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On Feb. 1, 1960, four black college students began a sit-in protest at a lunch counter in Greensboro, N.C., where they'd been refused service.<br><br>
I hit a five year high on the scale this morning. I protest! Must. Run. Soon.<br><br>
1800 yards in the pool this morning...
<ul><li>600y warm-up</li>
<li>300y flippers</li>
<li>300y drill up (l, r, cu x2), swim back</li>
<li>300y pull buoy, middle two laps with fists</li>
<li>300y cool-down</li>
</ul>
Sit down for what's right tri-peeps!!
 

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<span style="font-size:small;">This morning at the Y I lifted then took a yoga class. The lift session was good and the class stretched me out. After that I did a T-15 in the pool and got in 725 yards. Since I need to start swimming more I decided to set a baseline. So 725 yards in 15 minutes is the base. I figure I can only get better.<br></span>
 

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...and space shuttle Comlumbia burned up in 2003.<br>
China is essentially shut down until 2/12. Chinese new year - the year of the rat.<br><br>
2500 yds today, Orapin was trying to kill me.<br><br>
Craig<br><br>
4x50 + 300 pull WU<br>
4x100<br>
400<br>
3x100<br>
300<br>
2x100<br>
200<br>
2x100<br>
200 CD<br>
I believe every lap was under 60 sec.
 

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I protest snow. I protest winter. I protest viruses. On my way to work this morning 4 inches of snow on the ground, more falling 9 inches predicted before all is said and done today. So o'dark thirty on my way to work. My little 4-door Honda decides to take an unplanned off-road expedition. I get stuck. Nice guy with a towbar and chains pulls me out after I sat there fuming for a while unable to shift/push my way out. I decide enough is enough and just go home. Fall in the driveway. Curse. Shovel the driveway because it is very wet and heavy, and I don't relish the thought of shoveling all x-amount of heavy wet snow. I'll do it in shifts.<br><br>
I started coughing at work last night. Woke up at 3:00 this morning to croak to no one in particular, "My throat hurts like hell!" Charlotte is a grumpy wench when coming down with something. As much as I wash my hands, and as much vitamin C as I take, and eat, this should not happen.<br><br>
I do at least plan to get on the bike for a while this morning. Then I'll probably drink some tea and go grumpily back to bed. Sometimes there's just nothing else worth doing. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Have a good day tri-folk.
 

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Charlotte-Can I join your protest? I made it to work. The students aren't here, the faculty aren't here...the staff-we're all here. Grrrr.<br><br>
30 minutes of running in the snow at lunch. At least that's the plan<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Well sorry your day has gone to hell Charlotte and Sparty. Personally, I wouldn't mind being at home or having some snow at the moment.<br><br>
Another rest day for me.
 

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So I get up this morning to get to the Y at 5am, and its still snowing. Its been snowing since noon yesterday. Once I got there hardly anyone was there, which was no surprise due to the weather.<br><br>
45 minute strength training, then<br><br>
75 minute masters - The masters coach didn't show up at first, but surprisingly there was 8 of us there. What a bunch of dedicated swimmers <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">. So we started doing our own thing, then he showed up and put us to work. Swam about 3000 yards, but notable set was<br><br>
3 x (4 x 100), descend each set. First four 100s I was around 1:40, second around 1:37, third set averaged around 1:35 for the first three and got 1:30 on the last (yardage pool). That's good times for me. Coach also told me that my hand entry was too high, my hand was skimming the surface when I started the catch. I focused on going deeper and it helped a lot, he said now I looked like a swimmer. I was like... oh thanks... what was I before?<br><br>
When I got out of the Y I had about 4 inches of snow on my car. I've spent the rest of time shoveling around my house, which is probably a pretty good workout.<br><br>
I'll run easy on the TM later today, working form home.<br><br>
Kick some butt everyone!
 

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Spent most of Weds puking my guts out. Can't wait for my kids to get out of elementery school. Turned one day of rest into 3 days of rest. Back on the horse tonite run? bike? swim? Nothing to aggressive I am still dehydrated.
 

