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Discussion Starter · #1 ·
Good Morning Folks<br><br>
Up early but can't do my run for a few hours. Will get in 4.<br><br>
Hope today brings better news and healthy runners.
 

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Dan have a great run later.<br><br>
Great workout for me this morning.<br><br>
7 miles total in 51:42<br><br>
1 mile WU @ 7:57<br>
2 mile Tempo @ 6:56 & 6:55<br>
1 Mile easy @ 7:46 (Should have been 8:00)<br>
2 mile Tempo @ 6:36 & 6:48 (Second mile was into the wind, no excuse, slacker <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> )<br>
1 Mile CD @ 8:40<br>
.25 mile recovery walk<br><br>
10 min strecthing<br>
10 min core workout<br><br>
Lunchtime ride scheduled for indoors on the trainer since it is extremely windy and T-Storms warnings.
 

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Nice run Dave - Running in the elements makes you tough<br><br>
Dan - Enjoy it later.<br><br>
My knees are still screaming from the 2+ hours of volleyball last night - Some more vitamin I and hopefully I will do a nice recovery run at lunch.
 

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3 miles on the treadmill at what felt like a reasonable 8:56 pace. This will be an easy week, and then I'll jump into prepwork for the May 4 Half.<br><br>
Good ones, all.
 

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Dan -- Good morning, and good run for you later.<br><br>
Dave -- Love that tempo pace!<br><br>
Flounder -- Whadda 'ya use for your recovery pace, if I can ask? Thanks.<br><br>
ellen -- Way to get at it early. Got a goal for your half?<br><br>
Me -- My 1/2 training plan called for "four miles or rest" yesterday. I was pretty tired from Monday's repeats. So, er, I "rested." More pace and speedwork today at lunch.<br><br>
Good runs, all.
 

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Indeed that is a great workout, David. You seem to be full of 'em.<br>
Dan, Flounder, best to your runs later.<br>
Ellen, a well deserved break. And May 4 will be here before we know it.<br><br>
I dialed it back a bit today. Three miles. Didn't really have anything. I was short on sleep and after reading last night's comments, I'll try to keep those to a minimum.<br><br>
Good runs, all
 

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Good morning everyone. My calf is still sore today, but a whole lot better than the last two days. I am thinking that I will either take today as a rest day or go use the eliptical at the rec center. I hate the fact that I get an injured calf halfway into my training. Oh well, nothing I can do about it now. I still think that I will run well anyway.<br><br>
Nice running to those who got out and ran so early this morning. Have a great morning everyone.
 

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Good morning all.<br>
Great workout Dave.<br>
Good jobs on the threes Ellen and Baba.<br>
Enjoy your runs later Dan, Flounder, and Chances.<br>
Kevin, hope your calf feels better soon.<br><br>
Long tempo in the rain this morning for me. 8 miles tempo plus 1 mile warmup, 1 mile cool down:<br><br>
7:59, 6:23, 6:17, 6:17, 6:18, 6:17, 6:19, 6:17, 6:16, 8:53<br><br>
Had a much better phone conversation with my mom last night. She will be going to stay with my aunt today and we will be going up on Friday/Saturday for the wake/funeral.
 

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Tonya: As the weather warms up and you're able to run outside more, I think your pacing issues can be improved. Still, second place is still pretty f'in awesome. I'd kill for that!<br><br>
Speaking of weather, tomorrow is supposed to be the first day of Spring. You can't tell around here! Low 30's for most of the day today, but I guess it's better than what we had a few days ago. Monday was nice but yesterday was cold, and the wind seems to be picking up again these days. Extended forecast shows "snow showers" for Sunday the 30th (Shamrock Shuffle)!?!?! Then again, you can't really trust the extended forecast. It'll probably be 60 like it was last year...... We can hope at least <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Also, I got "Rock Band" for PS2 last night. Greatest. Game. Ever.
 

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It's 50/50 if I'll be able to get in a quick 3-4 before dinner plans kick in... No chance of running during the day because (a) meetings and (b) I forgot my kit...<br><br>
Loopy/Dave - nice tempos.<br>
Kevin - foam roller for your calf?<br>
Ellen/Baba - 3 milers are all the rage today.<br>
Nirvana - Snow? Wonderful. As long at the wind stays away. I recall 2006 being chilly and the wind dented my 4th mile. Last year I wore a singlet and in 2005 I even got sunburnt...<br>
Chances - enjoy the speedy lunch<br>
Flounder - recover well.<br>
Dan - hope the 4'er went well.
 

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Hi gang...I think it's going to be a rest day for me today since I got less than 4 hours of sleep. Though it will be in the low 40's when I get out of work...thinking yoga and sleep will be best for me.<br><br>
Dan - enjoy your 4 later<br>
Dave - way to get it in early<br>
Flounder - 2+ hours of volleyball? Wow, impressive. Enjoy the recovery later.<br>
Ellen - gj <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Baba - 3 miles is better than 0 miles, remember that <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br>
Kevin - take care of that calf!<br>
Loopy - wow, 8 miles already this morning? Nice going! Hope your Mom is doing ok today.<br>
Nirvana - I think the Shuffle alternates every year the weather...70, 40, 70, 40, so we are due for a 40 which I wouldn't mind at all...come on, that's total PR weather...40 and clear...you know it! I'll keep thinking happy thoughts about no snow though.
 

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Get an easy 10 in last night.<br><br>
Looks like it's going to be cold and raining here tonight, so if they move the club practice indoors. I'll be out there, if not it's doubtful since I only packed warm weather clothes.<br>
I have no idea what they have planned since I've never been there before. If I don't go there, I'll get in probably 6 HM paced miles with 10 for the total.
 

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Morning all!<br><br>
David--you are an animal!<br><br>
Ellen--I don't know how you do it on the dreadmill...<br><br>
Baba--nice three!<br><br>
loopy--nice one! I love running in the rain.<br><br>
As for me, I met with my swim coach this morning. As usual he worked me hard! And I loved every minute of it! Not sure of distance, but I was in the fishbowl for 1:15+<br><br>
Change, then came home and sat on the trainer for an hour. I opened the garage door so I could at least watch the world go by. 50* and rain. Sigh... perfect weather for a run...
 

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Well I admitted mom to hosp last night & got home aroun 12 am. uugh.<br><br>
Missed my run yesterday. Today I am scheduled for 3 but <span style="color:#0000FF;">cool</span> part is DD has Dr. apt today at 1 pm and we agreed to run together after. Seems being on track team has got her into to put extra miles in. Will be raining, but the temps are warmer and we will enjoy the sloppy trail.<br><br>
I can easily catch up on 5 Thurs.
 

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mom - any news on the x-ray yet.. maybe i missed it previously.
 

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Asics-- I thought about the foam roller, but do not know where to buy one. I guess I could try a sporting goods store. Anything that would help me out would be great.<br><br>
Have a great morning everyone.
 

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Discussion Starter · #19 ·
<br>
Good luck 4boys...
 

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Hey folks!<br><br>
Running later today - the workout calls it a <b>"Cruise Interval Workout"</b>:<br><br>
1 mile warmup<br>
4x1 miles at CI Pace (8:06) with half mile recoveries<br>
1 mile cooldown<br><br>
Total: 8 miles<br><br>
I'll post more later
 
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