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Good morning all. Heading out to the gym for a free-weights workout. It's a scheduled "no run" day for me today.<br><br>
I'm going to have a problem with keeping to my schedule this week b/c I'm going to Rhode Island this weekend to spend the weekend with my mom for her birthday. If the weather's good, I can run on her bikepath but I think it's supposed to rain heavily. Bah humbug! Please keep fingers & toes & paws crossed for me.<br><br>
Have a great day ~<br>
Susan
 

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Good morning Riley - good luck with your schedule. Rain running can be fun if no lightning.<br><br>
6 progression miles this morning. 9:21, 8:49, 7:39, 7:15, 7:02, 7:00. Plan on an easy 9 tonight as tomorrow's schedule is difficult.<br><br>
Have a good day all,<br>
ksrunr
 

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....Awww Mannnnnn!!!!!!!!!//........is it Monday again??.............<i>make it go away</i><br><br>
..........I am <b>not</b> in the mood for a Monday............<br><br>
rest day<br>
except for that Workin' For a Living Part/////////
 

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Susan, I agree with ksrunr that running in the rain can be enjoyable, if there is no lightning.<br><br>
Speaking of ksrunr, nice progression run.<br><br>
I sure had a hard time getting going this morning.<br><br>
0540<br>
47 F, light rain<br>
9 miles with 4.5 @ tempo (7:13, 7:21, 7:20, 7:13, 3:41)<br><br>
No breakfast prior to a cholesterol test. Breakfast is one of the highlights of my day. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad">
 

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I love Mondays.<br><br>
We have very similar weather to millbot's. I was going to get up and run at 5:30 a.m. but decided to wait until this afternoon because it was so dark, rainy, and chilly. Transitioning to after work runs is hard for me this time of year. Hope everyone has a good week!
 

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Hi, Riley, KS, TW, choovie and Millbot! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/hello2.gif" style="border:0px solid;" title="hello1"><br><br><br>
No run for me today, either. My hip is a little sore after yesterday's run, so a rest day is necessary. Also, I'm recovering from a walloping migraine yesterday - today it just feels like a hangover headache. (Yesterday I thought I was gonna die...or wished I would, I don't know which<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad10.gif" style="border:0px solid;" title="sad10">).<br><br>
Better day tomorrow (hopefully for tomwhite, too <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">).<br><br>
Oh, and Ken...if you're out there...very cute doggie. Someday I want a tricolor corgi. My little guy is 4 yrs old and his name is Knight. (We have fun at bedtime: "g'night, Knight!"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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Good Monday<br><br>
Susan-Rain is fun if it warm, snow is better if its cold.<br><br>
A tad tight from Sat. but nothing bad.<br>
1k of walking<br>
OKay Lab - Let's see if I can get this one right, it can't get worse.<br><br>
Started 2 miles of jogging, but my HR zoomed to 160 and thought I may as well head for the barn, maybe it was a glitch in a few minutes it drop to normal.<br><br>
First interval- 800m @ 10K-20sec (8:00)----This was a little tough even down 2% grade, but wobbled around and hit 7:57<br>
3 minute jog<br>
Second Int - 800m @10K-10sec (8:10) --- not so bad, 8:09 still downhill.<br>
3 min jog<br>
Third - 3200m @ 10K (8:20) --- starts out flat, but I have 3/4 mile up 1.5% with last 800m down slightly. I yeild pace to the uphill and then regulate to hit 8:18 AHR 164<br>
3 min jog-- I think I'm outa the woods.<br>
4th Interval - 800m @10K-10sec (8:10) --- 8:09 AHR 162, downhill, tiring but at least HR dropped<br>
3 min jog<br>
5th -800m @ 10K-20sec (8:00)---- I'm thinking I can't do this again. I'll just carpfish and take what I catch. Try to relax. I try to focus on putting some power in pushing off. I check pace after 200m ;looks wrong -7:33 -relative to effort-maybe Garmins off. Holding steady effort, not to bad. still 7:3x but the distance is beginning to look right. I finish way below with 7:40. And the download looked correct. I'll take it!<br>
1 mile cool done<br>
1k walk home.<br>
8.01 miles<br><br>
A coupla more easy runs and I'll be ready for the Hill.<br>
Have a good day<br>
JJJ
 

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Zowie, nice workout, JJJ. Looks like you nailed it! You must be encouraged by that, especially after your big race this weekend. (Heh... I had settled on Saturday's long run as an excuse for not doing so well on my tempo run this morning. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">)<br><br>
{{hung-over marie}}<br><br>
choovie, I have always run in the morning, but this year, with the arrival of the shorter days, I am considering trying some afternoon runs. My concern is that my run will get crowded out by the day's busy-ness. Can't have that now.
 

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Nice runs you all for Sunday and today. I got in 4.6 in pace2races hometown with DD yesterday.<br><br>
RiB I get migraines too glad you survived yours I often feel like I won't.<br><br>
No run for me today rest.<br><br>
I love running in the rain though....
 

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Millbot, I find it easier to make excuses about why I shouldn't run late in the day than I do first thing in the morning. It really is nice to get the run out of the way first thing -- then I only have to shower and do the hair and makeup once <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Runin'.. sorry to hear about the migraine. Feel better soon.
 

