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Discussion Starter · #1 ·
<p>Johnny, I'm a little jealous that you're racing in that kind of elevation to train for CLR.  Good luck to all the racers this weekend!</p>
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<p>Got back into a routine by taking DS to the Y last night for our lifting.  He does the machines and I do the 12 lb. dumbbells.  This morning, it's 75F & 94% humidity, but as Spareribs says, it is what it is.  Or did Yogi Berra say that?  6 mi. as scheduled, very easy.  By skipping my tempo run this week, I've managed to get back on track.  I'm thinking Brooke & I need to tweak that hillwork next week or I'll have a relapse of the tendinitis.</p>
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<p>I almost forgot-I was very happy to see a small, bright yellow bird!  Guess it was a yellow warbler, which are abundant in summer according to the web site I just checked.  I don't remember seeing any last summer, but I did a lot of treadmill running then.</p>
 

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<p>Be careful of hillwork Opie if anything is achy.</p>
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<p>I had a real slogfest this morning.  15.25 miles at 9:12 pace.  Never had any energy though i managed a few at MP in the  middle.  Really glad this one is done!  A warm one for sure.</p>
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<p>Everyone have a great day and a great weekend.</p>
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<p>Bill</p>
 

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<p>A suprisingly nice run on a hot, humid morning in New Orleans. Ran from the hotel up the St Charles streetcar tracks to Audubon Park around and back for 5.5 miles.</p>
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<p>Have a great weekend.</p>
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<p>Paul</p>
 

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<p>Morning boys.  Girls must still be out running or sleeping in.</p>
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<p>5k charity race this morning.  4th oa but not a good race effort.</p>
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<p>Paul - sounds like a fun run but Bill's doesn't</p>
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<p>Glad Opie doesn't see yellow birds on his treadmill runs.</p>
 

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<p>Good almost afternoon!  I ran 2 sweaty treadmill miles at a 1% incline and then took 30 minutes of a yoga class, before heading to work.  It's a good start to the weekend.</p>
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<p>I had been hoping to attend a local music festival but was unable to find someone to cover me for work today.  I have staff out sick and staff on vacation and I'm working about a zillion hours this week (feels like!).  Oh well, the week is almost over and soon the vacationing people will be back.</p>
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<p>Enjoy your day, everyone, and hydrate well!</p>
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<p>Susan</p>
 

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<p>Paul, a fun run to do along those street car routes is to race the street car.  They pass you when they get going but they stop for lights.</p>
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<p>5 pretty slow miles, 40 for this week.  Hoping to run something long tomorrow. </p>
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<p>My first batch of gelato came out okay (chocolate) and I am pleased because it contained no eggs or cream, just whole milk.  I used corn starch as the thickening agent.  I am going to experiment with adding just two egg yolks and maybe a quarter to a half cup of cream, to enrich the next batch slightly.  Next time I will make a fruit-flavored one, probably peach or banana.   Spareribs</p>
 

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<p>More hamstring maintenance today, 45 minutes on the stationary bike, 11.2 miles, reading Christopher Moore's newest. Meh, didn't hold my interest and I found myself watching checking the clock too often.</p>
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<p>Yoga yesterday was pretty amazing, doing most of the class with the skinny block between our upper inner thighs. It's the same old alignments, and the same old poses, but with a different teacher's spin on it all, wow! For the first time in like forever, my chronically compressed quads and right intercostals really opened up.</p>
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<p>Enjoy the day, all.</p>
 

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<p>10 easy miles, mostly hilly.  I was pleasantly surprised to find my overall pace at 7:55/mi.  It felt much slower than that.</p>
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<p><strong>OM</strong>, what are intercostals?</p>
 

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<p>The intercostals are the muscles between your ribs, essential what you feel stretch when you side-bend. My right side has been chronically tight as an indirect result of surgery on my right shoulder 8 years ago, limiting my torso twisting and wreaking havoc on my sacrum. Basically my entire right side, neck down to ankle, has been somewhat torqued and crooked since (though that's not to say I started out balanced to begin with, ha). Though I have to say, my body been an excellent learning tool for how anatomy works. <img alt="" src="http://files.kickrunners.com/smilies/roll_eyes.gif" title=""></p>
 

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So, they're rib meat!
 

