Sunday Nov 4th Wake up sleepy Heads

Road hawk · Nov 4, 2007

I know I know the usual suspects are out running. I personally am getting up for my Sunday long. Which gives me time to surf around while waiting for things to get moving so to speak. 
After looking at the last part of yesterday, I will add that it is certainly raptor season here in my neck of the woods. The vultures have pretty much headed south and the hawks (of all sorts) have moved in. I absolutely love running and watching them. 
Runinbehind If you live in Omaha I've always found Swan Lake NWR a perfect place for viewing. There are times in the winter before total lake freeze out that you can see 150 Bald Eagles at a time. The place atracks huge numbers of waterfowl. They tend to hang at the edges of open water. The eagles come through and pick off the weak ones. I've included the link below. It's right near the MO Iowa border on I 29. I expect it would be about 2hours south of you. <a href="http://www.fws.gov/midwest/swanlake/" target="_blank">http://www.fws.gov/midwest/swanlake/</a> 
Good runs to all. I'll check in later

txrunrgal · Nov 4, 2007

Good un-daylight savings time morning to all! I got out early and did 10 - it's beautiful weather here! Road Hawk, hope your long run is good! 
Ksruner - I'm running the white rock in dallas in Dec - i would love to come run in corpus christi some time - i bet it's cool down there by the beach! I'm going to florida next week to visit my daughter and am looking forward to running there too. If anyone knows some runs around Tallahassee I'd love to hear where some good routes are! 
Have a great Sunday to all- Go Colts!!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

millbot · Nov 4, 2007

Very sad about Ryan Shay. I thought about that a lot yesterday. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> I agree, mc, I'd like to know more about the cause. 
I hope the racers are having successful outings. Ilene better get pictures at Muddy Buddy. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Speaking of racing, ksrunr, congratulations on your 5K! Master's PR, course record... wow. Would you mind posting your training in the weekly thread, pleeeeease? 
Linda, cool! I hope your successes continue. 
Econo, ^5 on the long run. Those grumpy folks just ate the wrong kind of mushroom. 
MS, good to hear the achilles behaved. And your bursa's name is ... ? 
Ken, nice. Did anyone see? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Tamster, nice outing yesterday. Look at what you've done, coach Johnny! 
I think my two girls would rather go to a bonfire than a tea party. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Rest day here. I hope you all have a peaceful Sunday, and make good use of that extra hour. Except mc, who does not believe in DST.

tomwhite · Nov 4, 2007

...roadhawk//.....at my age, not having Vultures Circle Me is a GOOD THING...... 
============= 
.....but I digress...... 
..............40min hh trail run, good ol' hip managed to Zap me about half-way thru.. 
.....''Hands Lead Hips'' is my new motto..... 
.....it settled down, 
and I almost hit 2nd Wind at the last,,,,,,,but it eluded me-- 
good running guys...........enjoy the day........

gin79 · Nov 4, 2007

Nice runs to start the week! I did an 8 miler in IRC this morning. Since we are only 2 hours from NY I'm sure the marathoners are enjoying the weather too. 
Felt pretty good until the last mile or so when my body reminded me that it's only been a week since my marathon. 
Pink, enjoy the tea parties now. They end all too soon! 
Congrats to the Uconn Huskies football team!! Go Huskies!!!

Johnny · Nov 4, 2007

Good morning to all, ....... ah the first day of the return to standard time, always my favorite, however my cat has another idea about letting me sleep in. 
Just killing some time before I take Mrs. Johnny to the airport, as she has a business trip in LaLa land. 
ksrunr- I second the request. Must see race report and detailed training log. 
On the way home from the airport, I'll stop at the gym, work out, and do an easy TM run. 
OH YEAH.... I almost forgot (not). I just jumped in headfirst, finally ordered a 305 from amazon dot com ....... $214 + $4 shipping, it'll be here in 3-5 (so that means 5) working days. Could of got it for $184 if I signed up for an Amazon dot com credit card, but I need another credit card like a hole in the head. 
Oregon totally dominated Az State at Autzen yesterday, should jump up in the polls, however Pac 10 schools traditionally get no respect from voters. 
Go Ducks!!

Labduck · Nov 4, 2007

Huh, did someone say "Ducks"? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> I should somehow get VRAA points for these games since I'm exhausted by the time I get home from Eugene. But it was a GREAT day to be a Duck! 
I'm going for a 5 mile run now, followed by a direct frontal assault on the leaves that are trying to knock down my door. Look out leaves, prepared to die (or become compost...)!

