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<p>Good Morning!</p>
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<p>Beautiful morning here today.  Ran for an hour.</p>
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<p>irun - you're running well!  Hope you are enjoying the scenery on your DC runs lab!</p>
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<p>Enjoy your day!</p>
 

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<p>I'm so jazzed!  Track Tuesday again and I had a hunch that I should just do 4 x 200m with 100m recoveries, after a warmup of course.  Now keep in mind my usual times are about a minute but I do more of them.  Here are my times: 0:49, 0:51, 0:53 & 0:52.  I did them by effort, pretty much all out.  I caught my breath after that & just savored that moment!  Jogged home dripping wet with sweat for a total of just under 4 mi., so quality not quantity.</p>
 

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<p>Hi Pink! And Opie! heh</p>
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<p>And everyone else, I've not been posting much because I don't feel much like a runner these days.</p>
<p>Now that it's cooler I am going to really try to change that.</p>
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<p>I do read as much as time allows though. Sure has been quiet here.</p>
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<p>Was kind of surprised that nobody noticed that Sunday was Talk Like a Pirate day arrrrrrrrrrrrr.</p>
<p>I was out east all day, left at 6:15 AM or I would have started a thread </p>
 

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<p>Nice run Pink</p>
<p>Good for you Opie - feels good doesn't it?</p>
<p>Hi Hallybarb</p>
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<p>no run for me this morning.  Will have to hold off til tonight.   Plan is 1.5 hrs with 4 X 1.25 5k pace repeats with 2 min recovery intervals.</p>
<p> </p>
<p>We are going to start having to posting more or our thread is going to die out.</p>
 

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<p>Opie, awesome workout, dude!<br><br>
Hally, I was thinking about you just this morning during my run, and about the general lack of posting here lately.  Please stay in touch.  I like hearing about your exploits on the bike.<br><br>
Hi Pink!  Thanks for the props.  I've been gradually ramping up. I still have flare ups of this psoas problem (yesterday for example), but it mostly occurs after the run and when I'm forced to sit for long stretches. It seems to be my new normal, so I'm trying to curb my enthusiasm.<br><br>
8 miles with 6 x 0.25 mi intervals + 90 sec recoveries. This was fantastic - in low 40F temps.  I love this w/o because after a 2 mi w/u the intervals are done with 3.5 mi still to go.  So I just try to run a comfortable GA effort from there and I get a kick out of how I cover that 3.5 miles in sub 8 minute pace.  Normally that's wicked fast for me, but the preceding speed work makes it seem easy.</p>
<p> </p>
<p>ttfn,</p>
<p>Mike</p>
 

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<p>Hi Hally, Pink and Opie!  You too, Mike and KS!!</p>
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<p>Nice effort, Opie!</p>
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<p>45 minutes of spin, plus 15 minutes of core, in the work gym before hitting my desk.</p>
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<p>Enjoy the day, everyone!</p>
 

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<p>...opie-meister!!!!!!!!</p>
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<p>nice running</p>
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<p>[[[[[[[[[HemeMeister]]]]]]]]]]</p>
<p> </p>
<p>========</p>
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<p> ..home computer is still out</p>
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<p>...trying to</p>
<p>fight off a cold in progress,</p>
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<p>me and Old Running Buddy hope to make a U-Tube tomorrow</p>
<p>over at the Y trails</p>
<p>on</p>
<p>''Running with Arthritis in The Hips''</p>
<p> </p>
<p>gonna PoolRun first so I don't</p>
<p>CrampUp</p>
<p>and fall on my head.........<img alt="" src="http://files.kickrunners.com/smilies/blush.gif" style="width:18px;height:18px;" title=""></p>
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<p> </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">
<div>
<p> ...A Star is Born.......</p>
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<p><strong>N0T</strong></p>
</div>
</div>
<p> ...Good Running guys.............Do a Mitzvah today........</p>
<p> </p>
<p> </p>
<p>or maybe two.</p>
 

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<p>good morning! or good noon-day for the east coasters, and good Happy Hour to Gobi.</p>
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<p>5 mile run for me last night. Nice, cool and fall-like out there.</p>
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<p>no run today as I'll be busy doing (hopefully!) the last of my canning tonight.</p>
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<p>Nice workout Opie!</p>
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<p>it used to be we were so chatty here that we'd challenge ourselves to try and make it a 100 post day. Now it looks like we'll set the bar a little lower . . . how about let's try to make it to 30 today. Whaddya say folks? <img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" style="width:26px;height:28px;" title=""></p>
 

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<p>7.5mi with 4x1k, 60sec rest: 4:00, 3:45, 3:51, 3:42.  84f humid windy uggg.</p>
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<p>no internet at my house for another few days.  it's wonderfully peaceful.  and actually this past weekend i did something in bed that i haven't done in years.</p>
 

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<p>Wtf?  Changing the subject, I got to see Jupiter again this morning because I got up early.  Do you ever get to look at it with the telescopes, mc, or just the sun?</p>
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<p>eta-Tammy, Newport, Newport-go ahead and rub it in, why don'tcha?</p>
 

