[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5.65 mile social run early this morning.</p>
<p> </p>
<p>Will likely add on a Treadmill Incline run later today or head over to a new hill for a few passes. Nothing I can do at this point to get faster/stronger for Mt. Washington. Slower this year anyway. So might as well do the adventurous choice. Body has been tired lately. Can't seem to shake. So we'll see.</p>
<p> </p>
<p>Great day!</p>

 

[Yo Sake]

<p>Hello from Shanghai!  This city is amazingly huge & modern with mixed social levels of 27million people.  Crossing streets (even with traffic lights) while running was quite challenging with all kids of transportation methods (car, motorcycles - big and small, and bicycles) coming at you.  Had just enough for 40min of running around the hotel. </p>
<p> </p>
<p>The food here is quite heavy compared to how I eat back home......the scale here had better be inaccurate    Not sure how many more Chinese meals I can survive. </p>
<p> </p>
<p>Have a good Tuesday, all!</p>

 

[regiolanthe]

<p>Oooh. Jealous, Yoshi!</p>
<p> </p>
<p>Easy bike commute day - 10.8 miles in (first flat) mid-18s.</p>
<p> </p>
<p>Easy 16+ miler at lunch, with sometime work riding partner - mid/hi 16s.</p>
<p> </p>
<p>10.8 miles home .... for 37+ miles on the day.</p>
<p> </p>
<p>george</p>

 

[jenotter]

<p>Yoshi - enjoy!!! Sounds awesome!!</p>
<p> </p>
<p>Rode to work today for the first time in years. Turns out it's only 13.5 miles! Fine for today...next two tri's are sprints, so weekday rides can be shorter. But I think I could get to like riding to work. Just need to do it when I can leave my laptop at the office so I don't have to put it in the backpack.</p>
<p> </p>
<p>Hoping for a short swim tonight...</p>

 

[Stitcher]

<p>EZ spin for 30 min in front of a movie this morning.</p>
<p>Cable had an "outage" so none of my normal morning tv shows to choose from.</p>
<p> </p>
<p>Then, Lisa came over and we did some shoulder and ab work.</p>
<p> </p>
<p>Nothing huge.</p>
<p> </p>
<p>Today was the first day that I woke up and wasn't aware of my knee.</p>
<p>Yay!</p>
<p>I still have twinges, especially when I move unexpectedly while my knee is straight, but definitely better this morning.</p>
<p> </p>
<p>3 more days on the ibuprofin and we'll see what happens from there.</p>

 

[hobey]

<p>Yosh - I'd chalk that up to water retention from the higher sodium in Chinese meals.</p>
<p> </p>
<p>I ended up riding the long way to Little BD's game last night, about 10 miles. Today is a DOR. Just a DT massage this evening.</p>

 

[donskiman]

<p>Easy run turned into a slog, then a walk. Don't know what it was but I felt like I couldn't breathe and then I lost energy. I made myself run for several miles like that, but gave up and walked home. I don't normally get affected by stuff in the air, but we've been getting a thick haze from the fires in Arizona and the wind has put all kinds of dust and pollen in the air as well. Hope it's gone by tomorrow.</p>
<p> </p>
<p> </p>
<p>-------------------------------------------------------</p>
<p>1h 01m 08s - 6.39 miles - 09m 34s/Mi<br><br>
10:15 AM <br><br>
Equipment: Nike Pegasus 04/11<br><br>
Warm/upper 70s - Sunny and windy. Crawford/Puckett/Security/Widefield to trail to Fountain Creek trail north to MM20, reverse direction and return. Stopped on Widefield because I was having trouble breathing. Walked home the last 2 miles.</p>

 

[Boyerdavea]

<div class="wiki_markup" id="user_content_2002479">
<p id="user_yui_3_3_0_7_1307471991534141">Good day all.</p>
<p id="user_yui_3_3_0_7_1307471991534140"> </p>
<p id="user_yui_3_3_0_7_1307471991534150">Some nice workouts today.</p>
<p> </p>
<p>Stitcher - Glad you are feeling better.</p>
<p id="user_yui_3_3_0_7_1307471991534139"> </p>
<p id="user_yui_3_3_0_7_1307471991534136">Me - Longest swim ever this morning.  2400 meter endurance swim in 45 minutes and some change.  It felt good I probably could have kept going.  I then transitioned to the bike and put in 32 miles on the bike at a pretty good clip.  I averaged 20.8 through 30 miles and then did a 2 mile cool down back to the truck for an overall average of 20.2.  I did a 12 mile tempo ride in the middle where I averaged 23+.</p>
<p id="user_yui_3_3_0_7_1307471991534148"> </p>
<p id="user_yui_3_3_0_7_1307471991534149">Happy training everyone.</p>
</div>

 

[Stitcher]

<p>Donskiman....</p>
<p>That's what I feel like when my asthma flares.</p>
<p> </p>
<p>It could very well be gunk in your air.</p>
<p> </p>

 

[MBannon]

<p>Spent my lunch hour replacing a radiator hose that sprung a leak just as I got to work this morning (thank God it didn't happen on the freeway or something), so missed my planned 6 mile run.  Trainer session on tap for this evening, so may just drop the run entirely.</p>

 

