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<p>It is usually but not this week.</p>
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<p>After last nights bike TT I decided that I would just go for a good ride this morning so MrsG and I did the Stag loop in about 90 mins. Nice ride indeed.</p>
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<p>To carry on with the mix my lunchtime run turned into Intervals around my normal 6.5 mile loop</p>
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<p>km reps as it happens with floating recoveries. Delighted to report reps at 5.40mile pace and recoveries at 7.20 mile pace. These sessions hurt and today reminded me of that.</p>
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<p>You forget about day to day problems like traffic, trains and people. Hopefully in a race this will be much smoother.</p>
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<p>Hard to believe it has been a year now since I was allowed to start light running again.</p>
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<p>July last year saw 10 miles of running with August having 63. This year I have done around 200 miles in July including speedwork. Patience is finally being rewarded.</p>
<p> </p>
<p>Have a great day</p>
<p> </p>
<p>G</p>
 

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<p>Super Gobi!  You're cookin' out there!  Your patience is paying off ...</p>
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<p>As for me, yesterday and today have been huge confidence boosters.  Yesterday I did that 10 mile run with 4 at tempo.  So I was planning to run slow and short this morning figuring I'd need some recovery.  But the legs wanted to scoot along this morning.  So 6.5 miles with the last 5.5 miles all well under 9 min/mile pace.  8:56 overall pace.</p>
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<p>I had planned on this being a cutback week.  But nope.  It's looking to be another high 40's, maybe 50 mile week and feeling good too.</p>
<p> </p>
<p>Bill</p>
 

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<p>I feel so lazy to post right after Gobi since I am resting my wings today. Sleeping two extra hours in the morning felt heavenly.</p>
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<p>Gobi, great to see you are coming back so well. Those are fast paces today!</p>
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<p>Good luck to the relay folks!!!! Have fun!!!</p>
 

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<p>Hip improved, but more rest and foam roller required.</p>
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<p>I have been doing crunches of the morning to keep from feeling like a slug.</p>
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<p>You've had an impressive recovery year, Gobi.</p>
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<p>Speaking of maniacs, Pie sent me a book on the Barkley Marathons that was quite enjoyable.</p>
<p>One of the characters, Carl Laniak, popped up in a link on an email from the NC crazies.</p>
<p>Carl gumped it across GA recently and wrote <a href="http://carlspacificride.blogspot.com/2010/07/i-want-be-southern-highlander-when-i.html" target="_blank">an interesting report.</a></p>
<p> </p>
<p>jjj</p>
 

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<p>A great recovery Gobi.  I still think the forum record for patience and perseverence goes to Rip however.  How long did we watch the guy patiently work the TM, and now look at how well he races.  I love seeing someone with quiet determination like that making a comeback.</p>
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<p>Riley, I think you are right about that sun situation and I am sorry about your dad having that.  During college I worked for 4 years in the summers as a lifeguard in Harriman Park near Bear Mountain, NY.  When we showed up the first day to get our equipment they offered us a choice of a safari helmet or a baseball cap.  Of course we were all 18 years old and were not going to be seen "uncool" in a safari helmet, so we all wore the cap and sat on that chair from 10 a.m. to 6 p.m. when the beach closed and took all that sun to the tops of the ears.  I wish I had one of those safari helmets now!</p>
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<p>2.7 recovery today, a bit sproinkier than I had expected (9:08's) but it is cool here at 77 degrees.  Spareribs</p>
 

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<p>My work situation continues to wreak havoc on my fitness training.  Wednesday I got home from work at 10:35 and last night it was 10:45.  Argh.  But the weekend is coming and the weather is supposed to be lovely, so I'm looking forward to taking advantage of my time off.</p>
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<p>Ribs, I was a lifeguard in the Peekskill NY area during my last year of HS and first year of college, and I've had a few skin cancer things removed too, but thankfully nothing on my ears.  I'm most nervous about anything on my face, especially my nose.  The most serious ones I've had have been located on my upper back and on both hands -- both are areas that are difficult to keep sunblock on in the appropriate concentration.  Of course at the time the initial damage was done, I was using baby oil instead of sunblock!  I'm sure a number of my laugh lines are due to those wonderful summers sitting pool-side.  And I met my first husband at that pool too, so lots of good came out of the experience besides a good tan and lots of blond highlights in my hair.</p>
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<p>This weekend DH and I are going to see the King Tut exhibit in NYC and I'm really excited about that, plus of course lots of time outside running and walking and time at the gym doing yoga and spinning.  It's all good.</p>
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<p>Gobi, I'm mightily impressed!  In my next life I want to come back with your energy level.</p>
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<p>Enjoy your day, everyone.</p>
<p>Susan</p>
<p> </p>
 

