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Just wanted to say <b>HAPPY BIRTHDAY ALEX!</b> <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Hope you enjoy the day!<br><br>
Just some biking or cross training tonight if I get it in. Midterm tonight in Neuromuscular Aspects of Exercise Phys. so I'll probably be trying to get some studying done during the day.<br><br>
Happy running/biking/swimming/walking/lifting <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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<b><span style="font-family:'Comic Sans MS';"><span style="font-size:medium;"><span>Happy Birthday Alex!!</span></span></span></b>
 

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Happy B-Day Alex!!!!!<br><br>
Cross training tonight as well<br><br>
Liz: enjoy your cross training<br>
Tonya enjoy your rest!
 

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<img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"> Thanks guys....<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
Got a workout that I actually like tonight s that's kind of a treat in itself.<br><br>
Ricahrd - re: Heart and Sole, sad thing is, it's July 3rd and a lot of people usually have holiday plans and are unable to come.<br><br>
Happy Monday!
 

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<b><span style="color:#800080;">HAPPY BIRTHDAY ALEX!!!!</span></b><br><br>
Are we talking a summer RRR get together???<br><br>
It's Monday, so a rest day for me. And I certainly need it today. Terrible night's sleep last night. Ham always makes me sick--I think it's all the salt. And Easter dinner=ham...
 

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Alex - God's blessings to you the whole year through!<br><br>
11 miles today - I still was not recovered from Saturday - So I turned my 5x4 @ I into 10x1 minute Fast I pace - Ever 2 minute send offs. If was just about right for what my body had to offer.<br><br>
H&S is a fast 5 miler - Nice community event. Last year I got to meet Alex's mommy <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Good running to all -
 

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Good morning all. Happy birthdayday Alex! Enjoy your b-day workout.<br><br>
Ran 60 minutes on the trails this morning. Took it pretty easy because I have a cold.<br><br>
Yesterday did a 20 miler. One of those few times running felt like a chore, which is never good. I was physically and emotionally exhausted and had to do my run extra early to fit it in before the easter activities. On top of that I had picked up this cold from my daughter. Still managed to run a decent long run despite all that:<br><br>
1-14 at 7:40 pace (not counting the time for potty stops - note to self, don't eat taco bell the night before a long run!)<br>
15-19 at 6:30 pace (6:30,6:30,6:27,6:29,6:27)<br>
20 at 8:45 pace<br><br>
Was not planning to do the fast finish at first, but wanted to get the thing over sooner...<br><br>
We made the trip Friday and Saturday to attend my cousin's wake and funeral. I am glad I got to spend time with my family, but boy was it a rough occasion in which to do so. I have made a promise to myself that I will make an effort to see my extended family more often -- hopefully under much better circumstances.
 

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Happy Birthday Alex!<br><br>
Later this afternoon, I'm jetting off to SoCal for a day or so. That'll be a "nice" 4+ hour flight. I'm going to try and get a few miles on the work treadmill before I head out but will play that by ear.<br><br>
Have a good one!
 

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Add yet another happy birthday to our resident high schooler <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Alex-- <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">ccasion4:<br><br><br>
I am hoping to go running today. I hope my calf is not sore and I run with ease. After a week off I am ready to get running. Have a great morning everyone.
 

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<span style="font-size:x-large;"><img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">ccasion4: Alex!!!<br><br><span style="font-size:small;">Slept 10 hours. Still a little wiped but better than yesterday. Today was a core day that I can live without so here's hoping that there's a run waiting for me tomorrow.<br><br>
Have a good one all.<br><br><br></span></span>
 

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Happy Birthday Alex.<br><br>
Nirvana - Are you saying it is your birthday as well?<br><br>
Nice run Loopy & Flounder.<br><br>
Liz - Good luck tonight on your test!<br><br>
26 miles for me this morning on the bike trainer. It was a good workout though, spinnerval training based on based on <a href="http://www.spinervals.com/index.php?main_page=monthly_workouts&zenid=e95689a1ccb7028ea0c997a6046f40b4" target="_blank">free workouts from this site</a>. I put two together and ended up quiting part way into the second workout. I was running out of time. Oh well.<br><br>
Hope everyone has a great week of training. My parents are in town visiting before I head off to the sand box. so I have the week off.
 

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Happy Birthday Alex! Any plans?<br><br>
On my Marathon Training Plan they have this week scheduled as less mileage - more speed....so that will be interesting. I'll run later today at 4:00pm.<br><br>
Other news for the day: <b>I'll be traveling to Seattle on Wednesday to go to the BROOKS RUNNING COMPANY headquarters and they are going to do a film shoot, using my story of weight loss and being a Brooks I.D. member! They're even putting me up in a hotel in downtown Seattle, and it just so happens to be my wife's birthday - so what a cool way to celebrate!</b>
 

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That is so cool Brian. Hope you have a great time. Wave hello from the other side!
 

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Happy Birthday Alex. You mean there are workouts you don't like?<br>
Good luck on the test Liz.<br>
Enjoy the cross training Richard.<br>
Hope you feel better 4BM. I can't imagine my life if Ham made me sick. (Well, I guess<br>
I'd just be a few pounds lighter and surrounded by a few more pigs.<br>
Souns like a nice workout Flounder.<br>
Loopy-great job getting a pretty strong run in even though it wasn't easy Loopy-those are the kind of runs that make you good.<br>
Goodluck Kfuller.<br>
Dan- 10 hours? That'd be nice.<br>
Dave- you have the week off? Why do I have the feeling we're going to be seeing<br>
some monster workouts from you?<br>
Brian- That's pretty much cool all around- your story, and getting the chance to share it.<br><br>
I haven't reported in since my 20/20 run/bike day Friday. I thought I'd be useless on Saturday, but I ended up getting nine in and feeling really fresh. I even got to do the first 3 with my Dad, which is always nice. Even though I felt great on Sunday- I capped myself off at 5 since that got me to the planned 70 for the week. I'm really looking forward to getting out there this week. I'm even ahead of schedule in studying for the CFA, and the wife's out of town on an audit, so I might have some extra time to squeeze a few miles in on the bike too.
 

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<br>
That is so awesome. You definitely deserve it!<br><br>
And <b>Dave,</b> nope, my birthday is in October.
 

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Hmmm...bet you're glad you got that I.D. #... <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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<img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif">
 

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Hey - just looked at my workout for today and <b>need some help understanding it:<br></b><br>
Plan calls for<br>
1 hour run. Include 2x1200 C (6:06 target...600m recoveries), and 2x400 (1:55 target...with 400m recoveries).<br><br><b>So the question is...what should my pace be when I'm not running Intervals or Recoveries (I'm targeting a 4:00 marathon goal)</b><br><br>
Thanks everyone!
 

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Brian,<br>
I'd say just your general every-day kind of pace. Maybe something around 10 minute miles per McMillan, but that's just a guess.<br><br>
Usually when I do interval type workouts, I don't even think about my pace during the filler miles- I just do whatever feels comfortable.<br><br>
You've probably already told us this- but what plan are you working right now?
 
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