[Pink]

<p>Good Morning.</p>
<p> </p>
<p>4m run on the TM was all I had time for.  Played with the incline - 4% & 5% are tough!</p>
<p> </p>
<p>Good runs, workouts & rests to everyone! </p>

 

[ksrunr]

<p>Morning Pink and those in line.</p>
<p> </p>
<p>Thanks for b day wishes yesterday.</p>
<p> </p>
<p>10 moh this morning with 12 X 1min 5k surges with 1 min recoveries</p>
<p> </p>
<p>Going to be a gorgeous day here today in s. TX.</p>

 

[breger1]

<p>This morning I ran in IRC (56° and 69%) and it showed.  5 miles easy, then miles 6, 7, and 8 at tempo pace, and the last mile easy.  9 monh total at 8:37 pace.</p>
<p> </p>
<p>But what struck me about this run was how steady the tempo miles were with respect to the HR.  Look at the Avg. HR vs. the Max. HR for each of the tempo miles.  Only a 2 or 3 bpm difference between avg and max.  When I reach the mid 150's I'm in tempo range, no doubt about it.  (For many of you that's your easy run HR - not me).  But the HR never got jumpy or high while I was running them.  Nice and steady.  Not sure what that means, but it is interesting (to me anyway).</p>
<p> </p>
<p><img alt="" src="http://farm5.static.flickr.com/4145/5163551883_0c4b6319a2.jpg" style=""></p>
<p> </p>
<p>Bill</p>

 

[Better than yesterday]

<p>Good Morning Pink.</p>
<p> </p>
<p>Happy Morning After KS.  Sorry I missed your birthday yesterday.</p>
<p> </p>
<p>Morning, Byl.</p>
<p> </p>
<p>Taking a few days off from running -it's that time of the year.  Re-committed to stretching and core this morning though - about 15 minutes of stretching, then 1 set each of planks (side, side, regular) and 30 pushups. </p>
<p> </p>
<p>Filling out my race schedule for 2011 and looking at breaking through to 1,500 miles for the year - I think I'm going to need it in order to see the improvements I want to make in next October's Half Marathon.   I set new PRs in the 1mile, 5k and 15k this past year, and am hoping to ride that momentum in next year.</p>
<p> </p>
<p>bty </p>

 

[tomwhite]

<p>.hey, you guys are GOOD.........</p>
<p> </p>
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<p> you must have</p>
<p>done this before...</p>
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</div>
<p> </p>
<p> </p>
<p> </p>
<p>gonna</p>
<p>try a hike in about an hour,</p>
<p>hoping the leg holds up</p>
<p> </p>
<p>poolrun later</p>
<p>just in case</p>
<p> </p>
<p> </p>
<p>....................good running guys...........dry or wet.......</p>

 

[Laura in Houston]

<p>Happy belated birthdays to <strong>Gobi</strong> and <strong>ks! </strong> Sorry I missed them yesterday. </p>
<p> </p>
<p>NO RIGHT HIP PAIN during my regular twice weekly 5K this morning!  Woohooo!  Was 46 F 2 days ago, today was 62 F, but I still pushed some.  Pace was 9:20 2 days ago, 9:30 today.  Just fun.  Now I have to decide if I take 2 rest days before the 6 mile on the schedule or go ahead and run it on Friday.  Weather will be the most important factor.  Will be warmer on Friday morning, but might be rainy on Saturday.</p>
<p> </p>
<p>I am OFF WORK until Monday!  Get Thursday off anyway for being a fed, and took today and Friday as well to make it a long weekend, and the kids will still be in school - EVEN BETTER!  So I am sipping coffee, piddling around with laundry and little things that I never have time for.  Will get into really cleaning up a couple rooms that have needed it for a long time.  Watching Regis and Kelly now, and loving my time off.</p>
<p> </p>
<p>Hubby works from home, so we can have lunches together.</p>
<p> </p>
<p>Been thinking about the hip, and wondering if it could be accumulation of running on concrete road all the time, almost always on the left side of the road, so the right foot lands just a smidge higher than the left foot because of the pavement grade.  I really do not have the opportunity to run on asphault or trail or anything softer.  I can run in my neighborhood without having to drive anywhere to run, and therefore fit it in to my working mom schedule. </p>
<p> </p>
<p>Probably need to get back to that plank and core work I promised to do here on some thread a month or so ago....  Maybe I'll play with the Wii Fit some today!</p>
<p> </p>
<p>Good runs to all - hope <strong>Econo</strong> is way better now, and that <strong>tw</strong> gets that hike in.</p>
<p> </p>

