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<p>Since Sunday my miles have been 21, 2.2, 5 and then today.  Goal was ten miles with some faster miles embedded, a wave run.  But after a 3 mile warmup I did one at 7:49 which was too quick and then I had nothing left.  So after one slow I did two at MP and jogged the rest for ten total.  I should get 50 in this week.  Running out of time.  Spareribs</p>
 

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<p>You're ready Ribs.   Just stay fit and focused.</p>
<p> </p>
<p>4 hours running this week so far beginning Mon morning.  Included 8 X 400 w/200 recoveries trying to hit 5kpace.  Close enough.   10.5 miles of hills this morning.</p>
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<p>I don't doubt your legs hurt Fred.   They never stop!  Thanks for starting the new thread.  </p>
<p> </p>
<p>Ok ladies; it's safe to come in here now.</p>
 

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<p>Hi guys.  The women will be along; they know where the Big Dogs reside.  Nice running, Ribs.</p>
<p> </p>
<p>I did my regular Wednesday wired-up TM tempo run this morning.  I amuse myself by speculating about what affects my performance, as measued by HR.  I had a good one today, with AHR in 3 tempo miles of 138, 147, and 152 bpm.  That's close to the best numbers I've seen in the couple of years I have been doing this, and better than recent weeks.  A cold front came through last night, so the outside temperature is low.  My last 20-miler was a week and a half ago, which seems to be enough time for me to get over any soreness and still benefit from a long run. I am rehydrated from the weekend's medium-long runs.  I would have thought time since breakfast (1 hr) would have worked against me; if it did, maybe I could do even better.  Whatever the reason, it's nice to see my HR stay at a sustainable level while I hold a 7:30 m/M pace.</p>
 

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<p>Fred, hope you're not playing BB in that rotten heat you're having.</p>
<p>Rootin' for GGP's quick return.  Ilene, you too.</p>
<p>I think you're ready too, Ribs.  Now <em>you</em> start believing.</p>
<p>Just excellent, ksrunr.  As always.</p>
<p> </p>
<p>90' vinyasa</p>
<p>wu, 6x5' @ 10k effort (6:51-7:08) wd</p>
<p> </p>
<p>Start too fast, end too slow.  Yup, sounds like me.</p>
<p> </p>
<p>ETA:  Hiya, Big Dog FO.   You nipped me at the line.  <img alt="" src="http://files.kickrunners.com/smilies/wave.gif" title=""></p>
 

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<p>I'm back!  :)  well running a bit.  nice and slow 12 min pace and my legs feel almost normal.  Luckily I have just enough time to squeeze in my marathon training for the October 2nd marathon in Utah.   <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
 

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<p>Not many weeks left Ilene.  Take care.</p>
<p> </p>
<p>1.5 hours wed.</p>
<p>1 hour last night</p>
<p>30 mins this morning.</p>
<p> </p>
<p>tomorrow. a.m. 1 hour</p>
<p>tomorrow p.m. 1 hour with 6 X 800 with 400 recovery high intensity</p>
 

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<p>Hi everyone!</p>
<p>I havereviseds my optimistic plan to run a marathon this year, and am going to aim for spring, either the Canon  Mississauga Marathon or Goodlife Fitness Toronto. I should have enough time between now and April to work on building a proper training programme so I can race rather than just try to hang in to the finish.As I will be 60 by then a BQ should definitely be within the realm of possibility.</p>
<p>Moved my son to his new place last weekend and was pleasantly surprised, though small it is nice, and spotless, better than many student apartments!</p>
<p>Simon.</p>
 

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Discussion Starter · #11 ·
<p>Tuesday - Run 7, walk 4</p>
<p>Wednesday - Run 10, walk 4</p>
<p>Thursday - Run 7, walk 9</p>
<p>Friday - Run 1.5 hours, basketball shoot 3 hours, walk 2.5 hours, weights 15 minutes</p>
<p> </p>
<p>Saturday</p>
<p>40 minute warmup, 8 times 200 meters hard/200 meters easy, 10 minute warmdown</p>
<p>55F and windy</p>
 

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<p>Thank you Simon. I just need to be sure that the next 3 weeks have some good quality miles in them. Today we got a break in the temps and it would have been a good day to really air it out, but I did just 3.3 to get in over 50 miles for the week. Tomorrow is a MLR and I hope if it is cool like today I can put some quality miles inside the workout.  I feel so good right now.  Spareribs</p>
 

