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<p>Happy Fri all,</p>
<p> </p>
<p>Got my "LR" done before Earl arrives: 12 miles, 1:40:46, 8:24 avg pace.  The last couple of miles were killers, as I finished in 78F temps with 65% humidity.  (Yeah, I know, some of you would be wearing mittens, but this Northern boy doesn't take too well to the heat.)  It was great getting those miles done though, I finished strong.  Yeahhhh!</p>
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<p>Enjoy the gift.</p>
<p> </p>
<p>Mike</p>
 

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<p>Mornin' Mike!</p>
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<p>5.53 miles as before the sun came up, wearing a headlamp and an orange shirt to be seen on the road.  It was already 23°C and still pretty muggy. </p>
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<p>Miles were 9:39,9:36, 9:52, 8:55, 9:25 and 9:40 (for the last 0.5) m/m avg.  Felt harder than it should have, and I sucked in too much car exhaust for my liking, but I got it done.</p>
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<p>Earl will only graze us and dump a bit of rain tonight, but a big system from the great lakes will make things pretty soggy next week.  Just  bloody wonderful...... the roofers show up Tuesday!</p>
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<p>Have a terrific weekend everyone!</p>
<p>Hope the east coast crowd stays battened down!</p>
<p>Good luck to all that are racing!</p>
 

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<p>Good Morning irun & Heme!</p>
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<p>Nice LR irun - it was tough weather out there today.  Wish I had worn another shirt than the one I did that felt like 5 pounds of water on me.</p>
<p>Heme- hope your roof gets done in time!</p>
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<p>10.2 miles.  Hoping to get my LR in after Earl this weekend hoping for slightly cooler and drier temps for it!</p>
<p> </p>
<p>Enjoy your day!</p>
 

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<p>It is good that Hurricane Earl seems only to be brushing the edge of the US.  Ya never know with these things - they've been known to take 180° turns.  But it looks like no direct hits and only a wet and windy weekend for many on the east coast.  From one who has the utmost respect for Hurricanes (up close and personal), that's a good thing.  I'll never forget a frightened and crying phone call from my DW as she literally held the front door from blowing outward as I worked 1000 miles away in Dallas.  Never again.</p>
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<p>8 gloriously easy miles at 9:26 pace.  I had to keep the legs in check today.  They wanted to go.  Had to save it for tomorrow's LR, where I'm hoping to Fast Finish.</p>
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<p>I just noticed the calendar.  TCM is 1 month from today.  Yikes!</p>
<p> </p>
<p>Bill</p>
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<p>rain?  what's rain?</p>
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<p>9.5mi ez, a couple of it with the meetup.com group.  heading northwards of 105f this weekend, lovely.  only about 8 more weeks of summer here in tucson.</p>
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<p>evan: one way to avoid the breaks during your run is to slow down.  strap a heart rate monitor on you and keep your heart rate below 125bpm on easy days.  going ez for real on ez days will help you go harder in races, guaranteed.</p>
 

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<p>10 miles at 5 am----dark out and I jumped at times as the shrubbery rustled and creatures scrambled about. Might be time to wear my glasses during the am runs. bleh.</p>
<p>Easy paced and steady, no watch and feeling strong. Agree on the easy for real days and then zooming at races. It's made all the difference for me this summer. I may run lots and lots of miles, but many are at a mellow pace, so I can hammer the races and get the quality on workout days.</p>
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<p>Gin?! Are you out there? Will I see you in New Haven on Monday? I suppose I could check the pre-registered list, but thought I'd ask. I'll look for you on the New Haven Green. Of course I run this race for the free loaves of bread and the beer. Ha. </p>
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<p>Nice running Pink....if you are long-running this weekend, I assume no race for you Monday? I'll look for you in October in Hartford then!---nice spread about the marathon and half-marathon there in the latest issue of "New England Runner" with descriptions of all the course changes----looks faster now.</p>
 

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<p><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>mcsolar99</strong> <a href="/forum/thread/69904/friday-sept-3-and-earl-s-a-coming#post_1941826"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a></div>
<div class="quote-block">evan: one way to avoid the breaks during your run is to slow down.  strap a heart rate monitor on you and keep your heart rate below 125bpm on easy days.  going ez for real on ez days will help you go harder in races, guaranteed.</div>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<p>Originally Posted by <strong>CNYrunner</strong> <a href="/forum/thread/69904/friday-sept-3-and-earl-s-a-coming#post_1941857"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a></p>
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<p>Agree on the easy for real days and then zooming at races. It's made all the difference for me this summer. I may run lots and lots of miles, but many are at a mellow pace, so I can hammer the races and get the quality on workout days.</p>
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<p><br>
OMG!  Two of the better runners around here agree with me on SOMETHING, ANYTHING!<br>
And here's what one of the best Coaches around has to say on the <a href="http://206.214.217.133/articles/ptp.pdf" target="_blank">subject</a>.</p>
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<p>But Erika, I've said it before to you privately and I'll say it again publicly - Whatever you've been doing has been working.  Keep on doing it.  You have something like 7 PR's this season?  Don't change for change sake.  Tweaks maybe ...</p>
<p> </p>
<p>Bill</p>
 

