[breger1]

<p>Okay, I haven't started in a while ...</p>
<p> </p>
<p>With Hurricane Earl out there thrashing up the Islands, the far outer bands brought us some moderate breezes this morning that basically removed the wet humid air.  My humidity this morning was only 49% !!!  So even though the temperature was 80° at 5:15 AM, this was a run that was pleasant and enjoyable.</p>
<p> </p>
<p>I ran 8 GA paced miles that felt like easy-paced miles.  Avg HR only 133.  Woohoo!  This gives me a feeling of what I have to look forward to.  It's easy to forget.  Tinman tempos (or MP miles) packed into an MLR tomorrow.</p>
<p> </p>
<p>My back has been itching a little lately.  And I have a bum left shoulder that won't let me reach it.  So I have been leaning on towels, door frames, corners, and asking DW to scratch it from time to time.  This morning as I was getting ready for work I happened to look at my back in the mirror.  Holy Cow!  There's about a 2 inch diameter red welt back there!  That explains the itch.  It has to be a spider bite I figure ...</p>
<p> </p>
<p>Bill</p>

 

[Pink]

<p>Good Morning Bill!  Wow - only 49% humidity - must have felt good with the breeze for you!  Keep an eye on that spider bite.</p>
<p> </p>
<p>I planned on a tempo run this morning.  .5m wu followed by 5 miles with some cd.  I had a good first 1/2, but then I crashed and burned . . . I had to slow the pace down else I didn't feel like I could make it home.  So, at least I had 2.5 speedier miles followed by a much longer than anticipated cool down - looking at the positive side  <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;" title="">    6.3 miles.</p>
<p> </p>
<p>Enjoy your day!</p>

 

[gobi]

<p>Bad news on the bite, I don't think we get those spiders here :¬) By the look of those HR stats you are in fine shape.</p>
<p> </p>
<p>For the VRAA people I have written quite a large post about the levels and bonus points. My theory being that even if I pull out it might help others.</p>
<p> </p>
<p>Swimming again this morning with MiniG, proud parent moment is that she did 22 lengths of a mixture of crawl, breast stroke and back stroke. Having done no swimming since we last had her visit she has been to the pool a lot with MrsG and I this past week. First session and very little swimming and about half a length in one go to what she did today. The simple fact is that MrsG has put in some good quality time helping MiniG with her stroke and breathing I myself can claim very little credit but just happened to get her in the mood to swim today.<br><br>
Oh in total I did 800 metres including a 3.41 200 with pull buoy at the end.<br><br>
Without a doubt MiniG could swim well if she swam often pity her dad sucks at it and her mum won't take her to the pool.</p>
<p> </p>
<p>Just heard from a friend I coach and he is still not well so looks like I will put together a brick session on the turbo and treadmill and then do some Core work afterwards.</p>

 

[tomwhite]

<p>...Burger//...........have somebody look at that spider bite if you think it's getting worse......</p>
<p> </p>
<p>Old Pharmacy Trick</p>
<p>if you KNOW you got bit,</p>
<p>take a q-tip and dip it in Chlorox</p>
<p>touch it ONCE to the bite area</p>
<p> </p>
<p>the alkali neutralizes the venom,,,,,,,,,,,unfortunately if it's over a day old, the trick doesn't work.</p>
<p>=======</p>
<p> </p>
<p>......Naught........</p>

 

[riley0003]

<p>Spider bites can be nasty.  If it continues to bother you, you may need antibiotics.  Be careful!</p>
<p> </p>
<p>Nada for me today.  I had PT for my wonky hips & they are making a itty bitty teeny weeny bit of improvement.  TW, I just don't know how you deal with it.  I have some minor arthritis, hip bursitis, and tight IT bands and it really affects my running & spinning.  The weekly yoga classes help but I can't imagine how you manage long term.</p>
<p> </p>
<p>Busy day at work on tap, and my DS1 is visiting my office later this morning to talk some sense into my slow computer.  I'm going to take him to lunch afterwards as part of an early celebration for his 30th birthday (which is Sat).  He's going away for the weekend with his fiancee so we can't have a big family dinner, as I would have liked.  But he's getting a check from me and lunch out, so that's a nice gift at least.</p>
<p> </p>
<p>Enjoy your day, everyone, and run a few miles for me.</p>
<p> </p>
<p>Susan</p>

 

[Rindaroo]

