[millbot]

ksrunr, good mileage there!<br><br>
JJJ, that better be a tasty treat if it takes all that work. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Tamastarvalina, 1200 calories is not enough. Here's a handy <a href="http://www.stevenscreek.com/goodies/calories.shtml" target="_blank">calorie calculator</a> for you.<br><br>
0435<br>
67 F, windy<br>
8.25 easy miles, 5 with Puddinhead<br><br>
TGIF

 

[TheProFromDover]

2000 hard yds in the pool. Lots of 50's/100's/150's.<br>
All sub 60 laps except the cooldown.<br><br>
craig

 

[ksrunr]

Tamastarvarina - what millbot said. 1200 calories is just enough to get you thru a day if that. You must fuel the engine.<br><br>
10 miles of hills this morning before sunup. Temp 72 or so and humidity tolerable. 8:06 pace and holding back as I have to run 15 tomorrow on the same course.<br><br>
Pro - good workout. I swim like a rock.<br><br>
Millbot - you and puddinhead need to cut back on mileage for a couple months. Wouldn't want puddinhead to get injured. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> Unless you'd like to switch teams?<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"><br><br>
ksrunr<br><b>A</b>

 

[Ken A]

Not much running for me over the last 3 days. I got into a system level test at work and have been working 12 hour days Wed, Thurs and today. It's dark when I get here and dark when I leave!!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> I guess the good part is that i get a lot of walking in. My desk is about 1/4 mile from the work area and with a test like this I am walking that several times throughout the day.<br><br>
But, after today I am officially on vacation for a whole week!!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/hello2.gif" style="border:0px solid;" title="hello1"> It's DW's and my 30th wedding anniversary and we're leaving town! I'm taking my running shoes and Garmin along and hope to explore some new areas during some morning runs.

 

[Ken A]

Susan,<br>
Sorry to hear about your calf injury. We both graduated from C25K at about the same time and I've been following your running as I progress. Good luck on a quick recovery. I had some bad Gout about 10 years ago and I ended up stopping running totally. Never got back into it even though I got some meds to take care of the Gout attacks. Now I'm starting over a decade later. Keep up some cross training and don't let it stop you!!

 

[JJJessee]

Congratulation Ken on 30 and your vacation.<br>
Good running Ks, Mill and PuddinHead.<br>
Nice workout Pro<br>
10 miles w/ 7 @ M pace or a bit better.<br>
In a delightful warm fall drizzle.<br>
saw 6-8 turkeys<br>
Now off to the dentiist.<br>
Good racing this weekend folks, do us proud.<br>
JJJ

 

[runinbehind]

<b><span style="color:#FF0000;">HAPPY ANNIVERSARY, KEN!</span></b><span style="color:#FF0000;"><span style="color:#000000;"><br><br>
Tammy, see yesterday's thread for my thoughts on your diet (if you care to look, that is <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">).<br><br>
Triple J, I just got back from the dentist. He had to grind down a tooth pretty significantly to get it to stop hitting the one below it. It feels <i>much</i> better now. Nice 10 miler today, BTW.<br><br>
I'm going to the pool at noon today. I've got to take the kids, as they have no school today. The fitness center "family hours" start at noon on Fri and run through the weekend. I'm hoping we'll get a lane - wish me luck - pool hours end at 1:00 so we'll only have an hour today.<br><br>
I have decided to take the next 6 days off running. My left achilles is bothering me enough that I'm taking Noakes' advice and treating it as "Grade 1 tendonosis". That means no running for a week, and stretching calf for a total of 20 minutes a day. (That's one minute every half hour in a 10 your day according to my computational skills - I hope I can do it).<br></span></span>

 

[Labduck]

Cool calculator millbot! And I think it might even underestimate how many calories required, at least for me it did. When I plug in various activities, it gives me a result of around 3000 calories. Since I do monitor closely my caloric intake, I know that I need at least 3500 cals per day so I don't lose weight. I'm already too skinny!<br><br>
Congrats Ken on 30 years! Quite the accomplishment.<br><br>
ks and millbot, you guys both need to cut back on your mileage...oh, what am I saying, it doesn't matter since Team H is going to kick everyone's butt! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Pro, you're a freakin' machine!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy">