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<p>I think Ek knows all that advice is good, but I suspect she is one of those runners who cannot run slow. I have run with many of them.  They have one pace for non-race workouts, and it's pretty quick.  Not me though.  I am very slow on my LR and recovery runs.</p>
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<p>Irun, did you wear a jacket during that workout today?  I got the chills just reading about your temps.</p>
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<p>I'm kidding. It was low 70's here this morning and I got in a breezy 4.5 before my flex workout at the Y.  Now off to the Apple store to nag them with more questions about getting this &%$#@* iPhone set up.  Spareribs</p>
 

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<p>Getting ready to go to yoga.  Good timing, too.  I just got this e-mail:</p>
<p>Hello Karl – I’m writing to let you know that the hiring team has chosen two other attorneys as our top candidates for the supervising attorney position.  We enjoyed our interview with you.  I wish we had much more finding so we could hire all the good people who want to help us serve our clients.  I wish you well.</p>
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<p>I think she meant funding.  I'm very disappointed.  I will be second-guessing myself about that interview for quite a while.  I'm just glad I only told you guys, my references and DW about the job.  There's nothing worse than telling the kids and basically the whole world about an opportunity that doesn't come through like I've done before.</p>
 

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<p>it's their loss opie//.......</p>
<p> </p>
<p>...like my dad says...</p>
<p>...............just be polite, you may get to Use Them later on......</p>
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<p>========</p>
<p> </p>
<p>...Naught.......</p>
<p> </p>
<p>....but with Stretching.........</p>
 

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<p>I'm sorry to hear this Opie. You would have done SO well at that job. But I think it just means there's another, better, opportunity out there for you. These disappointments almost always seem to make sense in retrospect.</p>
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<p>working 1/2 day today and then off until next wednesday. DS starts school on Tues and I have always taken the 1st day of school off so i can be home when he gets home, with a special treat waiting.</p>
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<p>tonight is his future highschool's opening football game, so we'll go to that. Tomorrow, maybe the Ducks game. Otherwise my wknd will consist of canning more beans and get started on the beets. would like to find a recipe for pickled beets also. I think it'll be pretty low key - get a few things done around the house/yard, getting all our ducks in a row for the start of school, etc.</p>
 

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<p>Yes, their loss, Opie.  Breathe through the disappointment, then get set for what Tammy said: a better position is out there and waiting for you.</p>
<p>Nice MLRs and LRs, gang.</p>
<p>evanf, I'm not sure I've seen you do the type of speedwork that others routinely do, so maybe what you're doing -- yes, with all the PRs Byll pointed out -- works just as well or even better.  Whatever works.</p>
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<p>90' vinyasa</p>
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<p>There were only four of us in class, so we did <span style="text-decoration:underline;">lots</span> of arm balances and core work.  Yow!  It was great.</p>
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<p>Found this <a href="http://www.iyogalife.com/slideshows/slideshows/The_10_Best_Poses_for_Runners.php#9" target="_blank">site</a> for anyone interested in a little change to their apres-run routine (or any time).  Gentle, easy stuff.  The third-from-last is one of the best things for feet and ankles.  It will probably smart the first time you do it for any length of time. </p>
 

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<p>Sorry about the disappointment Opie. </p>
<p> </p>
<p>Tomwhite, I'm just curious about your signature line.  If nothing takes the place of persistence, and you did nothing today, does that take the place of persistence? And could it take the place of persistence every day?  Seems like a real "all or nothing" type of mindset to me. </p>
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<p>Hello to all the Kickmasters here and all the Ships at Sea.  </p>
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<p>I took the day off from running but this obsessive part of me is still plugging along (no offense Plugging Along) in the Virtual Race Across America.  I've walked a total of 5-1/2 miles so far today, with another 1-1/2 to go on the way home from work.  No running though.  It also has me stretching every morning, doing core work 3 times a week (Hi Econo - we're watching you )   8 )    and now doing strength training 3 times a week.  But my gym partner just canceled on me today for our afternoon workout, and since he's the member at the gym, and not me, I guess I'll be working out with the dumbbells in the basement again tonight.  At least there is a hot tub at my house, and none at the gym.   </p>
 

