[Alaska Mike]

In 2005, former "Tonight Show" host Johnny Carson died in Malibu, Calif., at age 79. (ap.com)<br><br>
Gotta get up pretty early to beat LRR to the punch.<br><br>
1 hr trainer session with DW this morning.<br>
10 min WU<br>
12 min single leg drills<br>
5 min @ 90 rpm, z1<br>
Shift to next harder gear, 5 min<br>
Shift to next harder gear, 5 min<br>
Go back two gears, start over<br>
10 min CD<br><br>
1 hr master swim tonight.<br><br>
Have a great humpday everyone!<br><br>
Mike

 

[Ella]

10k on the OC1 - 3mins @ 80%, 1min @ 90%, 1min @ 70%. Really must figure out my maximum heart rate one of these days so I can set my zones right and my garmin will stop beeping at me all the time.<br><br>
Took the good canoe out - someone reported the steering was broken, so I had to check it out! The fact that I knew damn well there was nothing wrong with it is entirely beside the point!!<br><br>
Ella <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[LeftRightRepeat]

(Carnac holds the sealed envelope up to his turban)<br><b>CARNAC THE MAGNIFICENT:</b> Sis boom bah.<br><b>ED McMAHON:</b> Sis boom bah?<br>
(Carnac rips the envelope open and removes the card)<br><b>CARNAC THE MAGNIFICENT:</b> (Reading) Describe the sound made when a sheep explodes.<br><br>
363.6 rod (2,000 yard) swim as...
<ul><li>800y warm-up (timed a 50 during this at 0:50 - smokin'!!)</li>
<li>200y pull buoy</li>
<li>200y flippers</li>
<li>300y drill up-swim back (l, r, catch-up) x2</li>
<li>500y cool-down</li>
</ul>
Watched Iron Boy swimming like a fish that someone caught and hung onto for too long before tossing it back. And then watched two other guys that came in wearing baggy suits. Both were very broad shouldered, tatooed, and tough looking. They each jumped in and, with horrible form (head out of the water, no goggles, just flailing away), swam maybe 5 or 6 laps and then left. I figure training for some military test or something?<br><br>
Also... They've been remodeling the YMCA where I swim - almost done. This morning, there are a bunch of yellow signs up saying "Spinning Room" with arrows. Naturally curious, I followed the signs to a room way in the back full of bikes. But the room wasn't spinning at all - it was just sitting there! When I complained about this to the receptionist on the way out, she just gave me a blank stare. Figured if I typed it here I could at least imagine all of you rolling on the floor laughing.<br><br>
Wrong again buffalo breath!! Take it away tri-peeps!

 

[Boyerdavea]

Wow - Some impressive workouts this morning. Great job all.<br><br>
I put in 60 min spin class this morning.

 

[juliemboyle]

Weights.....biceps, chest, triceps and legs<br><br>
Followed by 1600 in the pool.........easing back into it....I was tired! LOL, last summer 1600 was "active recovery".<br><br>
Happy Hump all!

 

[jkaiser20]

Still searching thorugh the last two weeks of posts for intelligent life. Man there has been unfocused threads! Great stuff. That's winter.<br><br>
Don't tell Tithers, but I spent most of last weekend in Atlanta. Nice weather. Snowy and cold. Fortunately I know the normal Atlanta with all the warm sun.<br><br>
Got most of the rust knocked off the muscles and joints with a nice run last night. I had I think 11 days of zero workouts. But I am back.<br><br>
Today was a nice bike commute in just below freezing temps. Nice and dry out. Will hit the road for a few miles running after the ride home.

 

[neil donnelly]

Trainer session for me tonight Leg speed<br><br>
As 15 mins warm up then 30 secs increasing cadence then hold at max for 30 secs every 5 mins (x 8 ) then 15 mins cool down<br><br>
LRR I will try and go fast enough to make the room spin just for you<br><br>
N

 

[SpartyGirl]

2200y at the pool this morning, 700 warm up of mixed drills (kicking on my side, not so much), then a pyramid 1-2-3-4-3-2-1...200s were pulls, 300s had this rotten head up length thrown in every 4th length. I almost got the whole prescribed workout in (2400). Making progress<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Edit: 45 minutes of weights later today. And on Thursday I rest.

 

[RoosterTail]

10k on treadmill<br>
Glute and Back workout - had to cut it short, I think I have a pulled muscle in my back<br><br>
Has this ever happen to anyone: 25 mins into my run the stupid magnetic "safety" thing got knocked off on my treadmill and the thing slammed to a stop and nearly through me off. Thats the second time this has happened to me!