 

[Hemerocallus]

<p>Hi Laura......... you're probably on to something there.  Road cant can take it's toll. Are the roads lightly travelled enough to switch to the right side for part of your run? </p>
<p>Luckily in where I live, much of the time I can run right down the middle of the road. <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>Will run at lunch to catch some sunshine.</p>

 

[gobi]

<p>evening all</p>
<p> </p>
<p>Worked from home today as I paid for pizza and donut abuse yesterday, calmed down this afternoon so got an hour on the bike. It is not warm but good kit makes a difference.</p>
<p> </p>
<p>Sounds like a good session KS</p>

 

[irunmike]

<p>Hi Gang,</p>
<p>Just a fly-by post.  Work has been very intense lately.</p>
<p> </p>
<p>Congrats to Erika on a fine marathon last w/e.  You are one strong runnah!</p>
<p>And Opie, IIRC, won a miler?!</p>
<p>And CNY did 3 races this w/e?  You're an animal!</p>
<p>I'm certain there are others but the little grey cells are currently occupied.  Kudos to you all.</p>
<p> </p>
<p>HB, Ksr!</p>
<p>Byll - greta w/o!  I did a steadystate run today, in mid 40's and light rain, and I have the bleeding nipples to prove it.t.. 2 mile w/u then 8 at tempo - 7:52 avg pace.  Felt groovy.  I needed that before coming in to this madhouse.  I need another w/e quick.</p>
<p> </p>
<p>Mike</p>

 

[Hemerocallus]

<p>{{{Mike}}}  Bandaids, my fren, bandaids!!!</p>
<p> </p>
<p>3 untimed, ungarmined glorious miles in 8°C sunshine at lunch, to the park and back.  Glute was a bit sore to start and remained tight, but otherwise didn't cause much trouble..... in fact it served as a good reminder to keep the core engaged.  Did some strength exercises on the buns when I got back and got in a nice long stretch.  Sitting on a tennis ball now!</p>
<p> </p>
<p>Have a fantastic day, everyone!!</p>

 

[Opie]

<p>Yes, Mike, I really won a mile race.  TMI on the bleeding nipples, at least that's what I was told. <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>
<p> </p>
<p>I'm tired but was pleased that my RHR just now was 47.  No run or other fitness activity to report today.</p>

 

[OrangeMat]

<p>4.3 easy miles this afternoon, 9:36 average pace. What a glorious day!</p>

 

[breger1]

<p>Speaking of bleeding ...</p>
<p> </p>
<p>I always take my running shoes off at the door after my runs.  A habit developed in the Summer H&H because it's gross walking around the house with squishy, wet shoes.</p>
<p> </p>
<p>But at any rate, I took off the shoes today and did all the normal things I do after running - getting a towel to wipe the sweat off with, get a drink of water, upload the Garmin data to the laptop, etc.  DW comes in and says "What's with the bloody footprints?"</p>
<p> </p>
<p>It turns out I had scratched a toe and it had bled through the socks and made a nice trail of everywhere my left sock had stepped.  I had no idea.</p>
<p> </p>
<p>Then I had another use for the towel ...</p>
<p> </p>
<p>Bill</p>

 

[tomwhite]

<p>......''Run til You Bleed''............don't think THAT one is gonna catch on.</p>
<p> </p>
<p> </p>
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<p> ...and yes,</p>
<p>I have a couple of pair of shoes with blood stains on 'em</p>
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<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p>....laura//.......can you add gel insoles or goto a Cushioned Shoe???....I know for a fact that concrete KILLS my hip.</p>
<p> </p>
<p>========</p>
<p> </p>
<p>.......and speaking of hips.....</p>
<p> </p>
<p>120min hiking.......hip twinges, I dropped the stick.</p>
<p> </p>
<p>this could work.</p>
<p> </p>
<p> </p>
<p>.......followed</p>
<p>by 22min poolrun</p>
<p>in case the DropTheStickCrappe didn't work.</p>
<p> </p>
<p> </p>
<p>...................good running guys............</p>

 

[mcsolar99]

<p>bleeding means you're alive.  finishing up with mr. dean k's audio book, ultramarathonman.  "...somewhere along the way we've confused comfort with happiness..." best quote so far.</p>
<p> </p>
<p>7mi on the treadmill at home.  protosun is home sick with a little cold; she's doing much better after sleeping-in until lunch time.  she's also eating like a horse, must be going through a growth spurt...</p>

 

[evanflein]

<p>Laura! You're having one of my ideal dream days! I love puttering around the house! My only offer of improvement would be to send your DH off somewhere for at least one of your days off. To be totally ideal it's gotta be alone-time! Have fun. And yes, try some different cushioning type shoes maybe? I've almost given up on concrete running. It's one of the reasons I don't want to run the Seattle marathon again. Asphalt is ok, like our bike paths, but concrete does seem too hard on my feet.</p>
<p> </p>
<p>{{---protosun---}} {{---econo---}} any other sickies out there? (those are arms-reach hugs, by the way. don't wanna catch anything)</p>
<p> </p>
<p>I'm in drifting mode. Today would've been a nice day to RAL, but I'm finding I don't want to do the dressing-in-layers thing on my lunch break. So I'll probably run at home tonight on our hilly road. Or the treadmill. I don't know. I've got another marathon in 3 1/2 weeks and I just can't get motivated to care much. I've already written it off as a "fun run" where time has no meaning. Maybe it was the comment about wet feet. <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" title=""> Apparently they're a given on this course. Lovely.</p>

 

[Sans Souci]

<p>Running late.  Will come back and read today, but just wanted to shout out to <strong>CNY</strong>.  Good heavens, woman, you are something else!!!  Congratulations.  How's that song go?  "I wanna be just like you"?</p>
<p> </p>
<p>I posted what I did in the 50s.  No need to repeat myself like an Old Person.  <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>

 

[Laura in Houston]

<p>Hey <strong>tw -</strong> yeah, I may need to go ahead and get some new insoles.  I do have a good pair in there, but they are not cushioned so much as very arch-supportive.  Current shoes have 312 miles on them.  I've been thinking about the new Skechers or Reebok Zigs as well.</p>
<p> </p>
<p>DS1 got cut from the JV basketball team today, final cuts this week.  Fudge.  Carp.  Etc.  He's 6'5", thought he was doing well enough to stay on.  School has 3200 students, so I guess there were some faster, jumpier kids.  Well, on to baseball.  He pitches, plays first base and outfield.  Time to go check on him.  Wish I could just hug it away....</p>

 

[Sans Souci]

<p>Ah, darn.  Laura's {{{DS1}}}.  While pavement is killer over time, I'd say it's more important to do hip-strengthening exercises.  Theraband stuff ... easy!</p>
<p> </p>
<p><a href="http://www.youtube.com/watch?v=tqabqYZSUSk" target="_blank">http://www.youtube.com/watch?v=tqabqYZSUSk</a></p>
<p> </p>
<p>Those kiddos sure bring the bugs home.  I remember my niece, and as a result, my sister, being sick often.  Feel better, proto!</p>
<p> </p>
<p>It's sure great to hear the people from the Hot Weather Places enjoying themselves at this time of year.  The rainforest has been unseasonably warm and dry.  Today was sure the calm after the maelstrom.</p>
<p>Heh, evan.   Take it easy.  You'll rock that one.  Three weeks?  Wow, tuffgirl.  I hear you on the concrete, although after running on streambeds, roots and rocks, it takes a couple of days for my feet to recover.  But that sore is a "good" kind of sore.</p>
<p>Great workouts, tomwhite.  Tell Bonger and irunwithbloodynipples how to tuff'n up.  <scoots away></p>

 

[evanflein]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/71067/wed-11-10-2010#post_1961414"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br>
Tell Bonger and irunwithbloodynipples how to tuff'n up.  <scoots away></div>
</div>
<p><br>
Snork! I shouldn't laugh, but that's funny... <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" title=""></p>
<p> </p>
<p>Sorry about your son getting cut from the team, Laura. Nice though that he's got another option.</p>
<p> </p>
<p>SS, I'm running Tecumseh in Indiana with Tim and Slo_Hand from RA on Dec. 4. Should be interesting, but I hate getting my feet wet!</p>