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Discussion Starter · #1 ·
<p>Good morning everyone!</p>
<p> </p>
<p>The alarm went off at 3:30 am and I seriously considered doing my workouts at lunch, but in the end decided it was best to get them out of the way early.</p>
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<p>45 min on the exercise bike in a hill program.  The meat of the program was one min hills ranging from 154 watts to 294 watts with 1 min recoveries at about 94 watts.  FIB a 15 min run at 7:30 min/mi pace.  Achilles has some minor tweaks, but felt fine once I warmed up.  Finished up with some foam roller work, core exercises and stretching.  When I'm up north everything pretty much has to fit into an hour and a half or less, no time for anything longer.</p>
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<p>3 weeks until IMMOooo!</p>
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<p>Enjoy the rest of your weekend folks!</p>
<p> </p>
<p>Mike</p>
 

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<p>Easy 2hr ride around town as recovery from the run yesterday.</p>
<p>All went pretty well until I was literally .75 miles from home....one last traffic light.</p>
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<p>The direction I was headed, there are no sidewalks, and the entire intersection doesn't have pedestrian buttons to trigger the lights.....</p>
<p>and, I wasn't able to trigger the light in my direction.  I was about to run it, then someone came behind me and ended up triggering the light.</p>
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<p>I stopped some cops and asked them what the rule was:</p>
<p>"you can't run it."</p>
<p>"but I couldn't trigger it."</p>
<p>"if there's a sidewalk, or bike path, you're supposed to use that..."</p>
<p>"there isn't one in that direction."</p>
<p>"hmmmmmm...... I guess you could just get over to the edge and act like a pedestrian, then."</p>
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<p>Great.  A game of frogger less than a mile from home.  (*sigh*)</p>
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<p>Still.....it was a nice start to the day.</p>
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<p>The new shoes (a size smaller) are GREAT!  I wasn't sure about them in the store, but riding them proved that they're the right size.  I've been riding in shoes a size too big this entire time and didn't really realize it.  I finally got fed up with all the movement that could happen front to back in my shoe and headed in.  Bontrager has a policy of 30 day no questions asked returns, so it was safe to try them out.  I got the same size as before (without realizing it) and thought they were better, but once on the bike, still had tons of room.  And, the strap across the top was WAY too long, to the point that I would have had to cut it so it wouldn't rub on the chain.  So, I went a size down.... 42 to 41.5  It's amazing what a half-centimeter can make in fit.  I mostly noticed the snugger fit on hills.....I could actually PULL on the upstroke of each pedal cycle without feeling like my foot was going to come out of the shoe.  I'm still in men's shoes, the women's would be too narrow....but, I"m likin' my new shiny silver shoes.   Yay!</p>
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<p>OTOH....I now have a "winter" pair of shoes that's big enough to handle thicker socks.  :)  Bonus!</p>
<p> </p>
 

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<p>Good afternoon, TEAM LIT!</p>
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<p>Right to it...</p>
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<p>~8 mile run early this morning with three others who it just so happened I partied with yesterday afternoon into evening. Fun time listening to stories. We were all dragging for obvious reasons -- the gathering was a going away party for the Diesel's oldest kid en route to college.</p>
<p> </p>
<p>L8r</p>
 

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<p>Crazy early Mike... 3:30am....  Please keep those achilles happy for the next 3wks.</p>
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<p>5K 'Swim to the Moon' organized by the same company who did the Battle of Waterloo (see the Captain's RR).   Swim through 5 lakes ending up at Moon lake.  Great day for the team FAST.  My only focus is not to gulp air and be happy afterwards instead of dealing with puky feeling, not being able to enjoy the foods and time with friends.  So I took it VERY easy.  1;42 something.  I was totally ready for 2hrs swim (my only other 5K swim time was 2:20 something in the Detroit River with some heavy current) so I was happy and I didn't even swim hard at all until the last 200m or so.  At this pace I could do even a 10K (except, I am not sure if my back can handle the distance)!  Totally feeling great after swim.  So the mission accomplished!!   </p>
 

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<p>Wow Yoshiko!  Nice swim!</p>
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<p>105min of dance this morning.  Played with the big girls today.  They are fierce on Sunday mornings.  Held my own and didn't die.  Feeling it in all of the little muscles that most of us tend to ignore.  Survived my first week of work...suppose I have to go back tomorrow.  All in all it's a win for the family, but it is TOUGH getting back into an 8-5.</p>
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<p>Enjoy the rest of your weekend!</p>
 

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<p>Impressive workouts, everyone!  30 mile bike ride for me, nice day for it.  Started out feeling like crap and the pace showed it.  Slowly improved, though, and finished very strong.  Had to run a red light a mile from home because I wasn't heavy enough to trigger it.  Fortunately no cops around at the time.</p>
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<p>Off to shower and then pick up our new mattress, yay!!</p>
 

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<p>Decided to take a rest day today. Both shins are killing me. Hoping they stop squawking tomorrow so I can run.</p>
 

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<p>Great workouts today!</p>
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<p>Did a just over 13m run with Hahoya (not sure if she hangs around here anymore)...she's training for NYC, which is a week before Catalina Eco for me - works out almost perfectly for long runs! We threw in a few moderate hills, but nothing terrible. Had a great run all in all!</p>
 

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Imoo loop race practice 42miles at specific HR<br><br><br><br>
Couldn't keep my HR elevated but I still managed a 7.5min PR on the loop huh. Still tired from fir/sat hard work<br><br><br><br>
Fib 30min run at 10kpace as a test of pace for rev3 first mile I had to hold back and second mile I was dragging but got it done<br><br><br><br>
All in all I have mixed emotions about the result. The fact that mile 2 sucked tells me I could not hold that for 13.1 but on the other hand the bike data clearly said I'm toasted. So I really don't think the test was valid. Or am I in denial?<br><br><br><br>
Long talk with CC slated for tonight or tomorrow As we need to plan for rev3.
 

