[kfuller]

<p>Heading to the gym in a bit to run on the treadmill.  Hopefully it is a nice run.  Have a good morning everyone.</p>

 

[loopy]

<p>Good morning all. Sorry I have not checked in for a while.</p>
<p> </p>
<p>Good luck at the gym Kevin.</p>
<p> </p>
<p>I have had a cold so had to take a couple days off at the beginning of the week. Managed to do 10 yesterday though. And today I experimented and stretched it out to 12 miles on the canal path. Was a bit chilly, but felt good. Cold is still lingering, but at least I can get out of bed in the morning -- that was not so easy earlier this week...</p>

 

[BigBuckSnort]

<p>Kevin- Hope the air quality improves for ya</p>
<p> </p>
<p>Loopy- Rest up and get you some vitamin c</p>
<p> </p>
<p>RA- for your information.... I ended up running outside yesterday in the 34* rain! <span style="font-size:8px;">actually it stopped raining and the sun came out and was quite pleasant.</span></p>
<p> </p>
<p><span style="font-size:8px;"><span style="font-size:11px;"><span style="font-size:12px;">I believe I shall embark on a 5 mile Tempo run this morning.</span></span></span></p>
<p> </p>
<p><span style="font-size:8px;"><span style="font-size:11px;"><span style="font-size:12px;">Anyone see my Vols rip apart those Memphis Tigers last night??? HAHA.  Its tuff being a vols fan so close to Memphis.  They're all haters.</span></span></span></p>
<p> </p>
<p><span style="font-size:8px;"><span style="font-size:11px;"><span style="font-size:12px;">And I'd also like to send a special shout out to Vince Young... Good Riddance!!!</span></span></span></p>

 

[zrun]

<p>I ran 8 mixed road/trail with the group this morning.   We were on roads the first 5 or so and then hit the trail on the way back which had a little ice in one spot but was nice overall.   After mostly pavement the last couple of weeks, I definitely felt the difference on the trail, I might try to keep running on it if it doesn't snow too much.  </p>
<p> </p>
<p>Kevin - have a good one on the 'mill</p>
<p>Loopy - feel better and nice dozen</p>
<p>BBS - good luck with the tempo</p>

 

[vashondan]

<p>Morning...</p>
<p> </p>
<p>Kevin - HOpe you had a good workout</p>
<p>Loopy - Nice going battling through that cold</p>
<p>BBS -   Embark well! Vince who?</p>
<p>zrun -   Sounds like fun.  How many in the group?</p>
<p> </p>
<p>Out in a bit for 30 minutes of something.  I was pretty wiped yesterday but woke feeling OK.  This is good!</p>

 

[kfuller]

<p>5 miles in 43:06(8:37).  The last mile was all under 8 minutes.  It was a progressive run.  Ended the .1 miles under 7 minute pace.  The best part is that the run felt much easier than yesterday.  Tomorrow is a rest day as I am getting a physical to keep me in good running shape etc...  I hope to have a great year of running. </p>
<p> </p>
<p>Loopy-  nice job on the run.</p>
<p>BBS-  Does anyone In Tennessee like Vince Young?</p>
<p>zrun-  Nice job on the road/trail run.</p>

 

[zrun]

<p><strong>Dan</strong>, it varies but we had about eight out there this morning.  Glad you are feeling well and hope you have a good one.</p>

 

[4boysmom]

<p>Flyby here...  major suckage on the track this morning.  Legs just felt heavy from the get go.  Planned 6x800 but knew that wasn't gonna happen.  Squeezed out 4x400.  Not sure what's going on.</p>
<p> </p>
<p>Found out yesterday that one of my residents was a college track coach.  Just hope that he forgets that I told him I was gonna do the 800's.</p>

 

[Alex]

