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<p>Good Morning!</p>
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<p>Nice racing yesterday CNY & Erica! </p>
<p>CNY - Yes, I am thinking of Hartford.  My cousin just called me last week and is coming up to stay with me and also run it.</p>
<p>Nice LR yesterday Laura.</p>
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<p>5.5 achy mile this morning after my LR yesterday. </p>
 

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<p>Sounds great Pink and nice to have the company on the run.</p>
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<p>20.1 miles for me this morning starting off at 7 am----nice cloud cover and temps for the first 2 hours and only the last 6 miles were in bright sun and rising temps. Ran at a steady 8:50 pace and very happy to be done.</p>
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<p>Off to Outlook Farm soon---we're running low on the vegetable and fruit supplies. Our garden is struggling with such dry weather here.</p>
 

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<p>Good morning Pink & CNY!</p>
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<p>Nice run Karin but then again when do you ever have a bad run? <img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" title=""></p>
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<p>16.13 miles on the Greenway this morning...12 of those with my Sunday group and 4 additional solo miles...feeling pretty good afterwards thanks to Starbucks <img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title=""></p>
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<p>Good runnin' everyone.</p>
 

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<p>2mi around the neighborhood with protosun riding her bike, followed by 3mi on the treadmill.</p>
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<p>this is the cooking weekend for me: some grilled skirt steak, slow-cooker pasta sauce with pork short ribs, adventures with scones, and some simple veggies.  freeze and i've got lunch for a few weeks.</p>
 

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<p>Now that I have the Sunday LR up to 20, I figured I would do these every two weeks and on the off Sundays a wave MLR.  So this should have been about 13 miles but I died around 8 miles.  Oh well.  Spareribs</p>
 

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<p>I finished off my Cutback week with a tough 12.5 mile run in 82° and 80% humidity.  42 miles for the week.  Breathing was easy, legs were fine, but the ole body was overheated and dripping.</p>
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<p>I really need to figure out how to cool myself off.  Going off to scour the Internet for cooling techniques/clothing/etc. etc.  Any ideas are welcome.  I wilt in this stuff even of MLR's.</p>
<p> </p>
<p>Bill</p>
 

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<p>Bill, try a 7-11 icy.  Seriously. <a href="http://www.nytimes.com/2010/04/27/health/nutrition/27best.html?_r=1&scp=1&sq=&st=nyt" target="_blank">http://www.nytimes.com/2010/04/27/health/nutrition/27best.html?_r=1&scp=1&sq=&st=nyt</a></p>
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<p>I had an awesome bike ride!</p>
 

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<p>Nice food prep Home Economist mcsolar.  Sorry about the aborted 13 Spareribs.</p>
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<p>Back home in Portland.  10.5 miles along the Willamette River, 70°F and cloudy.  7:42/mi.  I was trying to run about 8:00/mi, but I accidentally had several 7:30 miles slip in there.  It happens.</p>
 

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<p>...very impressive Slip Ups lab//...............and mc's Cookin'..........</p>
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<p>=======</p>
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<p>.........30min run after trip back from ClaireVille......</p>
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<p>....Pickles is Off to Ireland</p>
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<p>I bought beer.</p>
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<p>........Let The GoodTimes Roll/////</p>
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<p><em>(I should be</em></p>
<p><em>a Snivelling Mess</em></p>
<p><em>by the time she gets home.....)</em></p>
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<p>.........................good running guys.........is ''PatheSad'' a word???</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>breger1</strong> <a href="/forum/thread/69365/sunday-08-08#post_1931551"><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>
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<p>I really need to figure out how to cool myself off.  Going off to scour the Internet for cooling techniques/clothing/etc. etc.  Any ideas are welcome.  I wilt in this stuff even of MLR's.</p>
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<p>Bill</p>
</div>
</div>
<p><br><br>
let me know what you find breger... i'm resigned during my run to just going slower and suffering more in the summer heat/humidity (after recent rains, we're back to 80f/70% here).  if it's cloudy or near sunrise i run with as little clothing as possible... if the sun is blasting, i wear a white hat and white tech tee shirt, and soak each one at every water fountain i can find.  then there's the old trick of putting my hat in the freezer before i run... helps for a mile or two.</p>
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<p>my running colleagues here have turned me on to some lifestyle techniques that help over the long term.  i hydrate like a maniac every day all day, and i'm finding that even one glass of wine puts me into a hydration hole.  my house a/c is set to 80f... some of my colleagues leave their house at 83f, but that's a little tough.  after a run, i try to stop the heat damage by immediately cooling down as much as possible with a swim or a very cold shower.  and finally between a warm-up and a race (or hard workout) i try a cheap cooling vest solution by soaking a tshirt in ice water from a cooler in my car's backseat and wearing it for a few minutes while i stretch.</p>
 