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<p>...YAY janie//........nice to have you back......</p>
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<p>========</p>
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<p>.......whole week has been off due to 2-days driving......and 48-hrs recovering for EACH day....</p>
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<p>(not a lot of week left after that)</p>
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<p>.............90s........95min reelmowing with orthotics.......</p>
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<p>.......NOT GOOD...</p>
<p>.....un-normally tight and achy....</p>
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<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">
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<p> as opposed to my NORMAL tight and achy......<img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
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<p>.....<em>I just Lurves the Sekret Code Key////</em></p>
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<p>.....................trailrun tomorrow, tight and achy be dammed....</p>
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<p>..............................good running guys....... </p>
 

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<p>Hi all!</p>
<p> </p>
<p>Good runs today, even if they didn't feel so terrific.!</p>
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<p>With yesterday's rain, the humidity cleared nicely in time for race day.  The last couple of years at this race, the rain had been constant for a week or so before, making what is a very technical rocky course totally treacherous.  This year was much better as since it's been mostly dry.  The course is 12.7K of trail that climbs and descends the Niagara Escarpment twice, and runs about 50% along the very rocky escarpment rim.  As my training partner puts it, that's 12.7K of extreme tripping hazard.</p>
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<p>To be sure the ankles were well limbered up, I did a longer than usual (1.5 mile) warmup, and after that we started off the long course with a wave start.  Every thing was going great, despite a bit of traffic at the start and on the rockiest bits.  I had just started my second descent, about 7K in, when my foot hit too close to a soft spot the side of the trail and with a crunch, rolled hard.  ^&$%^%&^ )@*....... a sprain.  Those running behind checked I was OK and headed off to notified the first aiders, as I walked it off.  Alright, not too bad....no first aid needed..the crunch was the stick I stepped on...... I've done this before and it always goes numb pretty quickly.... and so it did, for a while. The ascent back up had to be walked anyway, it's so long and steep. I felt great at the top and resumed a quick pace along the escarpment rim trail.  As I went, the pain started to set back in, but I kept fighting to maintain a good stride, watching each footfall like a hawk as the roots and rocks were constant.  A few minor mis-steps kept reminding me to concentrate. Even passed a few younger guys who were fading over the last 2K.  With about 800m to go, I was about to leave the last of the rocky bits behind and CRAP!!!.... rolled the same ankle again.  Much more painful this time... let's just say the air was more than a bit blue.  OK, could still walk for next 100m and then a slow jog, and finally a good run to the finish line.  Paused only long enough to have the chip taken off and headed straight for the first aid tent for ice. </p>
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<p>Even with the sprains, I still placed 3/7 in my AG, and was only 2 minutes off last year's time.  DH took one look and quickly got me a beer, a foot stool and ice when I got home.</p>
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<p>I think I'll need to revise those September race plans.  This is going to take some time to heal!</p>
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<p>Off to find the ibuprofen and another beer!</p>
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<p>Enjoy the gift!</p>
<p> </p>
 

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<p>Hoping John did well in the race this morning. It's a hot one here! </p>
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<p>I should have run today, since I've only run once all week and it was just a short 3.3 hill/trail run, but I'm so exhausted. 11 hrs of sleep should have done it, but I've been dragging all day. Not the kind of training I need for CLR - even though I did tons of walking/jogging around at camp all week, but not the same as sustained running. I really need to get back in the groove!</p>
 

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<p>Hi everyone,</p>
<p> </p>
<p>Well I wanted to love the new look, but the new site wont allow me to post from my mobile devices. It really sucks. I primarily access KR through my iPhone or iPad, and even though I can read the posts, I can't reply. I'm packing my bags and moving to RA until KR becomes more compatible with the devices I own. I'll check in when I can, and post when I have time from home.</p>
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<p>See most of you over at RA.</p>
<p> </p>
<p>PS: Super-Sekrit JJ Pacers - I'll keep in touch through email</p>
 

