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<p>Morning all;</p>
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<p>I decided to drive to the gym as I got up late and felt ike crap. So, only 7 miles in hot humid conditions this morning.  Yesterday evening is was hotter than Hades at the track.  My legs were trashed at the start and more so at the end. </p>
 

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<p>Good morning,</p>
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<p>Computer issues this morning; not sure whats going on.</p>
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<p>RA - Nice workouts!</p>
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<p>Me - 23.7 mile bike ride this morning.  Nothing to exciting.</p>
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<p>Happy training everyone.</p>
 

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<p>RA- sounds  like a couple tuffies.  this heat is really</p>
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<p>Dave- nice ride</p>
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<p>I guess i'm gonna do another lack-luster easy 3 today.  I'm allready dreading my race this weekend.  The low is supposed to be around 80*, so it should be mid 80's by start time <sigh>.  I was gonna do a 5K next saturday also (its actually in my hometown, and was my PR from last year), but if the heat doesn't break I'm gonna ditch it.</p>
 

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<p>Morning...</p>
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<p>RA - All sounds sucky.  Here's to better days and weather.</p>
<p>Dave - Nice riding.</p>
<p>BBS - 80 for a low? Man that you know whats.  I suppose it's also crappy humidity.</p>
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<p>Going to go for another 30 minute run today.  Probably the next few at least.  Then I'll start inching my way up.  So nice to be transitioning to just running.  I feel like a runner again. </p>
 

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<p>Good morning all!</p>
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<p>Nice running RA -- rest up those legs...</p>
<p>Nice ride Dave.</p>
<p>BBS hope the heat is not too bad for you for the 5K.</p>
<p>Enjoy the run Dan -- congrats on your steady improvement.</p>
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<p>Yep, another 8 miles on the canal path for me. Some light rain, which felt good. Getting to know all the regulars on the canal path -- must say they are not the friendliest bunch. I get only about a 75% return rate on my good mornings/waves/head nods. Although I did finally get a smile from one stone-faced walker that I have been working on all week.</p>
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<p>BBS to answer your question, my next race is the Marine Corps Marathon, but I am not racing it -- I will be pacing my brother who is shooting for ~ four hours.</p>
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<p>MCM is on Halloween this year, so thinking about wearing a really obnoxious costume to embarrass my brother. <a class="bbcode_url" href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=kickrunners-20&location=http%3A%2F%2Fwww.amazon.com%2Fdp%2FB001GT4208%2F" rel="norewrite" target="_blank">Goat man</a>??? I would substitute just some prosthetic horns for the mask -- don't think I could breathe in that thing and I need to use my natural beard to full effect... :)</p>
 

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<p>Good morning everyone.  Rest day for me from running.  I am thinking about doing some core workout.  Then later going to snowbird ski resort to do some activities up there.  Have a good morning everyone.</p>
 

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Discussion Starter · #7 ·
<p>For some reason, whenever I added details on my track workout, HTML objects were inserted all over the place.  Let's try again:</p>
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<p>Workout was four 1200s.  I decided to do 3 due to the afore mentioned trashed legs (calves really tight) and the fact that it was sunny, 90F and humid.  I got talked into the 4th.  The results show the result of that decision: </p>
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<p><img alt="4" class="bbcode_smiley" src="smileys/4" title="4">.26</p>
<p><img alt="4" class="bbcode_smiley" src="smileys/4" title="4">.29</p>
<p><img alt="4" class="bbcode_smiley" src="smileys/4" title="4">.23</p>
<p><img alt="4" class="bbcode_smiley" src="smileys/4" title="4">.33.</p>
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<p>Supposed to the workout at 10k pace... d'oh!</p>
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<p><strong>kfuller</strong> - have fun on the slopes</p>
<p><strong>Loopy -</strong> 8 miles, again?  Nice work with the waves and smiles.  A buddy was going the same on our Sunday long run - some real sourpusses out there!</p>
<p><strong>Dan</strong> - Go Dan! Go Dan!</p>
<p><strong>BBS</strong> - beat that 5k down. 19.59 or don't bother telling us about it ;)</p>
<p><strong>Dave</strong> - nice excitement free ride</p>
 

