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<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>11+ (?) mile combined "mild" hill/speed run early this morning for me. Workout was "loops" of a set course containing charges of a long gradual (LG) hill plus shorter steeper (SS) one:</p>
<p>o WU - 20:47</p>
<p>o LG 3:46 / Jog 2:01</p>
<p>o SS 2:06 / 4:21</p>
<p>o LG 2:41 (cut short for potty break) / 6:55 (included potty break)</p>
<p>o SS 2:06 / 4:33</p>
<p>o LG 4:01 / 1:54</p>
<p>o SS 2:10</p>
<p>o Tempo 13:19</p>
<p>o LG 4:08 (slow)</p>
<p>o CD - 6:13 home</p>
<p> </p>
<p>Great day, peeps!</p>
 

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<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/70249/wednesday-sept-22-workouts#post_1947518"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><p> </p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>11+ (?) mile combined "mild" hill/speed run early this morning for me.</p>
</div>
<p> </p>
<p>Wow and I am tired after my 55 min trail run...11 miles....whoa....nice job!</p>
<p> </p>
<p>So, yeah, 55 min on the trails at lunch...got a bit turned around and lost, so it was about 5 min longer than I planned...</p>
</div>
 

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<p>Walked all over campus exploring at lunch...90min dance class planned for later, but I'm thinking I may actually stay home and bond with my family instead. <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
 

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<p>Thor, it has all been said already.  Honestly, after reading your run, I figured that you had done enough for me as well so I considering bailing on today.  Alas, it isn't that easy.</p>
<p> </p>
<p><strong>AM: </strong> Slept in because I did 6 miles last night, finishing around 10:15PM.  I normally do a short BRICK on Wednesday mornings, but there is no way it was going to happen.  I needed sleep. </p>
<p> </p>
<p><strong>PM</strong>:  Ran 5.15 miles at lunch in 42 minutes (8:09/mile).  The first two miles were tough, really slow and tired.  I managed to pick it up for the last three-plus.</p>
<p> </p>
<p><strong>After work:</strong>  My wife hurt her ankle today at work and had to leave her car at the office (she is doing OK now, still awaiting a call from her following her doctors appointment).  I am going to hop on my bike and ride over to pick up her car, about a 20 mile ride, once I get home.  As I said above, I was supposed to do my standard BRICK today, but it just isn't going to happen, too many things popping up. </p>
<p> </p>
<p>Have a happy day all!</p>
 

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Discussion Starter · #9 ·
<p> </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/70249/wednesday-sept-22-workouts#post_1947580"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>You are a beast, Thor.</p>
<p> </p>
<p>4-mile lunchtime run for me, plus masters swim this evening.</p>
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<p>Thanks, man. My running has been going very well lately. Unfortunately the "chronic" sciatic issues are coming back. Totally manageable at this point, but back they are coming. I've been trying to change things up in the last few seasons so that it stays fun and challenging. I would love to go back to the track for traditional speed work, but honestly I feel like... been there done that... even though I could benefit greatly by doing more quality speed as opposed to hills and speed. But I'm enjoying running hills to build overall strength. And I can really tell the difference when I'm running gradual hills, especially when well rested. I freak'n demolish them! My legs are strong, the bands flexing and tightening in harmony with each stride. Not so much on steep hills. But it's coming around.</p>
<p> </p>
<p>And hey, nice double for you today!<br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>miles99999</strong> <a href="/forum/thread/70249/wednesday-sept-22-workouts#post_1947700"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Thor, it has all been said already.  Honestly, after reading your run, I figured that you had done enough for me as well so I considering bailing on today.  Alas, it isn't that easy.</p>
<p> </p>
<p><strong>AM: </strong> Slept in because I did 6 miles last night, finishing around 10:15PM.  I normally do a short BRICK on Wednesday mornings, but there is no way it was going to happen.  I needed sleep. </p>
<p> </p>
<p><strong>PM</strong>:  Ran 5.15 miles at lunch in 42 minutes (8:09/mile).  The first two miles were tough, really slow and tired.  I managed to pick it up for the last three-plus.</p>
<p> </p>
<p><strong>After work:</strong>  My wife hurt her ankle today at work and had to leave her car at the office (she is doing OK now, still awaiting a call from her following her doctors appointment).  I am going to hop on my bike and ride over to pick up her car, about a 20 mile ride, once I get home.  As I said above, I was supposed to do my standard BRICK today, but it just isn't going to happen, too many things popping up. </p>
<p> </p>
<p>Have a happy day all!</p>
</div>
</div>
<p> </p>
<p>Thanks, man. I'm feeling pretty strong on the run lately. Not fast as in my fastest, but that's what happens when you've been at it for so long like I have. The only way for me to get fast is to do the proper speed work on the track. But although I may not be at my fastest, I'm not far off; but one thing I am is at my strongest. Which should bode well next spring when I attempt to layer in the more proper speed. My hill/speed workouts are soon coming to an end, as I have my target races coming up shortly. The idea for me was to use this season to build strength, as in speed strength, so that running conversational pace would feel so easy that, without proper training for an ultra, I should be able to run that pace for duration of an ultra. I try to keep workouts fun even if I would be better served speedwise doing something other. A nice compromise.<br>
 </p>
<p>No worries for you on the workout, but nice job in getting in what you could. As for the workout, you don't need it, not after nailing so many awesome ones over the months -- dating back to at least March if I'm remembering correctly!</p>
 

