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Good morning all. I woke up at 5:30 and it's snowing like crazy here; already more than 3 inches on the ground and it's still coming down hard. No work today -- hooray!<br><br>
Unfortunately, that means no run today either. But I'll use the stationary bike downstairs later today for a bit at least, and hopefully get MrRiley0003 to join me in a little faux-yoga stretching. He's very inflexible and hopes to improve that a bit. We do a little couplesyoga type of thing and it's a lot of fun, when I can goad him into doing it.<br><br>
Have a great day, everyone!<br><br>
Susan
 

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Snow? What's that?<br><br>
Up and out at 4:30 AM (snore ...) for 12 miles total. Sandwiched in there were 10 repeats of 3:00 minutes each at a "moderate" pace. I tried to keep them (by feel only) slightly slower than tempo and I think I got them pretty close.<br><br>
The 3:00 min. repeats were run at 8:25, 8:08, 8:03, 8:00, 8:17, 8:08, 8:16, 8:12, 8:13 and 8:04 min/mile pace. 2:00 recovery between each.<br><br>
Now I need a nap (snore ...) <img alt="happy4.gif" src="http://files.kickrunners.com/smilies/happy4.gif"><br><br>
Yesterday, I posted a "DNF" thread over at RA for those of you who may be interested in my Lessons learned - hopefully someone out there won't repeat my missteps.<br><br>
Bill
 

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Riley - I'm with Bill. What's snow? Actually it snowed in CC 5 years a go and we got a couple inches. It was the first recorded snow in over 50 years. Talk about shutting down a city. Really cool to see snow on the beach downtown.<br><br>
Nice workout Bill.<br><br>
9 miles for me this morning in the hills. 59 degrees with cool N wind and misting. Must be like running in a cloud.<br><br>
AA nice pic. They grow up fast.<br><br>
Good day to ya.
 

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5 miles slippin' and a slidin' in the white precipitation covering the roadways...decided on an untimed recovery and went long enough to loosen up.<br><br>
Nice photo of the bAAby, Dave.
 

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Good morning.<br><br>
Another one of my running friends has hurt herself on a bosu ball -- this friend broke her tibia. Becareful x-trainers!<br><br>
Today is my day off from running. I thought about picking up a yoga class since I missed last night's class but decided to give my wrists another day of rest. I've had waaaay too much computer work this week and planks/chaturangas/down dogs don't help.<br><br>
The book <i>Into the Wild</i> begins each chapter with a quote or two and this one by Wallace Stegner struck me:<br><br><i>“It should not be denied. . . that being footloose has always exhilarated us. It is associated in our minds with escape from history and oppression and law and irksome obligations, with absolute freedom, and the road has always led west.”</i>
 

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Snow? Not here either, but a nice morning with temps in the low 40°s. Did not wear a coat to work for the first time this year.<br><br>
No running today for me either, but it was donut day as usual. 8 miles on tap for tomorrow.<br><br>
I have not read <i>Into The Wild</i>, but I've read two other books by Jon Krakauer and really enjoyed those. I need to go back and read this one.
 

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Good Morning Gang!<br><br>
Temps soared overnight to 21F. Yippee! But then the snow that was supposed to start after the morning rush hour started coming down hard by mile 3. Footing quickly deteriorated. I was planning on an easy pace anyway, but this was getting dicey. And to top it off, I really hurt my knee running sideways (looking over my left shoulder to see if it was safe to cross a street.) Yeeoow! The pain eventually subsided but I had to focus on maintaining proper running poster and stride, no lateral motion. It's barely sore now. Tomorrow is a good day to rest I think with a snow shovel.<br><br>
10 miles, 1:27:58 (8:47 pace)<br><br>
Handsome young lad you've got there DAAVE!<br>
Good runs Bill, KS, Lynden.<br><br>
Mike
 

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I'm hooooome! I managed to coax myself into the pool on the way to work this AM and put in 2300m. I must now wrap my head around work for a while. Tonight, after I bundle Mustang Filly off to a weekend camp, I'll jog over to the track and put in a nice ladder workout. I'm tired, so will not push the workbouts all the way up to VO2Max pace - will just run them at Daniels' Tempo instead.<br><br>
The area of my foot blisters hurt this morning when I woke up, which had me thinking, "uh, oh. Infection." But an hour in the pool seems to have soaked it back to happiness. Will tape grumpy feet before the track session tonight.<br><br>
ETA Mandatory Weather Report: 42F, clear skies, rosy sunrise illuminating the gold leaf on the dome of the Legislative Assembly building this AM.<br><br><img alt="" src="http://amit.asaravala.com/archives/victoria.jpg" style="border:0px solid;">
 

