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<p>What is everyone up to today?</p>
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<p>DOR  for me, but we're headed out to ski club in a 1/2 hour, so might be some slalom skiing in my future today.</p>
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<p>DS is going to try 1 ski for the first time...should be a good show!!  <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
 

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<p>Planned 8 mile run.....</p>
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<p>Thunder and lightning on my way back home from the first loop meant that the last 3 miles will have to be put off till later.</p>
<p>If it stops being "electrical" outside.</p>
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<p>Decent day for the grocery, I suppose.</p>
 

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<p>zojmn--we're under a heat advisory and you are talking skiing?!</p>
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<p>Ended up with a short 6 today.  Legs not fresh but not dead either.  Really felt good to get out there.  The course is rolling for central Ohio and I was concerned about the two bigger "climbs".  Today, I was to the top before I even realized it.  Huh... guess all that running in NY helped!</p>
 

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<p>Jackie...have fun out on the water!  Very nice day for it!</p>
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<p>DOR for me.  Sharon's Back Sprint tomorrow.</p>
 

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<p>Good morning, TEAM LIT!</p>
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<p>All: Thanks for the good words on my knee. Update below.</p>
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<p>Beth: Good for you for toying around with pace during a low energy run. The day after a long run or race or even hard workout, when I am more fatigued than physically beat up, I will often "kick start" my legs and body by layering in a few pick ups. Not enough to gain performance, but enough to kick into gear my body. And it most always works as long as the fatigue isn't due to being physically beat up.</p>
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<p>Knee Update: Since yesterday I've been doing a few tricks the doctor showed me to break up the fluid build up in the knee, which in turn alleviates pressure, which in turn reduces the pain mildly but expands my range of movement drastically and gives me more strength. Although my knee is still seriously bruised (I feel it no matter what I do), knowing that I cannot damage further, and in doing these "exercises", it's like taking a beater car in for an oil change. The car still is slow and not very efficient, but it is now running pretty good. I was even able to run with pace today. Not all out, and downhills still are tough, and I still get fatigued due to the knee, but I was able to run pretty darn well. I am now hopeful that after another week of "rehab" I can be back to where I was.</p>
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<p>Me...</p>
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<p>5 mile run early this morning. Started slow to loosen the knee, and then settled into a good pace. Not exactly tempo, but solid enough. Down hills still hard. Up hills pretty good.</p>
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<p>Followed immediatly by...</p>
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<p>12 mile bike. Decent pace after first 5 minutes loosening the knee, as doctor suggested.</p>
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<p>Knee feeling pretty good now. I can even almost walk up stairs normally. But not down.</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>Had a busy day yesterday having a hot sticky day and FUN at Cedar Point (Sandusky OH - amusement park) with extended family.  I surprised myself trying 3 THREE rollercoasters, and I liked them.  Lots of scream but I handled them well!  Maybe I finally grew out of fear of roller coater.  DH loved one of the newest crazy rdies (<a href="http://themeparks.about.com/cs/cedarpoint/a/tpdragpreview.htm" target="_blank">http://themeparks.about.com/cs/cedarpoint/a/tpdragpreview.htm</a>).  0 to 120mph in 4 seconds.  Yikes. </p>
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<p>zojmn - I am not sure where you are but if it is hot like here, it will be a great day for skiing (if I get this right, it is water skiing?)</p>
<p>Thor - good news about knee!</p>
<p>Beth - Good job - isn't it strange that you feel better when you pick up the race - I know the feeling.  Keep up the good work, mommy. </p>
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<p>Today.... With both kids having left for a week-long trip with grandparents and DH fishing with his cousins in Sandusky, I had 15mile run planned.  But as I was leaning more and more toward going to the Xterra Nationals toward the end of Sept., I decided to do my first ever off-road brick instead.  2x of my normal singletrack loop FIB 1hour trail run.  I have never ridden twice of this loop back to back - something I wouldn't have thought I could do just 4 months ago - only 50sec or so slower than my PR on the first loop then a little slower on the 2nd time.  Boy, I Loved It.  I chicked three guys <img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" style="width:26px;height:28px;" title="">.  Getting dirty and passing boys is just a pure fun.  Then I enjoyed the trail run very much.  This workout nailed my decision to go to the Nationals.  I just love riding hard and running whatever pace I feel like, without looking at the pace, HR, and all that stuff.  I don't set any target pace, no expectation, no wondering why am I so slow today or whatever.  It just a pure fun.  DH's riding buddy who is also going to the National told me that I could race one more and could finish 1st in the region if I do well, then could get recognized during a pre-race dinner at the National.  Certainly tempting.  Unfortunately this will require overnight trip and I didn't want to put anymore burden on the family and send any message that the race is more important than them. </p>
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<p>Now heading to the volunteer work at tomorrow's tri race organized by our club.            </p>
 

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<p>First Xterra off road tri race today. Wowzer, fun. RR later. 2:23:35</p>
 

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<p>15mi bike / 3mi run on the Timberman course.  I tested out my new aerobars on the course and took 3min off last week's time with what felt like the same effort.  That's good news.  I was only 30 seconds off my PR in the race from last year.  Run went great too - just above 9:00/mi.  I am ready.</p>
 
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