[ksrunr]

<p>HappyFeat - did you run after all last night?</p>
<p> </p>
<p>Started the day with 10 miles along the bayfront.  May try to double up and run 7 more tonight.  My Saturday is spoken for so I won't get my 17 miler in.  This will be better than not running Saturday.</p>
<p> </p>
<p>Go to the oral surgeon at 11:30 this morning.  They called yesterday to remind me of the appt.  I said I'm looking forward to it.  Silence on the line then she asked are you joking with me?  I said normally that would be a joke but I've had a broken tooth almost 3 weeks now; I'm looking forward to you fixing it.  </p>
<p> </p>
<p>What's up in your world today?</p>

 

[HappyFeat]

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<p>Good morning KS - It's a great day for getting a tooth fixed!</p>
<p> </p>
<p>I added to my post last night, but I guess it doesn't show up as a new entry. I copied it here:</p>
<p> </p>
<p id="user_yui_3_3_0_7_1310046407337146">"Home from work - was mentally gearing up all day for what was going to be my first official attempt at running intervals during my run tonight. Now due to things I did and didn't eat this afternoon and on the way home from work, running doesn't sound good to me now. Self sabotage? Maybe, but I really need to start some more definitive work on getting faster before September besides the way I've been going about it of just running somewhat faster on Mondays and sometimes Wednesdays. Well, I'll change into my running clothes and hopefully my tummy will settle down so I can enjoy the run whatever the pace.</p>
<p id="user_yui_3_3_0_7_1310046407337145"> </p>
<p id="user_yui_3_3_0_7_1310046407337144">Home from official first interval run - it went okay I guess. Ran 3 miles to warm up: 11, 10:45, 10:30. Then ran four 1/4 mile sprints with a couple minutes walk in between. The goal pace was to be 9:50. I think it will take some practice to get that part down. My first one was way too fast and the rest were progressively slower. Then I ended up running the 5th mile at 10 mpm which was faster than I planned, but didn't feel fast after those sprints.  So I slowed down, but then was inspired to one more 1/4 mile sprint in the 6th mile; otherwise the last 3 were at 10:30 until I got to a quarter mile from home, when I suddenly didn't feel very good - so I walked.  8 miles total.</p>
<p><br><span class="edited-by">Edited by HappyFeat - Yesterday at 8:52 pm</span> "</p>
<br><p>Off to work for me now.</p>
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[tomwhite]

<p>...very nice running HappyFeat.........</p>
<p> </p>
<p>........ks//.I broke one a few years back, you really WILL feel better.</p>
<p>ask them</p>
<p>about the Running tho'</p>
<p>it might hurt.</p>
<p> </p>
<p>======</p>
<p> </p>
<p>....34min caned out at the SoftSoccerFields.......ah, RunningHeaven</p>
<p> </p>
<p>92-degrees,</p>
<p>it's always humid in the South,</p>
<p>today it was 74%</p>
<p> </p>
<p>feels normal, so NoBiggie</p>
<p> </p>
<p>..............good running guys.......</p>

 

[Hemerocallus]

<p>Excellent start into the interval training, HappyFeat!  I'd planned to get into them too, after the 50K, but my old bod had other ideas. Maybe in a few weeks.</p>
<p> </p>
<p>Hope KS still feels like running after getting that tooth fixed.</p>
<p> </p>
<p>Good running, TW!  Nice to be able to say that these days!</p>
<p> </p>
<p>I've done nothing today, and don't plan to run, but will do some spin and strength/PT exercises after work.  Need to work off the nice lunch they served for the second day of the company celebrations.  Thankfully, the free lunches are officially over.  Not that I'm complaining or anything!</p>
<p> </p>
<p>Have a lovely day everybody!</p>
<p> </p>
<p> </p>

 

[tomwhite]

<p>...you got that right heme//..........how you feeling??</p>

 

[Tamster]

<p>Hello!</p>
<p> </p>
<p>Now that your tooth is fixed, KS, how you feeling?</p>
<p> </p>
<p>Up fairly early for a 5k run. 6:15 a.m. and already warmer than it usually is at that time of the morning. it was probably low 60's or so? It's going to be a hot one today!  Having the folks over for dinner tonight. Grilling type food and outdoor eating.</p>

 

[Hemerocallus]

<p>Ah, Tammy, low 60's would be sooooo nice!</p>
<p>We're feeling fortunate to have it around 75°F right now... it got up to ~87 yesterday (without the humidex).</p>
<p> </p>
<p>Had a good workout in the gym and will come in early to run tomorrow. It's supposed to drop to 62 overnight. Goody!</p>
<p> </p>
<p> </p>
<p>Catch y'all tomorrow!</p>
<p> </p>

 

[evanflein]

<p>I did a 9 mile mostly-downhill trail run the evening after getting a root canal. I've done smarter things, that's for sure. Hope the tooth is all fixed by now.</p>
<p> </p>
<p>Hey everyone! Seems like the same crew is hanging around. I try to pop in every now and then but life just gets pretty busy. I've run every day since I got back from Oregon though, so got a nice little streak going. Had a work lunch today though, and we're heading out to a movie at 8 so I'll try to squeeze a short run in today. Tomorrow night we're going to the Hinder concert, so not sure what I'll get done but a rest day might not be a bad idea. Or a "gym only" day. We'll see.</p>
<p> </p>
<p>Working on a race report for my June adventure, but it's coming along very slowly.............</p>

 

[Johnny]

<p>Nice first interval run HF......not that I'm all that knowledgable about speedwork, I find tempo runs are less stressful on this old body, not that you're old or anything (whew, quick recovery there)... if you haven't used <a href="http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm" target="_blank">this</a> before, give it a try to calculate tempo, race, interval, easy paces, etc. You don't need to input your email address, it works without it.</p>
<p> </p>
<p>Hope the tooth repair went OK, Ks</p>
<p> </p>
<p>5 miles @ 5:45 this AM, even earlier than Tamster. She's right, 65°F when I finished at 6:30AM, 10°F warmer than normal. Then off to work, only warmed up to 85°F in the Illinois Valley today. (I think I'd like to live down there, maybe someday). Tomorrow I plan on a total rest day..then drive down to Mt. Ashland & spend the night before the race on Saturday...no expectations for me, haven't done any speedwork in a few months. Weather should be nice though</p>
<p> </p>
<p>Hi rip, Mike, TW, Heme</p>
<p> </p>
<p>I did a 10 mile trail race while passing a kidney stone, that wasn't too smart either. <span id="user_yui_3_3_0_8_131009592526531"><img alt="biggrin.gif" id="user_yui_3_3_0_8_131009592526530" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span>   nice consecutive days streak evanflein....stop by and see us on a more regular basis.............you too Tamster.....miss ya.</p>

 

[HappyFeat]

<p><br>
 </p>
<p>No I had not come across that, Johnny - thanks. Hmmm, appears I'm running my recovery runs too fast. Can't wait to try this new formula out for a few weeks.</p>
<p>So when <span style="text-decoration:underline;">you</span> do a tempo run, what sort of pace is that compared to your goal race pace? and how many miles of the tempo run is at the faster pace, assuming you warm up for a couple miles?</p>
<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Johnny</strong> <a href="/forum/thread/74474/7-7-11#post_2006069"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Nice first interval run HF......not that I'm all that knowledgable about speedwork, I find tempo runs are less stressful on this old body, not that you're old or anything (whew, quick recovery there)... if you haven't used <a href="http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm" target="_blank">this</a> before, give it a try to calculate tempo, race, interval, easy paces, etc. You don't need to input your email address, it works without it.</p>
</div>
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