[ksrunr]

<p>Hi Happy Feat</p>
<p> </p>
<p>I normally don't take any time off either.  Last time I did was several years ago due to an injury.  I was out at least 6 weeks.   This time I feel I've really made some good progress since summer is over and I want to just absorb what I've gained and then recharge the mind and body.  I think I've got some good racing years left and I've got to get the most out of them,   My 1/2 age graded over 79% last week and would have been over 80 % if conditions would have been better.</p>
<p> </p>
<p>I can't start the thread tomorrow.  Have to run early and then a funeral service that will take away the whole morning and part of the afternoon.  I'll check later in the day Wed.</p>
<p> </p>
<p>Ran ez 5.5 miles this morning.  Got a few sprinkles at 3 miles and then it stopped.   Mosquitos are back!   Rained pretty nicely for a few minutes after i got home.  Need.more.rain.please</p>
<p> </p>
<p>Got to get some work done so check ya laters.</p>
<p> </p>
<p>ks</p>
<p> </p>
<p>Tom - it's in the mail</p>
<p> </p>

 

[Hemerocallus]

<p>Hi KS,</p>
<p> </p>
<p>I've been toying with the idea of taking a week off as well, as my last time off was injury-related back in early June.  If we get good skiing conditions over the holidays, I might just do that instead of run......  but with rain in the forecast for this Thursday it's looking like it's going to be a green Xmas.</p>
<p> </p>
<p>The usual 5 of us did our weekly spinnerama, preceded by calf raises, hamstring curls and squats, then followed by some killer abs.</p>
<p> </p>
<p>Can't start tomorrow either..... am hoping to get a decent TM run in before the bus leaves the office for the annual all-company off-site business meeting, service celebration and holiday lunch.  Won't be on-line until late afternoon at the earliest.</p>
<p> </p>
<p> </p>

 

[Johnny]

<p>Morning Heme & Ks</p>
<p> </p>
<p>5.6 miles in the woods over the frozen tundra.....rolled my ankle about 1/2 way through, walked it off and then kept going....icing it now and starting to have 2nd thoughts about continuing to run on it.</p>
<p> </p>
<p>Hell of an explanation yesterday rip <span><img alt="icon_salut.gif" id="user_yui_3_4_1_7_1323798596308_161" src="http://files.kickrunners.com/smilies/icon_salut.gif"></span>....I'm now picturing you in a lab coat with a clip board .....(of course, you're wearing it over your inner AC-DC t-shirt <span><img alt="biggrin.gif" id="user_yui_3_4_1_7_1323798596308_300" src="http://files.kickrunners.com/smilies/biggrin.gif">)</span>. I just set the TM grade on 1.5% and go,</p>
<p> </p>
<p>FO....how;s the knee coming along??????</p>

 

[HappyFeat]

<p>Hi KS, Heme, Johnny, and the rest of the gang,</p>
<p><span style="color:#0000cd;">((Johnny's ankle)))</span></p>
<p>Sorry to hear about the mosquitos, KS - I guess the rain brought them out?</p>
<p>I'm on lunch, s'posed to be stretching and stuff, so I better get to it while I still have time left.</p>

 

[Johnny]

<p>Hi HF</p>
<p> </p>
<p>got an email from Garmin, they've shipped it back to me...based on how long it took to get there, I should have it back next Monday <span><img alt="rolleyes.gif" id="user_yui_3_4_1_7_1323809774493_161" src="http://files.kickrunners.com/smilies/rolleyes.gif"></span>. I guess that's what I get for choosing the cheapest shipping.</p>
<p> </p>

 

[ripvanracer]

