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<p>9 or so miles on a dark, dank morning.  64F and 92% humidity.  May go to track tonight... 14*400.  Yikes!</p>
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<p>RR - Chances will spit up his coffles with that mileage report. <img alt="<img src=" src="http://files.kickrunners.com/smilies//smile.gif" style="width:1px;height:1px;" title="<img src=">Nice going.</p>
 

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<p>Good morning all.</p>
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<p>Great job RR.</p>
<p>Nice morning run Asics, good luck with the track if you go tonight...</p>
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<p>My knee was bothering me after Saturday's long run, so decided to take a few days off. Knee is still a little unhappy today, but much better than a couple days ago.</p>
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<p>I did 10 miles on the canal path this morning. Went way faster than I should have, but legs were feeling so fresh after the rest, that it was hard to resist...</p>
 

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<p>Morning...</p>
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<p>Loopy - The legs gotta do what the legs gotta do!</p>
<p>RA - 14?  Boy, I'd lose count somewhere around 5.</p>
<p>RRuiz - Will rise but not so sure about the shine!  Nice running this morning on complaining legs.</p>
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<p>Didn't suffer from going a bit farther than planned yesterday but will go a little shorter than planned today.  Had a blood draw yesterday.  Can't wait to see the numbers.</p>
 

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<p>Just got back from doing work in the weight room. Lots of shoulders today, so I'm hoping I'll see lots of improvement from that...it's a big weak point for me.</p>
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<p>Cross training because it's Wednesday, and it's helped keep me off the sidelines so far. Looking at 60-70mins of intervals on the bike, and I'm remembering music this time!</p>
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<p>Great early morning work already done. Have a great day everyone!</p>
 

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<p>Great job <strong>R.Ruiz</strong>, <strong>RA</strong> and <strong>loopy</strong>.</p>
<p>Smart training <strong>Alex</strong>. Keep it up.</p>
<p>Enjoy your run <strong>vash</strong>.</p>
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<p>6.6 easy miles for me this morning.</p>
 

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<p><strong>R. Ruiz</strong> -- Good job on the three and two-thirds miles.  Good having you back.</p>
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<p><strong>RA</strong> -- "or so"?  <strong>RR</strong> at least was specific.  Enjoy your reps later if you do 'em.  And please get to work on that humidity.</p>
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<p><strong>loopy</strong> -- Way to listen to the body.  Hope that knee continues to improve. </p>
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<p><strong>Dan</strong> -- Good to see you getting out on successive days.  Take it easy.</p>
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<p><strong>Alex</strong> -- Biking?  Haven't noticed you doing that much.  Enjoy. </p>
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<p><strong>Jill</strong> -- Good job.</p>
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<p><strong>Me</strong> -- Will make it out for 14 at some point.  Unseasonably warm here. </p>
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<p>I am with chances as it has be unseasonably warm here also, but I am not complaining.  So at 9 p.m. it will officially be the first day of Fall.  It sure does not feel like it.</p>
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<p>I got out for 5 miles in 42:35(8:31).  The exact time plus one second on yesterdays run.  Time to take the kids to school and such.  Have a good morning everyone.</p>
 

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<p>Slept in and did 1 mile on the treadmill and 65 minutes Elliptical today.   Hamstring was bothering me a little after yesterdays run.   Told myself I'd run for a mile and then stop whether I felt anything running or not, could have easily gone longer;  I scheduled PT for this afternoon, and back on the trails tomorrow.   </p>
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<p>Listened to music on my IPod and watched CNN during the Elliptical.   One of the headlines was 'Governor debates genetically modified fish'.   I know there have been a lot of advances, but they can get fish to debate now, wow!?!?    Still early in the taper, folks, wait till next week I'll probably be completely unhinged <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
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<p>Happy running, all!</p>
 

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<p>Morning all,</p>
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<p>Day 3 of DOMS recovery here...hopefully I can start running again tomorrow. I walked a couple of miles with DW last night and that went OK. Overall I feel improvement, but I think I need one more day away from running...I may do some elliptical tonight at home just to get moving again.</p>
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<p>Also, in case you missed my note yesterday, my race report from Sunday is up.</p>
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<p>RR - nice job this morning and those whiny legs will thank you later.</p>
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<p>RA - wow, nice double. I guess you're going with a 2-week taper to Chicago, because that sure ain't no taper workout.</p>
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<p>loopy - nice run, hopefully my comeback after a brief layoff will be similar to yours</p>
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<p>Dan - good idea to mix in an easier day after going longer/harder yesterday</p>
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<p>Alex - you really biking (on the road) or just riding to nowhere?</p>
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<p>Jill - nice recovery run...you have any tuneup races coming up?</p>
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<p>chances - ho hum, just a little 14, a light snack for someone who's been eating up the miles of late</p>
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<p>zrun - smart to dial it back and cross-train. The hay's in the barn for Chicago. And as for the "fish debate" - given the what some of this year's crop of candidates have said, I'm wondering if I can just vote for the fish!</p>
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<p>kevin - nice job on the steady 5</p>
 

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<p>Hello everyone.  Nice work out there today.</p>
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<p>CMJ - A nice swim might be good on the ol' legs</p>
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<p>RR - good job, bro.</p>
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<p>RA - I'm tired just thinking about your double.</p>
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<p>loopy - nice 10.  What'd that take, like, 45 minutes?</p>
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<p>Dan - keep us updated on your numbers.</p>
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<p>Alex - have fun biking and doing shoulders</p>
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<p>Jill - nice 6.6.</p>
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<p>chances - hope the 14 went well.</p>
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<p>zrun - fish debate, ha!</p>
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<p>kevin - speedy and steady- the best of the tortoise and the hare, you are</p>
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<p>Me- up early for a shoulders and arms workout.  At lunch I did 4 miles on the treadmill at the Y.</p>
 

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<p><span>Quote:</span>Originally Posted by <strong>jebba</strong> <a href="http://www.kickrunners.com/forum/thread/70245/wednesday-09-22#post_1947695"><img alt="View Post" class="inlineimg" src="../../../img/forum/go_quote.gif" style="border:0px solid;"></a><br><br>
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<p>CMJ - A nice swim might be good on the ol' legs</p>
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<p>Not a bad idea - wish I had thought of that this morning and packed a bag for the fishbowl near work.</p>
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 </p>
 

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<p>CMJ and Rob-just the stationary every Wednesday as a preventative measure for my shins and body in general. If I'm averaging ~7:45s, which I think I am, I'm hitting somewhere in the neighborhood of 60 in 6 runs.</p>
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<p>Upped the ante on the bike today...thankfully I had some good tunes to spin to. 10min w/u, 3min on/2min off for 11 times total, 7min c/d for 70mins. HR was ~170-80 for a lot of the ride, so these days of not running still get my cardio a training stimulus. Not sure what to do for next week...maybe a mix of long and short intervals with some near all-out effort. It's fun to do the biking since I can't really get my legs to hurt, even when I constantly up the resistance. Basically it seems I can challenge how labored my breathing gets and the only pain I experience is sweat in the eyes or my butt from the hard seat! I always have a nice puddle under my bike by the time I'm done...it's funny how die-hard team mates think I am while they go spin with no labored breathing for half an hour.</p>
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<p>Nice runs everyone! Time to cite my sources for a paper....yaaay.</p>
 
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