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Wow, lots going on yesterday.<br><br>
Susan, congratulations on your return to running. Nice 'n easy now.<br><br>
Cool, Linda! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
grommit, Johnny, Road Hawk, Roadie Gal, & maybe Pro, nice double digits.<br><br>
Marie... I hope you're feeling better. DW used to get frequent migraines, but rarely does now. I think it's mostly that she's learned what to do when they start coming on, so she can short-circuit them. Congrats on the AG finish, in spite of everything.<br><br>
JJJ, what a cool adventure! Is that well fenced off?<br><br>
8 easy miles in the cool morning air<br><br>
Happy Monday, all.
 

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Rest and travel day<br><br>
Millbot, all but about 5' has an 8' chainlink around it. The 5' has about a 4' stone wall. I was white-knuckling a fencepost leaning as far as I could reach for the noon picture.<br>
On the morning one, I was on a log resting on a bank above the fence. I know a lady and her daughter who have rapelled to the bottom. I think she said it was 250'? Tagcaver over at CR probably knows people or has done it himself.<br><br>
Good rnning to ya,<br>
JJJ
 

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Morning.. yawn..<br>
Morning millbot<br>
JJJ. great pictures yesterday.. really cool formations.. watch your step!<br>
It's great Susan and Lab are on the recovery road!<br><br>
Last week I was wringing my socks out after a run and this morning, scraping ice off the windshield. What was my General Aerobic pace during the summer is now giving me a HR in the recovery zone. Ahh the cool temps! 37F this morning, perfect for glovesm long sleeve tee and shorts. I had to push the sleeves up by mile 2!<br><br>
7.2 mi in 1:00:44 (8:26 pace, AHR 149 71%HRR)<br><br>
Steve
 

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Morning all,<br><br>
JJJ - I didn't see your pics till this morning. Wow!<br><br>
50 cool degrees here this morning for an untimed, alone, and uneventful but brisk 6 miler. Will pick up another 6 tonight.<br><br>
Anxious to see what the thread produces for us today!<br><br>
ksrunr<br>
drinking the wind
 

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Good Morning Mill, JJJ, Perch and KS!<br><br>
Much cooler temps here this morning too. Although, I wimped out and had pants on this morning . . . 7 miles in 58:49 . . . my legs still feel slow and heavy since my marathon. Hope they spring back soon.<br><br>
SS - hope the calf is doing better.<br>
JJJ - great pictures yesterday. You run some great trails and thanks for sharing them with us!
 

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Happy Monday. I see LabD was up to some mischief yesterday. Careful, I know people in high places and that sandwich photo might make a reappearance. I wish I had my run already done for the day like some of you -- and ksrunr is planning a double. But alas, this wench won't be able to run until after work when I might run with MrC if the timing works out.
 

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<span style="font-family:Georgia;"><span style="font-size:medium;"><span>Those were great pics on yesterday's thread JJJ.</span></span></span><br><br><span style="font-family:Georgia;"><span style="font-size:medium;"><span>I'll get in a run after work. It's getting dark so early now (and even earlier next week! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad2.gif" style="border:0px solid;" title="sad2">), that I'll head to the gym and do the treadmill. I'm only about 4-5 miles from my previous PR in monthly mileage so I plan on doing 5-6 tonight and then another 3-4 tomorrow during my lunch hour. Wednesday will be no running though as halloween duties call that evening.</span></span></span><br><br><span style="font-family:Georgia;"><span style="font-size:medium;"><span>john - I peeked at your weekly plan on the weekly thread. I don't know that I want to do 12 on Saturday, but if you plan on heading into town and doing the two loops, then maybe I could join up with you on one of them. Let me know if I can tag along . . .</span></span></span>
 

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Gee a week off works wonders.<br>
9M at about 7:15's. HR 166 but it "felt" easy.<br><br>
SS, We need an update!<br><br>
Pink, Did you get your sub 35 min. elite corral card? BUt I'll be at the cape :^(<br><br>
-CRagi
 

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Absolutely no silliness, I'm sure. I get to go to yoga this evening and relearn a few fundamentals that seem to be missing from my repertoire. I'm sure that once I've learned these missing bits, I will stop toppling over like an uprooted tree.<br><br><img alt="" src="http://regex.info/i/JEF_034910_sm.jpg" style="border:0px solid;"><br><br>
I'm also supposed to fit fifty minutes of biking into the day somehow. Not sure whether I'll find a spin class or suck it up and ride in the rain. Maybe the skies will miraculously clear between now and Mustang Colt's swimming practise, when I usually sneak in the Monday workout.
 

