[vashondan]

<p>Morning...</p>
<p> </p>
<p> </p>
<p>Did two dump runs yesterday just to keep busy and boy does my body feel them.  A bit tired today but will at least do a walk if not more.</p>
<p> </p>
<p>Have a good one everybody.</p>

 

[kfuller]

<p>Dan-  you posted one minute ahead of me.  I guess I will post here then.</p>
<p> </p>
<p>Good Morning everyone.  Not sure what I will be doing today.  I will get some stretching in today and maybe a workout video.  Then I can't decide if I should just not run the rest of the year and start up again on January 1st or next monday.  Most likely going to wait until New Years though.  Enjoy the morning everyone.</p>

 

[CMJHawk86]

<p>Dump run?  That phrase usually doesn't conjure up pleasant memories for runners.  <img alt="icon_tongue.gif" src="http://files.kickrunners.com/smilies/icon_tongue.gif"></p>
<p> </p>
<p>I'm off work today. Woo-hoo! Flying to Oregon for the holidays tomorrow. Today will be consumed by chores, packing, and a nice long run. Well, as nice as it can be with 20 mph wind gusts. I'm thinking 14 today. I'll go in a little while, after breakfast digests, meanwhile I need to pay a couple of bills and get another load of laundry going.</p>
<p> </p>
<p>Happy running all and safe holiday travels to anyone on the move today.</p>

 

[zrun]

<p>Morning all, easy 4.75 in the Arboretum, roads were still kind of icy which helped me keep it slow.   My arms are still sore from pushups/dips on Tuesdays, serves me right for not doing it for so long.</p>
<p> </p>
<p>Dan - walking should help, enjoy.</p>
<p>Kfuller - enjoy the stretching/est</p>
<p>Hawk - have safe travels tomorrow;  after 14 today you should do some walking around on the flight to keep the legs loose.</p>
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[vashondan]

<p>Kevin - At least I'm fast at posting if not running.  Enjoy whatever you do.</p>
<p>Hawk -  Sounds like a full day.  Safe travels.  Enjoy the NW.  Dump runs, yeah!  Throw it all in bags and make it disappear.</p>
<p>zrun - Sounds like a nice run this morning. </p>
<p> </p>
<p>Ended up doing my workout but increased on of the segments by a minute (( 2 (3W X 3R)  3 ( 2W X 4R)). </p>

 

[Mailbox Head]

<p>Hope you recover well Dan.</p>
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<p>Trust what your body's telling you and err on the side of caution this time of the year Kevin.</p>
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<p>Glad I'm not the only one who was picturing an unpleasant run for Dan- Hawk.  Hope you nail that 14 miler.</p>
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<p>Zrun- I shudder to think what'd happen if I try to do any upper body work right now.  Way to get out there even on icy roads.</p>
<p> </p>
<p>Nice 8 miler on the treadmill today.  Still trying to stay in base building mode, but I bumped the speed up a bit from what I've been doing, and it still felt incredibly easy and smooth.  I'm in the middle of my best December mileage ever, and my legs feel great.  Of course, I've been injured the last 2 or three Decembers, so not much competition, but I hope this portends good things for 2011.</p>

 

[Alex]

<p>Morning gents, way to start the day off right.</p>
<p> </p>
<p>CMJ-Hope that long run goes well for you.</p>
<p>MBH-Good to hear you're doing well. It's so nice to break an injury cycle!</p>
<p>Dan-Good for you!</p>
<p>Kevin-enjoy whatever you end up doing. A break from running does not sound like a bad idea. Good to see you're staying active through other means as well.</p>
<p>zrun-Cool that you have an arboretum to run in! Is there a lot of trails or do you need to loop around a lot to get nearly 5 in?</p>
<p> </p>
<p>Had a great improvised workout last night. Just ran for the first 28 minutes to my Coach's block and did 3 progressive loops around that. Roads were much clearer thanks to a warm, sunny day. Ended up going 6:15, 6:10, and 5:40...each loop is 0.93mi, so it ended up being 6:29 pace for 2.8mi. Felt pretty smooth. Looking forward to doing another tempoish run next week and again in Florida the following week. 56mins total.</p>
<p> </p>
<p> </p>
<p>Today will be a bit lighter...basketball open gym at the school at noon-thirty, and 40-50mins easy sometime after that.</p>
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<p>Have a great day everybody!</p>

 

[kfuller]

<p>I got in a 50 minute core/cardio workout and 100  pushups this morning.  Nice job on all the running and such this morning. </p>

 

[CMJHawk86]

<p>Long run is all done. I ended up staying inside on the treadmill for it. It's just too friggin' windy outside. A couple minutes spent in the yard refilling the bird feeders earlier today was enough to convince me that I wanted no part of those conditions for a two hour workout.</p>
<p> </p>
<p>14 miles total, overall at 8:20 mile pace but I did throw in a few MP miles (7:13 pace) at 9, 10 and 13. Every time I saw the trees in the yard bending I reminded myself of my wise decision to stay inside.</p>
<p> </p>
<p>Nice going on all the workouts. Most likely the next time you hear from me I'll be in Rip City.</p>

 

[4boysmom]

<p>Late day post here.  Grandma's surgery this mornign went very well.  After I got her settled back home, I headed out for a run.  Quite an enjoyable little trot.  Headed south on Washington.  This is the "new" area, with homes built in the 40's and into the 60's.  Just a few "really new" homes buit in the '80s.  The Lustron house is still there, looking the same as always.  I turned around and Olive, then crossed Sixth Street.  These houses are right out of Christmas Story.  Roads here were more icy.  I suspect that is because of the big maples shading the road, even without leaves.  My last mile was run around the park, in memory of Grandpa.  He used to run 10miles on this 1/3mile loop, six days a week.  When I got back and told Grandma, she just laughed.  She fondly remembers Grandpa out running, and when a customer would come by, she'd go out and call him in.  He'd meet with the customer, then head back out to finish his run.  Very fun to run back home.  5.something-or-other at a 8:30ish pace.  </p>

 

[zrun]

<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Alex</strong> <a href="/forum/thread/71794/thursday-december-23rd#post_1971768"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>zrun-Cool that you have an arboretum to run in! Is there a lot of trails or do you need to loop around a lot to get nearly 5 in?</p>
<br><br>
 </div>
</div>
<p> </p>
<p>Yeah, it's pretty sweet.  One loop is a little over 4 miles (the 4.75 includes to the parking lot and back) and one around 2.5 so it's not hard to get long runs in without having to revisit the same ground too often. </p>
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<p>Nice runs & whatnot everyone</p>