[Tamster]

<p>This morning on the way to bringing my son to school, he brought along a CD to listen to - Tower of Power - nothing like a little funky soul to get the day started! He brought a TOP CD to school on Friday also. Every friday, his class gets to eat lunch in their classroom and the kids can sign up to bring in music to listen to. Well, most weeks have been something along the lines of Justin Bieber or Miley Cyrus.  David said he needed to expose his classmates to some "real" music!  And they loved it! </p>
<p> </p>
<p>I haven't run yet today, so probably have no business starting the daily, but I'll report my 4 mile run from last night. Nothing stellar, or speedy, but there you have it. Will get in a run after work tonight though while my son is at football practice. I can probably get in about 6-7 miles during that time.</p>
<p> </p>
<p>We had a great weekend celebrating Oregon college football. Both the Ducks and the Beavers won. Took our son to his first Beaver game and he just loved it. Even got a few autographs on his Beaver ballcap after the game. It's such a thrill for those kids to meet the football players afterwards.</p>
<p> </p>
<p>so what's on tap for you today?</p>

 

[Sans Souci]

<p>Tammy, I suspect the kids are as much attracted to your DS's sense of independence, athleticism, creativity, and general overall awesomeness as they are to TOP, which of course is fine, fine music.  I love that he forms his own opinions and has the confidence to act on it.</p>
<p> </p>
<p>I have no business contributing either, 'cuz I'm not doing much today, but I'm still buzzing over the amazing feats of masters wondrousness over the weekend.  Really incredible stuff.</p>
<p> </p>
<p>I'm also just plain buzzin'.  Could be the espresso.  Could be anticipation.</p>
<p> </p>
<p><strong>Patrick</strong>, great week of running and terrific article about Dr. Miller.</p>
<p> </p>
<p>Shoutout into the internet ether to our doc, Dale.  <img alt="" src="http://files.kickrunners.com/smilies/wave.gif" title=""></p>

 

[irunmike]

<p>Hi Tamster, SS, and all ships at sea!</p>
<p> </p>
<p>You're raising a fine, confident young man there. Tamster.</p>
<p> </p>
<p>I just did an EZ 3 on the TM this morning followed by some core and upper body work.  Quads had some minor aches from yesterday, but nothing significant.  I want to build on this race but will first observe a cutback week.  Yesterday was the first significant positive I've had this year running and I don't want to repeat my mistakes of pushing to soon after a race.</p>
<p> </p>
<p>Ribs, you had a Hollywood ending yesterday.  I wonder if the film crew caught up with you post race?</p>
<p> </p>
<p>Mike</p>

 

[OrangeMat]

<p>I think someone kidnapped my Garmin and replaced it with an identical watch... which belongs to a much faster runner.</p>
<p> </p>
<p>Behold the splits it produced for my 6 mile run today:</p>
<p>mile 1 - 9:26</p>
<p>mile 2 - 9:25</p>
<p>mile 3 - 9:03</p>
<p>mile 4 - 8:58</p>
<p>mile 5 - 8:60 (wha???)</p>
<p>mile 6 - 8:58</p>
<p> </p>
<p>Not only must it have recorded someone else's run, it also forgot how to calculate time properly.</p>
<p> </p>
<p>Congrats once again to all the racers this weekend, at TCM and elsewhere!</p>
<p> </p>
<p>I don't know anything about Tower Of Power, but it's good to have diverse (and original) musical tastes, I agree. I've been on a Puscifer kick lately, so <a href="http://www.youtube.com/watch?v=dR3ccmWmLhk" target="_blank">here's</a> another tasty little nugget from them. <strong>Heme</strong>, let me know if you like this one as much as that other track.</p>
<p> </p>
<p>Happy Monday, everyone!</p>

 

[Opie]

<p>Definitely great tunes.  That really is you, OM.  Guess what I did at lunch?  That's right, yoga.  Nice progression run on tap for me after work.</p>

 

[bap]

<p>Nice job OM.</p>
<p> </p>
<p>Its raining here. I'm going to try and slip in a run between the painters leaving my apartment and meeting my ex to watch The Social Network.</p>

 