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Hi Kicksters!<br>
I read Bregers Race Report and I hope that he doesn't mind my quoting it here as I thought it was a great post with some valuable information in it.<br><br>
Breger over at RA say's:<br><i>Last weekend I had a very unexpected and discouraging DNF in my HM that came out of the blue. I didn't hide the fact that I DNF'd. So I certainly won't hide the fact that I had some important and painful lessons to learn.<br><br><b>1. Slow down and adjust goals on high H&H days.</b><br><br>
I've been telling anyone who races down here that they must make adjustments if they happen to get a high H&H day on race day. Some listen, some don't. I didn't listen enough to my own advice. I adjusted my goals downward, but apparently not far enough. Even though I train in this stuff year around and get fairly acclimated, a high H&H day takes it out of me bigtime.<br><br><b>2. A single Stepback week of Tapering isn't enough (for me). Otherwise known as: Base building and racing are mutually exclusive (for me).</b><br><br>
We're all physically different, so your mileage may vary here. But I had been doing some marathon training base building coming into this race and thought that taking an easy Stepback week before the HM would be sufficient to act as a mini-taper to enable me to race well. Not.<br><br><b>3. Be sure you're fully recovered from illness. Get a checkup if the rundown feeling persists.</b><br><br>
I had been sick 3 weeks before the race and skipped the Miami HM. I also took off almost that whole week, except for a few short, slow runs. When I felt better I jumped right back into the base building and got the mileage back up. That went pretty well - I thought - but the lack of energy and high resting HR were a sign to me. I knew that but didn't think through why sufficiently.<br><br><b>4. Eat right before a race.</b><br><br>
4A - The night before the race I ate a dinner of BBQ Ribs, Waffle Fries, and Peanut Butter Cream pie. Yummmmm! But stupid. Next time I'll eat the pasta I intended to eat.<br><br>
4B - I had recently become a snack hound, eating chips, chocolates, peanuts, fritos, yada, yada. "Gee, where are those extra pounds coming from?" Stupid again. The chips will stay (hey, I'm human!), the other stuff is done for.<br><br><b>5. Check the ego and pride at the starting line.</b><br><br>
In the future if I find it's not my day, swallow the pride and finish with what you got on that day. I let my pride tell me I didn't want to slow down though my HR was sky-high right from the start. I allowed myself to DNF rather than just finish. (That hurts a lot to have to say.) I will never DNF again, unless an injury is the reason.<br><br><b>6. It's not really that important in the grand scheme of things.</b><br><br>
My DW gave me this lesson - "If that's the worst thing that ever happens to you, you're lucky". She's right of course.<br><br><b>7. I am not talented enough to do this on my own.</b><br><br>
(Please forgive my faith reference here, but for me this is important.) God wanted me to learn something on this day. I need His help and I need to listen when He has something to tell me. Enough said.<br><br>
Bill</i><br><br><br>
Glad you didn't hurt yourself Bill. Larry
 

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Good words from Bill.<br><br>
Hey, Labduck & Mrs Labduck -- it's <span style="color:#0000FF;"><i>Brilliant</i></span>!!!<br><br>
30 min in the pool (swim lesson) today. It was fun, and I'm starting to sleep well again. Yesterday I did nothin'! I guess sometimes I have to throw mileage and "progress" out the window.
 

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Snow here too, I won't venture out to run in it however, I will watch it fall from the comfort of the building gym later.<br><br>
I think Bruger should share his DNF wisdom here on KR in the Race Reports forum.<br><br>
Cute beagle avatar Dale, is that a Toce family member?<br><br>
Off to hunt for the bAAby picture, could use a lunchtime smile.
 

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<img alt="" src="http://i31.tinypic.com/io0meq.jpg" style="border:0px solid;"><br><br>
No running for a few days. Adductor injury <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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Sally, if I lived there, I don't think I'd ever leave. Looks like a postcard!<br><br>
Rest day today, but a late post of last night's run. Didn't hit the road till about 6 but it was still around +30F and slick, but getting dark. I took my flashlight and headed down the bikepath which has a couple inches of soft mushed up snow. Easy enough to let gravity help with the trip down (miles @ 8:26 and 8:05), but the trip back up was hard (8:48, 9:02 (steepest part), 8:5xsomething), overall 8:47 pace. Most of that last mile was done going back and forth on the .33 mile (relatively flat) road in front of my house. 5.2 miles total.<br><br>
A little cooler today but still very nice. I'll probably go for a walk at lunchtime to get some sunshine, and shovel hardpack snow tonight. Bet they don't have to do that in Arizona....
 

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That berger guy has some good thoughts.<br><br>
Nice photo Sal.<br><br>
Anybody else seen "Spirit of the Marathon?" What'd ya think?<br><br>
Rainy day here in paradise, but it's a rest day so that works out well.<br><br>
Good luck to all the weekend racers.
 

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(I didn't take that photo, but it's one of my favourites)<br><br>
One of the most memorable lines from the conference was a suggested interview question: "Are you lucky?" Some (baffled) respondents might respond, "Heck, no. I've worked really hard and sacrificed everything to get where I am. Luck had nothing to do with it." Others, after thinking, will tell you, "Well, I live in a great place, and I have a family, and I like my colleagues more often than I loathe them, I'm educated and I'm healthy and do interesting work. So, yeah. I'm lucky."<br><br>
Which one do you think will be a more creative, productive member of your team?<br><br>
So, yeah. I'm lucky. I live in a beautiful place, winter drizzle notwithstanding. Last night's flight brought me in over Mt St Helens (poor thing), Ranier, and the Fraser Valley. Vancouver's downtown and the North Range were sunset-lit outside my window. By the time my puddle-jumper took off, the moon was rising and lit the sea and the Gulf Islands all in silver and gold.<br><br>
OTOH, the conference theme was "Another Brick in the Wall." And the soundtrack to my world for the last week has been alternating between Sinatra (casino and The Strip) and Pink Floyd (everywhere in the conference centre). Wednesday night, a tribute band (a good one) played the entire <i>Dark Side of the Moon</i> and much of <i>The Wall</i> during the eclipse. I have "<i>How can ye have any puddin' if you don't eat your meat?</i>" shrieking in the back of my head. I need a brain-cleanse.<br><br>
It's time for a complete cycle of the Goldberg Variations.
 

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(((bap's adductor)))<br>
(((crappy JJJ)))<br>
It's a mixed bag of weather. School was cancelled but I still had to go in for a conference call at 11:30. I was planning to go to the trail but the beautiful snow changed to heavy rain and sleet. The trail would be slush, just like the streets, so I might as well stay in town. Before running I'll shovel the driveway so I can drive down it with DS's truck with our new washing machine. His truck doesn't get good traction but the washing machine in the back should help. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
MS, it could be worse. Do you know any Frank Zappa lyrics? When MrF really wants to bug me he quotes Frank Zappa.
 
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