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<p>Good afternoon, TEAM LIT!</p>
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<p>Yoshi: Nice, nice ride yesterday!</p>
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<p>Cake: Good luck today. You're probably long done by now.</p>
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<p>Knee Update: I hereby declare the knee [mostly] healed. Since learning the trick from the doctor of breaking up the fluid in the knee, I've been healing rapidly. I spent all day yesterday in the yard and then walking around Boston, both of which were awesome for the knee. Knee feels like it went from 0 to 85% in the matter of days. And this morning, instead of doing a throw away 5 or 6 miler, I decided to do pickups over a 12 mile loop because the knee felt so good. It still needs caution on down hills and top speed, so I stayed away from both. Good stuff.</p>
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<p>Me...</p>
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<p>12 mile run in 1:20:36 early this morning doing pickups by song on the iPod, so jog at good pace for one song, pick up the next, repeat until home. Went like this:</p>
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<p>o WU - 12 minutes</p>
<p>o On / Off:</p>
<p>4:07 / 3:04</p>
<p>4:01 / 3:35</p>
<p>3:17 / 4:25</p>
<p>3:57 / 5:17</p>
<p>3:17 / 3:25</p>
<p>7:00 / 4:09</p>
<p>4:15 / 4:37</p>
<p>10:37</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>Wow Thor -  I am really impressed!!  Sounds like the Doc gave you some great advice!</p>
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<p>31 mile ride this am w/DH - coach told me to stay away from hills and keep HR below 150...those hills that I did encounter I was to soft pedal...glad to say that I was able to follow his instructions up to the last mile or so, where there was no way to really "soft pedal" up the hill back to my house.  Oh well. </p>
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<p>Cake - nice job on your race!</p>
 

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<p>2500m in the fishbowl.  Had a bunny to chase this morning.  She really worked me!  When she got out I realized why.  She had an M-dot tat.  Oh...  Back in the locker room we got to talking.  We've raced each other numerous times.  She's obvously the better athlete.</p>
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<p>Son1 raced this morning.  Hubby left his cell phone at work so I'll have to wait until they get home to see how he did.  The race was in Vermilion, swim in Lake Erie.  He was a bit nervous about that--he's only swum in small man made lakes.</p>
 

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<p>Glad to hear about the progress with your knee, Thor! Nice run this morning!</p>
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<p>More speedwork on the run. 5.25 miles in total with the set being 5 x 2' with 3' recovery (average pace: 5:49, 5:39, 5:47, 5:43, 6:10). I know it looks like the pace was sort of all over the place, specifically on the last interval, but the efforts were all fairly similar - a few strategically placed hills just threw things off a little bit.</p>
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<p>This week was probably my best week of training all year. I'd say 4 of my best workouts of the entire year happened this week (1 swim, 1 bike, 2 run). Hopefully this means the plan I laid out for myself has worked and I'll be in top form for the major races of my season, beginning next weekend and Timberman.</p>
 

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<p>nothing for me today.  decided to sleep in and skip the group ride.  That decision was made last night around 12:30 after returning from Fenway and the J Giels / Aerosmith concert.  Great show.  So today I am doing things around the house.</p>
 

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<p>master--<img alt="" src="http://files.kickrunners.com/smilies/BangHead.gif" style="width:25px;height:20px;" title=""> Great... now I have Freeze Frame rattling 'round my brain.<img alt="" src="http://files.kickrunners.com/smilies/BangHead.gif" style="width:25px;height:20px;" title=""></p>
 

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<p>Thor - You are not only fast on your feet but fast recoverer!  Very happy to hear incredible 0 to85% improvements!</p>
<p>Kyle - sounds like you know about peaking in the right time.  something you learned over the years from swim compeittions?</p>
<p>4bm - I think that was the same race as my DH's cousins' wife from Chicagoland while they were vacationining in Sandusky.  Lake Erie sounds cold and bumpy.</p>
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<p>After volumteering for several hours at the local tri race organized by our tri club (another big success!!!!) from 5:45am, DH and I took advantage of no-kids Sunday and headed out one of the more challlenging singletracks.  A nice storm hit us during the ride = slippery rocks.  I am slow but I can climb; the challenging part is the rocks and roots and all those on the incline to choose the right line.  Tough, tough, TOUGH.  In spite of about half dozen falls including one BIG one tumbling several feelt on teh steep hill with my bike coming down on me, I had a blast!  It was very helpful that he took a leisurely ride behind me telling me what line I should take, where to look, etc.  . I have 5 more weeks to get better at this thing!  I was covered with mud but I chicked a few guys :).  We jumped in a lake to clean up, had a few beers on the way home.  Now time to cook wallaeye he cought yesterday.  Ahhhhh, good time (without kids <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title="">).      </p>
 

