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Good morning all. An easy three miler for me on the treadmill in 26:56. Now I have to get the kids up and out the door and get my act together as well. I actually can't be late this morning. We'll see how that goes.<br><br>
Good ones, all.
 

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Morning Ellen.<br><br>
Nice job on your early AM 3.<br><br>
Did a little recovery run yesterday, as my legs felt tight after Tuesday's intervals. 3.82 with one of the guys I work with in just about 31 minutes. Just wondering how many of you stop your watch at lights? I didn't yesterday even though we were held up by 2 or 3. Then weight trained and did yoga later on.<br><br>
60 minute negative split on tap for today so probably about 7 miles or there-abouts.<br><br>
Have a great day, everyone!
 

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Ellen: nice job on your three<br><br>
Liz: nice run yesterday<br><br>
I am heading out for a AM swim and then up into the bluffs and trails later today for 4 hours... I am pissed there is still snow up there... but I need to get my trail time in now... plus we are suppossed to get 1-3 inches more today <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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We are due for a ligth dusting, and that is down from the 2-4" they predicted earlier this week. Thank goodness, hopefully it goes the same for you Rich. I'm not sure how many days, but I hear Sunday for us is going to be mid-40s so maybe my April 1st meet won't have to be cancelled.<br><br>
If I feel decent after school I'll do a recovery run, if not, then I guess not.
 

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Ellen--I don't know how you do it with little ones!<br><br>
Liz--most of my routes don't have lights, but sometimes I do have to stop for cross traffic. I used to hit the lap button but found that those stops weren't that long and on a long run didn't really matter. Yesterday's ride, however, it did matter. I started my garmin att he start of our ride, hit the lap button at our turn around, and came up with an average of 14.1mph. Son's bike computer only records while in motion, and his showed an average of 15.2mph.<br><br>
Richard--4hrs on the trails sounds like fun!<br><br>
Fishbowl for me. 2000 steady in 49:38.
 

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Good morning. No run today, but I thought to post early today. I've been running at night and by the time I get to the post it seems like I am last. Not today. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I am so looking forward to a break from winter! This afternoon I fly to Atlanta to attend a conference Fri-Sat. Not much time for running this weekend but I am entered in the ING Georgia marathon, which I'll use as a long training run. I hear the course is hilly, which suits great for Boston prep. If anything, I might do a fast finish but I'll be okay if I run entirely easy (3:25-3:35).<br><br>
There was quite a bit of chat yesterday about the individual's purpose to running, and the quantity vs. quality topic. I'd like to add that it's not always a simple, nor such a cut-and-dry answer.<br><br>
To Tonya, it's my opinion that an all-or-nothing approach is a recipe for disappointment. There are times for quality workouts and there are times for easy workouts, both in the same week and also varied by phases.<br><br>
I look forward to when you receive some direction on how to train. You have vast potential. I hope you do get together with a coach that helps to best develop your given ability.<br><br>
Most programs use a phased approach, with blocks of 4-6 weeks (phases) with a different emphasis in each. I.e. a phase of base-build, phase of strength (hills or interval), phase of threshold development, and a final phase of sharpening before the goal race. The order of phases may differ between coaches, but the central idea is to change the training stimulus every so often in order to increase gains. It's been said that one does not realize the benefit of a new training stimulus until about 3-4 weeks later.<br><br>
Another concept that I hope you grasp soon is the pace of the easy or recovery run. It may be counter-intuitive to you to run slower, but I'll go out on the limb and say that you are limiting your development by running the same pace everyday. There is a physiological development occurring at the cellular level that's missing from your training by not doing some slower runs.<br><br>
If nothing else, easier run days allow for faster quality days. Races included.<br><br>
Sorry for the rant. I really miss posting here earlier in the day, but I do read here each day. I see how much potential everyone has here and the work ethic displayed here is amazing.<br><br>
Have great day, all.
 

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We had some pretty nice discussion yesterday. Sorry I kind of missed teh end of it.<br>
As far as the in it for enjoyment or to win question, since my genetic limitations won't really allow me to win anything more than really small local races where the good runners don't show up, I can't really aspire to do any more than my best. However- even though I love running for the enjoyment of it, that's not going to stop me from trying to max out my genetic abilities...<br>
Oh yeah- and I agree with Flounder on the definition of Junk Miles- he said said it a lot more succintly than me.<br><br>
Ellen- nice easy running.<br>
Liz- sounds like a good workout planned.<br>
Richard- hope the swimming goes well.<br>
Don't get down on yourself too much Alex. Some days you just don't have it and on the rare occasion where those days occur on a speed work day, it's not going to be pretty. Your training will come through when you need it, just be glad you didn't have a day like that on a race day. Oh yeah, and you're probably right about the lifestyle issues. Make sure you be a good boy about that... (said the man who was too lazy to cook last night and went to McDonalds right before staying up too late and watching the Buckeyes play in the NIT)<br>
Nice swimming 4BM<br><br>
Last night was 5 Rivers Running group again for me. The attendance was a little lower this week so coach had me running with the big boys again. This time he had me doing something I'm even worse at- 400's and 200's basically, but I held my own for all but a few sets.<br>
I've been having doubts about whether working with the group is counterproductive to my long-term goals, but I never really push my upper-end speeds when I'm alone, so it's probably good for me.<br>
The schedule is calling for just 8 tonight. Not sure what I'll do with all the extra time.<br><br><br>
Snuck in on me there Roots. Good luck in Georgia this weekend. I know you're not going all out- but don't be afraid to drop it if things are going south. Don't want to risk your Boston performance by gutting it out this weekend. And I agree on your assessment- but also completely sympathize with Tonya on that. I think most runners have a similar OCDish tendancy to their running. It gets to the point where you feel like you're just being a slacker when you run less or slower- even though there's a legitimate purpose to it.
 

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Like Alex, we're supposed to get a light dusting of snow here. But it's looking like it will be RAIN for the Shamrock Shuffle on Sunday, not snow. But hopefully that rain will hold off until after the race is complete, we'll see.
 

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Oops, forgot to say that last night I ran 16.45 miles in 2:10.<br><br>
Also, I wanted to thank you, <b>roots</b>, for your input on my training. I think most of you are right about parts of the effects of training using certain methods, I'm just too damned stubborn to change the way I've been running because it's always worked for me. I guess if I want to become <i>better</i>, that would be a reason to change it a bit. Okay, I'll cede. I might start running my easy runs at a slower pace, maybe starting today.
 

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So, I missed the exciting thread yesterday as well as my run. I had my own excitement since my flight was cancelled. I got lucky and it worked out OK.<br><br>
Anyway, group "run" tonight - heard it's a 5 miler. I may do a few preemptive easy miles during the day so I won't feel the need to double after the group run, as I did last week.<br><br>
I've always been a quality over quanity guy. I never ran more than 3-4 times per week and could always run a sub20min 5k. I found that I could do OK upto a 10miler on that if I included a long run. So, I would do 3 key workouts - long(ish) run, intervals and tempo and/or progression run. I decided to take a different approach to improve my HM performance, i.e. add more easy runs. Seemed to work and it improved my 5k performance. I still have a BIG problem with recovery runs. My McMillan race times are close for 5k to HM.<br><br>
I try to generally follow a makeshift training plan, based on a Hal Higdon program, but will shift my quality weekday workouts around based on how I feel. For example; I'd rather hold off on intervals and do them well rather than suffer through it and feel like ass the next day or two - mentally and physically (being no spring chicken). I forced my way through some fast 400s last week (just because they were on the schedule) and it was a bad idea.<br><br>
I can't believe the race is on Sunday... I feel totally unprepared!<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> Oh well. Light snow or light rain is fine with me. I just hope the wind is not howling down Jackson...
 

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I feel unprepared too, don't worry. We'll both be coming in late. I agree with you on the wind down Jackson. I've only been to Chicago once, and was walking down that road sightseeing when it <i>was</i> howling. Jeesh.
 

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Good morning all, and great job by those who've gotten out there and put the work in already.<img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br><br>
I'm working from the home office in Fairfax today, biding my time until my 2:40pm doctor's appointment. I'll just have to see what happens with that; I'm really not sure what he's going to say. But at this point I am resigned to one of two eventual outcomes -- 1) no Boston or 2) OK for Boston, but with significantly reduced expectations. The obvious big questions are what the diagnosis is and how much rest/rehab are required.<br><br>
I'll surely be back later this afternoon or evening, to report on what I've learned...have a great day everyone.
 

