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<p>Good morning, TEAM LIT!</p>
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<p>miles: thanks for the good words yesterday. Keep up the great work yourself. I know yesterday was sluggish, but it all adds up to help you forge on, such as during the late stages of a race, when the mind and body want to quite. And those regular brick workouts really help you run fast off the bike.</p>
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<p>Me...</p>
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<p>6+ mile trail run early this morning in nearby state forest. Wore my RoadID on these technical trails since I was going out solo. These trails are far more rocky and rooted than most others. Combined with rolling to choppy hills, it can be dangerous. Nice to get back out after fall last month.</p>
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<p>Usually ride on Thursdays, but lack of sunlight in the morning meant a later start on the trails, which meant I ran out of time for bike.</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>20 minute FTP test on the trainer tonight unless Hobey calls and asks me to meet her at the local time trial (last one of the season).  Either way I'll be on the verge of barfing tonight.  Hoowah.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/70020/thursday-sept-9-workouts#post_1943473"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>20 minute FTP test on the trainer tonight unless Hobey calls and asks me to meet her at the local time trial (last one of the season).  Either way I'll be on the verge of barfing tonight.  Hoowah.</p>
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Ack! No pressure or anything. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""> TT is a no go for me tonight. <img alt="" src="http://files.kickrunners.com/smilies/sad5.gif" title=""> I have one month until I can hand back the reins and I swear it's getting busier. Are you racing this weekend? I'm heading to Lincoln City but I'm not expecting too much since my training has been hit or miss lately. Plus there's this HM for which I have to build mileage.</p>
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<p>Planning on a 5 mile fartlek sometime today. I never got out of bed this morning.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>hobey</strong> <a href="/forum/thread/70020/thursday-sept-9-workouts#post_1943489"><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>Are you racing this weekend?</p>
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<p><br><br>
Aluminum Man Oly on Saturday.</p>
 

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<p>Today is going to be one of my toughest week day training sessions to date:</p>
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<p><strong>AM:</strong>  3,600m - 500wu, 4 x 100 drills, 5 x 400 @45sec, 8 x 50 drills, 300cd.</p>
<p>This was my longest swim workout EVER!  I swam over 2.2 miles today, holy crap!</p>
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<p><strong>PM:</strong>  Scheduled 1.5 hour ride immediately after work....riding the roads around my office.  I have to plan out a route to ride so that I don't get lost.</p>
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<p>Add it all up and I am looking at <em><strong>2.75 hours</strong></em> of training today.  Dang that is a lot for me....and yes I am slow in the pool (1:15:00 to do the 3,600m)</p>
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<p>Have a great day everyone....the weather is starting to get more fall-like with each passing day.</p>
 

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<p>Did Insanity Cardio Recovery this morning.  Meh.  A bit of a let down after the other workouts.  The lunges and squats were good but the rest was a little too yoga-ish for my liking.  Nothin else for me today.</p>
 

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<p>I went out for a group ride this morning, 23 miles with 8 other guys.  I have enjoyed riding with these guys the last couple of weeks.  It has helped me out tremendously with my bike handling skills s well as speed.</p>
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<p>Legs are feeling much better and considering doing a TT this weekend.</p>
 

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<p>zone 3 bike workout....didn't go so well.   79F in my cubie hole with no fan proved to be too much.  Could only complete 3 of my scheduled 5 sets.   Put the space heater on and blew a fan for cooldown and I was fine at lower wattage.</p>
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<p>swim tonight...kick sets...oh fun</p>
 

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<p>Short OWS, bit more than 17min.</p>
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<p>Trips to Fast Splits and REI for last minute "things."</p>
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<p>Gonna start packing up my transition bag soon.</p>
 

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<p>Bike commute triple - not quite 45 on the day. Morning ride was cool - should have worn tights as legs never really loosened up; mid-hi 17s. Lunch more pleasant - but windy - low 17s. Easy ride home.</p>
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<p>Good luck at Pumpkinman Cheryl! (and Kyle, Doug, GatorGal/LRRDS1, Zdoc/DW, and SnigFritz). Great venue - and you'll love the course.</p>
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<p>Reg.</p>
 

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<p>Trainer...... geez, I have no desire to on the thing yet.</p>
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<p>Yesterday I ended up doing 4x5min intervals on the bike.  Wanted to 5x but ran out of time.  Windy day.  Did ok considering the track workout  earlier.</p>
<p>Today was a recovery day.  1.2mile OWS.  Wore wetsuits first time in a while.  It was chilly.  I Am Super Slow right now.  With focusing on breathing, I feel like I have lost the feel for water (the little I had).  And I am still swallowing air.   I stink. </p>
 

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<p>I swear I thought I posed this morning....weird!</p>
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<p>45 min tempo run this morning - 2m warm up with Bailey the Wonder Dog, worked down to just above 5K pace, 1/2 mile cool down. Good run all in all - should do those more often. :)</p>
 

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50-min run this afternoon. So pleasant, if a little windy. First workout in 4 days due to a mild case of mastitis (breast infection). Basically the flu with a really sore breast. Still not 100%, but I had to do something.
 

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<p>Rode bike to school and back w/ kids.</p>
<p>Whirlyball later</p>
 
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