Run for February, week of 1/31-2/6/10 [Archive] - Women's Cycling Discussion Forums

indigoiis

01-31-2010, 09:56 AM

Hey Ladies,
I had a nice 10.73 hilly run with the Mister and we averaged 9:19 minute miles!!! Yay! It was a about 30 degrees out, sunny with a good strong breeze that was sometimes in our face, sometimes at our backs. I was in VFF classics with a pair of wool socks that I cut the toes off of. Clothing was a wicking tank, lightweight woolish long underwear, wicking t-shirt over that and a lightweight windbreaker. That was just about right for the temps. I like it when it all comes together like that!

Did anyone race today? How was your long run? What's up? What are you planning for this week?

Grog

01-31-2010, 10:24 AM

What a day!

It's about 9 Celcius in Vancouver and misty, just beautiful. There are a few cherry trees blooming and other flowers here and there. If the World is not impressed with our snow (there's not a lot of it for some of the Olympic events held in a lower-elevation mountain), they'll certainly be impressed with our flowers in the middle of February!

I was out to do a 20 km run and I ran 21.6 so I'm pretty happy. It felt great and I was full of energy. Happy days. I love to run.

skhill

01-31-2010, 10:35 AM

No run for me today-- it was all of 2 degrees F when I would normally have headed out, with very treacherous footing. (I've run in single digit temps this winter, but only when the pavement was clear). And no run yesterday, either-- it was 15 F with 15 mph winds (that was ok), and 2 or 3 inches of pristine, untouched snow on the ground with more still falling pretty hard. I did start out, but after .25 mile decided it was crazy and turned around.

Instead of running, I've gotten in some brisk walks-- about 4 miles on Saturday, and more than that today probably. It's not the same as running, but walking 13-15 min miles on snow and ice while carrying a full backpack is a bit of a workout....

I can't wait for the thaw! And I'm totally in awe of people who keep on running in these conditions!

fatbottomedgurl

01-31-2010, 11:53 AM

I ran my very first 10k today. Not an event, just a run through town. It was beautiful, sunny, and about 60ºF.

At about the 5k point I stopped at a park to use the restroom and get a drink. (I planned my run with that in mind.)

I averaged 4.9 mph/ 12.07 pace. Slow but steady! I can't believe I am running 6 miles after starting last July. I always hated running.

Crankin

01-31-2010, 01:45 PM

I didn't run, but I did walk 7.6 miles into town and back, in exactly 2 hours. Not my fastest walk, but DH was not feeling that well. We stopped to have a coffee and headed back. Saw lots of cyclists, including SheFly, and we yelled greetings to each other. I regretted not going for a ride or a run, but it's fine. My back needed a rest from my run on Wednesday. Did my core and back work out when I got home and all is well.

Aggie_Ama

01-31-2010, 04:05 PM

Way to go FBG! It is always a great feeling when you reach a milestone.

Today was my first run in my new shoes. Unfortunately being a wimpy Texan I did it on the treadmill because the temperature refused to budge out of the mid-30s. I did 7 miles on the treadmill but couldn't tell if I loved the shoes yet. I find the treadmill to be a much harsher run and doesn't give me a real nice stride or cadence like outside. I hope to get a run on the road or path Tuesday.

limewave

01-31-2010, 04:20 PM

Just did a 7 mile progressive run. That's the farthest I've run in quite sometime. It felt good.

GLC1968

02-01-2010, 07:52 AM

I kind of had a milestone run yesterday. It was my LAST run where my walking minutes will out-number my running minutes! On Tuesday I go to 16/14 run/walk! Yay! Yesterday it was 14/16 in 2x3 min run intervals and 2x4 minute run intervals - did about 2.5 miles in 30 minutes.

Then I added 2 x 2 minute barefoot intervals at the end. I was was ready to do three since I was running at a 12-min pace that would give me 1/2 mile barefoot, but I had some digestive issues settle in. More like 'screaming' at me, actually. :o So I stopped.

Oh, I also removed my orthotics from my running shoes and put in some plain foam insoles from Walgreens instead. This was awesome! I found that a mid-foot strike was much easier without that stiff orthotic, I had no foot pain and the thinner insole gave me way more room in the shoes so they were much more comfortable. Another 'Yay'! :D

Susan Otcenas

02-01-2010, 09:02 AM

Speed workout on the treadmill this morning.

1% incline
10:00 warmup
3 x (1200m @ z3+ , 2:00 RI, 600m @ Z3+, 2:00 RI)
10:00 cooldown.

