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<p>Good Morning -</p>
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<p>Beautiful New England morning here!</p>
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<p>{{{TW}}}</p>
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<p>15.2 tough miles.  I was hoping they would start to feel a little easier . . . . I'm just plain pooped!  Should have left the watch at home today.</p>
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<p>Hope you have a wonderful day everyone!</p>
 

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<p>Hi Pink!  That's one heck of a way to start a week day!  Way to hang in there!</p>
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<p>It ws a gorgeous morning here as well.... 12°C as the sun came up...... just perfect for a nice little 3.3 mile run.  Needed the long sleeves this morning!<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
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<p>Have a glorious day, everone!!!</p>
 

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<p>Very nice run Pink.<br><br>
6 easy, comfortable miles at 9:16 pace this morning.  The leg felt okay.  I'm planning on 16 to 19 miles tomorrow, followed by some Light Installs involving much Ladder Climbing cross training.  I hope I can get up the ladder!<br><br>
Bill</p>
 

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<p>sorry, missed your thread at first pink.  good morning guys...</p>
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<p>9.5mi slow, 9min pace.  78f and 100% humidity... had a huge monsoon storm come through town at 4am, and there was actually water flowing in the river... felt like a nice hawaiian morning in tucson.</p>
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<p>run masters run!</p>
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<p>Wow, Pink, that is a long run for a Friday morning!</p>
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<p>mc, nice Hawaiian outing for you. I never think I'm in Hawaii when I'm here. Might feel like lots of places, but definitely not Hawaii. I'm always impressed when someone as fast as you can run so many miles at 9 m/m pace. How do you do that?</p>
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<p>I'll be running just 3-4 miles today, supposed to be easy and recovery like, but I'm sure I'll be faster than 9 m/m. But shouldn't be. I'm serious when I ask how do you do that? I did bring DH's new iPod Shuffle that he got at his conference, hoping that'll distract me enough so I can just poke along. Hope I don't trip.</p>
 

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<p>Nice run, Pink!</p>
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<p>17 miles on the bike</p>
<p>beautiful morning for a ride</p>
<p>saw a rainbow reflected in the lake, a sandhill crane taking flight, and a pack of hottie runners</p>
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<p>e-van-f, I am switching to contacts because I am wanting vision correction while I run & ride.</p>
 

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<p>Good afternoon!  DH and I took a nice spin class this morning, and later we're going to hit the ball around playing faux tennis.  In other words, we chase the ball around and randomly hit them over the fence once in a while.  The last time we played, within the first 10 minutes DH tripped over his feet and smashed up his elbow really good.  Blood was all over.  We tried to ignore the snickering from others on adjacent courts as we were leaving.  Hopefully this afternoon will go better than that experience.  <img alt="" src="http://files.kickrunners.com/smilies/love7.gif" title="">  I hate it when my sweetie gets hurt.</p>
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<p>Susan</p>
 

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<p>we did almost the same run as pink - 16 miles on the Charles (14 running and 2 walk/run) for me and a little less for Henrun (he incorporated the food shopping on the way home)</p>
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<p>I'm off this week, so it was a pleasure to enjoy the weather.  marj</p>
 

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<p>It must be "take friday off in oregon" day. Rinda is off, I'm off, Lab is off . . .  Econo you aren't working today are you?</p>
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<p>I went for a short run - 1.2 with David (in his football gear) and another couple miles solo.</p>
 

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<p>Hi all, sorry so slow on the deletion of the double daily thread MC, I was out with my buddies for a bike ride. Wish I could bottle this day! 75 and sunny, 36 miles with good pals and all safe and sound back to the starting point.</p>
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<p>Heading down to the beach with a book.</p>
 

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<p>Hi everyone! Back from taking DS to college, so I needed a long run to get my mind acclimated to him being away. Ran 10.5 miles, 9:55 avg pace. The run felt great, the middle miles being quite speedy for me, but I think I'm going to need a few more long runs to fully get used to him being on his own and all.</p>
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<p>OK, I have to boast. Here are my splits:</p>
<p>mile 1: 10:20<br>
mile 2: 10:23<br>
mile 3: 9:53<br>
mile 4: 9:40<br>
mile 5: 9:32<br>
mile 6: 9:10<br>
mile 7: 9:25<br>
mile 8: 10:05<br>
mile 9: 10:12<br>
mile 10: 10:11<br>
last half mile: 10:33</p>
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<p>So is this what's meant by a tempo run? I've never exactly understood that. This coming Tuesday evening is the last group workout in the park, and we're supposed to do a prediction run on a three-mile route. I was thinking about that when I was running those middle miles today. Could I really maintain that 9:10 pace for three entire miles? Or even the average of the three fastest miles, 9:22? Whenever I've had runs with that average pace, it's always seemed like a fluke to me. All the body parts firing exactly how they should, not too hungry, not too full, not too tired, not too sore... I mean, come on: how often do perfect conditions like that happen??</p>
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<p>Oh goody, a new thing for me to obsess over. Well at least that got the thought of not having parented DS sufficiently out of my mind.... for now.... <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" title=""></p>
 

