[donskiman]

<p>Good morning!</p>
<p> </p>
<p> </p>
<p>38m 34s - 4.15 miles - 09m 17s/Mi<br><br>
7:05 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Cold/low 30s - sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Slow easy run. Couldn't seem to wake up. Stretching afterward.</p>
<p> </p>
<p>I may run again this afternoon after I get home from work.</p>

 

[Thor]

Morning !<br><br>
Still achy and tired and sick and stuck in all-day training. Cold worse today but hopefully at a peak, though that's what I hoped for yesterday too...<br><br>
4 mile run. Tossed some well meaning strides in there that were harder than they should have been.<br><br>
Later.

 

[Swimmerbee]

<p>sore from pt, he says i shoud take up ballet..hah.  Not sure what to do today, will be in Las Vegas the rest of the week.  RIght now it looks nice enough to swim in the ocean but after all our rain I'm not sure of water qualiy!  Someoen better kick me out the door</p>

 

[zojmn151]

<p>4 miles on the dreadmill at lunch...1 mile w/u, 4x1/2 mile (Zn IV), 1 mile c/d...</p>
<p> </p>
<p>Didn't quite make it through the 4 intervals.  My right hamstring/glute started to "talk" to me during the 3rd interval, so cut the last one to 1/4 mile, staying in Zn III...better safe than re-injured!  <span><img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;"></span></p>

 

[Yo Sake]

<p>Busy week with lots of driving, and didn't post for the last few days.  6.5miles on Monday and 4miles on Tuesday.  Should have rested one of these days after the Sunday race but a stubborn nature raised its ugly head.  Anyway, calf or achilles not sure is bothering me.  So today I opted out to a pool running.  The deepest part of the pool was 4'6" and it wasn't easy to run without touching the bottom.  Ran intervals with 3" hard/1" recovery x 10.  A good workout of 45min.  Not as boring as I thought it would be.  May swim, or do some weights.   </p>

 

[regiolanthe]

<p>Okay run for a change - felt challenging for me. 5 mile run with 3 tempo separated by 2 recovery - ended up at 7:59 pace. First mile was about 7:20 pace ... too watch challenged for the splits (I wiped them out before I could figure out how to recall them) - but the tempo miles were probably between 7:20 and 7:40 pace (the last one hurt - even though it may have been the slowest) and the recovery miles probably between 8:30 and 9:00-ish.</p>
<p> </p>
<p>Still too freakin' cool out there!</p>
<p> </p>
<p>Reg.</p>

 

[jenotter]

<p>Good afternoon all!!</p>
<p> </p>
<p>Went for a 5-mile pushing of the otters through the neighborhood, past the fire station and part way around the lake. Finished in about 48 minutes and change, which was pretty good for the stroller and the hills.</p>

 

[juliemboyle]

<p>Lots of running lately!  Me:  7.2 mile med-long run.  Felt good </p>

 

[niemsco]

<p>Hi Peeps!  Get well those that are sick.  Take your vitamins </p>
<p> </p>
<p>Recovering from a hard run last night so spun in z2 power (160-190watts) on the bike for 80 minutes in the AM.  That got my legs feeling better so did an hour of strength training a noon.  Feel decent. </p>

 

[MBannon]

<p>4 mile craptastic run (pretty much everything hurt today) at lunchtime, ligth weights and masters swim later this evening.</p>
<p> </p>

 

[pcsronbo]

3350 in the fish bowl, in my wetsuit. I'm pretty speedy, 1:16 for hard and 1:25 for moderate efforts<br><br>
1hr run 5.3miles. 5x4min surges at 8:50 - 9:15 pace - really ?!? That's supaspeedy for me

 

[hobey]

<p>DOR. Feeling a bit under the weather. Decided not to run a HM this weekend as a MP run which means I'll get to do it solo as part of my LR on Sunday. Wasn't really looking forward to the long drive to the race site and back.</p>

 

[TriBob]

3000 yard swim. left shoulder is acting up again.

 

[namhela]

<p>Wow lot of people are sick around here.      I got 30 laps in the fishbowl,  good for 30/36 of a mile.      Woke up on Thursday morning to some snow, what is up with that.  </p>

 

[cak73]

<p>Clementines.</p>
<p> </p>
<p>Swam 3000y in the morning.  Finally getting back to feeling more fluid.</p>
<p>2 hours on the trainer in the evening.  Boring, but I got it done.</p>

 

[Tri-Tammy]

<p>Never got around to posting yesterday.  The big boss is out for 3 months for a total knee replacement.  Others on the management team are finding their need to exert un-ncecessary and un-wanted power.  This is gonna be a long 3 months.</p>
<p> </p>
<p>Beautiful day in Seattle- should have run outside but my PT wants me to run half of my mileage each week on the treadmill (softer surface) for a few weeks.  So to the TM last night.  Running is becoming much easier and I'm spending less time walking.  <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;"></span>  Still stretching, icing and doing my knee/hip exercises too!</p>

 

[Heather H]

<p>Beautiful day in Austin yesterday!</p>
<p> </p>
<p>2100 m in the pool outside </p>
<p> </p>
<p>and 13 miles of bike commuting</p>
<p> </p>
<p>Get well all you sickies!!</p>