[tomwhite]

<p>....36min poolrun........Really Zoned out doing my ''laps''.......</p>
<p> </p>
<p>finally</p>
<p> </p>
<p>==========</p>
<p> </p>
<p>leg feels great.</p>
<p> </p>
<p>.......trailrun tomorrow with RacingCrutches...........ohboyohboy</p>
<p> </p>
<p> </p>
<p>taking Pickles</p>
<p>down to the River for Catfish and Beer.</p>
<p> </p>
<p>does it get any better??</p>
<p> </p>
<p>I think not.</p>
<p> </p>
<p> </p>
<p>.....good running guys...................so what're you up to today??</p>

 

[irunmike]

<p>Nice plan, Pirate. And I'm glad to see your road run didn't set you back.  That's goot!</p>
<p> </p>
<p>That Erika can really chew up the miles, can't she!</p>
<p> </p>
<p>20 miles today. 8:26 avg pace. Getting better, but I'm still pretty much out of gas at the end.  That's a little discouraging.  Cut back week coming up.</p>
<p> </p>
<p>Mike</p>

 

[HappyFeat]

<p>Good morning everyone<span id="user_yui_3_3_0_8_131445706628627"><img alt="coffee2.gif" id="user_yui_3_3_0_8_131445706628626" src="http://files.kickrunners.com/smilies/coffee2.gif"></span></p>
<p> </p>
<p><span>want to wish Rip (a tardy) GOOD LUCK in the race!</span></p>
<p> </p>
<p>YAY for Johnny's Fun Run yesterday - maybe we should start counting the "good ones" - I bet you have more than you think</p>
<p> </p>
<p>Well I'm impressed anyway Mike. I think 20 miles at 8:26 is incredible. Sorry you felt pooped at the end, but it wasn't like you were sitting around doing nothing to warrant it, right?</p>
<p> </p>
<p>same goes for Gobi and your 80 miles in 5 days - you're Amazing!</p>
<p> </p>
<p>After I flood my system with coffee, I'll be gearing up for 14 miles this morning.</p>
<p>Heme, I'll let you know if the water belt keeps the shirt under control<span id="user_yui_3_3_0_8_131445706628639"><img alt="rolleyes.gif" id="user_yui_3_3_0_8_131445706628638" src="http://files.kickrunners.com/smilies/rolleyes.gif">  Hope <span style="text-decoration:underline;">you</span> are having a good run today, ((sistah</span>))</p>
<p> </p>

 

[ksrunr]

<p>runRIPrun</p>
<p> </p>
<p>runHappyFeatrun</p>
<p> </p>
<p>that's a good run Mike.  I could have run with you this morning.  18 miles @ 8:20 avg pace.  1st @ 8:42 and last at 7:49; the slowest and fastest.</p>
<p> </p>
<p>Have fun tomorrow Tom</p>
<p> </p>
<p>Yes; Erika chews 'em up and spits 'em out</p>
<p> </p>
<p>Hi ya Johnny and Heme and whoever else is lurking</p>

 

[Johnny]

<p>Good running TW....enjoy the trail run tomorrow, as for the question re: catfish & beer....maybe catfish fried in beer batter & beer.</p>
<p> </p>
<p>Pretty darn impressive LR's Mike & Ks. Your guys LR pace is my tempo. <span><img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif" style="width:23px;height:18px;"></span></p>
<p> </p>
<p>Hey there HF,,,,,your 14 miler today is pretty impressive too.</p>
<p> </p>
<p>Wonder how rip & Heme are doing??</p>
<p> </p>
<p>Nice running Erika....I'm going to be in Colorado 1st week of October (with a side trip to Witchita imbedded). Hope that altitude thing works for me too.</p>
<p> </p>
<p>Great week for you Gobi.</p>
<p> </p>
<p>As for me....yeah baby, nailed it today, ......and I owe it to the magic "Beach to Bay" cap. That thing must allow me to channel Texas elites........ Erased the memory of that terrible run in the heat of a few days back. Got up early and drove down to the HS track at sunrise. 2 mile WU, 6 @ tempo (8:28, 8:27, 8:15, 8:26, 8:26, 8:25), 2 CD. 10.1 in 1:31. The 8:15 was a fluke as I was explaining track etiquette (sp) to a couple of 1 & 2 lane walkers. </p>
<p>Yeah, I know, don't do speedwork in the heat, but up until this past week, we've had an unseasonably cool summer, and I'm still trying to acclimatize. I'm calling this the 2nd real good run in as many days. Should I go for the hat trick tomorrow....probably not. Off later to dinner & the movies.</p>
<p> </p>
<p>Hi FO....glad to hear the knee's a little better.</p>

