[ksrunr]

<p>Beautiful day here for a run.  Low 40's this morning, sunny, and highs this afternoon upper 60's.</p>
<p> </p>
<p>Walked a warm up last night to the beach then tried to run on the sand thinking it was a nice soft safe surface.  No dice.   I can bound down a set of stairs with no problems.  I even ran backwards for a while with little problems.  But I can't run run run.............yet.    May be a few more weeks.</p>
<p> </p>
<p>All work/stress and no running makes John a bad boy.  </p>

 

[tomwhite]

<p>..[[[[[[ks]]]]]]]]//.....Bide Time and Drink Heavily........</p>
<p> </p>
<p>=======</p>
<p> </p>
<p>30min poolrun</p>
<p> </p>
<p>..........would have preferred a SandRun......</p>
<p> </p>
<p> </p>
<p>................good running guys</p>

 

[Liam3494]

<p>Hi guys - After my weekend away, where I managed a couple of nice runs, I had planned to run a 10K this morning. However, a couple of problems arose. Last night at 10:30 we had a power cut, and as at 2.30 this afternoon, the house is still without power. OK, you might say, it was time for bed anyway, but last night he temps were still in the low 30's, and we had no electric, hence, no air conditioning. So a Hot Steamy night (in the wrong way) happened, and my sleep was terrible. I had planned to be up at 7 for my run, but with all that going on, it was 8.30 by the time I laced up - But out I went, and the temp at the start of the run was 30....  The run was a regular route, to the parque, but to extend to 10 K, I need to run 3 laps of the park - I managed two, and the heat was getting intense. I cut short to the 2, and struggled back, having to walk a little as the heat was incredible. When I managed to get home, th etemps were up to 35 - at 9.30 in the morning! But I had managed to complete 8.65 Km, and I now hope the forecast is right for the rest of the week -cooler. As I write now, the temps are at 40! Ouch......</p>

 

[ptbrown]

<p>6 miles under gray skies and 40F.</p>

 

[ksrunr]

<p>Hi all.   1 hour on the elliptical at a fair effort.  No pains at all on that machine.  cya tomorrow</p>

 

[Hemerocallus]

<p>Yikes, Liam.... that's pretty toasty.  I guess it's pretty humid there too, right?</p>
<p> </p>
<p>Hang in there, John... you'll get thru this.</p>
<p> </p>
<p>Hi TW and PT!</p>
<p> </p>
<p>Spin class this morning with core and abs after.  The gym's getting pretty crowded with a whole bunch of new employees.  Getting a treadmill is a bit of a challenge.</p>
<p> </p>
<p>OK, time to get off the 'puter.  DH is home from hockey, and it's his birthday!!!</p>
<p> </p>
<p>See ya! <span><img alt="biggrin.gif" id="user_yui_3_4_1_2_1326245141383_160" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>
<p> </p>
<p> </p>

 

[ripvanracer]

<p>Looks like it's 40° everywhere in the world today.  Some a hot 40 and some a cool 40.</p>
<p> </p>
<p>I didn't look at the temp at the fitness center this evening but felt the air on in the lockerroom and</p>
<p>it seemed to be back to the normal 70°.</p>
<p> </p>
<p>I starred in my own episode of Dirty Jobs today.  Had a sewer line clog up at one of my rentals</p>
<p>and it caused a hole in a pipe in the basement that let all the waste collect on a ledge.  Had the drain jetted</p>
<p>out and then my plumber took a look at the mess and the difficulty to get to the pipe.  He told my how to fix it, cut a piece of pipe</p>
<p>for me and left as quick as he could!!   I got the pipe cemented in and scooped up the waste with a dustpan into a bucket and disposed of it outside.</p>
<p>Only needed 6 or 7 trips.  Had to remove one of the steps to get to the pipe.  I'll wait a couple weeks for everything to dry, check the pipe,  replace the</p>
<p>step, and finish cleanup.</p>
<p> </p>
<p>Right after that I headed to the fitness center to do my run.   I wasn't real enthused about my run anyway when I saw I grabbed the wrong shoes.</p>
<p>They are running shoes but the first couple times I wore them, it was like running on pillows so I made them my official eliptical shoes.  I decided to</p>
<p>give them a try anyway as my knee has been aching a little and maybe a little softness wouldn't hurt.  They actually felt pretty good since I have compressed them over the last few months.</p>
<p> I was building up excuses to bail on the run and do it tomorrow so I decided to just get on and go hard until I felt like quitting.  I kept the pace just on the wrong side of comfortable as I warmed up the first couple miles.  I started the 3rd mile at 7:08 pace and upped the pace .1 mph every half mile.  Just about when I would get used to one pace, I had to go a little faster.  Ended up</p>
<p>around 6:22 pace the last  mile and ran 8.5 miles in 60:00.  After a water break, I started back at 7:08 pace and worked my way down to 6:40s over 5.5 miles to total 14 miles</p>
<p>at 7:03 pace.  It wasn't a run I enjoyed but I accomplished my goal of getting in some fast running and not overdoing it on the whole run.  </p>
<p> </p>
<p> </p>