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Ok...got my 15 in last night. It was hard but I did it and just under 10 min/mile pace. Those last 2 miles were BREWTILE. youch. DH and the dog ran the first 5 with me and that helped with the sheer volume of time, don't ya know (insert minnesota accent there)<br><br>
Noni - my brandy definition is: a recreational runner is someone who doesn't really care about training, just doing it for the cardio you know? They probably even HATE it. No one here would fall into that category. Heck, we are all making an effort to converse with other "runners".<br>
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<b>boB</b> - thanks for the reminder to your website and VCM review. Trying to figure out where the Pfeiffer girls will strike next.<br><br><b>Speed work question</b> - which do you think will benefit me most in getting ready for next weekend's (11/1<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 8K in Philly. Intervals (400 or 800) or a tempo run? Something else?
 

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Heh - started re-reading Daniels to figger out what I want to do for the spring. How much quality have you had in your sessions lately? In ten days, you will not improve your lactate threshold much from where it is, but going from the long steady paces of a marathon to the much quicker pace of the 8 K, I would think 400's would be the way to go - get your leg turnover going, improve your ruinning economy somewhat, just get used to going fast. Might even throw in some 200's.<br><br>
Me running - not so much. Had a cyst that was pinching a nerve removed from my neck yesterday afternoon. Need to keep the incision 'clean and dry' for 24-48 hours. If I can't shower, I ain't running. Maybe tomorrow - that will be around 36 hours post procedure.<br><br>
And the stitches will not be removed before Philly, so you all get to see my Frankenstein scar\stitches on the back of my neck. Lovely, I know.
 

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<b>Maria</b>, I could be wrong, but my instinct would say do a tempo run if you're going to speedwork, especially since you just ran the NYC marathon last weekend. From what I've read about the effects of a marathon upon the legs, it just seems to me that some caution is in order and intervals put a pretty hard pounding on legs.<br><br>
But you'll probably want to hear from those who have greater experience and have actually been running after marathons themselves.
 

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Hi Ya'll. Got out for a willy chillin' 10M. 2 lessons learned: 1. Wear inderwear when temp is <30degF. 2. Thighs aren't the only things that can chafe down yonder, owee.
 

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I know that speedwork would pretty much jack me up, but I figure it also depends on if you were doing speedwork prior to the marathon (which I wasn't) and how mature you are as a runner. That's just my guess.
 

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I suppose if one were to look at it with long range sort of thinking, the truth is that right now any sort of speedwork that Maria does between here and Philly will likely not make much difference as far as improving her potential 8K time.<br><br>
She was probably peaked for form and shape before NYC, but right now she might be trying to sharpen a knife that just got dulled some by last weekend. And it seems risky to me to put herself at greater risk for injury if the Philly 8K isn't a goal race.
 

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Umm, that was me until about 2 years ago. Did it for a cardio option and because I knew it was good for me and for weight loss. Hated. Every. Step. Now look at me!<br><br>
I would do some intervals, maybe tonight and again next week (Wednesday?). Get that leg turnover going!<br><br>
I was a lump last night and didn't even do my crosstraining. Bleh.
 

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Amen to both. BTW, there's a winter apparel thread over in the gear forum.<br><br><a href="http://www.kickrunners.com/forum/showthread.php?t=14299" target="_blank">http://www.kickrunners.com/forum/showthread.php?t=14299</a><br><br>
I like to run in the winter and I'm obsessed with running gear/clothing/and so on. So, try to post over there what works and what doesn't work for you.
 

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<b>Maria</b><br>
If i were you (and I unfortunately am not <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> ), I would do the tempo work but watch yourself pretty closely. It should feel good (wow that sounds Friday!). Then scale back some on mileage and rock out Philly. I think it would be a great thing to nail that bastard with an awesome PR!
 

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<b>Maria</b> What about doing a combo workout? After you warm up, do 800m at your 8k pace or a tad slower, then 400m a little faster (after you recover). Repeat that 1-2 times and then cooldown. You won't necessarily improve your speed, but you can get your turnover going again after the marathon.<br><br>
Normally I'd say go with the 400's, but since you just ran a marathon I think the 800's at an easier pace would ease your legs into some speedier stuff. My tendency when I run 400's is to go harder than I should so unless you do a long gentle warm up, you might be straining your legs too much.
 

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I know I'm probably breaking the rules....err...<i>guidelines....</i>but <b>cornfused?</b> That is awesome.<br><br>
Obligatory running - Doing 2-3 miles every other. Hashing. Anyone interested in coming to one hell of a party with about 70 Hashers in <b>Buffalo on December 1st,</b> let me know!
 

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<a href="http://www.brightroom.com/view_user_event.asp?EVENTID=18469&ID=43084773&FROM=photos&BIB=F3691" target="_blank">NYC Marathon Photos</a>
 

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<span style="color:#00FF00;">Maria</span> - I posted my VCM thoughts in yesterday's thread. Were you thinking of it for the Spring?<br><br>
Just curious b/c I am contemplating a half in the Spring and was leaning toward Ottawa, but would love to do VCM again...maybe as a 2 person team with Sis #1...but there's a lottery.<br><br>
You probably already have it, but here's the link to the site <a href="http://www.runvermont.org/" target="_blank">http://www.runvermont.org/</a>
 

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YAY!!!! DR CHRIS!!!!!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/love4.gif" style="border:0px solid;" title="love4">
 

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Yo, Maria, cool pics. Wow, you barely made it into that finish line area, right next to that post thingy. Hey, what was up with the guys to your right? Were they goofing for the camera or was that guy about to bite the dust?<br><br>
Here's my Marine Corps Link - the proofs are really small and hard to see<br><br><a href="http://www.marathonfoto.com/index.cfm?RaceOID=13692007F1&LastName=ROBERTS&BibNumber=2877&Mailing=7217" target="_blank"><span style="color:#810081;">http://www.marathonfoto.com/index.cfm?RaceOID=13692007F1&LastName=ROBERTS&BibN umber=2877&Mailing=7217</span></a>
 
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