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<p><br><span>Quote:</span></p>
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<div class="quote-block">Originally Posted by <strong>evanflein</strong> <a href="/forum/thread/69739/friday-08-27-2010#post_1939017"><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>
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<p>I'll be running just 3-4 miles today, supposed to be easy and recovery like, but I'm sure I'll be faster than 9 m/m. But shouldn't be. I'm serious when I ask how do you do that?</p>
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<p>a couple of things help: (1) my legs were totally trashed from yesterday's workout.  it's pretty easy and natural for me to just jog along at that pace when my legs feel that trashed... it hurts too much to go faster.  (2) i think a lot about the next hard workout.  tomorrow is a 5mi time trial, and that's going to involve some suffering, so i keep reminding myself to save a lot for tomorrow (3) i listen to relaxing music and that helps... no solarmix2 on easy days and (4) i ran 3mi of the run with the meetup.com tucson running group... several people in that group run 9min/mi or slower sometimes.</p>
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<p>i approach running easy like it's crosstraining.  i'm not using the same footplant as i use on hard days, and i'm not using my big muscle groups in the same way when i run speed workouts or faster runs.  i often wear racing flats on hard days, but just trainers on easy days.  the idea is to feel better after your run than before your run... didn't quite work today, although i did feel better after my post-run nap than i felt before my run.</p>
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<p>also a big part is mental.  you've gotta give yourself permission to go slower and get passed by other runners.  i can't go hard every day without burning out (been there and done that).  i make it a point to not care what other runners might think as i just jog past... they're not going to be running that time trial with me at 5:30am tomorrow!  besides, it's great motivation to let people drop you on easy days and then smile when you drop them at races.</p>
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<p>i think it's very important to go easy on your easy days... helped me make some training breakthroughs.  just do it!</p>
 

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<p>I'm off today too!  I sat at the pool for an hour (don't know why -- I was covered in so much sunblock that no rays could possibly get through) and then washed & dried my hair in the sun.  Just lovely.  And we just got word that the refinance closing will be on Wednesday evening.  Whew!  Glad that's finally all set.</p>
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<p>DH doesn't want to play tennis this evening.  I'll have to think of something else aerobic to do.  I'm sure he has some ideas, though.</p>
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<p>Enjoy your weekend, everyone.  It's Miller time now!</p>
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<p>Susan</p>
 

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<p>Thanks, mc. That helps. Like OM, that gives me a lot to think about (not sure I'll obsess about it, but you know).</p>
<p>Today at lunch I ran down to what serves as our local running store to look at shoes. It was 1.6 miles down there, took it easy so I wouldn't be too gross and sweaty when I got there, but it's all downhill. Tried on some Brooks Adrenaline, some Saucony trail shoes (felt too narrow, even though the guy said they ran wide), some New Balance trail shoes and some other New Balance style. The prices were awesome, and I really wanted to like those NB trail shoes ($29.99 from $120), but they just didn't feel right. I'm wondering about those Brooks shoes though. They were $39.99 and felt pretty good, but when I slipped on my old stinky and filthy Asics Landreths to head back to work, it was like putting on slippers. I think I really need to just get another pair of those, but the LRS doesn't carry them. Such is my luck with finding shoes...</p>
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<p>3.1 miles, 8:30 pace with a couple of good hills in there (on the way back), mulling over the issue of shoes...</p>
<p>But see? I was really trying to slow it down, but still ran 8:30 average, and that's with the two hills. Oh well. I do try to go by feel, and today felt pretty easy.</p>
 

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<p>I don't <em>really</em> obsess...</p>
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<p>do I??</p>
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<p>uh oh.....</p>
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<p><img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>
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<p>Actually, Erika, I was going to suggest to you (like I know anything about this stuff) to just find a running partner that's way slower than you. That's sort of what I did, unintentionally.</p>
 

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<p>or strap on 20 lb weights on your legs. that might slow you down Erika <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
 

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<p>mc, that's brilliant. I have trouble going EZ on EZ day.  Prolly ego...</p>
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<p>Nice LR's Pink, Marj, henrun!</p>
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<p>Great 10'er, OM.  I'll let people smarter than me describe tempo runs, but I think it helps to know your MHR.  The pace is just a byproduct.</p>
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<p>10 miles for me today, longest since July 2nd.  Just a nice GA effort, not pushing it, 8:24 avg pace, in perfect conditions.  I finished strong, feeling fine.</p>
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<p>How's JJJ doing in them thar hills?</p>
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<p>Mike</p>
 

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<p>Erika, you know I could be the tail of your kite (slow runner) if we lived closer. Thanks for asking the hard questions. I learned so much from McSolarboy today as well.</p>
<p>Look at those mile splits that OrangeMat posted today!!!! great going there girl.</p>
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<p>Sorry I have not been much here this week. Gone to Olympia for the first part of the week, and I did not even have the chance to see my ultra idol Dove. I have been trying to catch up since then, at home and running wise. 28 miles for the week so far plus 1:15 minutes of the most amazing yoga experience ever. I hope this all helps with my 20 miler tomorrow. I am concerned that my legs just feels heavy, achy and not wanting to more...seriously...like 14 minute miles is the pace it wants to go and I am not over training...on the contrary I am under training with little or no speed work at all this training cycle since I am concentrating in running more hills to get ready for the Athens marathon. We will see how the LR goes tomorrow.</p>
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<p>Cheers to all. and a huge hug to TomWhite!!!</p>
 

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<p>Checking in - I'm back after a trip to Florida to see my Dad and do the Disney thing with my kids and my sister.</p>
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<p>We all had a great time, we all still get along, and we're all glad to be home.</p>
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<p>Still fighting with an ankle that is Mysteriously Sore, so I'll bike or pool-run or summat like that tomorrow.</p>
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<p>Thinking good H2C thoughts!</p>
 
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