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Beautiful sunrise this morning over our fair green land. It's green because it rains alot!<br><br>
13 miles of mud and puddles and a little bit of road done at a comfortable pace.<br><br>
Good luck to our racers this weekend.
 

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......very nice running elaine//.......sounds pretty.....<br><br><br>
...20-min controlled run.............went ok<br><br>
,,,,,,,,hitting trails tomorrow........<br><br>
....................good running guys........
 

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0630 40f<br>
3.5 ez 8:23<br><br>
after i warmed up (mile or so) i think i actually made contact with the ground only 3 times; floating.<br><br>
lynch and scott (running within) say "...race with what we call effortless effort, an attitude of asserting your level of fitness... without the conscious attempt to do well."<br><br>
play hard, have fun.<br><br>
see ya on the flip side.
 

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Nice runs, Elaine, tomwhite (sounds like you're on the mend), and old guy.<br><br>
Woo hoo, mc!<br><br>
I had 12 planned for today, but I'm resting and icing my ankle (not the one that was bugging me last week :roll_eyes<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">. I hope it clears up quickly, or I'll be skipping my race next weekend.
 

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Good Morning Kicksters! Not alot of activity this morning. McSolar...Keep floating! Thanks for starting Elaine.<br><br>
Mike I am curious about your ankle injuries, where is the pain located? When I was having my problems the tendons about an inch or so above my ankles would become very painful. Ultamately they came up on both legs inside and outside though only one at a time. THe worst being the first one. I noticed a very small bumb where the pain was and it was painful to touch. Pressing on some muscles a few inches above would reveal the tight muscle where I would feel the pain at the bump. The more I ran the worse it got to the point after running 2 miles it became so painful that I had to stop lie on my back with my feet up until the pain went away. I really can't find the words to describe how painful it was but there was times when it would bring me to tears. Ultimately I had to resort to months of deep water running. Stretching the offending muscle made it worse but there were some strenthining excercises that I was tought by my new physical therapist who had me use rubber bands where I would pull against them with my foot and do several reps with them. This and the water running ultimately got me back on my feet. Good Luck on getting those ankles back in shape. Still to this day, I won't wear socks that goes above my ankles as I don't want anything to touch them.<br><br>
Beutiful day on the Bitterroot today, the only thing that is green is the evergreen forests, the sky is gray and everything else is white. The deer are out in the back foriaging for little morsels buried under the snow. I just got in from splitting and stacking wood while the woodstove and pellet stove are warming up the house. Looking out any window looks like a picture postcard. No sounds of traffic or snowblowers I love it!<br><br>
Good Runs All, Larry
 

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<span style="color:#000000;">Nice job with the runs Elaine, tomwhite (be careful with that back), and old guy. Mcsolar – GOOD LUCK tomorrow, may your race go as smoothly as your run this morning. Smart move Millbot, hope you are feeling better soon.</span><br><br><span style="color:#000000;">This morning’s 10 miler in 1:22:29 total (this include kissing a bridge and a walk break) had a little more adventure than usual. We, my friend Mike and I (yes we are 2 Mikes running), were moving along at a nice 8:10 to 8:15 clip when we came upon the first of 3 wooden bridges at mile 5 on the trail. Not being overly cautious because of the temperature, we make the turn onto the bridge and down I go. It was like I had no legs and the worst part was I was like a bowling pin sliding across the lane and I knock Mike down and into the side rails. Stunned, we lay there for a second and take account of possible injuries – I banged my right knee, hip and shoulder, Mike simply has his foot stuck under the railing. Mike looks at me and says, “running is not supposed to be a contact sport.” We get up and finish our run but I had to stop after about 3 more miles because the knee and hip tighten up but nothing serious. Oh, and we walked across each bridge from then on. I guess my point is, just because the air temps are above freezing be careful on the bridges.</span><br><br><span style="color:#000000;">Good running all</span><br><br><span style="color:#000000;">Mike "GG" B</span>
 

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No running for me today, but I just got back from the Kripalu Center in Lenox, Mass, very refreshed and ready to have a go at the new year. Funny, my spousal unit won't consider going but he questions me relentlessly about everything I do there and even incorporates some stuff I tell him about into his life (eating, especially).<br><br>
Good runs to all!
 

