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<p>Good morning everyone!</p>
<p> </p>
<p>Lately, I've been doing reverse bricks on Saturday mornings, and have felt really good the next day.</p>
<p>So, today I planned on doing the same thing.</p>
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<p>That meant that I had to start running at 3:30......yep....practically in the middle of the night.  I basically got a 4.5 hr nap, then got up, had a pbj and some g-ade,</p>
<p>grabbed a gel before I left and off I set. </p>
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<p>While there was some roadkill.....I won't give a report on that.  But, I will say, that I saw an unusual sight..... a LIVE Opossom.  It sorts of looked like a cat, sitting in the middle of the street.  No wonder the darn things get squished.</p>
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<p>It was uber humid, you could see the vapor in the air in the halo of the street lights.  My shoes were totally squishy.  That's quite the nasty feeling.</p>
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<p>My last two miles were super hard, and I ended up counting my steps to keep going.  I decided that my legs are pretty trashed so I'm just going to nap, then go get food.</p>
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<p>Oh........</p>
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<p>yesterday, I got new bike shoes!  Yay.</p>
<p>They're Bontrager.  They've got a design that makes them super comfortable.</p>
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<p>But, here's my question....maybe I'll also put it in a separate thread.....</p>
<p>How much room is there supposed to be in the bike shoe for your foot?  Should there be lots/tiny bit/medium bit of extra space beyond your toes?  I've got 42s right now, and they've got a 30 day, no questions asked return policy, so I can ride them for a month and return them until I find a pair that works.  My old shoes had lots of room (also 42s), and my foot moved front to back a lot when I'd ride.  But, in the Shimano that I had, I needed the 42 in order to get room in the width of the toe box.  So, we tried the size down from 42 (41.5?), and my toes were really close to the end of the shoe in front, but it was more snug....not tight, just snug.  They feel like sneakers on top, stiff soles on the bottom.</p>
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<p>I am planning to do the same thing as Kyle did for my tomorrow's race.  Yoga later. </p>
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<p>Being CFO of the house, I have a quite few things on my to-do list to review/updates as I have been ignoring these for a while.  And outside is gorgeous with low humidity. </p>
 

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<p>22/6 bike/run brick workout this morning.   Had a great pace of 18.9 & 8:33 pace.  Man if I can duplicate those numbers on my HIM, I would be thrilled.  </p>
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<p>Sticher,  I would think you want your bike shoes to fit where they are confortable for you.  Tight enough to wear,  but not too tight that is hurts your feet.  </p>
 

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<p>Son1 and I raced this morning.  We've done this little 5K the past 3yrs or so.  It benefits residents at a handicap residential facility.  Turn out was pretty low this year.  I didn't think I was going to have a very good race as I never really recovered from last weekend's Oly tri before hammering training this week.  A quick warm up confirmed that the legs were trashed.  The gun went off, a lead pack of 5 or so took off, including son1.  I passed a few in the first mile, then I was on my own.  It's an O&B and IB son1 was looking great, in 4th.  Nothing ever felt good but I just kept truckin'.  I swear the hardest races are when you are out there all alone--no bunnies to chase.  At the finish line, I was handed the best hardware--2nd OA.  Not a spectacular time, 10secs off my PR, but good enough for today!  Son1 held onto 4th OA, 2nd AG.</p>
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<p>From there, son1 and I drove across town to head out for a ride.  Just a fun little spin, as neither of us really had much left.  At m30 we stopped for ice cream.  Funny, son1 and I have ridden thousands of miles together, yet he's never been to this little ice cream place that I've taken sons 3 & 4 numerous times.  We capped the day with 45miles.</p>
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<p>I rode just a bit over 59.3 miles in a bit more than 3:35, so something like 16.5mph.  HR Zn3 average though, even though I didn't feel like I was working hard. Lots of short hills, one long climb. All in all, a great ride. Was trying to follow the CRW "Through it Runs a River" 55 mile cue sheet 'cause it's a route I can easily get to from my house (<a href="http://crw.org/CueSheets/cues2htm.php?id=252" target="_blank">http://crw.org/CueSheets/cues2htm.php?id=252</a>). Got a bit off the route in Boxboro, but I was having a nice ride and sort of knew where I was, so I just went with it. Got off track again as I approached South Acton/Maynard, but again I knew where I was and just headed home a different way. Weather was just absolutely awesome!<br><br>
Grilling burgers tonight!</p>
 