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<p>Hopefully my last flyby...  Last day of the retreat.  Son1 and I snuck out for a ride this morning.  Gotta love those upstate NY hills.  NOT!!!  Legs were trashed from runniing hills Mon and Tues, then racing yesterday.  But, a good time was had.  Heading home in just a few.  Catch you on the flip side!</p>
 

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<p>4boys - Glad you had a great time despite the hills.</p>
<p>RA - Thanks.  You're instincts were right with the 3</p>
<p>Kevin - enjoy the rest.</p>
<p>Loopy - Good running.  Yeah, it's weird even here on the island.  Some folks just won't even acknowledge we're on the same planet when we pass on the road.</p>
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<p>Alright.  Thought I was running a really slow rhythmic pace and didn't look at the watch till the end.  Pace was near my easy pace before the thyroid hit the fan!  Tomorrow's a rest day so should be ok.</p>
 

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<p>Dan- Glad you are runing again too.  Yea, humidity here is usually around 80-83% at race time</p>
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<p>Loopy- I think you should dress up like your Avatar</p>
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<p>Kevin- enjoy the bunny slopes</p>
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<p>RA- pfft.. you won't be hearing from me then.  I have put that goal aside as not to dwell on it till we get some better weather.</p>
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<p>Brutal run today for just a 3 miler.  Decided to do mile 2 @ 5k pace, felt like I was churning at about 3K pace only to look down at the end of mile 2 and see 6:49 on my watch... Did a lil cooldown walk at the end, it felt like I had a heat blanket on or somethin.  Came home and hopped on the scales before I got in the shower and I lost over 5lbs on a 3 mile run.  This heat sucks.  I'm Moving to Idaho or Washington next summer and staying with <strong>Dan/Chances</strong></p>
 

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<p>Morning all,</p>
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<p>I was supposed to run this morning but when the alarm went off at 6:30, I knew that wasn't happening. Reset it for 7:30, and I'm glad I did because I feel much better now. I'm hoping to hit the lake trail after work instead. If it's raining that would be just fine with me versus this humidity. Weather.com seems to be teasing us, though. The hour by hour forecast for the day shows rain, rain, rain. Outside my window right now is bright sun.</p>
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<p>I had a solid track workout last night despite temps near 90 even at 8pm. 8x500 with a 300 rest between reps. Because of the heat I told myself to hold back a little and not even worry about whether I would be able to hit my normal interval pace, about 1:52 or so for a 500. Well, wouldn't you know it...I was between 1:50 and 1:53 on every one, and the 1:50 was my last one. I guess I just had it working last night. I didn't feel at all like I was laboring.</p>
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<p>RA - I'm sure my run will be at recovery pace later, too. Way to hang tough and get those 1200s in last night.</p>
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<p>Dave - nice easy ride</p>
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<p>BBS - sorry about the humidity. I feel your pain.</p>
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<p>Dan - way to go, runner guy. ;)</p>
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<p>kevin - have fun on the slopes</p>
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<p>loopy - I think you need to do Outer Banks in your pirate regalia</p>
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<p>4bm - sounds like you squeezed some great hill training in on your trip</p>
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<p>Hey, quick one before going to pick up little z-1 from football practice.    Nice runs & track work, all!    Still in rehab mode for hamstring, I slept in after going to White Sox game yesterday and got 85 minutes elliptical at lunch mostly easy with a few moderate segments.   Had the hamstring worked on yesterday - - - active release and graston stuff - - -  hopefully it helped.   Definitely an easy 4 mile run tomorrow am; I'll go crazy if I do one more in a row on the elliptical.</p>
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<p>Happy trails!</p>
 

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<p>Headed about an hour away to day to hang out with a good friend that I haven't seen for a year. The kid is a stud-4:14 miler last year and has been hitting 100+ mile weeks this summer. Needless to say, he was jogging along while I had one of my fastest long runs....under the high sun at about 2 in the afternoon too, so the last few miles I died off bad. ~12 total though, so I'm pleased, especially since a bulk of the middle miles were around 6:30ish. Hopefully I can carry paces like that in my training regularly toward the tail end of runs because I love doing progressive runs, and now that I'm done with my job I can put a lot more focus into training. Hopefully I can be between 60-75mpw for the next few months to have a breakout track season.</p>
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<p>Night everyone! The weekend is almost here!!!</p>
 
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