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Nice easy recovery run after school. Weather doesn't look too bad actually.<br><br>
Have a great day people! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Enjoy the Recovery Run Alex. It is supposed to get cold again over the weekend.<br><br>
I am going to get a morning walk 3 miles, Than hoping for 20 miles later.<br><br>
enjoy your workouts everyone
 

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Alex - Hope you have a nice run later.<br><br>
Richard - Have a great walk and an even better 20 miler.<br><br>
Me - I put in 1600 meters in the pool this morning. I did 3 x 500m swims with approximately 1:30 in between in interval. I am working on that distance since that is the length of my Tri. My times were 9:47 - 10:01 - 9:58.<br><br>
Happy training all.
 

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Enjoy the easy run Alex.<br><br>
Hope the long run goes well for you Richard.<br><br>
Nice work on the swimming Dave.<br><br><br>
Got to break in my new toy last night. Did a warmup of 3 miles using my heart rate to find the closest incline that matches my effort level and pace when I run on the roads.<br><br>
Then went into a workout that's supposed to not be a killer speed workout, just enough to get a little speed into your legs during your base phase. It called for 25 alternating 200's @ 5k pace, then 200's 15 seconds slower. For a total of around 6.2 there (3.1 @5k pace). Then I ran the .8 easy to finish up the 10 for the day.<br><br>
I was feeling a little optimistic, so I set 6 mpm for my 5k pace, which meant 8mpm for the recovery segments. It was a little rough at first because I hadn't run faster than 7mpm since last fall, but I got into the groove after a while. Ended up being a kind of demanding workout, but I feel pretty good today.<br><br>
The new 'mill held up great, and was very smooth transitioning from speed to speed. I like it a lot.
 

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Good morning all<br><br>
Alex - Good day at school<br>
Richarc - enjoy the 20 later<br>
Dave - when is the Tri?<br>
Mailbox... New stuff is fun isn't it!! Enjoy the TM<br><br>
For me today will be an off day. Didn't even bring gym bag for lunch workout. Feeling tired and I am scheduled for the rest day anyway.<br>
Have great days all..... Weekend is almost here.
 

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Morning!<br><br>
Slush + ice + snow = the state of Chicago sidewalks right now...so I decided to head up to the burbs and use an indoor track.<br>
1 mile wup<br>
0.25 easy<br>
0.25 sprint<br>
repeat<br>
repeat<br>
repeat<br>
repeat<br>
repeat<br>
repeat<br>
1 mile cool down<br>
5 miles over all and happy about it.<br><br>
This morning was funny though, imagine if you will, 5am, dark outside, warming the car up and taking the ice & snow off the car, 20 minutes later ready to go, and the car is stuck. Take out the shovel to get room around the tires....spin, spin, spin...hmmm. Get the shovel and dig some more, and what do I find? Under the snow is ice, under the ice is slush, under the slush is water, under the water is mud...my passenger tire was stuck in the mud!<br><br>
I found it funny believe it or not...so dug the mud up and rocked the car back and forth to get out.<br><br>
So, it's February 7...do I invest in a pair of trail shoes to get through the rest of winter with all the snow we've gotten? Or do I just suck it up and keep running in road shoes, thoughts?<br><br>
Oh and from yesterday, <b>4boysmom</b>, I'm glad you're ok! <b>Ellen</b> hope the little ones feel better. <b>Tonya</b> you are inspiring. <b>RunAsics</b> Hope you were able to travel where you needed. 1000 cancellations at O'Hare and 100 at Midway does not make for easy traveling in the US let alone the midwest! <b>Alex</b> Enjoy the recovery...I hope you didn't get hit with this storm too!<br><br>
Everyone else, have a great day!
 

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Hi all...<br><br>
Good speed work Flo and Mailbox. Flo, glad you were able to make it to the track! As for the shoes...<br><br>
I am usually OK in my road shoes on icy/snowy roads and really just use the trail shoes for the trails. Although they do have a bit better traction, I mainly wear them to keep my feet from getting beet up by all the pointy rocks... Do you have an older pair of shoes that you could put screws in? I have never tried the screw-shoe thing but know a lot of people swear by them...<br><br>
Yesterday, ran an easy 6 @ 8:00 on the (muddy/wet) cross country course. I had planned to do a tempo run but wasn't feeling it (only 5ish hours of sleep did not help) so opted for the easy run instead. Think I will wait until next week to start adding in the faster stuff again.<br><br>
Back on the trails this morning for 50 minutes -- muddy again. This time there were plenty of deer -- one group came running out of nowhere and I think they scared me more than I scared them...<br><br>
Oh, and I finally committed -- signed up for Boston...
 

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Flo - I like to run in trail shoes in that kind of weather. The people at the running shoe store may say that you don't need them, but I like the extra water and wind resistance and extra traction that they provide for winter conditions. Last year at this time I bought a pair that were made both for trails and roads. I used them for the remainder of last winter, put them away for the summer and am using again this winter, so it won't be a bad investment if you get a pair.<br><br>
Speaking of snow and ice and slush, I ran 11 miles in those conditions this morning. Much better than the 12 I did in the thunderstorms the other morning.
 

