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<p>40 miles of hills this morning on the bike!  You gotta love hills; 17.5 for an average!  Legs are feeling the burn!  <img alt="" src="http://files.kickrunners.com/smilies/sad2.gif" style="width:16px;height:16px;" title=""></p>
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<p>Eric - did you ever do a race report?  I missed it somehow.</p>
 

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<p>Good morning, TEAM LIT!</p>
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<p>All: Thanks for the awesome words on me completing the USATF-NE Mountain Goat Series. It was an absolute blast and more of a challenge than I have ever encountered, and I am happy to say that I am hooked. Great people, great challenge, great fun. Official results are in: I finished the series in Top-10 overall with a 10th place finish and 3rd place in M40-49. What is remarkable to me is that 1 and 2 in age group and 6 of the top 10 are all legends on the mountain circuit, with a few former Mount Washington winners and more Team USA Mountain runners. Unfortunately those guys were in a league of their own. I could not compete with them, but I did with the rest of the crowd and even wiggled in front of some other very good mountain runners. Now I know my weakness so that next year maybe I can compete, or at least see, a few of those legends! Thanks again for all the nice words.</p>
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<p>Me...</p>
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<p>5.65 mile run early this humid morning with Andyman and the Diesel.</p>
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<p>Followed immediately by...</p>
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<p>16 mile bike. Avg'd 20.9 mph.</p>
<p> </p>
<p>See ya, peeps!</p>
 

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<p>Thor! you are amazing! i mean at your age - TOO EASY :) -  anyway, truly, I'm in awe of your ability.  I hope to one day get to the point where I could consider going for a real run with you, but we'll see. </p>
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<p>me, Last hard bike of the training, it is all easy from here on it.  <br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921352"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Good morning, TEAM LIT!</p>
<p> </p>
<p>All: Thanks for the awesome words on me completing the USATF-NE Mountain Goat Series. It was an absolute blast and more of a challenge than I have ever encountered, and I am happy to say that I am hooked. Great people, great challenge, great fun. Official results are in: I finished the series in Top-10 overall with a 10th place finish and 3rd place in M40-49. What is remarkable to me is that 1 and 2 in age group and 6 of the top 10 are all legends on the mountain circuit, with a few former Mount Washington winners and more Team USA Mountain runners. Unfortunately those guys were in a league of their own. I could not compete with them, but I did with the rest of the crowd and even wiggled in front of some other very good mountain runners. Now I know my weakness so that next year maybe I can compete, or at least see, a few of those legends! Thanks again for all the nice words.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5.65 mile run early this humid morning with Andyman and the Diesel.</p>
<p> </p>
<p>Followed immediately by...</p>
<p> </p>
<p>16 mile bike. Avg'd 20.9 mph.</p>
<p> </p>
<p>See ya, peeps!</p>
</div>
</div>
<br><br>
 

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<p>Up a little earlier than normal this morning (4:20AM) so that I could get my swim work out in before work (have to be in by 7:00AM).  managed my 3,000M (500 warm up, 4 x 100 Drills, 200-300-400-500 @ 45 sec, 4 x 100 Drills, 300 cool down) in a little over an hour.  About 250M into my warm up my neck stiffened up and I was pretty uncomfortable for the rest of the swim.  It did loosen up a bit as I plugged along.</p>
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<p>Heading out for a 45 minute run at lunch with 5 minute Zone 4 at 10 minutes.  Hope my neck doesn't hamper me too much.  Oh, the skies are beginning to get pretty dark out there, I hope it doesn't pour down rain.</p>
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<p>Have a great day everyone!</p>
<p> </p>
<p><a href="http://projectarizona.blogspot.com" target="_blank">Project Arizona</a></p>
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<p>Brushed off my trainer workout this morning, might pick it up this evening.  Or not.  It's just a baby workout to keep the legs fresh for Saturday.  Might try to get in the pool this evening, too.  That is, if I have time in between all the preparations for a 2 week camping vacation that includes 3 triathlons (sprint, oly, and half).  The logistics are almost overwhelming.</p>
 

