[regiolanthe]

<p>59 mile group ride - on Maine Coast for a bit ... up to the Nubble. Mid 17s avg.</p>
<p> </p>
<p>Reg / geo</p>

 

[donskiman]

<p>Nice ride Reg.</p>
<p> </p>
<p>Basic daily run for me, then off to work.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>36m 07s - 4.15 miles - 08m 42s/Mi<br><br>
9:00 AM <br><br>
Equipment: Nike Pegasus 04/11<br><br>
Warm/low 50s - Sunny and very strong winds. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Stretching afterward.</p>

 

[Alaska Mike]

<p>12.7 mi on the treadmill in 1:30.  FIB strength/core workout:</p>
<p> </p>
<p>3 x 20 pushup</p>
<p>3 x 15 dips</p>
<p>3 x 15 lunges</p>
<p>3 x 20 hammie curls on ball</p>
<p>3 x 60s bridges on ball</p>
<p>3 x 60s wall squat</p>
<p>3 x 10 jumpies</p>
<p>3 x 25 crunches</p>
<p>3 x 60s planks</p>
<p> </p>
<p>Enjoy the Memorial Day weekend everyone!</p>
<p> </p>
<p>Mike</p>

 

[SpartyGirl]

<p>Nice workouts guys!</p>
<p> </p>
<p>First group run in approximately 6 years...about 100 people came out to run between 4-7 miles.  I have no idea how far I went so I don't know how fast I went.  Beginners were told they would be doing ~4.5, someone's Garmin said it was close to 5.6...my watch said 56:56 so it was either the slowest 4.5 or the fastest 5.6 I've run in a long time.  Based on effort I would say the run was close to 5 miles.  Really happy I was able to amble up the hills and the downhills were FUN.  I only wish that there hadn't been sidewalks...</p>
<p> </p>
<p>3rd solid week in a row for me - feel like a runner again.</p>
<p> </p>
<p>Have a great weekend everyone!</p>

 

[Yo Sake]

<p>Reg & Don - time to change your avator of winter scenary!</p>
<p>Alicia - glad to hear you had a fun with a running group. Keep up the good work.</p>
<p>Mike - boy, your time at home in Chicago land seems to be so short.  Is it warm up there yet?  Are you planning to run outside anytime soon?</p>
<p> </p>
<p>2700m swim by myself.  A group indoor workout ended last week and a group OW swim was questionable due to the weather and tri race going at the State park.  I was planning to swim in a small lake with Mark but last minute he remembered he wasn't supposed to swim because of some stitches or something like that excuse.  Anyhow, I focused on easy breathing.  Somewhat successful.  MS was 500 pull, 5x100 at 2:00 (plenty rest) and repat.</p>
<p>Then 2hrs10min (road) ride, first half with DH.  I don't even look at distance/speed much anymore.  Pathetically slow.      This wet May totally stinks.  I want to ride on trails! </p>
<p>Busy Holiday weekend ahead.  I am heading to 10-day biz trip to Asia (Japan & Shanghai China) on Tuesday.  Running will be all I can do.</p>
<p> </p>
<p> </p>

 

[regiolanthe]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/74010/saturday-may-28-workouts#post_2001187"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Reg & Don - time to change your avator of winter scenary!</p>
.....
<p> </p>
<p> </p>
</div>
</div>
<p><br>
What. You don't like Joaquin in a Winter Wonderland?</p>
<p> </p>

 

[pcsronbo]