[Hemerocallus]

<p>Tamster, that's one cool kid you have there!</p>
<p> </p>
<p>I'm still totally jazzed over Ribs' marathon yesterday.  Hope we can see some of the coverage.  I expect there will be something coming on the Medtronic website, so will keep an eye open for it there.</p>
<p> </p>
<p>No running for me today..... my glutes are a bit sore from Saturday's run, so I did a short bike w/u and then some abs/core/glute/calf/hamstring/stretch stuff in the gym at lunch. </p>
<p> </p>
<p>I found out today that Saturday's overall 50K winner was a woman....Ellie Greenwood from Banff, who finished 19 minutes ahead of the first man in a blistering 3:37:30!  I wish I'd stuck it out in the rain at the finish to see her come in.  Simply amazing!!!</p>
<p> </p>
<p>ETA:  OM.... will have to check that out at home.  Won't go ever very well to crank that up here at work.</p>

 

[Laura in Houston]

<p>3.1 - the usual weekday run that I do twice a week. </p>
<p>Nice run because it was 57F, which means I almost don't even have to wash the running clothes - not much sweating to do at that temp - 30:09, 9:44 pace. </p>
<p>Also as usual, still dark, since I run at 5:15 or so.</p>
<p> </p>
<p>8:60 - that's funny, <strong>OM</strong>!  <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title="">  I beheld the splits, and am duly impressed.  <img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" style="width:26px;height:28px;" title="">  Rock on!</p>

 

[tomwhite]

<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Laura in Houston</strong> <a href="/forum/thread/70471/musical-monday-on-the-4th-of-october#post_1951375"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>........ which means I almost don't even have to wash the running clothes -</p>
</div>
</div>
<p><br>
..let me know how THAT works out for you........ <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif"></p>
<p> </p>
<p>========</p>
<p> </p>
<p>Naught today........</p>
<p> </p>
<p>but</p>
<p> </p>
<p>I think I know what I did wrong........</p>
<p> </p>
<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
<div>
<p> ...to be continued.....</p>
</div>
</div>
<p> </p>
<p><br>
 </p>
<p> .................nice running and racing guys</p>

 

[Spareribs]

<p>I didn't mention this but after the aborted pre-race TV interview, the film crew did catch up with me at the finish line and I did an on-camera for them, as well as another one for Medtronic shortly after.  </p>
<p> </p>
<p>Chip times are now up on the site and my official time was 3:58:29, or 9:07 per mile, bib number 223 if you want to look.  I knew that pacer took us out too fast.  Our fivek split was 8:33 a mile.  I deliberately followed the guy so I wouldn't go out so fast.</p>
<p> </p>
<p>I'm now home and my plan is to walk Lucy and then do my flexibility exercises.</p>
<p> </p>
<p>I fly out tomorrow to Baltimore for a one-day training session, home Wednesday night, then fly out on Thursday to Pittsburgh for the day and home for the weekend.</p>
<p> </p>
<p>Tamster, your boy is just plain special.</p>
<p> </p>
<p>Thanks Heme and Irun.  You guys are always so kind to me.  Spareribs</p>

 

[tomwhite]

<p>...Ribbs//........You are Livin' The Dream........</p>
<p> </p>
<p>congratulations/////</p>
<p> </p>
<p> </p>
<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
<div>
<p> ...the Hard Part</p>
<p>is how you're going to Top This One.......</p>
</div>
</div>

 

[ksrunr]

<p>Hi all</p>
<p> </p>
<p>Ditto Tamster on the kiddo.  I still remember the Christmas video you posted about him.</p>
<p>Hi pirate</p>
<p>Ribs.  Ya done goot</p>
<p>Heme's ((glutes))..............<img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>
<p>OM - I liked the music but couldn't understand the words.  Something about change I think?  Thats what happens when you get old; right Ribs, TW?</p>
<p>Hi laura Opie Bap</p>
<p> </p>
<p> </p>
<p>1st run tonight since the accidental fall.  30 mins 3.85 and felt pretty good.  Will see what it all feels like in the morning.  Should have drug a magnet behind me pick up all the rust I was knocking off.</p>

 

[OrangeMat]

