[tomwhite]

<p>....in the words of my favorite commercial</p>
<p> </p>
<p>''I'm not a Machine Ethel''</p>
<p> </p>
<p>=======</p>
<p> </p>
<p>.............but I digress.....</p>
<p> </p>
<p>....25min QikStx at trails,</p>
<p>worked with cane positioning and double or single ski-pole technique</p>
<p> </p>
<p>it's a lot like running.</p>
<p> </p>
<p>passive hamstring and quad stretches and leg(s) felt 100%</p>
<p> </p>
<p>this could work.</p>
<p> </p>
<p>FilmCrew is over his cold,</p>
<p>and may shoot U-Tube this afternoon........ohboyohboy</p>
<p> </p>
<p>......................good running guys...........Do Something You Love Today.......</p>
<p> </p>
<p>off to my 2nd Church</p>
<p> </p>
<p> </p>
<p>ETA-</p>
<p>[[[[[[[[[ks]]]]]]]]]]]]]]]]]]]</p>

 

[Pink]

<p>Good Morning TW!  Thank you for starting!  Glad the legs felt good!</p>
<p> </p>
<p>KS - running accident?  Hope you're ok!</p>
<p> </p>
<p>I think CNY has a marathon today - GL and to Dove too - hope the rain holds off!</p>
<p> </p>
<p>Speedy 10k Lab!</p>
<p> </p>
<p>15.2 painful miles - blah.</p>
<p> </p>
<p>Enjoy your day!</p>

 

[Opie]

<p>IRC here & thought I might need my gloves!  Warmed up by the end.  7.9 miles with one good split in there, #6 @9:43 but everything else was really slow.  It's gonna take a long time to get any speed back for even a 5k, but I'm so grateful to be healed & running again.  Off to <em>my</em> second church.  By the way, tomwhite, I was up early enough to get us started, but I didn't head out to run for about an hour, which drives DW crazy.  She's not a runner but says if it were her, she'd be out the door in 10 minutes.</p>

 

[gobi]

<p>Full winter gear here in the alps today</p>
<p> </p>
<p>Todays adventures saw us head out for a 100km out and back including climbing Ornon both ways, at 20 miles we stopped for a coffee as the weather was looking dodgy. Decided to head back and on the decent doing about 40mph I snapped a spoke. Not a good day. Mountains are not so much fun decending with a buckled wheel waiting for the tyre to explode(which it did)<br><br>
Still did about 37 miles but not a great ride.</p>
<p> </p>
<p>I am going out for a run, the last time I checked I can't throw a spoke from my K-swiss shoes or get a puncture. Should not be able to run fast enough to freeze either.</p>
<p> </p>
<p>Have a great Sunday<br>
 </p>

 

[evanflein]

<p>Hi tomwhite, you machine, you. Hi Pink! Why painful miles? Did I miss something? Hi Opie! Get movin' man! Glad to see you running again. Hi Gobi! Bundle up!</p>
<p> </p>
<p>3.45 sweaty miles on the hotel treadmill. Low energy run, probably because I haven't eaten much since last night. Left Fairbanks at 1:15 a.m. Saturday morning after frantically taking care of (most) last minute details at home and in the garden. Leaving lots undone, but oh well. Lots of turbulence on all three flights yesterday, must be stormy weather out there? I was delayed in Dallas and called 'Ribs and the Saint to see if they could come out and play. It was really fun to see them, what a treat! A real highlight in an otherwise grinding day of travel. Got to the hotel at around midnight, in bed by 1 but couldn't get to sleep. Alarm this morning at 7 was promptly shut off and I slept till 10... Must've needed it.</p>
<p> </p>
<p>Go CNYrunner! Go Dove!</p>
<p> </p>
<p>Ok, gotta go see what you all have been up to the last couple of days...</p>

 

[OrangeMat]

<p>I did W8D3 with my newbie running friend this morning in the park. We walked a third of a mile, then ran for 28 minutes nonstop. That came to 1.97 miles. Then we walked the rest of the way back to her car. This was the first time she'd been able to last the entire time running. I kept on telling her to slow down, since she tends to go a bit slower on the treadmill and I didn't want her to wear herself out. I told her afterward that while running outdoors gives you the freedom to let your body decide your appropriate stride and pace, as a new runner you might not be strong enough yet to maintain that natural pace for very long at first. She seemed to like that idea and explanation. Dove, when you were coaching your newbies, how did you handle that concept for them?</p>
<p> </p>
<p>After we parted, I ran a bit more in the park on my own while she drove my water bottle home for me. Total running mileage for today was 6.3 miles. I'm almost embarrassed to say, that puts my weekly mileage at 51.2 miles. I really hadn't intended on running that many miles this week. Honestly, if it weren't for my friend wanting to do her run with me today in the park, I probably wouldn't have run at all today. Probably.</p>
<p> </p>
<p>Tomorrow I'll rest, maybe even go to yoga class.</p>
<p> </p>
<p>{{{KS's running boo-boos}}}</p>
<p> </p>
<p>Good luck to the racers today! Have a great Sunday, everyone.</p>

