[chances141]

<p>Good morning.  Hope all are settling in for the long weekend.  And belated Happy Anniversary to <strong>RA</strong>.</p>
<p> </p>
<p>Out for 90 minutes on the bike after breakfast settles.  Then some football, and a friend's 50th birthday party.</p>

 

[jebba]

<p>Hello!  I was kinda supposed to do 20 miles this morning, but did 17.7.  It was a group run, and about the time the temp hit 90 degrees, everyone kind of reached consensus to quit early.  Weighed myself when I got back, and lost 5 pounds of water weight.  Wow.</p>

 

[4boysmom]

<p>Didn't sleep at all last night.  Opted to shut the alarm off and sleep in.  Both big dogs need baths, so that's going to be my "workout" for the day.</p>

 

[RunAsics]

<p>CrossFit duathlon again.  4.5 miles there - lots of stuff - 4.3 miles back due to short cut on tired legs.  Tweaked my hamstring on some medicine ball lunges.  Hopefully it'll be OK.  Exercise stuff is dangerous.</p>
<p> </p>
<p>Hope <strong>kfuller</strong> had a good 10k race this morning.</p>
<p> </p>
<p><strong>4boysmom</strong> - dog bath... rather you than me</p>
<p><strong>Jebba</strong> - that's a toasty long run.  Rehydrate and recover well.</p>
<p><strong>Chances</strong> - thanks.  Enjoy the bike and party.</p>

 

[zrun]

<p>A little over 9 for me this morning, trying a little longer easy Saturday run this week.   Got out from my house and ran a couple of miles to the trail and back.   It was warm by the time I got out;  I slept in after going to a high school football game last night.    Big hangout for the junior high kids and first time going for my older son.   Despite my efforts he chose football over x-country this fall, but he seems to be enjoying it and doing well so I'm glad.     Maybe later this fall we will do some running.</p>
<p> </p>
<p><strong>Chances</strong> - have a good ride</p>
<p><strong>jebba</strong> - in that kind of heat nearly 18 is plenty.  Nice job and drink up.</p>
<p><strong>4boys -</strong> depending on the dogs could be quite a workout </p>
<p><strong>RA</strong> - I'm trying to imaginge what a medicine ball lunge is... I may have to try out Crossfit once for the experience, though it doesn't sound pleasant!  Hope hammy is okay, and belated happy anniversary too!</p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>

 

[RunAsics]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>zrun</strong> <a href="/t/75071/saturday-september-3rd#post_2012229"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><p>Despite my efforts he chose football over x-country this fall, but he seems to be enjoying it and doing well so I'm glad.     Maybe later this fall we will do some running.</p>
<p> </p>
<p><strong>RA</strong> - I'm trying to imaginge what a medicine ball lunge is... I may have to try out Crossfit once for the experience, though it doesn't sound pleasant!  Hope hammy is okay, and belated happy anniversary too!</p>
</div>
</div>
<p><br><br>
Bring your son back over to the dark side... or is football the dark side?    They are large, soft medicine balls, more like the size of a large beach ball.  The WOD (workout of the day) was:</p>
<p> </p>
<p>run out and back (total 200m) with ball one on alternate shoulders - I got either the 14 or 12 lb'er - harder than it sounds;  </p>
<p>push presses (I got the heavy one, again?) - 10x;</p>
<p>groiners - 10x per leg;</p>
<p>froggers - 10x per leg; </p>
<p>ring pulls (no beer involved) - 10x;</p>
<p>lunges, with the ball on alternative shoulders as per the run  - 10x per leg</p>
<p>Rest 1 min and repeat * 4. </p>
<p> </p>
<p>Each one is not that hard but doing them together is a tough...  Where I go, it's quite low key, i.e. no lughead tool shouting in your ear.  The main point is that it's not as boring as doing normal strength and conditioning work at the gym.</p>

 

[CMJHawk86]

<p>Good evening runners, bikers and crossfitters,</p>
<p> </p>
<p>I overslept this morning and missed my window to go for a long ride, but I came up with pretty decent afternoon Plan B -- a brick workout.</p>
<p> </p>
<p>Part 1 - biked a circuitous route to the nearby HS, about 7.6 miles</p>
<p> </p>
<p>Part 2 - on the track, 2 x 1600 (400 rests), faster than expected at 7:06 and 6:58, then on football field, 4 x 100 of plyometrics, 4 x 100 easy jogging</p>
<p> </p>
<p>Part 3 - biked it home -- yeah, the direct route this time, 2.7 miles</p>
<p> </p>
<p>I felt pretty good with the results, I have to say. Ready for a beer now.<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"></p>

 

[kfuller]

<p>The race went just as I had planned.  I think the first 5k of the race I was going for  23 minutes of which I was just a little slow on that.  Then at that point I had decided to run the last 5k as fast as I dared run it.  Overall it was a great race.  The time was not my best, but I had a great time this morning.  Got up at 4:30 to drive 50 minutes to the race and run at 7 a.m.</p>
<p> </p>
<p>When you get done they scan the barcode on your bib and then give you a printout of your results. </p>
<p> </p>
<p>Oa there was 472 runners</p>
<p> </p>
<p>52 OA in the males.</p>
<p> </p>
<p>45:57.6 (7:23).</p>
<p> </p>
<p> </p>
<p> </p>
<p>Nice job on all the workouts and such.  Now time to watch Boise St. beat up on Georgia.</p>
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