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<p>Good morning friends.  How are all the racers doing today?</p>
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<p>DH and I had a good spin class but I could have done without the horrible humidity.  It's raining here, which is good, but the spin room's a/c can't keep up with cooling off the room with such heavy humidity levels.  We were absolutely drenched, famished, and exhausted when we finished up the class.  It took a lot of hydration and a shared almond croissant to make us feel human again.</p>
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<p>A lazy afternoon is on tap with the small exception that I need to practice my excel skills for an hour or so later on.  I'm beginning another class in late Sept and need to polish up my familiarity with Excel.  I'm not a power user at all.</p>
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<p>Enjoy the day, everyone.</p>
<p>Susan</p>
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<p> </p>
 

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<p>..morning riley//........we had</p>
<p>8-11 inches of rain Wed in a few hours,</p>
<p>de-railed a train,</p>
<p>washed away bridges,</p>
<p>and flooded out some homes.</p>
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<p>several Arks are currently under construction.</p>
<p>======</p>
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<p>...but I digress......</p>
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<p>me, THE NEW SHOES, and the hip went to The Track this morning.</p>
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<p>35minutes........80s</p>
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<p>.........kinda</p>
<p>started to cramp up the first lap,</p>
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<p>moved to a heel-toe strike,</p>
<p>shortened my strides,</p>
<p>and worked my shoulder-hip rotation.......everything settled down....</p>
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<p>........by the end of it</p>
<p>was actually Holding Back on the Pace</p>
<p>(since I plan another run this week)</p>
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<p>but it was nice.</p>
<p> </p>
<p>....................good running guys.............at least work up to Nice.......</p>
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<p>off to my 2nd Church......</p>
 

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<p>That's quite a mess of rain TW.</p>
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<p>Difficult conditions this morning, so I was pleased to get in a 14 mile wave run.  The 5 embedded miles were not fast by any means but in this weather I was thrilled with them:  8:50, 8:40, 8:46, 8:33, 8:12.   Spareribs</p>
 

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<p>That's quite the deluge, tomwhite. Have fun with the new shoes!</p>
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<p>I should take an Excel class. I use it but not for anything complicated. I'd sure like to know more about it.</p>
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<p>Had breakfast, sitting here considering the state of my back. It's not awful, but I can sure tell I spent most of yesterday afternoon bent over. Ahhh, but those blueberries are worth it. This hilly 10k race I'm doing today is nothing important, really. Just a chance to run some new trails, get a drink in the middle and maybe score a bagel gift card. I'll do a warm up and then finish off to get 12-14 for the day. I'm "over plan" this week already, so I'll settle for 12. Big week coming up next week so no need to push it now.</p>
 

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<p>2 easy miles in the sun. Minor aches and pains in a bunch of places. Pretty good shape considering the race yesterday.</p>
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<p>Good running everybody.</p>
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<p>Hey Riley, I'm sure you will excel at Excel<img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
 

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<p>Hi all!</p>
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<p>Nice 14 Ribs!  Looking positive, TW.</p>
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<p>11.1 slow, twisty, turny, hilly trail miles with my running partner this morning in a light rain, 19°C.  Feet still aren't happy with the XT Wings and the blister's back, despite taping the foot.  I need to sort this out soon!</p>
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<p>Conditions were pretty nice and we were wondering where the heck all the mountain bikers were, since we're usually dodging them on days like this.  After we finished we went for our usual bagel and coffee, then headed home down the next concession road.  All of the sudden there were cyclists everywhere.... the provincial mountain bike championships were being held one road up from where we were running.  Drat, I I'd known, I might have stopped to watch one of my friends race.</p>
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<p>Enjoy the day!</p>
 

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<p>Hi everyone. Haven't checked in over the last 4 days or so. I've been off work and limit my online time when I'm home. We've had a fun several days though. Saw my son's last day of football training camp at the highschool on Thursday morning. Got in 7 miles during part of it. Then spent the afternoon at the community pool while he and a buddy went swimming.</p>
<p>Friday I just spent most of the day doing catch-up stuff around the house and then went to his football practice that evening.</p>
<p>Saturday we hit the county fair and he hung out the whole time on the rides - he and al buddy of his. They had a blast and saw alot of their friends from either the football team or classmates. I'm glad we only do the fair once every few years. Fortunately, we had nice cooler weather (low 80's or so) so that made it more tolerable.</p>
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<p>have been getting in a decent amount of running this week though - 7 on thursday, 7.5 on saturday, another 3.2 today. Makes a 26.9 mile week for me. more than what I've been doing lately.</p>
 

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<p>Good runs TW and Ribs.</p>
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<p>Pugging and Rip - congrats on your races</p>
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<p>New world record set at 1:41:09 - I did not set it!</p>
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I survived my run in Area 51. It was fun in a "twilight zone" kinda way. I rarely write race reports, but this deserves it so i'll get one done when I wake from my nap (been up since 5:00 a.m.yesterday, but that will be part of my report)
 

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<p>7 miles this morning. It was hot. Loads of grasshoppers.</p>
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<p>Tammy - did you see the article about the kids at a football camp in OR that all have some strange illness they picked up at football camp? I just saw it on cnn or foxnews....can't remember which one. 18 players sick - 3 had surgery. Weird stuff!</p>
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<p>Just bought SeeGirl fancy new racing flats! She's very excited to be running cross country. The shoes sure do look fast!</p>
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<p>Dove - looking forward to the area 51 run report!</p>
 