<p>Morning all -</p>
<p> </p>
<p>another rest day today...  trying to figure this out.  It seems like Day 2 after a long run, or where I ran kinda hard, I'm still beat.  I seem to do better if I rest 2 days.. well, part of it is my alignment issues. Honestly, I'm not trying to whine here, but am trying to figure out the best way to get my body through this training.  So, my running schedule this week was suppose to go like this:</p>
<p> </p>
<p>Tues - 4 miles</p>
<p>We - 2 miles or Crosstraining</p>
<p>Thurs - 4 miles</p>
<p>Sun -6 miles</p>
<p> </p>
<p>so yeah, I'm resting today, by tomorrow body should be ready for the 4 mile run.  then maybe that middle day in the week should be something like yoga instead of 2 miles?  then Friday 4 miles, Sunday 6 miles..</p>
<p> </p>
<p>so to explain on my alignment issues - I have some bulging discs in my neck, and my muscles tend to tighten up to protect those.. and so when I exercise (run it tends to send the alignment a little bit off kilter) so I spend a lot of time, adjusting for that, and making sure I'm not too off kilter, before I run.   It works, and actually running helps..  but just have to be careful, and not too much too soon.</p>
<p> </p>
<p>any thoughts?</p>

 

[ksrunr]

<p>Gobi - that workout you did yesterday just sounds like a killer.  Sorry vraa contest is going badly for you.  You must admit you are not the average vraa player.</p>
<p> </p>
<p>August may be done but heat and humidity carry over to Sept.     JTWILI</p>
<p> </p>
<p>Ran 1 hour this morning but wanted to quit at 20 minutes.  Then I thought about our own favorite pirate who would give anything to run an hour without pain; so I couldn't quit.  Thanks Ted.</p>
<p> </p>
<p>hiya to the rest y'all</p>
<p> </p>

 

[OrangeMat]

<p>Hiya back, KS, and everyone else. I liked your train of thought. Good to go outside of oneself and find the good in it all, ya know?</p>
<p> </p>
<p>4 miles for me in the steam bath. I've dropped about a dozen pounds in the last six weeks, and I'm so pleased to notice that it has really impacted my running quite positively.</p>
<p> </p>
<p>More running on tap for the evening with the running group, the final workout for the summer. Following the workout will be a potluck picnic. I'm making my usual salad, the one with soy nuts, dried cranberries and slivered almonds, and that I can only make in one size: huge!</p>
<p> </p>
<p>Have a wonderful last day of August, everyone.</p>

 

[Spareribs]

<p>Bill, give me details on your workout tomorrow. I will try to do the same thing as I have a MLR planned and I want to inject a few up-tempo miles. My pace in those miles will be slower than yours but it will give me something to focus on.</p>
<p> </p>
<p>Riley, congrats to your husband on the new job, and as to your whining, I can't recall you doing anything like that.</p>
<p> </p>
<p>I am so mad at Peter in NC.  204 miles for him in August he reports.  I did 198.7.  I didn't know any of this going into today and went out for 5 miles.  Darn!</p>
<p> </p>
<p>KS, we just keep getting hosed don't we?  Last week we enjoyed a few cool days, but this morning was a bit steamy, and now I see we're in for a bit more.  Oh well, we just keep plodding.  (Or at least I plod; you run!)  Spareribs</p>

 

[breger1]

<p>Spareribs,</p>
<p> </p>
<p>I am planning between 12 and 14 miles total with miles 5 through 13 alternating "On" and "Off".  The "On" miles will be either Tinman Tempo pace (8:10/mile) or MP (8:35ish/mile).  The "Off" miles will be EZ paced.</p>
<p> </p>
<p>I'm hedging a bit on the actual "On" paces because I have to listen to my left leg and not do anything too ambitious.  Normally I might try these at HM to 10K pace but it's really the time in the training to be getting the body tuned into MP anyway.</p>
<p> </p>
<p>Bill</p>
<p> </p>
<p>PS: Spareribs and Peter, I have exactly 204 miles for August also.  Tee Hee!</p>

 

[irunmike]

