<p>Yeah, Ilene, that might be one of the reasons I'm sekritly glad mr vanflein isn't into running much. Well, can't really now. But he'd be hard to replace as a support crew. </p>
<p> </p>
<p>Simon, that's a good to easy MP for me. I'm not looking to PR my next one by any means, but I'd like a nice solid BQ to use for 2012. Probably should've picked a less hilly marathon, but oh well. Hills actually aren't a bad thing for me. I love the downhills and find the variation easier than 26 miles of flat. My PR pace is 8:07, but that's not happening this fall.</p>
<p> </p>
<p>10.5 miles outside in the snow and ice tonight. Actually, just the first 1.3 miles or so were sketchy enough that I needed my Spikies. After that, I carried them in my waist pack. Temperatures dropped though, so the return trip had more ice whereas the outbound trip was just kind of wet. I think it was about 30° when I started, and 26° or so when I got back. Temps vary so much around here though depending on elevation so it's hard to tell.</p>

 

<p>brrrr Erika.  I won't even tell you I'm going to wear throw away sweats Saturday before the race.  No, I'm not going to tell you that. <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>
<p> </p>
<p>5.5 shake out miles at 7:45 pace this morning.  Leave tonight to drive half way to Saturdays' race.  Will run 20 mins Fri afternoon after packet pick up.  This race had about 75 runners last year so should be able to get everything done in about 5 mins.</p>
<p> </p>
<p>Going to spend next week around Big Bend National Park, hiking and historical sight seeing and just chillaxing.  Hope my cell phone doesn't work too much out there.  I'll try to post a finish time for myself and the lovely and gracious</p>
<p>mrs ccrunner.</p>

 

<p><img alt="" src="http://files.kickrunners.com/smilies/lol.gif" title=""><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Ileneforward</strong> <a href="/forum/thread/70426/50-plus-october-running-racing-and-rejuvenation/75#post_1954032"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>But I'm losing my support crew!     <img alt="" src="http://files.kickrunners.com/smilies/sad5.gif" style="width:17px;height:16px;" title="">  Instead of waiting on me all sympathetic like, now he rolls around moaning and begging me to rub his legs.   <img alt="" src="http://files.kickrunners.com/smilies/roll_eyes.gif" style="width:15px;height:15px;" title="">  <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;" title=""></p>
</div>
</div>
<br><br>

 

<p><img alt="http://3.bp.blogspot.com/_jzv2ZSZAdyU/TLQJsO6IeMI/AAAAAAAABdI/K3XlklOJNDI/s1600/chicago2010-wanjiru-40km.jpg" src="http://3.bp.blogspot.com/_jzv2ZSZAdyU/TLQJsO6IeMI/AAAAAAAABdI/K3XlklOJNDI/s1600/chicago2010-wanjiru-40km.jpg" style="width:366px;height:546px;"></p>

 

<p>Thursday</p>
<p>8 mile warmup,</p>
<p>10 times 60 meters @ sub 5 mile pace with a 170 meter jog</p>
<p>basketball dribble 1 hour, shoot 20 minutes</p>
<p>30 minutes lats, biceps, triceps</p>

 

<p>2.2 on the dirt track.  Darned knee still sore.  Flex and core afterwards.  Feel good otherwise.  Good luck KS.  Spareribs</p>

 

<p>I think Fred might go and try out for the globetrotters.</p>
<p> </p>
<p>In answer to an above post, Tinman says basketball is an excellent exercise for runners.  I say yes as long as you don't turn an ankle.  <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>
<p> </p>
<p>((Ribs knee))   it'll get better; no hurry.</p>
<p> </p>
<p>Nice pic Fred</p>
<p> </p>
<p>Two of my running friend died since Feb so I'm taking them in thought to this race with me.</p>

 

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/70426/50-plus-october-running-racing-and-rejuvenation/50#post_1953651"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><p>...  For now it's on to other adventures!</p>
</div>
</div>
<p><br>
Is <a href="http://www.hawaiigaga.com/oahu/beaches/sans-souci-beach.aspx" target="_blank">this one</a> on your list, SS?</p>
<p> </p>
<p>Good luck, ks, Ilene, FF.  Tough run, Erika.<br>
 </p>

 

<p>Don't I wish, FO.  I know <em>you</em> are going to be around there for your next marathon.  You know, I really ought to get My People to move all those cars the hell away from my beach.</p>
<p>I think my next adventure is going to be rugged.  No lolling around a beach.</p>
<p> </p>
<p>That was quite the finish at Chicago.</p>
<p> </p>
<p>GL, ksrunr.  Is it this weekend already for the Forwards?  GL to you.</p>
<p> </p>
<p>25' on the trails.  On the mend.  Hair cut too.  Hoping there will be no Samson Effect.</p>

 

<p>Friday</p>
<p> </p>
<p>Run 18 miles, walk 7. I'm back.</p>
<p> </p>
<p>Saturday</p>
<p> </p>
<p>Run 8 miles, walk x.</p>

 

<p>Bad allergy day here.  Great day to just take the day off and not run.  Walked the dog instead.</p>
<p> </p>
<p>The dog has absolutely no speed, but has been nagging me to buy her a pair of spikes for track work. I explained to her that you either have speed or you don't, and wearing spikes is not going to do her any good and may even give her a paw injury.  But she just looks at me like I am stupid.</p>
<p> </p>
<p>I have an old pair of Spotbilt's in my closet but I think they are too big for her.  She is chewing on one of them now.  Spareribs</p>