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<p>SS, that's one of my favourites, but I can't hold it for more than 20-30 seconds.  When my AT was really acting up and threatening to involve the plantar fascia, I made sure I was doing that daily and it seems to have done the trick.</p>
<p> </p>
<p>Bummer on the job news, Opie.  Like Tamster said.</p>
 

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<p>Hi BTY!  <img alt="" src="http://files.kickrunners.com/smilies/hello.gif" style="width:25px;height:29px;" title=""></p>
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<p>Rats, Opie.  Here, have a beer?</p>
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<p>6 miles for me in the very hot sun.  It was 75 degrees; much better than last night's run.  As I ran slowly, I reminded myself of the "go slow so you can hammer your races" advice on today's thread.  That's me....pokey slow during the week.  I have a half marathon on Sunday.</p>
 

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<p>It's called Diamond Pose? Who knew... I just knew it as toe stretch... One of my favorites as well, been sitting that way long before I knew it as "yoga". The toughest part (for me at least), is making sure my ankles don't splay out. Good stuff, thanks SS.</p>
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<p>9.25 miles, most of which were with my running partner. This was one of the last times we'll be able to run together on a weekday, since she's a teacher and goes back to her job full time on Tuesday. Sniff, sniff.<img alt="" src="http://files.kickrunners.com/smilies/sad2.gif" title=""></p>
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<p>Yes, definitely their loss, Opie. One door closes so that countless others may open. It's all good.</p>
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<p>No rain yet here, though we're only due for a sprinkle at best. Good riddance, Earl.</p>
 

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<p>Thanks.  I'm picturing a cold Samuel Adams Summer Ale, straight from Econo into my fridge when I get home.  Then we walk over to the high school for the big opening night football with our son's awesome marching band.  The band brings in as many people as the game itself because the team sucks and everyone knows it.  And that's why I'm not living in Oregon right now, so I can be there for that.</p>
 

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<p>Hi CNY! ( thanks for the heads up Pink! )</p>
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<p>Dealing with some personal issues lately so have disappeared from here for a bit.....</p>
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<p>Yes I will be in NH on Monday. It will probably be a PW for me but I plan on running the Hartford half so I'm looking at it as a training run. The weather looks perfect too! The bread is the best! I'll save my beer for you. Now if they only gave Maragritas after.....</p>
<p> </p>
<p>I'll be near the Silk City Strider banner again. I'll look for you but GL in case I don't see you until after!</p>
 

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<p>Hahahahaha... mc... keep it below 125? Good Lord, man, I can't walk to the mail box and keep it that low. <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""> I have a naturally pretty high max HR (probably in the upper 190's) and can toodle along for quite awhile feeling good in the mid-170 range. But I appreciate your message. Really. But I will also agree with Spareribs (and earlier, ksrunr) on the natural pace thing. The only time I've really felt like running hurt, besides some hills I tend to do, is when I forced myself to run slowly in the 10 m/m range... everything from hip to back and even shoulders felt bad and out of sorts. So... I go by feel most days, and if that means I speed up a bit on the downhill parts, then so be it.</p>
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<p>(and Byll, thanks... I hope to keep doing exactly that!) Next PR to go down is my 50k... hope it works.</p>
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<p>Thanks for that link, SS. That first one with the toes bent like that just makes my foot hurt. My third metatarsal joint has stiffened up so much the last couple of years, I don't think I could do that.</p>
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<p>Hi Gin! Hope things are going ok...</p>
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<p>37° this morning on the way in to work. And it's just 44° and foggy now. Last year on this Friday before Labor Day, my log states it was 68° and sunny, with an incredible cloud of gnats everywhere. I don't think gnats will be a problem today, and I'm glad I brought a long-sleeved shirt!</p>
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<p>[ETA: {{{Opie}}} hang in there, fren. I agree with what Tammy and others have said; there's a better opportunity out there. But I hope it's in the PNW because I know you're just out of place right now.]</p>
 

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<p><br>
Good spin class for us this morning.  I sat and waited for my tire to be fixed a little while ago and when I got up out of the chair, my hips were practically locked!  I was so incredibly stiff.  I must have worked harder in the spin class than I thought.</p>
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<p>Tomorrow I'll do a short run if the weather's OK, then 30 minutes of a yoga class before work.</p>
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<p>Sorry, Opie, I know that hurts.</p>
<p>Good runs to all the masterfuls!</p>
<p> </p>
<p>Susan</p>
 
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