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<p>@miles99999 - I checked out your blog, good stuff.  By the way, 4:20 is what I have my alarm set to during the week.  ugh..</p>
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<p>Masters swim in the am:  2000m, main sets were 5 x 100 on 2min, then 5 x 100 on 1:45.  On the 2 minutes rest I went 1:33, 1:38, 1:38, 1:35, 1:35 at about 85%.  I got killed on the second set and went 1:33, 1:39, 1:40, 1:43, 1:43.  I'm disappointed with that.  I need to keep 1:35/100m pace on those @ 85%, but I couldn't hold and I was going hard to try and keep under 1:45.  Coach pointed out some flaws in my form though that I appreciated on my left side. </p>
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<p>Team workout tonight, Bike/Run transitions.  I'm going hard!</p>
 

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<p>Thor  <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" title="">  You are amazing ! Incredible job on the Mt Goat series and powering your way into the top 10. I've enjoyed reading your RRs too as you are always very inspiring.</p>
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<p>4 mile run for me today. I'm 12 weeks out from my fall HM and starting to ramp up my run training.  Boy it is still very warm and muggy here. Off to the pool later for a nice cool swim workout.</p>
 

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Discussion Starter · #10 ·
4:20 is sleeping in late for myself. I wake up at 0300 to get my workouts in before work.<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>miles99999</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921371"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Up a little earlier than normal this morning (4:20AM) so that I could get my swim work out in before work (have to be in by 7:00AM).  managed my 3,000M (500 warm up, 4 x 100 Drills, 200-300-400-500 @ 45 sec, 4 x 100 Drills, 300 cool down) in a little over an hour.  About 250M into my warm up my neck stiffened up and I was pretty uncomfortable for the rest of the swim.  It did loosen up a bit as I plugged along.</p>
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<p>Heading out for a 45 minute run at lunch with 5 minute Zone 4 at 10 minutes.  Hope my neck doesn't hamper me too much.  Oh, the skies are beginning to get pretty dark out there, I hope it doesn't pour down rain.</p>
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<p>Have a great day everyone!</p>
<p> </p>
<p><a href="http://projectarizona.blogspot.com" target="_blank">Project Arizona</a></p>
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<br><br><br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>niemsco</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921398"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>@miles99999 - I checked out your blog, good stuff.  By the way, 4:20 is what I have my alarm set to during the week.  ugh..</p>
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<p>Masters swim in the am:  2000m, main sets were 5 x 100 on 2min, then 5 x 100 on 1:45.  On the 2 minutes rest I went 1:33, 1:38, 1:38, 1:35, 1:35 at about 85%.  I got killed on the second set and went 1:33, 1:39, 1:40, 1:43, 1:43.  I'm disappointed with that.  I need to keep 1:35/100m pace on those @ 85%, but I couldn't hold and I was going hard to try and keep under 1:45.  Coach pointed out some flaws in my form though that I appreciated on my left side. </p>
<p> </p>
<p>Team workout tonight, Bike/Run transitions.  I'm going hard!</p>
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<p>First masters swim in the 50 m outdoor pool.  Distance stuff...main set was 5x300 of various things.  Thought I'd be a little sluggish after a couple weeks at the cottage but the last 300 was supposed to be fast and I did it in 4:29 so not too bad.  When I got there I joined a lane that included a woman I swam with through the winter.  I ended up lapping them (uh, yeah in a 50 m pool!) so the coach told me to  move up a lane next time.  Total of about 2500 m.  Going to try and get an 8 km run done this evening if DH is home early enough.  If not, some long intervals on the bike.</p>
 

