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<p>Morning BBS, hope you don't scare all the farm animals too much. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>
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<p>Hill repeats in the neighborhood for me this morning. Warmed up for about a mile then did 4 repeats of about 0.45 miles/8% avg. grade - toughest hill in my hilly neighborhood - then 2 more repeats of a shorter but still steep hill. Finished off with a 30-second flat road sprint and cooldown for 5.6 miles total.</p>
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<p>Humidity this morning was thankfully not as bad as yesterday. But it was getting pretty steamy by the time I finished so I'm glad I dragged myself out of bed early.</p>
 

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<p>Morning, everyone.</p>
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<p><strong>BBS</strong> -- Have fun fartleking around the farm.  Do some running, too!</p>
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<p><strong>Hawk</strong> -- That's quite a run.  Achilles holding up well, I hope?</p>
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<p><strong>Me</strong> -- Haven't posted in a bit due to work obligations.  Tuesday's purported "tempo" run was a bust.  Just too warm.  By the fifth mile I was gassed.  Frustrating.  Last night's late 15 was much better.  7:44 average, and finished at 11:30.  :)</p>
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<p>Several briefs due today, so gotta head.  Good runs to all.</p>
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<p><br>
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<p>BBS--what race do you have coming up?</p>
<p>Hawk--nicely done.</p>
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<p>Typical July day here--200% humidity, 70* and no air moving at all.  And there is a skunk in the neighborhood somewhere.  I never saw him, but he's out there somewhere...</p>
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<p>Nice little trot for me this morning.  Hoped son1 would join me, but he's off on his own.  I warned him that if he didn't get the running thing going, he's NOT doing the half ironman next month.  I headed out on my usual 6m route.  Legs were a bit tight at the start, but loosened up nicely.  Shocked to see 8:50 at m1, which is what I held the whole way OB.  IB the legs chose the less hilly route.  Then, rather than taking the short way around, opted to take the longer route.  With 1m to go, I spotted a bunny.  Nobody wearing cotton is gonna be in front of me!!!  Shocked to find that the legs still had another gear.  Finally caught him just before my final turn.  IB managed 8:45.  HA!  6.25m total.</p>
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<p>Got home, grabbed a waterbottle out of the fridge, snapped the leash on the hound and headed out for a 2.5m cool down walk.  He's now sacked out under the desk.  Probably not the wisest thing to walk him this mornign since he's working this afternoon.  Oh well.</p>
 

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<p>Short recovery run for me, testing out my legs which are still slightly achey from Sunday's race. Probably go back to the bike again tomorrow. My left achilles is still not happy.</p>
 

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<p>Morning...</p>
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<p>BBS - Have fun with the farm animals and such...</p>
<p>Hawk - That's quite a hill.  Nice workout.</p>
<p>Rob - Several briefs? Doesn't sound like a fun day</p>
<p>4boys - Chasing bunnies eh?  You sure there was a bunny? </p>
<p>Jill - Careful with that achilles.</p>
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<p>I'm whooped this morning.  Yesterday felt so good that I'm surprised but I guess an unscheduled day off is in order. </p>
 

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<p>Good morning everyone.  I have a scheduled rest day and it is also my sons birthday.  I got in a core workout today, so not a complete rest day, just resting from running.  Going to take my brother to a big 10k/marathon this saturday.  I will watch and wait at the finish.  The finish is by a big park, so at 5:30 a.m. I will probably run around the park to get my Saturday run in.  It is always fun watching a race instead of always running them.  Have a great morning everyone and keep up the great running and such.</p>
 

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<p>So, I was looking for a short run this morning after the 8 * 800 track workout last night.  Ended with 10.4 miles.  Massage tonight to work out the kinks. Signed up for the <a href="http://xtreme10race.com/" target="_blank">10 miler</a> on Saturday after a lot of peer pressure.  My legs will be toast at the start of the race plus I expect hot humid conditions.  It's going to hurt!</p>
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<p><strong>kfuller</strong> - hope your son has a great birthday!</p>
<p><strong>Dan</strong> - whooped in a good way, right?</p>
<p><strong>Jill</strong> - take an extra rest day.</p>
<p><strong>4boysmom</strong> - 5000% here.  Our local skunk likes to; (a) stink it up at 3am when it's cool enough to open windows; (b) stink up my default route when I'm struggling the day after a hard workout. </p>
<p><strong>Chances</strong> - don't loose your briefs</p>
<p><strong>Hawk -</strong> sounds like a tough workout.  Nice going.</p>
<p><strong>BBS</strong> - bust out that fart.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>chances141</strong> <a href="/forum/thread/69020/thursday-july-22#post_1925072"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><br><p><strong>Hawk</strong> -- That's quite a run.  Achilles holding up well, I hope?</p>
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<p>Yeah, they're doing fine. I definitely need to spend some time stretching this evening though. I can already feel the lactic acid deposits building up as I sit here at my desk. <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" title=""><br>
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<p>RA - Can't tell and I'm very paranoid. </p>
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<p>Went out anyway.  Did R7W3 very slowly and took out the hills.  We'll see...</p>
 

