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<p>Just a short little luncthime run along the river for me today, probably 3 or 4 miles at easy pace.  I *crushed* it on the bike last night, setting a new personal best for the route.  For most routes, that would be cool - for this route, it's F-ing awesome, as this is my "crush it" route.  Every time I ride that route, I try to set a personal best.  Last night I topped the previous best (which was set a month ago) by 90 seconds.  BooYah!!  Even better, I am finally within reach of my ultimate goal of averaging 20 mph for the route - I did 19.7 last night.</p>
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<p>I totally needed that, too, as my confidence and drive have really taken a blow in the past couple weeks.  Seems I am back in business.</p>
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<p>Happy Friday!!!</p>
 

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<p>Happy Friday!</p>
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<p>Great job Bannon! </p>
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<p>Good luck tomorrow K!!!!</p>
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<p>Me- I don't know.  I should probably swim today as I haven't since last week.  Or maybe I should go for an easy run this afternoon.</p>
<p>Or maybe I should just enjoy the day and rest.  Choices.  Choices.</p>
 

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<p>Way To Go, Mister Bannon!  Glad to hear you are back to the upswinging of things.  Do you have any more tri races this season?</p>
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<p>5.5mile run home after dropping my car for service.  I have no descipline these days during my run, no structures, no clear purpose.  Just run as I feel like.  I felt hard MTB ride in my legs from last night but just ran comfortably hard.  Clocked a few sub 8min/mi, so call it tempo run.  6.2mile trail run will be what it will be at Natl after a long ride, so whatever miles on my feet with some hill repeats will be do some good.  In-laws bringing the kids tomorrow instead of this PM so DH and I got a bonus evening alone, Yay!  Maybe hitting a movie instead of putting our butts into spandex, for a change.</p>
 

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<p>Busy here for me so right to it, but not before saying: Way to go (last night on the bike), Bannon!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>6.5 mile run early this morning with 3 others.</p>
<p> </p>
<p>Later!</p>
 

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<ul><li>Rock on Bannon!</li>
<li>Good luck at Timberman KBurnell!</li>
</ul><p> </p>
<p>As for me:</p>
<p><strong>AM</strong> - 3,000m in the pool (500m WU, 8 x 50m drills, 10 x 50m @15 sec, 4 x 100 @20 sec, 10 x 50m @15 sec, 8 x 50 drills, 300m CD).  I felt really good in the water today, and all week as a matter of fact.  I'm finally getting the hang of this swimming thing.</p>
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<p><strong>PM</strong> - Ran around ~8.75 miles in 1:15, first 60 minutes were all in Z2, but the heat really slowed my pace down (plus ran ~18 min with a friend who is recovering from hernia surgery so it was slow going).  As soon as I hit an hour I put in 10 min in Z4, around 7:25/mile pace.  It was tough but I managed and then did a very slow 5 min cool down.</p>
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<p>DW birthday is today so we are going out for a nice dinner with out little ones.  Should be a good night!</p>
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<p>Have stellar day everyone!</p>
 

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Discussion Starter · #8 ·
<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/69604/friday-workouts#post_1936358"><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>  In-laws bringing the kids tomorrow instead of this PM so DH and I got a bonus evening alone, Yay!  Maybe hitting a movie instead of putting our butts into spandex, for a change.</p>
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<p><br><br>
Sounds to me like you two should be stuffing your butts into a different kind of spandex, or maybe even latex!  ;)</p>
 

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<p>Nice job, Bannon - sounds like you'll have the leap to 20 over that loop before you know it.</p>
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<p>Me - another bike commute day. Better than yesterday ... 17 miles in (mid-19s), 18+ at lunch (mide-17s) along the rolling Kittery loop; 10.8 home easy for 45+ on the day.</p>
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<p>Bagelry Biker group ride tomorrow with a good portion of the beach thrown in (looks like the route is 63 miles). Nice way to wrap up the week (or start the next week).</p>
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<p>Not doing any running or swimming, but this is turning out to be a high-mileage bike month (I'm guessing it'll end up between 650-700 miles).</p>
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<p>Reg.</p>
 

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<p>miles - have a great time!  Way to go in the water!<br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/69604/friday-workouts#post_1936417"><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>Sounds to me like you two should be stuffing your butts into a different kind of spandex, or maybe even latex!  ;)</p>
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<p><br>
We have been kids-free for the last 6 nights.  Just FYI <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""><br>
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<p>last long run before Rev3 Sandusky Half.  A ball buster for sure</p>
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<p>11 miles @ 2:15. Temps were 75 to start (not bad) but 84 at end.. high humidity too, no idea heat index but it was rough at the end.</p>
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<p>30min w/up, then 3x2miles @ 11min pace (5k pace) w/ 10min ez in between. I hit the pace, first was ok, second was work, third about made my head split in two but I got it done... barely.</p>
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<p>The rush to work and sweat like a pig in a client meeting. Ouch.</p>
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<p>then PM swim, another ball busters... 400 w/up and then 60x25 SPRINT (20s rest). Go most done in 19s, slipped to 22 on a few. OOf.</p>
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<p>Then a burrito and a ice cream cookie sandwich. Dammit.</p>
<p> </p>
 

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<p>3.5 hour ride this morning.</p>
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<p>PT in the afternoon.  The bodywork he didn't wasn't very deep (on purpose), but it was *very* helpful.</p>
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<p>Pedicure late afternoon.</p>
 

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<p>Stop the presses! I managed to carve out enough time at lunch to pound 5 miles of pavement AND I got 1000 m in the pool after work. I haven't managed a double in god knows how long.</p>
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<p>Happy Friday everyone!</p>
 

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Congrats on the PR ride, Bannon! Enjoy your last kidless evening Yoshiko! Hobey, glad you got a workout in.<br><br>
2200 meter swim this afternoon. Eli's first time in babysitting at the Y and he slept the whole time. Whew!!
 
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