Intervals were done at 6.3 (9:31 pace) or 6.2 mph, with my heartrate coming down fairly well on each RI until the last one. I felt really good on all intervals, even the last one.

BTW, I found a cool treadmill pace conversion chart.
http://www.funfitnesssolutions.com/treadmill_pace_conversion.htm

It gives you "equivalent" paces for each incline on the treadmill.

Susan

katluvr

02-01-2010, 01:18 PM

I'm back to "running" and posting my runs.
Yesterday I did a 7 miler. I had issues w/ my Garmin (*&*&%#@*!!) so just ran w/ my reg watch. So no watching my pace. Just out for an "easy, just run as I feel" type run. It was overcast adn upper 50's...so actually GREAT for a run. I think my loop is a bit more than 7miles. Did it in 1:18. Felt pretty good and needed a "good" run since I have not been that into it with only 3 weeks til my marathon.

So I rested most of yesterday, I did not get to bed tooo early, but earlier enough. I hydrated well. I did, howerver, start my (.), aunt flo, or what ever you wanna call it.

Felt OK this AM determined to go out w/ good thoughts...hey it's only 22 miles. Just do it however slow. Well, I definitely had a slower pace today. Not sure why, but wanted to get into a pace/rhythm that I could "run all day at". I would say my first 8 miles were pretty darn comfortable. By 10 I was OK, but tired adn still thinking "what am I doing??". I took a bathroom break at miles 12+ and it was my "turn around point". Mile 14 always does me in. By miles 15 - 16 I was really wanted to just throwin the towel. By mile 17 I was pretty sure I was calling home and calling for ride. Just tired, heavy legs--and doubts. But I just did a shorter loop home and ended with 19.5. So I had 2 other runs at 20 miles. Today was not my best. I had lots of doubts about finishing...well finishing under 5 hours. I maybe walking the last 5 or 6. I added accelerade in 2 of my bottles, therefore I really didn't "eat" anything (Gu). My SO thinks that may be the issue, I am under fueling. So I had about 250 cal cereal/milk breakfast, 16 oz accelerade = 160 cal (oh, less than I thought), 16 oz G2 = 50 cal, 1 Gu = 100, twizzlers about 90 cal. So during my run (of about 4 hours) I had about 400 cal. So I guess I have some leway to add more calories.
So I got inthe pool (cold water) for the legs and have compression stocks on now. I am a bit disappointed in my run and worried about the REAL thing. Hopefully some of my training and the excitement will carry me through. But I must say thoughts of just not doing it DID come into my head today. Oh well. I'll muddle through!

We will see what week brings and what next weekend's runs are like. :o

indigoiis

02-02-2010, 05:38 AM

5.15 mile run with DH this morning - it was 18 degrees and for some reason, this slows me down! My feet in VFFs felt very slappy and hard even though I was trying to keep my cadence up. It's downgrade all the way down to the river to the turnaround point and then upgrade, maybe 3% - pretty much all the way home. It took us 53 minutes. After Sunday's faster long run I was kinda hoping my slow days were done.

Anyhow I punished myself by making me ride the mb down to the bus, and then back home tonight. There.

Also, did Pilates last night and she had us working hamstrings, so that might have had something to do with the slowness. Maybe.

limewave

02-02-2010, 10:01 AM

5 hilly miles on schedule for me. Getting ready to head out.

OakLeaf

02-02-2010, 04:05 PM

19 miles, and I felt like I could keep going. Of course, as soon as I stopped, I could hardly walk. :rolleyes:

Kat, sorry your run was such a struggle. But y'know, we all have those. It's okay to have days like that. You did a LOT, even if it wasn't everything you'd planned - and not doing exactly what you'd planned is okay, too. You did great - and you'll be fine in your marathon. Underfueling will definitely make me feel that way though, so I think for sure you should try more next time.

WindingRoad

02-02-2010, 04:44 PM

Battling a very nasty cold right now... I did a slow 4.5 today and apparently that was a bit too much. I started feeling more sickly towards the end of today and super worn out! It may be the impending drain of PMS... I hate being a girl sometimes. Over it! Taking extra vitamin C, B and Iron to ward off the sickliness.

Bike Chick

02-02-2010, 05:00 PM

Hope you get to feeling better, Winding. Sounds like you need a hot toddy and a good night's sleep.

Week 2 of HM training....3 miles tonight in sloppy, melting snow. Ick!

