[rtravers]

I'm still waiting for the "out like a lamb" part of March. I guess the fact that it was 39 degrees and windy for my morning run should feel nice enough. It's not 29 like last weekend!<br><br>
6.35 bread and butter miles this morning in 57:23 (9:02 pace). No wildlife sightings. Didn't see LaT, either, but that's usually a Thursday morning thing, anyway...<br><br>
--Robin

 

[millbot]

Hello, Robin (nice photo yesterday!) and the rest of yas.<br><br>
Check out <a href="http://www.kickrunners.com/forum/showthread.php?t=25017" target="_blank">hally's POTD thread</a>! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
More ITBS rehab for me. Heading out for a walk now.

 

[breger1]

Congratulations to Econo for her nice midweek 20 miler yesterday. You are soooo ready!<br><br>
Thanks also for all the kind replies to my POTD yesterday.<br><br>
Today was a biggie on dtoce's "Kyll Byll" training plan. 14 miles with 8x5 minutes moderate+ pace with 2 mins. between. I took that "moderate+ pace" to mean slightly faster than tempo (7:44 to 8:00 is tempo for me).<br><br>
The 5 minute Repeats were run at 7:35, 7:32: 7:39, 7:38, 7:37, 7:41, 7:42, and 7:41 paces - right around 2/3 of a mile for each repeat. 14 miles altogether in 2:03 (8:49).<br><br>
I'm still here Dr. Dale. Keep trying!<br><br>
Bill

 

[ksrunr]

Nice run Bill<br>
((Millionbot))<br>
Robin - nice pic yesterday. I bet you just swelled up with pride. I always did.<br>
Is a "Wildlife" siting and a "La T" sighting hard to tell apart?<img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"><br><br>
I see the cave man McS made an appearance yesterday. Bet it's hard running in a cave.<br><br>
I woke up last night about 3 a.m. with a horrible cramp in my hamstring. It ached all night. All I could think was Dove jinxed me and could I run this morning.<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
10 moh in 60 degree breezy irc @ 7:55's.<br><br>
More tonight.<br><br>
Have a good day.

 

[tomwhite]

...hey dove//....<br>
...I switched strides<br>
from mid-foot strike<br>
to rolling off heel-to-toe.....I could actually feel the hammy relax during the foot-strike.....<br>
.............might be worth a shot........<br><br>
========<br>
..........anywhoo,,,,,,30-min easy rolling heel to toe-ness...........<i>.patent pending////</i><br><br>
..............good running guys................Roll On......

 

[old guy]

Good morning all. A little warmer today, into the 40s already.<br>
5.3 miles hill training.<br>
Wildlife report:<br>
12 deer<br>
2 red-tail hawks<br>
1 pileated woodpecker.<img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">

 

[Rindaroo]

Morning all..<br><br>
I skipped the run/walk today & am really bummed. My shoulder/arm is in so much pain, it just wasn't going to happen today. I don't know if I tweaked it doing weight machines or what - been steadily getting worse in the last week & ice, advil and aleve are not touching the pain anymore.<br><br>
I made a doctor appointment for today, but they left me a message cancelling it last night.. so have to call this morning to reschedule. Hopefully, it will fixable quickly, and I'll be able to get back on the treadmill very soon.

 

[soot]

Good morning, everyone.<br><br>
5.6 easy miles

 

[tomwhite]

..easy does it RIN........

 

[Pink]

<b><span>E</span><span>C</span><span style="color:#FF0000;">O</span><span style="color:#FFA500;">N</span><span style="color:#00FF00;">O</span></b> - nice 20+ run yesterday!!!<br><br>
Some nice runs already today and a lot of wildlife there old guy!<br><br>
1/4 mile warm up, 7.5 miles on the tm with a 1/4 cool down. I tried to mix up the pace with 1/2 easy, then 1/2 mile harder, alternating.<br><br>
Have a nice day everyone!

 

[Mustang Sally]

{{{Rinda's shoulder}}}<br><br>
Bighl, that workout looks an awful lot like mine last Thursday. 'Cept you were faster, you wild thing, you. Good job.

 

[JJJessee]

Great run <b>Byll</b>.<br>
{{{<b>Rinda</b>}}} {{{<b>'bot</b>}}}<br>
Hey <b>soot</b> <img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><br><br>
runnin' later<br>
jjj

 

[lyndenrunner]

8 mile lope around town this morning with T at an 8:09 pace,nothin' special...<br><br>
As I said on RA,I sure miss Thunderbolter's descriptions of his daily runs and the adventures of Dark Horse...that's what makes these forums so much fun...

