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<p>12 or so miles this morning.  Hips/lower abs super tight so I bagged any idea of a tempo run.  I took 3 miles to loosen up. I decided to go a bit longer because I felt like it.  My pace was terrible but that happens.  67F and humid.</p>
<p> </p>
<p><strong>FB</strong> - nice to see the pace improve, huh?</p>
 

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<p>FB- glad the pace got better</p>
<p> </p>
<p>RA- Good job gettin thru the 12.  We got some killer looking weather comming our way, what about yours?</p>
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<p>Not sure of my run yet.  Got forced to go in early last night, so I'm kinda pooped.  Legs were still sore yesterday evening when I woke up, but I guess they loosened up over the 12 hrs I was at work, just a lil stiff now.  Was wanting to do like a 4 mile tempo @ 10K pace today, but may just stick to easy miles...depends on the legs I guess.</p>
 

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<p>Good day all.</p>
<p> </p>
<p>FB - It does feel good when the pace picks up at the same effort level.</p>
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<p>RA - nice 12 miler!</p>
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<p>BBS - Hopefully that weather will spill down this way a little.  How far are you from knoxville?  I will be doing my half-ironman in Lenoir city just south of knoxville.</p>
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<p>Me - 30 mile group ride this morning.  Only stayed with the group for the first 7 miles or so and then I dropped off the back.  Taper week and no need to push too hard.  It made for a nice relaxed ride.  First 8 miles averaged 22+ and the total ride average 17.7, so I really backed off.</p>
<p> </p>
<p>Happy training everyone.</p>
 

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<p>Good morning all.</p>
<p> </p>
<p>Nice job picking up the pace FB!</p>
<p>Great job on the 12 Asics.</p>
<p>BBS have a good run... whatever it ends up being...</p>
<p>Dave nice ride.</p>
<p> </p>
<p>I did 10 miles on the canal path this morning -- felt a bit cooler/less humid...</p>
 

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<div class="wiki_markup" id="user_content_1937429">
<p>Morning,</p>
<p> </p>
<p>FB - looks like your fitness is improving</p>
<p> </p>
<p>RA - good job on the 12 and take care of those hips/lower abs.</p>
<p> </p>
<p>BBS - Good luck today.</p>
<p> </p>
<p>Dave - nice ride.  After trying out biking yesterday, I am just amazed at those paces.</p>
<p> </p>
<p>I had an easy 8 on the trail this morning, felt almost normal.   Met up with the group with the first time in a couple of weeks, and did the first 3 or so with them but then stayed on the trail as they were doing a slightly longer route involving pavement.  I didn't look at my watch much and thought I slowed down the second half but it turned out to be pretty even.</p>
<p> </p>
<p>Take care, all.</p>
</div>
 

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<p>Morning...</p>
<p> </p>
<p>zrun - Nice going on your run.  Great that you're feeling better.</p>
<p>Loopy - Cool mornings here as well.  Too soon for that.</p>
<p>Dave - Nice easy(?) ride.</p>
<p>BBS - Whatever it is I hope it's a good one.</p>
<p>RA - Good listening to the bod</p>
<p>FB - Another day, another run.  Nice going on the pace.</p>
<p> </p>
<p>I'm feeling whooped today so am taking an extra day of rest. </p>
 

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<p>Good morning!</p>
<p> </p>
<p>Nice runs so far today everyone.</p>
<p> </p>
<p>I got out for just shy of 8 miles this morning. Temps so much nicer today after yesterday's rain. Recovery tomorrow and then a fitness test later this week.</p>
 

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<p>Good morning everyone.  I did 6 miles in 52:25((8:44).  The last mile was much faster than I wanted it to be though.  It was a nice cool 56 this morning.  Nice job on all of the early morning running.</p>
 

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<p>Morning all from the mountains of WNC.<br><br>
We just finished having breakfast at the B&B where we're staying, getting ready to drive out to the other side of Asheville to check out the trail system in an area called Bent Creek. I will probably run while DW rides.<br><br>
Another nice cool day here albeit a touch humid. Such a change from DC.<br><br>
Nice running & riding & resting out there.</p>
 

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<p>Dave- I live just North of Memphis, so say about 7 hrs from Knox.</p>
<p> </p>
<p>Loopy- nice goin on the 10 miler</p>
<p> </p>
<p>Jill- Glad you got the 'almost' 8er</p>
<p> </p>
<p>zrun- gotta love those runs when your pace is better than you thought</p>
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<p>Dan- enjoy the extra rest</p>
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<p>Kevin- 56? did you run in a jacket? Gloves maybe?</p>
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<p>Hawk- Careful, sounds like you're getting aweful close to God's country</p>
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<p>Ended up doing 5 w/ 2 @ HM pace (7:50, 7:42).  Legs felt great at first... then it went South towards the end.  That 5K beat the brakes off of me.  I've never been this sore from a 5K race before.  May take a rest day tomorrow to try to calm things down.</p>
 

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<p>Hello fellow Kicksters.</p>
<p> </p>
<p>I have been MIA for a couple weeks.  In past I mentioned DH & I took care of MIL who lived with us.  Well she became very ill end of July and passed away two weeks ago.  It had been hectic in our household between hospital trips and then funeral arrangements.  Lots of family from out of town and arrangements to handle.  We were sad to see her go however she had been sick for sometime now and these past two years had been not good and everyday was a struggle. </p>
<p> </p>
<p>Life is finally starting to get back to normal except for I am still playing catch up with work.  I was running for some therapy but no schedule or plan.  So today I am back to running on a schedule and will start looking for some goals.</p>
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<p>Ran on cedar track with the pup early in the morning for 3m just to see what legs could do and it seemed ok.  Will probably do the same tomorrow to keep it simple till I figure where I want to go.</p>
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<p>Oh by the way for all those people who run with pups, did anyon catch the RW article this month on gear for dogs?  It was cute.</p>
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<p>Loopy - great to see you again ! </p>
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<p>Hawk - love the profile pic, hope you are having good time but I agree with BBS, they shoot people up in those mountains for trespassing <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title="">.</p>
<p> </p>
<p>Jill - I have missed lots of good races in our area but look forward to see what late fall brings.</p>
 

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<p>Apple--welcome back!  Sorry you have been through such a rough season.</p>
<p> </p>
<p>PT early this morning.  Hoping to finally get this stupid calf issue addressed.  Son1 doing PT for shin splints.  From there we went to the fishbowl.  2000m of just trying to get things moving again. </p>
 

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<p>Apple - Very sorry about you're MIL.  Always very hard.  Hope you're life begins returning to normal</p>
<p> </p>
<p>4boys - Hope the PT is helping you and Son 1!</p>
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<p>Feeling better this pm looking forward to a run tomorrow.</p>
 

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<p>Back from the trails. Apple & BBS will be happy to know I kept it all on<br>
public lands - NC Arboretum grounds and a little part of the Pisgah National<br>
Forest.<br><br><br>
I made it about 11.6 miles in all. DW rode with me on her mountain bike.<br>
Pace was super-slow because there were lots of stops - to make sure we<br>
were going the right way, admire our surroundings, snap photos, etc. But the last two<br>
miles or so I decided to take on this loop with a big hill that we had done<br>
earlier one more time on my own. It starts with a steady 6% climb for<br>
about 0.75 miles. Like I do on my long hill repeats at home I ran it @ MP<br>
and was pretty beat at the top. But it's good training for the Verrezano<br>
Bridge, I figured.<br><br><br>
Apple - glad to see you back and sorry for your loss. Hopefully you will sail<br>
some calmer seas now.</p>
 
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