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<p>... I thought it was The ......er............NEVER MIND......</p>
<p> </p>
<p>=========</p>
<p> </p>
<p>...26MIN poolrun.......</p>
<p> </p>
<p>..the blonde</p>
<p>I thought was checking me out turned out to be the WaterRobics Instructor</p>
<p>(I wondered why she just kept standing there)</p>
<p> </p>
<p>my thanks to SS.</p>
<p>.......I now have</p>
<p>Sat Wed Sunday for cardio</p>
<p>and Weight Days can be on the two Swim Days.....</p>
<p>which</p>
<p>leaves me Tues and Thurs for xbike/cane- walk(hopefully to be run)</p>
<p> </p>
<p>Life is Good</p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p>...............good running guys............</p>
<p> </p>
<p> </p>
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<p><strong>Note to opie//.........if you try poolrunning again,</strong></p>
<p><strong>keep your hands either in the ''ok'' position</strong></p>
<p><strong>or closed like a fist and I think you'll find it a tougher work-out</strong></p>
 

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<p>GM TW!  Nice pool running & new schedule you have.</p>
<p> </p>
<p>Was all set to run my 8 mile route at a med-hard effort.  Started out well, then the road I turn down had cones closing it off, so I still went down hoping I could still get through.  No such luck - guess a telephone pole was down somewhere.  Turned around and lost a little steam as I was trying to figure out a new route to go and without knowing approx. mile marks any more guess lost a little motivation.   But all in all, a beautiful morning for a run though!</p>
<p> </p>
<p>GL to TCM runners and Heme (and anyone else)!</p>
 

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<p>Hi TW and Pink!!</p>
<p> </p>
<p>Not often I post this early but I ran a race in my hometown this morning.  I was on the fence about running it because it is a simple out and back course on a road I have run on thousands of times.  On the other hand, I know every incline and mailbox on the route.  The other problem is the course is a little downhill the first mile and uphill the last which makes it a little harder.  We have a bigger race in august, but the YMCA started this race last year and used the same course.  With the winning time over 20 minutes last year I thought I had a chance to win it this year. </p>
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<p>I got registered and did a mile wakeup run around town.  I then did a two mile warmup running the first half mile on the course but turning and doing the next mile in a subdivision to avoid running out Iberia rd yet again before the race.  The race started and I was in 4th place.  Within a couple minutes I knew I wasn't going to win.  The lead runner took off (finishing in 17:34) and I soon passed the other two ahead of me to run the rest of the race with just me and my big goofy headphones.  I went through the first mile in 5:59.  The second mile was a little uphill to the turnaround that I reached in 9:20.  I used the slight downhill to get to the second mile in 12:03.  With the uphill last mile left, I was hoping to run 6:20 but kept near the same pace and crossed the 3 mile line in 18:07.  I ran the last .1 in exactly what I started out which was 33 seconds to give me a finishing time of 18:40.  I also ran an identical split out and back which I was very happy with on this course. I ran pretty hard but not all out so I will decide today whether to do another race tomorrow.</p>
 

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<p>WTG on the pool running, TW.</p>
<p>Good to hear you had good running weather, Pink - I love Fall!</p>
<p>Rip - awesome 5k! </p>
<p> </p>
<p>Did a Galloway "Magic Mile" at the high school track - 8:15!  Splits were 2:02, 2:03, 2:07, 2:01. </p>
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<p>I was just hoping to beat 8:51 from the September mile.  Figured I could do it some faster without too much trouble since it was 20 degrees cooler, 60F and dry, breezy but not windy, and sunny - about 7:45am or so.  I'm thrilled with this time, but wondering how to do 2 more miles just like it.  Well, that will give me something to work on after this marathon on Jan.1.</p>
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<p>Did 4 more miles in the neighborhood afterwards.  Right hip got a little achy on the last half-mile.  Left over from last weekend's 14 miles, I guess.  No knee trouble though.  </p>
<p> </p>
<p>Hope everyone is having great runs today, and a wonderful weekend after!</p>
 

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<p>OM, thanks for fixing the pics.  TW, I have absolutely no interest in pool running, but thanks!</p>
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<p>I got some red trail dust on my new Glycerins!  Lab, thanks for reminding me about the trails.  I only did 4.27 mi. (a certain irony in being so precise on this type of run, huh?), but it was enough.  I had to get to yoga.  My teacher has a class I've never been to because of its location, which is a drive from here, but close to the trails at Bluff Creek.  It's one of those places I've wanted to run for lots of reasons.  One is, it's in the area I grew up, but is a fairly new set of trails for bikes & running.  There are paved trails but of course I avoided those, except at the end to get to the parking lot when I picked up the pace to 8:28.  My legs needed some speed.  The yoga class was awesome.  So, in summary, a new trail run in IRC and a new yoga class-what could be better? </p>
 

