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<p>Morning everyone...</p>
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<p>Well, day number 3 of feeling wiped.  I hope I'm not slipping backwards again.  Maybe I just started back to quickly last week and I'm paying for it.  I sure hope so.  One more day of this and it's back to make another deposit in my doctors kids' college fund.</p>
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<p>Have a good one.</p>
 

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<p><strong>vash</strong>, just relax today and go back out tomorrow. What is your pattern right now? Two off/1 on?</p>
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<p>Just shy of 8 miles for me this morning. It is still way too warm and humid out there for me. Temps this morning around 48* and I was in shorts and short sleeves. I think this year's Philly race is going to be a lot like last year, low 40's at the start. I was so excited that it might be in the 30's but that's out the window. Anyway, all easy miles except for when I dropped it to MP for the last 15 minutes. All systems a-go.</p>
 

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<p>Jill, no, I started back at 5 days, Tues, Wed, Thurs. Fri, and Sat.  I hit the wall after Saturday's run.  Also went from 0 miles per week for a month to about 8.  Felt good at the time.  Maybe the 3 in a row is too much to start.  What do ya think? </p>
 

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<p>Dan-  I would just go on how your body feels.  Maybe the 5 days in a row are a bit ambitious.  I don't do that for myself.  I usually do 3 in a row have a rest day and then 2 more.  I normally do 5 days of running in a week.</p>
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<p>Getting ready to go running in a bit.  Have a great morning everyone.</p>
 

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<p>Kevin, I'm not doing 5 in a row but rather 5 in the week.  I think the variable I'll play with is not doing 3 in a row for a while.  Have a good run.</p>
 

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<p>Dan- yeah, maybe 5 right off the bat was a bit much. </p>
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<p>Jill- Nice job on the 8, I think you're gonna crush Philly regardless the temps</p>
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<p>Kevin-  Hope the run goes well</p>
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<p>Well, its crappy weather here.  Low 40s and raining.  I already have some sinus issues from hunting in the rain Saturday, so I really don't need any more of that... Thought about getting a quick run in on the treadmill... but, I started feeling lazy once I went through our garage door.... BUT, I did just consume a helping of <strong><em>Breakfeast of Champions- aka 'Coffles'</em></strong>... so maybe I'll perk up and get that TM run in.</p>
 

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<p><strong>BBS</strong> - according to 4boysmom, 40s and raining is ideal running weather... Jill thinks it's too hot.  Anyway, get out there and be a champion (even if it's in your own mind).</p>
<p><strong>kfuller</strong> - enjoy the run. 5?</p>
<p><strong>Dan</strong> - easy does it.  As one of my t-shirts says: "slow and steady wins the race... except in a real race".  You're not in a real race yet.</p>
<p><strong>Jill</strong> - that's 40F not 40C... just thought I'd mention that. ;)  Hope it cools down for you.</p>
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<p>Well, did nothing yesterday as I figured resting the ole ankle would be a better idea.  Hit up the chiropractor this morning - he was very happy with how my hips and back have loosened up.  Certainly did the trick.  Today, same boat as yesterday; however I'm getting ansty.  I feel my fitness leaky out my shoes and leading to a potentially crappy turkey trot 5k.  I have to post a good 5k this year!  Just HAVE to!  Arrrrggghh.</p>
 

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<p>Good morning all.</p>
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<p>Dan keep listening to your body -- you'll get back there eventually.</p>
<p>Jill nice run this morning -- you're gonna rock Philly.</p>
<p>Hope you had a good run Kevin.</p>
<p>BBS hope you get motivated to get on that treadmill.</p>
<p>Asics rest up that ankle -- hope it is feeling better soon.</p>
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<p>I did my 10 mile mountain road route this morning. A hint of rain, but mostly dry...</p>
 

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<p>Morning folks,</p>
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<p>Weather here is about the same as it is for BBS, up to the 50s now though. And no, I don't consider that to be warm.</p>
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<p>Swim on tap for me today, about 30 minutes worth of stroking back and forth mindlessly.</p>
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<p>Dan - hoping it turns around for you</p>
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<p>Jill - you're definitely ready; hopefully that was your last bit of hard running before Sunday.</p>
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<p>BBS - have a good run...I almost did coffles this morning, opted for the yogurt/granola and English muffin route instead. I'll have to fuel up for the swim with an energy bar at my desk.</p>
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<p>loopy - nice run. I think we're getting your rain down here.</p>
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<p>RA - what's a good 5k? For me sub-19 is the holy grail. That 19:04 I ran back in March when I was at the top of my game continues to tease/taunt me.</p>
 