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Discussion Starter · #10 ·
<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>zojmn151</strong> <a href="/forum/thread/70249/wednesday-sept-22-workouts#post_1947653"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p><span>Quote:</span></p>
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<p><br><br>
Nice job on the trail run. Running trails is hard. And often slow. You done well. So no selling yourself short. In fact, I've been doing these workouts (hills/speed -- building strength) so that I can (hopefully) run trails at an easy pace for a very long time without ever running a really long time on them. We'll see how my little experiment works! <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
 

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<p>Hi all,</p>
<p> </p>
<p>2 mile run at lunchtime on the treadmill, then 1 mile walk and 20 minutes of stretching.  Oh, and 10 minutes of rowing.  Feeling good now, but tired!</p>
<p>I had to work 9-1 and then come back and work 5-9, so it's a really long day away from home.</p>
<p> </p>
<p>Susan</p>
<p> </p>
 

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<p>Bike commute today for me....that works out to about a 50 minute ride.....somewhere in the neighborhood of 15-17 miles.</p>
<p>The route is getting not so much easier, but less hard.  There's only one hill that I consistently have to concentrate and work to get up it right now.  I like that progress!</p>
<p>My hair still gets stupid sweaty, especially the bangs, but there's not much I can do about that when it's 80 degrees to start with. </p>
<p> </p>
<p>Then, master's swim @ lunch.</p>
<p> </p>
<p>2900 meters long course.</p>
<p> </p>
<p>200 SKIPS</p>
<p> </p>
<p>200 kick w/ fins</p>
<p>2 x</p>
<p>6 x 50 barefoot kick as (ez/fast; fast/ez; fast)</p>
<p>200</p>
<p>2x</p>
<p>6 x 50</p>
<p>200</p>
<p>all r:20</p>
<p> </p>
<p>3x</p>
<p>100 holding paddles</p>
<p>2 x</p>
<p>2 x 50 (ez; fast)</p>
<p>all r:20</p>
 

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<p>Wanted to post today because it was an interesting/frustrating day.</p>
<p>Last week, I was going on a typical Wed (my day off)  bike route, ~ 50 miles through Harvard (Mass not Univ), which is very hilly.  About 15 miles in, I broke my chain and had to call my wife from work to fetch me. I had a 9 speed chain at home, which sort of works with my 10 speed cassette.  It did work well, getting 165 commuting miles to and from work Fri, Sat, Sun and Monday.</p>
<p>Today, I attempted the same route.  This time, I made it 17 miles before my chain snapped.  #&?!!</p>
<p>Another call to my wife.  This time she dropped me off at the local bike shop, where they intaled a proper chain.  So, third time's a charm, I finally rode the route, totalling ~ 65 miles.</p>
<p>Then a quick swim, 500 warm up, and then 15 x 100 with 10 sec rest between, ave ~ 1:32.  I would have done more, but enough is enough.</p>
<p>Besides, I needed to get home to prepare a special dinner for my savior/wife.  She earned it.</p>
<p> </p>
<p>Thor, what are your upcoming races ???</p>
<p>I'm doing a half-marathon in Wilmington this Sunday, practically in your backyard.</p>
 

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<p>Insanity Pure Cardio this morning.  I was supposed to do Pure Abs too but I ran out of time.  Masters swim this evening.  2900 m of fun plus 5 minutes of vertical kicking.  Main set was 2x thru:  400 steady, 3x100 fast on 1:50, 100 ez.  Was holding 1:41 or so on the 100s.</p>
 

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Great workouts everyone. You are really kicking the card insanity, Kitkat! And some superfast 100s also! Nice work.<br><br>
Treadmill run at the Y for me, 40 minutes tempo, 4.5 miles. Then got Eli in the pool for his first swim. He loved the water!
 

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<p>nada for me, I am still recovering from a cold I think and more importantly, forgot my swim gear in my rush to get out supa early for work so I was screwed. Letting it go...</p>
 

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<p>2000 yards of stroke-work in the pool.. it was fun.. <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"> getting better. </p>
 
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