 

[evanflein]

<p>Well look at you, OM, quite the newbie coach there! That was excellent advice you gave your friend, and nice running for you, too!</p>
<p> </p>
<p>Ok, what's up with ksrunr?? A little comment like that and then he disappears. What's up, dude?</p>
<p> </p>
<p>Dove, good luck with Bellingham today. I'm interested in that course as a point-to-point, but sorry to hear the weather sounds like a repeat of the 2007 race. That was just awful. Hope it's not too bad for you today.</p>
<p> </p>
<p>Labduck! Dude. What a run you had yesterday. ^5 to you and I hope the knee is fine.</p>

 

[Peter]

<p>Hi all,</p>
<p> </p>
<p>Pink...{{{vibes}}}</p>
<p>OM...you have really been running strong lately, keep it up!</p>
<p> </p>
<p>I'm guilty of spending too much time of FB but wanted to stop in & say hello to everyone.</p>
<p> </p>
<p>I've been training for my third R2B marathon which is coming up in 5 weeks.</p>
<p>....finished my 5th consecutive Sunday 20 miler today and feeling pretty good....can't wait for all the downhill running at the R2B! <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></p>
<p> </p>
<p>Enjoy the rest of the weekend all !</p>
<p> </p>
<p> </p>

 

[Laura in Houston]

<p>Resting today from the long run yesterday - will post that on yesterday's thread in just a sec.  So busy with running kids around afterwards, no time to post the run.</p>
<p>Hips sore today, but that's what NSAIDs are for.  And will cold-pack the right knee a few times.  No biggie.</p>
<p> </p>
<p>Hope to hear something good from ks - hope there are no long-lasting effects from whatever it was.</p>

 

[ripvanracer]

<p>Sorry TW,  I won't be able to help tomorrow morning unless I broke a few rules.</p>
<p> </p>
<p>I really dislike running in the morning but there are only so many races in the evening and rarely on a sunday.  I ran another uneventful 5k race this morning.  I was 1:10 behind 2nd place and 1:15 ahead of 4th.  That put me 3rd overall and I took home a nice trophy and some delicious subway subs (race sponsor).  Most of the race was run on the towpath that flying finn runs on though I was quite a few miles north in Massillon).  It was hard running as the crushed stone sucked the energy out of your legs.  I was 6:12 at the mile and 9:45 at the turnaround.   It was slightly downhill going back and I ran the last half in 9:20 so I was close to 6 minute pace.  The 50° weather was a little shock to the system after the 93° on thursday evening!!</p>

 

[Spareribs]

<p>Today I am one week out, so I ran 6 miles, first 4 at sub-MP, about 8:45 or so, then one easy and one slow.  Now to just chill all week.  Spareribs</p>

 

[Sans Souci]

<p>Kooky OH weather.  Nice adjustment, Rip.  What's not to like about running in the morning?</p>
<p>Gobi!  Yeah, careful on those wicked downhills with an exploding tyre.</p>
<p>Ooh, Pink, don't like reading "painful."</p>
<p>Ethel may not be a machine, but tomwhite is one in the making.</p>
<p>Careful, Laura.  Maybe not a "biggie," but caution signs.</p>
<p>That's a lot of 20-milers, Peter.  Remember to save something for the race.</p>
<p> </p>
<p>Speaking of racing, can't wait to hear from CNY and Dove.  Weather is much improved from last night here; hoping it's the same for Dove.</p>
<p> </p>
<p>Fairly peppy 11.8, including some 7:3Xs, dodging some puddles and going directly through others.  Nice muddy calves make me happy!</p>

 

[ksrunr]