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<p>Good morning.</p>
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<p>RA-  Yes, I did run 5.  That is my norm until possibly 2011.  Just doing some general maintenance miles until then.  Or a week break sometime before then also.</p>
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<p>I got in 5 miles in 42:37(8:31).  It was the best run I have had in about 3 weeks.  Yea, for progress and starting to feel normal again.</p>
 

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<p>Dan--hang in there.  Listen to your body.</p>
<p>Jill--perfect conditions!</p>
<p>BBS--get out there and run already.</p>
<p>Asics--hang in there.  Although you might want to lay off hitting off the chiro.  That can't be helping.</p>
<p>loopy--thanks for doing your part to keep the earth's rotation in line.</p>
<p>hawk--enjoy the fishbowl.</p>
<p>fuller--nicely done.</p>
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<p>As for me, nuthin'.  Got in stupid late last night.  Still nursing blisters, super tight calves and a shoulder injury.  Yes, you can injure your shoulder while walking.  Late in the day Sunday I went to step up on a sidewalk and missed the curb and fell flat.  Ops...  Might put Sapphire on the drainer later today just to get the legs moving.  Then again, maybe not.  Will post a full report later once my mom sends me her photos.</p>
 

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<p>So, since I was bored out of my mind at my desk, I went to the gym here at work.  Ended up with 5 miles on the TM with 3 at something akin to t-pace (9mph / 6:39 mpm).  Odd, I was going to quit at 0.5 miles as my ankle was starting to complain, then it stopped hurting.  Anyway, last week or so before I try to force myself to cross training and do more weights...</p>
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<p><strong>Hawk</strong> - Why not come up for the Chicago triathlon as well as the marathon?  Good 5k?  Well, this year I ran 18:57 and 19:03.  Both my worst performances in over 2 years - both were on hot humid days but, still, I felt like crap.  I had hoped to still be in the 18:20s so that's my goal for turkey day.  Could be puking at the end.  Maybe the course will be short and I'll get a sub 18 and not puke? :)    Note that once you go under 19; sub 6mpm pace is the holy grail, then sub 18...  then you try to get close to <strong>Loopy</strong>.</p>
<p><strong>4boysmom</strong> - Ride that jewel into the night!  This morning was my last visit to the chiropractor... actually I credit the guy for enabling me to run a good marathon in Indy.  He was dealing with my chronically tight hips, which had started to cause some back issues.  I've been pummeled back into shape.</p>
<p><strong>kfuller</strong> - Carnac the Magnificent is never wrong.  Nice job.</p>
<p><strong>Loopy</strong> - glad to see you posting 10 not 8.  I was getting worried.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>RunAsics</strong> <a href="/forum/thread/71174/tuesday-november-16th#post_1962931"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><br><p><strong>Hawk</strong> - Why not come up for the Chicago triathlon as well as the marathon?  </p>
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<p>Good 5k?  Well, this year I ran 18:57 and 19:03.  Both my worst performances in over 2 years - both were on hot humid days but, still, I felt like crap.  I had hoped to still be in the 18:20s so that's my goal for turkey day.  Could be puking at the end.  Maybe the course will be short and I'll get a sub 18 and not puke? :)    Note that once you go under 19; sub 6mpm pace is the holy grail, then sub 18...  then you try to get close to <strong>Loopy</strong>.</p>
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<p>Actually I've just been informed by all-knowing Facebook that I now must conquer San Francisco, having dispensed with NYC. <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"></span></p>
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<p><span>Good luck with that 5k time. I'd love to get there myself. If nothing else you are in marathon fitness right now and you seem to be recovering more quickly than I am.</span></p>
 

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<p>Here I am for my weekly posting...  I am trying to get here more often but somehow the days are flying by.</p>
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<p>Weekend was a great run plus great weather.  Spent 90 min. on the trail and felt great the entire run.</p>
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<p>Today I was able to make a short talk to why having trail systems and open space is economically beneficial to public.  The people were county commish's  & stakeholders in the SE Pa trust funders.  A study was conducted on the dollar impact to our community having access to open space & trails and the results were quantified so the benefits were boiled down to actual cost savings.  I was asked to talk from the perspective of a runner who uses the trail systems.  As it turns out the savings of having trails and open space is in the millions :).  Stuff we already know but have to put a dollar value to it for the tax payers :)</p>
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<p>Well, I am out the door for a dark and wet 5m around town with the pup.  Shame we can't put street lights in the woods so we can use the trails at night<span><img alt="icon_rabbit.gif" src="http://files.kickrunners.com/smilies/icon_rabbit.gif"></span></p>
 
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