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Discussion Starter · #1 ·
Wake up, everyone!<br><br>
0605<br>
55 F <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br>
5 easy miles, 2 barefoot
 

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traffic seems to be dwindling out on this board. bummer - I like this board better than CR (format wise and features it offers).<br><br>
I haven't run yet today but will get in a TM run after work tonight. I'm getting nervous/apprehensive about the 10K on Saturday. My running has been so poor lately.
 

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Discussion Starter · #3 ·
The recent down time has not helped. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br><br>
Tammy, what's your goal for the 10K?
 

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Don't stop posting here. I like this board too! I haven't posted today as I haven't run yet. Won't till tonight and probably just 6 easy miles as it is extremely hot and humid again today. Start my Disney marathon training officially next Monday.<br><br>
ksrunr
 

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I've never run a 10K before and I've joked around a bit with Karl about beating him because he's also running his first 10K this Saturday and we run pretty much the same pace and have both started incorporating a bit of speedwork into our training. So, really my goal is just to beat Karl! LOL. I run about a 26-27 min 5K, so if I can stay under an hour on the 10K I'll be happy with that. I ran a 12K last month in 1:03, but John tells me it was really only 7.15, instead of a true 12K (7.45 miles), but the last couple miles were a good downhill so I got quite a speed on that part. This course is described as "challenging and hilly" - so I really have no idea what to expect. I'd still like to stay under 1 hour though.
 

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and I just filled out my registration for the Half Marathon I'm doing on October 21st. Cost $50 and it's only $55 to run the full. Seems silly to not just fork over the extra $5 for a full, but I would die running a full. No where near being ready for that. bummer though because that's such a good deal on a full marathon.
 

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Hamst...Tamster!<br><br>
Not to worry. This place is established and will pick up once the inevitable happens with active.<br><br>
Tri practice tempo day for me. My biking has been pretty nonexistent what with emphasizing training for a marathon, and my bike being repaired. But a sprint on Sunday kind of dictates I check the bike for shifting, and any other kinks. Running calls for speed or tempo, so....<br><br>
13M bike at 20 mph (HR 163)<br>
1:01 transition (pull front wheel, bike in car, wheel in car, shoes off, shoes on, helmet off, gloves off, bike shirt off, GO!)<br>
2.5M run 19:11 so 7:40 pace (HR 171)<br><br>
All set for Sun. Goals are sub 9m swim (1/4M), 20+ mph bike, 21:45 5k).<br>
An hour of tempo for running training.<br><br>
Crai<br>
g
 

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Haven't been posting here lately as the place has been hacked several times in the last week and I've been out of the office a lot in the last few days. I do like the setup of this board and will continue to post, hopefully they'll do what has to be done to beef up security.<br><br>
I will be doing my usual Thursday PMTM run later this afternoon, no intervals today <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> as I have a 5K race on Saturday <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">.
 

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hey johnny - I'll be there about 5:45. Is that too late for you?
 

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I'll probably be there between 2 & 3 and then pickup Mrs Johnny at work. She's been able to stay at work longer and longer, but is still not cleared to drive.<br><br>
Do you want to ride over to Talent together on Sat? I'm aiming to get there around 7:15, pickup the #, and then warm up by running the 5K course. I can pick you up at the applebees/shari's/elmers lot if you wish.
 

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I need to get to the race registration early too since I haven't registered yet. So I assume that you are planning on sticking around then til the 10K is over? If so, then hitching a ride would be great. I need to leave shortly after I get done because DS has his soccer game at 10:00. I'll probably still be a little late, but would like to see most of it. So, if you don't mind leaving by about 9:30 then we can ride together. If you think you are going to want to stick around longer incase they are doing door prizes and that kind of stuff, then I should probably just drive solo. you can give me a call on my cell if you want.
 

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oh how appropo . . . . you are a 5K runner, running a 5K and I'm a 10K runner, running a 10 K . . . .
 

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Just a quick hello to all. No run for me today. Or tomorrow. Supposed to do a 10k on Sat. if I can shake some minor aches and pains.
 

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Good to see things back in order around here. Easy run of 6 miles or so on tap for just before nightfall. Starting to get a little sproink back, finally, as the temperatures have cooled slightly. Should see some better running weather in the next couple of weeks. Looking forward to the weekend runs and a little more distance. Saturday is a long run with a group of locals training for various fall marathons, and Sunday is a track club social outing to Cades Cove, one of my very favorite destinations in the Smoky Mtns.<br><br>
Good luck to all the weekend racers.....tammy, johnny, pro, hoovie, and anybody else that will be lacing them up tight.
 

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Discussion Starter · #15 ·
Tammy, you ran the ~12K at 8:27 to 8:49/mi (depending on the distance), and your 5K times predict a 53:40 to 55:40 10K (8:37 to 8:57/mi pace). You have quite a bit of cushion to run sub-60!<br><br>
Why not start at the slow end of that range (~9:00/mi) and push it if you're feeling good? You may surprise yourself!<br><br>
Good luck. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute">
 

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hey hoovie's running a 10K also! YAY! I hope you are feeling well enough to do it Cheryl. But if not, then skip it and save yourself for the Montana Half coming up!<br><br>
Millbot: will you be my coach?! You make it sound so . . . so . . . . do-able! From what I remember of this course last year (I ran the 5K), the first 5K is flat and shortly after the turn-around on the 5K is where the 10k'ers go off in a different direction, so if there is some challenging hills, then it must be on that part of the course.
 

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What happened I missed it. Haven't been on since last Sunday.<br><br>
I have been moving my DD from one apartment to another since last Thursday. I did get in a long run on Sunday but nothing since just too exhausted.<br>
I did finally get out this afternoon for 4 in 40:00. It felt so nice.<br>
peace
 

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You will do a 55 or better Tamalina! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> And you will beat Karl too, I predict.<br><br>
I'm not running until tonight, but just saying hi.<br><br>
20 miler on Saturday. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Discussion Starter · #19 ·
Coach? I dunno about that, but I think the following is <i>very</i> doable based on what you have said:<br><br>
Mile 1 - 9:00<br>
Mile 2 - 8:50<br>
Mile 3 - 8:50 - should feel comfortable to this point<br>
Mile 4 - 9:15 - assume killer hills in miles 4 & 5: short strides, quick turnover!<br>
Mile 5 - 9:15 - stay strong!<br>
Mile 6 - 8:35 - what goes up must come down<br>
The rest - 1:52 (8:30 pace) - finish strong!<br><br>
Total time = 55:37, 8:56 average pace. You can do it, Tammy!<br><br>
Edit: According to coach Ilene, I'm not completely clueless. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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well I'll do my best to prove you both right. The breakdown in times like that certainly seems like I can do that. My own confidence in my running ability is just not good right now. But come race day, and the added incentive of trying to beat Karl, things might pan out better than I anticipate! Not to mention John will be there as I come through that final stretch, and he yells at me to go faster. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_salut.gif" style="border:0px solid;" title="salute">
 
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