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<p>Course marshall duty at the race went well and a few people were irritated that they couldn't drive where they wanted to, but there was a cop handy in case of trouble.  I cheered on the runners but many seemed to be oblivious.  I was at about mile 1.  When it was clear, I drove the back way over to the finish.  I got to see another Brooks ID member finish with a PR!</p>
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<p>Hope the HTCoasters are having fun!</p>
 

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<p>Good morning Opie, and those to follow.  It's a gorgeous morning here in NY.  I ran about two miles on my favorite dirt road between the reservoirs (with a 1 minute walk in between the miles) and then took a good yoga class.  Does that make a "roga"?</p>
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<p>Enjoy your day everyone!</p>
<p>Susan</p>
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<p>Hi Opie - your Saturday fingers were faster than mine - I'm trying to delete my thread but can't find the help topic on that.</p>
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<p>10.45 at 5:50am, 76F, 3:1 run:walk minute ratio with my new Gymboss interval timer, 1:53:26 for a pace under 11 minutes.</p>
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<p>Was probably pushing 9:30 pace on the run intervals for first few miles, just because it was such a gorgeous, dry, cool morning for a change - Fall is just around the corner!!!</p>
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<p>Buns were really burning the last 2 miles, glute medius really, but a little Lodine (super NSAID) should take care of that over next couple days. </p>
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<p>So nice to get through the first week of school without too much trouble.  So many forms to fill out for the boys, and fees, and etc., but got it all done.</p>
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<p>Good runs to all and have a FAB weekend! </p>
 

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<p>I will second the Gorgeous Morning in New York motion, Susan.  Hi Opie and Laura.</p>
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<p>I ran in the Altamont 5k this morning.  Over 370 entrants, only 327 finishers posted on the result board when I left, but they may not have gathered all of the walkers' results at that point.  I was 51st overall - right behind my son, who bonked about a mile into it (we need to get him some guidance on pre-race nutrition).  I passed him at about 2.5 miles.  When we were about 1/4 mile from the finish, I saw two of his teammates marshalling the race and told them to yell at him.  I heard, "Come on Mark, you're YOUNG, You can RUN!"   <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" style="width:15px;height:15px;" title="">    Not exactly what I meant, but it worked, as he passed me with about an 1/8th of a mile to go, and I couldn't quite catch him at the finish. </p>
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<p>I finished in 21:16 and he at around 21:14, I guess. No AG hardware for either of us - I was 7th in M45-49 and he was 12th in M13-16 (a lot of HS runners there).   Splits were 6:54 (uphill) and 6:48 (flat) for the first two miles, and then ran a pretty even 6:51 pace for the last 1.1, and the 6:51 was my pace for the whole race.  I knew I left a sub-21:00 performace on the trail on Thursday, so I am not disappointed.  I'm hoping to break my PR of 20:38 in another 5k in 3 weeks.  This was still my 4th fastest 5k.</p>
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<p>One of the runners I coach at work also entered the race and I was so proud of his performance.   The last (only) road race he did was a 3.5 miler in May, which he ran in 33:00.  Today he finished 5k in 23:00 and change. <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
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<p>Here's where I think it gets interesting.  I was 51st OA, as I said, and he was 99th OA.  In our AG's he finished 4th - just out of the money - and I was 7th.  Yet he is 44, and in the 40-44 AG.  Had I entered my age as 44 (I would never do such a thing - just saying <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title="">), I would have brought hardware home.  This is a little counter-intuitive, but I told him he has to start really working hard now, because it gets more competitive once he gets into the 45-49AG next summer.</p>
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<p>Finished up with a recovery jog around the course with my protoge for a total of about 8 miles for the day.</p>
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<p>Brian</p>
 

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<p>Morning Marshall Opie</p>
<p>congrats on the 2 miler & nice weather roga riley</p>
<p>nice long run Laura <img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" style="width:23px;height:18px;" title=""></p>
<p>Nice job BTY....even though you didn't want the hardware.</p>
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<p>Opted for the 6AM early start this morning. Decided to do the cutback weekend this weekend instead of next. So, 14+ miles in the woods. 12 for tomorrow if I can answer the bell. Did back to back 9 milers on Wed-Thurs. I keep getting slower. I know the point of back to backs is to train yourself to run when tired. I'm tired. Other than that, 106°F here on Thurs. Today's high expected to be low 70's with a chance of rain. I'm freezing my ass off.</p>
 

