[regiolanthe]

<p>51 mile group ride - fairly easy. High 17s.</p>
<p> </p>
<p>Off to watch my DD swim her last race for her current team. It's been 6 years - but time to move on to something more challenging as she begins to take swimming more seriously. She had a nice 50 meter free yesterday (30.7 seconds in a 50 LCM pool - which would convert to about a 26.75 second time in a short course 25Y pool). Last race is 100 back...</p>
<p> </p>
<p>Great weekend all.</p>
<p> </p>
<p>geo</p>

 

[jenotter]

<p>Great ride Reg!</p>
<p> </p>
<p>Didn't post yesterday...did the P90X kenpo workout. Always fun!</p>
<p> </p>
<p>Today...going to do first ocean swim in a long time. A little nervous, but looking forward to getting out there.</p>

 

[SpartyGirl]

<p>12 smart and well executed miles this morning with the group.  Stuck with the same guys from last week but we all did a 5:1 plan with the goal to be smiling when we finished.  Mission accomplished!</p>
<p> </p>
<p>Have a good weekend everyone!</p>

 

[donskiman]

<p>Race today. I could tell my lack of doing longer runs hurt as I faded during the last few miles. That allowed one of my rivals to pass me for the AG win. My Garmin broke a few days ago so I don't know my splits, but I may have gone out too hard. Whatever, it wasn't that bad but I know I should have been able to run at least a couple minutes faster on this course. It was still good for 2nd AG and Vicki took 3rd AG as well, so we had a decent day.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>08m 30s - 1.00 miles - 08m 30s/Mi<br><br>
6:40 AM <br><br><br>
Warmup, 4 times around the track.<br><br>
--------------------------------------------------------<br>
1h 13m 10s - 10.00 miles - 07m 19s/Mi<br><br>
7:05 AM <br><br><br>
Equipment: Adidas Adizero Rocket<br><br>
Warm/low 60s - Sunny and light wind. Top Ten 10 mile race. Starts in Grace Stadium, uses Templeton Gap trail to Pikes Peak Greenway trail and finishes in Colorado College Stadium. Felt pretty good until about 6 miles, then started tightening up. Not a stellar race, but good for 2nd in AG.</p>

 

[xflbk43]

<p>Nice work everyone!</p>
<p> </p>
<p>7 mile run at long tempo pace for me today.  Run really sucked, don't know if it was humidity or what, but I really had trouble maintaining pace.  Felt like I was going a lot faster than what I actually ran.  HR was too high by the end, especially after complete rest yesterday.  Anyway, time came out to 50:39 with an avg HR of 166 and high of 183.  Splits and HR were as follows:</p>
<p> </p>
<p>7:16 - 147<br>
7:12 - 158<br>
7:14 - 164<br>
7:15 - 169<br>
7:15 - 174<br>
7:16 - 176<br>
7:08 - 180<br>
 </p>
<p>Then, I went and watched mom and dad compete in a mini-tri (400yd, 6 mile, 2 mile).  Mom set a PR  and won her AG.  Dad didn't set a PR due to a little mishap on the bike, but placed 3rd AG.</p>
<p> </p>
<p>Now it's time to relax!</p>

 

[Yo Sake]

Reg - how old is your DD? Sounds exciting!<br>
Sparty - well done! I must have missed a serious announcement - are u training for a marathon?<br>
Don - still very solid time - congrats to u both! So what is the plan... ramping up the mileage again ?<br><br>
Specific workout for the next week race,Battle of Waterloo. 2mile run, 1hr bike, 0.5 mile run, 0.4mile swim, 2.3 mile run, 0.4mile swim, 3.4 mile run, 0.4 mile swim, and 1 mike run. Phew!! I stuck running shoes in my tri shorts and rode, worked just fine. For a swim, I tried one shoe in front and one shoe in the back of my tri shorts, per a friend's suggestion - to my surprise I liked it better than both in the back. It is not as "wrong" as you thought you would feel about sticking a shoe in the front.... <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/smile.gif">. Almost 3.5 hrs workout though my watch died in the middle of it.<br><br>
I am a bit bummed... I was the point leader in the xterra Midwest region until last week. But this woman raced and now she got ahead of me <img alt="sad.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/sad.gif">. The only race I could go is...on the day before the battle of Waterloo... I don't know if I want to race back to back (xterra will be about 2hrs and b of w will be close to 5hrs. Plus, if she shows up, I will lose to her and she will end up winning the point leader ( she is super fast.. Going to the world this year) booohooo....

 

[Thor]

<p>Wow, lot's of solid workouts, and Don, nice racing!!!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>17 mile mountain run with my TransRockies teammate in 2:53 total time from start to finish including regroup breaks. We ran up and down Wachusett Mountain a few times on various trails and roads. Solid with pacing of 9:36 for a social run. We're really coming together with more efficiency in going up and even on technical trails. We'll have to slow it down in CO, but we are very excited and very ready.</p>
<p> </p>
<p>More posts on my blog (<a href="http://ironboy.wordpress.com" target="_blank">http://ironboy.wordpress.com</a>) for those interested in following along.</p>
<p> </p>
<p>Great day, y'all!</p>

 

[jenotter]

<p>Nice workouts and races today all!!! Yoshi - your race baffles me. And sounds like tons of fun! </p>
<p> </p>
<p>Ocean swim fail today. Got out there, feeling ok, thought I was beyond the break...oh my heaven no. Got completely hammered by three huge waves - so hammered that when Lisa and I finally got onto the beach the lifeguard was there to make sure we were ok. Then he went on to say it was some of the largest surf they've had out there (which I could have figured out since the US Open of Surfing is going on this weekend a few beaches down - doh!). After being thankful for not drowning, I opted to just make it a fun day on the beach with the family instead of going back in.</p>
<p> </p>
<p>Going to try again maybe next week or week after...I still feel like I can do this, but today was not the day. And the goal race is still a month away, so plenty of time. Or, if it continues to be an issue, I can switch to the du. And after this race, I think I'm sticking to lakes from now on.</p>

 

[MBannon]

<p>Nice workout Yoshi, makes me tired just reading about it!</p>
<p> </p>
<p>1200 or so yards in the pool for me this morning, then an 8 mile run this afternoon with a couple hills and a tempo section.  Legs were tired and sore right from the start.  Held a solid pace, though, then crashed for half an hour or so after I got home and ate.</p>