[hobey]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/74138/tuesday-june-7-workouts#post_2002513"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Spent my lunch hour replacing a radiator hose that sprung a leak just as I got to work this morning (thank God it didn't happen on the freeway or something), so missed my planned 6 mile run.  Trainer session on tap for this evening, so may just drop the run entirely.</p>
</div>
</div>
<br><br><p>WTH is up with you and cars lately?</p>

 

[cak73]

<p>BRICK for me this morning.  ~52 min on the bike and ~24 min on the run.  Nice day to be on a bike...bit warm for a run (and it's only gonna be getting more hot!).</p>

 

[pcsronbo]

<p>Got up 4am to ride 5:30am when it was only... 79 degrees. Really. Small group of us. The "chicks" that used to be part of our tri group all train together and apart from the group, so it was nice to see many of them again and see what was what. I think they wanted to show off, because our "easy" warmup turned into a 19mph+ first 30minutes.I pulled, I pushed, and I showed them I wasn't gonna be chicked I also did most of it in the small chain ring because the f!*@[email protected]&[email protected] bike wouldn't shift. This weekend I drop the chain and today I cannot shift to the big ring. Arg!</p>
<p> </p>
<p>FIB 20min run. REALLY hot. ~85 by then. It was not even 7am.</p>
<p> </p>
<p>got the kids to school then went to the LBS. It pays to have a relationship... I knew one of the guys shows around 9am even though the store opens 10. I figured I would take my chances and if they were there, beg some help, if not lock my bike up outside and email them. Well... they were there, fixed me up and I was out the door by 9:30 - no charge.  SWEET!</p>
<p> </p>
<p> </p>

 

[Alaska Mike]

<p>Thor - trust your base.</p>
<p>Yoshi - sounds neat!</p>
<p>Ron - Jealous!</p>
<p> </p>
<p>For some reason I haven't wanted to get up at my usual 3 am the last couple of days, so I end up working out in the evening or at lunch.  Another evening workout tonight on the treadmill.  25 min WU, 4 x 8 min @ 6:18 min/mi w/2 min recovery @ 8 min/mi, 20 min CD.  12.4 total.</p>
<p> </p>
<p>One day closer to heading home!</p>
<p> </p>
<p>Mike</p>

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/74138/tuesday-june-7-workouts#post_2002541"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Thor - trust your base.</p>
</div>
</div>
<p>Although I appreciate the pat on the back, the reality is that I am slower than I was last year. I have many reasons why this is so. But the indicators are there to show me, without question, that I am slower. And that's okay. I think I know how to change things next year. And so I have that as a guideline. For the time being, however, I will stay the course because the course is changing in a week, where I will go from training hills to doing longer trail runs to get ready for TransRockies.</p>
<p> </p>
<p>As for you, nothing wrong with changing routine to the evening to keep it different and fun. Keeps the motivation going strong when we varying things up. Nicely done.</p>

 

[Thor]

<p>Forgot to say...</p>
<p> </p>
<p>Added the following last night (Wednesday evening)...</p>
<p> </p>
<p>7 mile run with HILL REPEAT on a new hill (Spickett in Salem, NH). Ever since a friend made mention of this hill, the highest peak in the area, the lure was too great. Just how great? I heard about the hill on Monday... ran it Tuesday! Views from the top were amazing; can see all nearby mountains, like the Packs, etc. Road climbs 200 feet in a half mile.</p>
<p>o WU - 6 mins</p>
<p>o 6 x Spickett Hill (3:xx, 3:44, 3:44, 3:49, 3:59, 3:52)</p>
<p>*Grade comparable to or greater than Mt. Washington.</p>

 

[em73]

<p>Thor, come out to Worcester and run George Street.  it's 500 feet  at an 18% grade.  </p>

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/forum/thread/74138/tuesday-june-7-workouts#post_2002638"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Thor, come out to Worcester and run George Street.  it's 500 feet  at an 18% grade.  </p>
</div>
</div>
<p><br>
I know all about George Street from you and many others.</p>
<p> </p>
<p>To be honest with you, George Street, as tough as it may be, doesn't fit the bill here. The "requirements" are that the hill is close to home or work AND be an honest grade but not too-too steep. 18% is, I'm guessing, too steep. There isn't much to gain precisely because it is too steep. The ideal hill is just above that magic number (incline) where you bog down to a crawl, where any lesser a grade and you can still "power through it" but any greater and you bog down. For me that is about 8%. 18% is more than double. I would need a few years of dedicated work like this to be able to play on 18%.</p>
<p> </p>
<p>But if there is beer at the top, it may be worth a road trip regardless! </p>

 

[em73]

<p>well, we're not close to home or work, but we've got LOTS of hills, and there's always beer in my fridge.  </p>

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/forum/thread/74138/tuesday-june-7-workouts#post_2002761"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>well, we're not close to home or work, but we've got LOTS of hills, and there's always beer in my fridge.  </p>
</div>
</div>
<br><br><p>One of these days we should do a TEAM LIT gathering. Plan a social run and then gather afterward. Hills are good. Years ago I rode from my house to west of Worcester, where my brother in law lived at the time. I took a wrong turn and went up a road called Mountain Road, I think. It was a busy road and a very, very tough hill. Never forget that. It was 100F degrees out too.</p>