 

[tomwhite]

<p>...YAY johnny//...........NAILED IT!!!!!!</p>
<p> </p>
<p> </p>
<p>very nice irun , HF and ks.....</p>
<p> </p>

 

[Hemerocallus]

<p>Hi all!!</p>
<p> </p>
<p>Yum.... catfish and beer sounds wonderful, TW!  Have fun tomorrow on the trail.</p>
<p> </p>
<p>Nice 20, Mike!  What are you using for nutrition before/during the run?  Maybe that's the problem.</p>
<p> </p>
<p>Lovely LR for you too, KS!</p>
<p> </p>
<p>Good workin', Johnny!  I'd have lost track of the lap count for that long at the track.... heck, I can lose count on a 3 mile track run.  Pathetic, I know.  How'd the foot hold up?</p>
<p> </p>
<p>Hiya HappyFeat!  Hope the run went well.</p>
<p> </p>
<p>Gobi, you're an animal!</p>
<p> </p>
<p>Go Rip!</p>
<p> </p>
<p>TW... today indeed you were an inspiration.  Ala-gator, ala-gator! Chugging up the hills with a silly smile on my face.  Went out to a trail that I love, but hadn't run in a while, after dropping off two refill water bottles at the north end of the forest tract.  When I got up to where I left the bottles, I decided I still had plenty of gas (and a gel left), so crossed the road into mountain bike park for a couple of loops of the twisty, hilly single track stuff that included trails with names like "Superfly Alley" and "Logs over Easy". Actually passed a pair of young newbie bikers struggling to get through a really technical trail. Took a pass on "Snakes and Ladders", crossed back to the west side, swapped out the bottles, had the last gel and headed back south to the car.  The ankles and feet ached for the last couple of miles, as I haven't been challenging with the LRs recently, and I walked some of the worst hills,but overall I felt pretty great.  Wanted to do at least 2 and a half hours out there, and ended up with 2:41 for a slow, but satisfying 12.6 miles.</p>
<p> </p>
<p> </p>

 

[HappyFeat]

<p>Glad you had such a satisfying run today, Heme - wish we lived near enough to run trails together.</p>
<p>and Johnny - whoo hooo!! <span style="text-decoration:underline;">thrilled</span> to hear you had such a fantastic tempo run<span id="user_yui_3_3_0_8_131447553436728"><img alt="icon_cheers.gif" id="user_yui_3_3_0_8_131447553436727" src="http://files.kickrunners.com/smilies/icon_cheers.gif"></span></p>
<p>My run went Great as well - NO walking, NO leg cramps, about 10:40 avg pace, AND 2 hunky bikers greeted me as they passed - must have been the new shirt<span id="user_yui_3_3_0_8_131447553436716"><img alt="happy7.gif" id="user_yui_3_3_0_8_131447553436715" src="http://files.kickrunners.com/smilies/happy7.gif"></span>.</p>
<p> </p>
<p>MTA: wondering if your numb toes problem is still present, Johnny?</p>

 

[tomwhite]

<p>...glad to hear it heme//..........Enjoy the Run......</p>
<p> </p>
<p>otherwise,</p>
<p> </p>
<p> </p>
<p>What's the Point??</p>

 

[Johnny]