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<p>Do tell what you did in bed MC!</p>
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<p>Seems like some folks are posting more on RA, some are posting more on FB. Maybe some aren't posting at all. I know we haven't seen GGP lately since her surgery, but I do see occasional updates from her on FB. I can't keep up with 3 places although I do peek at the others occasionally. And where the heck is Dr Dale?</p>
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<p>Mike, I post my bike stuff in the bike thread but FTR spent two weekends ago in Falmouth with my biking pals. Rode 3 out of the 5 days, once to Bourne Bridge, a day in MV and one day to South Cape beach and Woods Hole.</p>
<p>Last weekend went out east and then rode to the Shelter Island ferry and around the island. You can get one from the north or south fork. We took the north one there and back.</p>
<p>It's a nice time of the year out there. When you getting a bike?</p>
 

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<p>4 slow miles this morning at 9:59 pace.  Purposely keeping the pace slow so that my last tempo/speed workout on Thursday goes well.  And so the leg stays happy.</p>
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<p>I'm traveling up to Daytona Beach later today.  Our Church Praise Team and our (adult, middle school, and elementary school) Choirs are giving a 14-song, 2+ hour performance tomorrow at a big Lutheran convention.  These attendees have NO idea what they're in for.  This is going to be something else.  I have a solo in there too.</p>
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<p>Erika, I will call you later to see if we can make some plans ...</p>
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<p>I got my TCM race booklet in the mail yesterday.  I'm in Corral 1 only due to my BQ.  Just to assure I don't get trampled by all the speedsters I intend to go waaaaay to the back of that corral.</p>
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<p>Bill</p>
 

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<p>I've noticed it's been pretty light around here. I think a lot of folks didn't like the transition here at KR... I'm still getting used to it myself. RA has been pretty active lately, with a lot of dailies following a theme of sorts. Yesterday was tapering, today we seem to be talking about dogs...</p>
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<p>[trying not to think what mc might be talking about...]</p>
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<p>Thinking of a race report, but not sure if it'll happen. Kinda like last year's race, just harder, warmer and faster.</p>
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<p>Yes, Mike is running very well. Don't screw it up now, ok? ( <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""> )</p>
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<p>TCM excitement is building! Can't wait to hear about the get-togethers as much as the race itself.</p>
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<p>Byll, Sunday morning is open for me... conference stuff starts at 1 p.m.</p>
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<p>Hey Opie, nice work, dude. Are you noticing any difference in your running now after doing the weight training this year?</p>
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<p>I think I'll head to the gym at lunch and spend some time on the elliptical. My foot is hurting today, and my knees were achy on my run yesterday. Funny, both my knees and feet were fine during and after the race; it was my calves that were killing me. The calves are fine now. Our bodies are funny things sometimes.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Opie</strong> <a href="/forum/thread/70233/tuesday-09-21-2010#post_1947247"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Wtf?  Changing the subject, I got to see Jupiter again this morning because I got up early.  Do you ever get to look at it with the telescopes, mc, or just the sun?</p>
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<p>eta-Tammy, Newport, Newport-go ahead and rub it in, why don'tcha?</p>
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</div>
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<p>i read in bed.  haven't done that in years.  geez some people.</p>
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<p>opie the jupiter pics we've taken are mostly in the infrared, where the atmosphere of the planet does some strange things compared to the visible.  here's jupiter at about 2200nm (wavelength four times longer than what you see with your eyes at 500nm): here the poles of jupiter scatter sunlight more strongly with a high layer of cold aerosols, and some of the mid-latitude storms actually appear bright since they are warmer (we see deeper into the atmosphere) than the surrounding cloud layers.<br><br>
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<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/57594/width/1000/height/800/flags/" target="_blank"><img alt="jupiter_kband.jpg" class="lightbox-enabled" data-id="14085" data-type="61" src="http://www.kickrunners.com/content/type/61/id/14085/width/500/height/500" style="; width: 500px; height: 500px"></a></p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>breger1</strong> <a href="/forum/thread/70233/tuesday-09-21-2010#post_1947277"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Sunday morning is not good Erika - Church (unless you are so inclined).</p>
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<p>Bill</p>
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<p><br>
Would she get to hear you sing? That could be a treat Erika!</p>
 

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<p>thanks, matt, & that's awesome</p>
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<p>Erika, I think the lifting does help.  I don't remember if I pumped my arms this morning or not.  I think my posture is better, running or not.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>hally</strong> <a href="/forum/thread/70233/tuesday-09-21-2010#post_1947295"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Would she get to hear you sing? That could be a treat Erika!</p>
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<p>Actually, she just might hear me sing my solo.  I believe I'm singing it this week.  (And the choir too.)</p>
<p> </p>
<p>Bill<br>
 </p>
 

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<p>That would be cool for Erika.  I'd love to hear you sing live.  Maybe tomwhite should sing during the filming of his youtube performance.</p>
<p>mc, I thought it'd be eating crackers.</p>
<p>Opie, good times!</p>
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<p>45' sunshiny easy, 4x100m strides</p>
 
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