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Good morning all.<br><br>
Getting ready to head out for an easy 5 miles.<br><br>
Hope everyone has a good morning of running.
 

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5.12 miles in 41:44; nice easy recovery run for me. Now I am off to the M4 range to zero my weapon since I have new optics now. I have to make sure I can hit the target if the time comes to engage the enemy.
 

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Hi Tonya...I see you. <img alt="razz.gif" src="http://files.kickrunners.com/smilies/razz.gif"><br><br>
Dave nice run, and have fun playing with your toy today. Be careful too...once again you amaze me with your intense dedication to everything. Your wife and kids(not sure if you have any?), this country and definitely this board benefit a lot from you....Thank You!!!<br><br>
Workout today, didn't check to see what it is yet but I think maybe a tempo with 200s...I really hope I can do these outside.
 

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Good morning all. Good run this morning, Dave. Alex enjoy your workout -- hope you make it outside...<br><br>
Braved the trails this morning - ran for 54 minutes on them. Still exploring some new ones -- the snow made it even more difficult to navigate: lost the trail completely a couple of times...
 

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Good morning to the early morning posters. I have 5 miles scheduled for later today and the weather looks to be low 50s'.<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> Alex, I will send some of this weather your way, so you can run outside. Keep up the great running everyone and have a great morning.
 

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Nice run Dave.<br><br>
Sounds like a good workout planned Alex, and I hope you can run outside, because that means I might have nicer weather headed my way.<br><br>
Braved is the right word Loopy, I fell on my butt scraping my car this morning, let alone trying to run on trails...<br><br><br>
7 yesterday around 8 mpm pace. Planning on 13 tonight.
 

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Dave... I am happy to see your recovery runs are still faster than my fastest 5. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Alex: enjoy what ever it is... you get to do.<br><br>
Loopy: nice work on the trails... I am still about 2 weeks out from my trails I am guessing<br><br>
Kevin: enjoy your 5 later<br><br>
Mailbox: Enjoy your 13 tonight<br><br>
I will get some cardio, weights and core in tonight after work.<br><br>
Enjoy your day everyone.
 

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Morning all! And a winter wonderland it is...<br><br>
David--have fun shootin' stuff up. Oh, and nice run!<br><br>
loopy--snow covered trails. Getting lost. Somehow, that is NOT fun in my books!!!<br><br>
For the first time in a long time, I blew off a workout. I was draggin' as I packed my gym bag last night. Alarm went off this morning and I decided that I needed more sleep. So no fishbowl for me.<br><br>
I did get out for a run. Roads are bad at best. We had rain, freezing rain, then snow last night. Running on the snow was okay, but Lord help me if there was 'bare' pavement, because that was a sheet of ice. I did see one accident. I was running along then behind me I hear that unmistakable sound. Some guy took a turn too fast. Turned around in time to see the snow flying and the car still spinning. Guess I should have gone back to check on him... On my way back in, I saw where he had hopped the curb and hit a tree. Obviously no serious damage because he was gone by that time.<br><br>
Anyway, numbers suck for today. I'm blaming it on the snow! 4.5m, 42:53, 9:28pace
 

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Morning all,<br><br>
Dave - Post, run, post before anyone else has posted? That's gotta be a new PR<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
4boys - pretty hard to get much speed in those conditions.<br><br>
Richard - Have a good one later. I'm with ya on the comparison between some of the recovery times around here and my pr's<br><br>
Alex, Mailbox, kfuller - Hope your runs go well later.<br><br>
loopy - good job. I got lost recently on a snow covered trail in Bend Ore. Wasn't fun.<br><br><br>
4 easy ones in a bit.
 

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Shooting for 5 to 6 easy miles today to recover from my interval session last night. I may sneak down to the work gym mid-afternoon rather than wait until afterwork. Don't tell anyone.<br><br><b>Dave</b> - nice recovery pace<br><b>Alex</b> - have fun with the speedwork. Do you finish with 200 sprints or mix them into the tempo run?<br><b>Loopy</b> - nice going. You're still living up to your moniker <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><b>4boysmon</b>. Your pace is actually pretty good for those conditions. I'm at least 1 mpm slower when footing is poor on snow/ice.<br><b>Kevin</b> - I wish I could get my 5 in outside - I'd have to borrow Alex's shoe snows though.<br><b>Mailbox</b> - is a there a video clip of your prat-fall? I'm still amazed at how you find time for all those miles.<br><b>Dan</b> - enjoy the 4'er<br><b>Richard</b> - do some crunches for me - I've been slacking off.
 

