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<p>Good morning, TEAM LIT!</p>
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<p>Good luck to all weekend racers. We have many members who are doing A races. Stay focused, race the way you know you can, and remember that you can only have the race for which you are trained -- you can not have a better race, but with mistakes you can have a far worse race. So stay focused and go execute!</p>
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<p>Me...</p>
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<p>15 mile speed/long run early this morning in 1:46 on otherwise tired legs. Wouldn't have done this workout today if not for having to travel to upstate New York this weekend. But life goes on. Did the iPod Shuffle Workout (one or two songs on (speed), one song or less off (recovery)) to Blink-182, Joan Jett (vintage), Killers, My Chemical Romance:</p>
<p>o WU - 13:09</p>
<p>o 4:19 / 3:14 (on / off)</p>
<p>o 4:03 / 4:13</p>
<p>o 5:35 / 2:57</p>
<p>o 6:00 / 3:00</p>
<p>o 5:23 / 2:32</p>
<p>o 4:20 / 1:44</p>
<p>o 4:09 / 3:14</p>
<p>o 4:48 / 3:49</p>
<p>o 8:27 / 3:56</p>
<p>o 6:04 / 2:13</p>
<p>o 8:50 (home)</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>Nice work out Thor! </p>
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<p>For all of you doing IM Wisconsin, good luck, I hope you have good weather and remember to keep mooooooving!</p>
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<p>As for me today:<br><strong>AM: </strong> 3,400m - 500m wu, 8 x 50 drills, 6 x (50 + 100 + 150) @ 20 sec, 8 x 50 drills, 300 cd</p>
<p>This morning was by far the best swim workout I have ever had.  I don't know if it was the half a pizza I ate last night during my fantasy football draft (yes, I know, you may laugh), the "good" 6.5 hours of sleep I got, or the swim God smiling on me.  Whatever it was, I felt so good in the water today.  My stroke seemed so effortless, yet I was going much faster than normal.  I really swam well for my main set, very consistent for every lap.</p>
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<p><strong>PM:  </strong>1.25 hour run at lunch planned.  Pretty much a straight hour in Z2, then 10 minutes at Z4, with a 5 min cool down.  The weather is improving with each day, meaning the 90F days are hopefully gone, replaced with 75F.  I hope that means my running pace quickens as well.</p>
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<p>Have an awesome day everyone!</p>
 

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<p>Bike commute and street hockey day. Broke out the tights for the morning ride - and managed to keep it over 20 mph. Did get a jolt when someone ran a red light as I was passing through the intersection (stopped about 10 feet away - but still a little unnerving when you're not expecting it).</p>
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<p>It's been a few weeks since last street hockey - so should be some hungry players out there.</p>
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<p>Easy ride home for almost 28 on the day.</p>
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<p>Long ride tomorrow with the Bagelry Bikers group (either hilly 60+ miles, through Deerfield  / Nottingham / Raymond with a climb up Mt. Delight - about 2800 feet climbing for the ride; or an easier 45-50 mile "Rivers, Creeks, and Sea" ride that hits Dover / York / Portsmouth / Newcastle.</p>
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<p>Sunday - sit on my butt and watch the Patriots day!</p>
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<p>Reg.</p>
 

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<p>Totally botched my FTP test on the trainer last night.  After last week's big time trial PR, I figured I was All That now, so I dialed it up right from the start last night and promptly overcooked my legs.  I was dying after 5 minutes, started to crack at 7, and finished about 10 Watts below last year's numbers.  Idiot.</p>
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<p>Today I swam about a thousand yards before work and am planning on an easy 3-4 mile lunchtime run.  Tonight I need to gather and pack my race gear.  Funny how casually you take the end-of-season races compared to how anal and obsessive you are for the early-season ones.</p>
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<p>Happy Friday Peeps!</p>
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>regiolanthe</strong> <a href="/forum/thread/70045/friday-sept-10-workouts#post_1943904"><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>
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<p>Long ride tomorrow with the Bagelry Bikers group (either hilly 60+ miles, through Deerfield  / Nottingham / Raymond with a climb up Mt. Delight - about 2800 feet climbing for the ride; or an easier 45-50 mile "Rivers, Creeks, and Sea" ride that hits Dover / York / Portsmouth / Newcastle.</p>
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<p><br>
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<p>Who are the Bagelry Bikers?  These sound like nice rides.<br>
 </p>
 