<p>Tough one for today... Peak week is almost here. 2.5hr  ride @ 50miles w/ 4x20 min broken into 5min M.E., 10min race pace, 5min z4 (sprint basically) - repeat.</p>
<p>FIB 1:20 @ 7.5mile brick. Ran the Warsaw Tri run course and PR'd it by 2:30 - off a 2:30 bike (vs :40)? Suweet... and I coulda gona faster ;-) keep it in z2 for the balance of the time.</p>
<p> </p>
<p>neat note: Got to see Scott E. who is a local hero of sorts and the only Ironman in this area. He did one like 8-9ys ago. Since then he has one the local Warsaw Sprint a couple times I think and every year I've done it (7) he has done the prerace talk. Super nice guy, always has time for the newbies. He was extremely kind to this ~300lb fat guy who was doing his first race 7 yrs ago who was freakin out about the details of his first race... ya, that was me. I thanked him for that gesture and helping the race every year. I need a 16-18mile route that isn't super hilly (In Laws area is) so I asked his advice one more time . He and his wife gave me many options, offered some IM tips, and even offered to let me stash in their mailbox and if I needed a bathroom tommorow, just knock. How cool is that? I love this sport and the people in it.</p>
<p> </p>
<p>On the flip side, I've been noticing that I'm "that guy" that I used to look at from afar. The Ironman journey is more than physical. It's mental. It's spirtual. It's really amazing. Even if I never do another, it has transformed me in ways I could never imagine 7 years ago.</p>
<p> </p>
<p>Don't take it for granted people. Appreciate all you've become.</p>
<p> </p>
<p>Ok, I'm done being sappy</p>
<p> </p>
<p>In other not-so-serious news....  I had a lot of beers and a great time last night at the movies/dinner. We went to see Hangover 2. Anyone see a resemblance? Well I signed about 20 autographs, 3 female upper body parts (ok, we staged that, it was my wife her friends), and posed for a dozen pictures. So many people were talking, pointing, and so it. It was a friggin hoot. We played it up bigtime, 8 of us in on it and we recruited several others. MANY people were totally fooled, it was friggin awesome </p>

 

[jenotter]

<p>Ron...that's hilarious about the movie!!! </p>
<p> </p>
<p>Back on the bike this week...always fun getting the [a-hem] rear used to the saddle again. Did 20m this afternoon - had some wind that made the return trip kinda tough, but all in all a solid ride. Nice to be back on the bike. Going to do some strength stuff in a bit...</p>

 

[Thor]

<p>Holy Christ, some super workouts from Team LIT!!!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>Hit the starting line of race number two of six in the USATF-New England Mountain Series and, well, my body, feeling pounded from too many quality workouts (Hill Immersion was an experience, jury still out but looking good) in too short a time, my body just knew what to do. Ran well over this shortened due to wedding at ski lodge 4.75 mile course with lots of everything -- steep road climbs, bombs away descents, crazy technical both up and down, and a stoopid hard trail ascent. Good for something like 30th place, 7th (I think) in age group. Time was 36:03.</p>
<p> </p>
<p>Today was honestly so much fun both from a mountain race/high energy output perspective and in the camraderie with so many great friends. It's wild in that we are all such great friends -- it's the same 250-300 folks showing up each week -- that even extends in the healthiest manner possible over to competiton. And I kept ahead of all the people I needed and even almost, for a second week in a row, finished ahead of folks I couldn't touch last year.</p>
<p> </p>
<p>Plan is to wake up super early in the morning to run the rockpile. We'll see. Gonna be epic if I can pull it off. See y'all on the other side!</p>

 

[niemsco]

<p>Ron snap out of it you sap, its just a fricken race! </p>
<p> </p>
<p>4 hour ride this morning.   2 hours steady, then 2 hours of dishing out some pain! </p>
<p> </p>
<p>Then 30 minute run at 7:30 pace.   Solid day.</p>

 

[1Topodope]

<p>Awesome workouts!  30 mile ride for me. </p>

 

[cak73]

<p>Rode all over Falmouth.  Almost 54.5 miles.  A distinct headwind was present as I headed south...as I discovered upon my return back north.  Sloooooow pace, but it was a zn 2 long ride day.  Nice to be out near the ocean.  Did utilize the bikeway.  Saw a guy riding with his cat in a sling!  Only noticed 1 maybe 2 folks with their helmets on backwards.  Did have a few moments of uber excitement when I came upon a male teen riding pretty much all the way over to the left.  I announce "on your left" and proceeded forward...only he veered even more to the left at first!  I screamed, "Arrgghhh!  Stay right, please!" and ventured slightly off the bikeway and onto some grass for a few moments.  Glad to have remained upright!</p>