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<p>Good morning, TEAM LIT!</p>
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<p>Dougie: Good luck with the race this evening. Been a good series for you, those after work ones.</p>
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<p>Reg: Nice job on the bike pace yesterday. Once you get a taste of the 20's, you never want to go back! :)</p>
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<p>Me...</p>
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<p>6.5 mile trail run with three others early this morning. Something was in the air, or perhaps it being on the darker side to start, ensured there were many dingers. I took a dive not even 5 minutes in. My perfect 10.0 score was met by dives by each of the others, one several times. We don't normally fall this much. All was well that ended well.</p>
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<p>Wanted to ride afterwards, but by then the sky was spitting pretty good, and since I don't need a ride, nor do I have any races with a bike segment on the map, I instead stayed dry. Will try again tomorrow.</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>Easy little trot this morning.  Had planned for 8.5, but the legs had no pop, and since I'm racing this weekend, no reason to push it.  Decided to skip the extra loop and settle for 6.  At my TA, realized I wasn't ready jsut yet, so ended up with 7.</p>
 

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<p>Back up north after a very hectic off-shift.  Hit the exercise bike this morning for 1 hour.  3 x 8 min at HIM effort (209 watts) with the rest in z1/z2.  Then 8 min of core exercises.</p>
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<p>6.5 weeks till IMMooo.  There is no way I'm ready for this!</p>
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<p>Mike</p>
 

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<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/69174/thursday-july-29-workouts#post_1927768"><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>
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<p>6.5 mile trail run with three others early this morning. Something was in the air, or perhaps it being on the darker side to start, ensured there were many dingers. I took a dive not even 5 minutes in. My perfect 10.0 score was met by dives by each of the others, one several times. We don't normally fall this much. All was well that ended well.</p>
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<p><br>
Gotta love the trips and falls that come with trail running.  Any time I finish a trail run and I don't have any injuries is a good day.  Good run!<br><br><br><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> 
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<p>6.5 weeks till IMMooo.  There is no way I'm ready for this!</p>
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<p><br>
Dude, you are definitely ready for it.</p>
<hr><p><strong>Today</strong></p>
<p><strong>AM</strong> - 3,000m in the pool (500m wu, 4 x 100 drills, 7 x 125 @20 sec, 7 x 75 @15 sec, 8 x 50 drills, 300 cool down).  I was really tired swimming this morning, but still managed to do alright (I need to get more sleep.... 6 hours didn't cut it last night).  I am continually trying to get a bit more streamlined in the water, e.g. pushing my chest down (to raise my lower half), rotating a bit more, etc.  It is coming slowly but surely. </p>
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<p><strong>PM</strong> - 20.25 mile bike ride at lunch.  It took a little over an hour (18.0 MPH), because of about three miles of 5 - 7% uphill climbing.   A good challenge and I am stronger for it.</p>
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<p>Be a rock star today!</p>
 

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<p>6 mile tempo today.</p>
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<p>Started a little slow, I think due to my meeting w/ Coach Troy yesterday.  But, managed to pick things up as the run went on.  AND, the last mile was faster than the first.......this is new.  I don't think I negative split the whole run, but I had a general trend faster, once I passed mile 2. </p>
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<p>Then, work with Lisa.  Pullups are getting easier.....although, they've never been actually easy.  I think our switch to one day on the TRX and one day w/ more traditional weights is a better move.  I certainly am having less frustration and soreness. </p>
 

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<p>@Thor: thanks.  I am looking forward to it.  It looks like the timing will be good with the rain moving out but it will be awesomely humid.  I am ready to run.</p>
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<p>"Jerry Garcia Memorial" running race after work tonight.  It's a 4.2mi loop around the Charles River that ends at a beer tent that serves Harpoon IPA.  What's better than that?</p>
 

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<p>I have a pilates class tonight, will probably get int he pool tomorrow and have a "sprint" on sat if I think I can do it.. it's at a buddys house and very low key so if I decide to give up on the run or whatever, it isn't a big deal :) </p>
 

