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<p>Good morning all!</p>
<p> </p>
<p>Just an easy 4 on the canal path this morning to give my legs a rest -- was much more forgiving than pounding down the mountain...</p>
 

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<p>Loopy- nice goin on the easy run this morning</p>
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<p>Heat index got up to 124 yesterday... and it supposed to be hotter today.  I had to change clothes last night about mid shift because I was soaking wet, by the end of the shift I was sweating just as bad.</p>
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<p>Doing an easy 3-5 today.</p>
 

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<p>BBS - 124F.  I think you need to set the HVAC to Cool not Heat.  Enjoy the easy run</p>
<p>Loopy - yep, ease back.</p>
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<p>A BS 7am "townhall" meeting skuttled my planned early run, which I didn't want to make stupid early.  Luckily it meant I got to work a few minutes before a nasty thunderstorm blew threw at 50 mph.  So, the plan is to get out for 5-7 easy miles at lunch and then go to track tonight.  I think the workout is 400s where I'll shoot for 5k pace which means 90s laps.</p>
 

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<p>BBS - man have you got brutal weather down there, good luck with the easy run.</p>
<p>Loopy - gotta love the soft surfaces</p>
<p>RA - have a good lunch run & track workout.</p>
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<p>I was inside on the treadmill this morning rather than getting pounded by rain on the roads.   Got in 5.25 + some upper/abs, ran a little too hard as per usual on the treadmill.   Planning on going to a track workout tonight to see some folks, but just running easy.</p>
 

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<p>Loopy - Good choice. The mountain's not going anywhere.</p>
<p>BBS - That's unbelievable.  I don't know how you workout in that stuff.</p>
<p>RA - Hope both those workouts go well.</p>
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<p>Woke tired but feeling better the longer I'm up.  Think I'll stick with R9W1 till the weekend. </p>
 

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<p>Mornin' peeps,</p>
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<p>7.6 mile slog through ridiculous humidity (dew point 74) on legs tired from racing 12 hours prior. It all added up to a very slow pace of almost 9:00/mile. Feeling much better after a cool shower. Now I've got to hustle to get to work.</p>
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<p>BBS - 124?? <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" title=""></p>
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<p>Loopy - nice job this morning</p>
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<p>RA - have fun with that double</p>
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<p>ETA: Dan - you snuck in behind me (or in front actually). Keep on keepin' on. You're on a roll now.</p>
 

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<p>Good morning all - Fly by post</p>
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<p>Was suppose to be a brick this morning bike/run; no sooner than I got started I got a flat on the bike.  Sliced the side of the tire so I walked back, less than a mile into the ride.  Grabbed the running shoes and out I went for a recovery run of 7 miles; 9:30 pace.</p>
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<p>Been having problems with my Garmin 310xt, call tech support.  I will send it back tomorrow to get replaced.</p>
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<p>I wanted to get it replaced before my Half-Ironman next month.</p>
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<p>Happy training everyone.</p>
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<p>BBS - The heat index is just a bad here. </p>
 

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<p>Dan-  It looks like you are doing much better. </p>
<p>BBS-  That is arizona weather.</p>
<p>Hawk-  Nice job on the 5k last night.  I guess I better keep up with the race thread.</p>
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<p>Anyone who has race information that they would like posted in the race calendar let me know or just post over there.</p>
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<p>I got to the track for 4 X 800.  Running a 3-4 mile tempo run seems easier to me.  1 mile warmup then 3:16; 3:15; 3:16; 3:19 with 400 jog between.  Then a bit over 1 mile cooldown for 5 miles in 39:39.</p>
 

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<p>David--bummer 'bout the flat.  What tires are you using?</p>
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<p>Fishbowl for me this morning.  Usual 2500.  Son1 was able to give me some pointers which certainly will help.</p>
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<p>I talked with my mom yesterday.  She's been diagnosed with Parkinsons.  She's only 69.  Needless to say I am taking this pretty hard.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block"><br><p> </p>
<p>Anyone who has race information that they would like posted in the race calendar let me know or just post over there.</p>
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<p>Where is the race calendar? I don't see it at the top of page anymore.<br>
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<p>whew... that was the hottest run i hav ever had.  Checked the temp on my phone right before I ran - 90* index of 107*, and checked it again when I got back- 93* imdex of 113*.  I started to get 'cold chills' in the last half mile, I reckon that cant be good.  Got 4 miles in tho.</p>
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<p>Mom- sorry to hear that.  Prayers from here.</p>
 