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<p>32 mile ride this am.  Was supposed to be closer to 37 or so, but got a flat ~5 miles from the house...phooey.</p>
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<p>BUT went to the LBS and got two new tires, new cleats, cleaner and a new pair of tri shorts...the day to spend $$!!</p>
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<p>;)</p>
 

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<p>Good evening, TEAM LIT!</p>
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<p>Busy here so right to it.</p>
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<p>Dam Trail Race for me. 11.5 miles of rocky technical trails. The rocks were just brutal. I was having an amazing race, feeling strong and light on my feet, cruising in 5th place and looking up the trail to take on more when bam. I went down. Hard. Limped home in 10th place, which was a huge feat considering I sat beside the trail for a total of about 5 minutes and walked much more before the knee loosened some. A lot more to it. More details on FB. This hurt. Pretty serious. Been icing. Streak in jeapordy tomorrow. Eesh.</p>
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<p>All in all, though, it was a remarkably fun day. Got to hang out afterward by trail side with many mountain goats from the mountain series I did earlier in the summer. Fun. Really fun.</p>
 

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<p>crap, forgot his "submit" before I left for out of town so have to re-write my epic day recap!</p>
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<p>Oh well, scheduled for 1:45 run w/ a (2) mile at around 90s faster than my last 5k pace and then another (1) mile at almost 2min faster than my 5k pace. So it's gonna be one of those runs...</p>
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<p>I head out early to beat the hit. It's awesome out, like 64 w/ mild humidity - probably one of the best days we've seen in months. I hit the path I've been doing almost weekly for 6wks or so. The one I PR'd on (2) weeks ago with a 1:44:xx which was a whopper of a PR (like 6min I forget).  I get 30min in and I'm good and warmed up and I hit it. 2 miles in 21min is the target. I nail first mile at 9:51 and I'm not working THAT hard, but there was a lot of downhill. Fine, keep it going and the second one is 10:20, and had some noticable uphills. SWEET! 20:21 aint bad... a tad fast for the workout but fine. 10min of "not easy not hard" which turn into around 11:40 - hmm... that's better than my last 5k (mental note: need another 5k to reset this time!). Then I hit the next 1 mile stretch and land it in 9:50 without much trouble.  I happen to look down at 6.2 miles and notice 1:09... hey guess what, that's 11min better than my best Ronbo v3 10k time AND I'm pretty sure my best 10k time EVER. Neat. Keep chugging away. Hit end of loop at 1:38:35 !!! Fookin a, I dropped 6min off my PR? DAYUM... One problem... I have to do 1:45. So I drop the pace and trot out the balance for 9.6 total.</p>
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<p>I have to say.... F-CKIN A that's awesome. I'm so happy how well, consistantly, and quickly my run is progressing. Todays run was right about an 11min pace. My best 13.1 is a 12min pace and that 12min pace is what I am shooting for for my next 70.3 in 5 weeks. I think I have a solid chance at it too. I was NOT tapped today, not even close. If I was rested, tapered, etc I could have lopped off another 5+ minutes I bet. HOWEVER, Race day speed will depend on temps - of that I'm sure - but I am running in the heat whenever possible, to prepare for that.</p>
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<p>Anyway, I took my new bike (YES SHE'S HERE!) out for a 50minn ride to and around that same loop. Shaved 1 min off my PR on that too!!! And I was never above Z3. Man, this ride is sweet. Smooth as butter.</p>
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<p>Followed by food and then a nap and then sword class and then 4.5hours of driving to the inlaws. NOW I'm tired!</p>
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<p>tommorow... VEGAS BABY!</p>
 

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<p><br><img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title="">  <img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title="">  <img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title=""></p>
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<div class="quote-container"><span>Quote:</span>
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<p>Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/69349/saturday-aug-7-workouts#post_1931414"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br>
I have to say.... F-CKIN A that's awesome. I'm so happy how well, consistantly, and quickly my run is progressing.</p>
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<p>Anyway, I took my new bike (YES SHE'S HERE!) out for a 50minn ride to and around that same loop. Shaved 1 min off my PR on that too!!! And I was never above Z3. Man, this ride is sweet. Smooth as butter.</p>
</div>
</div>
 
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