[xflbk43]

<p>Interval run today was:</p>
<p>10 min warm up,</p>
<p>5x1K on 400M recovery,</p>
<p>10 min cool down.</p>
<p> </p>
<p>Beautiful running weather this morning...55 degrees and a light breeze.  Awesome sunrise with lots of colors as I was starting my cool down.</p>
<p> </p>
<p>Have a great day!!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile run early this morning in a down pouring warm rain.</p>
<p> </p>
<p>That's it!</p>
<p> </p>
<p>4 more days until I fly out for TransRockies!</p>
<p>6 more days until the race starts!</p>

 

[Muffin Queen]

<p>DOR for me today.</p>
<p> </p>
<p>Saturday: 80 mile ride out to Plum Island and Newbury and Newburyport.  First time out there for me.  Awesome ride.</p>
<p>Sunday: 1 hr 15 min riding and 50 minutes on the elliptical.</p>
<p> </p>
<p>Made sauce with turkey sausages and also chicken cutlets last night so now I'm looking forward to lunch!</p>
<p> </p>
<p>Have a great day everyone!  Happy training.</p>

 

[SpartyGirl]

<p>Dance day after work.  Dad had surgery done to correct a blocked carotid artery this morning...times like this I really wish we lived closer.  Trying to focus on work...</p>

 

[MBannon]

<p>Hugs and prayers to your pop, Sparty.</p>
<p> </p>
<p>Tempo run this morning for me, masters swim this evening.</p>
<p> </p>

 

[ksurp]

<p>Sparty: Best wishes to your dad!</p>
<p>Me: 3 mile tm run. Pouring rain here today.</p>

 

[donskiman]

<p>Basic daily run after work. Felt very tired and sluggish. It was crazy busy at work all weekend and today. We sold over 500 pairs of cleats, plus a huge number of kids shoes for back to school. I feel like I've run a marathon!</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>38m 43s - 4.15 miles - 09m 20s/Mi<br><br>
3:50 PM <br><br><br>
Equipment: Saucony Kinvara 2<br><br>
Hot/upper 80s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy effort run. Felt very sluggish. Stretching afterward.</p>

 

[Yo Sake]

Alicia, hope things went well for your father. I know the feeling.<br><br>
DOR for me.

 

[AdCo]

<p>45 min on the bike. just starting to feel that my legs are getting under me on the bike again. </p>

 

[cak73]

<p>Sparty...hope your dad is doing well.</p>
<p> </p>
<p>DOR for me...recovery after the Falmouth Road Race.</p>