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<p>Good morning, TEAM LIT!</p>
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<p>Busy day for me so right to it...</p>
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<p>6.5 mile trail run early this morning with Joe Trails and the Diesel. Got lost. But not for too-too long. I was actually excited so that I could get at least an hour on the trails. Need to ramp up time skipping roots and hopping rocks.</p>
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<p>Followed immediately by...</p>
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<p>12 mile bike. Avg'd 20.5 mph.</p>
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<p>Greatest day, Tri-amigos!</p>
 

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<p>Pick up your toes Thor. :)</p>
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<p>Nothing today except packing the car and starting the drive north...hoping for a solid 5 hours tonight and then up early tomorrow.  Should be interesting with the babe and the dog. </p>
 

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<p>Legs still a bit toasted from hitting the hills hard with son1 on Tuesday.  Quite the enjoyalbe little trot this morning.  Had hoped to run with son1 but he was in no-motion.  Chose one of my favorite routes, opting for the long route home.  Managed to negative split it--8:52/8:45.  6.25m total.</p>
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<p>I've had this funky shin pain thing going on.  For the life of me I couldn't figure it out.  My run miles are way down.  I don't remember walking into anything.  Then, on my CD walk with the hound, I figured it out.  It's the exact same height as the hound's head.  Trust me, the bugger has a hard head!</p>
 

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<p>Up in the water at 5:15am to do my 3,000m in the pool (500m warm up, 4 x 100m drills, 16 x 25m @:10, 600m pull buoy, 16 x 25m @10 sec, 8 x 50 drills, 300m cool down).  I felt much betterin the water today than I have over the past two weeks, then again 25m sets will do that for you.</p>
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<p>On tap for tonight is an hour on the trainer in the basement, unless I convince my wife to let me get outside for a ride instead.  Neck still feels the same, although it feels much better when I am swimming, biking or running....not so much when I am sitting in a chair at work all day.  Can't wait to see my doctor tomorrow at 2:15PM.....bring on the relief!</p>
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<p>Have a great day out there everyone!</p>
 

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1 hour run with Matt pushing Eli. A little cooler out but it was still an effort, probably because I'm running more than usual. Still, felt good to get it done. Looking forward to swimming next week on vacation. Good luck with your trip Alicia - we are flying to SC Saturday, hoping we can manage Eli and all the stuff that goes with him!
 

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<p>26 minutes of running around downtown Lake Placid. Things are starting to be fun, people are showing up with their bikes, the expo is open - I'm gonna check in tomorrow and the energy is starting to build.  Legs felt a bit more pop, but still not "ready" yet.. Looking for them to be back on Sunday :)</p>
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<p>Watching the tour or tape and may nap.  </p>
 

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4.5 mile run for me. 1 mile wu/2x1mile at slightly faster than 5k pace with 800m recovery/cd. Hard but I did it. Skipping tonight's ladies club ride in exchange for riding the Black FLy course tomorrow before picking up Son1 from skateboard camp at Waterville.
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ksurp</strong> <a href="/forum/thread/69025/thursday-july-22-workouts#post_1925348"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br>
4.5 mile run for me. 1 mile wu/2x1mile at slightly faster than 5k pace with 800m recovery/cd. Hard but I did it. Skipping tonight's ladies club ride in exchange for riding the Black FLy course tomorrow before picking up Son1 from skateboard camp at Waterville.</div>
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<p><br>
sounds like a wicked workout....nice!</p>
 

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<p>Track work. 5.7 miles total w/ the meat being 3x1mile @ 10:15, 10:16, 10:15. Nailed it. supposed to be 10:15-10:20.  Could easily have done 9:45's at same pain level.  However, they were rough. It was humid as heck and my body just didn't want to go. Legs did their job I just had to focus hard to ignore the body saying it's tired. CC promises a rest week next week, so I just have (3) more days to get through.</p>
 

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<p>Added a 1.4ish mile "loop" of the cousre. Based on garmin adnd time, it was a little long- Cak agreed. I think the famous Line in the water goes farther than the loop itself, if I'm right, I will hit my times right on. Pace was a little faster than it should have been, but not quite race pace/effort. We're doing another loop in the morning.</p>
 
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