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<p>It was a dark and humid run!  5.2x with an average pace of 9:44.  Just hanging on to the fact that sooner or later will cool off and be less humid here.</p>
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<p>Have a good day everyone.</p>
 

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<p>FB - You got out there early today.  Nice run. </p>
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<p>Heading out for another recovery run!  4 miles or so I guess.</p>
 

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<p>Just returned from a nice slow recovery run.  4 miles in 41 minutes.  :)</p>
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<p>Happy training everyone.</p>
 

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<p>10 or so miles in the cool 55F dawn.  More runners than the usual Wednesday.  A few deer, lots of rabbits and other ground rodents.</p>
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<p>FB - at least your getting it done</p>
<p>Dave - I think you need that recovery after a smokin' HIM.</p>
 

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<p>Good morning all.</p>
<p> </p>
<p>Nice hot, humid run FB... hope it cools down for you soon...</p>
<p>Dave nice recovery run and great job on the HIM!</p>
<p>Nice rodent-filled run Asics.</p>
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<p>I did 10 miles on the mountain roads again.</p>
 

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<p>Great job out there <strong>FB</strong>, <strong>Dave</strong>, <strong>RA</strong> and <strong>loopy</strong>.</p>
<p> </p>
<p>I got out for a nice 9 mile run this morning. Legs are back to normal after the trail race on Sunday.</p>
 

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FB- glad you're still hangin in there<br><br>
Dave- nice job on the recovery<br><br>
RA- other rodents? Like rats? Nutrias?<br><br>
Loopy- you ever decide if u were gonna dress up for your pacing duties?<br><br>
Well, Kelloggs decided to top off my 3 day weekend with a 4hr hold over this morning, so probably no run for me today.
 

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<div class="wiki_markup">FB- keep on trucking, it's gotta cool down there sometime </div>
<div class="wiki_markup">Dave- you earned that 4 mile recovery<br>
RA- nice 10, just ducks on the pond by my trail this morning<br>
Loopy- looks like your 8s have become 10s, way to go</div>
<div class="wiki_markup">Jill - looks like you recovered fast.  That course for the relay looks like a roller coaster.</div>
<div class="wiki_markup">BBS - have a good rest.</div>
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<div class="wiki_markup">Easy 8 on the trail this morning.   The first six felt super easy at 8:40ish and picked it up to just easy for the last 2 (8:10, 7:55).   I have got a bit of a cold coming on, but the easy run seemed to loosen things up, hopefully it's a mild one.</div>
 

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<p>FB--could you please send some of those warmer temps this way?  It's kinda chilly this morning!</p>
<p>David--not sure how I missed your RR!  GREAT JOB!!!</p>
<p>Asics--yes, what kind of rodents?</p>
<p>loopy--steady as usual.</p>
<p>Jill--that was a quick recovery!</p>
<p>BBS--does it help that I'm sitting here enjoying coffee and Poptarts?</p>
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<p>Fishbowl for me this morning.  Usual 2500.</p>
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<p>Well, it has been decided...  Son1 really wanted to do the full at Columbus.  I wasn't so sure, as he's been sick and missed several long runs.  I contacted my first coach, who now works iwth the Jrs Oly team.  His answer--no way should an 18yo run a marathon.  So, son1 will be doing the half.  With a PR of 1:32, he'll be assigned to the first corral.  He won't be able to use a Clif pacer, as they'll be too slow!  But, no doubt he'll find some fast guys to run with.  I am excited for him!</p>
 

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<p>Morning</p>
<p> </p>
<p>4boys - That's one quick son you've got. </p>
<p>zrun - Hmmm, running as a cure for the common cold. I like it.</p>
<p>BBS - Bummer.  We'll see though.  I've got faith in your creativity</p>
<p>Jill & Loopy - Nice runs this morning</p>
<p>RA - Are those descriptions of the runners you saw?</p>
<p>Dave - Another well deserved recovery run</p>
<p>FB - Eventually cooler temps will prevail. </p>
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<p>50's to -60's and rain here for many days.  It's looking like Summer's gone up here.  Another crappy night's sleep.  Can't shake tired but will do about 30 min. </p>
 

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<p>Good morning everyone.  Nice job on all the early morning running.</p>
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<p>Dan-  I hope the run wakes you up and you can feel better.</p>
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<p>I just got back from dropping my daughter off at her first day of preschool.  I hope she has fun.  I got in 5 miles in 43:14(8:39).  It was a nice 65 today, but as dan said the summmer seems to be gone.  Unless we have an indian summer.  Have a great morning everyone.</p>
 