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Sparty,<br><br>
I thought about you when I was listening to the local station this morning, and they were talking about all the school closings including Adrian college, Sienna Heights, Jackson Community...and on and on. They kept saying things like, "Staff does not need to report." I thought, Duh, why would they even try?!?"<br><br>
Oh. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Schools are closed here, too. Columbus public NEVER closes. We were suppsed to get a 'wintery mix' over night. I got up and saw that it just looked wet outside. Hey--I'm not getting ready to go to the gym when I can't even get out of my driveway. I'd rather go back to bed!!! So, I head to the gym. Roads seem fine. On the radio, I hear that all these schools are closed. Kinda freaked me out, thinking maybe roads really were worse than Ithough...<br><br>
Started with a swim. Working on stuff from my coaching session yesterday. Slowing things way down. Focus on form, not time/pace. Good news--my usual stroke count is around 27, 25 if I get a realllllly good push off the wall. Today, I did a 23! So maybe we're getting somewhere! Swam for 45mins.<br><br>
Changed and out for a run. I was WAY overdressed! I planned for 20* and it was almost 40*. I only found a couple slippery spots. Worst is always the decorative 'stone brick' crap that the city puts in at intersections. Slipperier than all get out when it's wet at all. It's supposed to 'beautify', but looks like crap after it starts delaminating after a good winter... Roads are not bad at all! Somewhere around 3.6 in 31:57.
 

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Started snowing yesterday. My normal 40 min drive home took me 1 hr 45 min yesterday. Still snowing this morning, about 1/3 the number of cars at my work parking lot that there normally are.<br><br>
Rest day for me. Doing a V02max run test tomorrow. Only thing on the schedule today is 20 min of core work.<br><br>
TGIF everybody!<br><br>
Mike
 

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<img alt="" src="http://images.art.com/images/PRODUCTS/large/10103000/10103932.jpg" style="border:0px solid;"><br><br>
Tuco Benedito Pacífico Juan María Ramírez - known as "The Rat"
 

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Unscheduled rest day for me. Y closed due to the snow, so no swim. Roads are covered in snow in my town and the plows can't keep up, so no run. I'd ride my bike but the garage is in the low 30's and I drip too much to bring it inside. Oh well, I'll enjoy it....maybe read a book or something. Great workouts to everyone else!!
 

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I don't think the big ones close anymore. When I was in school, we had a wicked ice storm and classes remained open though I stayed home. I heard a rumor that the last time Michigan canceled classes, a UM law student protested and sued so they don't cancel them anymore.<br><br>
5:30 AM date with Coach Troy and Hillacious.<br><br>
So I've tried both Uphill Grind and Hillacious and both are good hill workouts with very subtle differences. Uphill Grind is 15 minutes shorter but tougher and higher intensity since the focus is on the steeper hill work with different variations. Hillacious focuses more on moderate hills and rollers so you stay aerobic more. Both are great workouts but I had more fun with Hillacious since I'm digging the rolling hills set.<br><br>
And that's it for your informal Spinervals review. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> TGIF!!!!
 

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Busy day for me...<br><br>
4 mile run early this morning. Expected sloppy slush with sleet falling from the sky but was greeted with a tranquil morning that was otherwise chilly. Legs coming back to life. Felt decent enough for a hilly tempo-ish run. Followed by...<br><br>
42 lap swim in the lane next to LRR. I think he likes to use flippers, because he makes a lot of bubbles and goes really fast. Did 30 lap tempo swim :)56 sec per 50 yard) then added 12 laps of drills. The kicking on the side really helps with feel of body position. Tried a few sculling drills but just couldn't figure out what I should be doing, so I stopped. Gotta read up more on that.<br><br>
An Ear without color,<br>
Hears a Voice sing,<br>
To the eyes of valor,<br>
Sees peace reign.<br><br>
Spoken without bias,<br>
Heard only words,<br>
To See the person,<br>
That acts as one.
 

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Hobey: I love hillacious! OMG those rollers are killer! Do you think I should get uphill grind too?<br><br>
Kate: Updates on the foot please!<br><br>
Matt/LRR/Kate & any other injured.......healing vibes!<br><br>
charlotte....I would suggest a margarita but not sure if it would help with the cold? Maybe the tequila would kill any infections? LOL<br><br>
Me: I soooooooooooooooo didn't feel up to going out for my run...it is grey and depressing out.......I HATE winter....I forced myself to get dressed and go out and I am so HAPPY I did! Feeling much better now <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
GO PATRIOTS!!!!!!!!!! Go Tom & Go Randy!!! (My boyfriends <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">)
 

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Still pretending to listen to my knees...<br><br><img alt="" src="http://www.freewebs.com/mbannon/1-31-08%20013.jpg" style="border:0px solid;"><br><br>
Will probably do some weights this evening, hopefully an easy swim tomorrow morning. Think I might be back on the elliptical machine early next week, light biking toward the end of the week.<br><br>
Remember, Peeps, if the sign says you can't sit here, take a stand!
 
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