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Up early. No run yesterday as I spent a luxurious few hours with a partially shaven, overweight, and sweaty cable guy. But, I muuust say, I love this guy! He recabled my PC, TV, and telephone, from wall to telephone pole! I should have no more outages for a long time. I got his boss's name so I could a little something in appreciation. A small bouquet, perhaps.<br><br>
I will get in speedwork or tempo today.<br>
Caigr
 

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No running for me today -- I have a bit of a head cold and a very tight chest. I'm just going to attend at meeting at work & then go home at lunchtime and take a nap. Hopefully I'll be much better by tomorrow and can do my scheduled 30 mins for my second week on the 60 min plan.<br><br>
Hope you all enjoy your runs today! It's a gorgeous day here in NY, temps around 80 as a high with low humidity. Oh well, I can take my doggies for a couple of long walks this afternoon at least.<br><br>
Susan
 

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Hey, how neat is this? I was able to merge the two threads. Neat software, hope all y'all don't mind.<br><br>
Working out after work, either run or skate.<br><br>
Barb
 

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Chest feeling tight, Susan? Um, you have all your clothes on the right way, yes? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Caigr, nice gesture for the cable guy. Sorry, I don't know any Boston socialite lingo.<br><br>
0528<br>
56 F<br>
6 easy miles, 3 barefoot & 3 with Puddinhead
 

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Tawk like a bawston, eh? Crigar, I bet you have a cute accent.<br><br>
Susan, don't get these boys thinking about chests or this discussion will rapidly deteriorate. Headed to my favorite power yoga class tonight after work. Hope my thighs are up to the challenge. While they don't hurt at all following my half on Sunday I fear they might still be a bit fragile.
 

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I'm not sure my Bawston accent can be understood, but I'll try to order some chowdah at lunch and see how it goes. Go Pats.....roll the film.
 

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I've actually met Pro several times and he doesn't really have a Bahston accent. Good thing too because that can get real annoying real quick <running>
 

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5.75 easy miles this a.m. and scheduled for another 6 or so easy tonight. Saving a little for a 14 miler in the a.m. early before it gets hot. Tight chests and thighs - "roll tape" patriots! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
ksrunr
 

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HI kickers<br>
Aww Susan.. Take care..<br><br>
Just a total rest day, extra hours of sleep instead of hitting the pool and gaging on chlorine water. I'm at work and DW calls that she locked her keys in the caa (that's my Bawston taak). AAA I guess or I'll have to do a rescue at lunch.<br><br>
TTYL<br>
Steve
 

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Hey Steve, Wishing you good running at Salem Lakes. I didn't realize it was so close!
 

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Did someone mention tight chests and thighs up to the challenge???<br><br>
Later today I'll go down to the gym, work out, and then do my new favorite hill work on the, arrgghh... moving plank, no that was yesterday, <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused"> , treadmill, I mean. My only Bahston tawk is in ratha pohr taste, even for heah.<br><br>
Good idea, perch, let's everyone send a bouquet to their sweaty cable guy.
 

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Hello Baaston Boomers,<br><br>
<whine on><br>
Tried another M.Centrowitz 10K prep, Or thats what I thought.<br>
Here's a copy from RW website<br><br>
Run 800 meters roughly 20 seconds faster than your 10-K goal pace. For example, if your 10-K goal pace is eight minutes per mile, aim for 3:40. Walk or jog for two to three minutes for recovery.<br>
Run 800 meters roughly 10 seconds faster than your 10-K goal pace. Walk/jog for recovery.<br>
Run two miles at your 10-K goal pace. Walk/jog for recovery.<br>
Run 800 meters roughly 10 seconds faster than your 10-K goal pace. Walk/jog for recovery.<br>
Run 800 meters roughly 20 seconds faster than your 10-K goal pace. Walk/jog for recovery.<br><br>
My memory of the printed version must be blinky, heres what I programmed into the Garmin<br><br>
w/u 2mile<br>
Run 800 meters roughly 40 seconds faster than your 10-K goal pace. (7:40)<br>
Run 800 meters roughly 20 seconds faster than your 10-K goal pace.(8:00)<br>
Run two miles at your 10-K goal pace.(8:20)<br>
Run 800 meters roughly 20 seconds faster than your 10-K goal pace.(8:00)<br>
c/d 1.5mile<br><br>
Today I crashed the 2 mile section bahahdly-missed pace by :33, jog/walked some then got the last 800 fairly close (8:05).<br>
I thought there was a good reason to omit the recovery step.<br>
I'm a dolt. What a mess.<br>
Better re-check my directions next time.<br>
forgot my water too.<br>
<whine off><br>
Wakeup-JJJ
 

