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Where's all those early birds?<br><br>
Recovery run after school...supposed to flurry this morning but up to 39* again so hopefully some more melting happens.<br><br>
G'day!<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Good luck with the weather Alex- this snow crap has got to stop.<br><br>
Nice little run yesterday. Took off to the country roads at an easy 150 bpm pace that started around 8:45 and ended up around 8:20 once I warmed up. I was having such a good time and feeling so good I didn't realize I got 14 in until I finished. A little more than I had planned to do, but I felt good last night, and I feel great this morning so I'll go with it.<br>
Looks like 10's on the menu for tonight.
 

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Hey Alex - Here's to continued thawing and warmer temps!<br><br>
Scheduled for 7 today. Up and at um in a bit. Think I'll beat the rain that's on it's way to us. See y'all in a while.
 

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Good morning all. Great running yesterday, Mailbox. Hope some snow melts for you, Alex.<br><br>
Did 59 minutes on the trails this morning. Was pretty dark when I started, but lightened up fairly quickly. I did bring my headlamp, but it was not too much help since the batteries were apparently low... oops...<br><br>
Edited to add: Sorry I missed you Dan, enjoy the run!
 

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Loopy - Thanks. Nice morning outing batteries or not<br><br>
Mailbox - Felt good then, feels good now; nice!
 

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Loopy, nice job on the trails -- I wish I had some nearby (walking distance). Mailbox, you're an early season machine. Keep it bup.<br><br>
Four more miles for me today. A better effort than yesterday. Sluggish start, but better perserverance today.<br><br>
Just over a week til spring.<br><br>
Good runs, all
 

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Morning! Off from work and school today so I slept till 8:30. Wow, so weird when I'm normally up between 5:15 and 6:00.<br><br>
Alex- Have a good recovery run; great workout yesterday by the way. Miles and 200s-- from one extreme of repeats to another, both equally painful.<br><br>
Mailbox- Great job on your 14. I love when that happens, you just feel so good that you cover more ground than expected.<br><br>
Dan- Enjoy your 7. Upping the mileage a bit? WOoHoo!<br><br>
Loopy- Way to go on the trail run.<br><br>
Tonya- That's some crazy elevation from yesterday! I'm jealous! Barely any hills on Long Island <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Great pace too!<br><br>
As for me, yesterday's cross training turned into a nice, easy 4 mile run since it was so beautiful out. I ran with one of the other grad assistants whose goal half marathon is pace is 9 minute miles and an undergrad student who runs his mileage at 6:40pace, so I knew we'd all find a happy medium. Wound up being 4 miles in 32:34 for an 8:07avg pace and we were chatting the whole time. I think my colleague is selling himself short with the 9 minute miles though.<br><br>
Heading out in a bit here for my run. Today calls for a 60 minute negative split run, starting at 30 seconds per mile slower than goal pace and the last mile being about 10 seconds faster than goal half marathon pace.<br><br>
Have great workouts today, everyone!
 

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Good morning all.<br><br>
Alex - was up and at it. Just had to go get a hearing and eye exam afterwards.<br><br>
In the spirit of VRAA #7 I decided to walk to the gym this morning to get a few extra points.<br><br>
1 mile to the pool<br>
500 meters swimming<br>
1 mile walk back<br><br><br>
Oh yeah two days away and the weather now is 40% chance of T-Storms and high wind advisory. Projected winds are at 20 MPH.
 

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Drive by posting -<br><br>
Slept in, but decided work could survive with me being a little late.<br><br>
12 miles ending with 20 minutes @ T pace - T-Pace was very slow, but yep that's my current T-Pace <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Good running to all -
 

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Flounder - Nice workout this morning. I like your philosophy "work could survive with me be a little late". <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Recovery day today. My quads are pretty much shot after those 800s last night. I almost bagged it after 6 but decided to take one for the team and did the full 8 prescribed in my training schedule. I'm glad I did else it'd be bugging me. For this session, I increased my recovery pace from 9:30-10mpm to 8:30mpm, rather than cutting the distance as I have for my 400s. Seemed to be OK but HR didn't quite drop back to Z2 for the last few.<br><br>
This evening, I'm checking out a new running club being organized by my local running store and a new tri oriented coaching team (same folks who I did that spin class with on Monday). A short run is planned for the 1st meeting, which suits me just fine.<br><br>
Looks like some good runs in or planned. Have a good one!
 

