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<p>I guess I'll start a daily on KR.  Haven't started one in a while.</p>
<p> </p>
<p>Today was planned for a 10 to 12 mile MLR with 4 to 5 miles at continuous Tempo.  So up and out I went at the unGodly hour of 4:30 AM.</p>
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<p>I ran 5 miles easy, then miles 6 through 10 at Tempo pace (approx. 10K to HMP).  Finished it off with 2 miles cool down.  I wasn't sure I could manage 5 continuous tempo miles but I got them done.  (This felt close to a RTYP run.)  12 miles altogether at 8:54 pace, Miles 6 through 10:</p>
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<p>7:59</p>
<p>7:55</p>
<p>7:48</p>
<p>7:52</p>
<p>7:48</p>
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<p>The weather was 75° and 91%.  Though the humidity was way up there, the temperature was a bit cooler than normal so that helped me get through it.  Getting there ...</p>
<p> </p>
<p>Bill</p>
<p> </p>
 

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<p>Hey Bqeeker.</p>
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<p>Ran 2, weights and core 30 mins. Off to an off site meeting, not far though. Jersey City.</p>
<p>I am staying overnight one night, will bring workout stuff but not sure I will use it. Maybe going out tonight with coworkers in NYC.</p>
 

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<p>Hi Bill, nice w/o.</p>
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<p>Hally - you've been racking up running miles lately.  Bike have a flat?  ;)</p>
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<p>Creeps on trails suck.  I rarely run trails, but when I do, I'm conscious of women's concerns.  Last year on a trail through Lexington's Minute Man Trail, a woman runner approached me EXACTLY at my turnaround point.  I spent the rest of the run afraid that I ruined her day for fearing I might be waiting around the next bend.  I still haven't figured out how to ease the situation.  (Then again, maybe I'm projecting my own concerns.  She prolly didn't care about an old, short, bald, guy....)</p>
 

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<p>I just ran 2 miles this morning and did 15 minutes of abdominals.  The run was more difficult than it should have been, for no reason I can figure out.  Oh well.  It's done and there's always tomorrow!  And it's a good hair day so I've got that going for me today.</p>
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<p>Off to give a presentation about the Library to the Rotary Club.....</p>
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<p>Have a great day and Happy Birthday, Choovie!</p>
<p> </p>
<p>Susan</p>
<p> </p>
 

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<p>Thanks Susan. I hope your presentation goes well.</p>
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<p>I ran 4 miles to the Lake and home and found a $20 enroute  (60 deg and 60%).</p>
<p>My arms and shoulders feel a little tight from the paddling last night.</p>
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<p>Irun, sometimes it's just awkward out there. I worry about approaching a woman from behind when running. I always call out and give her plenty of notice that I am approaching so as not to startle her by running up on her heels and breathing heavy in her ear.</p>
<p> </p>
 

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<p style="margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;">Way to go, Bill.</p>
<p style="margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;"> </p>
<p>IronMike™, when that happens to me, I change my turnaround point.  This also reduces the risk of falling in with a chatty runner.  Running is my alone time!  Well, except for Reggie, he's usually okay.</p>
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<p>Happy birthday, choovie!  I left you a $20 bill on that route between the lake and your home.</p>
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<p>35' easy with Reggie</p>
<p>15' upper body stuff</p>
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<p>Everything feels good!</p>
 

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<p>Good running all!</p>
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<p>Dove's news of the horrible tragedy on the trails just made me so angry and so sad. I love trail running, but don't do it solo for reasons like that. I couldn't get through the whole article, how awful.</p>
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<p>Just now I realized that my run today turned into some cool number patterns. I ran 11.8 miles (and it's 8/11) I ran at 8:30 am and at 8:03 pace AND, 8 + 11 = 19, the number of years that Mr. CNYrunner and I have been married as of today. I think that qualifies me for super goober--nerd status!</p>
 

