[BigBuckSnort]

<p>Wakey Wakey</p>
<p> </p>
<p>Nuthin for me until tonight.  Headed out for 4 miles w/ a couple of buddies.  Hopefully it will be better than yesterday's rusty 4.</p>

 

[CMJHawk86]

<p>Morning BBS. I'm waiting til later as well. Either an afternoon TM session or outside in the evening at the track. Short fast workout, 4x800 at mile race pace. That will be tough, I haven't run that fast in a while.</p>

 

[4boysmom]

<p>Mornin' boys.  Planned for a short fast spin this morning.  Just not happening.  Nuthin' in the legs.  Still managed to crank out 25mi but at a tour pace.  'Spose doing yardwork all day yesterday had something to do with that.</p>

 

[kfuller]

<p>No running for me today.  I may get in a core workout or just nothing at all.  Will see what happens later.</p>

 

[RunAsics]

<p>9.7 miles.  Still humid... feeling better in it</p>

 

[zrun]

<p>Hey peoples.   After a rest day yesterday o/t a few pushups & planks, I had PT and then a sunny solo track workout before work this morning consisting of 3 x (800, 600, 400, 200) at 5k-10k pace with 1 min rest between intervals and 5 min between sets.   Averaged 7:00min/mi pace flat feeling controlled the whole way.  </p>
<p> </p>
<p><strong>BBS</strong> - enjoy the nighttime 4</p>
<p><strong>Hawk</strong>  - be interesting to see the impact of the barefoot running on the fast stuff</p>
<p><strong>4boys</strong> - nice spinning, 25 miles doesn't sound so short to me </p>
<p><strong>kfuller</strong>  - have a good rest</p>
<p><strong>RA</strong> - nice job getting out in the humidity.   You're not missing too much here, tomorrow morning looks pretty nice with low 60s but then warm, humid and rainy through the 4th.   I think I'm going to bag a 4th of July race and maybe run a 5k the next weekend.</p>
<p> </p>
<p> </p>
<p> </p>

 

[jebba]

<p>Hi everyone.  I'm coping with poison ivy from a rogue pit stop in the bushes during my long run on Saturday.  Yes, that's me, the person scratching their ass in public.</p>
<p> </p>
<p>8 miles this morning.  Felt pretty good.  Was just thinking how I haven't done any speedwork in ages.</p>

 

[Boyerdavea]

<p><span id="user_yui_3_3_0_7_1309303886659142" style="font-size:12pt;"><span id="user_yui_3_3_0_7_1309303886659141" style="font-family:'times new roman', serif;">I was schedule to do 30 miles on the bike followed by a 2 mile run with the main effort on the bike. I started the workout just before noon to get my workout in during the heat of the day. I headed out at a comfortably hard pace on the bike for the first 14 miles averaging 20.8 mph and then 2 miles easy and then I did 8 x 1 min sprints with a 3 min recovery. For the 8 sprints I averaged 23 mph and for the recoveries I averaged 19.8. I finished the ride off with 4 miles back to the vehicle averaging 20.1 mph. Probably one of my best rides yet. Once I got back to the truck I loaded up the bike and then headed out for a 2 mile run averaging 7:26.</span></span></p>