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Morning All<br><br>
Back on the road again<br><br>
I haven't run since last Friday. Camping and work have taken up too much of my time.<br><br>
Got out at 0630 for four<br><br>
Good runs to you all.<br><br>
Peace
 

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JJJ...LOL (sorry, I shouldn't laugh at the misfortune of others...). That is actually a great workout when done properly. You'll see huge benefits from it. The recovery is actually the most important part of it, especially if you can jog it.<br><br>
I really miss track workouts...sigh...<br><br>
Planned later today: 30 minutes elliptical torture device, 30 minutes stationary bike. I can't resume swimming again until next week when my foot is re-mobilized.
 

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My Boston accent is pathetic with those minnesootan undertones. And a country girl like myself is not good at all that socialitey tawk.<br><br>
no run for me today. working and then off to son's open house at school. then I'm making up a double batch of cookies for a youth night tomorrow evening. but I'll get in a run tomorrow and a long run on Saturday after son's soccer game. Saturday is supposed to be cool and overcast and I hope it stays that way. I'd much rather do the run outdoors then on the TM. But no matter whether it's indoors or outdoors, I'll have the good company of Johnny <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/occasion16.gif" style="border:0px solid;" title="occasion7">, so it's all good . . . . <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/headbang.gif" style="border:0px solid;" title="headbang">
 

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Pahk the cah at Hahvahd Yahd? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 

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......don't do Boston Accents//.......<br>
I <b>do</b> know their extra ''R's'' went into the <b>Southern</b> Accents......<br><br>
......2-hour hike...........hip still tender,,,,,,,,,gonna hold off til Sunday for my first run......<br><br>
.......good running guys.............give my regards to ''Chi-cargo''........
 

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Lab, I keep imagining you in a synchro group in the pool, with that foot (nicely pointed toe) up in the air. Your makeup glows with that green hair, daaawlink. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
JJJ, oops. You can still call it a quality w/o though.<br><br>
Ummmm, hally, just <i>who</i> has the accent? I can't understand Pro in person <i>or</i> print. (That aside, I'd sure like to be able to run those 5 and 10k's as fast as he does.)<br><br>
Hey, Roadhawk. Stop working so hard!<br><br>
ksrunr, why doubles? Is it time constraints or to get more miles in or ...<br><br>
4.5 EZ. Saw a guy that looked like a tall Einstein. He did not return my "Hullo."<br><br>
I recover easily from my "hard" runs, which makes me wonder whether they're tuff enuf. After gym and plyo/core workouts, but not hard runs. Hmm.<br><br>
Oh, yes. And plyo/core later. Lots of jumping and fun with props. Kidstuff. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/hello2.gif" style="border:0px solid;" title="hello1">
 

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My mentor Pete Pfitzinger says the hard w/o should not be so hard that they affect the rest of the training. That's why he has ya doing VO2max 600's through 1200's at 5K race pace, not faster and tempo at 1/2M to 15K race pace, not faster. Otherwise injuries will occur with the high mileage and hard w/o combo. His recommendations for LR's are being upto MP+20% by mile 5 and doing the last 6 at MP+10%, not faster. If you follow this and a 20 miler seems easy then you are doing good. Like Jim24315 says "save the fast stuff for the races".<br><br>
Of course you're a much faster runner than I am so what you are doing sure is working well. This just points out that a fast recovery is a good sign, not bad <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br>
Steve<br>
Steve
 
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