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<p>Lucky choovie -- nice millbot!  :D</p>
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<p>I ran 8.01 around the Butte today, carrying pepper spray because I was spooked (it's on roads; really no need to carry the spray there).  <strong>Dove</strong>, I have to backtrack a bit...if I were you, I too would avoid the trails in that area until it was pretty clear that the creep was the murderer.  And Dove?  On a different topic, can I say that your entry in the weekly thread is a riot?  You go girl!</p>
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<p>Looks like I'm getting picked up on a Hood to Coast team as a sub.  It's cool to live here and be able to hop on a team when needed (plus, I kinda sorta made sure my calendar is free for H2C).  I'm a relay junkie and I need my fix!</p>
 

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<p>Happy anniversary to you and the husband CNYrunner! Cool number patterns too!</p>
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<p>5.5 miles in the early morning cool air. It was nice. </p>
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<p>Too many episodes like what Dove shared with us. It's a reminder to all of us who are running alone in isolated areas to be cautious. It's smart to change up your route regularly. </p>
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<p>Reggie must save up his energy by not talking so he can take you down Millbot!</p>
 

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<p>happy b-days and anniversaries!</p>
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<p>crappy story dove... i hate it when reality imitates tv.  time to find some karate classes for my 7 y/o daughter.</p>
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<p>6mi ez 8:45-ish pace.  another week of temps near 105f dead ahead... lovely.</p>
 

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<p>Happy Birthday to Cheryl!!</p>
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<p>Happy goober-nerd status to CNY! And Happy Anniversary to you both!</p>
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<p>I hope Nancy and Paul had a wonderful anniversary celebration.</p>
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<p>Yes, Econo - I agree, Dove's entry on the weekly thread is a good one. You beat me with your comment over there.</p>
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<p>Glad (but envious!) that Econo is getting her fix!</p>
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<p>eating a few slices of this yummy bread my mom made. It's a quickbread, sort of a made up recipe. She used a summer squash in it and agave for the sweetener. added in some walnuts. super delish!</p>
 

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<p>Happy Birthday to Choovie! And finding $20 is awesome! I love finding stuff.</p>
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<p>Happy goober-nerd anniversary, CNY and MrCNY! Karin, you crack me up.</p>
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<p>Awesome run for Byll today. You really nailed those later miles, wow!</p>
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<p>I'm a heavy breather too. I've had people tell me they could tell it was me coming up on them by how I sound. I find that really embarrassing. It's more a pattern thing than an "out of breath" thing though, usually. I time my breathing with my footfalls, and it just seems to end up sounding like a lot of huffing and puffing.</p>
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<p>Yay for good hair days, Susan! I'm having one, too... well, as good as it gets these days. Seems like when I have those days I end up running at lunch and my afternoon is "bad hair afternoon". Sort of cool that I'm running home from work today, so it doesn't matter!</p>
 

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<p>Happy birthday, Choovie!</p>
<p> </p>
<p>Happy anniversary, CNY and DH!</p>
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<p>CNY, I thought of you on my run today. I remembered you switch your handheld every mile on longer runs. Even though today was just a short 4 I tried my bottle on my left hand. It felt strange and bothered  me at first, but I think I should train myself to do it if I'm going to be out there for like 5 hours or longer. It seems such a little thing but over the long run it could have an impact on biomechanics, perhaps.</p>
<p> </p>
<p>No groin complaints today. Maybe the marathon niggles are worked out.</p>
 

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<p>...Irun//.......don't sell yourself short,</p>
<p>you've probably scared the Crappe out of a Lot of People....</p>
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<p>just kidding...</p>
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<p>...I carry my carkeys</p>
<p>when I run and let them jingle if I'm behind someone so it DOESN'T startle them</p>
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<p>Being Afraid when you Run is just WRONG.....</p>
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<p>=========</p>
<p> </p>
<p>...but I digress........</p>
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<p>..............shooting stuff then 26min poolrun.......</p>
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<p>had a swimmer in the next lane EFFORTLESSLY knocking off laps,</p>
<p>like some Runners,</p>
<p>some Swimmer make it look ssoooooo easy</p>
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<p>luckily, this is a Non-Issue for me.</p>
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<p>.........have found (like Galloway says)</p>
<p>72-hours will make my leg runnable again.......will test that tomorrow</p>
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<p>I hope</p>
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<p>.....................good running guys....................try to Jingle when you Run.....</p>
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<p>HAPPY B'DAY CHOOVIE</p>
<p> </p>
<p><span style="display:none;"> </span><img alt="2.gif" src="http://bestsmileys.com/flowers/2.gif"></p>
 