Aggie_Ama

02-02-2010, 07:30 PM

Did 45 minutes including 40 minutes of intervals. My new shoes were much better on the path instead of the treadmill. It is supposed to rain the next couple days so I will probably focus on core and some strength exercises.

Grog

02-02-2010, 07:50 PM

Oak, 19 miles?! That's awesome.

Made myself go 6 km this morning. I was ready to stop after 3, but I kept going. I felt better after a while, but my legs felt really heavy. Ooof. I hope it's better tomorrow, I want to get a light track workout in.

colby

02-02-2010, 10:52 PM

A couple of long runs and other milestones this week... nice work, ladies!!

Hang in there, kat. You will go the distance! My fueling plan was something like a gu every 30-40 minutes with closest water station, half gatorade/half water every other aid station, just water if there was another aid station. It sounds like a lot of liquid, but I don't really feel like I get it all in and down so I drink more often. The last marathon I ran didn't have aid stations every mile, more like every 2, so I had to adjust accordingly. So, something like 150 cals/hour x 4.5 hours = 675 cals total.

In training, I didn't take in any gatorade, just water and gels every 30 on the dot. Usually a bad thing to not race how you train, but I know from experience I can tolerate the extra gatorade as long as I split it with water. In a race, I tend to eat later, which I think can put me in a game of catch-up later in the race, so this is what I'll be working on this year. ;)

I was supposed to go 8-10 but only went 6 on Saturday due to other commitments. Today I did about 5 miles at max sustainable pace (maxes out at about HR 185). Next run, Thursday. I imagine it'll involve intervals. :) The weekend will probably be a longer run. I think February goes up to 10-12 most weekends.

indigoiis

02-03-2010, 05:47 AM

omg Oak, nineteen miles? Inspiring!
I did 3.6 on the TM this morning in speed intervals of .25 ea with about .10-.15 resting pace.

Susan Otcenas

02-03-2010, 11:54 AM

In training, I didn't take in any gatorade, just water and gels every 30 on the dot.

I do this on all my long runs over 10 miles (water & gels every 30 minutes). Works like a charm. Did the same thing in my half marathon in October and it came off without a hitch. I have a race belt that holds a whole bunch of Gu packets and it was perfect.

oak - 19 miles! Zowie! At my pace, that would take me forever. :o

10 miles for me this morning. Nothing like a 10 mile run at 5am in the cold and rain. ;) Wasn't my peppiest day, but it got better the longer I was out there. Came home to steel cut oats in my crock pot. Yum.

Susan

OakLeaf

02-03-2010, 12:31 PM

At my pace, it DID take forever. ;) Three and a half hours, just about exactly. Seven more miles, and three and a half months. I want to train the full 26.2 (scared not to), and I should have enough time to do it.

I've been taking water every 20 minutes and gel plus water at 40 minutes. I've been thinking about cutting that to every 30 minutes though. Ten miles is pretty much my limit without carrying fuel, too - I carry water anything over an hour, sometimes shorter if it's really hot.

I like HEED in my bottles on the bike, but I just can't bear to put it in my hydration pack. Mold is growing in my drink tube just thinking about it. :p I tried HEED mixed really strong in my gel flask two weeks ago, and it seemed okay, but it was hard to mix in the flask to the strength I wanted. So, it's been water plus "gel" (rice syrup, molasses and salt) - I'm going to give commercial gels another try and see if I notice any difference.

Kat, the other thing I thought is maybe a slightly more substantial breakfast might help - something with a little more protein and fat. I usually toss a handful of nuts into cold cereal, a dollop of PB into hot cereal.

So today I did another six-tenths of a mile barefoot. So far, so good...
No wait, I did a whole kilometer! That sounds so much better. ;)

Susan Otcenas

02-03-2010, 01:30 PM

At my pace, it DID take forever. ;) Three and a half hours, just about exactly.

Just over 11 min/mile. Yup, sounds about right in my world too. And it's yet another reason I will probably never do a full marathon. I always do my long runs before work, and I'd rather not have to start at 3 a.m. to get done in time. :(

How do you keep your mind engaged for that length of time? I listen to NPR when I run, and by the time 2 hours rolls around, I've usually heard the stories at least twice! If I had an ipod (am I the only person left on the planet without one??) I'd probably download podcasts.

OakLeaf

02-03-2010, 01:52 PM

Honestly, keeping my mind engaged isn't usually an issue. I mean, if it were a bike ride, three and a half hours would be only middle distance. I own an iPod (two, actually :rolleyes: - want a last-gen Nano?) but have no interest in listening to anything when I run.

