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<p>RR - Early morning run!  Great job.</p>
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<p>Heading out for my usual Tuesday morning ride.</p>
 

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<p>Good Morning,</p>
<p>  Tried running through a different neighborhood to add another mile to another course, and it did add just about a mile to the course!  6.3x miles @ a 9:26 pace.</p>
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<p>Nice Running RR, </p>
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<p>Have a good Ride BD.</p>
 

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<p>Hello <strong>R.Ruiz</strong>! Well done this morning.</p>
<p>Hope you had a good ride <strong>Dave</strong>.</p>
<p>Nice job this morning <strong>FB</strong>.</p>
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<p>I got out early for 10 miles with 2x3200 in the middle. Not sure what's up lately but I'm milking it for as long as I can.</p>
 

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<p>10.4 miles or so this morning.  70F and 90% humidity.  WTF!  Legs felt very tired but not sore from Sunday's 20.</p>
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<p><strong>Jill</strong> - nice 10!  I was thinking I should do some speed work like that but my legs had other plans.</p>
<p><strong>Dave </strong>- enjoy the ride</p>
<p><strong>FB</strong> - bonus miles!  Sweet.</p>
<p><strong>RR</strong> - hey there speedy!</p>
 

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<p>Good morning agian.</p>
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<p>Nice run Jill / FB / RA</p>
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<p>I had an enjoyable 31 mile group ride.  It is nice getting out there and being able to ride at speeds of 25+ for miles at a time.  My goal for next year: 25 miles in one hour.  I am going to start working on it.  I don't think I ahve the strength to do it now, so I guess I need to start hitting the weights.</p>
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<p>Happy training everyone.</p>
 

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<p>RR- Nice of you to drop in. Glad you're still at it</p>
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<p>FB- Nice goin on the new route</p>
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<p>Jill- Glad to hear you got the mojo kickin</p>
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<p>RA-  Yea... looks like we're getting another break in the heat this weekend tho</p>
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<p>Dave- Nice jpb on the group ride.  What do you usually average in speed on a normal easy ride?</p>
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<p>I am gonna try for a lil tempo run. 5 total w/ 3 @ HM pace.  Legs were dead yesterday and reeled it in at 3 miles.  They felt alot better when I got out of bed last night.</p>
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<p>RE: the 50K- Yea, me and <strong>JD</strong> just figured we could run this really easy, like stop at chill at each aid station, not race it, but have fun.  But it is limited to a small field and we waited too long (2 days!)</p>
 

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<p>Hey, all.</p>
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<p>Good job, <strong>RR</strong>.  Good to see 'ya.</p>
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<p><strong>Dave</strong> -- Enjoy the ride.</p>
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<p><strong>FL Boiler</strong> -- Way to estimate!  Good run.</p>
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<p><strong>Jill</strong> -- Enjoy the ride!  Good job.</p>
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<p><strong>RA</strong> -- See what you can do about that humidity for the next few weeks, eh?  And 10.4?  You're killin' me.</p>
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<p><strong>BBS</strong> -- Enjoy the tempo. </p>
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<p><strong>Me</strong> -- out for 9 with 5 X 600. </p>
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<p><br><br>
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<div class="quote-container"><span>Quote:</span>
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<p>Dave- Nice jpb on the group ride.  What do you usually average in speed on a normal easy ride?</p>
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Well it is hard to say really.  Like today we averaged 18.5, however that included the 3 or 4 minutes riding at 4 or 5 mph circling around to pick-up those that fell off the back.  I know I can ride 22 miles for an hour.  I guess I should figure out the course first.<br>
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<p>RR--nice 4.  </p>
<p>FB--new routes are always fun.</p>
<p>Jill--ya wanna send some of that my way?</p>
<p>Asics--don't worry, in a few weeks you'll be complaining about the cold and wind.</p>
<p>David--smokin' fast on the bike!</p>
<p>BBS--hope you have a good one.</p>
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<p>Recovery run for me this morning.  Legs certainly not fresh, but not dead either.  Added an extra loop for 6.2, just over 9:00pace.  Bit disappointed about that, but guess I'll have to take it.</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/70227/tuesday-09-21#post_1947129"><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><br><p>10.4 miles or so this morning.  70F and 90% humidity.  WTF!  Legs felt very tired but not sore from Sunday's 20.</p>
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<p>Yeah, what's up with that!  Not how I wanted to face my 3 x 2000 with bad sleep.   I knew from the warmup it was going to be tough.  Wound up just okay with 8:52, 8:49, 8:50 but was a struggle and my legs are still feeling it from Friday even with all the recovery.   With warm up and cool down, a shade under 10 miles.</p>
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<p>Nice runs and/or good luck today all!</p>
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<p>Morning...</p>
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<p>Wow, I slept in a half hour and the whole community is out...</p>
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<p>zrun - Tough to start that way.  Good job gutting through it.</p>
<p>4boys - 1/2 and 1/2 legs for 6?  Take it!</p>
<p>Rob - Hope that run went well.</p>
<p>BBS - Good luck with that run.</p>
<p>Dave - Quite a goal.  I know you'll hit it.</p>
<p>RA - 10.4 with 90% humidity and recovering from 20...Nice going.</p>
<p>Jill - "what's up"  sounds like a good thing.  I say milk it as long as you can.</p>
<p>FB - No humidity report this morning?  Are things getting better?</p>
<p>RR - Good start to the day.</p>
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<p>Out shortly but no sure how longly.  35 to 40 minutes. </p>
 

