[ksrunr]

<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>
<p> </p>
<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>

 

[ksrunr]

<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>

 

[ksrunr]

<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>

 

[ksrunr]

<p>I agree Fred.  Seems Ilene was just hobbling a few days ago and now back full force?  Nine lives for sure.</p>
<p> </p>
<p>Fred - I am constantly amazed at your mileage.  </p>
<p> </p>
<p>1 hour ez this morning.  80 degrees and 93% humids.  Weather forecast is the same for the next 10 days.  Heat index around 105 every afternoon.   Tomorrow ez 30 mins with 8 X 20 striders.  Saturday 1:10 ez and 1:10 at mp + 15-20 secs.   This will be on my hilly course so it will be more difficult.  Will have to see how I hold up in the temps.   After the race we will end up at the weekend XC meet; so we'll watch the high school kids hammer a while.  Our course is one of the toughest in S. TX. and they still run some amazing times.</p>
<p> </p>
<p>Hi Simon and FO</p>

 

[ksrunr]

<p>Don't be out there 'dissin' the singlet in public Ribs! lol</p>
<p> </p>
<p>Nice workout SS</p>

 

[ksrunr]

<p>  That's what I was teasing you about Ribs.  </p>

 

[ksrunr]

<p>4.25 ez moh this morning.  Tomorrow 2:20 min run scheduled.   1st half fairly ez and 2nd half mp + 15-20.    If I can come close to that in these conditons I'll be happy.</p>

 

[ksrunr]

<p>17.25 miles of hills this morning starting at 5 a.m.    81 degrees and 93% humidity.  I think in good weather and a flatter course I would have been close to 19 miles so okay with the workout.</p>

 

[ksrunr]

<p>Phooey Simon.  You're running well yourself.  Don't be overly impressed.  lol</p>
<p> </p>
<p>80 mins early this morning. Sightings included four heron and 5 homeless (4 of whom were still asleep).  Imbedded 4 X .75 mile at 8k pace with 2 min recoveries.  Didn't quite make pace this morning and hoping still that it's the heat and humidity.  Only 5 weeks out from race and looking for a cold front.</p>

 

[ksrunr]

<p>5 days and counting Erika  <img alt="" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=""></p>
<p> </p>
<p>1 hour ez this morning.  Still very humid and warm but fortunate this morning to be under cloud cover the whole run.  Sun is out beating down now however.</p>
<p> </p>
<p>Good day all.</p>

 

[ksrunr]

<p>I've had that happen to me Fred.  Sometimes the gas cap needs to be replaced if it's an older car as they tend to loose their seal after a while.</p>
<p> </p>
<p>Don't want to hear about snow unless it has the possibility of send a cold North wind this direction.  <img alt="" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=""></p>

 

[ksrunr]

<p>Nice running and workouts all.</p>
<p> </p>
<p>Ilene - I should know but tell me again what race you're running.</p>
<p> </p>
<p>6.25 extra ez miles yesterday with dw.   Tonight 1.5 hours with 4 X 1.25 mile repeats at 5k pace; 2 min recoveries.   My "marathon to marathon" is less than a month away now so have only couple good hard weeks left to train.</p>
<p> </p>
<p>What's up Ribs and Fred?</p>

 

[ksrunr]

<p>Good luck to fastforward!!  Ilene if I kept track; it might be considered stalking!   ha</p>

 

[ksrunr]

<p>FO - yes it is small.  I think 76 people ran it last year.  Winning time was 3:37 but it's 4500' and it was against some wind the entire course!   <img alt="" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=""></p>
<p> </p>
<p>We've had a pretty good group from CC go every year.  This is my first and I think 5-6 of us are going to meet to run it this year.  </p>

 

[ksrunr]

<p>6 ez miles this morning.  Was a light rain when we started but stopped before we'd run a mile.    Hope to ride 15-20 ez miles tonight to just spin out the legs.  First "cold" front suppose to come in Sunday night and drop temps 5 or 6 degrees!!!!  Any drop in temps; I'll take.</p>
<p> </p>
<p>carry on</p>

 

[ksrunr]

<p>FO-ssshhhhh!!!!!!</p>

 

[ksrunr]

<p>Howdy FO!   Did not run today and am not running tomorrow.  However, I feel as if I could if I wanted to.  I think I'll try a short run Thurs evening and if that goes well another short run Fri morning.  Then make plans from that point. </p>
<p> </p>
<p>You and Ribs are about to start your trip North.  Do you and have bib #'s we can track?</p>

 

[ksrunr]

<p>Swift races to Bill, Rolf, and Ribs.  I'm tracking all 3.</p>
<p> </p>
<p>Fred, where are you?</p>
<p> </p>
<p>2 mile walk this morning ending with 200 yard "jog".    Not ready for prime time yet but will be ready for my race.   Plan on riding 15-20 miles tonight.  May ride Fri and Saturday but still no running until Monday next week.  Swelling mostly gone.  Toes still blue.   Knot at base of ankle <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>