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On this day in 1990 McDonald's Corp. opened its first fast-food restaurant in Moscow.<br><br>
Feeling a bit like an poser this morning. After Gator Girl left at oh dark thirty for the Washington DC shuttle I lamented the fact that I couldn't run for a bit and then, instead of getting on the trainer, snuggled with the dog. Today's schedule likely precludes a lunchtime workout. Kid shuttle again tonight. Wallowing a bit in self pity. But... Tomorrow's another day!<br><br>
Supersize yourself McTri-peeps!
 

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About 17kms of outrigging. Knocked off work early (started early), and wasn't time to go home and come back, so did a sprint session on the OC1 - 4 x 1000m, 4 x 500m, 4 x 250m, with recovery came out at just over 8km. Then went out with the team in the OC6 and got in another 9km. Had a new guy come down who is keen as mustard, and has potential to be good. Woot!<br><br>
Ella <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Self imposed rest day. I am worried about my right foot I will be totally pi$$ed if I am injured again.
 

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3.5mi on the TM as the sun rose. The windows and the TM face east and I got to see the sun come up between the trees. It looked warm but I was not fooled.
 

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Bike Strength 70 min trainer workout:<br><br>
WU 20 min, 5 x ( 1min spin ups/1 min recovery)<br>
set gear ratio at 53/11<br><br>
2 x (3 min low zone 4, 2 Easy, 2:30 high zone 4, 2 easy, 2 minutes all out)<br><br>
CD: whatever was left<br>
Tough workout, I was spent after the 2 minute all out intervals. Put out around 270-300watts.<br><br>
Later today swim cords and Yoga, and don't forget to do some work!! I need my job!<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Kate-AH! I hope the foot is okay.<br><br>
LRR-At least you had an excuse to snuggle with the dog this AM.<br><br>
I just laid in bed watching the minutes tick away until it was too late to get to the pool before work...now I have no choice but to go after. I would like a nap. I'll pay someone to do my swim today--any takers?
 

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LRR - nuthin wrong with the occasional lazy day. As long as you don't start stringing them together, you'll be fine. I suspect we'd all be better off if we took a extra rest day now and then. Come back tomorrow refreshed and recharged.<br><br>
Kate - sending good thoughts out to your foot, hope everything is okay.<br><br>
Me - 7.5 mi hill workout. Focused on keeping HR in zone 2 and on downhill form. It was a chilly 13 degrees this morning so Sue, Chris and Dave all decided to stay in on the dreadmills. So it just Don and I today. Good conversation took my mind off the hills.<br><br>
Tonight - 1:30 on the trainer. Steady ride with at least 50% in zone 2, avoiding zones 3-5. Working on my cycling economy at IM pace.<br><br>
I used to love McDonalds. I find that as I get older, take better care of my body and eat healthier, their food is less and less appealing. I still like the fries though.<br><br>
Great workouts everyone!<br><br>
Mike
 

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2900 yds this morning.....<br>
with some very humbling swims.<br><br>
w/u<br>
400 sw (change @ each end)<br>
200 KOS down (face in, roll as if BK to breathe); BR kick on back on the way back (BR kick on back is where I go nowhere, fast. ugh. The ultimate of ineffective kick for me)<br>
4 x 100 FR R, L, Switch to breathe, swim R:20<br>
2 x 100 BK KOS down; "deep catch" on the way back (as arm enters, watch it enter and follow the hand through the stroke....potential for dizziness but fun to do if you're in to that dizzy feeling) R: 20<br>
4 x 50 switch @ 1/2 way down; count SPL on way back R; 15<br>
3 times through:<br>
-----200 FR (each length @ 12, 13, 14 SPL by round)<br>
-----4 x 25 (active recovery, hip rock)<br>
I wasn't able to hold the goal SPL throughout the 200's. I hit them for the first 50 or so, but after that, I was toast. This was very hard for me. But, my times for the 200's were decent, so.....all is not lost. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
2 x 100 KOS BK drill R:20<br>
6 x 50 (split) odds FL, evens BR R:30 (it's hard to swim a 50 FL when you're pooped)
 

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Didn't get to the pool yesterday, so going this evening - 1500-1600 yards.<br><br>
Got up at 5:20 AM to Nordic Track, but found out I had to do some minor tweaking on the machine due to dumb-assness, so fixx it this weekend and early AMs on the NT start next week. The spare tire is starting <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"><br><br>
Reg.
 