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<p>I ran 20 miles at a very slow 9:34 pace.  It's done though!  The 2nd half was a little faster that the 1st.  The last mile was the "quickest" though I use that term loosely.  The leg cooperated and we got it done.  Feeling better that TCM might actually happen.</p>
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<p>Bill</p>
 

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<p>nice job bty... and really close to 21!  kids these days just don't run like they mean it. (dang 40-44 y/o's).</p>
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<p>10.5mi with 5mi time trial.  my running partners weren't f-ing around this morning, as they blew out of the gates at 6-flat pace.  i finished with 32:11.  it's about 40 sec faster than 4 weeks ago, and i'm about 4 lbs lighter, so i'm figuring 2 sec per mile per pound.  so if i drop 20 lbs i'll be setting prs.  we had good weather this morning too, near 75f.</p>
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<p>a friend in my running group got some bad news last week, and his 38 y/o wife is having a double mastectomy in three days.  the prognosis looks favorable, but it's one of those crappy-things-happening-to-great-people stories.</p>
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<p>eta: looks like i fell apart at the end of this time trial afterall, shoot!  splits: 6:24, 6:30, 6:21, 6:22, 6:34</p>
 

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<p>Nice run there, Johnny in the woods.</p>
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<p>I ran from town to the house, 7.56 miles if memory serves me.</p>
<p>My garmin has expired, but I had a cheap Mal-Wart watch and was able to remember all but one of my splits.</p>
<p>The fade set in about mile 6. Until then I was well below HM pace after the warmup mile. It was mostly downhill so that helped <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>
<p>JJJ</p>
 

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<p>Looking good, JJJ!</p>
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<p>Good LRs Laura and Byll!</p>
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<p>What is it you're training for, Johnny?........ ah, yes.. I remember... a 60K... cool!!!</p>
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<p>Out early this morning to join the Mud Puppies for their Saturday 7 am trail run.   Only one other runner showed up, an older ultramarathoner I'd met once before, who smoked me the last time I ran with them.  Conditions were perfect, 13°C and dewy. We got totally soaked from the shoulders down within the first 1/2 mile from where the trail crossed a meadow ....the grasses and goldenrod were over our heads and sagging down across the path with the weight of the dew.   The trail is a hilly, semi-technical out and back and I hung with Howie until about 2 miles to go when he had to retie his shoe, leaving him behind me for the remainder.  I reverted to the Cascadias for this run to let the blister that the Salomon's caused heal, but as I did earlier in the week, placed in a gel cup under the heel and used metatarsal pads.  10.4 glorious miles with negative split for the return.  Felt wonderful!!!!</p>
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<p>Have a great day everyone!</p>
 

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<p>In Denver for a wedding. Had a nice 11 mile run on the trails at Cherry Creek State Park this morning. Saw lots of prairie dogs as the trail went right through the middle of their town.</p>
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<p>Have a great weekend!</p>
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<p>Paul</p>
 

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<p>Hi Marshal Opie & running yogaing Susan & bun-burning Laura & racing coaching bty (^5) & @$$-freezing Johnny & 20-mile breger & time trialing mc {{friend}} & steel-trap memory JJJ & mud puppy Heme & mile-high Paul & everyone else.</p>
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<p>Last night I felt like I was getting hit with a regression of my recent cold.  So I slept for 10 hours and poof! -- all better.</p>
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<p>75-80 F, sunny, winds @ 10-20 mph</p>
<p>1:20 easy run, 0:40 with Reggie</p>
<p>1:46 hilly ride</p>
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<p>The best part: the chocolate milk + pumpkin chocolate chip pancake recovery <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></p>
 