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<p>Hang in there Susan. Just remember that fitness is merely a means to an end (i.e. feeling happy in your life), so try not to let that get the better of you. I've known many people who were fit but quite unhappy (myself included, once upon a time). That's why I always say to breathe, because if nothing else, it will give you a moment to pause and regroup with the proper perspective. Life shouldn't be so hard, ya know?</p>
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<p>That said, I haven't gotten out to run yet today. And while I may not be getting better at getting out the door to run, I <em>am</em> getting better at not beating myself up for it. :) Progress, however it comes, I'll take it!</p>
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<p>I did, however, sign up for VRAA finally. So there ya go, hally, another vote for a masters team. <img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" title=""></p>
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<p>Excellent progress (and patience) on your recovery, Gobi! Definitely a role model for many of us. It really is all about perspective...</p>
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<p>OK, enough talking, and on with the running! Enjoy the day, all.</p>
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<p>Originally Posted by <strong>riley0003</strong> <a href="/forum/thread/69175/tempo-thursday-29th-july-2010#post_1927863"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a></p>
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<p>This weekend DH and I are going to see the King Tut exhibit in NYC and I'm really excited about that.</p>
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</div>
<p><br>
Susan, you're going to really enjoy the King Tut exhibit.  One of my fondest childhood memory was when my (maternal) grandmother took me to the King Tut exhibit in Toledo, Ohio.  I think I was probably about 10 years old or so.  I was awestruck.  I still remember all the gold and jewelry, the artifacts, and of course the mummy cases.</p>
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<p>My grandmother died suddenly a couple of years later but I'll never forget her because of this one trip.</p>
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<p>OrangeMat, I for one am working on sharing more of the sentiments that you just expressed.  Life IS too short.</p>
<p> </p>
<p>Bill</p>
 

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<p>........All dressed Up and NoWhere to Go......</p>
<p> </p>
<p>....me, the HandWeights, and FoldingCane drove out to the Y</p>
<p>this morning....</p>
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<p>Right Quad said ''SURPRISE!!!!!!  Now Get Back in The Car''</p>
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<p>.........so I did</p>
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<p>.....................20 min xbike Standing......</p>
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<p>.........................good running guys........</p>
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<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">
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<p> ...it's a Good Thing</p>
<p>I'm a Calm and EasyGoing Type of Guy..</p>
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<p> </p>
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<p>WAIT A MINUTE/////</p>
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<p>.......I was thinking of Millbott.........</p>
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</div>
<p><img alt="" src="http://files.kickrunners.com/smilies/mad.gif" style="width:16px;height:16px;" title=""></p>
 

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<p>patience is key.</p>
<p> </p>
<p>struggled through 8 hilly miles today in the same time i breezed through 10 miles yesterday.  nearly 10min/mi pace today, including (gasp) two walking breaks.  what a difference 15 degrees makes!</p>
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<p>legs are dead.  drove to work instead of bicycling.  rethinking original plan for 70mi this week.</p>
 

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<p>It came to me while I was out at the park: <strong>p</strong>atience, <strong>p</strong>ersistence <em>and</em> <strong>p</strong>erspective. The three Ps. Sort of like yoga has the three A's: <strong>a</strong>lignment, <strong>a</strong>ction and <strong>a</strong>ttitude. Plus it's always good when there's alliteration.</p>
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<p>5.5 miles in the park, minding my P's and A's. Mostly overcast, breezeless and 86F. Ah, summer in New Jersey. Or as Governor Kean used to say it, <a href="http://www.youtube.com/watch?v=6yUsnESf3Ug&feature=related" target="_blank">puhfect together</a>.</p>
 

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<p>10.7 miles of steady running. I don't remember the last time I had such consistent pacing on a run.</p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:31</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:18</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:23</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:26</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:22</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:23</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:23</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:24</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:23</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:37 (back up the hill to home)</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8:30 last .7 mile</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;">Kinda fun when it works out that way; 8:25 was the overall average. Legs feel much better today, but my uphill legs recovered faster than my downhill legs, that's for sure.</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'm always impressed by the patience shown by some of the masters here. But I also notice the most patient types seem to be the menfolk. Millbot, Rip, Gobi, Labduck... I'm sure there's more. You guys are all very impressive in that respect (and more respects, I'm sure!).</div>
 

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<p>Great job Gobi on the comeback.</p>
<p> </p>
<p>Ah, the good old days of 4 hours on the stairmaster.  When I did a 28 hour week, I knew it was time to get a faster stairmaster!!</p>
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<p>After my solid year of running about 2500 miles with minimal days off I blew a right tire this past weekend and am looking at a stint on the disabled list.  After a hard hour on the eliptical tuesday and an hour on the recumbant bike yesterday, my whole body is wrecked so I took today off.  It sure would be fun to run as fast as the eliptical said I was doing.  The second half hour I did 6 miles in 29 minutes with a 4:08 last mile. </p>
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<p>My massage therapist has been in New Guinea the last two or three weeks so I won't get in to see her until next wednesday.  I know something in my back or hips is causing all the problems.  I have already signed up for the Parkersburg Half Marathon so I need to be back running in about 2.5 weeks to be able to run it. If not, it will be a nice mini-vacation watching all the other runners.  In the past, I have been able to ride my bike along and watch the leaders run at some races and will do that if I am not able to run.</p>
 

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<p>Bummer about the blown 'tire' rip, but how in the heck can you make the elliptical go so fast?  When I go 180 steps/min (same as my running cadence), I only go about 2/3rds of the distance I would if running.</p>
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<p>I wrangled six of our relay members today to and around the Portland airport, and saw them safely off to Central Oregon.  I was very sad that I could not go with them and had to go back to work instead. Okay, it was worse than sad, it totally sucked!</p>
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<p>5 miles this evening, with four 1/2 mile fartleks at 6:30/mi pace thrown in for good measure.  7:21/mi total pace.  Then a one mile cool down barefoot.</p>
 

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<p>It does suck, <strong>Lab</strong>, but we'll get our turn next month.</p>
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<p>I remember seeing the King Tut exhibit as a teenager. I thought it was a once in the life time event, but it looks like I'll get a chance to share it with my son.</p>
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<p>8 miles with 8x400 last night, 5 miles with my beginners and beginner graduates today.</p>
 
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