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<p>Good morning all.</p>
<p> </p>
<p>late birthday congrats Mike.</p>
<p>Congrats too to Mrs Bill.  She's smart!</p>
<p> </p>
<p>Good track workout last night and 7 ez miles this morning.  Carry on.</p>
<p> </p>
<p>ks</p>
 

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<p>JJ, it's good to hear you're okay, piriformis woes notwithstanding.</p>
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<p>Hi ksrunr & everyone else.</p>
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<p>70' with 6x2' @ 10k pace (7:23), 1' recovery.  Reggie wants me to tell you that he ran 40' too, which is not easy when it's hot outside and you're wearing a black coat.</p>
 

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<p>Morning Boys!</p>
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<p>70' like MB too - but all slow, easy.  I should have done some speed work but had some vino last night and it was hoomid out this morning so just getting the miles covered.</p>
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<p>Happy Birthday irun.  We were in the Cape this past weekend too!  Where were you?</p>
 

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<p>Hi KS & Mill!  Hi Pink!</p>
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<p>Lots of conversations yesterday and I'm not caught up on all, 'cause of the way the day went.  Lots of talk on BMI, weight and dress sizes.  I'm thrilled with my size 6's, since 6-7 years ago I was a size 14.  And we all look tubby next to CNY, so let's all stop comparing!!!</p>
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<p>Lots of carp going on at work yesterday, some work-related, some a bit too personal.  The latter left me more than a bit rattled... the former, just plain pissed.  The 4.5 mile run after work with the group should have been more cleansing than it turned out to be, so didn't sleep well last night.</p>
<p> </p>
<p>Not sure what today will bring... will probably do a spin work out at lunch to avoid bumping into one individual, while I figure out how to deal with the others.</p>
 

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<p>Hi all.  I had my first crash and burn run in quite some time.  Goal was 6 miles with some 400's thrown in the middle, but after 3 easy miles I knew I was finished.  Struggled through 3.9 and called it a day.  This is good news I think because it means I am working hard, and that tomorrow figures to be a great day.</p>
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<p>I must have missed Irun's b'day.  HB Mike!  Spareribs</p>
 

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<p>.....flare up finally FlaredDown.....</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> I hate it</p>
<p>when that happens</p>
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<p> luckily I can use poolrunning in my FixIt Arsenal again</p>
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<p>20min x-bike standing........</p>
<p> </p>
<p>..............good running guys........</p>
 

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<p>Good morning all.  Weather here is still dreadful and I woke up with a headache, probably from fitful sleeping.  I went to the gym to run on the treadmill but it was hot there too, and running was a real struggle.  My heartrate was 177and I was beet-red in the face and gasping for air.  I cooled off with a good shower after stretching and am hoping that the rest of the day will go better than the morning.  Tomorrow's another day, la la la la.  After such a bad run, the next run is sure to be better, right?</p>
<p> </p>
<p>Susan</p>
 

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<p>Hey, KSr!</p>
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<p>Great w/o Mill and Reggie!</p>
<p>Ribs, that's the attittude!  You'll bounce back.  You too, Susan.</p>
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<p>Hi Pink!  We stayed in Brewster, but hung out all day Sat in Wellfleet at The Beachcomber - my favorite place!  Where were you?</p>
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<p>I ran again today, with no ill effects.  6 miles, avg 8:18 pace, with a couple of sub 8:00 miles.  I missed running, but I'm going to come back gradually.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Spareribs</strong> <a href="/forum/thread/68993/wed-7-21#post_1924721"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Hi all.  I had my first crash and burn run in quite some time.  Goal was 6 miles with some 400's thrown in the middle, but after 3 easy miles I knew I was finished.  Struggled through 3.9 and called it a day.  This is good news I think because it means I am working hard, and that tomorrow figures to be a great day.</p>
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<p>I must have missed Irun's b'day.  HB Mike!  Spareribs</p>
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<p><br>
I'm impressed that you would even think about 400m intervals in this heat.</p>
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<p>I realized yesterday that I've been g<span class="entry-content">oing through the stages of grief about the PF in my right foot-keep coming back to shock & denial.</span>  My foot loves the tennis ball next to my desk.  I'll do a 4 mile "yoga run" this evening, possibly outside.  I don't want to get burned out on the treadmill because I may do another hard run this week on it.<br>
 </p>
 

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<p>Susan, maybe you need to hydrate more? Certainly it couldn't hurt...</p>
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<p>Didn't feel like getting out early this morning.... so I didn't. Afternoon short run at the park, 3.1 miles, felt good. Listened to "London Town" by Wings, just to revisit my younger self's musical tastes. "Famous Groupies" still makes me giggle.</p>
<p> </p>
 

