[donskiman]

<p>Good morning!</p>
<p> </p>
<p>I was asked to go to work early so I was out for an early run.</p>
<p> </p>
<p>37m 34s - 4.15 miles - 09m 03s/Mi<br><br>
6:05 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cold/low 20s - clear and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Slow easy run. Started out slow in the dark and picked it up some as it got lighter. Stretching afterward.</p>

 

[niemsco]

<p>Way to kick it off in the dark Don.</p>
<p> </p>
<p>AM swim team 3500 yards strength workout</p>
<p> </p>
<p>WU: 6 x 150 as 1 free/ 1 back repeat (repeat 3x), 5 x 100 kick 25 easy/25 fast</p>
<p> </p>
<p>6 x 300 as 1 x 300 endurance pace (1:40), 3 x 100 pull (repeat 3x)</p>
<p> </p>
<p>CD: 300 pull</p>
<p> </p>
<p>Later run, easy run of about an hour.</p>

 

[juliemboyle]

<p>Interval cardio/stregth workout early AM</p>

 

[Thor]

Morning, Team!<br><br>
Still sick and still in all-day training. Was hoping yesterday was peak sickness but today is about the same, so maybe it is leveling off before going back to health. Still have two more days.<br><br>
Me...<br><br>
3 mile run with a few strides. Strides felt better than yesterday. Snowflakes on the air. Didn't seem right.<br><br>
Back to training class <img alt="sad.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/sad.gif">

 

[regiolanthe]

<p>Decided to push my luck and run a 3rd day in a row. Haven't done that in years. Wish I could say it felt great - but ughhh..</p>
<p> </p>
<p>Funnily enough, almost the same workout as Don (4.1 miles in 37:13 for a 9:03 pace as well). Except I didn't have the dark and hills....</p>
<p> </p>
<p>Started out with a fairly brisk 7:50 first mile, and then it was a 9:30-10:00 slog from there, to end up with the 9:03 avg.</p>
<p> </p>
<p>Ah well ... at least the body doesn't feel the worse for it at the moment.</p>
<p> </p>
<p>Reg.</p>

 

[master_of_none]

<p>5 miler from the Y this morning.  Smaller group as a couple of folks were attending a spin class as they build miles for a coast to coast fund raiser.  Been there, done that and got the t-shirt plus having missed last week which was the start I skipped this year.  Good run with some flakes but nothing to talk about.</p>
<p> </p>
<p>Thor, your brief running partner from saturday (right before you got sick) seemed to be doing very well this morning and asked how you were doing.</p>
<p> </p>

 

[MBannon]

<p>Tried for an easy 3-mile run at lunchtime today.  Left knee and right ankle both hurt.  A lot.  Bailed after half a mile and walked the rest.  Kinda bummed.</p>
<p> </p>
<p>Hoping for a decently solid trainer session this evening.</p>
<p> </p>

 

[Thor]

Rog: mustve been Eric! I'll be back to Y in maybe two weeks (after National) or perhaps after Boston for hill training. Gotta say that I'm excited to get back to Prospect!

 

[Alaska Mike]

<p>Great workouts everyone!</p>
<p> </p>
<p>Ran to the club this morning then met the peeps for a conversational pace run, then ran home.  12.7 mi in 1:42.  Then rode with Sue and Daryl on the trainers in the afternoon.  After a warm-up we did 8 x 2 min @ hardest gear we could maintain 90 rpm with a 4 min recovery after each.  1:30 total for the ride.</p>
<p> </p>
<p>Mike</p>

 

[cak73]

<p>6 mile run in the morning.  Ooof.</p>
<p>78 minutes on the trainer in the evening.</p>
<p>Beer.</p>

 

[hobey]

<p>Unplanned day of rest. Got totally slammed at work and didn't manage to escape until late. Was supposed to run 12...will try again tomorrow.</p>

 

[Yo Sake]

<p>Thor - hope the worst is behind you.  Good luck with the final and complete recovery by Sunday.</p>
<p> </p>
<p>6miles easy run, boy it was COLD, back to winter, upper 20's.  Relieved the calf didn't give me any discomfort.  Got to stay on the safe side, though...  It is better to be at the start line healthy even some fitness loss than toe the line with pain.</p>
<p>1500m swim.  I have been swimming 2/wk these days (one of which is only 30min or so) and I can tell.   </p>

 

[jenotter]

<p>Wasn't able to get today's run in till tonight. Hopped on the treadmill for 7xhills. Did 2x5:00, 2x3:00, 3x2:30 with about 2 minutes in between each one. With warm up and cool down, ended up with 6 miles total - that's good for today.</p>

 

[pcsronbo]

1:30 ass kickin ride<br><br>
Supposed to be 30ez the 3x10min at z4 but ended up doing 1300ft climbing in the first 6miles..... So I was toasty before the 3x10s even started<br><br>
Dats basically it before sat HIM

 

[namhela]

<p>Had a great hill workout.  Did 6.5 hills.   First time in 3 years, I got back to back weeks of 6 hills each.  And this is the first time I have gotten >6 sets.   boy went home tired on Thursday evening.  </p>
<p> </p>