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Busy few days on the daily thread. Lots of good base building going on. Most pleased to see the quality in those workouts, such as der Kaiser now incorporating hills, almost all of you in the swim with drills, and even Alaska Mike steady on his program. Keep up the good work all!<br><br>
der Kaiser: Great hill work. In addition to getting faster going up, which yes serves as awesome speedwork with typically less impact, you might also incorporate more intervals, and if you take a longer recovery than the time it takes to go back down, you might reduce recovery time, too. You could alternate the speed and ramping up intervals each week. Personally, I'd rather see you alternate each week between speedwork on the road and on the hill. So one week it's intervals on the road while the next on the hills. Work on lengthening the interval time and, over time, also reduce recovery time. Great job, man! You'll be fun to watch this upcoming season, because coupled with quality Trainer time, like you're now doing, you will kick ass.<br><br>
LRR: Hang tough, fishdog!<br><br>
Me...<br><br>
4 mile easy run early this morning. Took me until mile 3 before my stride felt smoother. Legs still a bit stiff from last weekend's long run. It really is amazing. A few years ago I ran that same course hard, but I only did it once; this year, although my pace was easy, I ran it twice, which also happened to be the farthest I've ever ran in my life. And I'm recovering from this much more quickly than when I race hard. But muscles still tender. Followed immediately by...<br><br>
1 hour Trainer session:<br>
o WU - 20 min (read part of Triathlon Life Magazine... the USAT one)<br>
o 2 x 2' G(6-10-5)<br>
Pushed 297W average. The equals my highest output for this workout. I pretty excited about it because my legs are still half dead from Derry, and I know I could have pushed harder -- but I held back so to not risk injury. Next week I will likely try for 300W.<br><br>
The only pot of gold at the end of those Golden Arches is the one you've earned and fought for, Tri-peeps!
 

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Kate: NOOOOOOOOOOOOOOOOOOOO Rest and double triple pinky cross it's ok!<br><br>
Pump class this morning, maybe trainer later that I wanted to do yesterday but never got around to........<br><br>
It's Thursday!!! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Oh...<br>
and I'm picking up my bike....AGAIN.<br>
Maybe I'll actually get to ride outside this weekend!<br>
lol<br><br>
On a different note.....<br>
I was talking to my aunt about the burglary and mentioned the upcoming tri.<br>
She said, "is it a real triathlon?"<br>
umm....yep. A sprint distance, but a real one.<br>
Her: how long is what you're doing?<br>
I told her.<br>
Her: "but, that's not a real triathlon, is it?"<br>
me: yeah...it is. Just shorter than some.<br>
Her: "it's still real?"<br>
Yep!<br>
me: You're thinking of ironman....that's a particular DISTANCE. But as long as you do swim/bike/run....it's a triathlon.<br>
her: "ooooohhhhhhhhhhhhhhhh"<br><br>
She was so confused. lol
 

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Stitcher--don't ya just wanna smack people some times? I had someone tell me that the sprint I did was 'dinky' and not a 'real' one. Then, another person asked me how I did. I finished 2nd in my AG. They asked out of how many?<br><br>
I met with a swim coach this morning. We've been emailing, so this morning was basically a 'blind date'. We were to meet at 6:30, so I get there at 6:15 to warm up. Usually there's noone else there, but today there was another woman. A guy comes in at about 6:20, so I thought it was the coach. He goes over and talks with the other woman. Okay, so that's not him. So I get back to swimming. About 5mins later, he's at my lane. He was looking for the woman with the really sucky swim. He said mine isn't that bad!!! He did give me several things to work. We'll get together again in about 2 weeks.
 

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Nah....not her, not this time. She really just didn't get it. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
She thought "tri" went with distance....for some reason.....rather than with "number of sports."
 

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45 mins lunchtime Ex bike "workout" <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"> 143W average output. That's three weeks completed at the same level. will step it up 10% ish next week.<br><br>
10.45 mile run tonight. DW's marathon training is about to get tough...Suits me too, with a 16 mile event scheduled for late march, and a HM early May. going to enjoy the ramp up, and I'm ready for it. I've done 15 weeks +20 miles now (and recently typically 25/2<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> so it will be good to start to string +30 miles p/w together.<br><br>
Anyone else noticed the nights starting to get a teeny bit lighter? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> It was less dark at 5pm last night. All downhill from here folks. soon be spring...
 

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1500 yard swim-<br><br>
300 wu<br>
1050 straight<br>
150 cd<br><br>
So i was going to try for a mile straight,but i took in some water and started choking-gagging-freaking out so i stopped short. When this happened i just stood up in the lane and said &*&^#^$^, I know i wont be able to stop on a OW swim. So is there a technique one uses when gagging or choking on water in a ow swim or a tri?<br>
I was thinking if this happens in a OW swim to just tread water and once everything has returned to normal to just get back in the swim.
 

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In the pool.....when that happens, I just turn over on my back and cough and hack a bit. OW, that might be different, since you'll have waves to deal with .... but, treading will also work...or breast stroking.
 
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