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<p>Rip!  Good going.</p>
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<p>Well, as of today I may be the most photographed person in the state of Minnesota. We had the Global Heroes film shoot this morning, where I saw dg and Aamos and her husband Daniel.  We'll join them for lunch in a few minutes, along with Breger and a few others, including some RA folks.  Should be fun.</p>
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<p>After our Awards Luncheon yesterday they asked another woman and me to give a talk to some of the Medtronic people, which was fun to do.  But then after our photo shoot this morning, they had a photographer take more shots of us and he did them in the park along the river, which was quite nice.  They filmed our talk and are going to make a video of the whole thing, which they will send to us.  Pretty neat.  Tomorrow they asked me to do a live TV interview just before the race, like I'm not nervous enough.  Off to lunch.  Spareribs</p>
 

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<p>Hey Ribs, I hope you can post a link to some of that stuff. Would love to see the talks and interviews. You're ready to go! Envious of the gathering there, what a party unfolding in Minnesota!</p>
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<p>It's good to have a schedule like that, tw. It helps make sure you're getting all the pieces and parts equal time on the workout plan. And yes, I've always done the closed fist thing. You don't want your hands "pulling" you forward.</p>
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<p>Opie, poolrunning is great! But trail running is the best. Glad to see you coming back so well.</p>
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<p>Rip, geez dude. No win? Man, I don't know... slipping a bit, eh? JK, your consistently strong races are so impressive. I love the mile by mile playback.</p>
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<p>Yes, Orange Mat, thanks for fixing the photos. I really have no interest in FaceBook, if only to be obstinately contrary. You certainly did get a lot of rain!</p>
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<p>Pink, I hate it when a planned run gets foiled. It's amazing how that can just throw you off mentally. I'm hoping for 8 miles later on today.</p>
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<p>Our forecast high for today is 58°! I can't believe it. This is October 2? Wow... I'll take it! Last chance to get the yard and garden all done and put away for winter.</p>
 

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<p>I ran Grete's Gallop Gallop half-marathon in Central Park today. My goal was to keep my heart rate in the easy zone. That was harder than it sounds among 4,500 runners.</p>
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<p>In the end I managed 1:52:57, with an average heart-rate of 133 (77.777% of max). Next weekend I hope to run a minute per mile faster in Staten Island.</p>
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<p>Grete Waitz herself was there, looking good at 57 with a deep tan and an auburn bob. She didn't run and looking very stiff and awkward as she cut in front of me to get a waffle (the bi-atch <img alt="wink.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//wink.gif"> ). I hope its just the after effects of a long run and nothing more serious.</p>
 

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<p>Rest day for me. I must be turning into a "serious" runner now, because I've become rather resistant to taking a day off. But I knew it was best for me not to lace up, so I went to yoga class this morning instead. Several hours later now, I'm feeling quite good, almost that post-run feeling of a job well done. Yoga class doesn't generate the same aftereffects; lately all I'd been feeling was a sense of having been cheated out of a run, which is why I wasn't going to class much anymore and only running. But today, it feels good. <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></p>
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<p><strong>tomwhite</strong>, hope your cane-walk becomes a cakewalk, and you're back to running really soon.</p>
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<p><strong>Pink</strong>, my run yesterday kept on hitting dead ends, so I know how that feels. At least you got a couple pleasant miles out of it, if not the hoped-for effort.</p>
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<p><strong>Rip</strong>, your paces are truly astounding! Nice race, indeed. Same for you, <strong>bap</strong>! Good luck next weekend!</p>
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<p>Great mile, <strong>Laura</strong>! I struggle with that too, the idea (and execution too!) of running <em>that</em> fast for <em>that</em> long. They say that with practice, the pace will come. Or something like that. I say, just enjoy the gift, and it sounds like certainly you did.</p>
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<p><strong>Opie</strong>'s got the ideal life, including trail dust on new shoes. So what was special about this new yoga class?</p>
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<p>By now, <strong>Spareribs</strong> and entourage must've finished lunch, I'll bet. Was the paparazzi there at the restaurant too? Can't wait for all the photos, the details, the race!</p>
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<p><strong>Erika</strong>, I have to say, your constant encouragement to me, both here and at RA, has really made such a difference. I've been meaning to tell you, to <em>thank you,</em> for quite a while now. Yesterday, I had an epiphany regarding my running, and in a nutshell, I decided it's high time to take the training wheels off already. I've been viewing myself as a beginner for way too long now. That mentality is probably what's been holding me back from committing to any races. It certainly has made me afraid to commit to a long run as part of a weekly schedule, and just go out and <em>do it</em> without worrying that I might not make it. So once again, thank you. <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" title=""></p>
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<p>We have a 65th birthday party tonight in Connecticut, three hours away. We'll probably stay at most an hour and a half. Now <em>that's</em> commitment.</p>
<p> </p>
<p>Enjoy the rest of your weekend, folks.</p>
 

