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<p>Good morning, TEAM LIT!</p>
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<p>After a wild Sunday earning my USATF Mountain Goat Status, one that included a mini-Mount Washington race (3.8 miles up an auto road that was exactly half the distance of the big race and half the ascent -- it was tough), a tag on run on technical trails with other racers to the summit for a picture, then back down to the finish for festivities, then a jog back down the mountain (ughh!), followed by sipping and dipping in a nearby river... I am toast! Results aren't yet in, but I think I finished 10th overall in the series and 3rd in my age group behind two legends in the sport. Best yet is that I am hooked. Next big race for me will either be a trail marathon or this killer mountain race in October. :)</p>
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<p>Hope your weekend was even half as fun!</p>
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<p>Me...</p>
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<p>4 mile leg stretcher run early this morning.</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>I got nuthin' except getting the house back in shape after being gone all weekend.  I'm feeling pretty good today which can only mean one thing--I didn't race hard enough yesterday.  Oh well.  Happy with the race.</p>
 

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<p>@Thor - simply....awesome!  Great job!</p>
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<p>Rest day for me.  A somewhat easy weekend for me, started with weekend BRICK workouts on Saturday and Sunday.  Feeling pretty good today, but it only gets tougher from here on out.  Soon I will be in ADCO territory....well, maybe in four months that is.</p>
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<p>Have a great day everyone!</p>
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<p><a href="http://projectarizona.blogspot.com" target="_blank">Project Arizona</a></p>
 

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<p>Sounds like you had a great run <strong>Thor</strong>!  Nice job!  Mount Washington is no joke to run!</p>
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<p>It has been a while since I posted over here but I have been reading most fo the daily threads.</p>
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<p>Me - Hot and humid!  77* and 90% humidity!  It was a rough one.  Today was a track workout.  I decided last night it would be mile repeats.  My goal was to complete 4 progressively getting faster at 6:30, 6:15, 6:00, 5:45.  It didn't quite workout as planned but I will take it in this heat.  I ended up with 6:25, 6:10, 5:58, & 6:13.  I just didn't have anything left for the last one, I held 5:45 pace for the first lap and then it started going downhill.  But it is the first I run at those speeds for a mile so no worries.</p>
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<p>Have a great workout everyone!</p>
 

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<p>Speedwork at the track. 5.7 miles total w/ 3x1miles @ 10:20, 10:25, 10:21. Was shooting for 10:25-10:30 - so that works. Was hard but not stupid hard. Legs are bushed from the weekend though.</p>
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<p>And then I find out our cat passed away last night, she was to have surgery this morning for an abdominal blockage. Darnit. Not happy.  <img alt="" src="http://files.kickrunners.com/smilies/sad5.gif" style="width:17px;height:16px;" title=""> Was DS1's cat for his birthday 2 years ago. His birthday is in 2 days. This is not going to be a happy evening I expect.</p>
 

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<p>Sorry RonBo.. Maybe a new cat for the bday? maybe a puppy :) </p>
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<p>Me, swimmin tonight. couldn't muster out of bed this morning.  </p>
 

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<p>Great job Thor!</p>
<p>I am sorry to hear about the kitty Ron. </p>
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<p>Me- rest day today!!!!  Had solid workouts this weekend with an OW swim, a 30 mile bike and a 5.5 mile run so I need it.  Will do some light stretching tonight and maybe a walk too.  I'm a bit sore. </p>
 

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<p>Thor - great job on the series.  Glad to see that you're hooked on mountain running.</p>
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<p>David - nice job on the mile repeats!</p>
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<p>Me - 1 hr on the treadmill this morning, 8.1 mi and my HR was in z1 the entire time.  Flying to Anchorage this afternoon, spend the day in our offices there tomorrow and then fly home tomorrow night.  Time for some R&R.</p>
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<p>Have a great week everyone!</p>
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<p>Mike</p>
 

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<p>Overdrank Saturday night, missed my 8 mile run on Sunday, made up for it with a 7-miler early this morning (didn't want to run more than an hour with my half iron looming days away).</p>
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<p>Swimming tonight, along with starting to pack for the Big Vacation.</p>
 

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<p>4.1 miler at lunch - about 8:20 pace. Not too bad for first run in about 2 weeks I guess, considering H&H. Going to PT for IT band issues (chronic - for years). Don't have much hope of them fixing anything..</p>
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<p>Figure it's going to be a non-event year for me.</p>
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<p>Reg.</p>
 

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<p>1.2mile-ish OWS.  Some hard-ish efforts in the middle.  I think that is it today.  6 days to go to HIM and I have started feeling more rested.  It looks like it will be a hot one. </p>
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<p>Good day to you all.</p>
 

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<p>That's awesome, Thor! Congratulations!</p>
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<p>Started the day off with a swim - 3300 yards</p>
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<p><strong>Warm up: (1000)</strong></p>
<p>- 500</p>
<p>- 150 pull</p>
<p>- 150 kick</p>
<p>- 4 x 50 drill/swim</p>
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<p><strong>Set: (1800)</strong></p>
<p>- 6 x 100 swim on 1:30 (avg pace = 1:11)</p>
<p>- 6 x 100 pull on 1:45 (avg pace = 1:17)</p>
<p>- 6 x 100 kick on 2:10 (avg pace = 1:37)</p>
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<p><strong>Cooldown: (500)</strong></p>
<p>- 250</p>
<p>- 5 x 50 DPS</p>
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<p>Heading out on my bike later</p>
 

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<p>Congrats, Thor.  It's been fun following your summer exploits on our local ski mountains.</p>
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<p>Just an easy walk at lunch today.  I have that day two soreness.  Right back at it tomorrow though.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/68758/monday-july-12-workouts#post_1920814"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>6 days to go to HIM and I have started feeling more rested.  It looks like it will be a hot one.</p>
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<p><br>
I'll see you at Racine Yoshiko!  I'm gonna melt in the hot weather.</p>
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<p>Mike</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/68758/monday-july-12-workouts#post_1920854"><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>Congrats, Thor.  It's been fun following your summer exploits on our local ski mountains.</p>
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<p>Just an easy walk at lunch today.  I have that day two soreness.  Right back at it tomorrow though.</p>
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<p><br>
Where is the RR?<br>
 </p>
 

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<p>Thor: Nice job Mountain Goat!!!</p>
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<p>Ron: Sorry to hear about the kitteh. <img alt="" src="http://files.kickrunners.com/smilies/sad5.gif" title=""></p>
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<p>Still dying at work so I haven't had time to catch up much here. Remind me to run away that next time someone offers me an "opportunity". I've been reading race reports and responding to few and I feel bad about that. Team LIT is ROCKIN' this summer. Keep up the good work.</p>
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<p>Plan for today is a post-work swim.</p>
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<p>My wrenches are trying to get my new wheels race ready by Wednesday. That should be plenty of time for me to get 1-2 shake out rides on them before Saturday. </p>
 
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