[Liam3494]

<p>Woo Hoo - I get to start a thread.  Just when you thought I had already given up - back I pop. I have difficulty getting on line over the weekend as I am rarely at home, unlike during the week. As it was this weekend, we had a series of power outages, so bare with me.</p>
<p> </p>
<p>I didn't do a lot of running over the weekend, but did manage to hash on sunday - Which may not sound like running to some, but as I laid the 10Km trail, then ran part of it again with teh pack, I clocked around 8Km of running - not too bad, if light and easy.</p>
<p> </p>
<p>This morning, at 9am, I went and ran a 7.3Km (around 4.5 miles) at a nice easy pace in 23 degree C temps. This is the time I will be running my 10K race on Thursday and so i wanted to replicate the conditions, as the forecast is for similar weather, Took it nice and steady, running a flat course in around 40;30 with a couple of delays at main roads - Not bad, and felt OK in the heat, but am having a niggle in my right hip when i stop running, will have to keep an eye on that.</p>

 

[tomwhite]

<p>...nice running liam//..........Beware the Niggles......</p>
<p> </p>
<p>=======</p>
<p> </p>
<p>...30min poolrun</p>
<p> </p>
<p>still trying to fit in a non-running cardio for Thursdays.</p>
<p> </p>
<p>xbike isn't enough (can't stand up on the pedals)</p>
<p>and can't do my nordictrak at present.</p>
<p> </p>
<p>suggestions??</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> ...and don't say POOLRUNNING.....</p>
<p> </p>
</div>
<p>......good running to the rest of ya</p>

 

[ksrunr]

<p>WTG Liam</p>
<p> </p>
<p>Tom - what about good old fashion swimming.  Doesn't take long to get a heart and lung workout especially if you are a "bad" swimmer.  I can have my heart rate up in one lap of the pool.  I usually swim up and back and then rest; almost like intervals except I'm trying not to drown.</p>
<p> </p>
<p>43 degrees this morning.   Will run this afternoon if I can get out.</p>
<p> </p>
<p>No HappyFeat - it may not be the same model but not too different.</p>
<p> </p>
<p>eta:  fat middle aged men like me wouldn't make a good cover and sell many mags.  </p>

 

[tomwhite]

<p>...I'm gonna try it ks//...........last time I got SwimmersEar so bad HALF MY HEAD swelled up</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> ...WHILE Pickles was watching.....</p>
<p> </p>
</div>
<p>and</p>
<p>I went to bed with a Bag of Frozen Peas on my head.</p>
<p> </p>
<p> </p>
<p>a Bold Fashion Statement.</p>

 

[ksrunr]

<p>They make these new things called ear plugs.    Surely a pharmacist could find these.  </p>

 

[Tamster]

<p>Johnny got his hair cut???!!! This I gotta see!</p>
<p> </p>
<p>A few of you already know this from my posting over at RA, but since I mentioned this fundraiser/jumpathon over here last week, I wanted to follow up. What turned out as a fun event, had a bit of a tragic episode. At 1:30 a.m. on the HS kids (Vice President of the FBLA -a junior in HS), was doing some flips on the trampoline and one of his flips caused him to land on his head and he broke C5, pretty severely. Went in for surgery on Saturday a.m. and is a quadriplegic. He has muscle control in his shoulders and can grip lightly with his hands. I guess he's starting to feel some sensation in his lower extremities, which is a good sign, but still no muscle control.  He was also on his HS track team and had been doing alot of running lately in prep for spring track. He is in great physical condition which should help with this rehab. However, the chances of him walking again, unassisted, are not very good with the severity of his injury. Miracles do happen though.</p>

 

[tomwhite]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ksrunr</strong> <a href="/t/75862/tuesday-6th-dec#post_2021931"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>They make these new things called ear plugs.    Surely a pharmacist could find these.  </p>
</div>
</div>
<p><br><br>
...the sad thing is I WAS//////</p>
<p> </p>
<p>I need to check for extra holes</p>
<p> </p>

 

[Hemerocallus]

<p>Thanks for starting us off, Liam!  Have fun at the 10K, but easy on those expectations!</p>
<p> </p>
<p>Gee I hope Johnny's not losing the ponytail!</p>
<p> </p>
<p>Agree with you on RW, HF...... they get criticized a lot for all the beautiful people on the covers, not "real" runner.</p>
<p>And it's Kara Goucher's Running for Women.  Looks pretty basic, and pretty loosely organized, but there could be some gems in them thar tips!</p>
<p> </p>
<p>Hi Tamster!</p>
<p>Hi KS!</p>
<p>Hi TW!</p>
<p> </p>
<p>Did my usual Tuesday spin class, but this time downed a large coffee (double/double) and granola bar first.  No rubber legs this time, so will try it again next week.</p>

 

[Baba O'Riley]

<p>Greetings, Masterfuls.</p>
<p>   Three miles today after two days off (although yesterday there was plenty of walking as the wife and I did a shopping day....). Somehwat sluggish to start, but caught my rhythm somewhere after Mile 2 started.</p>
<p> </p>
<p>Good runs, all</p>

 

[ripvanracer]

<p>Looks like we have a big crew today.  Any signs of Mike?</p>
<p> </p>
<p>Sorry to here about that Tamster.  We had a good athlete a little older than me break his neck diving into an innertube at a pool but he might have already graduated from high school.</p>
<p>He got where he could walk with a crutch after a few years.  I was lucky a few years back when I had my accident I didn't do any permanant spinal cord damage.</p>
<p> </p>
<p>Today was hill day after doing a couple flat workouts.  Being allergic to cold weather, I headed for the fitness center to attempt a workout I devised yesterday to make the run</p>
<p>a little more interesting and challenging.  The goal was to gain 2% elevation each mile but to make the hills much steeper.  To do this, I took inclines from 4% to 8% and did the appropriate</p>
<p>distance at each incline to equal 2%/mile.  That meant doing .5 miles at 4%, .4 miles at 5%, .34 miles at 6%, .3 miles at 7%, and .25 miles at 8%.  While I did the whole .5 miles at one time for 4%, I broke 5% and 6% into two intervals with 7% and 8% into 3 intervals.  I then mixed them up so I did it in the order of 4,7,5,8,6 with the pace set at a consistent 7:30/mile.  It was really a controlled hill fartlek workout with the hard parts lasting anywhere from 45 seconds to 3:45.</p>
<p> </p>
<p>I started with a 2 mile warmup and then jumped right in.  I doubt I could have run much faster as I was right on the edge from the beginning.  I got through the first hour (8 miles) and got a drink since the treadmill had to reset.  I jumped back on and still had to do 8% and 6% the next two miles.  The plan was to go 12 miles, but I was starting to struggle at the end of the climbs so I quit at 10.  I did have enough energy to throw in one last hill at 9% for the last 10th of a mile.  I ended up with a little over 1,200 ft elevation gain for the run.  After a little recovery, I cooled down with a couple more miles to give me 14 for the day.</p>

 

[HappyFeat]

<p>You're a tough act to follow, Rip.</p>
<p>6 miles for me tonight. No problems so I may introduce some faster paces tomorrow.</p>
<p>I'm rereading George Sheehan "Running and Being" right now.</p>