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<p>Erika,  Right after I got across the finish line, I said "Boy, there's always one fast guy that shows up and everybody laughed.  Then one lady proceeded  to tell me that I looked much worse finishing than he did!!   </p>
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<p>Tonight  I am going to see this band play.</p>
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<p><a href="http://www.youtube.com/watch?v=CTd3X-b4TmQ&feature=related" target="_blank">http://www.youtube.com/watch?v=CTd3X-b4TmQ&feature=related</a><span style="display:none;"> </span></p>
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<p>Don't blame me if you can't get it out of your head.</p>
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<p>And don't confuse that band with this one</p>
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<p><a href="http://www.youtube.com/watch?v=mSYzd3izcFM&feature=related" target="_blank">http://www.youtube.com/watch?v=mSYzd3izcFM&feature=related</a><span style="display:none;"> </span></p>
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<p>Or this guy</p>
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<p><a href="http://www.youtube.com/watch?v=WtGLNthk1u0&feature=related" target="_blank">http://www.youtube.com/watch?v=WtGLNthk1u0&feature=related</a><span style="display:none;"> </span></p>
 

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<p>OM, it's being able to take a Saturday class with this teacher that's so special.  Long runs would interfere with the schedule, for one thing.  I missed her lunch class yesterday, which is okay because it's so short.  This was an hour, in a large studio, which was nice because the other Saturday class I've tried downtown is way too crowded and has climate control issues.  My teacher keeps me relaxed even when my hamstrings are screaming and says stuff like, "Some of you are getting a little shaky.  Just relax and breathe into it."  I smile and do that.</p>
 

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<p>Nice one Rip, nice when a race goes well and you feel so good off the back of it.</p>
<p> </p>
<p>Yesterday was the final goodbye to "little Brad" so my training motivation was low. Funerals are not where you want to see lots of young people.</p>
<p>Spent the evening trying to catch up with family and discovered my youngest brother had collapsed and been taken to hospital. He should be ok but has some tests on Monday.</p>
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<p>Todays training was about seeing where I am so a local 5km was selected. Did a quick check of the course and it was a little muddy but not terrible. Decided I would try to race. Within 1 km 5 of us had broken away. Felt like I ran 3kms hanging on then 1.5 kms in control and looking like I might steal 2nd place. It was not to be as I was out gunned with 300metres to go running 17.21 for 4 th place. Great to be in a race and feeling positive that a good course and a good winter of training will see me back in the 16.XX for 5km next year.</p>
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<p>Roaded tested my TT bike this evening as I am racing tomorrow, supposed to be but the weather here has gone daft and we may have flooding by the morning.</p>
<p> </p>
<p>Take care</p>
 

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<p>I came here looking for Ribs' autograph. I hope he doesn't forget all us little people after tomorrow. <img alt="wink.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//wink.gif"> Seriously, that's great. Wishing you a terrific race! </p>
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<p>MrC and I ran a really pretty small-town 10k this morning and he beat me by about 4 minutes. Sheesh.  I really need to start training harder.  At least I still have the family record in 10k and HM distances. I felt good today for a whopping 2 miles and then decided to just enjoy the spectacular fall scenery. Most of the course was on a hard-packed dirt road that followed a river that had some lovely little cabins and bed and breakfast places. I ran past a couple of guys with rifles and hunting dogs, which made me wish for a hunter's safety orange running top. <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif">  Afterwards, a bunch of us from our running club went to breakfast and the server impressed us by remembering everyone's order w/o writing it down. That gal was amazing. I wish my memory was that good.  I did get a ribbon for 3rd in my age group (out of 3!). It's amazing how people will clap for you when they know you never get ribbons. ha. </p>
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<p>Erika, enjoy that nice weather while you have it. We have had gorgeous temps this week with high's in the 70s. So nice, in fact, that we are hosting an outdoor party tonight on the patio. But we'll have the firepit and propane heaters going just in case.</p>
<p> </p>
 

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Awesome sunny day here at Autzen Stadium in Eugene. Brats have been scarfed down, and more than a few beers have been drank. Damn I love football!<br><br>
And Erika, I totally dig your contrariness!
 