<p>Dan-that's great to hear you say rested in the same sentence as your sleep since that doesn't happen to often. Hopefully that lets you get another great day of activity complete.</p>
<p>Mom-on days like that I just take a recovery day. I try to have those sluggish days dictate my recovery days rather than a certain spots on the calendar for me to follow...listen to your body Mom!</p>
<p>Loopy-glad you're feeling a bit better. So now are you gonna start throwing 12ers in your routine?</p>
<p>BBS-good luck with the tempo.</p>
<p>zrun-is that a marathon training group? Sounds nice to have a group to get you through a winter of training.</p>
<p>kfuller-hopefully the inversion or whatever funky business is going on with your air gets righted so you can get off that dang TM.</p>
<p> </p>
<p>Yesterday afternoon I had a real nice long run in the opposite direction on the Front Beach Blvd...50* and overcast, it was extremely pleasant. Legs have been pretty sore, but the breathing and everything else felt good, very powerful. And aside from some shouts from punk teens, a *******, and a lady who sounded like she didn't have teeth, nothing much else. </p>
<p> </p>
<p>Have a great day everyone!</p>
<p> </p>
<p> </p>
<p> </p>

 

[Jill]

<p>Well done so far everyone!</p>
<p><strong>loopy</strong>, I hope you are feeling better in a few days.</p>
<p> </p>
<p>I got out for a pre-dawn run, my first in ages! 5 miles with strides thrown in. I need to get these legs used to speed again.</p>

 

[vashondan]

<p>Alex - Thanks and yes, another good day.  Sounds like you were a pretty popular guy on that run of yours.</p>
<p>4boys - Sorry bout that run.  Some days...</p>
<p>Kevin - Have fun at the doc</p>
<p> </p>
<p>Good effort this morning.  Changed one of my 4 minute segments to 5 and will transition to 5 minute segments this weekend.  I'm anxious to do more but this slooooooooow approach seems to be working. </p>

 

[Mailbox Head]

<p>I did my standard 6 easy on the conveyor belt this morning.</p>

 

[RunAsics]

<p>5 progression miles on the TM over lunch.  Didn't really push the speed - finished in 38mins and change.</p>
<p> </p>
<p><strong>Mailbox</strong> - conveyor belt? I like it.</p>
<p><strong>Dan</strong> - nice going on the walk run comeback.</p>
<p><strong>Jill</strong> - pre-dawn is best</p>
<p><strong>Alex</strong> - stay away from trailer parks.</p>
<p><strong>4boysmom</strong> - bummer on the track.</p>
<p><strong>fkuller</strong> - snap.</p>
<p><strong>zruns</strong> - nice job on the early 8.  The group I could run with during the week don't start until 6am so I'm usually solo until the summer.</p>
<p><strong>BBS</strong> - hope the tempo treated you well.</p>
<p><strong>Loopy</strong> - glad you could get out after being sick.</p>

 

[Apple]

<p>Fly by....  Yesterday 3m on the TM & late run tonight for possibly another 3.  Work is crazy!!</p>
<p> </p>
<p>Jill - noticed on the running scene that TnT will be at the Happy Hour on Friday the 14th....  I was planning on going to the meeting on 22nd in Bethlehem but LHVRR is a lot closer. </p>
<p> </p>
<p> </p>

 

[CMJHawk86]

<p>Hey there everyone, late check-in for me. I considered getting up early to run again this morning but decided I needed the sleep more. Then it was off to my annual physical and then to work. Good results on exam - 2 minor issues warranting some attention (there's always something isn't there) but overall vital signs all got stronger despite being a year older and that is a good thing.</p>
<p> </p>
<p>Hoping to hit the mill at home this evening. I'm thinking some type of hill repeat workout as I haven't done one of those in quite a while. I could do a club 10-mile race on Saturday morning but haven't decided yet. Racing the club 20k next weekend for sure.</p>
<p> </p>
<p>Nice job out there everyone.</p>

 

[jebba]

<p>Fly by- 7 miles easy at lunch.</p>