Weekend Workouts, June 13 and 14 - KickRunners.com
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  • 2 Post By regiolanthe
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#1 of 12 Old 06-13-2015, 11:49 AM - Thead Starter
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Weekend Workouts, June 13 and 14

Market Square Day 10K for me .... finished in a respectable 46:05 (10/110 50-59 AG, 132/1698 runners/walkers, 7:25 o/a pace). Fairly warm temperature for running (mid 70s, I'd say). Hard to judge pace ... think I kept it up fairly well for first 4 miles (about 7:30 first mile - with congestion ... hit 3 miles at about 22), but was definitely dropping off by 10-15 seconds over the last couple of miles. It was probably at the upper end of expectations given the heat (figured anywhere from 45-51 minutes was possible) - and I'm pretty pleased given my 10 mi/week run base and lack of road racing over the last 5-6 years. Going to sign up for a few 5ks later in the summer ... a 22 minute 5k would make me happy. This return to racing thing is kind of fun

Hope everyone's having a great weekend!

Geo
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#2 of 12 Old 06-13-2015, 12:02 PM
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Nice race Geo, solid pace!

75 mile ride with a few other guys, solid ride, starting to feel right at home on the bike again.

easy 15 minute run after.

Have a good weekend all!
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#3 of 12 Old 06-13-2015, 04:33 PM
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Yay, Geo! Top 10% in the big AG. I knew you would do well!
Scott - another solid ride!

DD needed a ride to ACT test (kind a far) so took advantage of 4hrs+ of free time to venture out that side of town. The bad news was, when I went to wheel shopping the other day I found out the rear wheel was dead too so my bike wasn't functional. So... took my son's ctappy old bike, with flat pedals. Most of the ride was bike path then the plan was singletrack. It was muddy and the crappy gears didn't work well. One fall (into the mud) and gave up. Still got 3hrs in!
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#4 of 12 Old 06-13-2015, 04:50 PM
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Geo - awesome!!!

10.25mi at a metro park with my sister. Only had a couple of struggles as the terrain is hillier than I've done in a long while. Really have with 12:10 avg pace. On track for the half in a couple of weeks.
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#5 of 12 Old 06-14-2015, 08:05 AM
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Yosh nice ride of despite the bike and the fall still good 3 hours.
Sparty nice run with the sis, I assume that was you and her on that fb pic

Just finished 12.5 mile run. Half in the ran which was kind of pleasant. Happy Sunday!
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#6 of 12 Old 06-14-2015, 12:31 PM - Thead Starter
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Thanks guys!

Easy 48 mile ride for me (hi 16s) on what could be the choice day of the summer up here in NE (not too hot, dry, mild breeze). May go out with DW for another 10 or so easy.

I tell you Yo - spare bike time!

And nice runs Sparty and Scott .... rain running is great (without lightning anyway!).

geo
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#7 of 12 Old 06-14-2015, 03:54 PM
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Sat- Had a graduation party to get to, in south bend, so I was up at 4am, riding by 5, done by 9, run and done by 10, driving by 11, drinking by 2pm. All good except my back, legs, and other pissed off body parts from sitting still too much driving! It's bad for your health, I tell you!
Sun - Wanted to volunteer at a local race, so again up 4am, ride TO the race (~1hr), kayak/water safety, then 5 hours to finish the ride. Flat 1.25miles from the finish. REALLY? Oh yeah, and I clear 2 trees off the bike path and had to mountain climb with my bike to get around the third - it was huge!


4 weeks to ROTH
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#8 of 12 Old 06-14-2015, 06:07 PM
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Hi gang!
DOR yesterday - house stuff and some errands...

Today - 36 miles with DH...legs failed w/5 miles left...too much effort to maintain pace, but got it done!
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#9 of 12 Old 06-14-2015, 07:14 PM
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Nice run Alicia, with your sister for extra points!
Ron - you are so dedicated!
Geo - sounds like a relaxing ride day. I have a road and a tri bike... Hard to justify another mtn bike. Of course singlespeed and fat tire would be good additions

1hr FIT (functional integrated training) class, first time in about a year? Totally kicked my butt. And hiked a state park with DS and DH for an hour as they planned their troop's Father-son triathlon course (kayak-bike-hike). Nice chat time with DS.
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#10 of 12 Old 06-15-2015, 05:34 AM
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Everyone is looking strong.. Waiting to track Ronbo at Roth!!

Me, 100/3 on Saturday. Legs felt dead, but had some great climbs, so I'll take it
Sunday 9. Legs felt REALLY dead.

Now I suffer through the week towards a race this weekend. Patriot for you locals. Gonna hurt!
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#11 of 12 Old 06-15-2015, 08:22 AM
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Back at it!

Saturday, du brick
ride 51.3 mi (@16.6 mph), run 3.07 mi (@9:50/mi), ride 49.3 mi (@15.9 mph), run 1 mi (@10:09/mi)

Sunday, brick
ride 53.4 mi (@15.4 mph), run 10 mi (@10:16/mi)

Fortunate to have a good friend do the entire workout with me on Saturday. She doesn't even *need* to be doing brick runs! Was surprised she joined me for the last 1 mile run, but she was like "WTF why not?" at that point. Hamstring was a bit naggy during the 2nd ride, especially on hills. The brick runs...felt like brick runs (achey in general).

Rode with friends on Sunday, but was on my own for the brick run which went WAY better than I feared it could. More importantly, I had moments during which I did NOT think about the hamstring! 9 min run: 1 min walk intervals throughout and I still managed two "super fast" splits in the first 2 miles. For your amusement, here are all of the splits for your amusement (you can totally see where the heat & the cumulative weekend miles started to get to me): 9:33, 9:27, 10:13, 9:55, 10:23, 10:19, 10:31, 10:49, 10:57, 10:29.
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#12 of 12 Old 06-15-2015, 09:27 AM
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You all killed it this weekend! So very impressive and happy and all those good things that keep you going and going and going...

Saturday: 66 mile ride FIB 30 min run which was 3 miles. Swam 1 lap of Stiles which is about 1.5 miles later in the day with Kitty and Martha. Great day. Dinner out with DH and Jocelyn. Great food. Slept soundly.
Sunday: 12 mile run with N1. She was awesomely distracting. Spent 5k with cousin Sharon too who is just wonderful. Scott caught up to his on his bike ride. It was a great run. I was not fast and felt the efforts of the day before but got less achey as the run progressed but definitely was glad to be finished at 12 miles. Met with a horticulturalist Brian knows to talk about a landscape plan for new house. She and her Fiance (Brian knows both through work) could not have been any more wonderful as human beings. I was so happy to have met them.
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