Rindaroo · Nov 4, 2007

I'm back from my run. This time I went to a different part of the bike path which is hilly . I planned to go real slow today anyway, hoping for a little more mileage. But, I changed it to same mileage with hills.. still increased effort. I honestly thought I'd have to walk, and was impressed with myself that I didn't have to <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> I had to slow down to 13's on the hills, but not too shabby for me. So, 3.1 miles run on hills 37:13 (only 45 seconds slower than yesterday) for an avg of 12 min miles : mile 1 : 12:11 ; mile 2 12:07; mile 3 11:47 last .1 a little faster... hmmm similar to yesterday, but this time I started out slow & did better.. only slowing for the hills. Wow, just like Tom White taught me <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> 
Oh & I think I only walked a 10 minute warmup in the cold... breathing is definitely getting better <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/headbang.gif" style="border:0px solid;" title="headbang"> 
Tamster - yes the 3.1 is to get an idea of the 5K time. Is the Phoenix course flat? woohoo on your run yesterday. You are getting more & more amazing all the time. I know I've told you a million times, but I'll tell you again.. its so fun to watch your progress. 
Johnny - maybe a new career as a coach? You are the one who got me off my butt. That pep talk you gave me after lunch at the pizza joint did wonders <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
CYL! Going to see Bee movie & play some basketball with the kids today.

Pie Jones · Nov 4, 2007

Thanks to Hally, I am now obligated to declare every day to be IRC, no matter what the true weather conditions. Today, I would not be lying to say that it was glorious out there. I did 4.5 very pleasant miles on the pavement, and the feet didn't complain too much about the change to a harder surface. 
Johnny....congrats on your new purchase. I find myself sort of hoping my old garmin will go ahead and malfunction in some way so I can justify getting a sleek new one. 
I agree with tomwhite......having vultures circling about can't be a good omen. Get your affairs in order. 
Speaking of Ryan Shay.....I saw an interview with his father in which he said that when it was Ryan's time to go, he just knew Ryan would want to go out while running a marathon in the Olympic Trials in NYC. He was living his dream, and you can't ask for more than that. Seems like a classy family and my thoughts go out to them at such a tough time.

runinbehind · Nov 4, 2007

Hello, everyone. I managed to get in a 7 mile run this morning in IRC. I had to split it in two parts so that I could stop by the house and check on the kiddies. It's hard for me to get started again when I've stopped, but this gave me an opportunity to stretch a little in the middle of my run. To be honest, I didn't feel sproinky from the very first mile, so just finishing this was an accomplishment. I'm not sure what was the matter, but I know I've had a few poor nutrition days since DH has been gone. 
RoadHawk, thanks for the link on Swan Lake. I've never been there, but it sounds great. We might take a day trip one weekend and see if we can get lucky enough to see some bald eagles. (One of my daughters is crazy about them and would love to see some). 
Rinda, congrats on a couple of back-to-back good runs! I'm glad to see that you're feeling better. 
Millbot, my daughters enjoy tea parties. But when you put it the way you did, I'm pretty sure that they'd choose a bonfire over a tea party. Why do kids love to play with fire? (Although one of my daughters did make me blow out the Advent candle one Christmas because she was afraid it would burn the house down!) 
LabD, do you need a reverse taper after yesterday's game? 
Have a good rest of the weekend. I've got loads, literally, of laundry to do so CYL.

