[ksrunr]

<p>Morning all,</p>
<p> </p>
<p>Good thing the ladies came thru for us old folks.  WTG Heme and HF.   Really Rip - hurt your back in bed eh?<br><br>
8 miles this morning w/4 X 1k intervals w/goal pace 6:20 per mile w/ 200M recoveries imedded; then 2 mile cool down.   Didn't look at watch until finished.  paces were 6:25, 6:13,6:15, and 6:24.   Temp 60 degrees and no wind.</p>
<p> </p>
<p>Going to race a 5k this weekend to see where I'm at.  It's been so long since I've raced a 5k I'm not sure how to do it.</p>
<p> </p>
<p> </p>
<p>Stay safe tonight and run well.</p>

 

[roly]

<p>Morning All,</p>
<p> </p>
<p>Had to cancel my run at Tremblant. Picked up the bug that was going around the office and just felt terrible this week-end. Not fully recovered yet but managed a 5 km run this morning hacking and sniffling all the way. Maybe I will wait a few more days and rest up.</p>
<p> </p>
<p>Take care.</p>

 

[ksrunr]

<p>I hear ya Roly.  My DW was sick and in bed all day Sat and Sun. </p>

 

[irunmike]

<p>Hey Gang,</p>
<p> </p>
<p>It's been really busy at work lately, and I haven't had much spare time to post. Besides, there hasn't been much to post. I have a minor injury that I'm trying to get ahead of - left hip flexor, close to the groin.  I first felt it two weeks ago during an 8 miler, so I was on the elliptical all last week. Went out for a test run on Fri, another 8 miler, and by 3.5 mi I could feel it again, probably a 5 on the 1-10 meter.  I finished the run of course...</p>
<p> </p>
<p>I spent Sat doing yard work ahead of the storm. We got 3" of wet snow. Lots of trees down, power outages, schoool closings. Nothing like a white Halloween.</p>
<p> </p>
<p>So it was back to the gym today, on the elliptical for 45 minutes, followed by a 1 mile test run on the TM.  The hip flunked the test.</p>
<p> </p>
<p>Sorry to hear about your back, rip. Nice racing Heme!  {{{Julie's sniffles}}}</p>
<p> </p>
<p>Mike</p>

 

[tomwhite]

<p>...rest up guys//..........this isn't even TheBadPart yet.....</p>
<p> </p>
<p>=========</p>
<p> </p>
<p>...rest day....</p>
<p> </p>
<p>........ClaireVisit for the TIME CHANGE weekend........= no sleep...</p>
<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
<p>...I'm pre-exhausted.....</p>
</div>
<p> </p>
<p>...good running guys</p>

 

[BobTheNerd]

nothing for me today. I'd like to say you guys got me skittish but the truth is I just ran out of time.<br><br>
dang Rip, what brand of mattress do you use?

 

[ptbrown]

<p>8 miles slowly.  I felt better at the end than when I started.</p>
<p> </p>
<p>I shoveled a foot of Halloween "Tricks" off the driveway yesterday.</p>
<p> </p>
<p>This morning I woke up really stiff.  Usually we work into this kind of stuff gradually.</p>

 

[Hemerocallus]

<p>Hi all!</p>
<p> </p>
<p>Busy day at work, but managed to get in 5.4 easy miles between the crazyness and the trick-or-treaters.</p>
<p>No snow here thankfully.</p>

 

[ripvanracer]

<p>I think it has more to do with age than mattress brand<span id="user_yui_3_4_1_21_1320115662291_11"><img alt="biggrin.gif" id="user_yui_3_4_1_21_1320115662291_10" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span>  All I know is I woke up a couple hours before I should have to an intense pain in my upper back right below my shoulder.  It hurt worse than this summer when another back muscle put me out for about 6 weeks.  I'm sure it was caused by the combination of running 7 or 8 miles over 4 hours watching 6 xc races and then weed eating and raking leaves for 2 hours later in the day.  I also did 11.5 miles on the treadmill the day before.   It must have been more a muscle spasm as I can hardly feel it now and may run tomorrow.  Tonight I upped the resistence on the eliptical from 12 to 14 and made it 51 minutes before the heartrate got to about 94%.  Did another 9 minutes easy to complete the hour.  Socks and shoes soaked as usual.</p>

 

[tomwhite]

<p>...ironically,</p>
<p>I woke up with the same thing this morning,,,</p>
<p>,,,,,,,and hadn't done ANY of those things.</p>
<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
<p>...rip even has a Flare for Getting Injured...</p>
</div>
<p> </p>
<p> </p>
<p> </p>
<p>we'll call it a FlareUp.</p>