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<p>To celebrate the end of the Tri season I went open water swimming at 6am this morning. I can confirm that it wa dark and bloody cold. Last OW for the year is on Sunday when I race for the last time.</p>
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<p>Triathlon 5 of a year when I said I would only do one!!!!!</p>
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<p>I have decided to give VRAA another go, I could not resist the lure of Plutonium.</p>
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<p>Tomorrow night I am going to see my old Roller Hockey club and will pop in to see the parents of the young lad who died. I expect it to be an emotional evening but also expect a lot of fun as it has been a while since I got on the pad.</p>
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<p>Have fun</p>
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<p>gobi</p>
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<p>ps. it is cold and it is raining </p>
 

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<p>Hi Gobi & ribs</p>
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<p>5.5 miles in the woods....no bear sightings.</p>
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<p>millbot..congrats on your second relay in as many months. I looked at the web site, didn't have a lot of info, but it sure sounded like a beautiful area. What was the name of your team and how did you guys do??</p>
 

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<div class="FrmPstMessage" id="user_ctl00_ctl00_ctl00_ctl00_PageContent_CommunityContent_GroupsContent_GroupContent_Viewer_ctl04_Content">
<p>My day started out as a continuation of yesterday.  Our flight did not arrive till 11:30 PM, and we got to bed well after midnight.  I have much work to catch up on.  This morning's planned easy 6 miler didn't happen.  I was sawing waaaay too many zzzzz's.</p>
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<p>DS is interning this Fall at NASA in Cleveland.  He told me yesterday that he talked at length with an Astronaut and saw Airforce One taking off.  Jealous.</p>
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<p>I may be in for the 4 hour TCM Ribs-pace team!  That is probably a doable goal.  No 8 minute miles to start for me!  My conditioning is great and I'd probably go for a PR if the leg would allow.  But it doesn't seem to want to go away.  I may take 2 or 3 complete weeks off - meaning absolutely no running whatsoever - after TCM to get this thing behind me.</p>
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<p>Bill</p>
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<p>Yay for Plutonium level!</p>
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<p>5 miles in the park for me, and it was truly a gift. The way my calf felt last night, I thought I was finished with running... for the rest of the week, at least. I did go out yesterday afternoon and purchased what I've always considered to be the biggest of running gear gimmicks, namely The Stick. I mean, I have thumbs, right? Or at least a rolling pin? OK, so I don't <em>actually</em> own a rolling pin, but I'm sure I could borrow one, from my mom or someone like that.... but OK, so I shelled out $25 for the thing (had a coupon burning a hole in my pocket, so it didn't pain me <em>that</em> much). Did a sun salutation or two this morning, Stickified my calf a bit, then drove to the park, hoping for the best (i.e., 3 relatively painless miles). Whaddaya know, my calf felt great! So I stretched the run to 5 miles, avoiding the hilly parts whenever possible. Had negative splits and everything! 10:04, 9:52, 9:27, 9:25, 9:24. I'm quite pleased. <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></p>
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<p>Will reStickify now post-run, and maybe even take some Advil again late this afternoon (as I did yesterday). Deep tissue massage is scheduled for Thursday afternoon, regardless.</p>
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<p>Oh, and today is my 24th wedding anniversary. MrOM reminded me this morning that I'm now married for half my life. I guess that's what's meant by one's "better half". <img alt="" src="http://files.kickrunners.com/smilies/love7.gif" title=""></p>
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<p>Good runs to all.</p>
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<p>..actually</p>
<p>My Original Fudge Recipe has tested positive for Plutonium......</p>
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<p>CoIncidence??</p>
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<p>I think not.</p>
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<p>===========</p>
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<p>,,,but I digress.....A LOT</p>
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<p>...........90min hiking,,,,,,,,,the DoubleCaneMethod got rated</p>
<p>''Not THAT Dumb''</p>
<p>and</p>
<p>''it looks like you have a Disease"" by my hiking buddies</p>
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<p>so it passed.</p>
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<p>..........followed by 20min poolrunning (without canes)</p>
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<p>followed by waiting for the damn cable guy.........again......</p>
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<p>........2 out of 3 ain't bad.</p>
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<p>............................good running guys..............enjoy your day.</p>
 

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<p>Congratulations OM!  What a great day for you. Nice splits!  And Happy Anniversary to you and Mr OM.</p>
<p>I have a stick in the closet somewhere .  I should use it more.</p>
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<p>Byll, rest a bit and get settled.  You won't lose a thing.</p>
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<p>Gobi, you are one hardbody.</p>
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<p>8 miles for me today, including 6 x 0.25 miles with 90sec rests.  Fast parts in the 7:25-7:07 range.  Overall 8:11 pace in IRC. The State of Grooviness continues.</p>
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<p>Mike</p>
 

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<p>Happy Anniversary, OM!</p>
<p>I'm going to have to look up some of those tracks you listed on the weekly.  I suspect our tastes in music are rather similar.</p>
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<p>^5 to groovy Mike!</p>
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<p>TW, might say you have "<strong>stick</strong>-to-idded-ness"! <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>
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<p>Took the afternoon off to meet with our contractor and I feel so much better now that we've spoken.  The new roof is going to cost a small fortune, but the peace of mind it's going to bring will be priceless.  We'd had a couple of minor leaks last year that we dealt with, and we got a crew in this week to do a few more repairs before winter.  But they found out that the trusses are rotted, so the whole kitten-caboodle has to be replaced before winter.  Apparently it was so bad that a tree limb or a heavy snow load could have collapsed it.  Now I'm telling DH that he can have the skylight he'd always dreamed of!</p>
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<p>Will do a small run with the LRS group later this evening.</p>
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<p>Enjoy the gift everyone!</p>
 

