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<p>Good morning, TEAM LIT!</p>
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<p>Raining here in the Northeast. Been raining for a few days. Too bad this didn't come in the summer when there were water bans due to drout conditions.</p>
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<p>Me...</p>
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<p>5 mile run early this morning in a steady chilly rain. Amazing how well my body feels. Although my left calf is tight (from chronic sciatic issue), my body feels no different than a few days after a tougher workout. I could race tomorrow if I had to. Recovering very quickly. Think it's all the hill/mountain running.</p>
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<p>Great day, peeps!</p>
 

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<p>PT this a.m.  No longer using cane and hoping to get rid of sling Friday.  ROM is excellent according to therapist.  Muscle loss sux big time.  Hoping to be able to swim in AZ in November to preview the course for next year.</p>
 

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<p>Another BEAUTIFUL day - such a relief.  Awkwardly sore from yesterday's run...and my right knee is chatting up a storm.  Smart thing to do would be rest.  I haven't decided if I want to be smart today.  90min dance class is on the docket...AND I REALLY WANT TO GO!  But the knee is chatty even just sitting at my desk.  Crap.</p>
 

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<p><span style="color:#0000cd;"><span style="font-size:12px;">I have bounced back a little from yesterdays low point, a mild depression....thanks to those of you who send along words of encouragement, they were much appreciated.  The job hunt is officially on again!</span></span></p>
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<p><span style="color:#0000cd;"><span style="font-size:12px;"><strong>AM</strong>:  45 minutes on the trainer this morning, starting at 5:45AM, FIB a 28 minute run (stopped two minutes short of the 30 I was supposed to do).  I was really out of it for most of the workout, I was queasy and just didn't feel right.  It wasn't until I was about a mile from home that I started to feel better.  This is a mini-taper week with my HIM coming this Sunday, so it feels wierd not seeing all of the big training session on the schedule for the next five days.</span></span></p>
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<p><strong><span style="font-size:14px;"><span style="color:#0000cd;">Have a kick ass day everyone!</span></span></strong></p>
 

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<p>Good afternoon friends,</p>
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<p>I did a quick 2 mile treadmill run, with lots of stretching and abs afterwards, and of course a 1/4 mile walk warmup and another cooldown.  I had an early morning meeting in another town, so it wasn't a "real" workout, but better than nothing, right?</p>
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<p>Tomorrow will be hip physical therapy and then zumba class in the evening, after work.</p>
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<p>Enjoy your day, everyone!</p>
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<p>Susan</p>
 

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<p>MQ - Hope the recovery continues to progress smoothly.</p>
<p>Sparty - Be smart.</p>
<p>Miles - Good luck and nice job on the workouts.</p>
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<p>An absolutely gorgeous fall day here in Chicagoland.  Met up with Mark, Sue, Matt, Jim and Steph for a 3 hr ride this morning.  It was a bit chilly at the start (just after sunrise) but as the sun came up the layers came off.  Was supposed to be an easy spin but Mark and Matt would pick up the pace.  I mostly let them go.  55 mi total.  I've got to figure out how to get a bike and trainer up north, the exercise bike simply won't cut it this winter.</p>
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<p>Then off to masters swim.  2700m in in the pool.  Need to spend a lot more time there.</p>
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<p>Happy hump-day everyone!</p>
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<p>Mike</p>
 

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<p>Bailed on running outside today - tired of running in the rain! <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
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<p>Ended up in the gym, did BRICK intervals for a total of 3.2 miles running and 30 minutes riding...sweatfest for sure.</p>
 

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<p>Thor - isn't a quick recovery a great feedback of your current fitness?!  I had just one race (HM) from which I recovered so quickly and amazed me.  You are plain amazing. </p>
<p>miles - I read a few of your posts last 7 days or so in which you sounded pretty down, particularly about your wife's comments.  Some of us here have been there including myself.  I can't offer any advice or great ideas, but here to listen.  It is tough to train for a long distance tri.  There is no way, in my opinion, to do it without sacrificing lots of family time.  Hang in there.</p>
<p>MQ - keep up with the PT exercises, you will get all back.</p>
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<p>Just some core strengthening (without using any arm/shoulder <img alt="sad.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//sad.gif"> ) exercises later.  I had a great 8 mile run yesterday including some at tempo pace.  Legs felt really springy.  So I am staying smart and take a day off running.  Still can't swim.  Nor biking. </p>
 

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<p>2800 meters todayl....</p>
<p>chilly wind, and warm water.  Nice!</p>
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<p><br><br>
200 SKIP<br><br>
5 x 100 kick<br>
4 x 50 fly (drill/swim)<br>
4 x 100 kick (fast/ez by 25s)<br>
4 x 50 bk (desc 1-4)<br>
3 x 100 kick (desc 1-3)<br>
4 x 50 br (drill/swim)<br>
2 x 100 kick (ez/fast by 50s)</p>
 

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Got back into the pool today. The unstructured rest and recovery portion of my offseason, though just 1.5 weeks old, is driving me crazy. I know it's something I need to do, but I can't wait until it's over...<br><br>
Anyway, I finished with 2600 pretty easy yards.<br><br>
-150<br>
-4 x 75<br>
-150<br><br>
- 3 x 500 on 7:30 sendoffs (6:35, 6:33, 6:40)<br><br>
-100<br>
-6x50<br>
-100
 

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<p>Another dose of reality tonight at the track as I got smoked.  Workout was 4 x (3 x 300m / 100m jog) every 2:10.  Then another 300 at the end hard then cool down.  Gives me motivation to get faster.  There was a 59 year old dude that beat me.  We went out for pizza and beers after and I learned he was a track coach and one of the top masters guys around, actually #1 in chicagoland right now.  We talked about training and triathlon and the end of dinner he said he really learned a lot from me.  I was like really?  He was like oh yeah.  What a great comment, or he was bullshitting me.  In any event he wooped me in the track, if I can run that fast at 59, wow!</p>
 

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Still drowning at work. My boss gets back next week but I still have to carry on with the projects I've inherited. Hopefully I can punt the more annoying things.<br><br>
Track today. 1200/400/200 repeats at 10 & 5k paces. Feeling pretty good about my HM in 10 days.
 

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<p>I wasn't going to do anything, but got home and felt pretty good.. So I got on the bike for an hour of intervals.. I did 2-3-4-5-4-3-2 with rests of 1-2-3-4-3-2-1.. went hard, but not too hard, got the HR up and a good sweat going.. I'll be doing that a bit more and I need to get my bike comp working right again.  Legs felt pretty good.. </p>
 

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<p>Wednesday I did a little sprint tri as training and I really liked doing it.  It was one I made up.  I biked to the Y swam 800yds biked around lake monona(about 10 mi) and ran the length of the isthmas and back total time was 1:18:30 stoplights, stop signs, lugging my bike up to my apartment and all.  All in all a really excellent workout and a fun way to train!</p>
 
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