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<p>Good morning friends,</p>
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<p>Well Zumba was quite an experience.  It was sort of a combination of "old school" aerobics classes and a dance club.  If that makes any sense.</p>
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<p>There were 6 women including me, which is low but with the Jewish holidays it seemed as if the whole town was attending services.  I was the oldest person in class by probably 20 years.  But it was fun, even though I looked like an idiot.  I can't shimmy like that, at least not while moving around the floor, and my hips certainly don't swing that way!  I'm feeling it in my obliques this morning, but that's a good thing because I'd like to target that area anyway (I've got a hot dress to wear to a big wedding next month and would like to look sexy rather than matronly).  I'm going to try to integrate Zumba into my workouts once a week as Thursday evenings are good for me, because DH plays cards with the "boys" that night each week.</p>
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<p>I couldn't run this morning as I had to be at work before 8am, since the electricians were coming to the Library.  But tomorrow is supposed to be gorgeous here and I'll run before yoga class.</p>
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<p>Enjoy your day everyone, and run a few miles for me.  Happy New Year to the Jewish masterfuls on the list.</p>
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<p>Susan</p>
 

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<p>Hi Susan, Thanks for kicking us off this morning.  My wife went to a few Zumba classes last spring. She said that it was sort of a combination of danceclub, aerobics class, and amateur night strip club. <img alt="" src="http://files.kickrunners.com/smilies/blush.gif" style="width:18px;height:18px;" title="">  I think it depends on the instructor.</p>
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<p>I finished off the evening last night with an upper body workout with dumbbells, and slept in a little this morning so I only had time for about 10 minutes of stretching instead of my new 20:00 to 30:00 regimen. I was doing so well during the last VRAA and I hope I'm not starting to slip out of the routine. 10:00 worth didn't really loosen up my hips and hamstrings the way I'd like. (Maybe I should go to a Zumba class?)</p>
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<p> I iced my foot, my ankle, and my anterior tib last night for a total of an hour while watching the Saints-Vikes rematch, and everything seems good this morning. But I will make sure I lace my shoes properly before going out today.</p>
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<p>Today is 5 mile recovery jog day, and I have to find time to do some core work as well. </p>
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<p>Brian</p>
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<p>ETA @ 2:20 PM:   I ran a 6 mile recovery jog with strides, after doing about 20:00 of stretching with my co-workers that included some dabbling with yoga. I don't think the moves I did agreed with me because I felt all twisted up during the run, and only the 6*100m strides worked that feeling out of me. I should probably just stick with what I know, especially when I'm going running directly afterwards.  Total of 6 miles in 59:30.  </p>
 

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<p>Morning BTY</p>
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<p>Susan - maybe you could post a video of you doing Zumba?   Or perhaps integrate that into your running?  :)   I'm sure the police and hospital staff would understand.  :)</p>
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<p>4.25 ez this morning with 8 X 20 bursts getting ready for tomorrow's long hot run.</p>
 

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<p>Yes, this forum definitely needs more Zumba films.  YouTube us please.  I think Mariposai does Zumba.  Who else?</p>
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<p>I have a 5K tomorrow, so today I did just 3.4 slow recovery, but I got a late start as I had a bunch of client calls this morning and it was wicked out.  Done for the day.  Spareribs</p>
 

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<p>I'd like to see that film.</p>
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<p>13 miles this morning, 8:25 pace.  Felt spectacular,  I wished I had more time to keep going,  New England in mid Sept is the best.</p>
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<p>Hi KS!</p>
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<p>Rock on,</p>
<p> </p>
<p>Mike</p>
 

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<p>ran 9.5mi, 3 of it with the meetup.com tucson group.  averaged 8:45 pace...</p>
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<p>...the best part: i opened the door this morning and it was colder outside than inside my house!!!  63f outside (79f inside)!  holy <a href="mailto:[email protected]">[email protected]</a>.  it was paradise.  first time since april i think.  we have another heat wave starting sunday/monday, but fall temps are only a few weeks away (i hope)... </p>
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<p>so what does it mean?  it means 1.5 liters of sweat.  yesterday i ran 10mi at 8:45 pace in 79f and lost 6lbs during my run, about 3 liters.  today 9.5mi at the same average pace in 63f and i only lost 3lbs, so 1.5 liters.  can't wait until it gets down into the 50s... it'll be no sweat to run.</p>
 

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<p>DD goes to zumba classes.  Last time she asked me to go I just laughed.  Speaking of class, I wanted yoga for lunch but my regular class was cancelled so I went to the downtown class.  It was a sweatbox and the teacher moves way too fast.  She also has a squeaky voice.  Other than that I loved it.  Embedded circuit training on tap this evening.  DS has an away game with marching band so I'm not missing anything.  Had a nice chat with the podiatrist and he gave me several of those sleeve/pads for my foot because they wear down quickly.  I see him again in 3 weeks.  He gave me a green light on the Javelina pacer gig and it's a good thing because my flight's booked.  Sorry I blabbed on so long.  It just comes naturally, as you know.</p>
 