<p>It's certainly looking like a productive Saturday for the kick regulars today...</p>
<p> </p>
<p>Very nice trail running Heme, saving that Snakes & Ladders for next weekend, eh??....how far do you have to go to get to some of the trails you run?? I have my own little out & back "trail" just outside the back door, but anything else involves driving.</p>
<p> </p>
<p>You're really running well HappyFeat....is this the last long LR before your race or do you have one more??</p>
<p> </p>
<p>As far as the feet go, I picked up the pads from the running store yesterday, put 'em in my shoes last night, but took 'em out and decided not to initiate them on a longish run. They certainly feel funny and I think it's going to take some experimentation as to just where to place them. So today I just gritted it out. The toes really don't usually go numb until somewhere between 8 & 12 miles and the bottom of the foot gets very hot. Today it was around 8, so the other 2 miles weren't that bad.</p>
<p> </p>
<p>I have to laugh Heme.....My brain is like a sieve....I lose track of laps at the track after 1 or 2 LAPS.....if it weren't for the Garmin, I'd be lost......</p>
<p> </p>
<p>and I have that Ala...Gator thing stuck in my head too.</p>

 

[Fortunate One]

<p>Johnny, if you get to Wichita, you're only a state away from me.  I know this local microbrewery where we could hava a bite.</p>
<p> </p>
<p>Nice long runs.  I remember when I used to do those.</p>
<p> </p>
<p>After 3.5 M yesterday, I did 6.5 M today.  I tried to keep a friend company as he trains for a BQ-5 time at the Salmon Marathon.  He said he was going to run 10 M @ 8 m/M.  I thought I might be able to tag along for 5, since it's cooled off a lot now (63F), so I joined him halfway through.  It turned out that he wanted to complete the 10 M in 77 minutes and he was moving well (he finished under that, gaining much confidence).  I ran a mile or two with him at ~7:40 m/M but then (HR @ 150 bpm, over 85% of max) felt like I had to let him go.  Fortunately, his DW was runing too so we ran rogether for a while.  My average pace for the day (WU and CD included) was 8:46 m/M, average HR 134 bpm.  Tomorrow I'll take it easier.</p>

 

[ksrunr]

<p>Johnny - if you get to Wichita say hello for me and tell 'em I miss them.</p>
<p> </p>
<p>Nice running FO, Heme,and HappyF</p>
<p> </p>
<p>Johnny if your feet are getting hot you may need a change in shoes?</p>
<p> </p>
<p>later gator(s)</p>
<p> </p>

 

[irunmike]

<p>How awesome are WE?! Great runs Johnny, ks, Heme, HP, FO!</p>
<p> </p>
<p>I would have only slowed you down a little, ks. My first and last miles were also my slowest (9:04) and fastest (7:47).  Full disclosure: the first half of that last mile is all downhill.</p>
<p> </p>
<p>Yeah, Johnny, those pads may feel strange, but you quickly get used to them.</p>
<p> </p>
<p>HF, it's not the shirt. Trust me...</p>
<p> </p>
<p>Got 9 holes in before the rains came. No wind until tomorrow I think. battening down now.</p>
<p> </p>
<p>ttfn</p>
<p>Mike</p>

 

[Hemerocallus]

<p>Johnny, I'm quite lucky to live where I do.  I can get into 10-12 miles of trail (hiking and mountainbike) starting about 300m down the road from my house, and my other 3 favourite trails are less than 20 min drive from here.</p>
<p> </p>
<p>Would love to run with you too, HF.  I think we'd be pretty well matched.</p>
<p>Funny, I chatted with a woman on a mountainbike today who was about my age.  She asks if I know so-and-so.  "Yea, we just met last weekend.  I chased her for an hour!"  Small world.</p>
<p> </p>
<p>Hi FO! <span id="user_yui_3_3_0_8_131448310425527"><img alt="hello.gif" id="user_yui_3_3_0_8_131448310425526" src="http://files.kickrunners.com/smilies/hello.gif"></span></p>

 

[ripvanracer]