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<p>Spareribs you always make me laugh.   Crashing and burning is good news because it means you're working hard.  <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title="">  I know what you mean though.</p>
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<p>Today was my final run before the 10000m on the track Friday morning, and the discus, of course. I was planning to do a 4 miler with embedded 100m strides, which would be my typical Race Day Eve workout before a 10k; but one of my lunch time running trainees needed a running partner today, and I told him I'd go with him as far as he way going. He wound up going 6 miles, which is his longest run in over a year, and I was glad that I went with him, because he needed some of that  'one foot in front of the other' encouragement after 4 miles. I did do the striders but only after I'd already gone 4.5 miles, and I didn't go 100m stride, 1:00 rest like I usually do - I went 100m stride, 300 meter easy cool down jog instead, and finished feeling GOOD.</p>
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<p>My goal is not to beat either of the other two 45-49M entries in the 10,000 meters on Friday - they are both JJCheney caliber masters champions.  My goal is to finish with my first 10k time under 43:24 - I want to break 7:00 mile pace, and since it's on the track I should have a pretty good shot at doing that. Just 25 1:45 laps.  If I can do that they shouldn't lap me more than 4 or 5 times each.  (Is tripping allowed?).</p>
<p> </p>
<p>bty</p>
 

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<p>Great  workouts in the heat everybody.  No different for me as it was 88° with a 74°dew point.  I altered my run as soon as I got out of town and did a short loop before stopping for water and heading into the state park for some shaded trail running.  The hills then did me in and I stopped at my parents house for a drink before heading home.  Probably around 9.25 miles in 67:30.  Even after stopping twice for water, I still dropped 5 lbs during the run.  I just keep telling myself how good of shape I will be in when it cools down!!</p>
 

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<p>Wow - Logging in yesterday via iTouch, I missed the spoiler start to the weight stuff.  Silly SS - all muscle, I'm sure of it!!  Geez, if I ran as many miles as CNY, I'm sure I'd lose some as I would have less time to snack.</p>
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<p>Heme - nice job on the shrinking dress size!</p>
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<p>irun - West Yarmouth and have been to several beaches up by wellfleet - passed the drive-in there on the way to Marconi Beach.</p>
 

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<p>Better clarify.  I was trying to say that if I joined other skinnies like Rip and mc and lost a few pounds, maybe, just maybe, I could shave a few minutes off my marathon time, something I would like to do.  What is it?  Two seconds per mile off for each pound?  Five pounds or so, just for the marathon.  Then back on again.  <img alt="" src="http://files.kickrunners.com/smilies/icon_cheers.gif" title=""></p>
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<p>Rip, it's not hot everywhere.  Perfect weather here.  If you want it cooler, run by the water; warmer, get away from the water.  Ahhhh.</p>
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<p>7 MOH incl 6x100m strides</p>
<p>90' vinyasa</p>
<p>13.7 miles cycling</p>
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<p><img alt="" src="http://files.kickrunners.com/smilies/wav.gif" title=""> (for Pink's DD since :snorting: seems to have disappeared <img alt="" src="http://files.kickrunners.com/smilies/sad5.gif" title="">)</p>
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<p>ETA:  OM - Really, I haven't a lot to say as I have never tried soy cheese.  The horribly named nutritional yeast, yes, which some vegans use as sort of a parmesan alternative, but not cheese cheese.  I LOVE cheese too.  It seems to be one of those trigger foods, like potatoes or chocolate or sugar, that once you start, it's difficult to cut out, although once you go cold turkey, you can get along quite well without.  So I'm not much help.</p>
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<p>When my dad lost a bunch of weight, he credited drinking tea.  LOTS of tea.  Green.<br>
 </p>
 

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<p>SS, actually, that was very helpful, and confirmed to me what I sort of figured already. Cold tofurkey is the way to go. <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" title=""></p>
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<p>I've already made progress. Shorts that didn't fit last week fit today. Scale be damned.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>OrangeMat</strong> <a href="/forum/thread/68993/wed-7-21#post_1924984"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>SS, actually, that was very helpful, and confirmed to me what I sort of figured already. Cold tofurkey is the way to go. <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" title=""></p>
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<p>I've already made progress. Shorts that didn't fit last week fit today. Scale be damned.</p>
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<p><img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" title=""></p>
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<p>I haven't had Tofurkey either because I'm such a skinflint.  But I'd love to try it.<br>
 </p>
 

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<p>I got back from Seattle in time to run my scheduled 800m intervals this evening.  I did manage to talk my way out of a speeding ticket (81 mph in a posted 70 mph zone).  Since I really wasn't going 81 mph (more like 75 mph), I think my incredulity helped.  And the Washington State Trooper was a pretty nice kid who I did strike up a conversation with about my car.  And yes, it was the red spyder convertible.<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
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<p>6 miles total: 1 mile warm up, 5 x 800m repeats at 6:00/mi pace with 3 minute 400m jog intervals, 1 mile cool down in the VFFs. 80°F and no wind!  IRC.</p>
 

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<p>I need to take incredulity lessons from you, Lab.  I got pulled over recently and my incredulity probably came off as arrogance, so I got a ticket.  Is that why my BP was so high today?  Or because I miss yoga?  Who knows?  My RHR was 55 right before my little 4-mile run so that's good enough for me.  Anyway, nice run!  I would think the "wind" would be like a breeze and that would be a good thing.</p>
 

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<p>Opie, I've been pulled over four times in my life for speeding, and three times I talked my way out of a ticket.  The fourth instance I went to court over and won there too.  The common denominator in all of these is the fact I really did not think I was speeding.  Assuming that 5 mph over the posted limit is <em>really</em> not speeding...<img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title=""></p>
 
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