I watch my form a lot - let my attention just kind of wander around my body, correcting anything that feels tense or out of whack, trying to bring everything into good Chi Running form. I take in my surroundings - wildlife, people, traffic, landscape, businesses, whatever. If I'm on the beach I might meditate, but only on the beach - just not safe to zone out that much, even if the only thing that might trip me up is an irregularity in the sidewalk.

I've got the luxury of not working, but I think the time involved is why most people do their long runs on their days off work, mostly weekends - if you take any!

WindingRoad

02-03-2010, 07:37 PM

Rest day for me today: I plan to head out in the AM before the big snow storm hits and do a nice slow 4 or 5 miler. I have weened myself off most of the cold meds now and discovered I don't feel as bad as I did so I think a low intensity run would be OK. :)

Grog

02-03-2010, 07:47 PM

I also don't own an iPod, Susan :) I do own an MP3 player or two, but I don't take them on run. I'd rather be aware of my surroundings. My mind goes off as soon as my heart rate goes over 140 bpm or so. It's like meditation to me. I don't get too bored, but I also run in very varied terrain over the course of a long run...

colby

02-03-2010, 09:49 PM

Bike Chick

02-04-2010, 04:07 AM

Bike Chick, hope your training is going well! The weather is more mild up near Chicago than it was last year, but it still stinks. luckily I just wear lots and lots of layers and I get by OK. :)

Thanks, Syn. I'm in week two of my training and so far, so good. Did a 2 mile run on my lunch hour yesterday.

The weather has been colder down here for us this year. I've learned to dress for running in single digit temps. I'm really looking forward to spring. My son and wife are from up your way and have registered for the half at the Illinois too........this will also be their first so it will be a lot of fun. They are struggling with snow and temps too and my DIL is still on the treadmill. Ugh!

Glad you are back at it!

Grog

02-04-2010, 05:48 AM

I also prefer to run without music or noise, except on the treadmill, then I plug in to the TV at the gym - no scenery to keep my brain (dis-)engaged. Since I spend so much time engaged all day every day, running (outdoors anyway) actually lets me NOT multi-task and do 10 things at a time like I usually do. ;)

I think it's also why I prefer to run without. I also find it messes up my cadence.

But! I have found from my log that I used the music once recently. If I have a hard time getting my old self out of the door, music will sometimes convince me. About twice a year... And for the treadmill it's a necessity, but that would be about once a year when in a hotel without outdoor running possibility.

Today is a rest day for me!

The Slowgeek thing works (re: another thread on the Nike+ Sensor), here's my log: http://slowgeek.com/pr/Grogotte I find this really cool.

skhill

02-04-2010, 06:10 AM

I don't have an iPod either-- most of my waking life, there's some kind of background noise, and I like the respite. And I don't get bored, somehow (unless I'm on the treadmill).

Today's run was awesome-- 10k in 1.5 minutes less than my best race time! 56:55!! Maybe it was hitting all the stop lights/ traffic just right, maybe it was *really* needing to go to the bathroom towards the end... hey, whatever works...

So now I'm thinking of revising my goal time for my upcoming first half-marathon (end of March). I was hoping for something from 2:10 to 2:15, but maybe sub-2:05 will be possible... Still, the great thing about the first time racing a distance is you know you'll get a PR if you just finish!

Susan Otcenas

02-04-2010, 11:55 AM

So now I'm thinking of revising my goal time for my upcoming first half-marathon (end of March). I was hoping for something from 2:10 to 2:15, but maybe sub-2:05 will be possible... Still, the great thing about the first time racing a distance is you know you'll get a PR if you just finish!

My long runs were all 10:30-10:45-ish (11:00 on an off day) and on half marathon day I ran 9:55s to finish in 2:09. You'll be amazed at how the river of people and the adrenaline just carries you along. I cried when I came over the finish line because I was a) so overwhelmed just to have accomplished it and b) was stunned at the result. It was an incredible moment for me. Anyhoo, with that kind of 10K time, I'm sure that sub 2:05 is well within your reach!

As for engaging vs. disengaging... when I trail run, I don't listen to music. I find it takes all my concentration to keep myself upright, and I love the sound of the wind in the trees (when I can hear it over the noise of the wind in my chest...)

