Miles on Monday 8/30

<p>I would consider it an honor to run some of the TC race with you Bill, provided you can slow down.  Hate to ruin someone else's race.  As you know, I get a second free entry to the race so that I can have a running "buddy." I think Medtronic does this to make sure all of us have someone keeping an eye on us in case we crap out on the course and cause a lot of trouble.  I gave the entry to a guy in my Grapevine running club who is a good friend and does a lot for the Club.  He is also a Maniac and knows many of the Maniacs on the forums.  Since he runs about a 3:20, I am worried he will feel that he needs to run with me, but no way will I let him.</p>
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<p>My 21 miler yesterday was faster than the last one.  Last time was 3:33, this one was 3:24. Today was a slow 2.2 on the dirt track followed by a full flex and core workout at the Y.  Feeling good.  This summer (since July), I have LR's of 17, 18, 20, 21 and 21. I have one more LR in two weeks then that is it.</p>
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<p>I keep on getting the breaks this year it seems.  I have a deal with Feetures! socks to endorse them, and so I get my socks for free, which is nice.  But then I wrote a product review for KR and won the prize for best review!  I thought this was quite generous of Rich who works hard to keep this site modern and responsive to the users' needs, so I used the money to re-up my site sponsorship.   Spareribs</p>

<p>congrats on your review win, Ribs! and good on you for donating back to Rich.  I, too, like those Feetures socks. They are my favorite socks, right along with Balega's. How did you get an endorsement gig with them?</p>
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<p>no run for me today. working all day, then a PTO meeting after work. I just heard this a.m. on the news that they need to cut the school district budget by 2 million. We are a smaller, rural school district, who already has had so much cut over the last several years. I just wanna scream at how little priority education is given and if the tax payers and adults in this community can't give education a priority, why would our kids?  No one around here ever votes for tax levies to fund schools. heck our public libraries even closed for about 18 months due to lack of funding. it's just pathetic.</p>
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<p>okay, got that off my chest . . .</p>
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<p>Congrats on your h2c relay Lab!! hope to hear more details from you, dove, econo . . .</p>
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<p>hard to believe it's september in a couple days! whew!</p>
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<p>(((Tamster's school district)))  </p>
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<p>3.9 gentle, pokey slow recovery miles.  Not really sore from H2C and feeling awfully strong!</p>
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<p>I was going to see if this was my last H2C, as the congestion there is really rather frustrating....but dang, relays are so much fun.  I ran with a couple of goofy 20-somethings, responsible rabbit 30-somethings, and one other masters runner.  They liked my compilation CD and sang along with all the songs!  We b*tched about van food, celebrated our roadkills like obnoxious frat boys, and got to one exchange 10 minutes late (but made up for it anyway).</p>
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<p>It was awesome seeing Labduck and Dove!  As soon as I saw their van, I ran over to say hello.  I was totally jacked up (just about to start my leg) at that point...</p>
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<p>And yeah, I ran the 3rd leg in a full fairy costume with ginormous tutu.  This was something I copied from BLou (winejunky's better arf).  I was determined to not let the non-aerodynamic tutu slow me down, and it didn't!  Overall, I was 2 seconds faster per mile than when I ran these (same) legs 2 years ago, so I was delighted to beat the Younger Renee. </p>
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<p>Unfortunately, I never met up with Speedy Little Sister Econo, who was running on another team.</p>

