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On this day in 1984, the first Apple Macintosh goes on sale making, at least in Apple's understanding, <a href="http://www.youtube.com/watch?v=OYecfV3ubP8" target="_blank">1984 unlike 1984</a>.<br><br>
I slept in. Gym at lunch.<br><br>
Be different tri-peeps!
 

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Up early for a short swim. First time in the water in I think three weeks. Anyway, did my normal drills and a few 50's with flip turns. One flip turn was not done properly and I launched myself downwards. Didn't think I was ever going to get to the surface.<br><br>
Will get a run in later. Tomorrow I start back on my trainer work.<br><br>
-Jim
 

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Running for me tonight 800m repeats - as my local track has no lighting and there are no street lights anywhere near I will have to do my session on the road . I have a residential road that I usually run along as part of one of my routes and I measured it the other night - It is exactly 803m long and fairly flat - so that is my run route<br><br>
15 min warm up 6 x 800m 15 m cool down<br><br>
Then possibly a 45 min swim<br><br>
Neil
 

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Too sore to get my run in yesterday, hip felt better this morning so I set out for an early run again. I did what I call my neighborhood loop. Two miles very slow. It was as slick after a night of fresh snow, as it was Tuesday morning, if not moreso. I decided not to take any risks before buying yet another pair of Yak Trax on Saturday.<br><br>
So: I came home did 1 hour on the trainer instead. Intervals for 20 minutes and some one-legged drills, then some upper-body weights and calesthenics.<br><br>
I've talked to a few people whose Yak Trax never break on them. I go through at least 3 pair a season. I've even tried another brand, even more expensive, and they broke too. Has anyone here had that problem?
 

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I was going to get up and run this morning, but the -25 wind chill changed my mind. I could barely get the dog to go out for her morning walk, so you know it's cold since she loves her walks. So, I'll do a 45 min easy run this afternoon on the Y's dreadmill. Now I just need to force myself to get on the bike again. I just haven't been motivated to ride in our 40 degree garage since my wife doesn't like me dripping in the house.<br><br>
Great workouts to all!!
 

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-4 today. Thank goodness for trainers!<br><br>
90 minutes on the CT today doing long climbs. 10-15 minute climbs getting into zone 4. 5 minutes of flats inbetween climbs.<br><br>
Do some Yoga later today.
 

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I went to the pool this morning. Short workout but worked on some 50 meter speed drills. It went OK, I didn't have a goal time since this is the first I have really tried it. I did 8 x 50 meters with 30 second rest. My times were: 49.96 - 48.51 - 49.62 - 50.47 - 51.16 - 49.66 - 50.02 - 53.34. There were other people in the lane as well and sometimes I just couldn't do a flip turn, which I think might make up the difference on some of them. For the last one, I was spent and was struggling to make it to the end of the pool without drowning. 800 meters total with 200 WU / CD. I am smoked.<br><br>
I have no idea how this is in comparison to other swimmers as I am just learning to swim.<br><br>
Hope everyone has a great day.
 

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I'd say that's pretty good for a meter pool. I certainly wasn't that fast when I was starting out. I'm barely that fast now!
 

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Really had a tough time trying to decide whether to go out or stay in this morning. Temp was somewhere around -1 (or -9 if you believe the other weather web site) with wind chill down to -20. I had a slow hill run scheduled, so no reason not to go out. Just couldn't do it. After 7 years out of Alaska, I'm now officially a wuss.<br><br>
So, 7.07 mi on the dreadmill. Set my base pace on to 8:27 and put the hills program on. Adjusted the speed down as needed to keep below zone 3.<br><br>
Tonight, weight lifting session then out with DW to see 'Spirit of the Marathon'. I'm sure I'll spot myself among the 40,000 people who did the 2006 Chicago Marathon.<br><br>
Think different, tri-peeps!<br><br>
Mike
 

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2900 yds in the pool this morning....<br>
had to use backstroke starts for one set...<br>
really, not a very pretty sight. The pool I swim in in the mornings doesn't have blocks, so you have to grip the very very edge with your fingers...and pray that your feet don't slip off the wall when you push. It's scary, and when you get it wrong....you enter flat...and that sorta hurts.
 

