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<p>Good morning, TEAM LIT!</p>
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<p>Amazingly fun evening for me yesterday at the Yankee Homecoming 10 Mile race. Got escorted by a limo stuffed to capacity with fellow Goon runner friends. Dropped us off a few doors down from race start. Race was hot. In an extraordinary deep field, I clocked a 1:03:57 (6:24 pace) over 10 miles. After a fast start, I faded in the middle and kicked it at the last two miles. Came across the line in 68th place of 1600, 12th place age group of 112. Home brewed beers back at the limo with about 15 others. Late night. Fun time.</p>
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<p>Me...</p>
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<p>4 mile easy run early this sleepy morning.</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>Coach Troy.</p>
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<p>Wow.....first time in a LONG time that I've done one of his workouts.</p>
<p>I couldn't really keep up 100% honest, had to modify the gearing and on some of the sit/stand sets had to sit out every 2nd or 3rd round.  BUT, managed to do the sprints without fading in the gears that I picked.</p>
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<p>AND....I got a message that one of the LIT folks is coming HERE on business so will get to have a mini-meet.</p>
<p>Doing the dancing banana dance.</p>
 

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<p>Super early morning here.  2500m in the fishbowl.  Meh...</p>
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<p>Got an email from my first coach.  Yep, he's still globe trotting.  Just getting back from WCS in Europe.  Yep, he's still smoking that crazy stuff.  I asked him for suggestions on swim workouts.  He gave me some wicked crazy numbers.  No freakin' way can I hit those numbers!  I'm gonna have to prove to him that I can't hit 'em.  Kinda like way back when he'd give me those crazy numbers for track workouts.  Son of a gun if I didn't alwyas manage to hit 'em.  Maybe I can hit 'em in the fishbowl, too......</p>
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<p>I signed son1 and me up for East Fork this weekend.  I understandt here is a nasty hill coming out of T1 and T2--Oly hits it twice on the run.  Uh oh.  But, should be fun.  I've never done this race but I love HFP races.  We'll see what happens.  The field for both our AGs looks pretty deep, so not expecting to place.</p>
 

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<p>No "why" questions this morning, I just got up, got dressed and got down to the basement for a 45 minute trainer session.  I watched the first 3/4 of 2007 Ironman World Championships.  I love watching those races, it made my spin session go by pretty quickly.  FIB a 30 minute run, started easy and gradually got faster, keeping my heart rate in Zone 2 for the duration.  I felt really good for the entire work out and the bonus was that I was done by 6:50AM! </p>
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<p>Have a great day everyone....and don't ever ask "why am I doing this", just go and do it (thanks Thor).</p>
 

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<p>short, easy swam this morning - 2400 yards</p>
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<p>- 500</p>
<p>- 6x50 drill/swim</p>
<p>- 100</p>
<p>- 10 x 100 on 1:30 (avg - 1:12)</p>
<p>- 6 x 50</p>
<p>- 200</p>
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<p>running later on</p>
 

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<p>Congrats, <strong>Thor</strong>!</p>
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<p>Short but solid brick for me last night -- 17 mile tempo-ish ride followed by a 1.35 mile loop in 10:29.  Swim + outdoor boot camp tonight, weather permitting. </p>
 

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<p>Got my core workout done.   need to do an hour run and then swim tonight.   my feet are swollen from too much sitting...3.5 hour drive, 1 hour wait, for 10 minute of the specialist's time</p>
 

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<p>Bike commute day - about 49.1 miles.</p>
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<p>Hit my first 20mph avg of the year for the 17 miles on the way in - and that was with 3-4 traffic light stops and a dropped chain.</p>
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<p>21+ miles at lunch w/riding buddy (19 mph). Nice tail wind, good temp.</p>
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<p>10.8 easy on the way home.</p>
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<p>Reg.</p>
 

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<p>1.2 mile OW swim in this hot muggy day. No wetsuits, no specific purpose/goal, just enjoy swimming in a lake.  An easy 5mile or so later.  I had a nice 6.5mile run at tempo-ish pace last night.</p>
 

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<p>1 mile swim in 32min OWS Lake Michigan. First morning swim this year. Got a special "treat" too... while getting into my wetsuit I notice these 2 young ladies on the beach. Well, they're the ONLY ones on the beach. Anyway, they are changing or whatnot and well.. let's just say I got a show cuz they couldn't deck change. Kinda took longer than normal to get the wetsuit on. <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title=""> Then they left! So they weren't swimming! LOL. I bet they left the house wearing X that Mama approved of and left the beach wearing Y.</p>
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<p>34 min z1/2 run in the 90 degree heat (who knows what heat index) - and it was only 9am! Wowzer.</p>
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<p>Then off to work</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/69154/wednesday-july-28-workouts#post_1927584"><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>1 mile swim in 32min OWS Lake Michigan. First morning swim this year. Got a special "treat" too... while getting into my wetsuit I notice these 2 young ladies on the beach. Well, they're the ONLY ones on the beach. Anyway, they are changing or whatnot and well.. let's just say I got a show cuz they couldn't deck change. Kinda took longer than normal to get the wetsuit on. <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title=""> Then they left! So they weren't swimming! LOL. I bet they left the house wearing X that Mama approved of and left the beach wearing Y.</p>
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<p>34 min z1/2 run in the 90 degree heat (who knows what heat index) - and it was only 9am! Wowzer.</p>
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<p>Then off to work</p>
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<p><br>
It hasn't been long enough since they opened the sewer locks.  Yuk!!! :)</p>
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<p>Actually I didn't swim in OW today because I swim near some sewer locks which were opened over the weekend.  I'm waiting a little longer. </p>
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<p>75 minute easier ride today, high cadence, 30 minutes of core. </p>
 

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5-mile run this morning. So hot and muggy down here in South Carolina. Not that Philly was that much cooler but honestly down here you feel like you're on top of the sun. Had a nice 2000-meter swim outdoors the other day. Hoping to get to the beach eventually for an OW swim if Eli's growth spurt ends and he gets back on a manageable nursing schedule.
 
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