But when I run in the early a.m. (as I almost always do) I run the same set of roads in whatever configuration gets me the mileage I need for the day. It's boring scenery. This is suburbia, so I pass lots of dark homes, silent business parks, and I regularly do a huge loop around one of Intel's campuses that's surrounded by a huge berm. Basically, there's nothing interesting to look at and at 5am there isn't much traffic either. I'm *aware* of what traffic there is (I'm very cautious about being highly reflective and since I usually have to cross several freeway on/off ramps I have to pay attention) and don't feel like listening to the news hurts my ability to do that.

OakLeaf

02-04-2010, 01:29 PM

According to Galloway's pace predictor (http://www.jeffgalloway.com/resources/gallracepredict.html), I should actually be taking my long runs a little slower (more like 12:00). It's just it takes... so... long. :D

In the fall my long runs were generally @ 10:15-10:30. I ran the half in 2:00:41 (@9:13). Of all the formulas, Galloway's seems to have the most congruency between my 5K time and my half marathon time. Honestly, since it was my first half, I probably could've done it a little faster (darn it, I KNOW I had 42 seconds in me in the first few miles :rolleyes:).

Bike Chick

02-04-2010, 05:06 PM

Oak, I think you are doing great!

3 miles this evening after work.

WindingRoad

02-04-2010, 07:38 PM

I did my 4.5 miles this morning outside in the cold but it beats the treadmill. Didn't go too bad other than my head being stuffy and grotesque at times. Now just waiting for the snow because the trainer and the Bianchi are both set to roll for the next few days. :D

Keep up the awesome work everyone!

hammertime

02-05-2010, 07:07 AM

sweet!!... I didn't know there was a weekly post for running!!:D Heck I didn't even know there was a running forum on here :eek:... and I've been on this site for over a year!!:eek:

With that said:rolleyes:, I've been having a total of 15-20mile weeks running. However, this week zero!!!:eek: The end of last week I felt some shin splints reappearing, so thought I'd give the legs a few days rest. I am prone to shinsplints... both marathons that I have run, I suffered those nasty splints both times during training... they hurt.

but tonight I think I'll do a 5 mile run:), hop on the bike for 30-45min and then some racquetball:D

GLC1968

02-05-2010, 08:39 AM

Wow, Oak - very impressive work!

I did my first run/walk last night where the run minutes actually out-numbered the walk minutes...FINALLY!

16/14 run/walk - I did the running in 4 x 4-minute intervals at 6.0 mph. Walked a little more at the end to bring the distance to an even 2.5 miles. Then I kicked off my shoes and ran for another half mile barefoot. FUN!

Susan Otcenas

02-05-2010, 09:02 AM

hammertime - welcome to the run thread! :) When I was in my 20s, I used to get shin splints alot in aerobics class. It turned out that I was wearing my shoes too long. Once I started replacing my shoes more often (and wearing better shoes) my shin splints went away.

GLC - WOOHOO!! Fantastic! 6mph is a great pace too. You're making such great progress! :)

My run this morning was all of....10 minutes! Coach had me do an hour long bike trainer workout this morning, immediately followed by a quick 10 minute transition run.

Tomorrow's plan is a 4 hour bike ride immediately followed by a 5 mile run. *That's* gonna be fun, eh?

OakLeaf

02-05-2010, 10:07 AM

Skipped my run yesterday but went for a hike. I forgot my GPS and I'm still waiting for DH do download his track... :rolleyes: That plus my hip exercises were plenty. I've been sore all week.

So today I blew off the club ride (weather looked iffy, although as it turned out it would've been fine) and went for an easy run instead. 7.5 miles with shoes on, and another 0.8 barefoot. My HR was definitely high...

WindingRoad

02-05-2010, 03:04 PM

Well I managed to get in a 4.5 miler yesterday even though I was bordering on sick still. Today did 26 mile mountain bike ride in the snow, very fun. Tomorrow prolly back to the treadmill as the weather is poo! Come on spring!

Bike Chick

02-05-2010, 05:30 PM

Tomorrow's plan is a 4 hour bike ride immediately followed by a 5 mile run. *That's* gonna be fun, eh?

You bet that's gonna be tough! Better get a good night's sleep tonight, Susan! Good luck. Let us know how it goes.

Grog

02-05-2010, 05:34 PM

Awesome, GLC! I'm very happy for you!

I had a lovely run-to-work this morning. Well, still only 2/3 of the way (then I take the bus) because it's too dark to run through the park I have to cross to get to my office building. In another two weeks it should be just fine.

I love to do this. I would have run back home if I didn't have to take so much stuff back with me.