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Discussion Starter · #11 ·
<p>4BM- 5K this saturday, just a tune-up race tho... I really hate racing the course its on this time of year... only about 1/4mi of shade! Plus its all twisty-turny</p>
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<p>Its not really a Farm, Its called Shelby Farms, although, they do have a lil herd of Bison out there.  My run kinda sucked.  Cut it back to 3, but still got about 1.3 miles @ 5K pace.  Its just too dead-gum hot. I actually did some walk breaks today.  I don't wanna over-train before the race saturday and be on empty.</p>
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<p>Nice job peeps.</p>
 

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<p>I usually post over in the Race weekly thread, but figure I have lurked here long enough to jump in.    <strong>Runasics</strong>, I am running the same race as you Saturday, it looks like it will a major slogfest.   I haven't run the course before but supposedly pretty tough and am hoping to do it easy enough to still do a long run Sunday.</p>
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<p>Hi <strong>Jill</strong>!  Good luck with the achilles, I had some issues a couple of year ago with mine (I think it was due to switching to hillier routes) and found the exercises here helpful.  <a href="http://www.sportsinjurybulletin.com/archive/0031a-achilles-tendonitis.htm" target="_blank">http://www.sportsinjurybulletin.com/archive/0031a-achilles-tendonitis.htm</a></p>
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<p>For the record, early 12 mile medium long run for me this am.  Nice runs, all.</p>
 

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<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>zrun</strong> <a href="/forum/thread/69020/thursday-july-22#post_1925271"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I usually post over in the Race weekly thread, but figure I have lurked here long enough to jump in.    <strong>Runasics</strong>, I am running the same race as you Saturday, it looks like it will a major slogfest.   I haven't run the course before but supposedly pretty tough and am hoping to do it easy enough to still do a long run Sunday.</p>
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<p><br><strong>zrun</strong> - Welcome.  I've raced the Xtreme 10 the last two years  It's a doozy.  Only peer pressure caused me to sign up.  It's a nice course but very tough in places, especially if it's hot.  A bunch of us are heading out in wave 2.  E-mail or PM me if you want to meet up.</p>
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<p>In 2008 it was hot and humid.  I did not take it easy and slogged to a time 6 minutes slower than Soldier Field the same year...  I ran a 21 miler the next day.  I would not recommend that... my quads were sore for a week!</p>
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<p>Last year the course was reserved such that "Big Bertha" was a downhill around mile 7.    That made it much easier as your legs are not trashed early.  Not sure if it's back to normal this year.  Fingers crossed it's still reversed!<br>
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<p>Throw me a pity party!  I am not feeling it lately.  Skipped today's run.  This is my seconf skip this week.  But I have a 5k on Saturday and a long run on Sunday, so I hope to redeem myself.</p>
 

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<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>RunAsics</strong> <a href="/forum/thread/69020/thursday-july-22#post_1925301"><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><p> </p>
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<p>Last year the course was reserved such that "Big Bertha" was a downhill around mile 7.    That made it much easier as your legs are not trashed early.  Not sure if it's back to normal this year.  Fingers crossed it's still reversed!<br>
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<p><br>
Website says "Just before mile 3 is Big Bertha offering a 125 foot climb in a half mile" so looks like it is the hard way!<br>
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<p>RichardC - Good to see you back! I hope you are off the road to recovery and back to pounding pavement (or trails for you) with us again.</p>
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<p>Got back from a really fun 6 day trip. Left on Friday to head north of Milwaukee for a town festival at a friend's house. Super hot by race time at 8AM and it turned into a horrible run...I was dying hard just running 6:20s. Not sure what happened. Had a fun rest of the weekend though, and headed up to Door County on Sunday to do some really remote camping, got back to my house yesterday evening. Spent a night at my house just chillaxing. Headed back to River Falls around noon and stopped at the Norske Nook on the way, nationally known for it's amazing pies...mine was definitely amazing! Now 4 more days until I head back into work. Fun times this summer! Hopefully I can get back into the swing of things with running though, that definitely took a back seat during my trip.</p>
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<p>Night everyone! And welcome zrun!!!</p>
 
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