[ksrunr]

<p>What a good thread yesterday.  Great runs, races, poems, etc.</p>
<p> </p>
<p>I am going to recover 1 more week before attempting any workouts.  That means about 50-55 miles this week but all ez/recovery paces.  Started today with 5.75 miles at 8:42 pace.  Boy was it humid this morning.</p>
<p> </p>
<p>Erika - when and where and what is your next race?  Looks like you're about ready to tear something up.</p>
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<p>Hi Happyfeet and Heme</p>

 

[Hemerocallus]

<p>Hi KS!</p>
<p> </p>
<p>Loved that poem yesterday, HappyFeat.... I kept a copy to read again later.</p>
<p> </p>
<p>Feeling fantastic today and can't wait until work is over to get back out for a run.... looking for 6-7 easy recovery miles.</p>
<p>Shouldn't be hard to find on a beautiful day like today!</p>
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<p>Have a greta run everyone!!!</p>

 

[Tamster]

<p>Good Morning, almost afternoon, maybe almost evening for Gobi . . .</p>
<p> </p>
<p>Didn't get a chance to log on over the weekend, but will have to go back and read the thread.</p>
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<p>Hope all the moms had a nice Mothers Day doing whatever it is you wanted to do. I wanted to run away, run 20 miles away that is. So I did. and I liked it! Felt good pretty much through the whole run. Ran the last mile, uphill at a 10:03 pace thanks to a friend that just happened to ride up along side me on his bicycle, so we chatted for that last mile and I picked up my pace so he didn't have to ride super-uber slow. no soreness (yet) and hopefully the yoga for runners I did at 5:45 this morning will help with that.</p>
<p> </p>
<p>have a great Monday everyone!</p>

 

[tomwhite]

<p>...mornin' guys//.......very nice running Tammy</p>
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<p>.Rest Day......</p>
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<p>poolrun and double weight sessions tomorrow.</p>
<p> </p>
<p> </p>
<p>..............good running guys........ps did you check out Fred's OldPeople Exercising thread??</p>

 

[evanflein]

<p>Enjoy your recovery, ksrunr. That amount of mileage looks like a big week to me, but the effort is key. I say effort more than pace because I (and I think you, too, to some extent) have a pretty narrow range of paces for daily runs, but effort is what determines "easy" or not.</p>
<p> </p>
<p>Congrats on the 20 miler, Tammy! Is that it for you before Grandma's? Or are you doing another in a couple weeks?</p>
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<p>Good for you on feeling ready to run some more, Heme. That means you got a good workout on Saturday, but didn't over do it.</p>
<p> </p>
<p>Tomwhite, I think Fred just renamed his 50 workouts thread. Did you have a Claire visit recently? I was thinking so...</p>
<p> </p>
<p>After Saturday's 5k (1st in AG out of 31 with an official time of 23:36.6) and followup 7 miler, I was a little apprehensive about Sunday's planned 20. The last 20 miler I attempted two weeks ago was sort of a crash and burn at just over 15. But, yesterday's run went well! I really focused on keeping it easy and steady, remembering I had lots of miles ahead of me. After so many marathons, you'd think this would come more naturally to me but it's something I really have to work at. Covered 21 miles in under 3 hours, for an average pace of about 8:15. It wasn't warm (mid-40's) but breezy and I still lost almost 5 lbs on the run so felt a bit dehydrated afterwards (and did stop for water a few times). Good enough though, and got me to 63 miles for the week...</p>
<p> </p>
<p>I'm running Newport Marathon with Mariposai on June 4, hoping to improve on my time from Manchester (3:41:51). That is still a BQ-20 for me, but I'm never content and want to see what else I can do. <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>
<p> </p>
<p><span>Today is a gym day at lunch, soccer game after work. I'd love to get a little run in, and my legs actually feel good and up to it, but there won't be time. It's ok though, this is another cutback week, then another big week with the last 20 miler, then a 2 week taper.</span></p>

 

[Tamster]

<p>Erika, this was my first of 3 20 milers I have planned. the rest of my training will be 12-22-12-20-8-marathon.  I did this same type of long run schedule for Newport last year and it worked well for me. So this year, I'm basically doing the same thing, but at least one workout a week is intervals, so a little more speedwork too.</p>
<p> </p>
<p>I'm so excited for you and Newport! My co-worker (who recently became a MM) is running that one also on my recommendation. He's running one per month for the entire year. He just ran Eugene and was less than 2 minutes of a BQ (and he's 29, so BQ must be around 3:15 for him? ) I told him he could probably BQ in Newport as long as there isn't much wind. Last year was about as ideal as you could get, so I hope you guys have the same great weather again. Is Peter going to this one with you? where did you guys decide to stay?</p>
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<p>here's a little puppy love:  Bella is looking at the camera and Bailey is probably trying to bite her foot.</p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/85196/width/1000/height/800/flags/" target="_blank"><img alt="pups 008.jpg" class="lightbox-enabled" data-id="16876" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16876/width/889/height/500" style="; width: 889px; height: 500px"></a></p>

 

[ksrunr]

<p>Erika - looks like your long runs are the same pace as your 3:42 marathon?  </p>
<p> </p>

 

[evanflein]

<p>Heh, faster. I think that 3:42 worked out to about 8:29 or 8:30. I always run my long runs too fast, that's why I have to really work on controlling early mile paces.</p>
<p> </p>
<p>Tammy, those puppies are so damn cute. As for Newport, I'm staying with Nancy and Paul at his mother's. They'll drive me to the airport in Portland on Sunday, and I'll meet DH there and from there we go to Phoenix for his business stuff. I get to recover lounging around the pool in Scottsdale!</p>

 

[ksrunr]

<p>You should tear up the next race running those paces in training.  Can't wait to see it.</p>

 

[ripvanracer]

<p>Knocked out 10 hilly miles in a perfect sunny 75° evening.  Still trying to shake the rust off after 3 weeks of being down.  Left foot still hurts a little and may be affecting the push off some and slowing me down a little.  Started with the first 5 miles uphill at 7:37 pace and picked it up coming back into town running the last 5 miles the same pace as my race saturday.  (6:46 pace)</p>
<p>Total of 10.06 miles in 72:19 for a 7:11 pace.  Looks like I won't be seeing the treadmill much until next winter!!</p>

 

[Hemerocallus]

<p>Excellent run, Rip!</p>
<p> </p>
<p>Super 20s yesterday for both Erika and Tammy!  <span><img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"></span></p>
<p>Those pups are simply adorable!!!</p>
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<p>Hi TW!</p>
<p> </p>
<p>It was supposed to be a recovery day for me, but I was happy and surprised to find some zip in my stride and no soreness... so I just went with it.</p>
<p>6.9 mile easy RAW in beautiful 16°C sunny weather.</p>
<p>Yeehaw!!!!</p>
<p> </p>

 

[HappyFeat]

<p>Hey everybody! I did my first run (in a verrry long time) with an avg pace UNDER 10 mpm tonight. 6 miles, with the first three a little over and the second three a little below. Yippee! My plan is working! That and the extra coffee I had today and the fact that my MIL finally went home to California!<img alt="Big grin" src="http://www.runningahead.com/images/forum/emo_smile_big.gif" style="">  I know- I'm so mean! Well not really. You have noooo idea what she can be like! Anyway, that's over with and I had a fantastic run.</p>