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Good Morning.<br><br>
Up and at um early this morning to catch a ferry. Going to squeeze 6 in before I go and a big bowl of cereal!<br><br>
Hope everyone has a great day!
 

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Had a great TM workout yesterday for once. I was definitely struggling on the last 2 quarters but I held it together and did everything I set out to do.<br><br>
2mile w/u, 4x(200, 200, 400) with equal rest. 200s at 5:16 effort, 400s at 5:24 effort. 2 mile c/d.<br><br>
Recovery run today...will probably end up on the TM...supposed to be a high of 7 so will probably be below zero with the WC.<br><br>
(((Flo)))<br><br>
Have a great run Dan.<br><br>
Tonya I think your Coach sounds like a smart guy, I'd go with him.<br><br>
Ellen and Apple - Sounds like an absolute blast.<br><br>
Nice run roots.<br><br>
QN - Speed is all relative my friend.<br><br>
Brian - Nice workout! You got some spot on pacing.<br><br>
Anyone else who's hurting...get better. Everyone else - Nice job out there.
 

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Oh ya and for the record Tonya, I definitely don't hate the TM, I just hate doing workouts on it since I work way harder to get the same speedwork pace I get outside. Probably all in my head, but maybe not since I'm usually running at like a 5% incline just to go fast enough.
 

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Hope the 6 is going well Dan.<br><br>
I definitely agree about the treadmill Alex. I always feel like I'm working harder than I really am.<br><br>
More of the same last night. 10 easy.<br>
I wanted to get a decent workout in outside this week to see what 6 minute pace feels like for me right now on the roads, but the weather's not looking conducive for that right now. Looks like I'll have to put in in on the treadmill this week, since I'll still have time to do it once outside before I race in mid March.<br><br>
Planning for 10, hopefuly a little more as long as I have time.
 

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Good morning all.<br><br>
Dan hope you had a good 6.<br>
Alex, glad you had a good speedwork session on the TM last night.<br>
Mailbox, good job with the 10 last night -- enjoy the 10+ today...<br><br>
Was back down to 30 this morning, which still isn't bad -- did 50 minutes on the trails...
 

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Dan: nice work on the early 6<br><br>
Alex: yes I have driven by your dads store several times... always wanted to stop.<br><br>
Mailbox: I wish I could go run a easy 10 every night<img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><br>
Loopy... I long for my trails to be runable again... hopefully early to mid next month. I really need some time on them I am doing a trail 50K in april and have no trails to practice on right now!<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
Another easy night for me 3-5<br><br>
Alex these are the boats I sell.<br><a href="http://www.marquisyachts.com" target="_blank">www.marquisyachts.com</a><br><a href="http://www.carveryachts.com" target="_blank">www.carveryachts.com</a><br><a href="http://www.searay.com" target="_blank">www.searay.com</a><br>
and a few other brands
 

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Hey Richard, which 50K are you doing? Hope your trails become accessible soon...<br><br>
I know I am quite lucky to have some great (and very challenging) trails right at work. Somehow, I had been working here for nearly 5 years before I found them -- d'oh!<br><br>
The funny thing -- and I think I mentioned this before -- is that I started running them so I could do better in trail races but it seems to have improved my road times more than my trail times -- huh...
 

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Good morning all.<br><br>
2100 meters in the pool this morning. continuing to work on technique and breathing. I can definately see a difference. Maybe not in the speed, but the ease of completing the same distance is way easier now. Speed will come I just don't want to rush it. I am less than a month away from my Triathlon now. I am getting excited. <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
Dan - Hope you have a good run.<br><br>
Alex - Nice workout. I can be difficult on the TM. I have the other preception on the TM. That it is easier than being outside.<br><br>
mailbox - great job out there. Such consistency in getting out there.<br><br>
loopy - Nice run this morning.<br><br>
Richard - Have a great run tonight. Must be exciting selling such boats. I must have missed some conversation on this over the weekend. But, do you have one yourself?<br><br>
Hope everyone has a great workout today.
 

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Good morning everyone. I think I have 3 or 4 miles planned for today. Most likely at the rec center on the treadmill as the air quality is still terrible. Keep up the great running everyone.
 

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Gonna do some speed work today. That's a definite go because legs are feeling 100% or better. It might have to be after work because it looks like I have a lunch meeting. sigh...
 

