley to Wageman trail to Grinnell/Crawford/Upton home. Short progression run, close to race pace near the end. Still wearing the rib belt, but feeling better. Stretching afterward.</p>

 

[Yo Sake]

<p>7miles on a windy day.  I have been debating whether or not I should start some kind of speed workouts....I am almost feeling 'afraid' of resuming them because, well they are hard.  I have been running at a similar effort level for about 4 weeks now.  Getting a bit bored.  Still trying to get back where I was before the time off.  Getting faster at the same effort level, but doesn't feel like it is getting easier.  Running 6-7miles every day gives me flat legs (in addition to MTBking and swimming) - no hard/easy rythm.  At this point, it feels like it is the right thing to do just build up the base to maybe 50mpw before starting a structured schedule.  Haven't really thought throughly about my plan, but I am doing a marathon sometime late March/early April. About 18wks after Thanksgiving weekend.  18weeks is a long time to focus on a specific race (to me).  Based on experiences, 15wks or so probably would work better for me.  Especially if I build my base to 50mpw before following a plan, maybe even 12weeks will be better.  Not sure.  I want to run better than 3;40 this time, big goal being 3:35 (3:42 in Boston in 2011).  Any advice/suggestions would be appreciated. Maybe I should start a Spring marathon thread or something.</p>
<p> </p>
<p>30min strength workouts done as well.   </p>
<p> </p>
<p> </p>

 

[regiolanthe]

<p>17 mile ride at lunch - could be the last of this sweet spot of New England weather.</p>
<p> </p>
<p>geo.</p>

 

[1Topodope]

<p>Hi Folks!</p>
<p> </p>
<p>Taught a 30-min spin class this morning, followed by an hour on the trainer with WU and leg drills this afternoon, followed by Masters swim tonight.  Stick a fork in me!</p>

 

[AdCo]

<p>1:10 on the trainer.</p>

 

[pcsronbo]

<p>Fly to florida for conference no workout possible because when inarrived i crashed and slept almost 3hrs. Apparently i needed it</p>