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Alex: enjoy your run later.. our snow is melting as well!!!! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Mailbox: nice work on the 14 and enjoy your 10 later.<br><br>
Loopy: nice work on the Am Trail run... I always wrap the head lamp around my hand.. so it is being shined at the trail with every step... works pretty slick.<br><br>
Dan: enjoy your 7!<br><br>
Baba: good job on the 4<br><br>
Liz: enjoy your run... negative splits.... I would have to start that workout walking...<br><br>
Dave: nice workon the pool and the walking to and back<br><br>
Flounder: good job on the 12<br><br>
Asics.. enjoy your recovery and way to push through yesterday.<br><br>
Me, I had to drag myself to the Y this morning was not motivated at all, Swam 2000 yards and did core and stretching. I will get a 12 mile trail run in later tonight..hoping to be on the trails I should say they could be a bit muddy for a full 12 might have to hit the pavemnet for a few miles as well.<br><br>
enjoy your day everyone... Oh yeah and Flounder I am starting and finishing at the nest tonight <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Hey Alex - FYI - I just mentally made the transition from jogger to runner - 7/3/08 is back on the calender.<br><br>
When is the 1st meet ????<br><br>
Could you e-mail me yours schedule with * by the "Important" meets.
 

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Hey all - beautiful day in Philly today. Definately an outside run.<br><br>
Gym at lunch, then 5 @ 5pm. Check in later......
 

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Hey everyone, I'm going to Walla Walla WA (my hometown) for the weekend, so I'll be running there later this evening...<b>I love running through the streets of my childhood!</b><br><br><b>Question/Observation:</b> I think I might have a problem. Take a look at my shoes below. My left foot must be striking at an angle, while my right foot must be striking at a decent heel to toe. Is this super bad? Is there something I can do about it? When I looked at my shoes, they kind of freaked me out! Maybe I just wore them too long, but that doesn't seem very normal to me. <b>I'd love to hear your thoughts about what I should do about this!</b><br><br><img alt="" src="http://a761.ac-images.myspacecdn.com/images01/23/l_eaa6a5af05ae3c988afa5f58c2540900.jpg" style="border:0px solid;">
 

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Good morning everyone. Looks like we have some good workouts for so early in the morning. The kids slept in and so did I and it was great. Just barely getting to do something of my own after getting the kids ready for the day and such. I have mile repeats at the track today. It is a short workout of only 2 mile repeats, but I might change that up. It is suppose to rain a little today and I hope it stays away so I can get my workout in.<br><br>
Brian-- Go somewhere that you can have your foot strike analyzed. If anything they will fit you for a different type of shoe to help correct any problem that might be there.<br><br>
Have a great morning everyone.
 

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After how many miles? It's clear that one foot pronates a bit more that the other. I have that problem but wear is on the forefoot where I toe off. I don't heel strike but rather land on my midfoot.<br><br>
You probably want someone at your running store to carefully watch your gait - maybe have it video taped. There are a lot of reasons why it may be occuring. Some correctable, some not.
 

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ok...oatmeal is here...but we're out of coffee!<br><br>
Kevin: Yeah, I did have my foot strike analyzed and they fitted me with the Trance! The thing is - I love these shoes! Hmmm.<br><br>
Apple: Enjoy the great weather...windy and rainy here - ugh!<br><br>
Richard: Wow, full day! Good job at getting the swim in!<br><br>
Asics: Cool deal about the running club! The more the merrier!<br><br>
Flounder: Great workout! "Slow" is undefinable!<br><br>
Dave: Good job on the extra points...fyi - I'll be on a VRAA team soon - beware!!!<br><br>
Liz: Sounds like a fun workout...I love the workouts where you can target specific miles/times<br><br>
Baba: Way to make it happen! That's all that matters!<br><br>
Loopy: Good job on the trails...have you seen the new Brooks Cascadia shoes - I think they look super cool!<br><br>
Dan: How'd the 7 go? Super rainy and windy here - glad I'm running later!<br><br>
Mailbox: Impressive as always. Great job<br><br>
Alex: I was up at 5:40, but my running partner called and canceled - so....MORE SLEEP FOR ME!<br><br>
Yesterday I ran late - so here's my report:<br><br><b>The Plan:<br>
1 mile warmup<br>
4x1 Cruise Interval Pace (8:06) with half mile recoveries<br>
cooldown<br></b><br>
The results:<br>
1 mile warmup: <b>10:13</b><br>
4x1 CI: <b>7:47</b> (4:56), <b>8:18</b> (5:02) <b>7:54</b> (4:53), <b>7:53</b> (4:42)<br>
cooldown: .65 miles at <b>10:10</b> pace<br><br><b>Total Miles: 7.65</b>
 

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Yeah, I was videotaped on a treadmill, and they went through my strike in slow-mo...but the Trance is the shoe they chose for me, that felt the best. I lost track of mileage on these bad boys, but I think I'm around 400-500 miles. Time for a replacement either way!
 

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Okay, Have to share something...<br><br>
I was reading the new Ultrarunning magazine... I came across the fastest Men in a 24 hour event and the fastest women in a 24 hour event... I saw two people listed that I run with every thursday.. one in the Female side and one on the Male side....
 
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