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I started out today intending to just book some easy miles, since I'm just getting over this cold. But it felt so good to be out running again that I changed things around and turned this one into a Progression MLR.<br><br>
10.25 miles total in 1:29. I never looked at the pace, just ran by feel.<br><br>
9:56 Warm up mile<br>
9:01 and 8:48 Supposed to be MP + 60 secs. (too fast!)<br>
8:51 and 8:40 MP + 30 seconds<br>
8:25 and 8:26 MP<br>
8:03 and 7:52 Tempo/HMP<br>
8:48 and 2:09 (8:37) Cool down<br><br>
Hit the paces pretty well, except for those 1st few which were too fast.<br><br>
Gotta do more of these.<br><br>
Bill
 

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Nice run Bill.<br><br>
68 degrees and 100% humidity this morning. 5.75 miles @ 8:36 avg pace. That's what easy suppose to feel like? Hated it but the company was good. Will get some more tonight Vixen.<br><br>
After vraa is over Sunday; I'm going to cut back my mileage to around 40 a week till end of May and work on some speed.<br><br><br>
JJJ - how many points have your scored for your vraa team? You've got to be one of the top point earners this round.<br><br><b><i><span style="text-decoration:underline;"><span style="color:#FF0000;">Go Pats!!!!</span></span></i></b>
 

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Hi Bill, KS, and All Who Follow!<br><br>
It must be something in the air, Bill. After yesterday's carpy 10K, I didn't have high expectations for today's 8 miler, especially in low-20 degree temps. So I just ran on feel and tried not to hurt myself. When I peaked at the training buddy on my Garmin at mile 6 I was surprised to see myself ahead by a quarter mile. I even had my first sub 8 minute mile since Hartford! It felt greta!<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
1. 9:09 2. 8:32 3. 8:20 4. 8:20 5. 8:08 6. 8:12 7. 8:05 8. 7:54<br>
1:06:38/8:20 overall.<br><br>
Weird, but I'll take it. Enjoy your day everybody!<br><br>
Mike
 

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Good morning everyone. I'm noshing on pistachio nuts right now, following my workout this morning. I did 21 mins elliptical with arms, 21 mins rowing both overhand and underhand grips, and 10 mins stretching. Feeling great now -- tomorrow I hope to get in a good run.<br><br>
Have a wonderful day,<br>
Susan
 

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You and me both!<br>
My race cutback is to start next week so VRAA hit perfectly in my build up schedule.<br>
I have over 1400pts thats around 5th or sixth OA.<br><br>
This is my rest-of-the-year sched approximately.<br>
With a focus on building core and ankle strenght, plus hills (endurance walking), and bicycling and kayaking in the light months.<br><br>
Feb - 130 (50k)<br>
Mar - 180<br>
Apr - 200 (50k)<br>
May - 0<br>
Jun - 110<br>
Jul - 180<br>
Aug - 220<br>
Sep - 260<br>
Oct - 220<br>
Nov - 120 (50M)<br>
Dec - 180<br><br>
Feeling generally good, some adductor pain to watch and heat, lower abdomen improving since I cut way back on crunching. Feet slowly improving.<br><br>
probably 8 - 10 later today<br>
jjj
 

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OK, Mill. You win. But, please, please - at least give us units. Without them, I'm forced to draw the conclusion that you're still hurting and were forced to do no more than eight pushups before going to work <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
Or is it eight lengths of the pool?<br><br>
Eight metres walking whilst in Crow Pose?<br><br>
Enquiring minds want to know.
 

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inches?<br><br>
Sorry. Off to run now.
 

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Choovie's husband has been talking to her about measurements again.<br><br>
A most excellent day here. Picked up Ronbo ( he posts on the Multi Sport forum) from his hotel and we did a bit over 5 miles at the beach in 45 degree weather. Took him back to the hotel and later today he will fly back to Chicago and freeze.
 

