[LeftRightRepeat]

On this day in 1959, Alaska is admitted as the 40th U.S. state.<br><br>
1800 yards in the pool this morning.,.
<ul><li>450y warm-up</li>
<li>450y drills (3x (l, r, catch-up))</li>
<li>900y alternating 3 laps with/without pull buoy - did some stroke counting - more on that elsewhere.</li>
</ul>
At one point I looked over and saw the swim coach working out his team pointing at me. I also noticed he was shaking his head. 'Sup with that?<br><br>
North to the future tri-peeps!

 

[jkaiser20]

<br>
Were you doing a deck change at the time?

 

[Ella]

1200m swim for me. Plus some time lugging boxes and putting Ikea furniture together. How I got roped into that is a mystery - it's not even our furniture!!<br><br>
Ella <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[xflbk43]

1 hr run this afternoon.<br><br>
I use my watch to track the laps. At the end of each 500, I hit the lap button. I know on average, what my 100, 200, 300...etc time will be depending on my effort. I basically just check the current split as I'm doing my flip turn every few laps to see where I'm at. It is the most reliable way I've found. Plus, it makes me keep track of my pace. If I am going to hard/easy on a workout, my times will be fast and I can slow down/speed up.

 

[Boyerdavea]

Ahhhh! Back from my run. 5.31 miles in 40:34. Felt good. Did a one mile warm-up and then progressively got faster for the next three, 7:35, 7:20, 6:58, and then 1.31 mile cool-down. I really didn't want to run quite that fast but had to, I was getting cold so I figure if I pick up the pace it will help keep me warm. 19' with a wind chill of 9', great morning for a run.<br><br>
Now I am back in my office and it is just as cold in here. 60' I think yesterday it got up to 64 in here. Yeah, just what I have to look forward to all day.<br><br>
LRR - Great effort out there this morning. I am searching now for a swimming class. Hopefully I can find one to help me with my technique.

 

[LookiLoo]

I lasted for 35 minutes on the trainer last night before I started losing my mind...this morning I did 45 minutes on the elliptical. I don't understand how I get so bored on the trainer, yet I could do 2 hours on the elliptical? The trainer and the elliptical sit side by side in our attic room. I think it's purely psychological. Or pshychotic.

 

[rottensquirrel]

Single digit temps scared me off my planned run. Did 20 minutes indoor bike and 20 minutes treadmill which felt good for my tired legs. Tonite's workout in serious jeopardy due to evening work dinner.

 

[hobey]

How on earth do you folks who actually deal with winter run outside? Or is it on the hamster wheel?<br><br>
Icy roads and sub zero wind chill is keeping me inside. Flying back home tomorrow so all should be normal shortly but god I feel like a slug. Good thing I made use of my parents' pool membership.

 

[LeftRightRepeat]

I do not frequent 4boysmom's pool.<br><br>
And I'm always very discrete. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

 

[Thor]

Frigid. Bone-chilling cold. Unbearable wind-chill. That's how I'll describe this morning's 4 degree day with a stiff wind knocking the real feel down to sub-zero. It was cold. Still is.<br><br>
Looky: When you jump on the Trainer, are you doing a set workout or are you just spinning away for a set time? If you are not doing a set workout, do one. Time will go so much more quickly, and you will retain much better focus, and you will know doubt benefit 100% more from your time in the saddle. I mean that. If you are doing a workout, umm, nevermind my words.<br><br>
hobey: I bundle up and run outside. It's like a weird challenge. The worse the weather sometimes the more motivated I get. Not always. But sometimes. Like this morning's 4 degrees.<br><br>
Me...<br><br>
55 min Trainer session:<br>
o WU - 20 min<br>
o 2 x 2' G6, 7, 8, 9, 8, 7, 6, 5 - Gear5 is normal/rest gear<br>
- Average Power (258W) was very low this morning. Legs been tired for obvious reasons. Should rebound by next week.<br>
Followed immediately by...<br><br>
4 mile brick run early this morning in a bone-chilling 4 degrees with wind chill making it feel much colder. SmartWool rocks! What an amazing gift from Santa. It kept me warm.<br><br>
Great day, Tri-freezers!

 

[neil donnelly]

New month - new Trainer workout session<br>
60 mins of leg speed variation on previous - I think my coach likes to keep changing it either so I dont get bored or to make sure I think about the work outs<br><br>
15 mins Warm up then every 5 mins 30secs increasing cadence as high as possible while keeping Bum in seat and not bouncing around then hold at highest cadence for 10 secs then spin - repeat 8 times then 10 mins cool down<br><br>
Lots of sweat and struggle to keep bum in seat <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
N

 

[xtremrun]

I'm working in Ft. Wayne and it's 11 F. So it's an hour on the treadmill and a spin class for me today. It is supposed to warm up to the 30's by the weekend. Hopefully it will so I don't have to do my 20 miler on the treadmill. Man! I don't see why anyone would want to live north of Tennessee. It is not only cold up here it stays that way for a long time!

