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On this day in 1812 Massachusetts governor Elbridge Gerry "<a href="http://en.wikipedia.org/wiki/Gerrymandering" target="_blank">gerrymanders</a>" for the first time - the phrase being a combination of his name and "salamander", the shape of the redistricted area designed for political leverage.<br><br>
A bit of a slow start this morning but got to the pool for 1600 yards as...
<ul><li>200y warm-up</li>
<li>250y hard push</li>
<li>450y pull buoy</li>
<li>150y flippers</li>
<li>300y drill up, swim back</li>
<li>250y cool-down</li>
</ul>
Survived.<br><br>
Name your lizards tri-peeps!
 

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Cool factoid!<br><br>
Rest day for me. I'm not doing much more than school, laundry, and grocery shopping. Oh, and cleaning up the can of soda that I left in my van overnight. Guess it kinda froze and exploded...
 

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50 minute spin on the trainer. 5 minutes at increasingly harder gear and then back down. Didn't have a training DVD to watch, but I did have the Kinks blaring in the background which helped.<br><br>
Short lifting session at the Y later this afternoon. I still have to weigh in from last week. I keep forgetting.
 

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3100 yards at the pool in a lane with people way to fast for me. I've earned my giant bowl of oatmeal this morning <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Later some yoga!
 

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I put in just under 7 with 4 X 800 meter sprints will 200 recovery. Goal was 2:45 - 2:50. My times were: 2:44 - 2:49 - 2:52 - 2:51.<br><br>
Happy training all.
 

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2500yd swim this morning:<br>
500 warmup,<br>
400 drills,<br>
10x100 on :20 rest (1:29.22 avg),<br>
4x50 on :10 rest (43.23 avg),<br>
400 cooldown.<br>
Still keeping my pace slow enough to maintain 3 stroke breathing throughout the entire swim. I'm excited to see what happens when I let go and start pushing a few sets as I'm getting closer to my original 2 stroke pace. Currently, I'm 8-9 sec/100 slower. When I started this 3 stroke focus 3 weeks ago, I was about 20 seconds slower. The way I see it, when I want to go fast, I should be able to maintain the speed longer since I'll be getting more oxygen from going back to 2 stroke for speed and race conditions.<br><br>
45 min fartlek run this afternoon.<br><br>
Great workouts to all!!
 

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7.75 mi on the dreadmill in 1 hr.<br>
2.5 min @ 8:20 min/mi<br>
12.5 min @ 8:00 min/mi<br>
45 min @ 7:35 min/mi, HR ranged between 138-140 which is right at z1/z2<br>
8 x 25 sec strides with walk lap recovery on indoor track<br><br>
1 hr weights and core work.<br><br>
Heavy load last week:<br><br>
5000m swim (2:00)<br>
84.9 mi bike (5:00)<br>
60.1 mi run (7:46)<br>
1:45 weights and core exercises<br>
16:31 total<br><br>
Have a great week everyone!<br><br>
Mike
 

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After an amazing evening last night of wedding planning, fine wine, more planning, even more wine, and a top-flight dinner carved by none other than my town's finest chef, followed by more wine, it was a slow and very sluggish start to this fine Monday.<br><br>
LRR: Awesome time last evening. It was fun, it was productive... Thank you!<br><br>
Me...<br><br>
4 mile run a little later than usual early this morning. Temperatures were easily below 10F (my gauge, which is usually high, read 7F) with 40 mph gusts that cut through any layer of clothing. As tough as it was, it was not so strong as to cut through my will. But by the time I got back, it was way too late to head to the Y for a swim. Sorry LRR!<br><br>
Maybe a swim later tonight, or maybe not.<br><br>
Rock your Monday, Tri-peeps!
 

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Trainer session for me toda -should be 120 mins but will probably only be able to fit in 60 - Boys off on midterm so lots of other things to do to take up the day - they have demanded going to pool for "At least 2 Hours" so I will get some laps in but not many - too busy palying pool tag<br><br>
Have a great monday folks<br><br>
Neil
 

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Supposed to run 10 miles today. The winds have eased a bit (last night they were so strong I had the feeling DW will wake me up in the morning and say "I've got a feeling we're not in New Jersey anymore". But currently it's still 1 deg wind chill and it's not gonna go over 15 today... So, to run or not to run? Tomorrow it will be the same, but with snow.<br><br>
4BM: ouch, exploding soda cans in the van are not fun...
 

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Weekend report. Friday is swim night did 400 yard warmup then 3x 100 yards at 1:52-1:56 with 50 yd breaststroke as rest. First time under 2 since starting swimming so I was happy. Sat did 2 mile easy hills on treadmill. Sun 5 mile run at 9 min/mile with one 8:30 thrown in for fun. First 2 miles was in snow testing my yak trax. Tonite is bike night.<br>
Thor congrats on the run I would not have braved the elements this am.
 

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Yesterday I was well on my way to a completely knee-pain-free day, but just couldn't sit still and headed to the gym for a pre-dinner workout. Planned on 20 min of elliptical, but the left knee started to complain after 10, so I switched to the stationary bike for 10 min of easy spinning. Then did 1200 yards or so in the pool. Knee was a tad sore for an hour or two after, but was good by bedtime.<br><br>
Today both knees are happy, and the bonus is that it's a swim day, so they should have a pretty good life today. Wonder if I'll get 15 min on the bike tomorrow...?? That would be encouraging. I won't push it, though. I figure I've got all of February to get back in the saddle for realz. My A races are late season.<br><br>
Re-define your boundaries, Peeps!
 

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You talkin' to me? <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> Our running club is "Team Red Lizard". <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
OK, back to the serious business of a planned REST day.<br><br>
Happy Monday tripeeps!
 

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45 min X-country ski survival at lunch (too icy/hard for any effective glide); hopefully 30 mins in pool after work.<br><br>
Reg.
 

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Really? That sucks - do you have another master's group? I find that mine has kicked my arse into some serious swimming shape this winter. Now if I could only find someone to do that to my biking and running....
 
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