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G'morning, all!<br>
5ks the last 2 days and something on tap for tonight...not sure what...feeling completely unprepared for the 1/2 in Dallas on 12-9. Dang foot injury!!!!<br>
Hope everyone is well!
 

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Holy coldness <b>MN Peeps!!</b><br><br>
I just got back from 5 mile run. Had my tights on bottom, two layers on top, neck gaiter, hat and gloves. My legs were numb. Checked weather.com when I got in and it says it is 6 degrees, with a feels like wind chill of <b>11 below zero</b>. No wonder I was numb! Gonna check the weather <i>before</i> I run tomorrow!
 

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morning! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wave.gif" style="border:0px solid;" title="wave"><br><br>
5 on tap for later today. Is it weird that I'm really looking forward to it?
 

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good morning... I got in 2 pathetic little miles last night on the treadmill at the Y. My lower legs are a bit tight and ouchy. Stretching is in my future!!
 

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Good morning!<br><br>
Heading out to the gym soon for some treadmill action and weight lifting. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana"><br>
(I love this new little dancing banana!)<br><br>
Good exercising vibes to everyone.
 

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a-yo!<br>
got in two G miles on the tm (that means i hustled good and watched some rap city that i tivo'ed).<br>
not tryin to do anything exciting with miles this week. after the jingle ball 5k (kris i'll explain that saturday...) I'ma get the weekly up. Mat fixed the tm which helps me a lot. with hank and dog school and whatnot, I was totally stuck for days except sat and sunday.<br>
try to hit some pilates or yoga tonight when i get home.
 

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Good for you. What is the next goal? Or are you just in take it easy mode for now?<br><br><b>RFTL</b> - Hot coffee ASAP<br><br>
Me - 5 sleazy TM miles. Did a bunch of core stretch\strengthening stuff last night.
 

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Hi All,<br><br>
I didn't get my run in last night. Anyone who watches Monday Night Football will know why. There were horrible storms that came through at run time and I don't do lightning. It has been tenatively rescheduled for this morning.<br><br>
Be Back later.
 

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Morning, 30s. I hope everybody is having a good Tuesday so far.<br><br>
I did 9 miles on the TM last night. It actually wasn't quite as bad as I feared it would be. Maybe becuase I haven't been on the TM much lately, so it seemed like a bit of a novelty. But I do think I'll have some troubles as the cold weather drags on. First of all, the TM will probably get rather mind-numbing as I spend more time on it. And second, my gym has a 30-minute time limit on cardio equipment when it's busy. That probably won't be an issue thru December. But once the holidays are over and people start making New Year's resolutions, it might be crowded in January. Hrmph.<br><br>
Anyway, to help pass the time during yesterday's run, I spent a couple minutes counting how many steps I took. I believe I have read once upon a time that 180 steps per minute equates to the maximum running efficiency, no matter what your speed. Is that right? I was doing between 165-170. I had counted a few times at a few different speeds, and it was always just about the same. Umm... so what do I do about this now?
 

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No run today. I am erring on the side of caution. Going to take a day off and RICE. Just to be safe. I think I am simply in another growing phase of my running and the increased distance (one hour run each week) at an improved pace is causing a little soreness. I am going to try to slow down just a bit next time out. Have a great fitness day all.
 

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I got out for 6 miles easy last night in my 'hood. It was cool, breezy, and moist, but not raining at the time. Looks like I'll be back on the my neighborhood streets in the dark again tonight. I didn't bring my bag so I could run at lunch so I'll have to wait until after the kiddos are in bed again.
 

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No running yesterday after all. None today or Thursday. Tomorrow is a maaaaybe (I have to work until 6 and I have a paper to write for my class).<br><br>
I may be going into a 5k on Saturday without running since Philly. <b>Mandy</b>, I may not be faster than you this weekend. I actually still have to register and I will answer your PM if I get a moment later.
 

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<b>RTFL</b>, that's cold! I did 4 miles today. I think it was around 30 degrees. The butt is still unhappy.<br><br><b>GatorBob</b>, I'm going to try that step counting thing.
 

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<b>RTFL</b>, that's cold! I did 4 miles today. I think it was around 30 degrees. The butt is still unhappy.<br><br><b>GatorBob</b>, I'm going to try that step counting thing.
 

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What's known is that nearly all elite runners run with a stride rate right around 180 steps per minute. There can be some slight variation, but it's quite consistent for the most part, which obviously then leads to the point that if nearly all the elites run with that stride frequency, differences in speed are due to variation in stride length at 180 steps per minute.<br><br>
I've seen various suggestions on how to increase your tempo by using things like listening to music or a metronome and learning to land your feet at 180 bpm on the beats, or alternatively 90 bpm and landing one foot or the other on every beat.<br><br>
I have a particular stretch of road that I like running to practice improving my cadence, it's a long gradual downhill of about half a mile. A gradual downhill is good to practice on.
 

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Hi Ya'll!! Got out in the chilly mornin' for 6Ms. Ran pretty hard but mostly trying to stay warm. And then I get into work 15 min EARLY, what's up w/ that? Not like me at all.
 

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Cus - you need to cowboy up and run through the slop! I ran during MNF last night (of course, that was on the treadmill, but STILL!)<br><br>
I'm happy to report I didn't injure myself while watching the Steelers on the treadmill, though I did feel a tad silly with my daughter's knee & elbow pads and a bike helmet on while I ran. Got in 7 sleazy miles, which I thought would be a smaller # than the total points scored last night, but alas it was more than double. A win is a win though - and speaking of wins my fantasy team - despite being chock full of Steeler offensive players - got the W last night thanks to my foresight of also having the Steelers D (squeaked out the win by 1.5 points!)<br><br>
I consider myself fully recovered by the end of this week from the fall marathon season and I'm actually looking forward to my idiotic berfday run in a few weeks. Last year was 10 laps of a 5 mile loop...this year I'm running something far more interesting, which will be more challenging in terms of having drinks and food available. I'm running the Flying Pig Marathon course backwards and then forwards...I've even roped a few people into joining me for the 2nd loop! Anyone interested?!
 
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