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<p>John, It has been a while since you raced.  It always takes me 4 or 5 races to get rolling.   Haven't heard how JJJ did, but that is a very tough course.  I ran the snowflake 50k there a few years ago and you go up and down a big hill (or small mountain) 6 times during the race!!</p>
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<p>Heme,  {{Heme's ankle}} thanks for reminding me why I don't race trail runs.  Hope your ankle heals fast.</p>
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<p>I took a little trip to West Virginia yesterday for a 5 mile twilight race.  It was actually at 7 pm so not much twilight involved.  It was pouring down sheets of rain when I got there but let up to a regular rain by the time I needed to warm up.  I wasn't going to make the same mistake I made the last rainy race I was at where I didn't do my full warmup and ended with a calf seizing up during the race.  I went out for 10 minutes for my pre warmup.  Did another 2 warmup at a pretty good pace before the race. </p>
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<p>The race started and we ran a couple blocks before making a turn and going up a hill to the road above.  We turned and ran across a bridge before turning back into the wharf park.  We then headed down a bike trail that followed the river.  I hit the first mile in 6:15 and was a few seconds behind 3 girls and a guy running in a group.  I wanted to catch them by the second mile and did that much faster.  I hit 2 miles in 12:28 (6:13 mile).  This is where the course got fun.  It had started to drizzle during the race and we had to make a sharp right turn on a slippery wood bridge.  We then went up,  made a couple more turns to get over the river, and then down and another turn where we got back on pavement for a sharp right turn into a park.  We proceeded up a steep hill before turning to run on slick grass and mud with a few tree roots sticking up in places.  I loved it as it is very similar to running in the state park and passed 2 or 3 runners during this mile.  Even with the difficult conditions I think that mile was a little long (the next was a little short) as I ran it in 7:00.  We were now back on pavement heading out of the park onto the street where we crossed a bridge and turned back on the trail for about 1.75 miles to the finish.  I passed another runner before the 4 mile and got there in 25:17 (5:49 mile).  I tried to catch a couple more runners the last mile but I was starting to bonk and couldn't make up enough ground.  I still ran the last mile in 5:58 for a total time of 31:15.  I was 15th overall out of 254 and was 1st in my age group as well as 1st master.  Did close to a 3 mile warmdown with a couple faster runners to give me 11.5 miles for the evening.  After that, we were fed a catered meal with a couple free beers before the awards were given out.  West Virginia puts on the best races and this one was no different.</p>
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<p>On the way back today, I stopped at a state park for a run.  I took off and was still really feeling the effort from the night before.  I then found myself running up a monstrous .6 mile hill.  I kept going doing more up running than down running.  I finally turned around at 27:10.  It was probably in the middle 80s so I took off my shirt once I headed back for a lot more downhill running.  Now that I was warmed up, it only took me 22:50 to get back.  It ended up being a little over 3.4 miles each way so I ran about 8:00 pace out and 6:40 pace back.</p>
 

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<p>11 hours of sleep Tammy? Huzzah!</p>
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<p>I have been a bit of an insomniac lately, getting on average 5 hours of sleep per night.  Doesn't seem to matter when I go to bed, but typically I'm asleep by 10-10:30 and awake by 3 or 3:30, then really hankering for a nap at 3:00 in the afternoon.  Today I woke up at 7:30 after falling asleep at 10!  Here's hoping I get some sleep tonight after getting almost 2 nights' worth. </p>
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<p>Today's weather was a great relief from the heat wave of the past week here in the upstate NY region, but it was still too hot and humid (82 and about 145% RH I think) for me to execute my planned workout (8*800 at 5k race pace).  I managed to do half of that, and on the 4th one I fell from 3:20 to 3:25, and knew it was time for this 45-year-old to not push his cardiac muscle's luck any further. </p>
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<p>Labduck, thanks for the discus throwing encouragement.  I imagine that if I was throwing in the Washington/Oregon area, I wouldn't even bother to be doing it competitively anymore, from what I've heard; but I fit right into the pack here in NYS, and am pretty optimistic that I can challenge for some hardware in two weeks.  As far as the 10000m goes on the same day - well, it all depends on who shows up.  My times are not good enough to have won any other year, but thee have been years where I would have been in the 2nd or 3rd spots.</p>
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<p>Today was the first day that I ran hard and then tried to throw the discus right afterwards, which could happen at the meet.  After that experience I'm hoping that the 8:00 AM start will hold for the 10000, and that I won't have to throw until after 11:00 at least.</p>
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<p>bty</p>
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<p>Hi all</p>
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<p>Nice to see back running teammate <strong>Opie</strong>...re: spareribs & Yogi Berra....ya know, you never see 'em in the same place. Could be the same person<img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title=""></p>
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<p>Nice long run <strong>Breeger</strong> in probably some extremely humid conditions.</p>
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<p>Nice run in Nawlins <strong>Paul</strong>....I've always wanted to go there.</p>
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<p>Congrats <strong>ks</strong> on the 4th place overall <img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" style="width:23px;height:18px;" title="">....I could do that.....in a field of 4</p>
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<p>Nice 2 miler <strong>riley</strong>....hope next week is easier on you</p>
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<p>No idea what gelato is <strong>ribs</strong>, but it sounds good ( I don't get around much), weren't you just saying something about anything over 40 MPW not feeling right though?</p>
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<p><strong>OM</strong> Good  biking,albeit stationary, and here I though intercostal was an inland waterway along the atlantic coast of Florida <img alt="" src="http://files.kickrunners.com/smilies/dontknow.gif" style="width:37px;height:15px;" title=""></p>
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<p>Speely 10 miler <strong>Lab</strong>....<img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" style="width:23px;height:18px;" title="">...and from yesterday, the GP half RD is on another team at CLR, starting the same time as our team, so Tammy & I will see her at the end of the month. We'll let you know, but I'd assume it's still on.</p>
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<p>not the type of xtraining I'd like <strong>tomwhite</strong>, I take it you're  back from visiting baby Claire.</p>
<p>BTW, they're going to have to rename that to the Official tomwhite spoiler, the way you keep using it. <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title=""></p>
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<p>(((<strong>Heme's ankle)))...</strong> Wow you're tough....hope it's going to be OK, congrats on the AG placement though. Did you get hardware with that??</p>
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<p><strong>Tammy</strong>....11 hours sleep....and you're house is air conditioned....I'm envious...We open the windows at night and then close 'em in day time. Have an air conditioner in the bedroom, but it's circa 1970...sounds like a airplane taking off. Fortunately there's so many trees here we're in the shade most of the time.</p>
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<p>Hopefully they'll get that fixed soon <strong>Dove</strong>.....Come back soon.</p>
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<p><strong>rip</strong>....I hope that new avatar of your is THINLY VEILED DISCUST....and I wouldn't blame you, the self annoited king certainly got some bad advise..Yeah, I know he's a 25 yo kid but still, but he put himself in a league with Barry Bonds, Arod, & Tiger Woods as the most despised persons in sports after that ridiculous stunt on ESPN.</p>
<p>back to running...congrats on the AG & overall masters win at your WV race <img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" style="width:23px;height:18px;" title=""></p>
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<p>You're sleep habits sound like mine, <strong>BTY</strong>, sometime I feel I just lay there in bed awake half the night.. Oh well, they say thats almost as good as sleep anyway...but then "they" say a lot of stuff. Good luck at your games</p>
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<p>Ran in the SOB 15K this morning, went up there last night and camped out. Got up early to watch the 50K early starters at 6AM. Thought I saw f<strong>atozzig</strong>, but I don't know her and didn't want to freak out a woman who doesn't know me by calling her by name, so I didn't. Talked to local guy, Todd, who just recently set the 24 hours barefoot record of 104 miles in Medford. Watched the 50K people start at 7AM. That race was won by Erik Skaggs in 3:42 something (4000' of elevation gain), 2 minutes off his course PR from last year.</p>
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<p>My goal was to run the 15K in 1:45 which would give me a course PR, I was on pace at the turnaround, but faded a little in the 2nd half from the heat and altitude. The clock said 1:48 high 40's in the chute, so that was about 3 minutes slower than course PR, but 7 minutes faster than course PW. Still, it was a fun time. I think, I did however, set a PR for most water consumed in a 24 hour period. On the way home I stopped at the HS track for 1.5 barefoot miles on the grass. I think I got stung by a bee on the bottom of my foot. Including the warmup, I ran about 12.5 miles today.</p>
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<p><span style="font-size:10px;">Sekrit message to <strong>Tamster</strong> (Saw Norm....he's now taking 7 medications, but he finished looking good about 20 minutes after I did. He has to be one of the most determed people I know)</span></p>
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<p><span style="font-size:12px;">Thought about you today <strong>JJJ</strong> during the race. Hope to hear how you did soon.</span></p>
 

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<p>{{{Heme ankle}}}</p>
<p>{{{Heme ankle twice}}}</p>
<p>but way to tough it out.</p>
<p>Thanks Johnny,  <img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" style="border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;" title=""> on the race.</p>
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<p>I did OK ~8:02. Tough course, tried to hold back early, but let it get away from me. Then it got a little warm by the end.</p>
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<p><strong>Beth</strong>, on the other hand, ate the course up, <strong>5:29 for 1st Female</strong>. <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" title=""><img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title=""></p>
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<p>JJJ</p>
 

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Discussion Starter · #20 ·
<p>I'll miss you, Dove.  Great to hear about the races and BTY, your optimism about the discus throw!</p>
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<p>Has anyone ever gotten sore deltoids when they started lifting?  I feel like such a wimp.</p>
 
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