[fred-urie]

<p>Mon's High Temperature: 115 at Death Valley Ca</p>

 

[fred-urie]

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<p>Great 20 miler, Ribs. S. Texas is 105F for 3 days?</p>
<p> </p>
<p>Sunday</p>
<p>25 minute warmup,</p>
<p>6 times 400 meters hard with a 45 second jog recovery</p>
<p>Walk 3</p>
<p> </p>
<p>Monday - Jog 12 miles, walk 5 miles</p>
<p> </p>
<p>Tuesday</p>
<p>30 minute warmup,</p>
<p>7:26 as hard as possible</p>
<p>3 minute jog</p>
<p>2 minutes as hard as possible</p>
<p>2 minute jog</p>
<p>57 seconds as hard as possible</p>
<p>77F and 79% which is probably a nice day in Texas.</p>
</div>
</div>

 

[ksrunr]

<p>Thanks for starting our new August thread Fred.</p>
<p> </p>
<p>Mon.</p>
<p>3 mile warmup</p>
<p>3 X 2 mile at 10K pace plus 30 secs per mile w/ 400 recovery jog</p>
<p>1 mile cool down</p>
<p>total 11 miles</p>
<p> </p>
<p>Tues.</p>
<p>7 miles ez just under an hour.</p>

 

[fred-urie]

<p>Wednesday - Jog 60 min., walk 100 minutes</p>
<p> </p>
<p>Thursday</p>
<p>40 minute warmup</p>
<p>16 times 30 seconds hard/30 seconds easy</p>
<p>15 minute warmdown</p>
<p>walk x</p>

 

[ksrunr]

<p>wed.</p>
<p>80 mins of running on hilly section from park.  Included 6 X 400 at 5k effort with .15 mile recoveries.</p>
<p> </p>
<p>thurs.</p>
<p>7.3 ez miles in 59 mins.</p>
<p> </p>
<p>Fri ez</p>
<p> </p>
<p>Sat.  1.5 hrs with 3 X 1 mile and 1/2 marathon pace.</p>

 

[Spareribs]

<p>You're working well KS.  Nice one yesterday.</p>
<p> </p>
<p>Fred, let me put this heat in perspective.  Yes we are getting well over 100 degrees all week here, but it tends to boil up about mid-afternoon.  The mornings, at about 7:30 or so here, are mid to high-80's and as long as the humidity is low it's not bad at all to run.</p>
<p> </p>
<p>A few years ago I had a "discussion" with Billy Rodgers about running in the heat.  He told me that it's impossible to train in the heat and that it's "too bad you live in Texas."  I told him that I get acclimated to the heat early in the hot season and that I am proud of being able to push through the whole summer in it and that I believe it makes me stronger come the fall.</p>
<p> </p>
<p>He said he agreed with that but the point he was making had to do with training, not just running. In other words, he meant you can't do the quality miles and speed in the summer that you could do in cooler temps and if you want to train optimally, you can't do it in the heat.</p>
<p> </p>
<p>I absolutely agree with that.  For example, yesterday I ran 5.5 miles and within that distance I did 4 x 1/4 mile @ 7:16 pace.  Now that is a very light workout, but in the heat it's all I could do.  In the cool of the autumn or winter here, an average speed workout would be 5 or 6 x 800 or 1000 meters.</p>
<p> </p>
<p>Today:  3 slow recovery miles and a core workout at the Y.  Spareribs</p>

 

[Sans Souci]

<p>Happy August, gents.</p>
<p> </p>
<p>6.2 miles easy, a few hills, incl 6x100m strides</p>
<p> </p>
<p>A little overcast, though thankfully not smoky, as a result of all the forest fires here.  The interior is burning up.  Rain, please.</p>
<p> </p>
<p>Feel fully recovered from the relay.  Funny that I have abDOMinal DOMS from core work in yoga yesterday.</p>

 

[Simon]

<p>It may seem silly for me to complain about heat, but I definitely find my average training pace is 20 seconds per kilometre slower in summer than in spring or fall.</p>
<p>(Silly in comparison with the temps you guys endure in Texas and otherr places!)</p>
<p>5 miles easy pace for me on Wednesday, sweat ran into my eyes, which is always uncomfortable.</p>