 

[perchcreek]

Rinda.. ouch. hope it gets better soon!<br>
Nice run Billllll that sounds like a fun workout.<br>
<<<Bot's ITBS>>><br><br>
Intervals today. Did them with the Garmin during a 10.2 mile route. The times were all over the place due to terrain, turnarounds and Garmin accuracy. But the <b>efforts</b> were solid. It all felt great and the part I like the most is how easy it feels to run a nice pace after the speed work. I'm glad Pfitzinger never recommends those killer sessions with like 8 repeats <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">... Byll you rock <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><br>
result:<br>
10.2 mi in 1:23:12 (8:08 pace, AHR 155), including 4 x 0.75 mi with 2 min jog intervals. The 0.75 mi speed sessions averaged 7:06 (6:54, 7:10, 7:07, 7:12) (Targeting around 7, close enuf). I felt great after the speed work for a 4 mi <i>cooldown</i> at MP.<br>
I'm still too "gun shy" to push hard enough to get my HR up to a real VO2max (like 180) I only got it up to 168 (86% of max).<br><br>
Have great runs!<br>
Steve

 

[CassadAAmius]

Perch and Byllger, those are splendid runs. You guys are both in terrific shape. Smart runners like you know how to hone that edge while staying healthy. Remember perch, no heroics... you are set to rock Boston!<br><br>
Get well soon, millbot. Did I miss a report of your encounter with FF? I am getting worried that FF hasn't posted... do we need to send out a search party?<br><br>
{{{ rinda }}}<br><br>
Gordon, I miss Thunderbolter and Dark Horse too.<br><br>
Fortunately the university and the graduate instructors' union reached an agreement late last night, so instead of having to cover an 8am lab section I was able to get out the door for a recovery run. (I believe the breakthrough in the negotiations came when the union dropped their demand that the president of the university personally take out their trash and give them all backrubs.) 6.5 miles, including a stop by the track for 6x200m at 4:50-5:10/mile pace with 200m easy jog recoveries. It sure is a lot easier to do a 5:00 mile 200m at a time. The rest of the run was all easy, 9:00 pace or slower.<br><br>
Everyone have a great day and a great run.

 

[mariposai]

Today was a tempo day for me. I ran the first 3 miles at 10:30 pace as a warm up; then 6 miles at tempo pace @ 9:30 and then 3 miles at 10:30 as a c/d for a nice 12 miles total. The legs are dead now, but I felt pretty good and the legs were nimble during the whole run. I am getting stronger yepeee.<br><br>
Econo, nice 20 miler yesterday. How are the legs feeling today?<br>
Very creative run on the TM there <span><b>Pink</b></span><br>
welcome to kick world <b>Soot,</b> great 5.6.<br><b>ksrunr</b>, you are kidding about your hammies, I hope.<br><b>Dove</b>, how are you doing today dear sister...sending healing butterfly hugs your way. Are you still planning to do your ultra this weekend?<br><b>Rindaroo</b>, take care of the shoulder.<br><b>oldyguy</b>, thanks for the wildlife report.<br><b>Larry</b>, how are you doing today. My prayers are with you daily.<br>
It was sure nice to see the caveman in kilts yesterday.<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[breger1]

Fun? Fun??? Only a faster marathoner like Perch would think these were fun. Geez. <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"><br><br>
Bill (going back to the regularly scheduled nap now ...)

 

[irunmike]

Awesome runs today, folks, especially Bill and Perch. You guys are flying! I wish I had the patience, discipline, and smarts to figure out how to train like that. It's all I can do to get the right shoes on the right feet in the morning and just run.<br><br>
{{{Rinda's shoulder}}}<br><br>
I had a much better run today in 37 degree/windy conditions. 10 miles, 1:23:06 (8:18 pace overall), in a progression run that started at 9:03 and ended at 7:49. That was fun!<br><br>
Mike

 

[millbot]

Thx for the well wishes.<br><br>
Here is a photo of FF and me at the restaurant. For some reason photographers were swarming all around us.<br><br><img alt="" src="http://i26.tinypic.com/htybz8.jpg" style="border:0px solid;"><br><br>
You can read the rest of the story when the book comes out.<br><br><span style="font-size:xx-small;">Actually I won't see FF until Friday.</span>

 

[Tamster]

Hope your shoulder heals up quick <b>Linda</b>!<br><br><b>Mill</b> - I know this is frustrating for you. Wishing you speedy recovery on the IT issues.<br><br><b>Econo</b> - sweet 20 miler - and mid week even! Have a banana <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> . . . no, have TWO Bananas! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br><b>KS</b> - I'm concerned for you and this strange hamstring cramp. My professional opinion is that you are overtraining. You need a rest day . . . maybe even two. Trust me, you'll thank me later. Have a bowl of chocolate chip ice cream while you are at it.<br><br>
This is Spring Break week here, which means my son is bored to tears, so we've been trying to make his week more enjoyable by arranging play days with friends, etc. This child loves school and doesn't like it when there isn't school. He's currently participating in a Read A Thon, so has been reading ALOT this week. And today he's going over to my parents and spending the night, which means, I can spend extra time at the gym tonight. Hopefully my run today will be more enjoyable than yesterdays. And I'll also get in some other cardio - maybe the stairmaster, haven't done that in awhile - and get in some weights as well.<br><br>
Happy Birthday to <b>Erika's</b> 16 yr old son!!! <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">ccasion5: oh, wait . . . . that doesn't happen for a few more years yet! <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> . . . . .<br><br><span style="text-decoration:underline;">do-over:</span> Happy Birthday to <b>Erika's</b> 16 yr old son! <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">ccasion4: