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<p>Wakey, wakey, sleepy heads!</p>
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<p>Slept in myself this morning and decided to test the ankle when I got up.  The bruise has faded, swelling is down to the normal level and I'm not feeling any pain walking.  I realized on getting dressed that I'd left my road shoes at work <img alt="" src="http://files.kickrunners.com/smilies/confused.gif" title="">.  OK, only going for a very short & slow one, so the trailies will do.  The outside top of the foot was a bit sore at first, but I took it easy and ran/walked the first mile, turned and ran back with only one short walk break. 2 miles total.  Everything feels like it's where it's supposed to be!  Stretched on the bridge and did a set of heel drops on the lower railing, before walking back up the hill to home.</p>
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<p>DH and I went to see Inception, with Leo DeCaprio, last night. Loved it! The whole concept was fresh and mindblowing.... a bit like The Matrix, but with the "Aha" moment drawn out through the whole plot.  Great action!</p>
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<p>Good luck to Tamster and Erika!</p>
<p> </p>
<p>Enjoy the day!</p>
 

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<p>Good morning Heme!  I'm so glad to hear the foot is improving enough to take a short run.  Bigger and better runs are on the way for you!</p>
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<p>Still sweltering here so I went to the gym and did 1 treadmill mile prior to my yoga class.  The class itself was good but the room was too cold.  They can never seem to regulate the temperature well in the gym.  Yoga was good although it wasn't the usual teacher, but I didn't like the the way she had us lay out our mats sideways even though she stood in front of the class, so I had to continually turn my head.  But still, there were excellent hip openers which is a weak area of mine, so I was especially glad for the focus on them.</p>
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<p>I had a bit of really good news late yesterday.  I won tickets from a radio contest to see Santana with Stevie Winwood tomorrow night at the Jones Beach theater!  It's going to take us 2+ hours to drive there but it will be worth it.  And even better, I had already arranged to take off Monday from work, not for any particular reason, but isn't that a nice bonus?  I have very good luck with radio contests.  7 years ago, DH won a date with me through a radio contest and look where that took us.  My kids are very embarrassed about that story.</p>
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<p>Enjoy your day everyone.  We're thinking of seeing Inception on Monday afternoon, if it's playing anywhere nearby.</p>
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<p>Susan</p>
 

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<p>Good morning ladies and all those to follow. Good news on the foot, Heme.  Susan, that sounds like a good concert. That was an interesting way to meet your DH too.  Was he excited to win a date with a librarian? (I can say this because I am one :)</p>
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<p>MrC and I ran 12 miles with a friend this morning and I felt quite good the entire run. We had a nice stop for a shower in a sprinkler and finished at our house where he has fallen asleep on the sofa. Last night we course guarded for our State Games 5k and it was a sizzler with the race temps at 100 degrees.  I wish everyone who ran races would volunteer to be a course guard. I was shocked at how many drivers got huffy over having to go 3 blocks out of their way to avoid the runners.</p>
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<p>Our city is going to start requiring all course guards to be certified much like a construction flag person.  This is a huge concern in the running community because it is already hard enough to get volunteers. There is also some talk about a certified course guard having more personal responsibility or liability if someone is injured. Wondering if any of you have to have course guards go through any certification process.</p>
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<p>Tomorrow we volunteer at the triathlon and duathlon at the lake near our house.</p>
 

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<p>Choovie  - I am always amazed at how people can live so close to an event and be so intollerant. I have had abuse shouted at me a few times while marshalling.</p>
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<p>Good news Heme and thanks for the report on Inception.</p>
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<p>Strange day for me, decided against the Aquathon as I thought I needed the extra swim time over a race so did a mile in the lake. We then got a report that people had moved some of the course markers for the 5km so as I was going to run with MiniG I thought I would run round the course ahead of the field and then do the event therefore giving everyone a head start including MiniG who I would then jog round with. I got back and MiniG had decided not to run so I headed off and then decided to see where I would finish having given everyone a head start.</p>
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<p>End result was 25th out of 113 with an official time of 21.49 but my watch says I have run a controlled and progressive low 17.xx. Funny thing was I didn't really fancy an effort like that until it happened.</p>
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<p>I was however inspired and headed off to the track to coach a couple of my group with 5 x 400 off 2 minutes at 1500 metre pace. I decided to join in with my 1500 pace being about 74 seconds a lap. First rep was 71 seconds !!!!!!!!. After this I decided that was too easy so ran at 800 pace, infact faster. My last rep was 65 seconds !!!! James who runs 4.14 for 1500 looked at me in disbelief when I lead him out on the last rep taking him through 200 in 33 seconds, yes he came past me but as he said "have you ever run a 65 second rep in training coach ?" No was the answer.</p>
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<p>Maybe just maybe I am finally getting my running legs back again.</p>
 

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<p>Good for you for volunteering Choovie. I have no idea what makes people change when they get behind the wheel.  Stopping traffic as a marshall on a course for just 60 seconds can send people around the bend sometimes.</p>
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<p>5 slow miles although the weather was not to blame. I was just tired I think.  93 degrees and 47% which is not bad here.  Gave me 40 for the week though. </p>
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<p>Trying to let some bananas ripen to make banana gelato but Prime Rib keeps eating them, so no updates on my gelato progress.  But I can say that I am very happy with the chocolate gelato as it contains NO EGGS and uses only whole milk and is delicious.  Spareribs</p>
 

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Good news about your ankle heme!<br><br>
Susan, Santana is one of the few older rock acts that still brings it. Enjoy!<br><br>
I don't think I've seen a course guard in Portland that was not a police officer or deputy.<br><br>
A much harder-than-it-should've been 11.25 miles. 8:06/mi average.
 