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<p>Thanks for the anniversary wishes, everyone. Heme, I'm a huge Incubus fan as well. <a href="http://www.pandora.com/?sc=sh149954222031549804" target="_blank">Here's</a> a link to my Pandora station if you'd like to have a listen. It's based on Alice in Chains, Barenaked Ladies, Guster, Incubus, Nine Inch Nails, No-Man, Porcupine Tree, Tweaker and Zero 7. All over the place, I know. That's me!</p>
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<p>The August monthly totals thread is finally up, btw.</p>
 

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<p>Looks like KR site issues have been addressed! I'm able to post from home again.</p>
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<p>I had a nice 8 mile easy (recovery) run this morning. Less than 5 weeks until the marathon, YIKES.</p>
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<p>Paul</p>
 

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<p>Bummer about the roof, Heme, but good thing you're getting it fixed now.</p>
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<p>Holy carp, Gobi. Did you wear a wetsuit? I can't stand cold water... How's Mrs. G these days? Better, I hope.</p>
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<p>Cool Pandora lineup, OM. Thanks for the link. I've not been on Pandora for ages, time to do that again. And we bought "the Stick" in Victoria last fall, as much for DH and his ITB issues as me and my shins. I think we've used it once. No problem with it, just don't think about it...</p>
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<p>Greetings and ^5 to Groovy Mike! Glad to see you running so well and having a ball.</p>
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<p>Yes, Paul... awesome half you had last weekend.</p>
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<p>6.2 mile progression style run for me, sort of by accident, I'm blaming terrain. I did get my new shoes yesterday (two pair of Landreth 5's in my size... had to do a Google search to find them!) and tried out pair #1 today. Hmmm, feels like a new pair of Landreths. The gorgeous weather is continuing... 5 (4?) days till race day! (do I count today? Or not since it's after noon??)</p>
 

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<p>Nice work everyone.  I'm glad I don't follow Pluto Gobi on the daily.</p>
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<p>Today's workout called for ~ 7 miles including 2 sets of 800/400/200/1200, with the shorter ones at 6:30 mile pace and the 1200 at 7:15 mile pace.  Just about every time I went out too fast and had to settle back into pace or slower, since race day is getting closer so I didn't really want to push hard; I have a 7.1 miler as an A race in 2 1/2 weeks, and a tune-up 5k on Saturday.  I don't expect to PR on Saturday but I do want to put up a respectable time.  I had longer than normal recoveries between reps because I ran with one of the guys I'm training at work, and I wanted to start each rep with him to give him his marching orders.  But today I wasn't concerned with anything but turnover and good form. </p>
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<p>I still have to do some core work today but I think I'm going to avoid planks - they're getting 2 durn hard to do more than 2x/week.  Will spend a little more time than usual on hip flexors, glutes, and lower back.</p>
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<p>Have a good evening all.</p>
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<p>Brian</p>
 

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<p>I've been put on a committee of sorts at work that will constitute 43 hours (I counted) of total meeting time +  meeting prep time.</p>
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<p>Sigh.  It's kind of the straw that broke the camel's back.  I'm going to retreat from online stuff for a while.  Besides, I said something rude on here and feel stupid about that.  Anyway, email me if you want to contact me.  Thanks pals.</p>
 

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<p>Happy Anniversary OM!  And I love my Stick.  I use it every night on my calves and hamstrings.  I had to buy one too at Victoria last year because I left mine in Portland.  So now I have one I keep at home, and one that lives in my gym bag.</p>
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<p>A committee of sorts Econo?  Is that like a committee about collation?  Just curious...<img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title=""></p>
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<p>I ran 7.5 miles this evening at 7:50/mi.  The exact same route I ran last Tuesday.  I was 1 second faster today, it was 10°F warmer, and my HR was 145 bpm versus 148 bpm last week.  I may finally be getting into shape!</p>
 

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<p>Hey, Econo..... sorry about the workload and I hope you can pop in a bit and let us know what you're up to...... even a "Dirt"  summary would keep us from missing you too much.</p>
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<p>Thanks for the Pandora link, OM, but it looks like they don't let non-Americans connect.They figured out I'm Canuckistani and won't let me in! <img alt="" src="http://files.kickrunners.com/smilies/sad5.gif" title=""></p>
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<p>The LRS group run turned into a harder run than I'd intended.  Only one other guy that is anywhere near my speed wanted to do 5 miles, so we hung together for the duration... he kept complaining about the pace, had to take two short walk breaks, but for some reason couldn't/wouldn't back off the accelerator.  Splits were 9:39 (w/u), 9:43, 9:47, 9:24, and 9:13...which includes two walk breaks and two stops to wait for the lights to change.  Felt great at the end, so was glad to be pulled along.  We had a talk on nutrition and hydration after.... mostly basic stuff, but much of it I didn't really know (like importance of using gels), having only ventured into longer distances in the last year or so.</p>
 
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