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Trainer session with Coach Troy later.........I think I am feeling like a masochist, so I will do Hillacious! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
It's almost Friday peeps!
 

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I am way slower than that now and I have been at it for a few years.<br><br>
8x50m? I would likely be more in the 1:08 area.<br><br>
Boyerdavea, that is great!
 

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just done a stationary bike session (daren't call it a work out <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> )<br><br>
45 mins. 141 Watts average. 3 lots of: 5 mins @ 122-126 Watts and 10 mins @ 148-155 Watts. RPM 108-113. Not a huge strain on the legs, but week 2 of a 9 week plan so will stick with the original ramp-up plan even though I suspect I've made it a bit easy for myself.<br><br>
Road run tonight. 6.25 miles
 

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Chilly morning here in New England. Deer have been on the move for the last few weeks. Not a run has gone by this week without having seen at least one. This morning was good for four. The four were about to cut across the street until the heard me coming. They backed then bolted toward more wooded land as the white in their asses bounced out of sight.<br><br>
Alaska Mike: You got it done. That's no wuss. Not in my book.<br><br>
Pete: If you've been riding that bike at the gym for weeks, then start your ramp up now. If you haven't, then continue doing what you're doing (easy now, progressively harder over the weeks). I say this because if your knees and body are already used to the load, and you've been doing it for weeks on end, then all you're doing is spinning away when you could be building. But from what I remember, this does not apply to you. Just tossing this out there in the event my memory isn't so good so that you can get stronger now and reap the most of your time. Just when you do start the ramp up, pay attention to your knees. If they start to squawk, you'll either feel them right away or later in the day. Pay attention to both. And if you feel something real, then either toss in an easy week or don't push as hard.<br><br>
Me...<br><br>
5 mile tempo run early this morning. Very tired. Wanted to sleep in. Hit the alarm 3 times before finally coming to the realization that I would wake up out on the roads, as I always do. Saw a few deer. Followed immediately by...<br><br>
50 min Trainer session:<br>
o WU - 20 min<br>
o 15 x 1' G10 w/1' rest (G10 is biggest gear)<br>
Pushed 294W average. Was hoping for higher. But each of the 15 intervals I was able to hold 400 or more Watts for nearly 30 seconds of the entire minute interval. Definitely hard, but definitely getting easier.<br><br>
Good day, Tri-apples!
 

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Cheers Thor.<br><br>
I lack a background in leg-strength work, so I'll stay cautious. And as you say - I'll watch for knee issues. I have a plan, that will see me ramp up average power for the next 8 weeks within this weekly session, and then reassess. I am sure there's plenty of slack there (in what I could already do) but as I don't need to rush I'll keep it ultra-cautious for now.<br><br>
It's the old analogy about the 2 bulls looking at a field of cows <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
BTW; what is considered "strong" and what would be "average" for CP30 for age group triathletes?<br><br>
cheers.
 

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Went for a swim. 100 yard wu then 950 yards non stop 50 yard cool down. I wanted to go longer but i had time restraints.<br><br>
The good news is i have gone from struggling to do 25 yards last august to doing over 900 yards now.I dont think i am setting any speed records though it took me 21.25 to do those 950 yards this morning. Also lap counting is easy now that i bought a timex ironman watch with a 100 lap counter on it.
 

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Winter sucks... I was all set to do a road ride this morning. Brought Ruby and all her gear in last night. Only to wake up to snow this morning... Which meant I was stuck on the trainer. And of course, my trainer shoes were in the garage overnight... 30mins going nowhere.<br><br>
As a reward, I treated myself to a quick trot around the neighborhood. Focus on keeping HR in z2. 2.45m, 21:34, 8:48pace.
 

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I don't know that it's possible for me to run, and keep my HR down. Just not. lol.<br>
I can walk and keep it down, but when I move to the "run" feel, zoooooooooom up it goes.
 
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