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<p>LIT NATION, good morning ya'll!</p>
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<p>Dougie: See you on Sunday. We'll suck down a fresh Smuttynose if you stick around for the marathon finishers. I think my wife will be there as well. Plus there will be a few others I know. I'd love to connect if you have the time. Otherwise let's just look for each other pre-race. Good luck.</p>
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<p>Me...</p>
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<p>3 mile run early this morning. Been sluggish and tired lately. No worries for race on Sunday, though, as I know adrenaline will smooth it all over, as it always does.</p>
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<p>Great day, Smutty Peeps!</p>
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<p>I just had the absolute best start to my day!!!  One of my sometime running buddies (meaning are schedules conflict so we rarely get to run together) organized 4 of us to meet after the bus left to go for a 6 mile run.  It was a BLAST!  I have never run as a group of 4 and I absolutely loved it!  We decided we just organized the Friday morning running club and I have blocked my calendar for that time so I can do it every week.</p>
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<p>What a FANTASTIC way to start the day!</p>
 

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<p>Thor, good luck at your race on Sunday.</p>
<p>Julie, glad you had a good start to your day, it is always fun running with a group.</p>
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<p><strong>AM:</strong>  Me, ugh....only 5.5 hours of sleep last night thanks to my wife watching Grey's Anatomy and Private Prace, coupled with my sinuses being clogged beyond belief.  I still managed to roll out of bed at 4:30 and started my swim around 5:30AM</p>
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<p><span style="color:#0000ff;">3,000m - 500m wu, 8 x 50 drills, 12 x 75m @20 sec, 12 x 50 @15sec, 12 x 25 @10sec, 300 cd</span> (had to cut out the additional drill set since time was running short).  I felt really good for the most part, the swim helped to clear out my sinuses a bit.  The pool was empty as well, just me the lifeguard and an occassional straggler, much different from the prime training months.</p>
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<p><strong>PM:</strong>  I have a 1.5 hour run on tap.  I should be able to get it in at lunch since my boss isn't in today.</p>
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<p>Stay dry out there everyone!</p>
 

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<p>Good rainy morning everyone.  Our library is in danger of flooding today so I'm keeping a close eye on the downpour.</p>
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<p>I hit the gym this morning and ran 2 dreadmill miles alternating between .5 and 2.5 elevation, mimicking some low hills.  Plus 1/2 mile warm up & cool down and of course lots of stretching.  If I don't stretch well, my lower back & hips start getting even more angry than usual.  It really sux getting older.</p>
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<p>On the plus side, our 3 year old grandson called us last night and said to me that he's running like me now.  He ran to the mailbox with his mom and was very proud (it's about 25 feet from their apartment).  LOL  So cute!</p>
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<p>Hope everyone has a great day and gets some miles under their belts!</p>
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<p>Susan</p>
 

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<p>Stay dry NE peeps (reminds me of our 'welcome to atlanta' flood from last year...).  BEAUTIFUL fall morning here hope to take advantage of it later today.  DH was unwilling to cooperate with me, so no 5k race in the morning. (He's training for his first HM and totally freaked out about changing his long run, so I'm playing nice.)  Sooooo the plan is to at least GET OUTSIDE today, whether it's running or just a nice walk.</p>
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<p>Happy Friday!</p>
 

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<p>DOR. Ran 6 miles yesterday after work. Hoping to sneak out early for a B1tch & Brew w/ another coworker.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>hobey</strong> <a href="/forum/thread/70423/friday-oct-1-workouts#post_1950749"><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><br><br><p> Hoping to sneak out early for a B1tch & Brew w/ another coworker.</p>
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<br><br><p> I have one of those scheduled for next week, can't wait!</p>
 

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<p>Yesterday was a rest day, but driving for 7hrs or so total in BFE in TN was tiring, especially with bad L shoulder.  Ran 6.5mile or so in this morning.  L shoulder got really sore during the run.  But I am lucky that I could run.  3 trips that required a fyling/lots of driving in 3 wks.  This is getting old agin. </p>
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<p>Just found out that one of my girlfriends who was training for Kona had to cancel the trip/race because her husband got hurt in a motorcycle accident.  So unfortunate....but good news is he is expected to recover fully.  She wanted to hear all about my race to take her mind off her current situation - we just laughted at my baby falls/pains I was complaining about, compared what he had to go through.  Hugs, C.   </p>
 

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<p>Commute to work today.....</p>
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<p>Had my first azzhat driver......zoomed in front of me to go around, only to slow drastically in the right turn lane.  He had to slow, as it was  red light, but still.</p>
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<p>2900 meters in the pool at lunch</p>
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<p>600 wu as anything you want.</p>
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<p>4x</p>
<p>200 pull</p>
<p>100 reverse IM</p>
<p>100 kick</p>
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<p>5 x</p>
<p>25 surf kick/25 lifeguard swim</p>
<p>25 corkscrew swim/25fast</p>
<p>50 build</p>
<p>50 ez/fast</p>
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<p>Then, I was a participant in a research study examining the forces exerted during flipturns, the dryland portion.</p>
 
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