 

[xflbk43]

My run last night went very well, though slow. Only averaged 9:50's per mile for 30 mins, but it felt great to be doing something again. I figured I'd hit the pool this morning if the run went well, so.....<br><br>
2100yd swim this morning:<br>
500 easy warmup,<br>
400 drills,<br>
8x100 on :20 rest (1:35 avg),<br>
400 easy cooldown.<br><br>
In retrospect, I think the surgery is probably going to benefit my training more than it hurts it. Yeah, I took 2 weeks off (unheard of for me), and yeah I'm going really really slow right now. However, I feel that I probably really needed a break anyway. And not being able to push for a while is making me concentrate on technique and form rather than speed. Since I couldn't push I used this whole swim session to do 3 stroke breathing and 12 strokes per length. Not once did I revert back to 2 stroke and my stroke count did not climb whatsoever. Usually I can make it through the warmup and the first few sets of intervals on 3 stroke but then I get winded and have to go back to 2 stroke to maintain speed. This time, I knew I should not be pushing myself and figured that the speed I was going was about right for 3 stroke. BINGO! This is it. Until I am cleared to go all out (3 weeks from now), every workout is going to be technique and working on the little things that I forget about when worrying about the numbers too much.<br><br>
So, if you take anything from this ramble, remember that just because you are going fast and your numbers are where you want them to be, there are other things to work on that will benefit you in the long run. Do not let pride get in the way so you sacrifice technique to go fast. If you have good technique, you will be able to go fast for a longer time when you are racing and it really counts.<br><br>
Mike

 

[LookiLoo]

Sadly I'm on my 3rd unplanned rest day...I feel like I'm plagued with everything lately <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> I just found out I have an ear infection along with an infected lymph node in my neck - pretty much laid me up for the last couple of days, but I'm hoping I'm turning a corner today and can at least go for a short run tomorrow. My legs are finally feeling much better and now my head is not cooperating!

 

[Thor]

Rule number one: When taking the garbage out at night, don't play with the bags and twirl them all around while singing happy tunes to yourself. You might just slip on the ice and fall down hard on your side and shoulder, and to add insult to injury, the garbage bags just might land on you. Funny thing was that I was still mumbling a silly tune to myself when I hit the ground. But now my shoulder hurts. Nothing serious. Can't swim. Didn't know until I tried. Right arm just doesn't work. Seems the type of injury that will heal with a week or two. No worries.<br><br>
x: I totally agree with all you said. You will more than likely look back at this forced rest as the element that pushed you over the edge to that next level. Seriously, you'll be that much more fresher -- and more motivated to get back -- then ever. Keep up the positive attitude and GREAT work.<br><br>
Me...<br><br>
4 mile easy run early this morning. Followed by...<br><br>
20 lap swim all left arm... no kidding! Wasn't sure if my right shoulder, hurt last night in a fall down my driveway while taking out the trash, would be able to handle a swim. It couldn't. Could not pull for the life of me. Just nothing there and it hurt too much. So I resorted to left arm drills and, gasp, kicking on the side drills. Not too bad. Focusing on body roll and positioning. But as LRR says, I probably looked more like a fish that was on the line way too long and finally petered out.<br><br>
Go Johnny!

 

[niemsco]

Been awhile since I've posted. Been in France on business, but have still been training, but its been rough.<br><br>
Long run this morning, but it's too cold for me and a windchill advisory, I'm getting old, kind of like Brett Favre, can't take the cold anymore. So I ran 2 hours on the treadmill at 1.5% in Zone 1. Watched ESPN.<br><br>
Swim in the afternoon.

 

[pete_72]

Thor - be careful my friend. Shoulders are "funny" things. You never quite know. lots of little delicate bits. hope it's as quick to heal as you expect. I got a cricket injury last summer where I pulled/wrenched the shoulder and was still getting random pains in it 6 months later. It's okay now.<br><br>
been to the pool 9 lots of drills, 80m each, makes 720m (800 yards?)<br><br>
gym tonight. weights.

 

[Stitcher]

My first bike/run today...<br>
It was inside, though, dark outside, and I'm not comfy on the roads yet in daylight, let alone at night.<br><br>
50 min on bike, then easy 15 min run on dreadmill...<br><br>
Compared to how I feel after I run for the same number of minutes, I feel like I didn't do much......but I got all sweaty. Is this normal?<br><br>
Worked out to about 18 miles (according to the bike), and 1.25 miles.<br><br>
St

 

[4boysmom]

Thor--agreed on the shoulder... minor bicycle accident in August and shoulder is still bothering me.<br><br>
Fishbowl for me this morning. 2600 in 1:07. I suck at swimming. And yah, it's yards...<br><br>
Wimped out on my run and did the indoor track. All I could do was 20:00. 48laps. Needed to seriously unwind after that!

 

[LeftRightRepeat]

Whoa. 25 second laps? How long is the track - laps per mile? I'm dizzy just reading about it!!

 

[Yo Mikey]

Strange, your French, translates quite well into english!<br><br>
I'm with you, I hate the cold unless I'm skiing or snowboarding. It's low 40s at 600am and I hate outside training some mornings. Although I don't mind when it's 89f at 4am......now that's nice!<br><br>
Workout tonight: 1.5 hours CycleOps. Workout is M1(30): warmup, HR in z3 for 30 min, cooldown.

 

[4boysmom]

LRR--track is 1/20mi. It's above the pool and hotter than hell. Actual time was 20:11. Yah, laps were somewhere around :25.

 

[Stitcher]

4boysmom was a hamster this morning! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">