[Alaska Mike]

<p>Had some knee issues crop up yesterday, but got through my run today with no problems.  I think I'm getting cranky as I get older.</p>
<p> </p>
<p>1 hr on the treadmill.  15 min WU, then 8 x 2 min @ 6:15 min/mi with 3 min recovery @ 7 min/mi, 8 min CD.  8.9 mi total, HR was low z2 for most of the run (except for the pickups) and my average cadence was 90.</p>
<p> </p>
<p>Then 40 pushups, 50 crunches, 25 pushups, 50 crunches, 20 pushups.</p>
<p> </p>
<p>Have a wonderful day, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[Thor]

<div class="wiki_markup" id="user_content_2005368">
<p id="user_yui_3_3_0_7_1309442622876200">Good morning, TEAM LIT!</p>
<p id="user_yui_3_3_0_7_1309442622876199"> </p>
<p id="user_yui_3_3_0_7_1309442622876198">Bannon: Nice job on the Trainer. Fingers crossed for you!</p>
<p id="user_yui_3_3_0_7_1309442622876197"> </p>
<p id="user_yui_3_3_0_7_1309442622876175">Stitch: Not sure what to tell you other than... decide to do it (or not), commit to it, and don't look back or second guess. Otherwise the stress of 'will I/won't I' takes over. Of course, if the body gives out, then you have your answer.</p>
<p> </p>
<p>Alaska Mike: Years of that kind of mileage certainly add up. I'm in the same boat.</p>
<p id="user_yui_3_3_0_7_1309442622876196"> </p>
<p id="user_yui_3_3_0_7_1309442622876195">Me...</p>
<p id="user_yui_3_3_0_7_1309442622876194"> </p>
<p id="user_yui_3_3_0_7_1309442622876193">5 mile trail run with a collection of others early this morning.</p>
<p id="user_yui_3_3_0_7_1309442622876176"> </p>
<p id="user_yui_3_3_0_7_1309442622876201">Another double for me today with a trail run of 5 to 10 miles with my TransRockies Run teammate.</p>
<p id="user_yui_3_3_0_7_1309442622876202"> </p>
<p id="user_yui_3_3_0_7_1309442622876203">Great day!</p>
</div>

 

[Tri-Tammy]

<p>Swim workout this afternoon fib a trainer workout with Coach Troy. </p>

 

[donskiman]

<p>Basic daily run.</p>
<p> </p>
<p>Thor, I read your report. Very solid! Remarkably consistent pace on that terrain. Nice pics too. You should consider coming out here sometime to do the Pikes Peak Ascent. Lots of flatlanders come every year and do very well.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>34m 05s - 4.15 miles - 08m 13s/Mi<br><br>
8:45 AM <br><br><br>
Equipment: Merrell Trail Glove<br><br>
Warm/low 80s - Sunny and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy effort run with a few pickups. Stretching afterward.</p>

 

[Muffin Queen]

<p>Howdy!</p>
<p> </p>
<p>Swam yesterday afternoon for 2200.  100 Y test swims were about what I have been doing but not better.  Not sure I'm gliding enough. </p>
<p> </p>
<p>This a.m. 56 minutes on the trainer with 16 by 1 min faux hill climbs with 1 min recovery.  Ankle thing that cropped up at the beginning and end of yesterdays run and hurt like heck yesterday held mostly at bay during the ride and commute to work.  Icing and stretching to hopefully be able to ride 50 and run 9 this weekend as planned.  Not sure what is going on but still icing and hoping.</p>
<p> </p>
<p>Today is my friday so have a great 4th everyone!</p>

 

[MBannon]

<p>5 mile run this morning with some tummy issues that took all the enjoyment out of the run.  Trainer planned for this evening as long as the GI issues aren't a precursor of anything more serious.  Energy seems okay today, so hopefully it was just the pizza and wine last night.  shrug.</p>

 

[Thor]

