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<p>Decided that I needed to start getting ready for Reach The Beach.  So what better way than to run in the dark by myself.  Since all of my runs are with others it is something that I thought I should do.  Okay, maybe a lot more hills in the run but why set the bar too high.  So I did a 3.5 miler fromt eh Y at around 5am.  This route includes some hills behind the high school.  Good run and the weather was perfect.</p>
 

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<p>Congrats to all the IM folks yesterday.  Seemed like a brutal day in Louisville, that definitely is a race that's not on my to-do list!</p>
<p> </p>
<p>Back on the exercise bike today.  15 min WU followed by 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min @ 240 watts with a 1 min recovery @ 110 watts.  Then repeated that set at 250 watts.  Finished up with 10 min easy spin, foam roller work and stretching.</p>
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<p>Have a great week everyone!</p>
<p> </p>
<p>Mike</p>
 

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<p>DOR</p>
 

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<p>I am going to finish the work I didn't yesterday on the porch. I ran out of steam as it was BRUTALLY hot and 8hrs in the sun was making me shaky.. So, today will be the rest of screwing down the porch. I see a Dr. on Wed for the nagging hip injury. </p>
 

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<p>Bike commute day. Running late - so came the short way in and returning same home. Lunch ride was steamy - mid-summer out there! Rode by the rich smell of brewing grains at Smuttynose, and cruised down (up) the beach for one last summer beach blast - 21.6 miles at 19 mph for 43+ miles on the day.</p>
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<p>Legs still feeling it a bit from Saturday's ride down in CT. Only a 40 miler, but pretty hilly (1500 feet of climbing, but some nice hard grades).</p>
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<p>Reg</p>
 

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<p>Congrats to you IM Louisville and IM Canada folks to suffered through two very different but equally difficult days.</p>
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<p>For me....REST DAY!!!  Did an Olympic distance tri yesterday (<a href="http://web.me.com/earthscapes66/RiverStock/Home.html" target="_blank">Riverstock Triathlon</a>, in Sunbury, PA) and did pretty well.  13th out of ~170 people.  I also won my age group (35 - 39) so I am pretty psyched.  Back to work tomorrow though, looking at a 15 hour week of training and it only gets harder from here on out.</p>
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<p>Have an super-duper day all!</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>miles99999</strong> <a href="/forum/thread/69795/workouts-monday-august-30#post_1940035"><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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<p>For me....REST DAY!!!  Did an Olympic distance tri yesterday (<a href="http://web.me.com/earthscapes66/RiverStock/Home.html" target="_blank">Riverstock Triathlon</a>, in Sunbury, PA) and did pretty well.  13th out of ~170 people.  I also won my age group (35 - 39) so I am pretty psyched.  Back to work tomorrow though, looking at a 15 hour week of training and it only gets harder from here on out.</p>
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<p><br>
Congrats on the AG win!!  Woohoo!!</p>
<p> </p>
<p>20 min OWS this am FIB  back to school shopping with the kids...<br>
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<p>Nice AG win, miles99999!!! That's fantastic!</p>
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<p>Looking at a rest day today...after yesterdays fall, my right shoulder is killing me. May do a quick 3-miler later, but we'll see. Feeling a little blue today - Bailey the Wonder Dog is at the vet for fluids and blood work. Not sure what's going on with my pup, but hoping we can get some answers today. Just not herself and seems to be in pain on her back end somewhere. Hoping she'll be running again soon!!!</p>
 

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<p>Nice one miles99999!</p>
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<p>Congrats to all the Team LIT IMers!</p>
<p> </p>
<p>Back to it today with 6.2 miles including 2X2 miles at half marathon pace. I'm fitter than I thought I was. This is a good thing...<img alt="" src="http://files.kickrunners.com/smilies/lol.gif" title=""></p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/69795/workouts-monday-august-30#post_1939862"><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>Congrats to all the IM folks yesterday.  Seemed like a brutal day in Louisville, that definitely is a race that's not on my to-do list!</p>
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<p><br><br>
I'm thinking about signing up for it for 2011.  I got in a 7 mile run today and some core work. </p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>niemsco</strong> <a href="/forum/thread/69795/workouts-monday-august-30#post_1940131"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I'm thinking about signing up for it for 2011.  I got in a 7 mile run today and some core work. </p>
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96 degrees and humid as hell - sounds right up your alley!  You have fun with that, I'll stick with Placid in 2011.</p>
<p> </p>
<p>Mike</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/69795/workouts-monday-august-30#post_1940189"><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>
96 degrees and humid as hell - sounds right up your alley!  You have fun with that, I'll stick with Placid in 2011.</p>
<p> </p>
<p>Mike</p>
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<p><br><br>
I just came from two week of 100% humidity and 90s from my two week yearly vacation in North Carolina.  I figure its the best time.  But I'm trying to sign up for one where some of my teammates want to go, and they all seem to want to go to Florida!  I guess I may do Florida then unless I can talk them out of it, I hate training alone for these things.</p>
 

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<p>Congrats to those tackled the Iron distance! </p>
<p>miles99999, congrats on the AG win!  Sounds like your training is coming along well!  Which IM are you doing? </p>
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<p>Recovery day - 30min core/upperbody and 2250m swimming.  I am a little at a loss in water.  I can't seem to get my stroke back (not that I had a good one but...) while trying to re-learn how to breathe better.  Main set: 10x{100hard/50easy} on 3:00. </p>
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<p>60min of dance today.  Signed up for gym membership at the college gym...looking forward to doing a little lifting in the coming weeks and months!  Had IM fever for a while yesterday while tracking our athletes...</p>
 

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<p>Congrats on the AG win, Miles!</p>
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<p>WOOT to all of the IMers!</p>
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<p>Jen...hope your pup feels better soon!</p>
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<p>45 min in zn 2 on the trainer tonight.  Just didn't get home in time to do it outside and the plan was to watch the Dexter season 4 finale while on the trainer anyway.  <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>
 

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<p>4.6mi run along the Charles after work.  When I was close to being finished, I witnessed a rear-end accident so I hung around for a while until the cops arrived and let them know what I saw.  I just couldn't let a lady and her 3 year old stand alone when they'd been rear-ended by 3 men in an old Accord. </p>
 

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<p><br><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/69795/workouts-monday-august-30#post_1940243"><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>Congrats to those tackled the Iron distance! </p>
<p>miles99999, congrats on the AG win!  Sounds like your training is coming along well!  Which IM are you doing? </p>
<p> </p>
<p>Recovery day - 30min core/upperbody and 2250m swimming.  I am a little at a loss in water.  I can't seem to get my stroke back (not that I had a good one but...) while trying to re-learn how to breathe better.  Main set: 10x{100hard/50easy} on 3:00. </p>
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<p><br>
I am doing IM Arizona in November.  Still have 12 weeks of training left until race day, but the Saturday/Sunday training sessions are going to start getting much longer now.<br>
 </p>
 

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<p>16+ miles...2:05.  A little off pace.   Seems like when i make progress on the bike, my running takes a hit.  I tried to pick up the pace to 7:15, but the body said "NO!!!".   Running in the northwoods, so there was a breeze and the humidity is gone.  I think it's a mental thing, I used to run this loop around 14 minutes and it was taking me 15:30-15:50 :(</p>
 
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