[donskiman]

<p>Happy 4th of July!</p>
<p> </p>
<p>Daily run, then off to work. Hopefully I'll be home in time to see fireworks.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>46m 27s - 5.35 miles - 08m 41s/Mi<br><br>
9:45 AM <br><br>
Equipment: Brooks Launch 05/11<br><br>
Hot/mid 80s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell to Wageman trail to Community Center trail to Widdick/Crawford/Upton/home. Short slow easy effort run. Stretching afterward.</p>

 

[spin]

<p>41mi bike this morning (first 40 miler as a 40 yo ) ... beautiful day in the adirondacks!  Enjoy your day everyone!</p>

 

[cak73]

<p>Ran a hot & sweaty 3.8 mi in ~35:50 this morning (after a 1.33mi warm-up, ~34mi ride Sun, ~54mi ride Sat).<br><br>
Saw a friend at the Sudbury Road Race this morning. Wasn't really excited to race, but needed to get a run done. Ran an easy 1.33 mi warm-up as an out-and-back along the last ~2/3 mi of the course. Waited for the kids race to be run (saw one young female vomit!). Toed the start line and took off. Was glad to be carrying my own water with me so I could dump a cup on my head at the ONE water stop at mile 2. Temp in the low to mid 80s, but a good amount of shade on a fairly flat course. Managed to pass a lot of folks by focusing on running the tangents and by passing those reduced to walking.</p>
<p> </p>
<p>Last ran this race back in 2008 in almost exactly the same time. Happy about that given that 2008 was pre-injury, that 2008 was run in the rain & slightly cooler temps, that this is only my 2nd run in the last like 10 days, and that I rode close to 90 miles this weekend.</p>
<p> </p>
<p>Now enjoying [another gluten-free] beer.</p>

 

[Yo Sake]

<p>Happy 4th of July! </p>
<p> </p>
<p>Day 5 and last day of no-kids life - DD is coming back tomorrow.  9miles run with DH to a nearby trail.  I Was So Dead Tired.  Then 1hr yoga.</p>
<p>The reason I was so tired is - Day 4 of no-kids life, yesterday, I did 1mile OW race & 2K run -0.5mile swim -2K run Aquathlon back to back.  It was $20 for just one race or two, so why not.  It was short, but hard effort.  Then later, we went to almost 3hrs of MTB, hitting two different trail systems connected via a small village.  The first one was called Produ Lake, 4 loops of a shared trail with horses.  OMG, never again.  Too messy and too much face slapper (including shrubs with thorns - ouch!).  One of the loops was called 'Loop of Pain'.  Yep, three walls of straight up hills.  Didn't make the last one.  The second one was Milford Trail.  It wasn't really hard but non-stop roller coaster ride with lots of technical sections.  I really enjoyed this one.  A glass of Margarita after the ride was great!</p>
<p> </p>
<p>Heading to a lake party soon.  Enjoy your day! </p>
<p> </p>
<p> </p>

 

[regiolanthe]

<p>70.6 mile hard group ride. Went with an LBS crew, instead of usual Saturday morning gang. First hour at 21.4 mph pace (ouch). Lots of hills in last 2/3 of ride (sure at least 3000 feet, prob more). Temps well into 80s by end. Finished at 18.6 mph pace - went through about 5-6 bottles.</p>
<p> </p>
<p>Now off to enjoy a few brews and good eats at neighborhood 4th party.</p>
<p> </p>
<p>Hope everyone has/had great day.</p>
<p> </p>
<p>George</p>

 

[1Topodope]

<p>Happy July 4th!</p>
<p> </p>
<p>4 mile run followed by 1600 yards in the pool.</p>
<p> </p>
<p>Have a safe and happy holiday!</p>
<p> </p>
<p> </p>

 

[zojmn151]

<p>Nice run Cake!</p>
<p> </p>
<p>21 mile ride today...needed it...first 10 w/DH who is finally allowed back on his bike...</p>

 

[AdCo]

<p>Howdy team LIT.. been lazy getting online lately, so here's what I did. 3.8 mile race on sat, rough, big hill.  4.8 mile race on Sunday - another brutal hot/big hill race.  and a 3 mile "run" in the PM on Monday. Sunday was a "rest" day.  Did some errands and watched the tour. </p>

 

[jenotter]

<p>Late post...can't seem to post on the right day anymore. </p>
<p> </p>
<p>Did my 10th running of the local 5K - such a fantastic, low key race. All the proceeds benefit our the local high school, people are super cool, lots of people out there running and walking...just an all around good time. This year, four other moms of twins did it with me - so much fun!!  Finished in 26:12 (chip) which was good enough for 9/47 AG and 271/1096 OA. Woohoo! One of my friends placed 3rd in our AG - yahoo for her!</p>

 

[MBannon]

<p>Did the local Firecracker 10k while the wife and kids did the 5k.  The idea was to see who would finish first, but with Dad chasing them the kids were highly motivated and crossed the finish line in 33:12 and 33:15, with DW coming in at 33:18.  No way I was going to come remotely close to that!  I finished in a mediocre (for me) 45:38.  Then we came home and changed and went out for ice cream, the deal being that whoever lost had to pay.  Good thing they won!!</p>
<p> </p>
<p>Also swam about a thousand yards later in the day.</p>

 

[pcsronbo]

40min medim pin<br>
10min treadmill at 2%walking fast<br>
20min core<br>
Felt good to do something but et and drink!

 

[hobey]

<p>1200 yds in the outdoor pool. Thought about riding in the afternoon but traffic was pretty heavy and there were a lot of morons on the road so I just chilled at home.</p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>hobey</strong> <a href="/forum/thread/74444/monday-july-4-workouts#post_2005794"><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> Thought about riding in the afternoon but traffic was pretty heavy and there were a lot of morons on the road so I just chilled at home.</p>
</div>
</div>
<p><br><br>
If only some smart person would invent a resistance machine of some sort that you could attach your bicycle to right in your own garage, huh?  Dreaming, I know.  </p>
<p> </p>

 

[hobey]

<div class="quote-container" data-huddler-embed="/forum/thread/74444/monday-july-4-workouts#post_2005808" data-huddler-embed-placeholder="false"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/74444/monday-july-4-workouts#post_2005808"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif"></a><br><br><br><br><p><br><br>
If only some smart person would invent a resistance machine of some sort that you could attach your bicycle to right in your own garage, huh?  Dreaming, I know.  <img alt="wink.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/wink.gif"></p>
<p> </p>
</div>
</div>
<br>
No kidding, huh? But that would imply that I was training or something...