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If there were a dictionary of phrases... next to the phrase "fully prepped and ready to race" would be a picture of MC!! You are so ready to go take it.<br><br>
GG Mike... careful! We have signs on all our road bridges "Bridge May Be Icy" which is funny cuz everything is icy. And those signs fold up in the summer, but sometimes kids "unfold" them in July... I think just to tease the tourists.<br><br>
Elaine, nice wet run. I sure hope to get back to your country sometime soon. I was in Ireland a few years ago, and there was literally no one out running. The bellman at the hotel looked at me like I was nuts when I asked about running routes.<br><br>
Off in a few minutes for a long overdue haircut. Then I'll be one of the early goers at the big gym I hardly ever get to. That'll be cool. I will be on the treadmill today... again... Just checked the temp and it's -29 downtown. I think I'll bring my gymbag into the salon so my iPod doesn't freeze up.<br>
Weights and core stuff later on the big equipment. Yeah!
 

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Mike, you have my sympathy, and DW's sympathy too! She took up running a couple months ago, and on Monday she took her first spill, similar to what you described. She has been pretty sore since then. To her credit, she is sticking with it... just returned from her run, in fact. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Larry, I have had pain in my shins before, but not as bad as you describe. These latest injuries have been in different areas.<br><br>
Early December - left peroneal tendinitis - on the outside of my ankle behind the ankle bone<br>
Last week - left Achilles tendinitis<br>
This week - right peroneal tendinitis - same area as in December, but the other foot<br><br>
These are all self-diagnoses based on information in <i>Listen to Your Pain</i>. None of these things have been painful enough that I felt like I needed to go to a doctor or PT. I have recovered enough to start running again within a few days. But I've never had multiple things come on in quick succession like this. Still puzzling over that.
 

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Elaine - Where are you? I'm in Dublin, but you sound like you must be in the country?<br><br>
EF - Would like to point out that we have loads of runners in Ireland, you just have to be in the right places <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> - Next time you head this way, you have to let us all know you're coming.<br><br>
For my sins, living in the city, I was supposed to run a x-country race today, but I didn't have the time to travel and run, so passed (sorry), and managed a gym session where I ran a good 5 miler in 39:40 on the treadmill - Actually enjoyed the run far more than recent runs, on the treadmill or on the road, something must be working <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Liam
 

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<span style="font-family:'Century Gothic';"><span style="color:#003366;">I got in another long run on the Boston Marathon course route today. I started off at about the Mile 22 mark, and then ran backwards to about Mile 13.5, and then turned around and ran back.<br><br>
Ah, the perils of early morning running...I had an experience almost similar to Mike. My first mile was good, but then I hit black ice. I was careening down Heartbreak Hill when I felt my feet skid out from underneath me. I thought that it might have been a fluke, but then I skidded out again 30 feet later. I realized that I was surrounded by black ice. Several other runners were taking it gingerly...but I saw others go zipping by me and I wondered, "How the heck do they do stay upright on this?" A cyclist told me that he, too, almost wiped out on it.<br><br>
The sun was still very low in the sky, and I knew that 20 minutes later it would be high enough to melt that slick surface. Until then, I took it very slow and shuffled along like a little old lady.<br><br>
Overall, I did 17.42 miles in 2:45:13, for an average pace of 9:29 min/mile. Not very fast, but at least I stayed upright the whole way!<br><br>
And even though I was pretty tuckered, I was able to run up all of the Newton Hills without stopping.</span></span><br><span style="font-family:'Century Gothic';"><span style="color:#003366;"><br>
--Robin</span></span>
 

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Dangit, I wrote a nice description of my run and it got blasted away somewhere. I did 5 at easy pace but on some steep hills and then 4 striders of about 200m. Today is DD's 14th birthday so gotta go get in the shower, and we'll take her out to lunch.
 