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<p>Stevie Winwood is a talent.  You'll love him!</p>
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<p>3 easy miles very early, before an early tee time.  The golf game is rusty because I've only played twice in the last year.  But it wasn't too bad really and I had a lot of fun.</p>
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<p>I'm researching taking Credit Cards on my website.  I've gone two years without accepting them, but it seems like it might be time to do so.  (Seem fairly pricey though.) </p>
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<p>Bill</p>
 

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<p>hey choovie, when you volunteer at that du: do any guys slide their cycling shorts over their running shorts?  i'm thinking that works for me, but please take a survey.  (or maybe i should just get some callouses where my seat chafes...)</p>
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<p>87f at 5:15am... at least it wasn't windy.  7.5mi including a 5k time trial in 19:57.  got beat by 6 runners, including two fast girls who ran just under 19, and looked really fresh afterwards (one trains with mcmillan in flagstaff).  lead legs, first speed since early june for me.  if  you call it speed.  we passed a doppler radar speeding sign on the course, and instead of flashing "10" or "9" when i passed it, it flashed "wide load".  fine, i can take a hint.  the litttle bit of cycling i've been doing has really made my legs feel heavy and flat when i run.</p>
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<p>did some babysitting, and planted a tree, all before 11am.  now it's nap time....zzzzzzzzzzzzzzz................</p>
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<p>oh yeah... my king snake is back... and he's grown to 5 feet!  i'm happy to see him return every summer since i'm pretty sure he's the reason i've never seen a rattle snake in my yard.</p>
 

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<p>......<em>Smokin'</em>  mc/////</p>
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<p>=======</p>
<p> </p>
<p>...cool thing happened today,</p>
<p>one of the Best Interns I ever trained came by with her husband to see me.</p>
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<p>she owns her own store now,</p>
<p>AND</p>
<p>does HalfMarathons (hubby does Fulls)</p>
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<p>I told them about having Arthritis</p>
<p>''do you still run?'' she asked</p>
<p>I said</p>
<p>I did</p>
<p>''THOUGHT so'' she said.</p>
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<p>nice kid.</p>
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<p>........they've run the Knoxville Marathons and Halfs and hope to join us next year.... <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
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<p>=======</p>
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<p>..............90min reelmowing after work.......leg seems fine,</p>
<p>trailrun tomorrow...</p>
<p> </p>
<p>.........................good running guys.............If you Love Running, Pass It Along.....</p>
 

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<p>mc you gotta be making that up.  "Wide Load?" That's really funny, even if you are making it up. </p>
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<p>91 and humid when I hit the track at 1:00 for my final intervals workout before the 10k next Friday. I thought about skipping it due to the heat, and to the fact that I skipped it in the morning due to stiffness in my right hip and groin; but after mowing the grass and trimming for about 3 hours, everything had loosened up quite a bit, and I thought, "What will I do if it's sunny, humid, and 85 degrees on Friday morning at race time?".  Workout was to be 6*440 @ 5k race pace with 3:00 jog recoveries;  I decided to use 6:40 as 5k race pace, even though I doubt I could come too close to that right now.  But 1:40/440yds sounded fairly easy, or should I say "do-able" (not easy).  I think 6:40 would be closer to my mile race pace in these conditions.</p>
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<p>There was a group of teenagers with a coach who seemed to be running them through some sort of multi-sport pre-season conditioning program on the football field, which of course had the "Mike Mulligan and his Steam Shovel"  effect upon me.  First rep was 1:34.5. WHOA!  Corrected to 1:42 on the second rep, then 1:37's and 1:38's until the last rep, which was 1:33.5.  Averaged 1:37/quarter; a little faster than goal but not so fast that I was hurting afterward. </p>
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<p>I think that it's the number of discus throws that I've been taking lately that stiffened up my hip and groin, so I'm taking a little break from them - at least for today.  Hoping to be stronger come Monday.</p>
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<p>I get to see my sister and her husband and 2 boys tomorrow - I've seen my sister a couple of times in the past 8 years, but I haven't seen the two boys or their dad since 2001. Big family reunion tomorrow - my 6 siblings, all of their kids (and 2 grandkids), my mom, a couple of Aunts and an uncle, and we'll have about 50 people.</p>
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<p>Brian</p>
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<p>warm here today also. Not even sure what the temps were at the start of the race at 8 a.m. but sure felt to be 80 or more. This is a challenging trail race (In Jacksonville Lab since you are familiar with the area) with handicapped times. It's a fun race and is patterned after the Dipsea Run in California. Had 71 folks show up for the 10K and there was a 5K exhibition run that started an hour earlier. Not sure how many for that. My times were all over the place as I had to walk some of the hills. You can walk them as quick as run them. Mile 1 - 2.5 climbs from 1690-2150 and my splits for mile 2 and 3 were 10.48 and 12.48 respectively so that gives an indication how steep a few hills are.</p>
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<p>final time per garmin was 1:05:55. I don't recall my official time.</p>
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<p>Had some good door prizes afterwards (got a $20 GC to a store in J'ville), plus finishers medals for all</p>
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<p>(John, Norm was there again this weekend. Talked with him a bit. Oh, and up until the final 1/2 mile or so I was always ahead of Susan (the one that always wins our AG). Since I know she can run WAY faster than what she was doing today, I spoke with her and asked if she was coming off an injury or something . . . she has hodgkins lymphoma, stage 2, and has her 3rd round of chemo this week and then starts radiation. She said she was feeling good today though. She looked good and spirits definitely up.)</p>
 