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<p>Good time trial MC. I don't think you could afford to loose 20 pound.</p>
<p>Millbot, great 1:20 minutes run. Just awesome recovery you are having. Are the girls back to school?</p>
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<p>JJJ and Johny, I thought of you today during my run. And of course I though of our snow diva Erika as well. My trail run today was so much fun, but hard work as well. </p>
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<p><span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;color:rgb(68,68,68);">Three miles around my house as I waited for DH to get  ready to drive me to the mountain. Then, 17 miles in the mountains trying to mimic Marathon course. I ran this in 4 hours, which gave me also confidence that I could crawl if I have too to finish the race. I will need to do two more of these mountain runs before the fall, yeahpppieee !!!! I just love running in the wild!</span></p>
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<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">I had only two goals for this run: 4 hours of running and to get the HR around 150 most of the time.</p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong>Wildlife sighting:</strong> a black bear, four adult deer and a baby deer, 2 chipmunks working hard to save cones for the winter. One did not make across the road and found his death holding a pine cone. Part of this run took place on a stretch of young pine forest, I got a huge rush of adrenaline as I was running there. The scenery was really wild too. </p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/55709/width/1000/height/800/flags/" target="_blank"><img alt="graph?x=20&y=82&y1c=0000ff&y2c=00ff00&y2=30&avg=1" class="lightbox-enabled" data-id="13719" data-type="61" src="http://www.kickrunners.com/content/type/61/id/13719/width/640/height/480" style="; width: 640px; height: 480px"></a></p>
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<p>Weird, the elevation gain changed when I transfer the date from my RA log? I guess if you want to see the real elevation gain you have to go to RA :)</p>
 

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<p>Excellent running, Johnny.</p>
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<p>Mariposai! Wow, bears and everything!  Terrific mountain run for you.  Do you carry bear spray?</p>
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<p>I ran a point-to-point course early this morning with 2 gal pals. I have forgotten the exact distance but I think it was 10.7 miles. No bears but we did see 5 wild turkeys, 1 deer, and 3 dead snakes on the road. One was pretty big too. Oh, lots of bikers and runners out today.  I am having a hard time imagining Mcsolar 20 pounds lighter.  Race times aren't everything, mc.</p>
 

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<p>I will echo the excellent running to Johnny! Let me know what day you are planning on doing your 60K birthday celebration. maybe it'll work to have a pacer join up with you for awhile?</p>
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<p>it's so cold here today that Mc would be wearing his cold weather gear for sure. and toque!</p>
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<p>The Crim runners did most excellent today also - as did BTY!</p>
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<p>only a 4 mile run for me this morning. A couple miles of warm up, then an 8:05 mile which felt good. I should have tried to get it to a sub 8 mile because that's the pace I'll need to maintain for a PR 5K in a couple wks. Need to work on that some more. I'm hoping for a long run tomorrow.</p>
 

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<p>I ran a muddy, sloppy 5k XC style 5k today. It rained all night, and kept going all morning and most of the day. This course is pretty good when dry (very hilly, but a nice course), but with all this rain it becomes a slippery, crazy mudfest. And to make it even better, they added obstacles this year! Hay bales and logs to jump over. And ankle deep mud in about 5 spots, do 2 laps of that. Oy. Took the first lap kind of slow, even started closer to the back than usual because I didn't want to get in anyone's way. The first lap seemed ok, even with shoe-sucking mud and those obstacles to scramble over, so I picked it up a bit in the second lap, passed a bunch of people and had probably the only negative split race I think I've ever had! Overall time was 25:51, bettering my previous time on this course of 26:12 last year (and that was dry and with no obstacles!). So, I'm happy with this race. I ran a 1.1 mile warm up, and then ran the 6 miles to home for a total for the day of 10.2 miles.</p>
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<p>Spent the afternoon shopping with DS1, getting stuff for his dorm room and actually getting him to try on jeans and shoes (found two pairs of each he liked and we bought! a record!). A good day, but I'm tired. Tomorrow's plan is 24 miles on the Equinox trails (start to mile 12 and back), but with all this rain we've had, I might skip part of the trails and head for the roads. We'll see...</p>
 

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Discussion Starter · #16 ·
<p>Walked Honeybee a little over a mile.  Did lifting too if you count the yardwork.  I mean, my arms are sore from using the weedeater.  No wildlife sightings.</p>
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<p>Tammy, I have no doubt you have a 5k PR in you.  Maybe a few mile repeats @8 will do the trick in a training run with recovery jogs between.</p>
 
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