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RUN: 7 miles on TM, Speedwork

Richard Schad — Tue, 09 Feb 2010 20:58:45 +0000

Best speedwork session of the year - let’s see if I still think so tomorrow.

TM set at incline of 1.0.

Warm Up: 5 mins @7; 5 mins @7.2

6 mins @7.5, rest 2 mins; 4 mins @8, rest 2 mins; 2mins @8.5, rest 2 mins; 2mins @8.5, rest 2 mins; 4 mins @8, rest 2 mins; 6 mins @7.5

Cool Down: 7 mins @7.2; 5 mins @7

Workout:

Type: Run
Date: 02/09/2010
Time: 15:48:30
Total Time: 00:56:45.00
Calories: 814
Distance: 7 miles
Average Pace: 8:06.49/mile

Recovery run in the sun

karlrysted — Tue, 09 Feb 2010 20:42:19 +0000

On and around the marathon/half marathon course, it was cold and windy but with a tailwind, I could almost picture the palm trees again! My right quads are very angry with me even though I took it easy.

Workout:

Type: Run
Date: 02/09/2010
Time: 12:21:00
Total Time: 00:49:58.00
Calories: 517
Distance: 4.5 miles
Average Pace: 11:06.67/mile
Max Pace: 9:50.16/mile
Ascent: 228 ft
Descent: 240 ft

Arm Supersets

wmheilma — Tue, 09 Feb 2010 20:36:36 +0000

Workout: Type: Strength Training Date: 02/09/2010 Time: 12:30:00 Total Time: 00:35:00.00 Calories: 259

Molly’s Miles Haiti Relief Shoe Drive and Fundraiser

catherine.vaughan — Tue, 09 Feb 2010 20:18:59 +0000

Molly Hightower was a volunteer at Friends of the Orphans , an orphanage in Haiti, when she was tragically killed in the recent earthquake. While back home in the Northwest for Christmas she started a shoe drive to bring shoes to the kids in the orphanage and those touched by its many outreach programs.

Her family is continuing her shoe drive and will bring the shoes to Haiti later this month. In support, we’re hosting a company shoe drive and also teaming up with three Northwest retailers to collect shoes and raise funds for Friends of the Orphans.

If you’re in the area, please stop by South Sound Running (Tacoma and Olympia), Portland Running Company (three Portland area locations) or Super Jock and Jill (Seattle) between Friday, February 12 and Sunday, February 14. For every person who brings in a pair of new or gently worn shoes—boots, sandals, casual shoes, or athletic shoes—we’ll donate $5 to Friends of the Orphans. For every purchase of a Brooks shoe or $75 in apparel we’ll donate $10.

>>Click here to get details on the shoe drive and donation guidelines.

>>Click here to learn more about Friends of the Orphans or to make a direct donation.

Thanks for any help you can provide.

heart rate training on the stationary

tynchy — Tue, 09 Feb 2010 19:00:00 +0000

maintained a great pace and heart rate then worked my arms and back

Workout:

Type: Cycle
Date: 02/09/2010
Time: 12:00:00
Total Time: 00:30:00.00
Average Heart rate: 145
Calories: 633
Distance: 10.8 miles
Average Speed: 21.6 mph

Run - 0.6 hours - 02/09/2010

dm26tg1 — Tue, 09 Feb 2010 18:15:00 +0000

Workout: Type: Run Date: 02/09/2010 Time: 12:15:00 Total Time: 00:35:29.00 Calories: 631 Distance: 5 miles Average Pace: 7:06.04/mile

If Car Manufacturers Really Understood Bikes

Karl On Sea — Tue, 09 Feb 2010 18:00:19 +0000

… they’d try to copy the best bits of bike technology into their cars:

They’d figure out how to get over 1,500mpg
They’d always leave you with a smile on your face
They’d allow you to connect to your surroundings
Most of the bits on them would be simple enough for the average Joe / Joanna to figure out how to fix if they had to
They’d design vehicles that always wanted to go (think: personality of a puppy)
They’d design vehicles that you’d never want to stop

Yeah. I’d like that.

