Sunday Workouts

Good luck on the goofy.  I always remember that I craved a greasy cheeseburger after completing the marathon at Disney.

This morning I woke to a torrential downpour at 5:30am.  But by 6:30am the rain had stopped and I able to meet my running partner for an 8-mile run.  A lot of puddles and crazy drivers out there but we made it through.  One driver actually forced us off the road.  Susan got their license and is calling her husband's buddy to get them to patrol the road on Sundays.  Don't mess with my running partner, she definitely will not turn the other cheek.  Too many fast flyers with no sense of sharing the road.  The temp was actually warm at about 40 degrees, so we pushed the last couple of miles.  Felt good to get out before having to return to work tomorrow.
Rob

 just 30 minutes on the bike trainer for me, and too much of my world famous lasagna.  Tomorrow gonna hit it real hard at o0 dark thirty and work off those calories and then some!

Congrats!  Only 7 miles yesterday and 4 miles today.  I am trying to get my knee back to health and it is really frustrating.  Any advice.  I already rested it.

rest is the best advice.  i've had a lot of issues with my legs from overtraining.  i ended up making a rule not to run more than 3 times a week and rarely back to back days (the exception being for specific training like for the goofy where i have to race 2 days in a row).  when i started to cross train more, run less (but focus each of my running days very specifically) my leg issues have been much more infrequent.  i also started to strength train more on my legs with a lot of success.  regarding focusing my 3 runs a week, i read somewhere that you should train each mile with a purpose and not just log miles for the sake of hitting some arbitrary number a week (i.e., junk miles).  so i have focused on one short, one medium, and one long run a week when training for a marathon or half marathon.  the short run is alway speed work (HIIT, or mile repeats), the medium run is low impact intervals and tempo running, the long run is at 80-95% race pace.

Time to get goofy! Good luck Bill, can't wait to read the race report!

I did a 2000 meter swim today.

Have fun Bill!

I did an hour spin class this morning, then spent about 45 minutes shoveling snow.  Gotta start swimming again too - triathlon coming up in April.

Linn 

4 mile, 900+ elevation climb hike today. Felt great. Just didn't have a run in me.