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Good morning...I'm up early so get to start the thread today!<br><br>
I ran a fairly easy 4 miles + 1/2 mile w/u and c/d walking this morning. I've got to finish my breakfast and coffee by 7:00 a.m. since I'm getting my tooth fixed at 1:00 today. No eating or drinking for 6 hours prior to the ordeal.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br><br>
Have a good day, everyone.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute">
 

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runin - good luck with the tooth! Good run.<br><br>
6 miles this morning with 4 mile fartlek between warm up and cool down.<br><br>
have a good day.<br><br>
ksrunr
 

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Happy Monday! Good runs, guys.<br><br>
Good luck today, Marie.<br><br>
0512<br>
42 F<br>
7 miles w/ 4x100m strides<br>
lower body workout
 

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Ack, dentist Monday!<br><br>
Great pool workout after yesterday's 12M.<br>
Lot's of 45 sec 50's and two sub-6:00 300's late in the work out.<br>
2000 yds total.<br><br>
hungry,<br>
cRIAg
 

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I see good runs and swims getting the week started right.<br>
No running again,<br>
45 min spin with ome core work<br>
you all have a good one,<br>
jjj
 

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.....concentrate on the Movements guys//.......you'll be running again soon.......<br><br>
rest day, weights.....<br><br>
good running to the rest of ya......
 

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Nice runs so far.........<br><br>
Jesse the Off time must be killing you<br><br>
Rest day for me<br><br>
I am looking to do well on a half Sunday any suggestions for the week?<br><br>
Over the last month I've been averaging thirtyfive or so with a 15 than a 17. This past week I concentrated on pace and hills. I'm thinking of just getting a series of three milers to keep myself fresh.<br><br><br>
The weight of your master's ecperience would be appreciated
 

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Good Monday to everyone!<br><br>
8.2 slow, heavy legged miles in chilly temps this morning.<br><br>
Off to start Christmas shopping! It'll be here before you know it!
 

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I'll be sequestered at our annual corporate strategic planning session for the next two days. Zzzzzzzz...<br>
Hopefully I can squeeze a run in on Tuesday. Cya all later.
 

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Road Hawk, I am getting antsy, but the foot seems some better,maybe I can outlast it.<br>
Ice is the new miracle drug for me<br><br>
GL on the half, I'd cut back by about 30% but try about 2-3 miles of HM tempo real soon.<br>
and maybe 6x100 at about 10k pace thurs or fri.<br>
Eat and hydrate hefty Fri Night and Sat Noon, moderate Sat Nite, very lite Sun Am<br>
just my .02<br>
jjj
 

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RH, here is what has worked for me:
<ul><li>cut mileage by 25-30% the week of the race</li>
<li>run a good workout (usually a tempo run) four days before the race</li>
<li>do short, easy runs for three days before the race, possibly taking off the day before</li>
<li>warmup with one mile very easy just before the race</li>
</ul>
Good luck. I think one week is long enough for some taper madness to set in. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br><i>Edits:</i><br><br>
I like JJJ's suggestion of some quick 100m strides late in the week!<br><br>
JJJ also reminds me, I follow the pre-race hydration & nutrition guidelines in Glover's <a href="http://us.penguingroup.com/nf/Book/BookDisplay/0,,9780140469905,00.html" target="_blank"><i>Competitive Runner's Handbook</i></a>. Recommended!
 

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Good morning to all,<br><br>
GL at the dentist Marie<br><br>
Thanks for the tip on the competitive runners handbook, millbot, I think I'll get a copy.<br><br>
Rest day for me and just as well, I need to do work related stuff instead of lurking on the internets, also this morning, it's foggy AND raining both.
 

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Thanks Jesse and Milbot, I will take your suggestions. I also love the competitive runners handbook of course my daughter has mine.
 

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1800m at the pool with Coach. I got lots of suggestions for fixing my stroke and will have plenty to think about in the weeks to come.
 

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23.2 miles on the bike avg 13.5 mph avg HR 142 in cloudy about 45 or so.<br>
Don't miss the link I posted up top to Tithers IM report. She is awesome beyond words.<br><br>
Barb
 

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Hope the dental work goes well, Marie.<br><br>
I joined some running club friends for an 8 a.m. run this morning but squeezed in a 2 mile warmup first. I figured I'd better be warmed up and ready to go as they are all significantly faster than I am. We had a really nice run that started and ended at the local coffee shop. The guys in the group were really funny and kept us pretty entertained. I'll have to join this group again sometime. Maybe it'll even help me get a bit faster too!<br><br>
7.4 miles total.
 

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It's a good thing I'm not competive because I don't have a handbook. I probably should just buy "yogalates for dummies", and reread the "dick and jane" series.<br><br>
Supposed to be a rest day for me also, but I'm not so sure. I ran so slow and easy yesterday that it might as well have been a rest day. I might just do a few miles.....because I feel like it. "singing" "it's my plan, I can change if I want to, change if I want to"<br><br>
Good outings to all and may your dentists display the gentle spirit of ghandi, the compassion of mother teresa, and the pain numbing technique of 20 bottles of plonk.
 

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Sunset, low 60's, 5 miles on leafy, rocky-rooty, muddy trail in the woods. A doe took a flying leap and hung in mid air as if with wings. There was also half of a rabbit on the trail. Ewww.
 
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