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<p>I like that <strong>mc</strong> mixes systems of units.  You don't normally see lbs and liters together.</p>
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<p><strong>Econo</strong>, I would put a pox on PBR drinkers just in general for their apparent lack of good taste.  And why the heck are they throwing good money out the window?</p>
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<p><strong>Opie</strong>, woohoo on the green light!  See you in October.  We can drink beer, but not PBR!</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Labduck</strong> <a href="/forum/thread/70044/friday-9-10-10-master-runs-and-workouts#post_1944110"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>I like that <strong>mc</strong> mixes systems of units.  You don't normally see lbs and liters together. </p>
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<p>Shouldn't mc be providing us a    (liters of sweat / kilometer / degrees kelvin)    table?</p>
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<p>Mixing the liters and pounds, and using degrees farenheit and miles instead of degrees kelvin (or celsius) and km's just has me wondering if this is really our Astrophysmologist MCSwelter.</p>
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Hmmm, I can see it now..... My pacers will be drunk and stumbling down the trail. I'll be so worried about them I'll forget about my own sorry state. Could be a good strategy to get me to the finish. My only questions is "who will drive us back to the hotel?"
 

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<p>Good luck with that, Dove. Don't be afraid to call for a ride.</p>
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<p>Took today off work to get some stuff done. So far it's been pretty productive, but I do realize it's getting late awfully fast. I've already made banana bread and chased the damn moose out of the garden (again). This afternoon after running some errands, I'll be spending time in the garden to clean out the stuff I want. Then they can have what's left, I guess. Sure wish they hadn't eaten the kale though, it was looking perfect.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Better than yesterday</strong> <a href="/forum/thread/70044/friday-9-10-10-master-runs-and-workouts#post_1944115"><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><br><br>
Shouldn't mc be providing us a    (liters of sweat / kilometer / degrees kelvin)    table?<br>
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<p><br><br>
exactly what i was thinking at first.  except there's a pace thing in there too somewhere... today was really obvious since the avg. paces were the same... actually the only reason i weighed myself after the run was because i got home with the same elapsed time on my watch.  but if i ran at 7-flat pace, i'd probably have sweat nearly the same amount as yesterday, even with the cooler temps.</p>
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<p>so maybe this needs to be (liters/s) / (degree) / (km/s)  and then knowing your pace through your run and the daily temperature during your run, you integrate it for a total sweat amount?  hmmm.  clearly i need more data points though.  oh crap, humidity must be in there too...</p>
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<p>re: mixing units... i've been mixing horizontal wavenumbers and spherical harmonic degree all week at work, so my brain is a jumble of mixed units... sorry.  hopefully it'll sort out over the weekend.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Dove</strong> <a href="/forum/thread/70044/friday-9-10-10-master-runs-and-workouts#post_1944144"><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><br><br>
Hmmm, I can see it now..... My pacers will be drunk and stumbling down the trail. I'll be so worried about them I'll forget about my own sorry state. Could be a good strategy to get me to the finish. My only questions is "who will drive us back to the hotel?"</div>
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<p><br><br>
Yep, that's our plan exactly Dove!  And we'll jog back to the hotel, what's a couple of extra miles after 100... <ducks head from flying Brooks shoe></p>
 

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<p>Last PBR I had wasn't as bad a swill as I thought it might be.</p>
<p>I think those big brewers have figured out how to make so-called beer out of corn syrup. </p>
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<p>Great weather,</p>
<p>sort of used KS's pattern today 10x30-40" hard but about 2x that for rests  </p>
<p>with wu/wd made 5 miles total.</p>
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<p>Feelin' groovy,</p>
<p>JJJ</p>
 

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<p><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Labduck</strong> <a href="/forum/thread/70044/friday-9-10-10-master-runs-and-workouts#post_1944157"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><br><br><p><br><br>
Yep, that's our plan exactly Dove!  And we'll jog back to the hotel, what's a couple of extra miles after 100... <ducks head from flying Brooks shoe></p>
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<br><br><br><br><p>No, I think jogging back after 100 miles sounds reasonable...... But this race is <strong>101.4 miles </strong> <span style="font-size:10px;">(so it's out of the question)</span></p>
 

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<p>Good evening, friends. Ran with my BIL again this evening, this time 5.25 miles. He claims he never runs more than a mile or two, yet he seemed to be able to go on forever. I think we're going to change his name to Forrest!</p>
 
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