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Hey all out there. Alex <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Dave - Have fun with the guns. Phillip would love to join you right now...<br><br>
4boys, Loopy - Nice going out there in those snowy conditions. I wish we had snow here, and not just a little here and there. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
kfuller, Mailbox, Richard, dan, RA - Have a good time with your runs later. I'll be joining you.<br><br>
I got into the gym last night and had an AWESOME elliptical workout. Just took it easy trying not to work myself up too much. Ended up being a great effort, and I felt rejuvenated afterwards.<br><br>
Elliptical - 12.84 miles, 66 minutes, 5:08 min miles, if you want to count that<br><br>
Later today, don't know what's in store. I'll let my spontaneity determine that. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Hi everyone,<br><br>
Today's workout called for an 80 minute run with 6:00-8:00 of Total Uphill Time included. Mission accomplished<b>*</b><br><b>1:19:13<br>
7.91 miles<br>
10:01 average pace<br>
approximately 15 minutes of TUT<br><br></b><br><b>*</b>I'm kind of a nerd about hitting paces and times, but I got back to the car just before the 80 minutes/8 mile mark, and didn't want to drive my running partner nuts, so I stopped when I got to the car...it'll probably bug me all day!<br><br>
Shower time...then oatmeal and coffee to reply to posts!
 

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She's baaaaa-cckkkkkkk!!!!!! Good to see you Tonya! I went through a similar thing when I first started working with a coach. You've talked with Andy. You know how easy going he is. But, once I had that accountability, I lost the "joy" of running. I would worry myself sick before every test. Afraid that my numbers wouldn't be "good enough". And after every race, I was a total b!tch because I just knew my results were letting Andy down. A big part of why I don't do the team thing here is because I don't want to let anyone down. I have mellowed alot. That heart to heart I had with "Rick from Anaheim" during Tucson Marathon really helped change my perspective. Yah, I'm still disappointed when I have a bad race because I've made stupid mistakes. But, it's not the end of the world. I try to learn from those mistakes. Anyway--long way of saying, run for yourself. Don't worry about what anyone else thinks!
 

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Hey all,<br><br>
Some good runs already look to be in the books today. As for me, it's interval night at the track with the club. On tap today: 16-18 x400 at "cruise interval" pace. 100 recovery after each. On paper that pace ought to be the same as the 6:40/mile pace I did last Sunday in the race. But we'll see if I can actually hold it down to 100-second quarters. I have a feeling I'll be going faster than that.<br><br>
I'll finally take an easier day tomorrow. Seriously.<br><br>
Before that, though, I've got to finish up some writing at work in time for today's deadline. So, gotta go for now. Workout report later this evening. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Those ought to be easy as pie. I like the 400s. That's the one thing I actually DO like about speed training. THE ONLY THING.
 

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4 re-cov-er-y miles. All heart, no legs.<br><br>
Brian - <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> So, important question! What goes on that oatmeal? I was addicted to oatmeal for a few years. Don't remember what led to the switch to dry cereal.<br><br>
Tonya - Have a spontaneous workout later!
 

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ok...1 cup oatmeal, added to 1 and 3/4 cup boiling water...5-6 minutes...add some brown sugar...pour my coffee...<br><br>
AHHHHHHHHH....I love this part of the morning.<br><br>
Time for replies:<br><b>Dave:</b> Nice recovery run - I've only shot a couple guns in my life...pretty fun...but you wouldn't want to depend on my shot that's for sure! Although, I am pretty good with my bb gun!<br><br><b>Alex:</b> enjoy your 200's...what are your goals for this year's track season?<br><br><b>Loopy:</b> Sounds like lots of fun! I almost ran trails this morning, but couldn't convince my running partner to go! Here is Portland we have these "Buttes" right in the city with miles of trails on them - pretty cool for living the urban life! They just look like mini mountains spread out and throughout the city that rise above the houses and buildings.<br><br><b>Kevin:</b> 50's? Wow, it must be like summer there! Is there still snow on the ground? btw...what part of the country do you live in anyways - soooo much snow!<br><br><b>Mailbox:</b> Enjoy your "half-marathon" tonight!<br><br><b>Richard:</b> Enjoy the full workout<br><b><br>
4bm:</b> Wow, you'd think I live in another country! So much bad weather out there...it's been in the 40's and 50's here for a few weeks now. Be safe!<br><b><br>
Dan:</b> Hope you enjoyed the 4...good weather up there too?<br><br><b>Asics:</b> The secret is good here! Enjoy<br><br><b>Tonya:</b> I'm in the "eliptical's suck" group! You're amazing...I tried it for 5 minutes once and gave up! Enjoy the "whatever you feel like" workout later!<br><br><b>CMJ:</b> Enjoy the speed...I'm beginning to enjoy those kind of workouts myself<br><br>
everyone else...enjoy!
 

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HA! I posted my oatmeal line there before seeing your post! Funny stuff...However, I usually have raisins, chopped Walnuts, and a bit of brown sugar...but I decided to have a Cliff Bar before my run today, because I've been so hungry at about 10:30am...so I held off on the raisins and walnuts today...we'll see how it goes!<br><br>
P.S. Usually have Quaker - but I'd have Snoqualamie Falls if I could afford it regularly!!!
 

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I never got the concept of 400 cruise intervals. To me "cruising" is at least a 1600. I always ask myself; why do I want to run 400s at T-pace (or slower), when I good do the same number of 400s at I pace? Almost. Probably why I never do cruise intervals.
 

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Run 1 - 5 slow<br>
Run 2 - 1.5 easy, 5K tempo (17:54), 1.5 easy<br><br>
My achilles were really hurting during the warmup for the tempo run, but I went for it anyway and it felt good. First fast workout in many months.
 
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