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<p>The weather makes so much difference, doesn't it, Ribs?  I hope you have a crisp fall day on Oct. 3.</p>
<p> </p>
<p>I ran in IRC today, warming up for 3 M and then running in a 15 M race.  With some CD afterwards, the total was about 19 M.  I was aiming for 20 but I wasn't planning to go as fast as I did in the race, so I think it balances out.  My time was 2:07 but the course was short (14.7 M seemed to be the consensus), which works out to a 8:38 m/M average pace.  Good to get this one behind me--only one 20-miler to go now.</p>
 

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<p>Thanks FO. I'm pretty certain 10/3 will be a cool day, much better than here in TX.</p>
<p> </p>
<p>Yesterday I did a 13.4 mile wave run and was pretty happy with the embedded miles, last one at 7:50.  Today I did a very slow 5 mile recovery run.  Couldn't believe how tired I felt. Full flexibility and core workout at the Y afterwards.  If form holds true, I should be able to do 5 miles at easy pace tomorrow. </p>
<p> </p>
<p>SS mentioned on the daily yesterday that she did 20.5 miles at 8:01 pace.  That is one very nice LR!   Spareribs</p>
 

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<p>Ribs, I wonder if some of that tiredness was dehydration.  I have been watching my weight closely for the past few weeks, and I know a 13-miler would dehydrate me enough that full recovery would take days.</p>
<p> </p>
<p>ksrunr, we hope you're high and dry.  I see the Jayhawk is back.</p>
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<p>SS is amazing.  Nice to see Ilene back on the roads.</p>
<p> </p>
<p>5.5 M for me today, with a couple miles on trails.  I managed to stay ahead of the skeeters.</p>
 

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<p>Gee.  Thanks, gents.  The run went pretty well.  Perhaps just a titch over "steady."  But I felt good today after yesterday's day off.</p>
<p> </p>
<p>Days off are kind of nice when you're really tired.  Eh, Ribs?</p>
<p>Excited for you and FO and others going to MN.</p>
<p> </p>
<p>Off to find some old tennis balls to get at some knots that need some fixin'.</p>
 

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<p>Recent runs,</p>
<p>Saturday-5 and change, easy pace.</p>
<p>Sunday, 10.9 miles over rolling hills, easy pace.</p>
<p>Monday, day off with tight legs.</p>
<p>Tuesday, 8 miles steady pace, stretching.</p>
<p>Gradual process regaining fitness, I am finding my legs tire very easily and my perceived effort level is higher than In expect it to be for whatever pace and route I am running.</p>
<p>Nice 800m the other day by yet another Kenyan star- 1:41.01! I could do 400m in that time.....</p>
<p>Good runs everyone!</p>
<p>Simon.</p>
 

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Discussion Starter · #18 ·
<div class="post-content-area indexable">
<div class="wiki_markup" id="user_content_1943141">
<p>I hit my life bottom on May 15 this year, and then set about changing my existence.</p>
<p> </p>
<p>Without that negative event I would never have discovered how my brain functions.</p>
<p> </p>
<p>Now my life is based on productivity - physical, intellectual, cognitive/psychological, spiritual and altruistic/compassionate.</p>
<p> </p>
<p>Sunday - run 15, walk 12</p>
<p>Monday - run 12, walk 7</p>
<p>Tuesday - run 11, walk 12, basketball 2 hours.</p>
<p> </p>
</div>
</div>
 

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<p>Mon 90 mins 11.55 miles</p>
<p>Tues. 6.1 miles</p>
<p>Wed. 88:30 moh   2 mi warmup; 4 X 2 mile at mp w/ 1/2 mile recoveries.  Under goal pace 1st and some over on other 3.   Sick last night and weak this morning.</p>
 

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<p>Ran 12 miles on Sunday and "raced" the Conquer the Bridge on Monday.  Last night did some 'interval' work at the track.  A few more good weeks and some long runs and I should be set.  No time to taper however.    :D</p>
<p> </p>
<p>Conquer the Bridge</p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/56687/width/1000/height/800/flags/" target="_blank"><img alt="bridge VT.jpg" class="lightbox-enabled" data-id="13906" data-type="61" src="http://www.kickrunners.com/content/type/61/id/13906/width/374/height/263" style="; width: 374px; height: 263px"></a></p>
 
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