[donskiman]

<p>Good morning!</p>
<p> </p>
<p>Basic daily run. Race tomorrow. Ascent #2.</p>
<p> </p>
<p>Off to shop at IKEA.</p>
<p> </p>
<p>Have a great day!</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>37m 48s - 4.15 miles - 09m 07s/Mi<br><br>
7:40 AM <br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Warm/upper 60s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy effort. Stretching afterward.</p>

 

[pcsronbo]

<p>6.7 miles in 1:20 for me. 30min of z3 which actually turned into 45 but it's all good. PF is bugging me though, but it's not often I do 3 runs in 24 hours so any surprise? Nah.</p>
<p> </p>
<p>Took a nap after. That was a surprisingly draining run</p>

 

[xflbk43]

<p>Okay, so I haven't ridden my bike since my last triathlon, on July 30th.  I haven't done any rides longer than 30 miles since my last Ironman, which was 2 years ago.  A friend of mine had his last century ride before IMOO today.  He invited me to come along and go as far as I wanted.  His plan is to go very easy during the race, 17-18 mph and to just finish.  I thought it would be fun, so he rode over to my house and we headed out.  Thank goodness we took it easy because I ended up doing 65 with him.  Legs are a little sore, but uh, the saddle sores are the worst, especially since I haven't built up to being on the seat for that long.  Ride time came out to 3:42:56 for an avg of 17.5 mph, so exactly where he wants to be.  My avg HR only came out to 121, so not too bad for such a long ride on no training.  But, I'm sure glad I did my tempo run yesterday because it sure wouldn't be fun today.</p>
<p> </p>
<p>Have a great weekend...I'm planning to sit on my butt and drink chocolate milk the rest of the day!!  <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>

 

[regiolanthe]

<p>DoR.</p>
<p> </p>
<p>Maybe hit the dance floor.</p>
<p> </p>
<p>geo.</p>

 

[SpartyGirl]

<p>Don - IKEA is my own personal hell...I love the store but it's always SO crowded that it makes me lose my mind.</p>
<p> </p>
<p>Reg...dance floor?  Either you're going to a wedding reception or you're holding out on us.</p>
<p> </p>
<p>X-nice ride!</p>
<p> </p>
<p>Ron - woohoo!  3 runs in 24 hours?  Ow.</p>
<p> </p>
<p>14.2 in 2:50 this morning with the group.  Decided against gallowalking today since the majority of my group decided to do the run segment at a faster pace than I wanted.  No sense in running too fast during the run segment and then acting like it's a Sunday stroll for the walk segment.  Good move on my part.  Thought a lot about Bonnie and Gustav and my own Gus-man...</p>

 

[1Topodope]

<p>Hi Folks!</p>
<p> </p>
<p>30 mile ride followed by a 20 minute run.  Didn't eat nearly enough calories leading up to my workout.  Was miserable towards the end.  Have to get used to the concept that I can eat more. </p>
<p>Grrr   <span><img alt="cwm21.gif" src="http://files.kickrunners.com/smilies/cwm21.gif" style="width:15px;height:15px;"></span></p>

 

[cak73]

<p>Managed 1 hour on the trainer.  Could have actually gone for a ride outside earlier in the day, but I decided to sleep in instead and take the dogs for a long walk.</p>

 

[jenotter]

<p>A little over 14m run today. It went from warm to 'holy cats it's not' pretty fast, which made for a pretty challenging last few miles. Deliberately did a hilly route...if i can't get on trails for these runs, I have to at least make the inclines tough. Thought about Bonnie and T-man a lot as well.</p>