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18 pain free miles!!! Well, as pain free as running 18 miles can be. I even ran the first 7 at just below MP. I didn't intend to do that, just felt good. Then I decided to kick the 18th mile and ran that in 8:12!! A wonderful way to end January!<br><br>
For anyone running Boston that lives in the area....You may have heard of this or even participated but I thought I'd pass this info along. There is a group called "The Brane Dead Society" ( gotta love a group with that name! ) that are holding their annual "crewed run" along the Boston course, on Sunday, March 30th. Last year several hundred runners participated, so there are runners of all levels.<br><br>
Runners meet at the Newton Town Hall (19 mile mark) and the "crew" drive you to Hopkinton. You follow the course and finish at the 20 mile mark. After is a gathering at a local pub. There is plenty of support from the "crew" during the run: water, gel, Peeps, etc.<br><br>
I had been planning on running the Eastern Staes 20 miler but am going to do this instead. My neighbor, who told me about it, did it last year and said it was great. What a great way to run the last 20 miler!
 

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<img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br>
Good luck on that Boston race too.<br>
jjj<br><br>
ETA: That Millbot, isn't he a delight?
 

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Hey JJJ, after trying various other things which did not work, I started doing <a href="http://www.exrx.net/WeightExercises/HipAdductors/CBHipAdduction.html" target="_blank">this exercise</a> to calm my grumpy hip adductors (I prefer a resistance band instead of a weight machine). I do one set of ~15 twice a week. If I skip it for more than a week, I get nagging adductor pain.
 

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Nice run Gin!<br><br>
Thanks for the feedback on my 30k hysteria yesterday. I feel a little calmer this morning.<br><br>
Got in 6 miles (not inches) this morning but I underestimated how chilly it was with the wind and underdressed. I ran with numb fingers and toes for nearly 3 miles and never could muster any sort of rhythm or joy. The best part of the run was getting slimed by 2 very friendly St Bernard's who were on the lam! Man, those are big animals.<br><br>
[edited to add: Yoga with Bob tonight <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">]
 

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JJJ is definitely the star of our team! I was thinking it'd be nice to take a cutback week next week, after VRAA. I'm even thinking of running on my sacred Friday rest day... but might do something else instead. VRAA has been a good motivator, but I also am concerned it's prodded more than a few participants to over do it a bit...<br><br>
We got up this morning to -10 temps at the house! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> Yes, that's cause for a dancing 'naner if ever. It was -20 when we got home from the gym last night, so an overnight warming is a good thing! Just hope it holds thru the weekend, I really need to run outside in some daylight!<br>
Will do 5 miles on the treadmill at the gym with DH tonight after work. The silver lining to my car being in the shop for awhile is the extra time DH and I are getting together--just hanging out without the kids. Kinda nice. Him being more regular at the gym... priceless!
 

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[core fiend]Now take it up on a Bosu. Get those core stabilizers firing up, doubling the bang for your buck. If you're cheating and using your hips as momentum in the movement, the Bosu'll tell you by throwing you right off. It's a take-no-prisoners sort of tool. Gotta love it.[/core fiend]<br><br><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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<b>Hoovie</b> - that trail race will be exciting! And you write such wonderful reports with accompanying pics on regular road races that make us feel like we are there running with you, so I'm really looking forward to going on this 30K trail race with you <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Wasn't able to run yesterday, but will get in a run today, which I had slated in as a rest day. just switching things around a bit. Plus, on the weekly thread I had my long run for Sat, but now I'll switch it to Sunday most likely, so that I'm not running three days in a row.<br><br>
I was only able to do 10 girlie pushups, <b>Sal</b> (which I noted in the weekly thread). Monday was a snow tubing day at our house and surprisingly I was quite sore both Tuesday and Wednesday across my arms and chest. I guess gripping the snow tube and flying down the hills used some muscles. Either that or I'm grossly out of shape in the upper arm/chest area. yeah, that's probably it <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"> .<br><br><br><b>JJJ</b> - congrats on the major VRAA points you contributed! I'm barely up to 400 for my team. By the time the next round starts up, I'll be in the midst of my marathon training so hopefully I'll be a better contributor to my team.<br><br><b>Souci</b> - my co worker sent me the recipe for those lentil burgers. She's one of those folks though that just cooks by how things look and not so much by measurements, so the recipe is not really like a "recipe" - but more like "this is sort of how you do it". Are you interested in it anyways?<br><br>
eta: I just checked my VRAA points. I'm at 410 now, which puts me about mid-pack for my team. I guess that's about where I should be, based on what I said I could contribute. Still doesn't seem like much though . . .
 
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