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Good morning! 9 miles this morning, my longest run in a year and a half. It was a relatively comfortable 76 degrees, but very humid. Breakfast and coffee sure tasted good afterward.
 

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Morning Jebba... nice job on the 9 miler. Once you can do that, increasing it will be easy!<br><br><br>
I had a really great 20 miler today! THE secret was HYDRATION. I stashed a 32 oz bottle at mile 12 mark. The first 5 miles were in the dark with headlamp and Tory and I ran through trails in the dark woods. Then I dropped him off at home, guzzled 20 oz water and headed for the other 15 miles. In our neighborhood a car came at me wheel in the gutter and I had to jump off the road.... idiot! The rest of the hilly run was great and at mile 12 I guzzled 20 oz water and got an immediate lift. The rest of the run was just faster and faster. Here's the splits:<br><br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/Running-GarretttoKerleytoDF9-8-2007.jpg" style="border:0px solid;"><br><br><br>
Felt great after too. I think it has alot to do with the hydration since I only lost 4 lbs. But I also had a bagel and banana and hooah bar 3 hrs before the run <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Great runs, jebba and perchcreek! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
I had a great run today too. I went out and did 4 miles on my own and then met up with a small group to do 12 more. Pace felt good and strong. Beautiful, cool morning - absolutely perfect! I had very mild discomfort around my achilles early in the run but it faded and didn't speak up again for the rest of the run. I finished in 2:19:33 for the whole 16 miles, so an 8:43 m/m average pace. I am very happy with that.
 

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Ok, I'll try posting here. We'll see who shows up over here to read it.<br><br>
Still reasonable conditions -- started at about 66F, maybe a bit humid here in Maryland. 5 miler today, I'm calling it general aerobic.<br><br>
Stats: 5.2 miles 40:56 (7:55/mi). Ok maybe a little faster than GA for me, but that's my story and I'm sticking to it.
 

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Nice runs!<br><br>
I did an easy recovery run of @5 miles on trails this morning before heading off to a running club meeting where I successfully carb loaded for tomorrow's long run. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 

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Nice running today everybody!<br><br>
Glad you rain comfortably aphi...I too had some issues but they gradually faded away into nonexistence as the run continued.<br><br>
Easy 10.5 for me this morning on nice, soft gravel roads through the nature reserve which is about 90% shaded and at mid 60s it felt wonderful. Picked it up with about 4-5 to go and was maybe under 7 the last few miles. Felt very nice, nearly effortless. 7:29 pace.
 

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Ok, I'll play.<br>
I've been cutting a tree all morning. I guess this is upper body x-training.<br><br>
Everyone should notice perch's picture. That is a great 20M run.<br><br>
-Craig
 

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Good runs all. Picked up 4.25 in the heat and humidity this a.m. Will get a few more tonight as I want to finish the week with 50.<br><br>
Send down some cooler weather please!<br>
ksrunr
 

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20 & change in 3:26. Had an even better time at the Roots n' Blues 'n BBQ fest last night. Blind Boys of Alabama still got it going after all these years. Will head back tonight.
 

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5k hilly, 11 minute mile pace. *sigh*
 

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I did 6.25-ish miles.<br><br>
But the important thing is that I saw one of these fellows during my run:<br><br><img alt="" src="http://www.brianlang.ca/coppermine/albums/gmmc/2006/mtrobson/thumb_IMGP1010.JPG" style="border:0px solid;"><br><br>
(I didn't take this picture. But he looks just like my fellow)
 

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What am I looking at?
 

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5 mile warm-up then a half marathon at a nice easy pace. <span style="font-size:large;"><span style="color:#0000FF;">HUMID</span></span>
 

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Happy Saturday fellow runners.<br><br>
I did an afternoon jog of 9.5 miles. It wasn't too bad actually, although the thermometer read 89F when I left. I tanked up on water beforehand and we had the slightest breeze going with a nice overcast to make it bearable.<br><br>
That picture kind of looks like a fuzzy caterpillar. Do tell...
 

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Nice going, everyone! Since perchcreek mentioned "hills" clearly we are not in the same vicinity of NC.<br><br>
I spent yesterday evening and much of today participating in the Great Peanut Tour bike rides in Emporia, Va. south of Richmond. Last night I had a nice little 9 mile recovery ride and this morning a vigorous 23 mile cross-training ride. It was perfect weather for riding and lovely country scenery. I had a great time!
 

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Same 4.2 mile hill run as yesterday. Despite the mid-80's and humidity, I actually felt strong for the first time in quite a while! Tapering is good.
 

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Hi all!<br><br>
Great job folks! Keep it up!<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 09/08/2007 <b>Time:</b> 18:25<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 7.0 miles<br><b>Total time:</b> 01:05:49.8 <b>Average Per Mile:</b> 00:08:39.8<br><b>Time at Speed:</b> 00:07:33.6 <b>Speed Miles:</b> 1.0 <b>Avg:</b> 00:07:33.6<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 172<br><b>Average HR:</b> 143<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 93.9<br><br>
Plan tonight was 7 miles 8x100m strides and 100m recoveries in between each stride.<br><br>
I hit the plan. I had to wait out a thunderstorm and I could still see some lightning and hear thunder when I was running, but it was distant.<br><br>
Warm and humid tonight.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:02.7 1.0 00:09:02.7 141 135 00:09:02.7<br>
Mile 2 00:08:46.6 1.0 00:08:46.6 140 142 00:17:49.3<br>
Mile 3 00:08:45.7 1.0 00:08:45.7 142 141 00:26:35.0<br>
Mile 4 00:08:48.9 1.0 00:08:48.9 139 144 00:35:23.9<br>
Strides 00:07:33.6 1.0 00:07:33.6 0 0 00:42:57.5<br>
Burst-1 00:00:21.0 0.062 00:05:36.0 155 139<br>
Recov-1 00:00:35.4 0.062 00:09:26.4 155 157<br>
Burst-2 00:00:21.6 0.062 00:05:45.6 162 157<br>
Recov-2 00:00:34.9 0.062 00:09:18.4 158 163<br>
Burst-3 00:00:21.6 0.062 00:05:45.6 164 159<br>
Recov-3 00:00:35.6 0.062 00:09:29.6 160 164<br>
Burst-4 00:00:21.3 0.062 00:05:40.8 168 161<br>
Recov-4 00:00:33.2 0.062 00:08:51.2 164 168<br>
Burst-5 00:00:21.7 0.062 00:05:47.2 169 164<br>
Recov-5 00:00:34.6 0.062 00:09:13.6 164 169<br>
Burst-6 00:00:21.5 0.062 00:05:44.0 169 164<br>
Recov-6 00:00:34.1 0.062 00:09:05.6 165 170<br>
Burst-7 00:00:22.6 0.062 00:06:01.6 171 166<br>
Recov-7 00:00:35.5 0.062 00:09:28.0 166 170<br>
Burst-8 00:00:23.0 0.062 00:06:08.0 168 165<br>
Recov-8 00:00:36.0 0.062 00:09:36.0 159 166<br>
Mile 6 00:08:51.5 1.0 00:08:51.5 150 148 00:51:49.0<br>
Mile 7 00:08:49.5 1.0 00:08:49.5 148 148 01:00:38.5<br>
Recov-1 00:05:11.3 0.0 00:00:00.0 100 112 01:05:49.8
 
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