[xflbk43]

1848 - For the first time in recorded history, <a href="http://www.infoplease.com/ce6/us/A0835554.html" target="_blank"><span style="color:#0000FF;">Niagara Falls</span></a> stopped flowing. An ice jam in the Niagara River above the rim of the falls caused the water to stop.<br><br>
Brick for me this morning. 1hr trainer ride followed by bundling up and heading out into the 27 degree temps for a 20 min Z2 run of 2.32 miles. Nothing more today.<br><br>
Great workouts to all!

 

[juliemboyle]

90 minutes oif tough love with CT...........tired now! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[em73]

70 minutes of a pretty brutal spin class (added a long warmup). lots of hills. legs are now completely dead.<br><br>
after we do some work around the house (installing fake hardwood in our back hall) then we get to go for our bike fitting. Any words of wisdom?

 

[Thor]

Busy day in store for me.<br><br>
Monica: Great job on the spin class. You are seriously making some amazing strides all around. You can see it in the energy you exude. I should know. Because I saw it firsthand last weekend. Keep up the good work.<br><br>
Tough morning for me...<br><br>
1:45 Trainer session, longest of season in base build:<br>
o WU - 20 min<br>
o 9 x 6' G6 (53x15?) w/4' honest recovery - G5 (53x14) is normal<br>
Pushed a rather healthy 302W on average. Focused on staying smooth while not pushing too-too hard but rather steady and strong.<br>
Neil will love this: So I read on the Trainer. I do. From start to finish. Today's reading material came to me a few days ago in the form a letter from England. The letter was from Tottenham Hotspur Football Club. Inside were match tickets (Neil, you ROCK!!!) AND a few charity old gameday programs. I spent the entire 1:45 reading them all. Fun.<br>
Followed immediately by...<br><br>
3 mile brick run. Legs felt strong, pace was good, but I'm not reaching the edge of my training time period where I need to focus more on nutrition than I do for shorter workouts. I've got the hydration nailed. But when I'm doing a workout less than 1:45 total (bike and run), all I do is gobble throughout the workout a large banana. Not enough for those workouts beyond. My pace didn't falter, but I know my recovery will be more than I want.<br><br>
Dam those workouts, Tri-peeps!

 

[ericd256]

rest day for me i am just tracking IMCAL 70.3

 

[LookiLoo]

Good morning everyone - I went out for a little over 8 miles in 1:20 early this morning. Very cool morning after a couple of days pushing 80 degrees - it was chilly!<br><br>
Monica - Are you getting fitted for a new bike? If so, my only words of wisdom is to get on as many as you can to find out which feels best for you - are they F.I.S.T certified?

 

[jkaiser20]

Early morning swim. Terrible session, but oh well. Did a quick wu then went into a series of drills. Seemed to be going ok, then something just clicked in the wrong direction and I was like a drowning man. Did a couple 100's following that, then went home. Will be back in the water tomorrow at any rate.<br><br>
The sun is out and the temps are in the low 50's, so I hit the road on the MTB for an hour at a 16MPH pace. Felt nice to be out and not on the trainer. Time to swap out the road bike trainer tire for a real tire and get ready to do some biking.<br><br>
Enjoy all.

 

[Thor]

Amen. And great attitude on the swim. Go get 'em next time. Not all workouts can be grand or even great or even mediocre.

 

[Stitcher]

2 hr ride, that turned into 2.5 hrs due to the time "there and back."<br><br>
then 20 min run.<br>
ugh!<br>
Missed on the nutrition, I think.<br><br>
Heavy running legs.

 

[Yo Sake]

Still chilly but a beautiful morning here in MI. 6 miles including a 5K race. Won masters but not too happy with the time, 7:10pace whatever that amounts to. Legs were trashed after a mere 1 mile - split was like 6:45, 7:15, 7:2x.... None of my excuses (still in the middle of 40mpw, leg strengthening workouts/yoga a few days ago, etc) explains the heavy legs. Oh, well. It is what it is. Life continues.<br><br>
Enjoy your day!!

 

[Kate60]

2.15 hours on the trainer, last scheduled indoor ride. Now I have to get bike ready for outside and get my road legs working. I am looking forward to it.

