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<p>Morning...</p>
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<p>BBS - Who's this hey guy?  Enjoy the rest and the carbs!</p>
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<p>This'll be the the first week I'll get in 5 workouts. Cool.  Last day of r5w3.  Up it on Tuesday. I hope.</p>
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<p>Have a great Sunday</p>
 

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<p>Morning Kevin.  Enjoy your Sunday routine.</p>
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<p>I added a couple of hills today.  Have been running a loop that is the flatest possible.  Not too bad. </p>
 

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<p><strong>BBS</strong> & <strong>Kevin</strong> -- Rest up. </p>
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<p><strong>Dan</strong> -- So good to see you getting out regularly.  And hills?  Right on!</p>
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<p><strong>Me</strong> -- Bad night's sleep.  Hot and dry here today.  Got out for 14 in the 85-degree weather, with lots of drink breaks.  Finished two more miles at home on the 'mill.  Drank about a half gallon during the run, but still managed to lose nearly five pounds. </p>
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<p>80 miles for the week.  Achilles are letting me know they're tender, but still holding</p>
 

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<p><a href="http://sneakersister.com/2010/07/18/xterra-21k/" target="_blank">21k trail race</a> for me this morning at the ski slope. Ski slope = crazy hills like <strong>loopy</strong> usually runs. Finished with 1st in AG and somewhere in the middle of the pack - not too many racers in the 21k. Most ran the 10k. I loved it!! After these next two marathons I think I'm switching to trails.</p>
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<p><strong>chances</strong>, what are you doing for the achilles?? My left one isn't too happy with me for about a week now.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Jill</strong> <a href="/forum/thread/68917/sunday-sunday-sunday-july-18#post_1923524"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p><a href="http://sneakersister.com/2010/07/18/xterra-21k/" target="_blank">21k trail race</a> for me this morning at the ski slope. Ski slope = crazy hills like <strong>loopy</strong> usually runs. Finished with 1st in AG and somewhere in the middle of the pack - not too many racers in the 21k. Most ran the 10k. I loved it!! After these next two marathons I think I'm switching to trails.</p>
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<p><strong>chances</strong>, what are you doing for the achilles?? My left one isn't too happy with me for about a week now.</p>
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<p><br>
Hi, <strong>Jill.</strong>  And congrats on the AG win!  Here's what I've been doing:</p>
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<p>(1)  Orthotics and heel cups in my heavy training shoes.  Lighter shoes for racing only.</p>
<p>(2)  After every run, stretch both tendons.  Then apply ice directly to them for 10 minutes each.</p>
<p>(3)  Hot shower immediately after that.  Stretch 'em out again.</p>
<p>(4)  Self-massage on the tender areas several times daily to keep blood and nutrients flowing to them.</p>
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<p>A little pain at various times during the run has been standard.  As long as I'm pain free in the mornings, I'm happy.  Good luck!</p>
 

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<p>Hi all, nice running out there.<br><br>
Soccer day for me which means I ran close to 5 miles on a steamy turf field. I played well though and we won so it's all good. I drank about a quart of water during the game and slammed a 20 oz Gatorade after. It was hot, 95 & humid.<br><br>
Gotta go for now. Errands to run.</p>
 

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<p>Jill--nicely done!</p>
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<p>Early afternoon swim/bike workouts for me.  Swim went very well.  This was my first time swimming here since my near drowning several weeks ago.  No problems at all today!</p>
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<p>Bike went well also.  First loop went so well I decided to do a second.  Half way through a pop-up thunderstorm loomed in the distance.  Raced back to the van and just caught the edge of it.  32-ish miles.</p>
 
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