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Pro, you're <i>such</i> a nag. Nice speedy run! Some of us should slack more often. <i>*cough* mc *cough* lose the gadgets for a few days *cough cough*<br><br></i>Okay, okay. I think talking about my injuries is BO-ring, but for Susan's and JJJ's sake, I'll share. Oh, and for others not paying attention to the whiney bits.<br><br>
The scary stuff: I diagnosed my injury accurately. PT thinks it may be a tear, even though no bruising yet (apparently still could happen. Hope not.) We think some of the ankle manipulation/stretching a few days before may have contributed.<br><br><b>Lesson 1</b>: Don't do speedwork when you're having PT. Susan, this means not pushing things. Really. EZ does it. Also, make certain your muscles are warmed up as the weather cools, particularly for speed work or tempo runs. Can't stress this enough.<br><br>
We discussed the relationship to my ankle inflexibility and concluded that we shouldn't have eased off PT so soon after I sprained my ankle. PT hates wasting client's money unnecessarily (imagine!) but now feels that we should have kept on.<br><br><b>Lesson 2</b>: Follow through with PT. JJJ, if your kankle is anything like mine, it really needs manual manipulation of the ankle and, in my case, the feet as well. So exercises and stretching on our own may not cure the ill.<br><br>
So I'm to ice like crazy with compression and jump in the pool (no toe pointing) for some pool running. In the future, I really need to work on stretching my calves.<br><br><b>Lesson 3</b>: If you want a clean house and oatmeal muffins in the morning, hurt yourself. Does anyone else get into this nonsense? I have to keep busy so I don't get morose, so the grow-op room is now sparkly (veg and flowers, not herbs <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> ) after sitting in a state of dust and dirt and spider webs for months.<br><br>
Did you know Hippo DID IT!!!!! <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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<span style="color:#800080;">{<i><span style="font-size:xx-small;">sheepishly raising hand and looking around the room</span></i>}</span><br><br><span style="color:#000080;">ummm . . . . that'd be me and I don't even need to hurt myself to do it. Although I made banana muffins last night.</span>
 

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Ok, ok, I know enough after ripping my calf to take it SLOW. Honestly. Yesterday I did a total of 3.5 miles with 5 mins walking, 5 mins slow jog, 5 mins walking, etc. It took about an hour mostly because I had some troubles with resetting the treadmill speed at the hotel where I was staying; otherwise I would have finished sooner. Today I just did elliptical and stretching. I can't do anything on Tues & Wednesday due to work priorities, but will mix up yoga, walk/jogs, weights, and elliptical on Thurs, Fri, Sat & Sunday. I am extremely encouraged that yesterday's walk/jog didn't hurt even the slightest bit. Today my legs are a tiny bit stiff but nothing unusual or painful. Just a regular "post workout" mild stiffness. So I'm golden.<br><br>
To celebrate, this morning I bought a nifty new pair of yoga pants at a special sale they were having at my fitness center. Way trendy.....hubby will be impressed. My checkbook is not happy though.<br><br>
Susan
 

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If the checkbook ain't happy, ain't nobody happy, roun' here.
 

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Sure Tamster, whatever you"d like. We can either meet at the CNW parking lot or Jerome Prairie school. I'd like to start earlier though, around 8:30 or so if that works for you, or you can just show up at 9:30 and run the second loop. If we meet up at JP school you'll have to email me again that route so I don't get lost and end up in Murphy Creek or something.
 

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OMG.. SS..Thanks for sharing that as I have that famous Pfitzinger 3 x 1600 m @ 5K pace tomorrow 11 days prior to marathon. This is the one alot of people chicken out and do a tempo. But Breeger did his this time. Ribs et al say forget it, do tempo. Hmmm what to do.. Last time I did 4 miles fast tempo instead. Maybe just do them slower? Play it by feel? Warm up on elliptical before heading out. It will be in low 30's and I'll be in shorts. hmmm<br>
Is this taper madness or real fear??.......
 

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I hesitate giving advice, perch, considering my sorry state, but I'd be in the Tempo Camp.<br><br>
And, yes, you are indeed suffering Taper Trauma. Have an oatmeal cookie. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br><b>NO SHORTS</b> but tights in those temps doing either workout. I should have added that to my list as well. I mean it.
 

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For me anyway, calf stretching is a delicate art. When I started running again about three years ago, I strained both calves within about 6 weeks of each other (well, the first ended up being a tear because I finished the run I was doing. Stoopid!!!). The main cause was over stretching the calves. The wall pushup was the main culprit. That exercise makes it too easy to over-stretch and cause micro tears that lead to worse problems. After trying many different things, I discovered <a href="http://www.runningtimes.com/rt/articles/?id=3512" target="_blank">active isolated stretching</a> which has helped me a lot. I've improved my calf flexibility without injury.
 

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Perch, maybe this will help: <a href="http://www.sportscoach.34sp.com/modules.php?op=modload&name=News&file=article&sid=1411&mode=thread&order=0&thold=0&POSTNUKESID=576a1b057f28d42608ce6e471284c716" target="_blank">Tempo vs. Interval Running</a><br><br>
Btw, I think Spareribs, et al are against intervals because they hurt too much. Tempo runs are so much easier than intervals, both physically and <i>mentally</i>. I wouldn't want to call them wimps, but... <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink">
 

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You calling me a wimp, Duck? disgust<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad2.gif" style="border:0px solid;" title="sad2"> (ETA: Thanks for the link. I'm sending it to Doug and PT for discussion.)<br><br>
I don't disagree with the premise, more the timing, but what do I know? I can't even read properly today.<br><br>
Sorry, perch.<br><br>
Looking at my Boston training appx. 11 days out:<br><br>
5k @ 5:30<br>
3x3k @ 4:30 (3 mins. between each)<br>
6k @ 5:30<br><br>
The 4:30s are a little over HM pace. And I did a similar, slightly shorter w/o 3 days later.<br><br>
Are your goals different than bonger's? I kinda remember you saying you're doing sort of a "Marathon Lite." So wouldn't the corporate types do a risk/benefit analysis?
 
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