<p><a href="http://www.songmeanings.net/songs/view/3530822107858690990/" target="_blank">Here</a> ya go, KSoldguy. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""> Glad to hear you're running again. You've been very patient in letting that ankle/foot heal. An excellent role model for us young'uns.</p>
<p> </p>
<p>In yoga there's something called <em>vinyasa krama</em>, which basically means the intelligent sequencing of poses in a yoga practice. I'm assuming there's a similar system in running whereby you structure your week of running: when to do a long run, a faster run, a rest day, etc. I'm asking because I'm really not sure when to do my long run this week, and when to take my days off, and for once I'd like to have a plan. Since my time is really not constricted by a work schedule, I can do my long runs on weekdays, so that give me even more flexibility in planning things out. But as you all already know, too much flexibility tends to be a problem for me...</p>
<p> </p>
<p>So. I ran 6 rather efforted miles today. Do I run my long run tomorrow? Or do I do a short recovery run tomorrow and save the long run for after a rest day? I'm going to attempt 18 miles this week as my long run -- there, I've said it! I didn't go to yoga class this evening because I felt kinda worn out from running today, and the classes I attend really aren't the restful type. I certainly wouldn't be able to run for 3+ hours tomorrow had I gone to class tonight, so I do have that going for me there.... oy, the choices!</p>
<p> </p>
<p>Ooh look, tomwhite, something shiny!</p>

 

[Tamster]

<p>just speaking from my own personal experience, OM, I like to have a rest day prior to my long runs, with perhaps a very short and slow recovery run (just 2-3 miles) the day after my long run.</p>

 

[ksrunr]

<p>Tamster is correct especially for newer runners.  No two hard workouts should be back to back.   2-3 "hard" workouts a week; preferably 2.   One hard workout is a long run.  One other hard run such as fartlek, tempo, etc.  Balance of week should be comfortable running.</p>
<p>eta:  most run their long runs on the weekend to simulate when long races are held such as Saturday or sunday.  No reason your long run can't be in the middle of week but it might throw you off  schedule come race day.</p>

 

[OrangeMat]

<p>Thanks Tammy and KS. One more question then: would it be ill-advised to do an easy short run the day before a long run as well? I know I'm starting to split hairs here, but I just can't help myself to ask....</p>

 

[mcsolar99]

<p>ribz!  congrats on a spectacular weekend, and a great race!  there had better be pics of that thong...</p>
<p> </p>
<p>om, start splitting your hairs with a calendar.  a good pattern would be easy mwf and sat, intervals tues, tempo thurs, long sunday.  after a year or so switch saturday to another interval day.  the question then is "what is easy?", and that will vary depending on your intense workouts, state of mind, general stress, etc... but the idea is something between 30 - 90 min at low to moderate intensity, with the general aim to feel better after your run than you felt before your run.</p>
<p> </p>
<p>i think it's a good idea to run the day before a race or a long run.  you have to be smart and take it easy; if you don't, only you will pay the price the next day! </p>
<p> </p>
<p>really great easy day for me, with 10mi hilly at a quick 8-flat pace... only 82f at sunset; must have been the chilly temps helping me to run.</p>

 

[ksrunr]

<p>Yes definitely a run before your long run.   Just a comfortable run.</p>

 

[Labduck]

Or not. I always take the day off before a long run. And races too. In other words, it's time to experiment and see what works best for you. There are a lot of guidelines, but no real rules. Except never tie a jacket around your waist. That is forbidden!<br><br>
A nice 7 miles at 7:15/mi. I ran with a guy from Ohio who is out here to run the Portland Marathon. He's shooting for a 2:45 time.

 

[Opie]

<p>Got to run in my long-sleeved Eugene Marathon t-shirt!  Brooke said: 1 mi WU, 4 mi progressive (don't get too crazy, but be working a bit by 3rd mi, not all out on 4th), 1 mi CD.  I did these splits: 11:32, 10:21, 9:10, 9:02, 8:51 & 11:00 for almost exactly an hour.  I definitely didn't go all out on mile 5 and my form felt strong.  Now to ice my foot.<br><span style="display:none;"> </span></p>