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<p>Take care of that king snake Mc, until the Forester and I come to visit you someday...because the rattle snake and i are enemies...I saw one today...I said hi from the distance.</p>
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<p>Labduckie...is the Peruvian date tonight. Lucky guy you are. I expect a full report on the food.</p>
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<p>15 miles today in 3 sluggish hours. Wow...it was 86 when returned and my lungs, legs and body kept telling me...no...no..nomorerunning the whole way back. It is a good thing that i am taking tomorrow off.</p>
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<p>Off to Maine, then to Boston to see the Pro and La Tortuguita and Water Lili and anybody else who wants to hang out with me.</p>
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<p><img alt="" src="http://files.kickrunners.com/smilies/love7.gif" title=""><img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title=""></p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Better than yesterday</strong> <a href="/forum/thread/68899/sultry-saturday-7-17#post_1923392"><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><br><p> </p>
<p>There was a group of teenagers with a coach who seemed to be running them through some sort of multi-sport pre-season conditioning program on the football field, which of course had the "Mike Mulligan and his Steam Shovel"  effect upon me.  First rep was 1:34.5. WHOA! </p>
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</div>
</div>
<p><br>
 </p>
<p>Snort.  :)</p>
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<p>'Posalina, have fun! </p>
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<p>Go speedy Gobi, go</p>
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<p>I took DS to go hiking in the mountains and the clouds of mosquitos following us were a bit annoying.  Got an upper arm workout from constant and futile swatting (next time I bring insect repellant and a LS shirt).<br>
 </p>
 

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<p>Nice running to so many of you! Wow... I'd wilt in the heat you guys are dealing with.</p>
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<p>We had some incredible thunderstorms here this afternoon! Tomorrow's task: digging out the ditches and shoveling material back onto the driveway. I have gullies in my driveway!!</p>
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<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">I ran a short 8k race today. I say short because it was only 4.8 miles. It's the Opera Fairbanks fundraiser I've run for the past several years, I think 2007 and earlier it was sponsored by some other group. But we're building a new bridge downtown right by the traditional turnaround point and the road is closed. So they turned us around sooner and looped us back around the community center to make it the full 8k... but on re-measuring it yesterday they found it was short. Oh well. It's still a PR just going by average pace. I ran 34:35 today in spitty drizzle and headwind all the way back, for a 7:13 avg pace. My old PR of 36:40 for the full 8k was 7:23 pace, so I'm happy with my time today.</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">I'd run just .6 mile as a warm up (got there late), and after the race I set out for 3.2 miles to get my mileage for the day.</div>
 

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<p>good news on the ankle <strong>Heme</strong></p>
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<p>full details please <strong>riley</strong>....I've always suspected you're some kind of prize</p>
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<p>congrats <strong>Tamster</strong> on a fine race & <strong>erika</strong> on your 8K PR <img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" style="width:23px;height:18px;" title=""></p>
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<p>#1..7.1 miles 10AM-11AM appx.     82°F very humid (on my scale)</p>
<p>#2..6.4 miles 9PM-10PM appx     79°F still humid</p>
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<p>Will run 4-5 miles tomorrow around 8AM, trying to duplicate the CLR legs.</p>
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<p>Leaving for Reno in the morning. My best & oldest real life friend is in the hospital there. We go back 40 some odd years to HS. Had a tumor removed from his spine on Mon. Turned out it's a mestastized cancer. Found out Wednesday it's spread all over his body. (Stage 4) Outlook is pretty bleak. A miracle would be nice. Enjoy what you have. Life can be a cruel bitch.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Dove</strong> <a href="/forum/thread/68899/sultry-saturday-7-17#post_1923494"><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><br>
40.5 (with a 41:06 8k in the middle)</div>
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<p><br>
Now <em>that's</em> an interesting workout!  And you were concerned about your speed for Hood to Coast...<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p>Nice job Dove.<br>
 </p>
 
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