[Thor]

<p>G'Morning, Peeps!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile easy run early this morning. Had a nice detour when a friend driving by pulled over to say hello. I haven't seen or run with her in a long time, and it was nice to catch up and see that she's again building for the marathon. She had a debut marathon in 3:19 -- we trained together that whole season -- and then she had a complete crash the next year at Boston (passed out, taken away in ambulance) and has since been bitten. She now is building again. Fun to catch up. She's a teacher in town so drives the roads I run.</p>
<p> </p>
<p>Friday at last!</p>

 

[master_of_none]

<p>these 4 day work weeks ar a killer, so glad it is Friday.  20 mile dark and foggy ride this morning with 7 other sickos.  So much fog and dew on the helmets that it would drop down on you like rain.  But itwas  agood ride never the less.  The back half of the route had been torn up but has since been repaved and is a nice ride.  Now they will be doing a stretch on the front half.</p>
<p> </p>
<p>Have a oreat weekend and good luck to any racers.</p>

 

[MBannon]

<p>Rest day for me today.</p>
<p> </p>
<p>Wrapped up the time trial season last night.  My results this summer:</p>
<p> </p>
<p>Date - Time - Speed (10 miles, flat, out/back)</p>
<p> </p>
<p>6/30 - 25:13 - 23.79 mph</p>
<p>7/21 - 25:18 - 23.72 mph</p>
<p>8/4   - 24:48 - 24.19 mph</p>
<p>8/11 - 25:02 - 23.97 mph</p>
<p>8/18 - 24:51 - 24.14 mph</p>
<p>8/25 - 24:49 - 24.18 mph</p>
<p>9/8   - 24:56 - 24.06 mph</p>
<p> </p>
<p>I guess it's nice to be consistent, but it would be even <em>more</em> nice to see some progress, grr!  Especially since I blasted out a 24:30 at the end of last summer and couldn't even get close to that this year.  Nothing I can do about it now, though, except use it for motivation this winter.  I definitely gave it my all each week - last night I was quite certain I was going to barf at the end.  Another 10 seconds would have done it, no doubt about it.</p>

 

[Thor]

<p>Nicely done, Bannon. Consistent is good, because it means that is exactly what you are. When there's a one and done, then it could be because of outside factors, like weather. So good for you. I'm guessing that if you really, really want to beat that time from last year, you will have to do something inherently different, such as leg lifts to build more strength, and perhaps even agility drills to get the leg speed so that the strength is useful. You could, of course, continue doing what you're doing, but know that the gains will be only incremental at this phase since, after all, you have built to this peak over many years.</p>

 

[SpartyGirl]

<p>Testing out my leg tonight for the first time all week...wish me luck!</p>

 

[MBannon]

<p><br>
Thanks, that was my thought, too.  Now I just need to get my lactate threshold up.  My legs could have pushed a little harder if only my stomach wasn't about to turn itself inside out.</p>
<p><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/t/75123/friday-sept-9-workouts#post_2012736"><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>Consistent is good, because it means that is exactly what you are. When there's a one and done, then it could be because of outside factors, like weather.</p>
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[jenotter]

<p>Dang, Matt...that's speedy!!! Nice job!!</p>
<p> </p>
<p>Took the littles on a stroller run this morning - finally had a cooler morning which was nice, but still a wee bit too warm for my liking.</p>
<p> </p>
<p>Having a mental fight about this weekend's race - I'm registered for the tri, but between all the shark sightings and the weird surf we've had around So Cal the last week or two, I'm really nervous to get in the ocean. Apparently the rip currents have been quite strong, and having never been in one of those, I'm feeling like I may be better off switching to the duathlon. I am confident in my swimming ability, but worry that every little patch of seaweed will make me flip out, and every time I feel the current, I'm going to think I'm being sucked out to sea. I can't make the switch till packet pick up tomorrow, so I'm staying firmly on the fence until I have to make a decision.</p>

 

[donskiman]

<p>Bannon your speed was very solid and consistent. IMO it's pretty impressive.</p>
<p> </p>
<p>Daily run for me. Race tomorrow morning. Off now to watch my son's XC meet.</p>
<p> </p>
<p>---------------------------------------------------</p>
<p>43m 15s - 5.16 miles - 08m 23s/Mi<br><br>
1:00 PM <br><br><br>
Equipment: Merrell Trail Glove<br><br>
Warm/low 70s - Mostly sunny and light wind. Crawford/Grinnell to Powers turnaround to Amherst/Watson/pat/Upton/home. Short easy effort run. Stretching afterward.</p>

 

[MBannon]

<p>I'm so glad I don't live in an area where triathletes are expected to be burly.  Around here, all the races are held in pansy-ass little lakes with 75F temps and our biggest concern is getting a chunk of millfoil weed caught in our sleeveless wetsuit zipper.</p>
<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>jenotter</strong> <a href="/t/75123/friday-sept-9-workouts#post_2012756"><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> </p>
<p>Having a mental fight about this weekend's race - I'm registered for the tri, but between all the shark sightings and the weird surf we've had around So Cal the last week or two, I'm really nervous to get in the ocean.</p>
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[pcsronbo]

<p>1mile swim in some pretty rough lake michigan waters. Temps have dropped, a lot. Maybe 60-65? Still ok w/o any special gear. ONLY one out there, then again it was 9am on a Friday. One lady was getting in as I got out.</p>
<p>PF is mostly gone. Maybe a couple days more and I'll resume running. Only tiny twinges.</p>

 

[SpartyGirl]

<p>Ended up with an easy 30min, felt pretty good.  I'll go longer either today or Sunday.</p>

 

[jenotter]

<p>LOL!  Yeah...that ocean is an interesting beast. I'm pretty sure I will never register for an ocean tri again. I've done bay swims for races before - no problem, but this is a whole different animal.<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/t/75123/friday-sept-9-workouts#post_2012764"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I'm so glad I don't live in an area where triathletes are expected to be burly.  Around here, all the races are held in pansy-ass little lakes with 75F temps and our biggest concern is getting a chunk of millfoil weed caught in our sleeveless wetsuit zipper.</p>
<p><br><br>
 </p>
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