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Hey there....<br><br><br>
Nice job Ellen.<br><br>
Liz - hope your negative goes well.<br><br>
Richard - Sounds like a fun day ahead.<br><br>
Alex - Either way, enjoy.<br><br>
4boys - How ya feeling? Hard to swim while congested.<br><br>
Roots - Even at my level, or maybe especially, I constantly have to relearn the importance of easy hard etc. I started getting carried away with myself which I believe has led to my body rebelling the past few days.<br><br>
Mailbox - Yes, what will you do with all that extra time? A single digit run? How did that happen?<br><br>
Tonya - Man, I think you'd soar with a more structured program but it also begs the question that's come up the last few days about why you run. You could continue to amaze doing things the way you do or, you could AMAZE! Both good! IMHO<br><br>
RunAsics - You'll do great.<br><br>
Light snow here last night. Amazing. Cold this morning. Feel better today and will try 5. See ya later.
 

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Getting busy around here this morning.<br><br>
Hawk-- I hope all goes well at the doctor.<br><br>
Tonya-- I am not doing so well in the NCAA deal. The upsets really tore my bracket apart. Maybe I can still get 3 of 4 teams in the final four.<br><br>
Alex, Richard, Nirvana, RunAsics and anyone else dealing with snow... I hope it goes away permanently. It is currently snowing here. It is great if you are skiing. I changed my speed workout from today to yesterday as per the forecast. So who knows what the weather will be like in the afternoon. I have 3 scheduled for later. We shall see how that goes.<br><br>
Have a great morning everyone. I wonder how all the shamrock shuffle runners will do? I sure you will all do well.
 

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Hello everyone!<br><br>
Yesterday was a blast at the <b>Brooks Headquarters</b> in Seattle...it's kind of like Disneyland for runners - lots of color and energy - the whole company fits on one floor of an ordinary office complex building - pretty amazing! Got the tour, did the interview, ran around for awhile, struck some rico suave poses (jk), and even <b>talked about you guys</b>! They were lots of fun. It was a great experience - I think I need to put in an application to work for them!!!<br><br>
AND...I got <b>free stuff</b>:<br>
- a pair of Brooks Trance 7 ($135 retail)<br>
- a Brooks ID Jacket ($55)<br>
- a Brooks ID running cap ($20)<br>
- Brooks shorts ($40)<br>
- and of course the pimp daddy hotel room!<br><br>
Today, I'll be driving the <b>Tacoma City Marathon</b> route since I'm in the area - I'll be running it May 10th...and then driving home to see <b>LOOMIS</b> who lost his manhood today...yikes!
 

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As a follow up to some of the late posts from yesterday:<br><br>
I agree that winning (or in my case, beating most of the field) is usually a goal of mine. I, at the least, usually demand a PR or near PR performance from EVERY race I do. I think that's part of the problem, and part of what led to my being injured. It's also what led me to wanting to try and run Ultras more regularly, since those events are more about the actual completion of the event, not the finishing time.<br><br>
However, I DO worry that even if I started running Ultras regularly, I'd start to demand PR's out of myself in those too. But for now, I'm definitely liking the idea of running an event for the fun of it, not for the time aspects.<br><br>
So, although I DO want to run well in the Shamrock Shuffle, I know that I'm not in PR shape, and at this point that's pretty disappointing. I'm trying to get my mind wrapped around the fact that I may come in full <i>minutes</i> behind my PR from last year. It will be hard to not pout if I come in 33 minutes or so, but oh well.
 

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Nirvana: a cool aspect about running Ultras <span style="text-decoration:underline;"><i><b>to me</b></i></span> will be... Yes I always want to perfom my best!!! but instead of maybe always setting a PR... maybe you try a harder ultra? more technical, 50 miles, night time ultra, 100k, 100 mile etc...<br><br>
So it is really you against yourself still...just in a different way.
 

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Wise words Roots -<br><br>
I would just add: The best thing you can do for your body sometimes is skip that quality workout or long work out. Let us never forget that you become better by stressing your body and then letting it recover. Recovery is when you build muscle and actually increase performance - If you are not letting your body recover enough to build performance your next quality workout may be worse than useless - it may be counter productive. (By the way I am preaching to Flounder as much as I am to anyone else)<br><br>
 
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