[ksrunr]

<p>Ran a 4 mile race this morning.  1.5 mile warm up, 4 mile race, 1.5 coold down.</p>
<p>Heart and fitness were not in it this morning.  Decided to run hard until I didn't want to any longer and then just run it in.  Ran pretty strong for 2.5 miles and then shut it down.  Waited a minute for one of my running buddies to come up and I paced him last 1.5 miles at 7:00 pace.   Still finished in 26:30 for 3rd age group.   oa master runner ran 23:55.  first .75 miles flat and then hills and elevation to the 2 mile mark.  Mostly downhill on the return.</p>
<p> </p>
<p>Will meet dw family this afternoon for a bbq. </p>

 

[ripvanracer]

<p>Happy 4th KS and everyone who follows.</p>
<p> </p>
<p>I usually go nuts around the 4th and run at least 2 races but I spent most of the last couple days working on the outside of my parents house.  Yesterday I did 81 minutes on the eliptical at a pretty good effort so it was a good workout.  I'm getting ready to drive about an hour to a rail-trail I haven't been on to do a bike ride.  It's in Amish country and the trail is divided for bikes/walkers and horse and buggy.  Out and back will be around 30 miles and I haven't ridden a bike in months so it will probably take me a couple hours.  I ride another trail that is double track and has quite a bit of buggy use a little closer to where I live.  Eventually these two will be joined together when they complete another 8 mile section.</p>
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<p>I'm sure I'll have to stop for ice cream after the ride.  I believe that's a rail-trail requirement<span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span></p>

 

[Hemerocallus]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ripvanracer</strong> <a href="/forum/thread/74442/happy-birthday-america-run-thread#post_2005686"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br>
I'm sure I'll have to stop for ice cream after the ride.  I believe that's a rail-trail requirement<span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span></div>
</div>
<br><br><p>You bet it is!</p>
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<p>Happy 4th of July, KS, Rip and all my American frens who follow.</p>
<p> </p>
<p>Took today off as well.  Company does summer hours and I always volunteer to do the Friday afternoon coverage and take Mondays off instead.  Love the feeling of sleeping in when all my coworkers are headed to work.</p>
<p> </p>
<p>After a slacker day yesterday, I thought it was time for a slightly longer run, considering how well the calf felt the last time.  5 slow and easy trail miles, which included a 1.5 mile stretch of twisty mountain bike trail.  Took plenty of walk breaks, especially the steep uphills.  Was glad I carried water, as even in the woods, the heat got to me.  Braved the deerfly gauntlet again, this time sporting a strip of fabric softener dryer sheet from the back of my hat.  Worked like a charm!</p>
<p> </p>
<p>Enjoy the holiday, everyone!</p>
<p> </p>
<p> </p>

 

[HappyFeat]

<p>Met up with a friend who only runs summer to fall. She's building her mileage for a HM in Sept, so we ran 9. Considering it was so soon after Saturday's 14M, I did pretty good at 10:50 avg pace.</p>

 

[tomwhite]

<p>...90 min (total) poolrun with Claire yesterday 104-degrees........the water was nice</p>
<p> </p>
<p> </p>
<p> she was calling herself LittlePirate and me BigPirate,,,,MiMi-Pirate is encluded in  the shot</p>
<p> </p>
<p>25min cane run</p>
<p>today after we got back,</p>
<p>about 90, so pretty much good weather for me.....</p>
<p> </p>
<p>Happy 4th guys...</p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/90071/width/1000/height/800/flags/" target="_blank"><img alt="DSCN1055.JPG" class="lightbox-enabled" data-id="17189" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17189/width/667/height/500" style="; width: 667px; height: 500px"></a></p>

 

[ripvanracer]

<p>Looks like fun TW.</p>
<p> </p>
<p>Hi Heme and Happyfeat</p>
<p> </p>
<p>The trail was really nice.  Great weather, light traffic which included more amish riding bikes than buggies, and only 4 crossings in 15 miles.  I started in Killbuck and ended in Fredericksburg.  Rode into Fredericksburg to get a drink and came across a softball tourney where they were selling 1/2 chicken dinners.  I love ice cream but can't resist a summer time half chicken dinner from the grill.  After riding the 15+ miles back to the car, I made my way back to Fredericksburg and the chicken was fantastic.  Thought about ice cream on the scenic drive back home but was too full so I will have a dish tonight.</p>

 

[Johnny]

<p>Hi all.....just had to comment on the Claire photo........ Little Pirate,  she's a sweetie all right. and nice runnin for you too, Big Pirate.</p>
<p> </p>
<p>26:30 and his heart just wasn't in it..<span><img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;"></span>...I'm happy now with 26:30 for 3 miles!!!</p>
<p> </p>
<p>Sounds like a great trail ride rip....ice cream is a requirement EVERY day at my house (hence the 26:30 for 3 miles statement from above)</p>
<p> </p>
<p>WTG Heme...nice trail run...and no static cling either....glad to hear you're rehabbing so well.</p>
<p> </p>
<p>Nice back to backs HappyFeat...that's right you are training for a half in September. I should have remembered (or at least looked at the race thingie). You are running well, I predict sub 2:10 for you.</p>
<p> </p>
<p>No run for me, had to work, tomorrow too (have to make hay while the sun shines).....but, I did see a bald eagle in the wild today, swooping into the Rogue River for a fish. Occasionally you see 'em around here, but not that often.</p>
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