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Discussion Starter · #9 ·
<br><br><div class="quote-container">
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/70045/friday-sept-10-workouts#post_1943924"><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>Totally botched my FTP test on the trainer last night.  After last week's big time trial PR, I figured I was All That now, so I dialed it up right from the start last night and promptly overcooked my legs.  I was dying after 5 minutes, started to crack at 7, and finished about 10 Watts below last year's numbers.  Idiot. </p>
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I would say that you neither botched the test nor are you an idiot. Although the latter may be debatable, the truth is that this was probably far more valuable than getting an actual number that would probably be slightly higher than before. Now you know your upper limit and what it feels like. Nice job, man. Better to have done it this way -- in training -- than in real time.<br>
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<p>Insanity Pure Cardio workout today.  3 year old did it with me.  The laughs she provided were a good distraction to the pain.  Nothing else today.  Heading to the cottage tonight so I'll likely get in one or two good trail runs this weekend.  Good luck to everyone racing!</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Dougie Fresh</strong> <a href="/forum/thread/70045/friday-sept-10-workouts#post_1943935"><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> </p>
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<p>Who are the Bagelry Bikers?  These sound like nice rides.<br>
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There is a group that rides from the Bagery in the one shopping plaza in Durham). Mostly older guys in their 40s-60s - some younger, a few women. Generally get a group of 15-25 on the summer rides. They ride Saturdays at 6:30 (later in the fall/winter) - so the nice part is that you're all wrapped up by mid-late morning on Saturday. Pace is moderate (probably 16-19, depending on terrain and how far into the season it is). Not too easy, but not killer like the Exeter cyclery guys. It's a no drop ride - the group generally reconvenes at a few points along the route, and someone always checks the stragglers so no one gets lost.</p>
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<p><a href="http://bagelry.bikers.sr.unh.edu/Welcome.html" target="_blank">http://bagelry.bikers.sr.unh.edu/Welcome.html</a></p>
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<p><a href="http://lists.sr.unh.edu/mailman/listinfo/bagelry.bikers" target="_blank">http://lists.sr.unh.edu/mailman/listinfo/bagelry.bikers</a></p>
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<p>Good day everyone!</p>
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<p>14 miler for me this morning. First 10 at a 8:30 pace, next 3 at 7:25 pace and finished up with a cool down mile. It felt good! I think I am ready to start hitting it hard again!</p>
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<p>Happy training everyone.</p>
 

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<p>BRICK late this morning...I think I put off doing it earlier because it was the last workout on my 37 week training plan.  About 41 min on the bike and about 18 min on the run.  I just have this one thing left to do on Sunday...</p>
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<p><br><img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title=""></p>
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<p>mile99999 - you have been kicking some serious arse.  Keep up the geat work!</p>
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<p>3 mile run with 20sec x 5 pickups.  Phew, legs are still heavy. </p>
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<p>Sounds like there are lots of racers this weekend, long & short, A race & just-doing, and all the between.  I am racing 10k on Sat.  10k is just too hard and too long, but I am doing it because I need to run hard.  Then Sunday is MTB race, just for a long-ish training ride.  Was going to do a beginner race (2 laps) but decided to step out of the comfort zone and do sports (3 laps), for the same $$ anyway.  DH too.  And fall baseball season is starting for DS.  Another busy wkend ahead of us. </p>
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<p>Good luck IMMoo'ers, Pumpkin racers and all others!</p>
 

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<p>Bike commute in today.....</p>
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<p>then, 2800 meters long course in the pool.</p>
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<p>Nice day.</p>
 

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<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/70045/friday-sept-10-workouts#post_1944039"><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><p>mile99999 - you have been kicking some serious arse.  Keep up the geat work!</p>
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<p>3 mile run with 20sec x 5 pickups.  Phew, legs are still heavy. </p>
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<p>Good luck IMMoo'ers, Pumpkin racers and all others!</p>
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Thanks!  I am starting to feel a lot better lately, probably the result of the cooler weather.  My afternoon run was solid, the first hour at 8:00/mile, then 10 minutes at 6:56/mile, with a 5 minute cool down.  Really psyched with everything.  I just hope that I can keep it going for the next 10 weeks....then IM Arizona!!!!<br>
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10 mile run after work to clear my head after a rough day. Now it's time to taper for Sunday's sprint.
 
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