 

[Johnny]

Cool calculator there millbot, hey have you seen Gary Coleman around town, you might have to look down to see him. Maybe at the Subway.<br><br>
Congrats Ken, 30 years is pretty impressive, where you going on vacation??<br><br>
Tamster- I plugged your #'s in millbots calculator and you're not even close (like by half) of what you should be eating. You're running 15 miles tomorrow and training for a half marathon, so go eat something. Don't make me have to come downtown today and go all <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/director.gif" style="border:0px solid;" title="director"> on ya.<br><br>
Good runs & swims all<br><br>
Marie I hope you achilles heals up quickly, I had some tendonitis earlier this year causing me to miss almost a month of running.<br><br>
I had planned on resting today but will try to go to the gym for some xtraining. Team F is down near the bottom and if not for millbot, probably would be at the bottom.

 

[perchcreek]

Congratulations Ken.. have fun!<br><br>
the calorie thing is easy (at least in principle <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">). I weigh myself every morning before and after running. That way I know my base weight and sweat rate and how much to re-hydrate or eat. If base weight starts creeping up, I eat a bit smaller meals. I just need to get the fat % a bit lower on the intake side <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Nice X-training Lab! That will make your comeback easy!<br><br>
Pro.. strong!! What about taper?<br><br>
5 easy today with Tory in 47 with some strides thrown in. It was 68F with 89% humidity.. Similar to predicted race start. Not good for fast so I've got my excuse already lined up. Now I can relax.<br><br>
Steve

 

[hally]

Hi gang<br>
Happy 30th and enjoy the vacation Ken!<br>
Good idea on the time off for that achilles runin. A stitch in time saves nine sort of applies if you use it loosely.<br><br>
I have not been running much this last month. I am going to attempt to remedy that. Even though it won't be a lot of mileage, still need more days.<br>
Getting very sick of the stairmill at the gym. Yesterday I changed there, then threw all my stuff back in the car and ran, coming back there to do weights.<br>
Will attempt to do same today. Shouldn't do weights two days in a row, last two times I did that I was VERY sore. But.....this is a class. I will use light weights. I need the change of scenery. I get very bored with the same old same old. I don't see how people can run the same old route day in and day out or worse yet the treadmill.<br><br>
Anyway, enough rambling about that. 3 day weekend here, biking planned tomorrow, then Irish Day Parade in my neighborhood. If I am not way hung over I will run Sunday and bike Monday. Anyone else off Monday? I had vacation days scheduled but cancelled them.

 

[Tamster]

Congratulations on 30 years Ken!! Enjoy the time away with your wife and also running in new areas!<br><br>
Thanks for the advice and concern about my diet yesterday. I certainly didn't post that to try and garner attention, although it seems like I sort of did. Most days I really do think I eat enough. Yesterday's "menu" was just what I ate prior to my run, not my entire days calories. When I go to the gym after work, I do come home and eat something afterwards. Although last night was not a good example of a normal 'after workout meal' for me. Dh was making popcorn for himself and my son and I had a big ol bowl of popcorn (with butter!), plus one bite of a chocolate donut. NORMALLY, I would eat something better than that. Just didn't feel like making anything last night.<br><br>
No running for me today. We close our office in a few hrs and have our annual bowling tournament at work. I'm an unpredictable bowler - I've bowled as high as 220 before and as low as 90 at these tournaments. Usually the amount of beer consumption has a direct correlation with a higher bowling score. So, since I'm not drinking anything today, I don't expect to bowl much more than a 130. The 2nd half of our tournament is on Oct 26th and that'll be after my HM, so I think a beer or two might be in order on that one.<br><br>
See you in the a.m. Coach John! I'm still planning on being done with the first loop by 8:30-8:40. I'll take a gu then and maybe a quick change of clothes depending on weather.