<p>Great long runs and speedy runs everybody.</p>
<p> </p>
<p>I got to Indianapolis last night and checked out the park where the race was this morning.  Even though the course was rated 3 (1-5) for hills,  I didn't think they could actually have hills there and I was right.   The largest was about 12 feet high and most of the race was on hardpacked single track dirt trail.   I walked out to the entrance of the park to decide whether to warm up on the road or the unfamiliar trail.  I jogged a small section of the course and it looked pretty well marked.  The race was going to be a 5k loop followed by a 10k loop.  I decided to run the 5k loop as the warmup.  Everything was going well as I passed the mile mark.   I kept going and got to 1.55 miles according to my garmin.  Since the start was about .2 from the finish, I thought I still had a little way to go before the course would head back.   When I got to the 5 mile mark, I knew I either took a wrong turn or ran the 10k loop by mistake.  I turned around to retrace my steps knowing I couldn't try to find any shortcuts since I didn't know the trail.  I knew I was going to be real close on being late for the start but I also didn't want to wear myself down too much before the race.  When I got close enough to see the finish area, I took a small shortcut, stopped my watch and looked at the time.  I had 3 minutes to take a restroom break and get to the start line.  My warmup ended up being 4 miles instead of 5k.   I threw my shirt in the car and got to the start just in time.  Actually the start was delayed a couple minutes to make sure all the aid stations were set up.  It turns out I ran the right way on the warmup, but the aid station hadn't been set up yet where we were directed to turn for the shorter 5k loop.</p>
<p> </p>
<p>The race started and I got into a nice medium effort.  I started hitting 6:50 miles and pretty much kept that pace for the first 6 miles as I passed a handful of runners.  The seventh mile opened up a little as we ran under a bridge and I sped up to 6:40.  The eighth mile was even faster at 6:30 and the rest of the race was a little short.  The race director told us before the race it was probably only 9.1 but it was probably closer to 8.9 as the last part took me 6:05.  I finished in 60:15 11th overall out of 144, 2nd master, and 1st in my age group.</p>
<p> </p>
<p>It was a nice faster trail race except for getting yelled at after the first loop for having headphones on.  I guess they aren't very headphone friendly in Indiana.  I pulled them off my head before I came out of the woods for the finish.  I didn't want to tempt a 2nd consecutive DQ<span id="user_yui_3_3_0_8_131449180518425"><img alt="alien.gif" id="user_yui_3_3_0_8_131449180518424" src="http://files.kickrunners.com/smilies/alien.gif" style="width:15px;height:20px;"></span></p>
<p> </p>
<p>The Qdoba buffet after the race was great also.  Possibly one of the best post run meals I have had.</p>
<p> </p>
<p><a href="http://www.dinoseries.com/indiana-run-results.html" target="_blank">http://www.dinoseries.com/indiana-run-results.html</a><span style="display:none;"> </span></p>
<p> </p>
<p><span id="user_yui_3_3_0_8_131449180518414"><span style="display:none;"><a href="http://www.dinoseries.com/indiana-run-results.html" target="_blank">http://www.dinoseries.com/indiana-run-results.html</a><span style="display:none;"> </span> <a href="http://www.dinoseries.com/indiana-run-results.html" target="_blank">http://www.dinoseries.com/indiana-run-results.html</a><span style="display:none;"> </span></span></span></p>

 

[tomwhite]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>irunmike</strong> <a href="/t/75001/knock-em-out-saturday#post_2011439"><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>How awesome are WE?! Great runs Johnny, ks, Heme, HP, FO!</p>
<p> </p>
</div>
</div>
<p><br><br>
...ain't it the truth..........</p>
<p> </p>
<p>that ''Ala-Gator'' thing started about 20-years ago during a long HeavyHands Run,</p>
<p>,,,,,,,,apparently I had watched a show about them,</p>
<p>and the POWER they move with (also the Shoulder-Hips Rotation)</p>
<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">
<p>....or whatever they have that would BE Shoulders and hips..........</p>
</div>
<p> </p>
<p> impressed me</p>
<p> </p>
<p>it popped</p>
<p>into my mind and has</p>
<p>helped me on some tough runs.............Plus it's Funny</p>
<p> </p>
<p>=========</p>
<p> </p>
<p>...20min RCNG (RacingCrutchesNextGeneration) Run</p>
<p> </p>
<p>gonna tape a U-Tube on it this afternoon</p>
<p>so</p>
<p>didn't want to over-do this morning</p>
<p> </p>
<p> </p>
<p>..............good running guys...........Off to My 2nd Church.....</p>
<p> </p>