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<p>I was just saying, I know someone at that game!  Had a couple of beers myself watching football.  Then I went back out & did my second run, 5.73 mi., exactly 10 miles for the day.  Brooke had me break up my runs to give my foot a break.  This was slow but faster than that trail run, of course.  My knees are telling me they're not used to trail running any more, especially with elevation change.</p>
 

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<p>Greta racing Bap, Rip, Choovie and Gobi!!</p>
<p> </p>
<p>Nice splits for that mile Laura!</p>
<p> </p>
<p>I can't wait to see some of that coverage, Ribs! </p>
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<p>Ran the Run for The Toad 25K trail race this morning.</p>
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<p><strong>Fashion report</strong> (haven't seen may of these recently, so wanted to revive the tradition):  long sleeve pale blue Brooks tech shirt, Nike compression shorts, Cascadia trail shoes with Dirty Girl "Wild Cat" gaiters (rowr!!), an orange visor and Nathan Speed 2 belt.</p>
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<p><strong>Weather</strong>:  6°C at the start and light rain.... brrrrr, but I'd dressed perfectly.  By 15K it was raining steadily.</p>
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<p>The "Toad" is one of the premier trail races in Ontario, with a registration of 1,300 participants.  ~70% of us ran the 25K, the remainder the 50K.  The course is a 12.5K loop, mostly double track, with plenty of rolling hills... nothing too technical.  It's incredibly well organized, has nice swag, and has a lovely feed for all runners after.</p>
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<p>I'd been feeling pretty well prepared for this event, but hadn't considered it as an A race, what with the trail series finale 13K next weekend.  So I went in thinking this would be just a good long training run and that I'd be happy breaking 3 hours.  My first lap seemed so much longer than 12.5K.... I started a bit too fast and my wonky knee ached for most of the loop.  How was I going to do a second lap when the first took so much out of me? OK, one down and hey, I was holding my ground now with the runners around me. My gut was queasy, so took a quick port-a-pottie break, and by 4K into the second lap the gut and knee had settled down and the legs still had a lot in them, so I found myself thinking, "yea, I can do this".  The course was now pretty muddy from all the rain, so the downhills got pretty slippery and treacherous.   I caught back up with a couple of women that I'd traded places with several times before the bathroom break, passed them and didn't look back.  Had enough left for a nice little kick at the finish...... 2:42:18, which gave me 87th place for the over 40 women.  I'll take it!</p>
<p> </p>
 

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<p>Wowwwwwwwwwwwwwwww our SpareRibs is becoming to be a famous runner <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"> ...it was time they discovered him!!!!</p>
<p>Go ribs goooooooooooooo</p>
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<p>Opie, I am thrilled to see recovering so well.</p>
<p> </p>
<p>One plus hour of running for me today, post "slumber party"...it was fun</p>
 

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<p>Evening all,</p>
<p> </p>
<p>This mornings race was great. It was an interesting contrast/comparison from last weekends race. Last weekend it was a point-to-point race from Paris to Versailles. This weekend it was an out-and-back from Chickasha to Ninnekah and back to Chickasha. While both races were nearly the same distance 10 miles vs 16 kilometers, they were quite different in size (last weekend, 21,000 runners; this weekend, <100 runners). The weather was perfect for the race. After getting check-in and chipped, I went for a nice 2 mile warmup run on the first part of the course. When the gun went off, I was able to settle into a nice pace right away. At the turn-around, I set my sights on runners ahead and tried to start passing a few of them, picked off 3 runners and ended with a slight negative split. After the race, another 2 miles of cooldown run, then on to the finish festivities. Drank Coop beer & ate Jakes BBQ while visiting with a few friends. Chip time of 1:15:58 finishing 4th in the Masters division, just out of the prizes. </p>
<p> </p>
<p>Paul</p>
 
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