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<p>I dunno about that.  You're an Ironman(r)(c)(tm) now.  You have new standards you have to keep up.<br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/forum/thread/69174/thursday-july-29-workouts#post_1927880"><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><p>I have a pilates class tonight, will probably get int he pool tomorrow and have a "sprint" on sat if I think I can do it.. it's at a buddys house and very low key so if I decide to give up on the run or whatever, it isn't a big deal :) </p>
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<br><br>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/69174/thursday-july-29-workouts#post_1927782"><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><p>Back up north after a very hectic off-shift.  Hit the exercise bike this morning for 1 hour.  3 x 8 min at HIM effort (209 watts) with the rest in z1/z2.  Then 8 min of core exercises.</p>
<p> </p>
<p>6.5 weeks till IMMooo.  There is no way I'm ready for this!</p>
<p> </p>
<p>Mike</p>
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<p><br><br>
Why do people always count the weeks left... it depresses me to see how much time is left :). Actually I have two weeks vacation last two weeks in August, I'll be sitting on the beach, probably getting fat and out of shape, just in time for the moo like every year.</p>
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<p>I didn't go to masters, just swam on my own: 2000m :WU 200/100kick/200pull, 10 x 100 on 2:00min, CD: 500</p>
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<p>I'm going to ride later easy on the road bike.  Have a race on Saturday, a bit fatigued, but a nice stroll on the bike will be good for me, nice day out.</p>
 

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<p>Lunchtime hoops - just 2-on-2, so quite a sweat-fest. I still suck.</p>
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<p>PT tonight.</p>
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<p>Thanks for the encouragement, Thor. I can usually hit 20 as an avg. earlier in the year. Of course, I'm usually trimmer earlier in the year as well  - but not this  year. Just haven't been motivated to train for anything. I spend too much time playing around at street hockey and hoops;don't swim; barely run once a week (two on a good week); so finally logging some bike miles is a minor saving grace, even though it's taking longer than usual to round into bike shape....</p>
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<p>Reg.</p>
 

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<p>Had a solid swim/run workout last night with the team.  I'm getting faster and more comfortable in the OW. Then we did hill repeats up this killer hill that will be the last hill I'll see in my next Oly.  I thought I might be able to manage 2-3.  I actually did 4! </p>
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<p>Hoping for an hour steady ride tonight.  Might end up being on the trainer as work is getting in the way today. </p>
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<p>It's almost Friday though!!!  Wooo-Hoooo!!!!</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/forum/thread/69174/thursday-july-29-workouts#post_1927880"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>I have a pilates class tonight, will probably get int he pool tomorrow and have a "sprint" on sat if I think I can do it.. it's at a buddys house and very low key so if I decide to give up on the run or whatever, it isn't a big deal :) </p>
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AdCo - Are you doing the Deary Tri?</p>
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<p>20 min OWS this am...that's all she wrote...<br>
 </p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Dougie Fresh</strong> <a href="/forum/thread/69174/thursday-july-29-workouts#post_1927893"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p> You're an Ironman(r)(c)(tm) now.</p>
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LOL!!!</p>
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<p>I need to get my rear back in gear.  The fact that Wayland, MA < Lake Placid, NY is NOT an excuse for skipping workouts (DH + dogs > Lake Placid, NY though).  Planning on a trainer ride in front of the AC, a few fans and the TV this evening.</p>
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<p>ETA:  Did manage to get on the trainer.  1.25 hours with some short, harder gear/lower cadence/higher HR intervals thrown in there.</p>
 

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<p>21 miles after work to christen the new race wheels. Me likey!!!</p>
 

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<p>What a long day - Taking 6:15am flight to Atlanta for a meeting.  Didn't come home until after 8pm.  Needless to say, this became a rest day.  Boys headed out to VA to join in the Boy Scout's 100th anniversary celebration. </p>
 
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