 

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/70426/50-plus-october-running-racing-and-rejuvenation/75#post_1954252"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><p>...I think my next adventure is going to be rugged.  No lolling around a beach. </p>
<p>...</p>
<p>25' on the trails...</p>
</div>
</div>
<p><br><br>
No lolling.  Thinking about trails. Okay.   Would a short trail run do, say, 7 M? In November, Iowa has the "<a href="http://www.fitnesssports.com/November_races/LivHistFarms/lhf_index.html" target="_blank">biggest cross country race in America</a>." It's filling up fast and this year there's a cap at 7500.  I'm thinking of doing it.  I am sure I could get you a deal on accomodations.  Elvis often makes an appearance, along with Dorothy, the Cowardly Lion, etc., KISS, brides in gowns, and many others.</p>

 

<p>Hope the knee is healing, Ribs. If the dog gets faster from chewing the shoes be sure to let us know. We are not above trying this ntechnique, or any other speed secrets you may have.</p>
<p>My son finds trail running is good for strengthening ligaments and tendons, perhaps similar to basketball in the direction changes strengthening the ankles, but without the speed component. He used to play soccer, hich was also a good complement.</p>
<p>Ran 16.8 miles today, 27kms, easy pace. Will cutback the ``long``  run next week to about 11 miles, then increase again.</p>

 

<p>I see Ribs has completely lost it now.</p>
<p>Fred's back.  This is good news.</p>
<p>I agree with your son, Simon.  Soft ground is good too.  Nice run.</p>
<p> </p>
<p>FO, I'd love to do that race!  But that's a long way to go for 7M and I have absolutely <em>nothing</em> to wear. I hope you do it.  Cross-country is the greatest.</p>
<p> </p>
<p>I'm still slacking.  Will pick things up later this week.</p>

 

<p>'Ribs cracks me up. I love it. Poor Lucy. She never gets the good stuff.</p>
<p> </p>
<p>17 miles today, too fast I guess but felt good enough. It sure got warm today! I dressed for mid-20's and instead it hit 40 while I was out! By mile three I'd stripped off one of my two shirts, dropped it off at my parents house at mile 7. Then carried on thinking I should've stashed water, or brought a Gu, or something. Sort of ran out of gas, but finished strong before DH picked me up at mile 17. One more big week coming up then a short taper. Hope it's enough. Hoping to BQ at Manchester which in itself shouldn't be hard. But I'm sure I won't come near my PR from Boston this year. I wonder what corral a 3:32 would've gotten me? I guess I'll never know.</p>
<p> </p>
<p>Looking forward to being done with the December marathon and taking up that slacker thing for the rest of the month and January. I figure February is time enough to get back to it for the 2011 season.</p>

 

<p>I want to be in that race where SS shows up wearing nothing.  When is that?</p>
<p> </p>
<p>2.2 miles slow on the dirt track, and the second day in a row I have felt nothing in the knee, so I am guessing this is just residual soreness from the race and is going away.  </p>
<p> </p>
<p>Off to read FO's RR from Des Moines.  Spareribs</p>

 

<p>Well, marathon number 20 is done.  No great shakes for time, but I am happy that my injury recovery is still solid and I am building up my endurance and speed slowly but surely.</p>
<p>Registered for Boston 2011 (qualified last year)  So now one more marathon in the winter and lots of quality training so I can blow Boston's socks off in April.  (God willing and the creek don't rise, etc. etc.)</p>

 

<p>Sunday</p>
<p> </p>
<p>I ran 8 miles to the 10k spot at the Detroit Free Press Marathon and Half.</p>
<p> </p>
<p>Rick Stanko went by in 32 minutes, about 5:10 a mile, on his way to a  1:06:17 half.</p>
<p> </p>
<p>Then I did 2 minutes-1 min.-30 sec.-15-15-15-15-15 sec. sprint with a 1 min. jog recovery.</p>
<p> </p>
<p>Walk x miles.</p>
<p> </p>
<p>Monday</p>
<p> </p>
<p>Run 13 miles, walk 4 miles, basketball 30 minutes.</p>

 

<p>Kebede versus Wanjiru @ Chicago:</p>
<p> </p>
<p><a href="http://www.sportsscientists.com/" target="_blank">http://www.sportsscientists.com/</a></p>

 

<p>I was in Detroit yesterday Fred.  I wish I knew you were going to be there.  I woulda found a way to meet up for a greeting!</p>
<p> </p>
<p>Bill</p>

 

<p>Ribs, PLEASE tell us you registered in time.</p>

 

<p>I don't know why he is ignoring you, Fortunate One!</p>

 

<p>Yes, Spareribs registered in time.  I think he still PO'd at FO for not finishing with him at TCM.</p>
<p> </p>
<p>Bill</p>

 

<p><img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;" title=""></p>

 

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>breger1</strong> <a href="/forum/thread/70426/50-plus-october-running-racing-and-rejuvenation/75#post_1955563"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Yes, Spareribs registered in time.  I think he still PO'd at FO for not finishing with him at TCM.</p>
<p> </p>
<p>Bill</p>
</div>
</div>
<p><br><br>
Thanks, Bill.  I just figured he was on the road again.  4 M for me today.  On the TM, but I couldn't get reliable HR readings so I bailed on the tempo run.  I guess now that I'm finished racing for a while, I can relax a bit on the speed work.</p>