Mind you, I think it was in an effort to hit the last two points on this list that Toyota’s recent problems might have started!

Bike to brick part two

tolconde — Tue, 09 Feb 2010 16:43:00 +0000

Focused on heart rate zone control today as I am a little tired from my last 3 workouts. I really tried to climb in the top end of zone 3 and recover in the flats/downhill in zone 2…perfect except for when I decided to sprint past traffic on the downhill to Juanita…hard to take the kid outta the man…;)

Workout:

Type: Cycle
Date: 02/09/2010
Time: 08:43:00
Total Time: 1:34:19.00
Average Heart rate: 137
Max Heart rate: 176
Calories: 2016
Distance: 20.39 miles
Average Speed: 12.97 mph
Max Speed: 38.3 mph
Ascent: 1,430 ft
Descent: 1,420 ft
Average Cadence: 66

Swim - Speed Work

militaryrunner — Tue, 09 Feb 2010 16:40:00 +0000

600 meter WU

10 x 50 @ 1:05; 5 x 100 @ 2:00

200 CD.

On the 50m repeats I kept each set between 48 and 50 seconds. I was very happy with that consistency and staying with breathing every third stroke.

On the 100m repeats I kept each set between 1:38 and 1:39. I was even more exstatic that I kept it so even. The last two sets I was struggling to keep breathe every third stroke. That is my goal throughout this year to improve my breathing.

Workout:

Type: Swim
Date: 02/09/2010
Time: 11:40:00
Total Time: 00:41:06.64
Calories: 327
Distance: 1,800 m
Average Pace: 2:17.24/100m

Run at the gym

neversaydie — Tue, 09 Feb 2010 16:13:08 +0000

Wow, I didn’t know I could do this. But this run was amazing. I started off just at 9:30min/mi and ran at that pace for about 10 minutes. Then, I pushed it up to 8:00mi/mile for about 5-10 minutes. The last 10 minutes, I ran sub 8 minutes, and for the last 5 minutes of the run, I had my pace up to 6:30min/mi. I didn’t know I had that in me but it felt so good!

Again I feel a little silly for getting so excited about a run that would have been just my warm up just a half a year ago, but I’m recovering from surgery so every little step is a victory.

Workout:

Type: Run
Date: 02/09/2010
Time: 09:11:06
Total Time: 00:30:00.00
Calories: 383
Distance: 3.8 miles
Average Pace: 7:53.68/mile
Max Pace: 6:30.88/mile

Elliptical machine

neversaydie — Tue, 09 Feb 2010 16:10:28 +0000

Workout: Type: General Cardio Date: 02/09/2010 Time: 09:09:57 Total Time: 00:25:00.00 Calories: 230

What were you doing 100 Years Ago?

hardly — Tue, 09 Feb 2010 15:52:55 +0000

A stumper, huh?

Or, which organizations can you think of that have been around for 100 years? A few companies come to mind, but very few.

How about the Boy Scouts of America? Yup, 100 years old!

BTW, I posted this link, as opposed to the BSA link because the author has tightly focused on the few things that Boy Scouting all is about. True 100 years later!

Cycle - 1 hours - 02/09/2010

nrodrigo — Tue, 09 Feb 2010 15:03:03 +0000

Spin class - can’t really calculate the distance, so it’s a rough estimate

Workout:

Type: Cycle
Date: 02/09/2010
Time: 05:30:00
Total Time: 1:00:00.00
Calories: 744
Distance: 12 miles
Average Speed: 12 mph

Indoors Again

ejbokinsky — Tue, 09 Feb 2010 15:00:00 +0000

We are now officially in the hole with snow days. Now we start losing a progression of scheduled days off and tacking them on to the end of the year, if necessary. More snow scheduled to arrive today. 10-20 they say. Please be less. I’m pretty much done with snow once the snow days are exhausted. Funny how your perspective changes. Kids don’t have to move the snow, entertain little ones cooped up in the house, and summer is too far away for them to understand the downside of using up too many snow days. Eh, what can you do.

