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On March 21, 1965, more than 3,000 civil rights demonstrators led by the Rev. Martin Luther King Jr. began their march from Selma to Montgomery, Ala.<br><br>
Started a bit late but I got a 2,400y lap swim as...
<ul><li>1,200y Forrest Gump warm-up</li>
<li>300y Pull Buoy</li>
<li>300y swim up, drill back (2x l, r, catch cup)</li>
<li>200y flippers</li>
<li>4x 50y on 1:15 (52!!!!, 52, 54, 53)</li>
<li>200y cool-down</li>
</ul>
New PR for 50 yards! Twice!!! Woohoooo!!!<br><br>
Have a dream tri-peeps!
 

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WTG, John!<br>
Have a good time, Alicia!!!<br><br>
2100m swim this morning. I was fighting against water so cut it short. Enjoy your long weekend!!
 

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Happy Friday!!!<br><br>
easy swim after work followed by my favorite cool down: playing with my 'nephew' on the water slides at Lifetime Fitness!!!! Weeeeee!!
 

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Awesome start to the morning with those rather speedy 50's, Lord John, Oh King Oven Stuffer!<br><br>
em: Glad you're feeling better. Hope you guys can make it tomorrow. No obligation if not. You gotta see the bib numbers I got! The Ironmate crafted a bib, and last night I cut 'em all up and punched holes in them. Now, I realize I might be among the few wearing one, but hey, it's all good. Already got one hanging beside my Trainer! Too bad you won't be there for the early shift, because I dug out a BAF for the National Anthem! That's BAF as in Big Ass Flag.<br><br>
RonBo: Right to you for listening to your body, or maybe your mind, or maybe both or whatever yesterday... force too many of those and they'll force you.<br><br>
Me...<br><br>
3 mile easy run early this very blustery morning.<br><br>
My heart is fluttering I'm so damn excited! Stag Run, here we come!
 

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Added 2 min to trainer session reaching 35 min with 25 minutes of moderate to high intensity in 53-21 to 53-12. Then did slow 1 mile treadmill run. Hoping for pool tonite.
 

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Fishbowl for me this morning. 5min WU, MS 500, 300, 200, 200, 100, CD 700. 58:something. I certainly was feeling Wednesday's killer session with my coach!<br><br>
I took my bike to the gym but decided not to ride. I didn't sleep well last night. It was still dark. ANd I just plain didn't feel like riding!
 

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Great workouts thus far. Surprisingly, the pool was open today (most things are shut up tight as a drum here in ultra-Catholic Bavaria), so I got my swim in. Lots of single-arm swimming for me, which was pretty brutal. Workout was:<br>
400 w/u<br>
4x (25 Right arm, 25 Left Arm, 50 Swim)<br>
2 x 50 Moderate<br>
4 x (25 Right arm, 25 Left arm, 50 Swim)<br>
2 x 50 Fast<br>
4 x 50 kick<br>
200 c/d.<br>
Total: 1800m<br><br>
Probably do some yoga later on tonight.
 

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Fantastic 4 miler today. 1 more long run tomorow then its taper time. I think i am trained right because i feel like i need a rest.
 

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Might make it a 2nd rest day, not sure yet. All this driving to Seattle and back has left me yearning for a little family/wife time. Got to keep this stuff in perspective, right?<br><br>
OTOH, if everyone crashes early and I'm still wide awake, the gym is just a mile away.
 

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1800 yds in the pool this morning. I broke it up into increments of 400 and then a cd of 200 because I seem to be mathmatically challenged today.<br>
It must be Friday....<br><br>
Have a great weekend tri-peeps!!
 

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Should go running, but got suckered into playing old man hoops again - just too much fun, plus I could get blown away out there (even with my excess winter flab).<br><br>
Reg.
 

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Well, again, haven't been around in a while. I had my foot surgery (to repair hallux limitus and spurring) on Wednesday, and now I have this beautiful boot for six weeks:<br><img alt="" src="http://www.bcfootandankle.com/images/walkboot.jpg" style="border:0px solid;"><br><br>
Doc says I'll be running after 8-10 weeks, but I can get in the pool as soon as the stitches come out - yahoo!
 

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Unplanned rest day - take out Mexican food last night made me sick <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Much better by morning, but I thought it would be best to stay out of the pool <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"><br><br>
I'll be that much more geared up for the 10-miler with the running group tomorrow morning!
 

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10 mile run this morning as well as a salute fly past and a bit of singing for Mr Ironboy Thor<br><br>
Not sure if I will get to post or log in after today but if not I will have a Ski report when I get back Have a great weekend and week<br><br>
Neil
 

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oh, we're in... and hopefully for next year's Anniversary Run we will be there for the early shift.<br><br>
ouch.. hope you heal quickly. I have HL and probably should go to a doctor for a new discussion now that I run (last time the conversation pretty much consisted of "stop wearing heels"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">. How bad was the surgery? Can I bug you over PM about it?<br><br>
off to the pool tonight for a long swim and some VRAA bonus points.<br><br>
thing I learned today: don't lift when you are pissed off.<br><br>
we got kicked off the spin bikes at the gym last night (since they are only allowed to be used during class time.... and yeah, due to my commute and the sucky bally's schedule I can only ever make spin class on the weekend) by the perky-yet-cranky fitness director. I was still pissed off when I got home, so I decided to lift. let's just say that while taking it out on the weights is all good, I'm a bit sore today.
 

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2700 yards in the pool (i think)<br>
1500 easy (500 arm drill)<br>
1x200 easy<br>
2x100 medium<br>
4x50 sprint<br>
1x200 easy<br>
8x25 hard sprint<br>
cool down (don't remember how many laps - didn't count these)<br><br>
is that 2700? I may have forgotten something in there.
 

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jenotter--bummer about your foot! How are you managing with the otter pups? And don't you owe us some recent photos???<br><br>
em--the spin bikes at my gym are only for spin class, too. They have three classes/week, and all at stupid times. I mean, what normal person can take a 9am class during the week? Oh, but they have great stationary bikes in the cardio room! Psshhtttt--NO THANKS!!!
 

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Great workouts everyone!<br><br>
Cool avatar Bannon!<br><br>
Long swim: 4000yards<br>
WU 200swim/200kos/200pull<br>
30 x 100 @ 1:45. I struggled a bit during the first 1000, but then picked it up. I would come in anywhere in the high 1:30s to low 1:40s, so not much rest on some, but felt strong nonetheless, good confidence swim.<br>
CD: 400pull<br><br>
Run right after the swim: 3.85 miles, 30min, (7:47pace) legs felt great! Can't wait to start vacation next Thursday!
 

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first she tried to tell us that it was because they were concerned people might hurt themselves, what with the complicated setup and the flywheel and all. when I suggested a quick training class to give people a tag to hang on their bike showing that they were a trained user, I got the super dismissive "that won't work"... turns out really it's that they are expensive and they don't want to pay to maintain them under full gym use.<br><br>
there are THREE upright stationary bikes in the cardio area, and like 12 recumbents... and they all suck. most of them don't even have toe straps, forget about clipless pedals.<br><br>
(I will say that the expression on the fitness directors face was priceless when we were talking about this... AdCo brought up the sucky pedals, and I said, yeah, if all I can do is push I might as well just get on the stairmaster since it's not really riding. I think her head exploded.)
 
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