 

[Pink]

Hi -<br><br>
Nice runs Mill, KS, JJJ & Perch!<br><br>
Ken - Congrats and have a nice week!<br><br>
Tamalina - Have fun bowling and GL on your 15 tomorrow!<br><br>
A lot of injuries seem to be popping up. Hope all have speedy recoveries.<br><br>
I stalled my run this morning. It was very foggy and could not see 2 driveways up the street . . . I did my last double digit run - 10 miles in 1:18:02 - about 7:48 pace. Last mile was 7:34. Boy was it warm and humid out there. I felt like I was melting the last few miles in the bright sun and no shade. This is October and I do live in New England . . . If it's like this next weekend, I think I'll stick with the 1/2 M. I'm not tough enough for this weather.<br><br>
Pro - did you sign up last night? Yesterday, the forecast for next Sat. was partly sunny and 67. This morning it says showers! I don't plan on signing up until later next week - I'm watching that forecast!

 

[millbot]

Nice laps, Pro, you swimmin' fool.<br><br>
ksrunr, I'm going to start reporting Puddinhead's miles for Team F too. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
Ken A, congratulations on 30 years!<br><br>
JJJ, nice double digits. I hope the dentist is kind. I have a visit coming up and I fear it will be an unpleasant one.<br><br>
Marie, are you icing the Achilles too? Ice always done wonders for me. Ice for ~20 minutes, then move the affected area for a few minutes, as long as it's not painful. Repeat as much as possible/tolerable/convenient. I use one of those gel packs with a fabric cover and velcro straps. Very convenient.<br><br>
Johnny, <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">. No Gary Coleman sightings. I wonder if he's still here.<br><br>
hally, if you run in the dark, every route looks the same. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Nice 10, Pink. Sheesh, you're speedy.

 

[Pink]

I run the same routes all the time. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> It's a comfort thing I guess. I'm not too adventurous and I've had 2 run ins with dogs - light bites where the tooth has broken skin and left a nice bruise both times - so I am leary where I go and always carry my pepper spray.

 

[Tamster]

I have to have a variety of outdoor routes. The one thing I do like about running the same route is comparing my times. All my routes are basically in the same vicinity though - same starting and finishing place - but I add various streets or loops to extend or shorten the run. Some of it is by residential areas and a few of the folks "know me" now, so make a point of saying hello or asking how my run is today. It's the little things that perk me up.

 

[Tamster]

I just pulled up the weather for tomorrow. It's only supposed to be 33 degrees at 8 a.m. - when I'll be running!! brrrrrrrrrrrrr. Guess I better look for my cold weather running tights! Dang, I wasn't ready for that yet! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool">

 

[TheProFromDover]

pink, yes i just signed up. no shit.<br><br>
perch, i AM tapering!<br><br>
5M in about 40m. hot day.<br>
waterlily came to run and have lunch.<br><br>
craig

 

[Pie Jones]

nice running ks and tripleJ....puddinhead wants to be on team Dog<br>
pro...are your feet webbed?<br>
ken....major congrats on the big 30th, she must be a saint<br>
tamster.....eat....you never want to "bonk" in the 10th frame<br>
hally......be careful when anybody asks you to kiss their<br>
blarneystone<br>
marie....good luck with the tendinitis<br><br>
Easy 5 or so this afternoon and a longer run tomorrow. Sunday shapes up as a fine time to get in some biking. I wonder if tomwhite is holding any autograph sessions this weekend?

 

[runinbehind]

Well, that lunch hour swim didn't go so well. I had to cut it short due to a family dispute. (Sometimes I think I don't have the patience to be a parent<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad10.gif" style="border:0px solid;" title="sad10">). All I got done was 400 yards swimming and 12 mins. water running.<br><br>
Mill, I'm icing my achilles right now. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> Thanks for the reminder. I've been icing it, but only once per day. I probably ought to do several times per day - it's always helped any other maladies I've dealt with.<br><br>
On the topic of running routes, I have many "regulars". As I add distance, I usually just string them together in different sequences. I have a couple that are favorites, so I tend to run them more often. I can't run the same route day after day or I start to play mind games with myself. (I end up thinking about how many hills I have left or how far I have left, and that's just too tiring on my mind.)