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<p>8 miles.</p>
 

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<p>HiYa Non-Setting WR KS!!</p>
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<p>Nice finish to your racing season Rip.</p>
<p>Also nice racing to PluggingAlong!</p>
<p>Sounds like a successful outting for TW's new shoes and hip...</p>
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<p>SR - nice wave run.</p>
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<p>7 raining miles this afternoon.</p>
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<p>wonder how mc's hilly run went today . . .</p>
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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>OrangeMat</strong> <a href="/forum/thread/69626/good-sunday-morning-8-22#post_1936842"><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><p>8 miles.</p>
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....would you like to Expand on That Topic???</p>
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<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
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<p> ...sorry,</p>
<p>couldn't resist.................EXCELLENT running OM/////</p>
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</div>
 

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<p>One more here wanting to hear about the area 51 race. It's on my list. I actually thought about going down there this year for it, but events with the SIL induced week from hell a couple of weeks back had us passing through Las Vegas 2 weekends ago. Unable to do a turnaround in such a short period of time......Maybe next year.</p>
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<p>Pulled off the 2nd of the back to back weekend LR's. 10+ miles in beautiful conditions this morning, although barely qualifying for LR status. It was actually easier than I expected after yesterday's 18 miler. The usual aches and pains were a little barky, but no new ones at least. I'm thinking the mutiple sessions with the foam roller yesterday were good preventitive medicine for the IT band, not to mention 2 ice baths in 2 days <img alt="" src="http://files.kickrunners.com/smilies/confused.gif" style="width:16px;height:21px;" title="">. I'm debating when to stick a cutback weekend in there though. Either next weekend or the following. One will be 20/14, the other 13/12, just play it by ear I guess.</p>
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<p>TW...... "Nice" on your run today, stay dry.</p>
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<p>I only have one excel file I use for payroll (or whatever you call it when you're down to 1 PT employee on an as needed basis). My younger daughter made it for me. I just copy a sheet or 3 or so every year and then input data. Couldn't recreate it if I had to.</p>
 

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<p>Seemom, no I hadn't heard of that. Very strange indeed!</p>
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<p>Nice back to backs John!</p>
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<p>Another one here VERY anxious for Dove's report!</p>
 

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<p><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>tomwhite</strong> <a href="/forum/thread/69626/good-sunday-morning-8-22#post_1936845"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><br><br><p><br><br>
....would you like to Expand on That Topic???</p>
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<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
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<p> ...sorry,</p>
<p>couldn't resist.................EXCELLENT running OM/////</p>
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<p>Sure: <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>
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<p>Thanks!</p>
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<p>Got a houseful of kids here for DD's party. Gotta go!<br>
 </p>
 

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<p> </p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">My 10k race today ended up being more like almost 11k. Total distance was a hair over 6.6 miles. I tell ya, when you've run that hill and then figure how much you have in the tank for the finish, it's really hard to go almost another half mile at speed! I had a rockin' run down the hill, but sort of ran out of gas at the end. Oh well. Good enough for 3rd female and 5th overall! I can't believe how many guys I passed going up the hill. There's a turnaround at the top of the hill so you can count how many runners are ahead of you. I was surprised to see there were only two guys, and they were fast! Then the first woman, some young person I didn't recognize, then my friend Maria. She's an amazing runner, and coming down the hill I was gaining on her. She'd turn around and call me, encouraging me to catch her. She has way more speed than I do on the flat though, so once we were off the hill she took off and I sputtered. Anyhow, time was the same as the first time I did this race, 50:56 or so, but with this course being .45 mile longer, my average pace was faster. Bugs me when races are measured wrong, makes it hard to compare your times. But, I'm happy with how I did up the hill... resisted the urge to walk the whole time and ran up that sucker till I got to the top.</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Ok, I know the Garmin elevation profiles are screwy, but this does give you an idea of miles 2 & 3 of this race:</div>
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<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/54425/width/1000/height/800/flags/" target="_blank"><img alt="graph?x=20&y=200&y1c=0000ff&y2c=00ff00&y2=30&avg=1" class="lightbox-enabled" data-id="13446" data-type="61" src="http://www.kickrunners.com/content/type/61/id/13446/width/640/height/480" style="; width: 640px; height: 480px"></a></p>
 

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<p>I am glad that Dove did not get abducted since my H2C team needs her next week.  We aren't stoopid either; we gave her the longest leg.</p>
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<p>I'm also glad that ksrunr wasn't abducted either.  It's nice to see you post here again.  I miss seeing your workouts since you quietly inspire me with how well you constantly nail them.</p>
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<p>I had to get out today and test my hopefully-healed-calf-strain after five days rest.  You never know if it's okay until you try.  I started out with three slow miles on flat terrain at about 8:20/mi pace.  That felt fine so I sped up a tad and did three more miles at around 7:40/mi average, but still on the flats.  I then added three more miles on undulating hills at about 8:00/mi pace.  9 miles total at 7:58/mi.  I seem to have survived it.  Yay.</p>
 
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