 

[neil donnelly]

I totally agree with Thor a set workout makes the time go much quicker and you will get so much more out of it<br><br>
My Coach has me doing a lot of set trainer workouts over the winter and even when its too cold to go outside and I do my long ride on the trainer (3 Hrs +) he gets me riding at specific cadence and gearing for certain lengths of time- I am too busy thinking about what I am supposed to be doing to get bored<br><br>
Neil

 

[MBannon]

Thor - Running in 4 degrees is nuts, but doing it as a <b>brick</b> workout is just plain Fookin' Nutz!!!<br><br>
Me - Knees are feeling really good, so I think it's a rest day. Maybe two. Please, please, let this be the end of this injury madness.

 

[LookiLoo]

Thor - During the week, I usually get on the trainer, do about a 10 minute warm-up, then either do some intervals in a lower gear, or do more of a 'tempo' workout for 20-30 minutes, then cooldown. I don't have a powermeter, just me and my HRM - I don't even have a cadence readout, so I'll just count to get an idea of my cadence. A bit archaic in these parts, I know.... On the weekend I'll try to do a longer easy spin on Sunday, as I will have done a long run on Saturday and I need to just loosen my legs up a bit.<br><br>
I do have some spinnerval DVD's that I need to try - they are the 30 minute timesaver ones that came free with my trainer. Perhaps I'll pick up another one just for a good challenge - I wish Netflix carried these so that I could try a few out for a while!<br><br>
Edited to add: I do similar workouts on the elliptical - I try to always work in some intervals with higher resistance for a set period of time. Although this weekend I will likely forgo my long run due to tight calves, so I'll do a longer workout at a steady pace on the elliptical to try to mimic my long run as much as possible - if that makes any sense. Still, for some reason the elliptical is not as boring to me...

 

[ericd256]

4.15 Miles 56 minutes now just an easy 8 hour work day.<br><br>
Hobey i hope you like flying in to all the rain the west coast is about to get. Teletype i just recieved at worked says we are to get winds of 50 mph with gust to 80mph.

 

[Brew_Dad]

Thor: Re winter running. My problem isn't so much the bitter cold, it's the snow and ice. What do you do when the roads are completely covered in packed snow and ice and the sidewalks are either non-existant or buried under 8 inches of snow? That has been my problem. This is day 3 of no running for me. I was supposed to get in 55-60 miles this week, but it will probably end up closer to 20.<br><br>
I have plenty of layers, but I'm not going to spend the money on Yaktraks or make a pair of screw shoes for one week every other year. I guess I'll just enjoy the rest week and try to avoid the sweets.

 

[Econo]

triple-tasking: Ran to work (with my backpack of work clothes)<br>
and chatted on cell phone the whole way. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Saw a guy changing clothes on his front lawn. <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"><br><br>
ETA: 30 min swim

 

[LeftRightRepeat]

We (Thor and I live in same town) are far enough into the 'burbs that there aren't that many sidewalks and where they are, they are rarely shoveled in the winter. But we tend not to run on them anyway so that's not much of an issue.<br><br>
Again where we are, and by the way your describe where <i>you</i> are, there's only a few days a year when the roads are really bad. On those days, you either suck it up and slip and slide like a fookin' nut (Thor), or you take it inside to the pool or the gym (me). We'll typically have a big storm, roads will be awful for a day or two and then passable again. You loose a day here and there but you get most of them.

 

[Thor]

I hear you. With old crusted snow encroaching on the road, it really can be very difficult, even dangerous, to run.<br><br>
I run anyway. I have several loops where if the roads really are very bad I can zip over and into a neighborhood. The neighborhood roads will always have worse footing -- mainly because the plows get to them last -- but they are usually car and plow free, meaning safer. But the premise here is that I'm out well before cars typcially liter the morning landscape and often even before plows make their way out. It's honestly a very peaceful time.<br><br>
As for traction, I make do with normal running shoes, but there are times when I'm slipping all over the place. I've been thinking about taking an old pair of running shoes and screwing a few screws into them. You could do the same with an old pair. It does help.<br><br>
Or just go with the rest. You and I do enough mileage, and we do enough quality, where a few down days wouldn't matter and might even be good if it came at the right time.