<p>Hi KS, Heme, HF, and Johnny and anybody else that stops by later.</p>
<p> </p>
<p>I attempted my mountain run this afternoon on the treadmill.   After a mile warmup, I basically climbed a little over 200 ft each mile doing inclines of 8,</p>
<p>12,10,14,9,15,and 9% and running the rest of the mile level at 7:30 pace.  The inclines were run at 7:30+ 15 seconds per 1% so 12% was at 10:30 pace, etc.</p>
<p> </p>
<p>It was supposed to be an easier workout than the last couple but it turned out to be harder.  Each successive hill got harder and harder until the second time around</p>
<p>at 14% I could only do half the hill.  I ran level for a bit and then finished with basically a max heartrate test at 15% incline to complete 12 miles.</p>
<p>I wanted to do another couple miles at 8:00 pace but various muscles felt like they were going to tighten up after a half mile so I called it a run.  I didn't do too bad guessing</p>
<p>the paces for the incline but I forgot to take into consideration the extra time it took to do each mile.  The time it took to finish 12.5 miles was about the same time it took to run</p>
<p>15 without the hills the other day. In the 11 miles that I did the hills, I gained 2,500 ft elevation.  I will say it is amazing how fast the time goes by when I set up these runs that have all different paces and inclines.  I hardly watched the tv at all during the run.</p>
<p> </p>
<p>Sorry to hear about your ankle Johnny.  Hope it is just a mild sprain.</p>

 

[tomwhite]

<p>...gosh, I thaought it WAS Wednesday//........I should never switch days off......</p>
<p> </p>
<p>========</p>
<p>somehow I must have missed some posts..</p>
<p> </p>
<p>....but ks//......Garlic Tablets will keep the 'skeeter off you</p>
<p> </p>
<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
<p> </p>
<p> ...Winter 'Skeeters??</p>
<p> </p>
</div>
<p> </p>
<p>anyway</p>
<p>24min poolrun,</p>
<p>got my Christmas Shopping done.</p>
<p> </p>
<p>in the barrel for the rest of the week</p>
<p> </p>
<p>..............good running guys.......</p>

 

[Fortunate One]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Johnny</strong> <a href="/t/75916/tues-12-13#post_2022652"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>... FO....how;s the knee coming along??????</p>
</div>
</div>
<br><br><p>Thanks for asking, Johnny.  I think it's doing great.  It seems quite flexible and pain is minor.  I see the ortho tomorrow and expect to hear something about when/if I should return to running.  Fingers crossed ...  Sorry about the ankle.  Ice and rest are your friends right now.</p>
<p> </p>
<p>No mosquitoes up here, ks.  I have plenty of time to start the Daily tomorrow--nothing else to do ... certainly no running to report ... </p>

 

[HappyFeat]

<p>6 miles for me tonight and 2 lessons learned: NEVER shorten the warmup and start SLOW.</p>
<p> </p>
<p> I was feeling overconfident after how great last nights run was; so I decided to shorten my warmup to just one mile instead of two and started about 20 seconds faster to boot!</p>
<p>Well right off, my right AT and calf were <span style="text-decoration:underline;">not</span> pleased. It took until the third mile when I was actually "warmed up" before things calmed down. I was kinda tired too, so the whole run was just completely different than last night.</p>
<p> </p>
<p>The good news of the day is I discovered the "marble" in the side of my neck that's responsible for my headaches lately and have been massaging and stretching and just feel a whole lot better tonight.  Even better, my massage therapist finally called me tonight and I have an appt for Thursday. Sooo happy about that!</p>
<p> </p>
<p>Is your TM programmable Rip?  I'm so not surprised you couldn't watch tv during your workout today<span><img alt="smile.gif" id="user_yui_3_4_1_7_1323834012542_161" src="http://files.kickrunners.com/smilies/smile.gif"> - pretty technical and challenging if you ask me. </span></p>
<p> </p>
<p><span>Sounds like good timing, Johnny. Your Garmin will arrive back when your ankle is ready to rock and roll again.</span></p>
<p> </p>
<p>I hope the orthopod gives you the "all clear" tomorrow FO. Keeping my fingers crossed for you.</p>

 

[ripvanracer]

<p>Good luck with the doc tomorrow FO</p>
<p> </p>
<p>Treadmill is manual input.  That would be great if you could program in a run like that.  Even better if you could mapmyrun  for a course and program that in.</p>
<p>We might still be a few years away from that. </p>
<p> </p>