<p>OM - over 50 miles?  We've created a running machine!</p>
<p> </p>
<p>Fri was to be a short 30 min run with 8 X 20 surges after 2 mile warmup.  After 1st surge a car came towards me and the lights were so bright (not on brights) that it temporarily blinded me.  Either stepped in a pot hole or the side of the asphalt where it broke up.   Sprained my right foot.  Both knees and foot look like the pillsbury doughboy.   Canceled Saturdays big run.  After church today I looked at my foot and thought I sweated the dye out of my socks. Wrong.  Toes and side of foot turning blue.  Cool.   I'll be off a few more days.</p>
<p> </p>
<p>Carry on.</p>
<p> </p>
<p>Oh and OM - take a cut back week soon.</p>

 

[Laura in Houston]

<p>SS - I know - it kinda concerned me yesterday.  I began to wonder if I could really tolerate this training, if I'll really be able to do the longer distances without injury or creating chronic problems.  I'm only just over halfway there now, so much more to go to get ready for this marathon (Jan. 1).</p>
<p> </p>
<p>But, I would have worried more today if the right hip was a lot more sore than the left this morning.</p>
<p>But today, they feel equally sore, just the old familiar muscle ache from increasing the distance.</p>
<p>And the right knee feels fine, nothing there at all today.</p>
<p>We'll see how they do in the morning, planning the regular 3.1.</p>
<p>Can hardly wait - supposed to be 61F for the low!  So excited to finally have low temps and low humidity!!!</p>
<p> </p>
<p>My Saturday post hasn't gone through yet, I guess because I added a pic.  Will check on it later.</p>

 

[OrangeMat]

<p>I am not running tomorrow.</p>
<p>I am not running tomorrow.</p>
<p>I am not running tomorrow.</p>
<p> </p>
<p>Only 97 more times on the blackboard and I should be good to go.</p>
<p> </p>
<p>{{{KS foot}}}</p>
<p>{{{Laura's knee}}}</p>
<p>{{{everyone else's sore bits}}}</p>

 

[tomwhite]

<p>....OM is A Machine////.............pretty hardcore mileage there,</p>
<p>and</p>
<p>I'm SURE you told The Newbie to Stretch Out afterwards....</p>
<p> </p>
<p>have found</p>
<p>if I cramp due to Active Actions</p>
<p>I can use Passive Stretching (standing hamstring and quad stretch)</p>
<p> to fix it,</p>
<p>therefore,</p>
<p>if I cramp due to Passive Actions</p>
<p>(like sitting in a chair)</p>
<p>would Active Stretching (up/down dog) fix it??</p>
<p> </p>
<p>lemme know what you think.</p>
<p> </p>
<p>======</p>
<p> </p>
<p>....just shot the U-Tube.......pretty amateur stuff</p>
<p>but maybe it'll save some poor crip a few months of what I had to figure out....</p>
<p> </p>
<p>and, of course, my FRIED computer wouldn't upload it</p>
<p>so I have no idea when my buddy will post it.....</p>
<p> </p>
<p> </p>
<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
<div>
<p> ...''I'm ready for my close-up now Mr DeMille......''</p>
<p> </p>
<p><img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
</div>
</div>

 

[Paul]

<p>Good evening all.</p>
<p> </p>
<p>I had an excellent race this morning. La Grande Classique Paris-Versailles. From the Eiffel Tower to the Palace at Versailles in 1:19:02. I'll post an RR when I get back.</p>
<p> </p>
<p>Paul</p>

 

[Hemerocallus]

<p>Ouch, KS!  Do make sure nothing's broken or dislocated.</p>
<p> </p>
<p>SS, reminds me of my current screen-saver "Run, Get Dirty, Rinse, Repeat" <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>
<p> </p>
<p>Nice runs all around.</p>
<p> </p>
<p>{{{{Laura's aches}}}}</p>
<p> </p>
<p>7.7 EZPZ miles of rolling double-track.  Used the metatarsal pads in the Cascadias. Tired after, but nothing hurt.</p>
<p> </p>
<p>Taper time is here!</p>

 

[Labduck]

<p><strong>ksrunr</strong>, very sorry to hear about the foot sprain.  I hope it gets better very soon and without any complications.</p>
<p>I am really looking forward to <strong>Paul's</strong> report!  I can only imagine what that race would be like.</p>
<p>I love taper time <strong>Heme</strong>.  It's my favorite part of running:  I can be lazy and call it something other than laziness. <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p><strong>Weekly thread participants, please post your actuals for last week so I can tally 'em up!</strong></p>

 

[Opie]

<p>Sorry Lab, I'm headed over to the weeekly now.  Been out on the soccer fields with DS.</p>