OakLeaf

02-05-2010, 05:46 PM

Way to go GLC! Every milestone feels so good, doesn't it?

hammertime

02-06-2010, 08:05 AM

2/5 night...

3 mile "somewhat" faster run, 40min high cadence spin, and then 3 games of racquetball:D

Just getting back on the bike... 2nd spin this year (2010)... my 'vajay jay' hurts a bit, LOL...always a bit getting used to that saddle again:eek::rolleyes:

Jolt

02-06-2010, 10:49 AM

40-minute trail run today. Kind of slow--lots of walking breaks. I think it was a combination of the trail conditions (halfway-packed-down snow that was very uneven) and the fact that it's that time of the month :rolleyes:. At least I got out there.

Grog

02-06-2010, 11:36 AM

Just a gentle run outside this morning to enjoy the sunrise. The mountains surrounding the city gave the city a glorious feel. It was simply spectacular.

Tomorrow is my long run, 23 km is on schedule. I have ran this far probably once or twice in my life. Now it's going to be a new baseline as I ramp up the mileage for the marathon. :eek:

skhill

02-06-2010, 12:54 PM

Today was supposed to be my long run (12 miles), but my body was saying "no freakin' way" when I got up this morning. I'm glad I listened! Did a relaxed 6 miles instead; I was stiff starting out and then loosened up and then started getting stiff again. I did enjoy getting to run through the falling snow at sunrise-- at least until I turned into the wind to tackle the last hill on my way home...

Aggie_Ama

02-06-2010, 06:50 PM

My long run was supposed to be tomorrow but the weather forecast looks sketchy and today was beautiful. I did 8 miles, it was exhausting!

Bike Chick

02-07-2010, 03:58 AM

Did my long run yesterday (4 miles) with my training partner---a 13 year old boy. His dad and my husband are training for the marathon (he and I are doing the half) and we try to get together on the weekends to do our long run. Running with him is a real treat. We run up the steps of the church, then back down, once around the track at the jr. high (after he swings on the gate to get in) and then have snowball fights the entire 4 miles. The time flies by and it's never boring.

spindizzy

02-07-2010, 05:30 AM

Rest week for me.
Easy 5k on Wednesday and 10k yesterday @ 5:55/km pace

Have HR zone testing tomorrow morning for bike and run.

rocknrollgirl

02-07-2010, 05:35 AM

After our run today I took some post blizzard pictures and video. Motivated by the Fargo runners:D, I did an ice bath in the snow!

http://s151.photobucket.com/albums/s152/rocknrollgirl_01/Blizzard%202010/

The first one is a short video....

yellow

02-07-2010, 06:12 AM

Nice photos, RNRG. We'll take your snow any time. We're way below normal this year...

So my latest is surgery is scheduled for 2/18. I will be having anterior lumbar interbody fusion (ALIF) of L5 and S1. I'm nervous, and anxious to get to the "recovery" phase, in spite of the fact that it will be a long one. I hope to be hiking by summer and maybe even doing a little easy riding by late summer. Probably no running for quite some time. :( No way am I going to risk messing it up. My long term goal is to be running regularly again in 2011. But I also know that I need to be patient and flexible (well, not literally for a while at least).

I'll check in every now and again. In the meantime, I'm working on getting as bada$$ as I can before surgery. :D I met my only presurgery goal earlier this week and was tickled with myself, even though most folks in my life have no idea what I was so excited about: I did not one but TWO muscle-ups. See evidence here (http://www.slccrossfit.com/salt_lake_city_crossfit/2010/02/wednesday-03feb2010.html). (This is the same day we did 1 mile run for time, on the sidewalk, in the dark. I managed 6:33. Happy wit dat! even though my back was not...)

Grog

02-07-2010, 06:29 AM

I met my only presurgery goal earlier this week and was tickled with myself, even though most folks in my life have no idea what I was so excited about: I did not one but TWO muscle-ups.

I am in AWE. This is GREAT!!! Congratulations Yellow!

OakLeaf

02-07-2010, 08:42 AM

Way to go on the muscle-ups and the mile Yellow! And good luck with the surgery. I'll be thinking of you.

... my dad is almost four weeks post his two-level lumbar laminectomy and fusion; he's getting around really well, and his radicular leg pain continues to improve.

Bike Chick

02-07-2010, 10:34 AM

Yellow, the one-ups are awesome, as is your mile! Good luck on your surgery.

Rocknroll, thanks for sharing the pics. That's just a heck of a lot of snow!

rocknrollgirl

02-07-2010, 02:13 PM