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<p>So the calendar says summer is coming to a close, can''t tell that from the weather around here.  Got a good ride in this morning early (5:15) before the heat hits.  Also so I could get to work.  Good combination of light on the bike and sunglasses.  But I finished the ride before the sun had really started to come up.  Looking at the computer after the ride had a max speed of 35 (down Thor's Bostick hill).  Not bad for in the dark.  Have a great day folks.</p>
 

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<p>Good morning, TEAM LIT!</p>
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<p>Rog: Nice ride. Love that hill!</p>
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<p>Me...</p>
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<p>Very tired this morning. In fact, I've been pretty beat for the last collection of days. Probably change in seasons, which always gets me. Sleeping a lot, and very deep at that, and tired to get up. I know that once I get going it's all cylinders a firing, but still been sluggish in the morning. Wanted to do a real run workout this morning but fell victim. So instead of something with more quality...</p>
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<p>5 mile tempo run. Started sluggish. Put on Blink-182 & Green Day on the iPod to awake the legs, and after a slow first mile, I pounded out a course PR (without going out as if I were to try) by 45 seconds, which is an eternity considering I've been doing this course for years. Still, not the workout I wanted. Will try to get in something better tomorrow.</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>Ugh, up at 5:15AM this morning to get in my BRICK workout before my daughters woke up.  45 minutes on the trainer in the basement FIB 26 minute (was supposed to be 30 but time was getting short) run.  The first mile was slow, but managed to pick up the pace a little bit on the last couple.  I'm still a bit sore from my race on Sunday, hopefully it will all be out of my system by tomorrow.</p>
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<p>Have a good day everyone!</p>
 

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<p>ok back from my 2 weeks of absolutely nothing trying to rest the hip and cankle. the cankle feels better, there is still some pain in the hip. So i will stick to the pool for 2 more weeks. I then have to go to a school for 2 weeks so i am not sure what i will be able to do then. So it mght be another month before i get to back into a routine. Which is fine as long as i am healed and ready to go.</p>
 

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<p>Thor:  I have been feeling the same way.......slept last night for almost 9 hours and didn't really want to get up........4 mile sluggish run this morning, went out at 7:30 but it was still so hot and humid already!  Looking forward to those nice cool fall runs!  :)</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/69853/wednesday-sept-1-workouts#post_1940912"><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>. Wanted to do a real run workout this morning but fell victim. So instead of something with more quality...</p>
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<p>5 mile tempo run.  I pounded out a course PR (without going out as if I were to try) by 45 seconds, which is an eternity considering I've been doing this course for years.</p>
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<p><br><br>
Surely I'm not the only one shaking my head.</p>
 

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<p>Weather is taking it's toll me thinks...another hot and humid day here in central mass...keeping an eye on Hurricane Earle though...</p>
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<p>short 40 min ride at lunch today...felt pretty good despite the HHH...17.6 mph ave</p>
 

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<p><br>
1!  LOL...........tempo run is my quality run!<br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/69853/wednesday-sept-1-workouts#post_1941041"><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><br><br><p><br><br>
Surely I'm not the only one shaking my head.</p>
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<p>Wow, Thor. That's immense - given the first slow mile. A 9 sec/mile pace PR?... nice. Maybe you should sneak in a little Blink 182 at a 5K to see what you can really crank out!</p>
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<p>Myself - bike commute day. A fast 17 in (20.5), an easy ride at lunch - given heat and air quality (18+ mile beach ride at 18+ mph), followed by an easy 10.8 home, for 46+ miles on the day.</p>
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<p>Hit 2850 miles with my tires. Pretty good for a 190lb-er ... Going to swap 'em over at 3000, which will be a longevity PR for sure... (I don't rotate them).</p>
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<p>Reg.</p>
 

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<p>38 degrees here and we're already talking about what we need to do to prep for snow.  So you can all just go pound sand.  <img alt="" src="http://files.kickrunners.com/smilies/shock.gif" title=""></p>
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<p>Dragged myself out of bed and hit the exercise bike again.  10 min WU @ 110w, 60 min @ 180w, 5 min @ 110w.  I found my goggles (figures) and so I might get a swim in tonight.</p>
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<p>Had a good run yesterday.  Did 2 mi @ 6 min/mi, 2 min recovery, 1 mi @ 5:45 min/mi, 2 min recovery, 2 x 0.5 mi @ 5:30 min/mi with 1 min recovery.  Good to see that my speed hasn't completely evaporated.  Won't really need it for IMMoo though.</p>
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<p>Heading home tomorrow, got a 9.5 hour layover in Anchorage.  Ugh!</p>
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<p>Happy hump-day everyone!</p>
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<p>Mike</p>
 

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<p>Back to the pool for me!</p>
<p>Yay!</p>
<p>2400 meters long course......I've lost some power and rhythm in the water, but managed ok.</p>
<p>LOTS of kicking today, and I'm usually behind when they do kick sets, anyway.  lol</p>
 

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<p> </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/69853/wednesday-sept-1-workouts#post_1941041"><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>
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Surely I'm not the only one shaking my head.</p>
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<p><br><br>
Well, when the "real" workout was to be a bunch of hills AND speed over about 12 miles in 1:30, a 30 minute tempo run doesn't exactly stack up. And the truth is that I do tempo runs all the time, so that run, although decent quality, does nothing to step me forward. Sure, it does keep me with zip in the legs, but it doesn't move me forward. Gotta push beyond what the body can already handle to get faster/stronger. So the 5 mile tempo really was a "keep the engine tuned" sort of run. But I get how that might read. Oops! Not a bad thing. :)<br><br>
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<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>regiolanthe</strong> <a href="/forum/thread/69853/wednesday-sept-1-workouts#post_1941060"><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>Wow, Thor. That's immense - given the first slow mile. A 9 sec/mile pace PR?... nice. Maybe you should sneak in a little Blink 182 at a 5K to see what you can really crank out!</p>
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<p><br>
Although I am not at all in 5K shape right now, I would love to slap on the headphones for a race like that. I get hammering along to the beat and just keep going. That said, I don't know that I'm faster than at any point before just because I PR'd the course by so much. And I can say that because I never, ever head into a standard daily run trying to beat out a previous time. But I log the times and compare afterwards. If I did happen to take a run and try to PR a course, I could probably do that on all of my courses today, again, because I typically save the "Real" workouts for, well, real workouts on non-standard routes. Though I would love to PR a 5K!</p>
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<p>Either way, thanks for the kudos! It is appreciated. I've been running very strong the last few months, but I don't feel near my fastest. My body is pretty solid too, though I started getting some chronic sciatic issues when I hadn't had any sign of it for nearly a year after having dealt with it for at least 5.</p>
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Nice mileage on the tires!</p>
 

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<p><br>
That's hilarious!!</p>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/69853/wednesday-sept-1-workouts#post_1941041"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><br><br><p><br><br>
Surely I'm not the only one shaking my head.</p>
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<p>1 mile Lake Michigan swim. You can always tell once the Chicago Tri is over. Last week there would have been like 500 and today there was maybe 4. Which ain't too bad because now it's less dodging and just the fasties so I had someone to chase. He figured it out because he managed to match me stroke for stroke.  I wasn't sprinting, but it was a nice tempo swim. 30min I think.</p>
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<p>tossed my goggles after. could barely see and the things kept fogging. Life too short for that crap! <img alt="" src="http://files.kickrunners.com/smilies/mad.gif" style="width:16px;height:16px;" title=""></p>
 
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