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<p>Happy anniversary to CNYrunner and Mr.CNY!  19 years is great.</p>
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<p>I was married for 23 years the first time, was single for about <img alt="4" class="bbcode_smiley" src="smileys/4" title="4"> years, and in about 8 weeks I'll hit 6 years with my wonderful better half.  Yes, I was a child bride the first time (and now I'm just plain old).  DH and I have a 3 year old grandson, who is the son of DH's son.  Maybe one of these days my own kids will reproduce, but I don't really see that happening any time soon.</p>
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<p>My Rotary presentation went very well and I'm just glad it's done.  I usually speak well but I'm always so incredibly nervous beforehand.</p>
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<p>Enjoy your day everyone,</p>
<p>Susan</p>
<p> </p>
 

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<p>Happy Birthday choovie, my favorite Montana runner!  Very cool about finding $20.  I've never found anything neat while running, only dead things.</p>
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<p>Happy anniversary CNY!  I'm glad you're a goober-nerd.</p>
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<p>Yay Econo on the HTC gig!  Last week for about five minutes, I thought I landed you a return engagement with the TryAthletes, but our captain brought in <em>another</em> relative.  Let me know what legs you're running and what time your team starts, and I might be able to track you down somewhere along the way to the sea.</p>
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<p>Rest day, but not really since I'm playing golf.  My feet ache more walking the links than they do running.</p>
 

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<p>Happy Birthday, Dear Fren Choovie.  Wish I was there to celebrate with you!</p>
<p>CNY, you super goober.  Happy 19th to you and Mister.</p>
<p>I also wish I could be in Ireland with Pickles.  I'll have to settle with Bailey's in my oatmeal.</p>
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<p>Hey, Labduck, I did <strong><span style="font-size:14px;">YOGA</span></strong> <span style="font-size:14px;"><span style="font-size:12px;">today.  Kept slipping off my mat, it was such a sweatfest.</span></span>  We do a lot of work with our feet, so mine feel great.  :p</p>
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<p><span style="font-size:14px;"><span style="font-size:12px;">Then I ran in 63F, 74H sunshine.  Felt kinda hot, ya know?</span></span></p>
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<p><span style="font-size:14px;"><span style="font-size:12px;">Gotta go over to say hi to the 50s.</span></span></p>
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<p><span style="font-size:14px;"><span style="font-size:12px;">Oh.  evanf, you betcha on the AK trails.  With all the travel plans brewing in my brain, I think it'll be within the next five years. </span></span></p>
 

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<p>Happy Birthday choovie!!</p>
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<p>6.25 miles today, and it took at least a third of them for me to feel like I had legs that knew how to run. Should've worn the fuel belt, because while the humidity was relatively low (only 40%), the temps were in the low 90s. I'll know better for next time.</p>
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<p>Sorry about the horrible news, Dove! I kept trying to remark yesterday when you first posted the story, but anything I said just felt inadequate. Just stay safe, ok?</p>
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<p>I know there was more I wanted to comment on, but my brain's been kind of a mush lately. I'm going shopping for more running gear now (got a coupon that's just burning a hole in my pocket, as they say), so hopefully a little retail therapy will just do the thing for me.</p>
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<p>Enjoy the gift, all.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/69429/wednesday-august-11-masters-runs-and-workouts#post_1932897"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p><span style="font-size:14px;"><span style="font-size:12px;">Oh.  evanf, you betcha on the AK trails.  With all the travel plans brewing in my brain, I think it'll be within the next five years. </span></span></p>
</div>
</div>
<p><br><img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" title=""></p>
 
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