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<p>Dan-  Does the extra sleep mean that things are improving for you?</p>
<p>RA-  On Sunday the weather service sent out a weather balloon.  We had a fire sparked by the national guard doing machine gun training with up to 50 mph wind gusts.  The balloon showed that the humidity Sunday afternoon was about 3% and it was 93 out.  So from one extreme to another.  Nice running on the 10.4</p>
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<p>I got in 5 miles in 42:34(8:31).  Right now I am just running as all the racing for the year is basically.  I could enter some races for fun, but I am not sure what I am going to do.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>kfuller</strong> <a href="/forum/thread/70227/tuesday-09-21#post_1947180"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Dan-  Does the extra sleep mean that things are improving for you?</p>
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Things are definitely better but I'm still not able to add time/distance without paying a price.  Have plateaued a bit.  Was whooped after Sat. and Sun.  Adding slowly and measuring my fatigue.  More bloodwork in a week and a half.</p>
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>4boysmom</strong> <a href="/forum/thread/70227/tuesday-09-21#post_1947159"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Asics--don't worry, in a few weeks you'll be complaining about the cold and wind.</p>
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Cold is fine.  It was in the 30s for the marathon last year.  Wind?  That'd suck.  Although I'm hoping for perfect conditions, my guess is that it'll be 50 and rainy this year.  Haven't had rain on race day for a while.   Anyway, where's that race report? Chop-chop.</p>
 

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<p>Morning active peeps,</p>
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<p>Busy group indeed. As for me, it's another rest day. DOMS, big time. I can't believe I am this whipped after a half marathon. The last time I was this beat up was after my very first marathon, Philadelphia back in 2006. I will probably go for a walk with DW this evening. Then it's wait-and-see for what tomorrow brings. Generally DOMS takes 72 hours to clear out, so tomorrow is a possibility. If not tomorrow, definitely Thursday.</p>
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<p>Bottom line -- it's a straight-up recovery week for me. Day by day for now.</p>
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<p>RR - great to see you back and nice workout.</p>
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<p>Dave - your speeds on the bike just blow me away. I might hit 18-19 mph for a mile or so but for an entire ride? I'm lucky if I average 14 mph. Of course that's partly because the bike paths can get so crowded sometimes. As for 25, that's like Lance/Alberto/Levi territory. Then you have to work on catching up to Cavendish. <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" title=""></p>
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<p>FB - well done on the 6.3</p>
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<p>Jill - It's so cool to be in that zone. Can you send me the Google directions to it so I can find my way back?</p>
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<p>RA - 90% humidity on the first day of fall. Nice. <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" title=""></p>
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<p>BBS - good luck on that tempo run</p>
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<p>Chances - nail those 600s. I think you're going to burn Chicago to the ground on 10-10.</p>
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<p>4bm - nice recovery run, you seem to be in a good groove right now</p>
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<p>zrun - pretty nice workout off of poor sleep</p>
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<p>kevin - nice fun 5 miler</p>
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<p>Dan - keep building day by day, it's coming back.</p>
 

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<p>Hawk - Thanks.  What is DOMS?</p>
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<p>40 minutes.  All in all, a good effort. </p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>vashondan</strong> <a href="/forum/thread/70227/tuesday-09-21#post_1947220"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Hawk - Thanks.  What is DOMS?</p>
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<p>40 minutes.  All in all, a good effort. </p>
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<p><br><a href="http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness" target="_blank">Delayed Onset Muscle Soreness</a>.</p>
 

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<p>DOMS=delayed onset muscle soreness.  You know it when you have it!</p>
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<p>Yah, working on the race report...  I haven't written race reports for most of my races this season because, well, they're all about the same.  </p>
 

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<p><strong>Hawk</strong>, just don't push the recovery. I know you're chomping at the bit but take it as a reminder to hold back b/c you've got a great race coming up and I think you may be surprised at your results. (PS - Latitude = 40.6084, Longitude = -75.490) </p>
 
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