Today pretty much same as yesterday plus a mile. Better than sitting on my butt. Maybe some strength later in the day.

Workout:

Type: Run
Date: 02/09/2010
Time: 10:00:00
Total Time: 00:34:00.00
Calories: 515
Distance: 4 miles
Average Pace: 8:29.92/mile

Back to the brick, swimmingly

tolconde — Tue, 09 Feb 2010 14:29:00 +0000

Lot of freestyle mechanics and an emphasis on my flip/kick turns that need alot of work prior to my upcoming masters competition…ended with all out speed intervals with zoomers on. Heart attack style intensity!

Workout:

Type: Swim
Date: 02/09/2010
Time: 06:29:00
Total Time: 00:56:20.00
Average Heart rate: 134
Max Heart rate: 172
Calories: 1512
Distance: 1,707.2 yd
Average Pace: 3:18.59/100yd

Job Ads Redux

hardly — Tue, 09 Feb 2010 14:00:37 +0000

Job ads, can't live with them, can't live without them...

Most job ads seem to be written to bore the reader to death. Or, to scare the applicant away from applying. It's too bad because they are an amazing place to start making your company a better place.

The challenge is in finding a job ad that really nails it, to use as an example.

Try this one: Looking for a LAMP God. When you read this, what comes through to you? Why wouldn't you want the person this attracts (after you sift through the no-fits)?

Caveats: I do not know who wrote this, I do not know the firm PhotoRocket, nor do I knowingly know anyone who works for this firm. And, since this is posted on Craigslist, it's going to be going away soon, so look at it NOW!

Job Ads Redux

hardly — Tue, 09 Feb 2010 14:00:37 +0000

Job ads, can't live with them, can't live without them...

Most job ads seem to be written to bore the reader to death. Or, to scare the applicant away from applying. It's too bad because they are an amazing place to start making your company a better place.

The challenge is in finding a job ad that really nails it, to use as an example.

Try this one: Looking for a LAMP God. When you read this, what comes through to you? Why wouldn't you want the person this attracts (after you sift through the no-fits)?

Arena Club

tltracy — Tue, 09 Feb 2010 14:00:00 +0000

Another in a long line of indoor workouts, I’m afraid. The forecast for today and tomorrow is another 10-20 inches of snow, depending on where you live in the region and which forecaster you choose to listen to. An hour of cardio on 3 machines, followed by core strength. I took some Shot Bloks with me to see if it would make a difference in how I felt towards the end of the cardio work. I was not light headed at all this time, but I did spend 30 minutes on the bike towards the end. The only thing I could get on the tube, besides morning drivle, was West Wing. Boy, that show makes the Republicans out to be lying meanies. No wonder I never watched that garbage. And no wonder my liberal in-laws love it.

Followed up with some core exercises that had me feeling strong. The gym was packed by the time I was done. Everyone figuring they’re not getting to it tomorrow and no outdoor plans for the forseeable future. Blaaaaahhhhh!

Workout:

Type: Strength Training
Date: 02/09/2010
Time: 10:00:00
Total Time: 00:45:00.00
Calories: 334

Warm up swim

auggiesdad — Tue, 09 Feb 2010 14:00:00 +0000

Just to get the morning juices flowing.

10X100 all out leaving on the :15. Umph!

Workout:

Type: Swim
Date: 02/09/2010
Time: 06:00:00
Total Time: 00:14:33.00
Calories: 153
Distance: 1,000 yd
Average Pace: 1:27.41/100yd

2nd half of boot camp

suefromyourpaceormine — Tue, 09 Feb 2010 14:00:00 +0000

snow snow snow. severe weather warning today. Looks like were going to get 8-10 between this afternoon and tomorrow. The flakes are already coming down. Don’t know how I’ll get my run in for the next few days.

Workout:

Type: Strength Training
Date: 02/09/2010
Time: 09:00:00
Total Time: 00:30:00.00
Calories: 153