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<p>Never mind re: calendar, I found it and added my results. Plus that bumped it back to the top so everyone else can add theirs. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>
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<p>Dave - sorry about the flat. At least it happened close to home.</p>
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<p>4bm - sorry about your mom</p>
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<p>BBS - sounds like a brutal run. 2010 has been some year for runners, at least where I live, with first an epic winter and now a brutally humid summer.<br>
 </p>
 

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<p>4boys - I'm so sorry to hear that.  Prayers coming from the West. </p>
<p>BBS - That's down right ugly stuff.</p>
<p>Hawk - Nice sweaty effort on a short turnaround from your race.  Yeah, thanks.  No crashes so far.</p>
<p>Dave - Bummer.  Thank god for running and having it happen close to home.</p>
<p>Kevin - Nice consistent workout. </p>
<p>zrun - Nice double day.  Enjoy that afternoon workout.</p>
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<p>Would like to say that that was easy but...Still got through it.  Luckily I remember from the last time I had to start back from scratch that it's not easy for a while till the conditioning starts to kick in. </p>
 

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<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>4boysmom</strong> <a href="/forum/thread/69272/wednesday-august-4#post_1929808"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I talked with my mom yesterday.  She's been diagnosed with Parkinsons.  She's only 69.  Needless to say I am taking this pretty hard.</p>
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<p>Sorry about your news.  My Dad was recently diagnosed with the same although he showed symptoms last year.  He's 69 too.  It'll hit me when we visit England later this year.  I'm dreading that trip.</p>
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<p><strong>kfuller</strong> - Funny, I find 800s "easy" on the track.  I say easy meaning you can stay on pace.  However; I try to run the 1st 400 of each interval a touch slower than the 2nd.  Note that for 400s and 800s, I pick 5k pace.  Any faster doesn't seem to gain much other than increased injury potential.  As such, I'm on the slow end of the McMillan running calculator results.  Mile repeats I do in the middle to lower range of McMillan results.  I guess I like a challenge :)  Tempo runs on the road are tougher to maintain pace for the prolonged period.</p>
<p><strong>Dave</strong> - flats suck.  I got 4 in one day once.</p>
<p><strong>Hawk</strong> - nice job on the 5k.  You are Mr Steady Eddy with your times lately.</p>
<p><strong>zrun -</strong> I'm the same on the TM.  It staves off boredom.<br><strong>Dan</strong> - I like the sound of that!<br>
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<p>MTA:  7.5 miles at lunch.  Low 80s and high 80s humidity.  Sounds positively arctic compared to <strong>BBS</strong>' situation.  Sore calves and a sour stomach were the order of the day.  Recovery socks are in place to hopefully make the track workout somewhat enjoyable...</p>
 

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<p>I have cheap tires on my training wheels, Michelin Dynamics, but ride the Pro3s on my race wheels.<br><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>4boysmom</strong> <a href="/forum/thread/69272/wednesday-august-4#post_1929808"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>David--bummer 'bout the flat.  What tires are you using?</p>
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<p>mom- I am so sorry to hear that.  Prayers your way.</p>
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<p>I didn't have much time at lunch, so I did 3 easy miles at the Y.</p>
 

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<p>Track started just after a 2nd round of rain blew through.  There was minor flooding on lane 1 but that drained off quickly.  The workout was 12 * 400 in 3 sets.  I was in group 1 of 4 for the intervals.  There were some really fast guys so I ended a bit faster than the 1:30 intervals I wanted but it was all good. </p>
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<p>Times as follows:</p>
<p>Set 1: 01:31, 01:25, 01:28, 01:27<br>
Set 2: 01:27, 01:23, 01:26, 01:26<br>
Set 3: 01:27, 01:24, 01:24, 01:22</p>
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<p>With WU/CD I ended with 7.2 miles for the evening.  It was super humid (>90%) and about 80F so was a real sweatfest. </p>
 
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