<p>Good afternoon, all.  Nice running to those who have posted, and here's to nice running to those yet to run. </p>
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<p>It felt pretty cool in Albania when we first headed out for today's lunchtime interval workout, but we couldn't run the whole thing in the shadows of the downtown office buildings.  Out on the trail, it was sunny and hot.  Literally JTWILI.</p>
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<p>The program called for 2 mile repeats at 6:49 - 6:58/mi pace, with 800m jog recovery in between, then 6*200m Speed Intervals alternating with 200 meter jogs.  I ran the mile repeats with a co-worker who is a few strides quicker than me in the mile, and we executed a 6:52 (right on target) and a 6:45 (just faster than target range).  He'd told me upfront that he would probably only do one of the 200's with me, and was true to his word. I don't have the 200 meter markers set very well, so we (then I) just decided to shoot for :45 hard, 1:30 easy.  I was satisfied that I was pretty much running 200 meters each :45, and I finished the last 200 meter repeat in about :42, so I know the heat was not bothering me too much. </p>
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<p>I modified the plan a little.  The program is from Runners World, and they say to do the Speed Intervals at 5k race pace.  I use the McMillan Chart for Speed Intervals, and while they don't go down to 200 meters (they have 200's for Sprint Intervals though), the speed intervals tend to be about 1-mile race pace; so I ran the 200's at 1-mi race pace instead of 5k race pace.  I think it helps me in the turnover department.</p>
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<p>Tomorrow is supposed to be hotter than today, and it looks like my team wants to reschedule their intervals for another day.  Can't say I blame them. Bunch of 30-year olds.  </p>
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<p>Brian</p>

<p>Susan - great news on the hubbys Job that is truely wonderful</p>
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<p>As always a read through the thread pulls up some impressive running, Hallys long run and Ks interval efforts jump out.</p>
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<p>So here is the thing, I coach track, our last Mens League and Junior league meetings were in July so that was that with holidays for a few our season was effectively over. This brings the winter shutdown which happened in AUGUST !!!!! Cool I can live with that it means we will be better prepared for the XC season. Crazy thing was that this evening was our first Winter base session yet I drove to the field in the MGB with the sunroof open.</p>
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<p>6 x 3 minutes with 2 minutes recovery. The idea is that you have to go further on each rep which can be a real problem if you get carried away. We got carried away around rep 4 so rep 5 was just off 5 min mile pace and rep 6 was sub 5 min mile pace. I crawled back to my car suffering from my desire to make sure a 4.30 miler gets a good workout.</p>
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<p>It will be a long winter but I have a feeling I will come out the other side with a squad ready for 2011 and a coach who wants to go racing.</p>

<p>OK, I'm sitting here sweating in 32°C heat and Gobi's talking about winter!!!!???? <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" title="">  WTF???  Stop it.... NOW! ................................please!<img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>
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<p>Susan, glad to hear about DH going back to work.  That must be an enormous relief for the both of you.</p>
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<p>HTC sounded like a blast, Lab, Econo and Dove! </p>
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<p>Today was a scheduled rest day and a day off work.  Hmmm... to hot to work around the garden, so headed to the forest tract that I like to run in to go berry picking and now have a nice big bowl of blackberries to make jelly out of.  I'd make jam, but DH has diverticulitis, so I want to try to make something seed-free.  And the basil is huge and luscious and just right to turn into pesto, so that's tonight's job.  I love this time of year!!!</p>
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<p>Enjoy the day everyone!</p>
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<p>Nancy</p>

<p>Great to hear more about HTC.  Econo, that was an adorable pic of you.  mcsolar, you are a mensch for donating platelets so often.</p>
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<p>Podiatrist appt. today which was rather uneventual after waiting so long.   He took x-rays of my foot and didn't have much to say after he got over his fascination with my Morton's toe.  There's a little arthritis in there which luckily isn't bothering me.  For the PF, he made a sleeve with a pad for me to wear all day except in the shower.  It reminds me of the pad the running doc gave me about a year ago to support the arch.  The difference is this is slipped on my foot and the other was attached to the sockliner of my right <span class="yshortcuts" id="user_lw_1283212541_0" style="border-bottom:#366388 2px dotted;">running shoe</span>.  My heel has been hurting at work a lot so this should help because it doesn't matter what shoes I'm wearing.  A few hours later, it feels better already.  I go back to see him on 9/10.</p>
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<p>I did my lifting after that on my way home and soon I'll do a bike workout.</p>