[Thor]

<p>Wow, it is almost July, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile run early this wet morning. Pace was semi-tempo. Not quite as fast as tempo, but a sliver under. Legs tired from yesterday evening's trail run, hammy pulling, but was able to work through it.</p>
<p> </p>
<p>Great day!</p>

 

[donskiman]

<p>Basic daily run. Nothing hard. Half marathon tomorrow.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>35m 52s - 4.15 miles - 08m 38s/Mi<br><br>
6:55 AM <br><br>
Equipment: Brooks Launch 05/11<br><br>
Warm/low 60s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy effort run. Race tomorrow. Stretching afterward.</p>

 

[SpartyGirl]

<p>3 straight days of dance = ow.  Planned 'make up run' day has returned to rest day Friday.  Silly girl, trying to get all creative with the schedule.  Resting up for tomorrow's planned 7.5!</p>

 

[Tri-Tammy]

<p>My swim last night was a total failure.  <span><img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;"></span>  I had an asthma attack only 700m into it.  Unfortunately I had forgotten my inhaler so I had to get out and deal with the matter of breathing.  Once settled, I went home and spent 45 min on the bike for a steady tempo effort.  Lungs didn't really setttle down until after dinner. </p>
<p> </p>
<p>So back to the pool for me tonight and then my run. </p>
<p> </p>
<p>Happy Friday everyone!!!!!!!!!!!!</p>

 

[Muffin Queen]

<p>30 minutes spinning on the bike on the trainer this am to stay loose.  Race day tomorrow for first tri of the season.  Hoping to beat last year's time.</p>
<p> </p>
<p>Happy friday everyone.</p>

 

[niemsco]

<p>Thor - Nice work</p>
<p>Don - Good luck with the HM</p>
<p>Sparty - your funny</p>
<p>Tri-Tam - good luck with the swim tonight</p>
<p>MQ - Good luck with the first tri tomorrow</p>
<p> </p>
<p>Bike class on the computrainer this morning.  Short one with short high intensity intervals, then 20 minute run.   That's it for the day.</p>

 

[ksurp]

<p>Happy Friday everyone!</p>
<p>Upper body strength training P90x for me.</p>
<p>Managed 1500yds in the pool yesterday. It is cool that my boys are now old enough to shoot hoops in the fitness center gym while I swim.</p>
<p>Good luck to everyone racing this weekend.</p>

 

[regiolanthe]

<p>DoR -</p>
<p> </p>
<p>G'luck Don and MQ (and RONBO).</p>
<p> </p>
<p>geo.</p>

 

[hobey]

<p>DOR. That's it. Enjoyed a day off yesterday and looking forward to a "Bitch & Brew" tonight.</p>

 

[MBannon]

<p>Rest day for me, too.  Back is all horked up, no idea why.  Bent over to tie my shoes this morning and Bam!  Maybe strained it on the trainer last night???</p>
<p> </p>
<p>Speaking of the trainer last night...finally nailed the workout I've been striving for all year!  2 x 20 min at 234 Watts (19.0 mph on the Kurt Kinetic) with 5 min rest between.  Even managed to kick it up a notch for the final 5 minutes, building each minute until hitting my absolute limit at 21 mph for the last 90 seconds or so.  Quite pleased.  One more of those and I think I'll be ready for time trialing, 5 minute intervals, etc.  <shudder></p>
<p> </p>

 

[jenotter]

<p>Happy racing this weekend everyone!!!!</p>
<p> </p>
<p>Did a 4-mile treadmill run this morning. Looking forward to hearing the weekend race reports!</p>