Nov 23 Trytophanic Friday

millbot · Nov 23, 2007

Greetings, all. 
Tammy, yes, we did try your caramel apple pie recipe. It was most delightful. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> We settled for a store-bought apple pie this Thanksgiving, and it was a letdown after trying your recipe. 
It's a beautiful Fall morning here. I went out for an easy 6 miles, trying to work out a few aches from yesterday's race. JJJ, I merged the two daily threads. Happy feasting!

JJJessee · Nov 23, 2007

No run today. Went to the gym and and relaxed in the pool for 45. 
Feast day #2, commencing shortly. 
jjj

Labduck · Nov 23, 2007

Mornin' botboy! Nice recovery run. 
I'm waiting for the temps to get above freezing before I go outside to put up the outdoor Christmas decorations. Frozen aluminum ladders are not fun. 
I had pie for breakfast: one slice of pumpkin, one of key lime. Hmmm, pie. 
It's now been a week since I last ran. My foot is not any better. I've been researching osteopaths per mcsolar's suggestion (demand?). I haven't found one yet that seems to cater to runners. Not really a lot of osteopaths in Portland to begin with. I'll keep looking.

riley0003 · Nov 23, 2007

Yesterday I had a killer yoga class and boy did I feel it this morning. Everything was tight and a little achey. Regardless, I went to the gym this morning and ran for 2 miles but it was awful - my legs felt like they were a thousand pound each, I felt slightly dehydrated (too much wine last night?), and it was overly warm in the gym. Still I persevered and got through the 2 miles plus lots of stretching. I'm glad I did it, even though it was horrible. This afternoon DH and I are going into NYC to see my DD for dinner at a new Thai place. 
Tomorrow unfortunately I have to work, but I may cram in 1/2 of a yoga class first. 
Off to make a turkey sandwich, 
have a great day, 
Susan

Johnny · Nov 23, 2007

Good morning bot, Jesse, lab, & riley. 4's about my limit at remembering names <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> . 
Slept in again until 8AM, unfortunately I now have to work a little. I hate this puritan work ethic thing I've got going on. Today's a rest day, but later on I'll try a brisk walk as I'm a little sore from yesterday. If brave enough, I'll try to follow along with one of Mrs. Johnny's yoga tapes. 
I'm working on a fairly strenuous (for me) marathon training plan for Carlsbad, a modified combination of Higdon's intermediate 2 and advanced 1. It may be more than I can handle, tomorrow for example, I'm supposed to run 6 @MP (which is only 9:00mm) 2 days after 5 tempo miles and the day before a long run. I'm thinking to just do 5 or 6 easy tomorrow and bag the MP. 
So here's a question. Does MP count as speed work?? I don't think it does. 
I think speed is hills, tempo, intervals, extended fartleks. 
Another question for Hippo: 
Some time ago there was talk about a possible fatass in January sometime on the Banks veronia (sp) trail w/o Portland. Is this still happening?? 
Be careful on that aluminum latter lab

Mustang Sally · Nov 23, 2007

Rest day for me, which I'm spending at home, pottering about. I like pottering about. I wish I could find a way to get paid for pottering about. That would be very fine. 
Off to get the last-minute produce in a little bit...

Opie · Nov 23, 2007

Johnny, if you've done a lot of runs at MP, I don't think it's speedwork. I've got the Daniels book with me and I could go upstairs and post what he says about it, but for now I'll just say 9's seem pretty easy for where you're at right now. Does Higdon give you the MP? How? Using Daniels VDOT, I would think you're higher than me at 40 so your MP would be a little faster. 
My workout was awesome! I slept in late, finally found a bike pump that worked in SIL's garage and aired up the tires. I rode the same route I ran here last year, a beautiful stretch 13.78 miles out and back, and as far as the hills, it's safe to say I used all 3 sprockets.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> The last hill was so steep last year that I couldn't run it and had to walk. What took me 3 hours to run only took me 1:05 to ride, with an AHR of 140 and MHR of 165 on The Hill. Now it's time to work on those leftovers.

mcsolar99 · Nov 23, 2007

0830 60f 12.5 w/ 8 @ 6:43 
felt marginal during warmup, and after the first two miles i decided to only do 8 instead of 10 fast. oh well... still feel like i'm recovering from last sunday's long run. still have 4-5 weeks of hard training, so best to err on the cautious side right now. it was warm, and stripped off my shirt for the fast part today... aye carumba... it's almost december for cripes sake. 
lab, might be worth a day trip to eugene? hope you can find someone. meanwhile keep working on your hamstring stretches and glutes too... it's all connected to those pesky foot muscles... 
edited to add: i count marathon pace workouts as speed work. right now it seems like the fastest work i do is 10k pace (around 6 flat) and marathon pace isn't much slower, around 6:45. sure feels like speedwork to me, and i need either an easy day afterwards or a long run (at almost easy pace) in order to recover. i'm barely able to handle two speed sessions per week right now... don't think i'm used to the higher mileage yet.

ksrunr · Nov 23, 2007

Morning kicksters. Schedule 8 easy this morning with 42 degree wind chills. Cold for CC. Weather is going to get wetter and colder thru the weekend so I did my scheduled 15 miler for tomorrow today and will run 8-10 tomorrow when temps are best. Avg 7:46 miles. 
I had some pumpkin pie for breakfast too. Key Lime pie sounds really go right now. So does coconut cream. 
Go Jayhawks; beat Mizzou!!!! 
ksrunr