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<p>Had every intention of running a 5k yesterday...but the little dude took the wind out of my sails at 4:30am...</p>
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<p>Today I went out on a limb and tried out the longest (and most physically demanding) class at the dance studio.  My legs feel like I ran about 12 miles.  So tired and sore, but it was AWESOME.  I didn't make a complete fool out of myself either! :)</p>
 

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<p>Thor...awesome re: your knee!</p>
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<p>Yoshi...<img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" title="">  crazy ride!</p>
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<p>Jackie...nice on the discipline to keep it below HR 150!  Honestly.  That's tough.  Tougher than staying in zone 2 during a run.</p>
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<p>Did the Sharon's Back sprint tri this morning.  0.5mi, 12.3mi, 4.4mi.  Finished in 1:40:01 and 9/29 for my AG.  14:54 for the swim.  My bike computer indicated 12.56mi in 38:36 for 19.5 mph avg so that's what I'm going with.  92 rpm avg.  Averaged 9:39/mi on the run.  So, yeah.  I'm very happy with this! </p>
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<p>Tho, now feeling just a tiny bit wreaked heading into my last (and highest) volume week before taper.  Trying to figure out how I might tweak it depending on how things feel in the morning or maybe Tue morning...have emailed coach and a friend.  I don't want to make things worse, but I don't want to feel like I'm being a wuss, cuz really, I'm about ready for all that taper brings!</p>
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<p>Hey, the boobs are back in the smilies!  <img alt="" src="http://files.kickrunners.com/smilies/tits.gif" title=""></p>
 

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<p>Moved 40 sheets of drywall, 36 pieces of 6X 5/4 x 12' trex - heavier than wood and grout. PLUS many other things.  LONG day of hard work and I'm feeling it.</p>
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<p>nice workouts to all and yay for the <img alt="" src="http://files.kickrunners.com/smilies/tits.gif" title=""></p>
 

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<p>I woke up and felt like someone mugged me and smacked me with <img alt="" src="http://files.kickrunners.com/smilies/tits.gif" style="width:21px;height:30px;" title=""> << ok, I wish</p>
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<p>So anyway, A bit tired (I slept 9 hours! Holy Crap! That's like 1.5 days worth!) and was still dragging. But I stretched for probably 30min and then piddled around another 30 and finally decided it was only gonna get hotter... so I needed to get my azz moving.</p>
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<p>I headed out 30min ez, but the legs were still still and sore. Workout called for 30min w/up and then if feeling "awful" then do z1/2 for 2-2.5hrs. Else, 3x20min @ 140-150. Eh, I didn't feel GOOD but I didn't feel AWFUL so I decided to do it. I went to the start of the Warsaw Sprint bike course (about 30min from the inlaws) and started... To get my HR to 141 (which is mid z2) I was as race power, race RPE, race breathing, but not HR. Clearly I'm tired. I decided to just run with it, see how it went. Outbound was exactly 20min. Did 5min piddling and then inbound was 22 (slightly longer). With those times, I actually beat my PR on that during my best race. Cool. But DAYUM I was getting tired. I did the final 20 and it about killed me. I only got HR to 145 once the entire time.</p>
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<p>I ended it right at 2:00 - I almost always do the longer side of my workouts, but I decided to cut this one short. 95heat index and I was just plain tired...</p>
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<p>FIB taking the boys out riding for another hour... including their first off-road trip ever - they did great. We did about 1.5 miles on some relatively easy unpaved trails.  They had a blast. Then we hopped into the lake and splashed another hour.</p>
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<p>Finally back for my NAP! And then a 4.5hr drive home to Chicago. BLAH.</p>
 
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