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<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Back from a long weekend away on Long Island at a family reunion. Drank a lot, laughed even more, had a great party with brothers, sister, and father and families, visited a bunch of wineries out on the east end of the Island, hit up the beach and South and East Hamptons, and had a great time.</p>
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<p>Now back at it...</p>
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<p>4 mile sluggish run early this morning. Thankfully the humidity isn't nearly as bad up in Boston as it is on Long Island, though I must say that I enjoy the full body sweat.</p>
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<p>Followed immediately by...</p>
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<p>14 mile bike. Nice and easy. Battery on bike computer was dead. So no stats.</p>
<p> </p>
<p>Great day, Tri-peeps!</p>
 

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<p>First workout of the day consisted of 3000 yards in the pool.</p>
<p> </p>
<p>- 6 x 100</p>
<p>- 8 x 25 DPS</p>
<p>- 10 x 50</p>
<p>- 3 x 300 on 4:30 (3:50, 3:45, 3:43)</p>
<p>- 8 x 25 DPS</p>
<p>- 4 x 100</p>
<p>- 4 x 50</p>
<p> </p>
<p>Getting on the bike later on.</p>
 

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4 mile easy run for me this morning. Still battling the sore throat that plagued me during the OLY on Saturday. Hope I can get rid of it before my race this Sunday. 2.75 mile run with DW this afternoon. She's doing great and inching toward that 3 mile barrier, which will be a huge step for her.<br><br>
Great workouts to all!
 

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<p>Masters swim...main set was  2x50 build, 100 medium, 200 all out, 2x50 recovery, all repeated three times.  Rode my bike to get there, so 8 km.  Hoping to hop on the trainer this evening for an hour of intervals as well.</p>
 

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<p><br>
@niemsco - great swim.<br>
 </p>
<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>niemsco</strong> <a href="/forum/thread/68994/wednesday-july-21-workouts#post_1924699"><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>Almost 2 miles OW 1 hour in Lake Michigan.  Bike later, road bike probably.</p>
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<p>Good day peeps!</p>
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<p><br><span>@kburnell - your 300 times are about the same as my 200s.  Dang!</span></p>
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<p> </p>
<p><span>Quote:</span></p>
<div class="quote-block">Originally Posted by <strong>kburnell</strong> <a href="/forum/thread/68994/wednesday-july-21-workouts#post_1924687"><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>- 3 x 300 on 4:30 (3:50, 3:45, 3:43)</p>
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<p>As for me.....45 minute ride this morning on the trainer in the basement, watching a show on horseshoe crabs (amazing creatures).  I forgot to plug in the fan so it was a sweat-fest!  FIB a 15 minute run (1.8 miles).  My neck is still hurting, it has been a week, so the bike and run were not done at optimal levels.  Also forgot to use my inhaler before the bike so breathing was a bit labored for the entire morning.  I was diagnosed with exercise-induced asthma about a month ago and I have to get in the habit of using the inhaler.</p>
<p> </p>
<p>On a positive note, I was done with everything by 6:50AM and lunchtime is not right around the corner.  Also, I have a call into my sports doctor, I hope that they can get me in tonight or tomorrow to fix my achy neck.</p>
<p> </p>
<p>Have a great day everyone!</p>
<p><br><br>
 </p>
 

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<p>5 mile lunch run ... humid - in front of the line of t-boomers coming through...</p>
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<p>8:17 pace overall -</p>
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<p>first three at 7:50-ish pace, then next 1.5ish at a recovery 9:20-30 pace, then two race pace pick-ups in last 1/2 mile or so.</p>
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<p>Reg.</p>
 

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<p>Drive up to Placid!!! Now in the room with the Cak and Monica.  Was supposed to run 2-3 miles but we have a MONSOON right now. </p>
 

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<p>@AdCo -- run in place for 2-3 miles!  <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title=""></p>
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<p>Hopped on the trainer for the first time in what felt like forever.  Looked up a past workout and did it.</p>
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<p>I'm hoping that adding 1 trainer ride a week, and HONESTLY getting a medium ride in on the weekend will add just enough strength and fitness to help buff up my run.</p>
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<p>Jury's still out, but so far, so good.  Can really feel my tush today, though....wonder if it's the improved TRX technique, or the work on the bike this morning.</p>
 

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<p>@ Sticher. - You have a PhD, right? I think you should know that 2-3 miles of running in place is impossible.  I can't even run 2-3 inches if I truly run in place.. sheesh. </p>
 

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<p>jeeeeeeeeeezzzzzzzzzzzzzzzzzzz</p>
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<p>lol</p>
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<p>doh!</p>
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<p>testy testy testy,</p>
<p>can't even take a haha.  :p</p>
 

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<p>Grrr.  4mi planned for after work.  I get into the locker room to change.  No socks.  I'd run without them but no powder and it's 110% humidity.  So, I'll go home and just run in the dark.  I get home: severe thunderstorm warnings and torrential downpours.</p>
<p> </p>
<p>I think someone was trying to tell me: rest day.</p>
 

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<p>1 mile OWS in Lake Michigan @ 36min. ACK slow. 2nd time in wetsuit since OCTOBER. I'll blame that.</p>
<p> </p>
<p>FIB 4.7mile @ 1hr run on Chicago Lake Front. Wonderful scenery <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
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<p>Kinda hot but bearable. Only mid 80s.. I cannot beleive I just said that.</p>
 
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