 

[fred-urie]

<p>Friday - jog 9, walk 6</p>
<p>Saturday - jog 16, walk 3</p>

 

[ksrunr]

<p>morning 50 plus ers</p>
<p> </p>
<p>1.5 miles this morning.  Imbedded 3 X 1 mile w/ 400 recoveries and goal of 1/2 m.p.  7 secs, 14 secs, and 18 secs off pace but already 88 index.  Ran by feel and checked times after so I'm ok with the workout    12 miles total.</p>
<p> </p>
<p>30 min fun run with the club tonight at 5:30.  It will be miserably hot and probably well over 100 index at that time.</p>
<p> </p>
<p>celebrating 34 years of marriage today and will go out to eat after the fun run.</p>

 

[Simon]

<p>Congrats on the long marriage, KSRNR, a rare achievement these days!Have an enjoyable evening.</p>
<p>5.2 miles at a moderately brisk pace, weather cooler and less humid, which was nice.(My son did 19 miles today.)</p>

 

[fred-urie]

<p>Sunday - jog 60 min., walk 100 min., basketball 60 min., weights 30 min.</p>
<p> </p>
<p>Monday</p>
<p>25 min. warmup</p>
<p>13 min. @ race pace</p>
<p>15 min. warmdown</p>
<p>73F and 83%</p>
<p>walk 4 miles</p>
<p> </p>
<p>Congrats on your marriage KS. I have been in a relationship with the same woman since</p>
<p>1977 minus a couple of breakups.</p>

 

[ksrunr]

<p>Thanks Simon and Fred.   Our anniv Sat was long tiring day with hospital visits, other responsibilites, a couple of runs, closed restaurants etc.  </p>
<p> </p>
<p>Sunday: rested</p>
<p>Mon: tonight 1 hour ez</p>
<p>Tues: either 6 X 1 mile intervals at 10K plus 30 w/ 400 recovery  or 5 X 800 at 5k w/ 400 recovery.  The one I don't do I'll do Thurs.</p>
<p> </p>
<p>I'm only about 8 weeks out from my fall marathon.  Fred, send a norther or two soon please.  I know Ribs would appreciate it as well.</p>

 

[Simon]

<p>Yesterday I ran 6.3 miles at a little under 9 minute pace.</p>
<p>Last week was mostly a write-off because of tenderness under my right arch, tendons or something, but it feels fine now.</p>
<p> </p>
<p>Buying furniture this week for my son, he is moving into a rented house with friends to attend graduate school in Hamilton Ontario, McMaster University.</p>
<p> </p>
<p>It will be sad to see him go; just the two of us from now on I suppose.</p>

 

[ksrunr]

<p>Yesteday's workout was a fiasco.   'nuff said.  </p>
<p> </p>
<p>ran 1 hour ez today before sun up.</p>
<p> </p>
<p>tomorrow will try to run a workout again but before it gets too hot.  Index yesterday was 108.</p>
<p> </p>
<p>Simon - it is an adjustment.  Been thru it twice.</p>

 

[fred-urie]

<p>I use to take the bus in to the McMaster U. library when I was in Burlington, and once and</p>
<p>a while run there on the Around the Bay course.</p>
<p> </p>
<p>Tuesday - jog 7 miles, walk 6, 70F and 97 to 100 % humidity.</p>
<p> </p>
<p>Wedmesday</p>
<p>25 minute warmup</p>
<p>6 times 400 meters hard with a 1 min. jog recovery</p>
<p>25 min warmdown</p>
<p>73F and 88% humidity</p>
<p> </p>

 

[fred-urie]

