[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Julie: Sorry for your loss.</p>
<p> </p>
<p>Not really a workout for me (nothing performance-wise gained), but I got out...</p>
<p> </p>
<p>4 mile run early this morning. Chose a random route for some exploration. Cool morning. Lots of kids by the bus stop.</p>
<p> </p>
<p>Make it a great day!</p>

 

[Alaska Mike]

<p>I'm back up north, in a new job, but I've only changed companies and moved over one office.  So not that much of a change.</p>
<p> </p>
<p>Anywhoo, back on the dreadmill.  Cadence work today.</p>
<p> </p>
<p>15 min WU</p>
<p>2 x 3 min @ marathon pace (6:53 min/mi) w/1 min recovery - record cadence</p>
<p>3 x 10 min (5 min @ mp cadence +2, 5 min @ mp cadence + 4) with 1 min recovery</p>
<p>CD</p>
<p> </p>
<p>MP cadence was 88 both times.</p>
<p>Did the intervals at 91, 94 then 91, 95 then 91, 95.  Since I was doing these on the treadmill and my pace was steady I found I was having to shorten my stride when I increased my cadence.  In the past I've found that my MP cadence was 90 and it would go as high as 94 during tempo work.</p>
<p> </p>
<p>Happy humpday everyone!</p>
<p> </p>
<p>Mike</p>

 

[Muffin Queen]

<p>Swim at the pool tonight for me since I see the rheumatologist this afternoon.</p>
<p> </p>
<p>Julie, So sorry for your loss.</p>
<p> </p>
<p>Have a great day everyone!</p>

 

[ksurp]

<p>30 minute run yesterday. Still having a hard time developing a workout routine given how busy I've been at work.</p>
<p>No wo today due to a 4 hour class tonight.</p>

 

[juliemboyle]

<p>Shoulders & Arms P90X</p>
<p> </p>
<p>Would also like to through in a nice long walk.</p>

 

[cak73]

<p>Swam 3250y this morning...<br><br>
600 as 75 free, 25 no free</p>
<p>200 as 50 drill, 50 kick</p>
<p> </p>
<p>16x50 on 1:10 as odd free DPS, even drill/stroke IM order<br>
16x100 on 2:05 as odd free, even IM</p>
<p><br>
50 ez</p>

 

[MBannon]

<p>Some sort of run after work, distance dependent on how the ankle/shin tendons are feeling.</p>
<p> </p>
<p>Weights and swim later this evening.</p>
<p> </p>
<p>Pretty typical Wednesday.</p>
<p> </p>

 

[regiolanthe]

<p>Just a nice 50+ minute walk in the woods at lunch.</p>
<p> </p>
<p>Geo.</p>

 

[donskiman]

<p>Basic daily run today after work. A day off work tomorrow and I feel like I need it.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>36m 38s - 4.15 miles - 08m 50s/Mi<br><br>
4:00 PM <br><br>
Equipment: Brooks Launch 05/11<br><br>
Warm/mid 60s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy effort. Stretching afterward.</p>

 

[Yo Sake]

<p>A walk does a lot to our soul.  Especially on a beaiful fall day.  Hugs to Julie.</p>
<p> </p>
<p>1400m swim!  Yay a *real* (though slow) swim!!  First time in almost 4 weeks.  My neck was so sore from reading in a funny position for many hours for the last few days.  So I went to see my massage therapist.  He also loosed up my shoulder/side area which might be affected by the rib injury.  I am not sure that did the trick or not, but I was able to swim with no pain, except the fact I couldn't move my neck to the side to breathe so I used snorkel and also that the flip turn hurt my rib.  I am going to try a run again tomorrow... wish me luck.  I am still having a small hope that I could pace DH in his Detroit marathon, for the last several miles.  The last few years I did pace him for the second half... he is so bummed I wouldn't be able to do....  </p>

 

[pcsronbo]

Masters<br>
3300<br>
Owie

 

[jenotter]

<p>Easy 3-miler round the neighborhood this evening. Hot and icky out...it was still 98 at 4pm today. Ugh.</p>

 

[em73]

<p>stability workout Tuesday night, short trainer ride last night.</p>
<p> </p>
<p>for the record, side plank barefoot on a slippery hotel room rug is an entirely different exercise.</p>

 

[AdCo]

<p>PT last night.. got the ok to run the Hartford 1/2 on Saturday, but was told to "use my brain". I am SO screwed.  </p>

 

[mrscoby78]

<p>4 miles in 30 minutes. </p>
<p> </p>
<p>Wasn't sure I had it in me today, but I felt really good.  The last 1.5 in the rain was pretty fun too.  May get a few hill repeats in with DD tonight...she likes to do them with me. </p>

 

[em73]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/t/75413/wednesday-oct-12-workouts#post_2016323"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>PT last night.. got the ok to run the Hartford 1/2 on Saturday, but was told to "use my brain". I am SO screwed.  </p>
</div>
</div>
<p><br>
 </p>
<p> our PT told me that "use your brain" is code for "do what you'd tell your spouse to do in the same situation"</p>

 

[cak73]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/t/75413/wednesday-oct-12-workouts#post_2016390"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p> </p>
<p> our PT told me that "use your brain" is code for "do what you'd tell your spouse to do in the same situation"</p>
</div>
</div>
<br><br><p><span><img alt="laughing4.gif" src="http://files.kickrunners.com/smilies/laughing4.gif"></span></p>