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<p>Hi everyone,</p>
<p> </p>
<p>DH and I had a decent spin this morning, although the music left a bit to be desired.  It was supposed to be late 60s theme but it was pretty peppy stuff to represent the era, and I wasn't ready for that.  Stuff like "Secret Agent Man".  We were spinning fast and I prefer to dig in and do hills on the spin bike.  Oh well; I got through it and felt tired but OK afterwards and the HHH didn't help.  XT shopping afterwards -- we were looking for new bathroom accessories after we painted the downstairs loo and I managed to find a nice new cup and soap dish but am still looking for something like a potpourri thingy for the top of the toilet tank.</p>
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<p>I think it's going to be a quiet evening at home -- my favorite!</p>
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<p>Enjoy your day, everyone,</p>
<p>Susan</p>
<p> </p>
<p> </p>
<p> </p>
 

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<p>For the 2nd day in a row my running seems sadly inadequate.</p>
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<p>Just over 15 for me including a hilly 6 mile race, confess to not exactly racing but running 5 miles steady/hard before kicking home for the last mile. Ran 35.15 with 5.30 for the last mile. Finished 10th but the first good news of the day was MrsG joined me for 3 miles of my cool down.</p>
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<p>The day got better when we backed this up with over 63 miles on the bike this afternoon. Delighted to report she is getting back to form and pushed some big turns on the front. We averaged 19.1mph for the ride and pretty much worked as a 2 up TT team for the last 15 miles.  </p>
 

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<p>Not sure how that seems inadequate, Gobi. That was quite a workout you had today.</p>
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<p> </p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">I ran some hills today. Equinox trails from the start to just past mile 5, then caught up with the ultra extension trail (maybe mile 27 or so?) and headed back on that. Cut out one loop of the trail and headed back just on the road, then down the hill to the start. A really good run, I did have to stop a couple times to recover on the hills but I hope to not have to do that in a few more weeks (each time feels a little better). And I won't run a HM the day before I do these trails next.</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;">9.33 miles in 1:20:07</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;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/52031/width/1000/height/800/flags/" target="_blank"><img alt="graph?x=20&y=200&y1c=0000ff&y2c=00ff00&y2=30&avg=1" class="lightbox-enabled" data-id="13055" data-type="61" src="http://www.kickrunners.com/content/type/61/id/13055/width/640/height/480" style="; width: 640px; height: 480px"></a></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">(I have no idea why this posted here in KM... in my running log it's clearly in miles! Still... you get the idea of the hills)</div>
 

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<p>I had planned on having a rest day today, but ended up running an errand (literally). A mile into town to CVS, then back home the longer way, so my total was 2.25 miles. Then I took my bike out for the first time this season, a nice 15 miles through the park. The cross-training felt excellent.</p>
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<p>Has everyone posted in the monthly thread yet? Please contribute your totals <a href="http://www.kickrunners.com/forum/thread/69211/what-would-you-like-from-the-july-total-thread">here</a> so the results can be shared in a timely fashion. Thanks!</p>
<p> </p>
<p>Hope everyone had a nice Sunday.</p>
 

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<p>Grrr.  Just lost a post.</p>
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<p>Gobi, a temporary glitch.  You'll come roaring back, as you always do.  Good news for Mrs. G.</p>
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<p>evanf, Laura, Pink, Econo, mari, et elle, wonderful racing and running.  CNY, you set the bar waaaaay high, with yesterday's 2nd AG at that odd distance and then 20 today.  Excellent!</p>
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<p>Sorry about the horrid heat.  Having to freeze your hat is just.plain.wrong.</p>
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<p>RestleSS today, needed some trail therapy.  Roots, rocks, tree ladders, stepping stumps, shoe-sucking mud (did I mention ROOTS), rocky beach all to myself.  A few short stops to chat with hiking campers.  Cool coastal rainforest.</p>
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<p>A somewhat daintily run 18k.  Don't need a kankle for the next while.  I probably shouldn't be farting around in the trees with a marathon in about 10 weeks, but sometimes you just gotta answer when nature beckons.</p>
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<p>And now I'm going to have a backwards dinner, starting with blueberries, then pasta, then salad.</p>
 

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<p>Quote:</p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/69365/sunday-08-08#post_1931645"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>RestleSS today, needed some trail therapy.  Roots, rocks, tree ladders, stepping stumps, shoe-sucking mud (did I mention ROOTS), rocky beach all to myself.  A few short stops to chat with hiking campers.  Cool coastal rainforest.</p>
<p> </p>
<p>A somewhat daintily run 18k.  Don't need a kankle for the next while.  I probably shouldn't be farting around in the trees with a marathon in about 10 weeks, but sometimes you just gotta answer when nature beckons.</p>
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<p>And now I'm going to have a backwards dinner, starting with blueberries, then pasta, then salad.</p>
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</div>
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<p>Ok, on my trail run today, I was thinking how fun it would be to run these trails with you. If you ever get a hankering to come up here and run the Equinox, or just come up and run some of the trails with me, let me know, ok? I think you'd love a lot of the characters we have around here! And what's wrong with blueberries first?? I say, if you've got 'em... eat 'em! (I'm thinking of taking tomorrow afternoon off and going to get some more!!)<br>
 </p>
 
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