<p>Chris Solinsky ran 12:55 on the weekend. He was sucking air on the last lap, and was</p>
<p>bent over at the finish line.</p>
<p> </p>
<p>He's my new hero.</p>
<p> </p>
<p><a href="http://www.runningtimes.com/Article.aspx?ArticleID=19542&PageNum=1" target="_blank">http://www.runningtimes.com/Article.aspx?ArticleID=19542&PageNum=1</a></p>
<p> </p>
<p>"<span style="font-size:small;">But it’s not as easy as just logging as many miles as he can handle. Solinsky points out that he’s also pushing the pace on his longer runs, trying to hold a 5:35-5:40-per mile pace for as long as possible. Workouts like these helped build Solinsky’s fitness, preparing him for the race on May 1, 2010, where he dropped Galen Rupp in the final stages and blew the nine-year-old record out of the water. “I never would have dreamed that I would be able to ever close like that,” he admits. “It was a lot of work that got me there. It wasn’t just two to three years of work; it was work that went all the way back to high school and college, year upon year. That’s the secret if there is one.”</span></p>
<p> </p>
<p><span style="font-size:small;"><a href="http://www.letsrun.com/forum/flat_read.php?thread=3655039" target="_blank">http://www.letsrun.com/forum/flat_read.php?thread=3655039</a></span></p>

 

[Sans Souci]

<p>No kidding, he blew the record out of the water.</p>
<p>ksrunr, blow off that run.  It happens.  That heat really bites.</p>
<p> </p>
<p>9:00 am - 90' vinyasa</p>
<p>11:30 - 8.6 miles, 358 ft gain, 8:02, incl 6x100m strides</p>
<p> </p>
<p>63F, 74H</p>
<p>Calves still sore from Sunday.  Weird.</p>

 

[fred-urie]

<p>Temp in Phoenix 109 and Dallas 107F.today.</p>
<p> </p>
<p>Warm temps and south winds are making butterflies migrate from the U.S. into Canada.</p>
<p> </p>
<p>Today I had 6 0f these:</p>
<p> </p>
<p><span id="user_main" style="visibility:visible;"><span id="user_search" style="visibility:visible;"><a href="http://www.google.ca/imgres?imgurl=http://www.laspilitas.com/butterflies/Butterflies_and_Moths/Common_checkered_skipper/common_checkered_skipper_1.jpg&imgrefurl=http://www.laspilitas.com/butterflies/Butterflies_and_Moths/Common_checkered_skipper/Common_checkered_skipper.html&h=760&w=790&sz=44&tbnid=fj9eUvyHBerYAM:&tbnh=138&tbnw=143&prev=/images%3Fq%3DCommon%2BCheckered%2BSkipper&hl=en&usg=__B1M8BwBVbyb-eZ4UowU5MgCeP4w=&sa=X&ei=Ow1kTJG_OYi9nAeK3_EE&ved=0CBgQ9QEwAA" target="_blank"></a><a href="http://www.google.ca/imgres?imgurl=http://freepages.misc.rootsweb.ancestry.com/~larsonmorgan/skipper%2520-%2520Common%2520Checkered-Skipper%2520%28Pyrgus%2520communis%29%2520%255BMO%252009%255D%2520open.jpg&imgrefurl=http://freepages.misc.rootsweb.ancestry.com/~larsonmorgan/skippers.html&h=907&w=1397&sz=234&tbnid=z7QIRg18WxOQnM:&tbnh=97&tbnw=150&prev=/images%3Fq%3DCommon%2BCheckered%2BSkipper&hl=en&usg=__1zs89m7fWGjjEDGrjN-OLge4O5g=&sa=X&ei=Ow1kTJG_OYi9nAeK3_EE&ved=0CBoQ9QEwAQ" target="_blank"></a></span></span></p>

 

[Sans Souci]

<p>Yes?  Six of what, Fred?</p>
<p> </p>
<p>40' tempo, alt MP and 10k pace, wu/wd</p>
<p> </p>
<p>I can hit the MP no problem, but 10"/k over on the 10k pace.  Don't know what's up with that, but I'm consistently underachieving on the faster paces.  Guesses/advice appreciated.</p>
<p> </p>
<p>Think I'll tear a page from ksrunr's book and make sure I run <em>easy</em> the day before.  Combined with yoga, maybe it's too much.  (I know, I know, you think yoga's weenie.  Not mine.  Obliques are screaming today.)</p>
<p> </p>
<p>ETA:  65F, 70H  <img alt="" src="http://files.kickrunners.com/smilies/wave.gif" title=""></p>
<p> </p>
<p>Ilene, how are you doing?</p>