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<p>Kevin - What's not fun in preschool?   Nice running.  Weather shows the next 6 days with ran and no higher than 65.  Not looking good.</p>
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<p>So, how slow can one run and still call it a run?  30 very easy minutes and hope for sleep tonight and a longer run tomorrow,</p>
 

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<p><br>
Normal stuff - squirrels, chipmunks and alike... but there was this one dude....  Note that rats are common in the city (of Chicago).  Big ones to...</p>
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<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/56678/width/1000/height/800/flags/" target="_blank"><img alt="Ratsnovel.jpg" class="lightbox-enabled" data-id="13904" data-type="61" src="http://www.kickrunners.com/content/type/61/id/13904/width/224/height/367" style="width:224px;height:367px;"></a><br>
 </p>
 

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<p>I gotta post something quickly so I can stop looking at that creepy picture...thanks RA, suddenly my appetite for lunch has subsided. <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" title=""></p>
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<p>Track workout tonight, sounds like a hard one. 4 x 5:00 at "interval" (i.e., 5K) pace. In the club's guidance on how to do this workout they say you shouldn't run more than "4-5k" of repeat distance on this. But I routinely race 5k under 20:00 and this is 20:00 of total repeat distance, so...with a 5 minute rest between reps I just might make 6k.</p>
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<p>FB - way to get out there early, still humid here too after a brief break from it.</p>
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<p>Dave - you've certainly earned a real recovery run</p>
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<p>RA/loopy - nice job hangin' 10 out there</p>
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<p>Jill - wow, you are recovering quickly</p>
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<p>BBS - sorry about the man making you miss a day. How can Tony the Tiger do that?! So disappointed in him...</p>
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<p>4BM - probably the right decision for Son1. Back in my HS days I had a rival at a nearby school, who always kicked my butt as a freshman/soph. Then over the summer he ran a marathon and was never the same. I owned him after that.</p>
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<p>zrun - nice job, I like those "easy progression" type runs, just a little bit of turnover on your easy day.</p>
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<p>Dan - way to stick it out and get through the run. Hopefully a peaceful night follows.</p>
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<p>kevin - you always seem to get those runs in even though you're busy shuttling the kids here and there. Nice job.</p>
 

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<p>Good afternoon er'body....just got in from a humid little run. Did 3 at a 7:30 pace then did 2 miles of stop and go sprints. Pretty good workout and a nice change from just constant running. Have a great day everybody. Roll Tide!</p>
 

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<p>Cross training for me, as well as upcoming Wednesdays. Coach wants me to x-train on Wednesdays as well as aggressive calf stretching and other little exercises. So far shins have been back to feeling good, so I'll keep it up. Yesterday was the last day I was allowed to practice with the team, so now I'll be working out with a few other guys who are training for track. Should be interesting since I don't really consider any of the guys similar to myself at all. Mostly 400/800 guys who are super talented but quite lacking in work ethic/experience with higher mileage. Hopefully some compromises can be made so I won't have to do things solo.</p>
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<p>As for the stationery bike workout, I did a fartlek to keep my mind from going too numb. Music also helped that a lot. After 15mins of wr/u, I did 30sec on/1min off, then 35secs/1min....up until I hit 1min on and off. I did that for the next half hour. 5min c/d for 60mins. My HR was at least 160 from about 20mins in, and closer to 180 toward the end. If I don't need to worry about impact like in running, I might as well give my heart a workout! I'd say I did pretty well on that. :D</p>
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<p>Off to the library now...have a great night everyone! Fantastic job on the runs and workouts today.</p>
 

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<p>Hawk-  I try to get out and done running early so I can do the shuttling after. </p>
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<p>Now after this weekends race I will probably sign up for some races, but just run them for fun.  I just got an e-mail today and it is an uphill 6k race.  It says that it will be 3000ft of vertical climbing.  I am not a fan of running uphill.  Does not sound very fun.</p>
 

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<p>Finally I had a good workout tonight. </p>
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<p>Weekly club interval workout. I hadn't made one in a while and was pleased to see a good group on hand including some of the elites. We went for 4 x 5:00 and I kept my pace very consistent, around 6:02/mile except for the 3rd one where for some reason I slipped to 6:06 pace. Basically I just tried to run hard but in control and succeeded.</p>
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<p>Now it's taper time for 9/19 and the Wilson Bridge Half Marathon!</p>
 
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