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<p>Morning Kicksters...</p>
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<p>Up at a stupid early time to catch a ferry for an 8 am meeting in Seattle.  A rest day for me.  Hope everyone has a great Friday workout or rest or...</p>
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<p>Later</p>
 

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<p>Dan--Morning!  Somehow I didn't realize you were so close to Seattle.  You could have met son1 while he was there with deCycles earlier this summer!</p>
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<p>Rest day here, too.  We had a very long drive yesterday.  Normally 9hrs, but longer yesterday.  Only an hour into the drive we had to stop so I could take a nap.  No amount caffeine, loud music and shifting in my seat could keep me awake.  A 20min power nap did the trick.  But, half an hour back on the road and son4 needed to go to the bathroom.  And so it went...  We got in late last night.  Hopefully over the weekend I'll get 'round to posting some photos.  Oh, and write that race report...</p>
 

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<p>I had my monthly medieval torture session / massage last night.   At least it's not the Graston muscle scrapping that <strong>zrun</strong> is having fun with.  I recall <strong>Chances</strong> likes that too.  Calves still feeling it when I dragged by butt out the door and willed my legs to take me 10 miles this morning.  75F and 88% humidity.  Lovely. </p>
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<p><strong>Dan</strong> - Hopefully the meeting isn't as stupid and the time.</p>
<p><strong>4boysmom</strong> - have a nice rest day.... chopping wood later?</p>
 

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<p>Way to go <strong>RA</strong> on the 10 this morning and have good rest days, <strong>Dan</strong> and <strong>4boysmom</strong>.   The stuff the PT did yesterday wasn't that uncomfortable.  Unfortunately, I only made it about 3/4 of a mile into my run this morning before the hamstring started flaring/grabbing and I had to walk back.   Started out with a downhill in the first mile, so maybe not the best route for testing it out.  Well, back to the drawing board.</p>
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<p>Have a good Friday, all.</p>
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<p>Dan- ferry? <strong>Dave</strong> would have just swam it, then run the rest of the way to the meeting.  Enjoy the rest</p>
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<p>Mom- Long drives take it out of me too, take it easy today</p>
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<p>RA- so, how much do you believe in those massages?  I've never had one, but know several people that go monthly like you to get them.</p>
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<p>zrun- sux about the hammie.  hope it heals up soon. how long till the race?</p>
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<p>I am gonna join the rest pool today.  Death march, I mean, 5K race tomorrow.  What really sucks, is that last year this race was my 2nd fastest time ever, only 2 seconds from my PR, and I ran it without a watch, and without stretching.  Really nice, flat course.  Starts aand ends right in front of Graceland.  I think the course record is 14:47.  Really hard to place in AG here tho, it usually has over 1000 runners</p>
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>BigBuckSnort</strong> <a href="/forum/thread/69473/friiday-august-13th#post_1933646"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br>
RA- so, how much do you believe in those massages?  I've never had one, but know several people that go monthly like you to get them.</div>
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<p>I got a gift certificate to a local massage <span style="text-decoration:line-through;">parlor</span> therapist for my post Boston recovery.  Prior to that my only other massage was after Chicago last Fall.  I decided to keep going as I've been having issues with my hip flexors and calves.  So, it's a functional need and helps with my hips. Standard stretching helps my calves.  I think a lot of it has to do with the volume of training and how well you stretch post workout.</p>
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<p><strong>zrun</strong> - hope that hammie starts to play ball.<br>
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<p>Good morning everyone!</p>
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<p>Dan/4BM - Enjoy the rest and welcome home 4BM.</p>
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<p>RA - I could use one about now.</p>
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<p>zrun - take care of the hammie</p>
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<p>BBS - I would have rode my bike to the meeting and then run back home.  <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title=""></p>
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<p>Me - 14 mile run this morning.  I was hot and humid!  But it was sweet, started nice and slow for the first six mile (8:55 pace) and then I picked it up for the remainder of the run finishing with an average pace of 8:14.  Gotta love when you finish strong.</p>
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<p>Happy training everyone!</p>
 

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<p>Good morning everyone.  Yesterday at Snowbird ski resort I got in a bit of running/hiking.  We took one of the longest ski lifts I have ever been on to nearly 11,000ft. elevation.  Then we had to meet my wife and kids at the top of the tram.  It goes every 30 minutes, so we only had 20 minutes to hike to the top.  So we jogged through the tunnel in the mountain.  Then hit the trail up to the top joggin/hiking.  It was a very scenic hike being so high up.  It was a nice quad killer but fun. </p>
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<p>Today I got in 4.25 miles in 36:35(8:37).  I was going to do 4.33 or so to mess with chances, but decided on instead.  I was going to go further, but also decided to keep some of the mojo I have today and save it for my race tomorrow.  Nice job on all the running/resting and such today. </p>
 

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<p>hey there Friday trainers...and resters...</p>
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<p>I overslept this morning, so no morning run for me. Then the domino effect of being way behind schedule meant I had no time to pack a bag for a workday run either. So, I'll be doing a tempo run this evening, not sure what type of segments yet. Last week I did 2 x 12 minutes. I could go 2 x 13-15, or 4 x 5-6 tonight, or maybe a longer segment at sub-threshold pace, say 30 minutes or so. Decisions, decisions.</p>
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<p>Tomorrow I ride long (for me)...40 miles on the road bike.</p>
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<p>Re: massages. I get one every 4-6 weeks from a massage therapist who is associated with my chiropractor. I initially started with both after an injury sustained just before Boston '09 (I ran it anyway as most of you recall). In any case, I've been injury-free since then, so I am definitely a believer.</p>
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<p>Dan - I hate stupid early meetings. They make for a very grumpy Hawk, especially if nobody brings in bagels.</p>
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<p>4bm - funny how those long drives seemed easy back in college. Not so anymore.</p>
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<p>RA - nice job on the humid 10</p>
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<p>zrun - sorry the test run didn't go so well. But you did the right thing cutting it short.</p>
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<p>BBS - good luck on the 5k tomorrow</p>
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<p>Dave - good job on the long run. Strong finish is the way to go, if the conditions allow it.</p>
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<p>ETA: kevin you snuck in on me. Nice run this morning and yesterday. Any distance at 11,000 ft is impressive.</p>
 

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<p>No posts in nearly 11 hours? Really?</p>
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<p>Well, I opted for the sub-threshold run tonight and it was a good decision. Warmed up for about 10 minutes then it was go time. I ended up covering 4.33 miles for a 6:55/mile pace. That's what I call a good starting benchmark to work from the rest of the way. I'm not quite where I want to be yet but this is a step in the right direction. Cooled down for about 2.7 miles back to the house for 8.26 miles total at 7:53 overall pace.</p>
 
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