 

[LookiLoo]

I'd say that <i>is</i> a beautiful morning - congratulations!!!!

 

[BethR]

Nice job on the masters win, Yoshiko! Great run. I went out for 6.5 miles - was scheduled to do 8, but it was incredibly hilly and I wasn't up for combining the hill workout and long run in one.<br><br>
I didn't sleep well last night because I was too excited - I'm in the process of buying a new road bike!!!! Found it on roadbikereviews.com classifieds, and I'm finalizing payment and shipping today. Very excited. I'll post pics and more about it when it's final. I don't want to jinx the deal!<br><br>
Thor, congrats on selling your house. Way to get that monkey off your back! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[niemsco]

5 hour 17 minute ride, nearly a 100 miles. I ran out of water at 5hr and decided to head back to the hotel. It was low 80s and humid. I figure that was good enough. Ate two cliff bars a bunch of gels and lots of water. I also had a camelback but it was just a load, my back was aching for awhile so I decided to drink all that first to lighten the load.<br><br>
Then 1 hour brick run. Man it was hot, but good practice. I did ok on the run, tough to get comfortable with that heat, but finally got use to it. (Getting a good tan <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> )<br><br>
Feeling great! Looking forward to swimming in Gulf again tomorrow.<br><br>
Keep pushing and kick some arse everyone!!!

 

[VictorN]

I had to skip a planned 15 mile run today. It sucks because I was really looking forward to it and the weather is wonderful. Full explanation here:<br><br><a href="http://www.kickrunners.com/forum/showthread.php?t=25233" target="_blank">http://www.kickrunners.com/forum/showthread.php?t=25233</a>

 

[kristine25]

I usually don't post on this thread unless I have done something out of the ordinary.<br><br>
Well, today I got totally LOST on my long run. Went with a friend and our plan was to run to this local breakfast shop where our DH's and our kids were to meet us for breakfast. We were doing some trail running (mostly mountain biking trails) and just ended up getting lost. Finally we ran into a biker and yelled for help after wondering for over 20 minutes. The biker got us back on the main trail and out to the main highway which is what we were trying to find. Both of our DH's reminded us to bring our cell phones with us but neither one of us wanted to run with one so we didn't. Our DH's were first worried, than mad when we showed up over 30 minutes late to breakfast and they found out we didn't have our cell phones.<br><br>
Funny thing, I wore DH's new Garmin and when I got home he plugged it in. We really ran around in circles a lot and a 7 mile planned run turned into just over 8.<br><br>
Moral of the story, bring your cell phone!!

 

[4boysmom]

Ho hum, so Yoshiko wins a race. Yawn............<br><br>
Solo ride for me this afternoon. Sunny, but still chilly and WINDY! As much as I enjoy riding with my son, it was good to get out there and ride like I wanted to and not have to worry about anyone else. 32m, 2:02, 15.9mph. Dead even splits.

 

[pcsronbo]

90min @ 7.8 mile run for me. First 46minutes sucked, rest were great. Fartlet day, so 60min w/up and then 30min of 90s fast, 90s slow repeat. I love these workouts as I FEEL the strength and power still in me, it's a confidence builder. Especially when the first 46minutes sucks...

 

[Dougie Fresh]

It was a good day.<br><br>
1200y swim<br>
- 6x50y wu/drills<br>
- 8x100y on 3:00 (2:14-2:20) w/ tip & thumb drills<br>
- 100y cd<br><br>
4.25mi TM run w/ middle 2mi pyramid building from 6.0mph to 6.8mph for the first mile then reverse for the 2nd mi as kind of a tempo interval to keep from getting too bored. HR at peak (8:40/mi) was only 154.<br><br>
30min yoga/stretch.<br><br>
Can you tell DW had the kids at a b-day party this afternoon and that I have a free pass to the gym that expires Tuesday? I took full advantage!

 

[SpartyGirl]

Yippee for Yoshiko! You are one speedy lady!<br><br>
Quick 1500m in the pool at lunch, 1:30 trainer ride that I just finished. Go Tar Heels!