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I decided to grab a qick peek at what folks are up to today. Glad you had fun on your treadmill Mailbox. By the way, what elevation did you find to be closest to your road effort? I use the treadmills at a gym and find either 1 or 1.5% give a little extra effort to match the loss of wind resistance. When I'm doing a hill or random, when the TM goes flat I end up bouncing against the bars - it's like running downhill!<br><br>
After hearing some of your weather reports I guess I can't complain too much about 35 degrees and overcast. I'll decide when I leave work if I do a Greenway run or go do an interval workout on the TM.<br><br>
Have a good day!
 

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No surprise here as we are forecasted for 3-6 inches of snow and a wind advisory until 11 p.m. I don't quite know how that will affect my run later, but I do have 5 or so miles scheduled for this afternoon. Luckily the forecast for the weekend is low 40's.<br><br>
Flobear-- Nice to see you here and glad you got your car unstuck. Looks like you had a nice workout also.<br><br>
Dave- Nice workout in the pool. I swam the 500 in High School once. What are you shooting for in the tri?<br><br>
Everyone else have a nice run later today.
 

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Hey everyone,<br><br>
5 recovery miles for me today at a 10:51 pace...about 40 dgrees and raining steady. Day off tomorrow!<br><br>
Hawk...wow now that is commitment...nothing like snow, slush, and ice for an early morning run!<br>
Loopy...I really enjoy trails too. The weather seems less of a factor - almost as if it should be wet and muddy in the woods!<br>
flobear...Are there any trails or trail races that interest you? If not, just stick with the road shoes. We have a lot of trails here in Portland, and there are a lot of people who still use their running shoes.<br>
Apple...enjoy the day off<br>
Mailbox...yay for toys! Sounds like you got a real nice treadmill - good job on doing the homework to pick the right one.<br>
Dave...sounds like your becoming a regular fish in that pool. Can't wait to hear about your tri.<br><br>
everyone else...have some great runs and enjoy your day!<br><br>
Brian
 

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Morning all! Got to school early (for me=8am) and ran an easy 4 miles in 30:58. Through 3 miles I was just under 8 min pace. My last mile was a 6:56 which is very fast for me, but the rest of the run felt so easy I needed to pick it up.<br><br>
Teaching aerobics for an hour later on.<br><br>
Nice runs to all dealing with less than ideal weather conditions. Its in the 40s here in NY <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Yesterday broke records in the 60s!!<br><br>
Have a great day everyone!
 

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Since you asked, I looked into this, just to be sure. It turns out that<br>
"athletes are encouraged to compete in Brooks shoes but are not mandated."<br><br>
I don't know if I have described this whole thing to you guys or not, but there are actually 2 levels of athletes on Team Nebraska--A standard and B standard. A standard athletes consist of only a few, and they are required to wear the Brooks products, regardless. They are the absolute elite athletes, like those qualifying for the Olympic trials. I have not reached that level.
 

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I am interested in running the Run Thru Hell race in Hell, MI or one of those other Hell, MI runs because I think that would be awesome to have a shirt that says "I ran thru hell"...the problem is finding trails to train on in Chicago. I did just have a reminder that 45min to an hour north there are trails to train on....might be worth it.<br><br>
Anyone ever run the "Run thru Hell" races?
 

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My goodness y'all are a chatty bunch today!<br><br>
Richard--oh so casual about running an easy 20 later. Yah right!<br>
David--nice job in the fishbowl!<br>
Mailbox-glad you are enjoying your new toy.<br>
Apple--enjoy the rest day!<br>
Flobear--nice workout and "cross training". Glad you could laugh about it!<br>
loopy--ya gotta love the deer. I was running at night in my neighborhood. I came upon what I thought was a really big dog. Uh oh... visions of being attacked and all that... NOPE! Just a little doe.<br>
Hawk--good job sticking it out in the ice/snow/slush.<br>
Trecker--run outside!<br>
kfuller--you'll have a great run later.<br>
brian--sounds like perfect running weather!<br><br>
As for me, my morning started... NOT IN THE FISHBOWL!!! Slept in this morning. Woke at 7:15, figuring I could be on the trainer by 7:30. I woke again at 7:30... Dragged my carcass out of bed and to the trainer. WU 15:00, 3:00 surges on the 5/10's, CD 10:00. Total 60:00.<br><br>
QUick wardrobe change (took off soaked singlet, put on heavy tech shirt, fleece jacket, and tights, changed shoes) and was off for a run. Easy little trot through the neighborhood. A bit breezy this morning. Not bad, but for some reason, which ever way I run this loop--clockwise or counter clockwise--I ALWAYS end up running into the wind that blows across the field. 2.5m, 21:01, 8:23pace.
 

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I bought a pair of Brooks Beast for my flat feet and thought they were the <b>devil's shoes</b>...and switched to Nike Equalon's which fit pretty darn good. But when Brooks upgraded their Trance I tried them on and they've been amazing - my best shoe ever...too bad they're $130.00! YIKES!
 

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hey y'all. just wanted to say hi from San Fran. beautiful day here but no run for me. i'm so sleeeeeeeeeeeeeepy! have a good one.
 

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The Tri is mid-April, I think like the 15th or 16th. I can't wait.<br><br>
I am shooting for 1:40 per 100 yards. The site said it is 500 meters but we had to register our estimated times at 100 yards. Don't quite understand that but hey, I am knew at this swimming thing.<br><br>
What is surges on 5/10's?<br><br><br><br><b>Everyone else</b> - Some great workouts so far today. Keep up the great work. You guys are awesome. <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif">
 
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