ksrunr · Nov 5, 2007

Afternoon all. 
txrunrgal - good luck at White Rock. I'd like to run the marathon up there some day. But my marathons have to be destinations as I can do them only with vacation. I lived in Burleson for 3 years and now in CC so I can't consider Dallas a vacation spot. CC sounds like an exotic place to run but really has only a few places to run that are nice. 
runinbehind and rindaroo and gin79- good runs 
Pie - thanks for that info on the interview. 
Labduck - good luck with the compost 
Johnny - I thorougly enjoy my 301. It's just fun to see the details. 
Tom White - I think vultures might be afraid of us old guys 
Milbot - rest is good 
Roadhawk - hello team mate! 
just waked 2 miles today. After 1 mile my legs said to me "Let's go run" ksrunr said "no". Legs "but this is too slow, we don't like it" ksrunr said "shut up; I'm walking here with the lovely and gracious mrs CCrunr" End of argument! 
I'll post next weeks schedule. Honestly it's not anything special. I am combining Pfitz medium and hard marathon schedule to make my own. Typically I have several 2 a days, 1 medium long run, 1 "effort" workout, and 1 long run 16-20 miles. My long runs are on hilly terrrain (relative to CC) beginning in a park near home and then towards the river and back. 
It's my belief that the right amount of mileage without speed will make you efficient in form (read faster). THat distance is different for every person. Once you get to that point you reach diminishing returns. More miles won't make you much faster or efficient. So we had fartleks, intervals, tempo runs, etc. 
I grew up with the "pyramid" training. Begin with lots of base on the bottom and by the time you get to the top it's mostly speed and little mileage before the big race. I will use all this long mileage base as a springboard for next spring's 5 and 10k races. In oct I ran 300 miles and I'm not sure I ever ran that many in a month. Not even in college. I ran 84.5 miles last week and had 67 in before the 5k. Using these small races for speed work. 
The marathon is starting on TV. I'll post next weeks workout but again it's not anything high tech or novel. 
ksrunr

riley0003 · Nov 5, 2007

Hi all. I had a great walk/jog workout today. Started with 10 mins walk, 5 mins run, then continued with 5 mins walk, 5 mins run, 5 mins walk, 10 mins run, 5 mins walk 15 mins run, 5 mins walk. The whole thing ended up being about 4.5 miles total. 
I'm doing a 5K in 2 weeks at a HS near my house. I'll probably end up walk/jogging the whole thing, just to prevent a reinjury. Today I drove the course just to see it in person and it was lovely, through a pretty residential area with large homes, and a few very gentle hills; nothing too daunting. I'm really looking foward to it. 
Good runs everyone & enjoy watching the marathon. 
Susan

tomwhite · Nov 5, 2007

.....good thinking riley//.......Run Smart.......

JJJessee · Nov 5, 2007

Good job Susan, nice and easy. 
I disappointed a few vultures today. 
Know any good tight hammy stretches? 
I smell like a horse, 
see ya later 
jjj

tomwhite · Nov 5, 2007

.......JJJ//....... 
.not to Beat a Dead Horse 
(which CAN be fun).... 
.but here is a good one, from my Favorite Guru, Dr Bookspan...... <a href="http://www.healthline.com/blogs/exercise_fitness/2006/09/healthier-hamstring-stretching_11.html" target="_blank">http://www.healthline.com/blogs/exer...tching_11.html</a> 
hope it helps......

Sans Souci · Nov 5, 2007

Hey, Pro! How'd you do? 
Congratulations to Paula. Gete Wami just didn't have enough left in the tank, though quite a performance 5 weeks after Berlin.

tomwhite · Nov 5, 2007

.....hey SS//......How You Doin'??

mcsolar99 · Nov 5, 2007

uggg, hot one today. what month is it, november? got to 85-ish by the finish of my 17.5 miler. crapola. time to start pre-dawn-running. 
{philosopy mode: on} 
yeah tomwhite, we're all going to die somehow, sometime. my nightmare would be seeing some dang highway with smashed up cars for my last image. would be much nicer to be running and have that as my last view. although i still think running a trail and getting taken down by a cougar would be the most responsible way to go, you know, giving back to nature and all that. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
{philosophy mode: off} 
oh, i love this wobble board. my achilles bursitis has been getting better each day since i've been using it. plus, during the network men's trial race show, i saw a shot of ryan hall doing side-planks. side-planks start tomorrow (don't tell sans souci...)

tomwhite · Nov 5, 2007

....true mc//.........but I'd rather have Pickles shoot me for messing around with Sigourney Weaver.....

Sans Souci · Nov 5, 2007

Could be better, tomwhite. Sorta tweaked something yesterday inadvertently (same #$)(*#()* spot). More physio tomorrow. Hopefully only 10 days away from easy running, but it could be another 2-3 weeks. 
ETA: Thanks for asking. Good to see you back on the trails drinking beer (can I tag along?) 
Pool isn't available for running on weekends. I think I'll start doing some rowing as well. Must do something to lift the spirits. 
Speaking of addictions ... 
Every time I hear someone speak about a nasty dog on their run, I think of this <a href="http://www.youtube.com/watch?v=5kE6JCvWKSo" target="_blank">song</a>. The video must be what a supermarket looks like late at night when you're jones-ing (hi Pie!) for a run.

Sunday Nov 4th Wake up sleepy Heads

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