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choovie, you don't need makeup. You're naturally gorgeous.<br>
Roadhawk, as a rainforest denizen, I'd be in trubble if I didn't like sloshing through the puddles.<br>
millbot, what's not to like about that tempo run? What's your target?<br>
JJJ's a stud, doing that w/o after a 15-miler trail race.<br>
(((migraine sufferers)))<br><br>
Plan: 2k EZ, 4(1k @ 4:16, 2 min jog), 2k EZ<br><br>
(4:02, 15, 01, 10) avg 4:07k/6:38m (Total: 5 miles)<br><br>
Times a little ragged, but 2nd and 4th are slightly uphill with a cross-breeze. I will take that with a big goofy grin on my face. <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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SS, my target is 7:10. Seemed worse than it was, I guess. I had to stop for traffic and stuff. Frustrating. And unusual, since I live out in the sticks.<br><br>
choovie, SS is right! Didn't know if it was okay for me to say so. But it's always safe to agree with SS. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Sans, I'm just an amateur here and all, but is it really a good idea to keep beating the workout as you seem to do? If Coach asked for 4:16, maybe he wanted 4:16. There's a big difference between 4:00 and 4:16, yanno.<br><br>
Will head out for a lunchtime run soon. It's the first truly cool day. I'm going to see whether I can coax the 305 to wake up on my office windowsill so I don't have to stand around in 48F in shorts and a t-shirt waiting for the silly thing to come to its senses.
 

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That was a nice interval workout JJJ so soon after the Trail Race! Good job.<br><br>
Milbot.. you were really close to target but I agree it was likely the effects of Saturday's long run.<br>
ksr.. perfect progression!<br>
SS ... bear! woa.<br><br>
It was supposed to be a rest day but ya know, Tory just wouldn't go for it. So we did 3 easy miles and chased some deer along the way (deer strides or deer fartleks <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">). Then I went to the Y for 1050 yds swimming.<br>
The best part is that my foot that's been sore the last 10 days has been sore free since after the 30K race... go figure <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">. I promised Choovie I'll take it easy this week (what to do about the 5x1000m intervals Wednesday...<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused">).<br><br>
TTYL<br>
Steve
 

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Perch - one of my running buddies (69 y.o.) runs ultras all over the world. Currently in Europe and completed the run/race across France. I asked him once what a real ultra runner does if he has an injury during one of these multiple day races. His answer: they run till the injury goes away. I wouldn't recommend (and likely not drs either)that to everyone and every injury but sometimes they heal by continuing the workouts.<br>
Glad your foot is better.<br>
(((migraines)))<br><br>
ksrunr
 

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Dearest SS, I'm with Sal on this one. There is a HUGE difference between 4:00 and 4:15when running 1K intervals, especially with 2 mins rest between. Do what your coach says, there's a lot of physiological research to support specific pace training based on your previous race results.<br><br>
millbot, I'm always an afternoon runner (when I can run...) except on weekends. I start work early (~ 6:30 am) and try to leave around 3:00 pm. Since I seem to have meetings and appointments all day, I schedule my run as an "appointment", and it becomes required doing. I don't think I've ever bagged an afternoon run yet.<br><br>
perch, I'm so glad your foot is feeling pain-free. That's not the first time I've heard of pre-race pain going away after a race. It happens to my piriformis pain all the time.<br><br>
JJJ - awesome man, just awesome! That was one hell of a workout.<br><br>
I did 60 minutes of the stationary bike last night on a hill program. The little odometer thingy said I went 20+ miles. No idea if that is accurate, but my quads feel it today. No x-training for me this evening. I need to mow my lawn, and then afterwards I can take off my foot wrap that's been on for seven days. Ahhh, relief!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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A relief for the foot but clear the deck <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> might be a tad ripe.
 

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"run till the injury goes away"<br><br>
There's a reason I am not an ultra runner.... <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Okay, the makeup is going in the trash which should save me an extra 3 minutes in the morning. I'm with hally.. .clear the deck when LabD removes his foot wrap!<br><br>
I'm still impressed with SS's bear spotting. I can't even find a bear in Yellowstone Park.<br><br>
Weird things at work. The head of security was "escorted" off site and is now officially reported to be on extended leave. Hmmm...inquiring minds want to know.<br><br>
Headed home to try to get a run in. <millbot, don't let me cop out>
 

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I'm back from my lunchtime run (8.8k, 50 minutes), the first true autumn run. 50F and breezy out along the Strait, pretty chilly in a T-Shirt when I set out. I moseyed along and tossed a few 20s strides into the mix for fun. On the whole, v. nice outing. I kind of wish I had the nerve to bring a 5 gallon bucket into the office and load it up with ice water for after lunchtime runs... but that Just Won't Do. Oh, well.
 

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choovie, Mr. Mountain is apparently a bear magnet. This is his fourth sighting, second this year.<br><br>
Okayokayokay, MS, Lab, yes, Doug would wag his finger, although he'd be wearing a wry smile at the same time. I will try to cool my jets. (Pout)<br>
(Changing subject: So no one thinks ksrunr is overdoing? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> )<br><br>
I wonder what Mrs. Labduck has to say about the impending unveiling.
 
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