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Discussion Starter · #11 ·
<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/69627/workouts-sun-aug-22#post_1936820"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Crazy early Mike... 3:30am....  Please keep those achilles happy for the next 3wks.</p>
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<p><br>
My days up here are pretty regimented.  Up between 3 am and 3:30 am.  Workout, shower, eat.  Morning meeting at 6:30 am.  Work till 6:30 pm.  Eat.  Read/TV/Wash clothes.  Bed by 8 or 8:30 pm.  Repeat for 14 days.</p>
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<p>Nice job on the swim!<br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/69627/workouts-sun-aug-22#post_1936882"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br>
Imoo loop race practice 42miles at specific HR<br>
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<p><br>
I know that you're not doing IMoo this year.  Plans for it in the future?</p>
<p> </p>
<p>Mike</p>
 

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<p><br>
Possible. June 2011 is IM Cda. If I like it then either 2012 or 2013 for IMOO since it's such a local favorite <br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/69627/workouts-sun-aug-22#post_1936887"><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>I know that you're not doing IMoo this year.  Plans for it in the future?</p>
<p> </p>
<p>Mike</p>
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<p>Stitcher--in Ohio, if it's a traffic accutated light--which bikes can't trigger--you can treat it as a stop sign.  Otherwise, we'd be stuck for a very long time!!!</p>
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<p>Son1 and I raced this morning.  We both basically had the race we wanted.  I knew I wasn't ready for it, so was just out there for fun.  Son1 also wanted to focus on just finishing his first 70.3.  Will write a full race report eventually.</p>
 

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<p>I swam a mile with a bunch of other people (including Cake and Adam, who swam the 2 miler).  I was smart for a change and dropped to the 1 miler instead of the two.    It was fine, but my hip sucked, badly. The run up to the timing mat across the soft sand was not good.  3 Aleve later it's still not happy.   Time to have a little chat with my PT (well, when he gets back from vacation).</p>
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<p>I was slightly unhappy about my lack of wetsuit when I found out the water was a balmy 63, but it was really a perfect temp once I started swimming.  </p>
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<p>And I'm now even less motivated to start swimming again because if I don't kick, my hip feels fine but my lower back hurts, and if I do kick my hip hurts.   </p>
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<p>And somewhat amusingly, the registration people did not tell the timing people who dropped to the 1 miler, so they announced me as 3rd AG for the wetsuit 2 miler.  Um, yes, I swam the non-wetsuit 1 miler.   But thanks for pointing out exactly how slow I am.</p>
 

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<p>4BM:  Yeah, that would've worked, IF there hadn't been so much cross traffic that prevented me from being able to cross.  This intersection is wierd, in that it's a fairly major road, but is crossed by a much smaller one.  So, the major road has longer light intervals, etc. etc. etc.</p>
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<p>Anyway.......</p>
<p>I've run it before, but today, there was just too much traffic.  Just enough to make the road not safe to run the light, especially as there's a bit of a blind curve coming at me from the left.</p>
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<p>Ah well.</p>
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<p>Great job on Wild Fish, folks.  Sorry for the premature inquiry as to how it went!  lol</p>
 

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<p>Neat microburst workout today-- 15 secs on 15 secs off for 10 mins, 5 mins rest x 6 for a total of 1 hour of work and 120 intervals.  Chugged them off just under 600w.  Good brick in the wall for cyclocross.</p>
 

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<p>Had a great time at the Wild Fish Swim in Salem, MA.  Saw Adam and Monica, a former co-worker, a woman from masters swim and a local OWS super-star (IMHO).</p>
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<p>2 miles in 1:10:10 for me.</p>
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<p>Swim went well considering my last 3000+ yard pool workout was back on May 20 (3200y) and my last 60+ min OWS (nonwetsuit and only like 2400y) was back on July 2!  Got to wear my long-sleeve wetsuit, so that was nice.  It was my first ocean OWS and I quickly decided that I prefer the taste of lake water to salt water.</p>
 

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<p>did the Pigman.</p>
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<p>-or sufferfest.  The hottest race I have ever done.  I would say it got me ready for Hawaii, but a few guys at the race said "kona is not this hot".   my car said 97F, no shade the entire course...NONE...no trees in Iowa.  To make matters even worse...the race was delayed due to fog on the water (couldn't see the buoys).</p>
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<p>It took me 5 hours after I crossed the finish line to pee!  I drank 100 oz of fluids post race!</p>
 

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<p>Wild Fish 2 Miles swim.  1:11:12, right be hind Cak. IT sucked!! I haven't really been in the pool since LP and didn't really care. I got to the 1/2 point of the 1st lap and thought about DNFing, but really didn't feel like having my 1st dnf when it was just a miserable day.  I gutted it out and just really swam as a workout instead of a race, until the last 200 yards when I pushed to beat the person behind me. It was just a long slog of a swim and while I thought I could beat Cak, once see got away from me at about 1.5, I just couldn't reel her in.  Oh, well.  I'm now motivated to swim again, but.. </p>
 
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