Pie Jones · Nov 23, 2007

Pottering about? Is that sort of like what Demi Moore and Patrick Swayze did in Ghost? 
"pie for breakfast" just has a nice ring to it 
was a scheduled rest day today, but I think I'll do a few easy miles this evening just because I want to 
checked the results from my local 8k yesterday......winning time in the wind and rain was 23:41..........sheez that's quick

Johnny · Nov 23, 2007

Opie, based on my last 1/2, mcmillan says my MP would be 8:44, but I'm not sure I could hold that for 26.2, so for Carlsbad I'm just going to try to sub 4 hours (3:55 or so) which would be around the 9mm pace. I've had the Garmin for 2 weeks now and am really trying to nail training paces & HR's right on. 
I've also been reading the competitive runners handbook (<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute"> millbot) and Glover is pretty adamant about noobs to speed work not overdoing it. For some strange reason, my brain thinks I'm 27 <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> while my birth certificate tells me otherwise. I'm also trying to follow the hard day easy day (s) as well.

CassadAAmius · Nov 23, 2007

{{{ Lab's foot }}} 
Maybe Econo has a recommendation for you in Eugene? Are you wearing orthotics? 
I thought Pottering around was something that required the Marauder's Map and an invisibility cloak... 
I went down to my dad's health club today, this brand-new, toney place. "Toney" is someplace where the showers have three separate dispensers for shampoo, conditioner, and soap, and where the towels are hotel-plush. I thought I was dragging a$$ in the pool till I discovered it's metric--the pools I usually swim in are 25 yards. 3000m, including 2x500 (9:25, 9:35) with 250m EZ in between, and 10x50m in~55s with 10s rests, followed by a soak in the hot tub.

Mustang Sally · Nov 23, 2007

(dAAvidus' swimming times) 
Pfhew. He's human after all. 
Sally, who only swims in them metric pools.

choovie · Nov 24, 2007

Good morning. Day off for me. 
Big hello to CJ!! 
Pie = Breakfast of Champions 
TripleJay, a soak in the pool sounds lovely. 
Thanks for the responses on MrC's ITBS the other day. He's going into serious rehab so he can be 100% for the Shamrock HM. 
All I've been doing is sleeping the last few days. Got in another 11 solid hours last night. I thought about running a few miles this morning but now I'm not so sure I will. Seems like my body is craving sleep more than anything and since I don't have any races coming up, I might as well go with the flow...right? 
I got my annual bloodwork results. My cholesterol went up 10 points to 164 and the ratio dropped .2 to 2.6. Everything else was perfectly normal. Before I started running my thyroid was misbehaving and was out of the normal range for a couple of years in a row. Since I started running regularly, it's gone right back to perfectly normal. I don't know enough about thyroid stuff to know if there's any correlation.

tomwhite · Nov 24, 2007

..UH-HUH.......everybody OFF today, are they?? 
......well,no run,, 
,,,,,,gotta work, 
,,,still got Crud,,, 
,,,,so might as well be working,,,,, 
good running guys.....just razzing ya...... 
(us Working Guys 
do that ya know)

Opie · Nov 24, 2007

Choovie, that's awesome for total cholesterol-mine's a lot higher, BTW, because of the high HDL so the doc's happy with that. Was that a fasting lab? Which ratio-HDL/LDL? 
Johhny, I forgot to mention in case you haven't read Daniels, he only recommends 2 quality sessions per week, instead of the alternating hard/easy days. I looked up your VDOT and it's 41-42 so MP would be 8:30 for training purposes, not necessarily that you can hold it for the whole marathon, except maybe if the course is perfectly flat and the weather is perfect. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> I mean, do you think I could run a 3:49:45? That's what my VDOT of 40 says, but again, the purpose is to determine training intensities. The longest MP run Daniels has (3 weeks out from the marathon) is 15 miles or 2 1/2 hours, whichever is less, so at that pace it would be 15 miles, sandwiched between 2 miles easy warmup and the same cooldown. Just food for thought. We're gonna have a great race that day, I can just feel it, no matter what the finish times are. 
How could I forget-go Hogs go!

perchcreek · Nov 24, 2007

Hi everybody! 
Choovie.. so running makes you healthy.. go figure. 
Millbot.. had a run like yours today.. 6 Magical Healing Miles with Tory with AHR 140. Since that's almost 40 bpm lower than yesterday, it felt really nice! 
Opie.. nice ride! 
MC.. I've never run a mile as fast as your MP! woaza! 
We had caramel apple pie yeterday too.. bought from Heavenly Ham store... really yummy. After loading up the kids with leftovers to take to their apartments, we don't jave much left <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad2.gif" style="border:0px solid;" title="sad2"> 
Steve

perchcreek · Nov 24, 2007

<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana"><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana"> i don't know how to delete my post????

choovie · Nov 24, 2007

Opie, Ratio per the lab results sheet was Chol/HDL (HDL was 63 and LDL 89). Yes, 12 hrs fasting lab. 
tomwhite, see if you can find a pharmacist to get you some good drugs <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
I feel like such a slacker today. Tonight we are doing an early celebration for my son's birthday since he is in town for Thanksgiving weekend. Can't believe he'll be 24. It's sure nice to have him home.

gin79 · Nov 24, 2007

Wow, what a difference a day makes here in New England. Yesterday was a balmy 60 degrees. Today, a windy 39. After the first mile though, it felt great. I really like running in the colder weather as opposed to the heat. 
Oh yeah, 7.3 miles at a nice, easy pace. Would rake leaves but it's too windy. Isn't that just too bad? I'll have to read my book instead. 
Enjoy leftover day!

Nov 23 Trytophanic Friday

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