<p> </p>
<div class="quote-container">
<div class="quote-block">
<p>Originally Posted by <strong>Donskiman</strong> <a href="/forum/thread/74406/thursday-june-30-workouts#post_2005389"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a></p>
<p> </p>
<p>Thor, I read your report. Very solid! Remarkably consistent pace on that terrain. Nice pics too. You should consider coming out here sometime to do the Pikes Peak Ascent. Lots of flatlanders come every year and do very well.</p>
</div>
</div>
<p> </p>
<p>Thanks, Don.</p>
<p> </p>
<p>Guess what? I *am* thinking of coming out for Pikes Peak, but I think I would do the marathon instead. I was talking with a few fellow mountain runners, and we might make a trip next year. This year's event falls the week before TransRockies, so I can't do it. But next year, it's a good shot. If I understand correctly, there are two race. Pikes Peak Ascent goes up and finishing at the top. The marathon goes back down.</p>
<p> </p>
<p>Maybe next year that will be my destination race!</p>

 

[regiolanthe]

<p>65 mile solo ride - mid 17s. Took advantage of a use it or lose it vacation day to get one more good ride in for the month. Squeaks me over 800 miles for the month ... not too shabby. Windy, so felt a bit beat up by the last few miles...</p>
<p> </p>
<p>George</p>

 

[donskiman]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/74406/thursday-june-30-workouts#post_2005410"><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><p> </p>
<p>Thanks, Don.</p>
<p> </p>
<p>Guess what? I *am* thinking of coming out for Pikes Peak, but I think I would do the marathon instead. I was talking with a few fellow mountain runners, and we might make a trip next year. This year's event falls the week before TransRockies, so I can't do it. But next year, it's a good shot. If I understand correctly, there are two race. Pikes Peak Ascent goes up and finishing at the top. The marathon goes back down.</p>
<p> </p>
<p>Maybe next year that will be my destination race!</p>
</div>
</div>
<p><br>
That's correct. The Ascent is up only, the Marathon is round trip. The Ascent is on Saturday and the Marathon is Sunday. Some people do both races. They're called doublers. As a first timer you wouldn't qualify for doing the double. Matt Carpenter is the only person to win both races on the same weekend and he's done it twice. He also holds all the records for the Peak. I think he may have won the Mt. Washington race once as well. These races sell out within hours after they open. I'll let you know when registration is next year. It would be great to see you again.<br>
 </p>
<p> </p>

 

[hobey]

<p>Just a bike commute for me today. Insanely busy at work getting ready for a vacation/long weekend so I wasn't able to break free for a run. Tomorrow is another day!</p>

 

[AdCo]

<p>1 easy hour of spin on the trainer watching soccer.  then I mowed the lawn.. I'll call it a brick. </p>

 

[Thor]

<p> </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Donskiman</strong> <a href="/forum/thread/74406/thursday-june-30-workouts#post_2005448"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I'll let you know when registration is next year. It would be great to see you again.</p>
<p> </p>
</div>
</div>
<p> </p>
<p>Don, Please do let me know when registration opens next year. I would sign up.<br>
 </p>
<p>Also, how close are you to where the TransRockies Run course is, if you know it? I will be out there at the end of August, the week or two after Pikes Peak races. We have a pretty tight schedule with the race and all, but I'd love to connect if you're close.</p>
<p> </p>
<p>Added a double yesterday for me...</p>
<p> </p>
<p>9.5 mile trail run with my TransRockies teammate. Trail was mostly tame, not technical, but good to get out with him. Took us 1:30 total time (I don't stop my watch when we stop to look at fun things). Right leg, deep in calf or upper soleus, is really stiff and hurting. Been that way since the brutality known as Cranmore Hill Climb, my last mountain race.</p>

 

[cak73]

<p>51 min OWS in Lake Cochituate, Pam's-Sax-Rocky-Pam's</p>
<p>super lovely morning for it!</p>

 

[pcsronbo]

Nap<br>
Drnik<br>
Eat<br>
Nap<br><br>
Feeling 99percent!