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Hey everyone,<br><br>
Had a nice little 3 mile recovery today with 3x100 Striders mixed in.<br><b><br>
Kevin:</b> enjoy the better air indoors!<br><br><b>Dave:</b> it's been great to see your tri development - especially in the pool. I can't wait to do one myself someday...just gotta be able to afford that bike!<br><br><b>Richard:</b> ooo....boats...another "someday" wish list I have!<br><b><br>
Loopy</b>: Do you do trails in the dark? Seems hard!<br><br><b>Mailbox:</b> What is your weekly mileage at right now...I see a lot of those double digit runs!<br><b><br>
Alex:</b> Nice job on the TM. I avoid the TM at all costs...luckily here in Portland the weather is usually bearable.<br><br><b>Dan:</b> Way to fit in a run - even on a time crunch...can't imagine running at 5am! 6 is the earliest for me!<br><br>
Alright everyone else...have some great runs today!
 

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Morning all!!!<br><br>
Late start here, so no time for call outs...<br><br>
Fishbowl for me this morning. Wasn't sure if it was going to happen or not. I ended up taking some prescription anti-inflamatory last night, and it really helped! Stuck with a steady, and worked on form. 51mins.<br><br>
Change, then out for a run. 15' and about 20mph winds. Nice coating of ice/snow. UG!!! Decent run. Everything seems to be working. Except, I seem to have lost my speed. Anyone seen it??? 4.55m, 41:25, 9:07pace
 

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Glad all is back to normal. See what a little time off will do for you. You will probably be faster than ever.<br><br><br>
Brian - That you for the complement. I really can't wait to do this tri. I know what you mean about the bike. That is what held me up for the last two years. I finally broke down and found a descent bike for a pretty good price. I gave up going to Boston for the bike. I think it was worth it though. I will have another chance to go to Boston. Hopefully!
 

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Hey people. I started doing my run on the mill but only got 1.65 miles before the baby woke up. So after I dropped them off, I figured it's a slow week at work because of school vacation, and I did 5 after that, in 43:03. Then I came to work.<br><br>
Which means I have to work now, so, bye.
 

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Richard -- your 50K looks like a good one -- loops, my favorite <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Also like a potentially fast course: 3:11 course record - wow!<br><br>
Brian, It is usually just getting light when I start at about 6:45 -- though it has been pretty dark on occasion, especially if I start earlier. I do have a headlamp, but don't usually use it unless it is really dark...
 

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<b>(((((FLO)))))</b> - I hope your day is going better today than it did yesterday.
 

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Good morning everyone,<br><br>
After getting into the 70s briefly yesterday we're back at 40s and windy today. Still, that weather's not too bad. I thought it would feel a little colder outside than it actually does.<br><br>
I'm planning on a fairly easy 8 this afternoon as a break from work. I'll do it with my co-worker. My guess is even though it's an easy run we'll still end up going under 8:00/mile pace.<br><br>
Also, I ended up buying a new pair of shoes last night, though it wasn't really planned. My wife was shopping at an online shoe store site and she needed one more pair to get some big discount but she couldn't find anything else. So she said, "why don't see if they have some running shoes?" I looked for Nikes, my preferred brand, but for some reason they don't sell Nike. I was about to give the laptop back to her but then I did find a pair of NB 826s (said to a lightweight trainer/racing shoe). Price seemed pretty good and they had good ratings so I figured I'll give them a try. They do sound mighty similar to the Air Zoom Hayward, which I currently use for speed training and any races longer than 10k. Oh well, we'll see how it all works out.<br><br>
Flo - no idea what's bugging you but hope everything's OK.<br><br>
Tonya - good luck w/ the speed workout, I think you'll be fine. I'll be on the track for 1600s tomorrow night, can't wait!<br><br>
4bm - nice job on the double this AM<br><br>
Brian - nice recovery run and good job on the intervals last night.<br><br>
kfuller - sorry to hear about the bad air. Reminds me of when I was in Mexico City. <img alt="razz.gif" src="http://files.kickrunners.com/smilies/razz.gif"><br><br>
Richard C - have a good run later. Maybe you'll run into Alex at the butcher shop.<br><br>
Alex - 5% incline on the intervals is pretty impressive, esp. with that pace.<br><br>
Loopy - sounds like you do have some great trails around you.<br><br>
Dave - only 1 workout today?? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Mailbox - you're going to have some massive base for when you start going fast again. Good luck w/ the 10.<br><br>
Dan - Hope the morning 6 went well.<br><br>
OK, well better get some work done so I can clear an hour to run later.
 

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<br>
Nope, getting ready to head out the door for a nice little bike ride. You have to love when you get paid to workout.
 

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Hey everyone... Day is going really fast, It's almost noon already. No wonder I am hungry, come to think of it I am always hungry!!\<br><br>
Anyway, today is rest day since I ran long run yesterday. I don't have time to go to gym for core, so it is a real rest day.<br><br>
Enjoy all - gotta go and work
 
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