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Good afternoon everyone. Nice long runs, Elaine, Mike, and Robin.<br>
Mike, glad you are OK after the spill!<br>
(((millbot’s cranky ankle)))<br>
After 40 minutes on the elliptical last night I tested my calf by doing some theraband stretches and exercises. I was able to stand and raise up on my toes on the bad leg.<br>
This morning 3 miles brisk walking with a few hills for warmup, about 48 minutes, then 1 mile jogging slowly at the track. Felt good during and after.<br>
Go go, weekend racers!
 

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6 miles total - 3 timed at HR 140, 160 and 140 - times were slower than I would have liked.<br><br>
irunmike - glad to hear about your stress test results<br><br>
tomwhite - hope you stay pain-free - be careful on those trails tomorrow<br><br>
Monday - spousal unit went to Kripalu with me for the first time (after many years of solo trips) - hated the beds and skipped the yoga, but loved the food and swam in the lake with me. It ended up being a lot of fun for both of us.
 

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<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">(((Mike)))) (((Millbot and DW))))<br><br>
4 shake out miles this afernoon at Disney. 70 degrees slight breeze. About 50 or so at start tomorrow. About 10 degrees too warm but I'm used to it in S. TX. DW is still going to give it a go. The 1/2 marathon was today and everyone is walking around with hugh beautiful medals. DW wants hers tomorrow so we'll see. I'm as ready as the training got me. MC - I won't be smiling like you till it's over cause it's going to hurt. <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"><br><br>
Won't talk to ya till Sunday late or Monday late. Be safe, have a good run and races all.<br><br>
Oh and I've seen two Oregon race shirts one was "Hood to Coast" maybe?<br><br>
And two shirts for motivation. 1 read "Run, Jog, Walk, or Waddle"<br>
and the other read "Some run, some hide, ALL fear" that one wore by a potbellied old man.<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> And no; it wasn't me.
 

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Go ks! Remind us of your bib number... will see if we can track you. Glad DW can run.<br><br>
60 min on the spinning bike, then 2000 EZ yards in the pool. 100 situps and other core stuff.
 

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#304 and DW #9387
 

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3.1 miles with DS today in nice clear weather. There was a giant flaming ball in the sky - don't know what's up with that. It makes our eyeses hurt, it does.<br><br>
Took it very very slow (it's part of why I invited DS along) to the high school. I looped the track for a mile or so and then took off my shoes and squelched out four 100m striders on the sodden football pitch. I liked the mud-in-toes bit, and had to keep form very clean to keep from falling on my backside.<br><br>
DS was scandalized when I just pulled my socks back onto my muddy feet. <i>This</i> from the boy whose floor can't even be seen without archaeological intervention.
 

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Millbot, sorry to hear you had to miss your run but I'm pleased to see you are being careful.<br><br>
From yesterday:<br><br>
Finn, beautiful baby!!<br>
Mariposai, loved your xc ski photo. Wish we would get some snow so I could brush up on my skills before my Yellowstone Park trip.<br><br>
Seems to be a minor theme in today's thread of slips and falls. I nearly took a header today on a rocky trail. My right toe caught a large rock while running down a hill but I managed to keep my feet under me. Today, I ran for the first time with a friend from yoga and it ended up being her longest run to date. She'd like to build to a HM. We didn't have an exact route but chose to meander along some dirt trails that took us to the railroad tracks. We ran a short way on the tracks, crawled through a couple of barbed wire fences, and cut through a neighborhood filled with mansions to get back on course. The route was a big loop and a fun adventure. There's good potential to add more mileage to the route too. We also heard there's a way to get on top of the rims but that will require exploration on another day.<br><br>
Here's a photo of the sandstone rims we followed for most of the way and also our elevation profile. It was an interesting mix of nice up and down for 7.25 miles. I followed with one hour of yoga at home.<br><br><img alt="" src="http://i2.tinypic.com/7y86wax.jpg" style="border:0px solid;"><br><br><img alt="" src="http://i18.tinypic.com/6ye99x1.jpg" style="border:0px solid;">
 
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