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<p>FUN spin for me this morning!  I had hoped that son1 woudl join me but he decided to take his rear hub apart.  Something went "bink" and itty bitty parts went flying.  He told me to head out without him.  Bummer...  I'm back to the "pointless long stuff", "junk miles" or whatever you want to call it.  I LOVE riding long.  My season aint' happening, so what the heck.  Might as well HAVE FUN!  I had been limited to 90mins, so today it was FUN to actually go somewhere!  Conditions were okay--overcast, 200% humidity, and no wind at all.  Rode through three of my favorite little towns, something that I hadn't done since May.  My garmin died so I only have numbers from the bike computer (no splits).  OB I held 17mph to the TA.  Once back at the van, my average was 17.4, so a nice negative split!  45miles total. </p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ericd256</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921438"><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>4:20 is sleeping in late for myself. I wake up at 0300 to get my workouts in before work.<br>
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When do you go to bed?  7???  Need some sleep buddy.</p>
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921395"><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>That is, if I have time in between all the preparations for a 2 week camping vacation that includes 3 triathlons (sprint, oly, and half).  The logistics are almost overwhelming.</p>
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Oh I feel your pain.  I had to pack for 2 weeks at the cottage with 4 kids (and no DH for one week!) plus an oly triathlon and our son's Greek Orthodox baptism (think wedding but with a naked baby).  Not to mention that I HATE packing.  It was tortuous, but the holiday was nice.  Hopefully you'll feel the same way.  :)<br>
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<p>17 mile commute in - hi 17s (construction slowed it down).</p>
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<p>Epic street hockey game at lunch (lost 5-3 in a 45 minute game).</p>
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<p>May commute home this eve, depending on thunder boomers - or will get picked up directly to go out and celebrate DD's 12th birthday.</p>
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<p>Reg.</p>
 

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<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921370"><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>Thor! you are amazing! i mean at your age - TOO EASY :) -  anyway, truly, I'm in awe of your ability.  I hope to one day get to the point where I could consider going for a real run with you, but we'll see. </p>
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<p>AdCo, you are FAR too kind. Thanks for the vote of confidence, and hey, don't sell yourself short... you've been completely hauling ass, and after IMLP, once you finally get a chance to truly rest, you will slingshot ahead in endurance, strength, and speed to an even FASTER AdCo!<br>
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<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>ksurp</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921427"><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>Thor  <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" title="">  You are amazing ! Incredible job on the Mt Goat series and powering your way into the top 10. I've enjoyed reading your RRs too as you are always very inspiring.</p>
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<p>Thank you! Words are too kind but very appreciated. The newness of the Mountain Goat challenge was what sucked me in. I swear when I say that these races will dare you to blink far more than a road race or even triathlon could. I don't think my heart has ever beat so hard -- and even when I was walking up a mountain, not running -- as during these races. And although it attracts a more hard core group, they are among the friendliest. What a blast! And thanks for the sweet words!<br><br>
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<p>eric/miles9999/scott - you guys are HARDCORE! </p>
<p>Matt - a big applause for you!  I don't know how you do all that.  I will be one stressed-out piece of work.</p>
<p>Thor - congrats on doing so well in your first year of mountain running among those seriously strong and experienced runners.  I wasn't surprised though <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title="">. </p>
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<p>45min of riding including 3x8" (w/2" recovery) at high z3/low z4.  Still have some ear fullness and headache but felt pretty good otherwise.  30min run including 3x4" at threshold pace later.  Workouts are pretty short.  I like it. </p>
 

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<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>ericd256</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921438"><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><p>4:20 is sleeping in late for myself. I wake up at 0300 to get my workouts in before work.</p>
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@eric256 - You're nuts, seriously when do you go to sleep?  I can't imagine getting up that early on a regular basis.</p>
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<p>@niemsco - You're an early bird also, I can't believe that it is getting easier and easier to get up that at such a crazy hour.  Thanks for the props on my blog, I appreciate it.  BTW, you are super fast in the pool, I can only dream of being so fish-like.<br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>KitKat</strong> <a href="/forum/thread/68798/tuesday-july-13-workouts#post_1921477"><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><p>First masters swim in the 50 m outdoor pool.  Distance stuff...main set was 5x300 of various things.  Thought I'd be a little sluggish after a couple weeks at the cottage but the last 300 was supposed to be fast and I did it in 4:29 so not too bad.  When I got there I joined a lane that included a woman I swam with through the winter.  I ended up lapping them (uh, yeah in a 50 m pool!) so the coach told me to  move up a lane next time.  Total of about 2500 m.  Going to try and get an 8 km run done this evening if DH is home early enough.  If not, some long intervals on the bike.</p>
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@KitKat - awesome that you have a 50m pool to swim in.  I used to have access to a 40 yd pool that I loved, I miss it so.  You are super fast in the water as well.  Tremendous job!<br><br>
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<p><a href="http://projectarizona.blogspot.com" target="_blank">Project Arizona</a><br>
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