<p>Hi Folks,</p>
<p> </p>
<p>Some nice running going on out there today.  Yes the heat's returned, JTWILI.</p>
<p> </p>
<p>Congrats, OM, on the weight loss.  I know it's not easy.</p>
<p> </p>
<p>I was just thinking about Peter yesterday, wondering how he's doing.  And Dr Dale.</p>
<p> </p>
<p>2 mile w/u, 6 x 1/4 mile intervals + 90sec rests, 3.5 mile c/d for an 8 mile total.  This was a killer w/o for me, the first serious speed work I've done since late June.  I'm happy to say the speed hasn't been lost - the fast bits coming in around 7:05-7:10 pace, but my stamina needs work.  I'm cramming for a 1/2 on Oct 3 and so I'm trying to get some speed and ramp up the mileage at the same time.  This is usually a recipe for disaster, so I'm not going to go crazy.  I'll limit myself to ~ 35 miles and one speed w/o per week.</p>
<p> </p>
<p>Here's to a great summer and looking forward to an even better Fall.</p>
<p> </p>
<p>Mike</p>

 

[mcsolar99]

<p>4mi ez, 8:15-ish pace.  cool, only 84f... feels like spring.</p>
<p> </p>
<p>hit 221 for august.  two good months under my belt, 4 more good months ahead before my next goal race.</p>

 

[Johnny]

<p>Easy 4 miles this morning. Weather nice, rained yesterday. Partly cloudy today.</p>
<p> </p>
<p>Can't help you with the arthritis & bursitis <strong>riley</strong>, but use a foam roller on the IT band. Hurts like hell at first, but after a couple of days as you get the knots out it's bearable. On second thought re: the arthritis / bursitis, if you're feeling daring, go down to the feed store & get some DMSO (90%) with a roll on applicator. It's for horses. Seems to work on the real achey stuff though. Downside is, once it absorbs into your body, it'll give off an odor that makes garlic seem like candy. I only use it for a couple of days in a row for that reason.</p>

 

[gobi]

<p>Ks - hardly average for sure but not a secret either having scored points like I do from the start.</p>
<p> </p>
<p>Very rarely I really feel bent over shakey at the end of a session but last night saw me rather glad there was no 7th rep :¬)</p>

 

[Opie]

<p>Short, easy treadmill run planned after work.  Speaking of work, I just finished my phone interview with Legal Aid in Oregon.  It went well but I don't feel like I finished strong like I would in a race, unless you count the thank-you notes I'm going to write tonight and mail.  Big thanks to Spareribs for his advice!  I look at it this way-if they're looking for a breath of fresh air, they'll offer me the position, and if not, they won't.</p>

 

[gobi]

<p>I got over 200 miles of running in again this month, solid so rather happy with that especially considering I started to taper last week.</p>
<p> </p>
<p>If we do stats this month I shall submit cycling and swimming as well.</p>

 

[JJJessee]

<p>~5.15 as per memory of my now deceased Garmin tracks.</p>
<p>in about 46-47 min. -I had no cheap watch either. I hit the stop watch on my smart phone but didn't carry it with me -just left it in the truck.</p>
<p>I was wearing <em>some</em> clothes though.</p>
<p>JJJ</p>

 

[Better than yesterday]

<p>5 miles running at recovery pace at 5:15 this morning, in order to beat the midday heat.   Did some core work, 50 pushups, and 30 minutes of stretching, then added 1/2 mile swim at a lake in the Adirondacks this afternoon.  Should sleep very well.</p>

 

[Hemerocallus]

<p>Good running, JJJ.  Glad to hear not totally nekid!  <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>
<p> </p>
<p>WTG on the weight loss, OM.  Small wonder you're flying these days!!!  I'm going to be down in NJ at the end of Sept for a few days of meetings (in New Brunswick)... will wave on the way by!</p>
<p> </p>
<p>Byll, this is the time of year I tend to get a few mystery welts, too.  Not sure what's gnawing on my hide (I'm officially immune to the local mosquitos), but they tend to go away after a few days of frantic scratching.  Mind you, our multi-legged critters are far milder than your multi-legged critters.</p>
<p> </p>
<p>Summer is getting the last record-setting kick at the can.... 33°C/39°C with humidex today, with the same tomorrow.  Could have managed the group 5 miler, but any tempo pace outdoors was out of the question, especially with the smog alert.  So stayed inside on the work TM... 1 mile w/u, 3 miles at 8:34, 1 mile c/d.  Wasn't easy, but I feel greta after!!!</p>
<p> </p>
<p>Stay cool everybody!</p>

 

[Mustang Sally]

<p>5k EZPZ, 15C, drizzly mist.  A nice, serene way to end a busy day.</p>