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<p>Early bird catches the worm right?</p>
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<p>I'm gonna take advantage of being off work and get out there earlier today.  Just an easy 3 on tap.  Then later me and DS are gonna go *run on the trails.  He's been dying to go since he found out there are bridges you have to cross in te woods.  Ought to be fun.</p>
 

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<p>Yes, the early bird catches the worm.  And son1 catches hell for making mom wait to go to the gym...</p>
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<p>Usual 2500 on tap for this morning.  Whenever (if at this point!) we get there.</p>
 

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<p>Coupla early birds worming it...</p>
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<p>BBS - Have fun on dem trails.</p>
<p>4boys - Breathe....now give him heck</p>
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<p>Nothing for me today except rest.</p>
 

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<p>Good morning BBS, 4bm and Dan.  I got in 5.25 miles in 45:16(8:37).   The first couple of miles I was running in quick sand.  The last 2 were good.  A core workout later and then deciding what I want to do for my birthday tomorrow.  Have a great morning everyone.</p>
 

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<p>Well, my post disappeared on me as I was writing it!  Rather annoying!</p>
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<p>Got in a total of 11.7 miles (2.9 to the gym, wait for buddies then 8.8 miles).  A few faster miles in there were tough on tired, sore legs. At least it was cooler w/ low humidity  My 18 miler on Sunday should be interesting.  Why am I doing this to myself?</p>
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<p><strong>kfuller</strong> - nice job on the 5'er +</p>
<p><strong>Dan</strong> - rest up buddy</p>
<p><strong>4boysmom</strong> - Burn his village!  Wait, that's your village too.  Maybe splash him in the pool.</p>
<p><strong>BBS</strong> - sounds like a fun jaunt in the woods</p>
 

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<p>Not an early bird.  Guess I'll go eat worms.</p>
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<p><strong>BBS</strong> -- Have fun on the "fun run."</p>
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<p><strong>Mom</strong> -- Enjoy the swim .</p>
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<p><strong>Dan</strong> -- Rest up, buddy.</p>
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<p><strong>Kevin</strong> -- So, how many laps around the sun does that make us tomorrow?</p>
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<p><strong>RA</strong> -- Great new pic!  That's a question that always comes up mid-cycle.  Hopefully it'll all payoff on race day.</p>
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<p><strong>Me</strong> -- This vacation is just flying by.  Out for 13 along the coast, under the protective marine layer. </p>
 

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<p>Good morning.</p>
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<p>BBS - Enjoy your 3 and the afternoon run with DS.</p>
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<p>4BM - Hopefully the pool was still there, if you ever made it.</p>
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<p>Dan - REst up!</p>
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<p>RA - Nice run this morning.  Love the avatar.</p>
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<p>Chances - It always flys by.  Nice run.</p>
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<p>kfuller - I really need to work on my core.  Nice job</p>
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<p>Me - 70.5 miles on the bike this morning.  I loved it.  I was able to get in a good nights sleep which made all the difference in the world.  I averaged 19.9 through 56 miles and then when I stopped to refill my bottles I forgot to stop the watch.  Ended up, including stop at 19.5 for an average.  I am definately happy with that speed.</p>
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<p>No for a nap so I can stay awake tonight when I take DW out for an evening alone!  <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
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<p>Happy training everyone!</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Boyerdavea</strong> <a href="/forum/thread/69322/friday-august-6#post_1930903"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Me - 70.5 miles on the bike this morning.  I loved it.  I was able to get in a good nights sleep which made all the difference in the world.  I averaged 19.9 through 56 miles and then when I stopped to refill my bottles I forgot to stop the watch.  Ended up, including stop at 19.5 for an average.  I am definately happy with that speed.</p>
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<p><br>
What is your goal for the HIM?  Looks like you'll be around a smokin'  2:30 - 2:35 on the bike...</p>
 

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<p>I'm not a morning person and I don't eat worms.</p>
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<p>Nothing for me yet today...but it's a planned cross-training day. Running 16 tomorrow. I may head to gym for spin in a little bit...that's usually a winter activity when I can't cycle outdoors as much, but it may be my best shot at getting something in today.</p>
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<p>BBS - Have fun on the trails later.</p>
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<p>4bm - hope you made the pool</p>
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<p>Dan - enjoy the rest day</p>
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<p>kevin - nice job on the 5 as you finish up that 33rd lap of the sun.</p>
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<p>Dave - wow, that's some ride. Have fun on your Friday night date.</p>
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<p>RA - nice job on the almost 12. Waiting for that weather to get here. Need it by tomorrow morning.</p>
 

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<p>I think I am going to make my goal between 20.5 and 21.  It is a hilly course and I will need to save my legs for the run.  last year was a flat couse and I average 22 but had nothing left for the run and average 9 m/m.  This year I am hoping to run 7:30 - 8:00 on the run.<br><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>RunAsics</strong> <a href="/forum/thread/69322/friday-august-6#post_1930916"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
<p><br>
What is your goal for the HIM?  Looks like you'll be around a smokin'  2:30 - 2:35 on the bike...</p>
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<br><br>
 

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<p>Quick spin and weight workout at the gym for lunch. These spin bikes crack me up...in a total time of 27:53 I rode 10.33 miles for a very Dave Boyer-esque speed of 22.53 mph. Yeah, right. <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" title=""></p>
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<p>Then I squeezed in a few sets of shoulder presses, curls, squats and heel lifts, about as much iron as one could possibly pump in the 10 minutes I had left before I needed to shower and get back to work for a meeting. Let's just say the rests between sets were very short -- like 15 seconds.</p>
 

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<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Boyerdavea</strong> <a href="/forum/thread/69322/friday-august-6#post_1930925"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I think I am going to make my goal between 20.5 and 21.  It is a hilly course and I will need to save my legs for the run.  last year was a flat course and I average 22 but had nothing left for the run and average 9 m/m.  This year I am hoping to run 7:30 - 8:00 on the run.</p>
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<p><br>
On similar lines, a few of the guys in DW's tri training group hammered the bike at Racine HIM.  DW beat them all on the run, even the best runner in the group.  They just died.  Something to be learned from that.  She also killed them in the swim but was middle of the pack on the bike.</p>
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<p><strong>Hawk</strong> - you are a monster... So, you should do an indoor tri as they are generally biased towards the (spin) bike.  I'd do one if I wasn't a sinker in the pool or if I was vaguely interested.</p>
 

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<p>Wow, everyone is doing great today.  I did great too, for once. 18 miles ON THE TREADMILL.  Thank goodness for netflix, is all I can say.</p>
 

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<p>Afternoon</p>
<p> </p>
<p>Dave - 70 miles? I'm impressed</p>
<p>Rob - Running on the coast in SoCal with marine layer,  I'm jealous</p>
<p>RA - Asking why will get you no where.  Have a great 18 tomorrow.</p>
<p>Kevin and Rob - So, Birthdays tomorrow? </p>
<p>Hawk - All that in 10 minutes?  You must have been a blur moving from one station to the next.</p>
<p>Jebba - Glad you caught a good one!</p>
 
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