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<p> </p>
<p>I'm up, I'm going, I'm going.</p>
<p> </p>
<p>Just 4 today, but gotta.  Busy day so no other time...dark outside, so TM it is.</p>
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<p>Dropped a run yesterday...my throat was sore and still is a bit.  Hand sanitize! No H1N1!  Keep your oogy germs away from me!!!!</p>
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<p>Have a great day, all. </p>
<p> </p>
<p><3</p>
 

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<p>G'mornin'.  I hope everyone has a good day today, along with a good workout.  I'm gonna get out there for some speedwork today.  I've been meaning to do it for a while, but today I swear I'll do it.</p>
<p> </p>
<p>Wow, just a week and a half until TCM...  Time is flying by...</p>
 

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<p>I tried to do a yoga class last night at the Y but when I got there I was told they were full.  *sigh*  So I joined the running group for some speed work at the track.  I've been staying away from that all summer because I was intimidated.  But I actually enjoyed myself last night.  We've got a pretty supportive group around here, it's nice. </p>
 

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<p><strong>clare</strong>, a group speed session DOES sound fun. I've never done that.</p>
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<p>Rest well <strong>Litch</strong>. Well deserved after yesterday.</p>
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<p>Hope you had a good run <strong>crane</strong>.</p>
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<p><strong>Bob</strong> - what kind of speedwork will you do tonight? Perfect timing for the race since results from the workout show up 10 days later.</p>
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<p>6.6 easy miles for me. Gearing up for workout #2 of the week tomorrow.</p>
 

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<p>Greetings, all!</p>
<p> </p>
<p>Arms/weights/core are on tap for today.  Oof.. gotta remember to move the over-the-door pull up bar back out, since I'm not heading to the YMCA this afternoon.  Still no running, but for the first time since Sunday, I can sit down / stand up without having to prop my hands on something for extra support.  The quads are still sore, but not overly painful.  I am tempted to try a 3 mile run on the Tm tomorrow, but my logical side says that I should probably wait until Friday for more rest time.  Hmph!</p>
 

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<p>Little miss evil for me this morning.   Shoulders, legs and abs.  The new (to me) leg trick was walking lunges on tippy toes.  Yeah, that was comical:)</p>
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<p> </p>
 

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<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Jill</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947510"><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>
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<p><strong>Bob</strong> - what kind of speedwork will you do tonight? Perfect timing for the race since results from the workout show up 10 days later.</p>
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Meh, most of what I do is still by the seat of my pants these days.  I think I'll do some intervals.  Maybe a few 400s and a few 800s.  End with 3 miles or so of fast stuff with another 3 or 4 of slow stuff in between.  I think that'll be enough...<br>
 </p>
 

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<p>Hello hello.  I'm still sick.  <img alt=":(" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//sad.gif" title=":(">  I will try to run a bit tonight before class to burn off some steam (and calories!).  As Katholeenie told Gov this morning, she feels sorry for the poor folks in my class....  They will be subjected to SUPERCHARGED ADRENALINE THEIA tonight!  Gov and I should be arriving at the house around the same time after I'm done working out. </p>
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<p>I suspect speedwork will be on the schedule tomorrow, depending on how tonight's run goes. </p>
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<p>Amichel, it must have been really hard to stay in good form on your toes.  I've never tried that, but my knees hurt just thinking about it. </p>
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<p>Ailarie, have you done spinning since Sunday?  A nice light (low tension) ride might help loosen your quads up so your first run is more successful... and less painful!</p>
 

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<p> </p>
<p>I'm running at lunch today.  It's super nice out so I brought my Garmin and plan to get outside for today's run instead of slogging on the dreadmill. whee!</p>
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<p>P90X has tippy toe walking lunges.  He called them sneaky lunges or something like that. You had to stay on your toes the entire time or he threatens to come to your house. <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title="">  </p>
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<p>I think once TCM has come and gone, I'm going to still run to get to my 1000 mile goal for the year, but I'm going to start incorporating some P90X workouts too.  My arms are SOFT.  yick. And just do more of a variety of workouts - hit some classes at the gym like spinning or hip hop (THAT will be a laugh, this girl can't dance) and try swimming. </p>
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<p>Not sure what's on my race horizon after TCM.  Pondering.....</p>
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<p><strong>Goon</strong> - I cannot imagine your arms soft</p>
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<p>oogie reflective guard up for all upcoming racers!</p>
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<p>Light speedwork last night in prep for TCM 10 miler.  warm up followed by 6 800 repeats.  first 2 at 9 min pace, second 2 at 845 and last 2 at 830.  They all felt extremely comfortable.  sweet</p>
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<p>lots of bugs eaten though</p>
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<p>6 tonight I think.  Hopefully before the deluge of rain.</p>
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<p><strong>After TCM -</strong> <span style="color:#40e0d0;"><em>LIVING HISTORY FARMS IN IA</em></span></p>
<p> </p>
<p>11/20</p>
<p> </p>
<p>YES?</p>
 

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<p>Morning. It's hard to believe TCM is next weekend. Where has the time gone? Soon it will be time for Philly. Eeek.</p>
<p> </p>
<p>So my tune up race for Philly will be the Mackinac Island Half in Michigan. We're following that up with a little drive to Lambeau for the Viking-Packer game. <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
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<p>Tough workout last night. Started with a 6 mile tempo into 3x1 mile at interval pace. Yowzers. I hit the paces in the tempo portion, but was a little slow in the interval. I felt the hamstring tighten up just a bit, so I kept it a little slower. Still hit 6:20, 6:35, and 6:25 for the miles. I was happy with that.</p>
 

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<p>Quote:</p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>Theia</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947555"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a>
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<p>Ailarie, have you done spinning since Sunday?  A nice light (low tension) ride might help loosen your quads up so your first run is more successful... and less painful!</p>
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<p><br>
Nyet.  Classes (for my schedule) are Mon/Wed.  Monday was out of the question, and since yesterday I still couldn't stand up without pushing my hands off the chair's arm rest/nearby desk, etc, I figured spinning wasn't such a smart idea for today.  Also, I'm not entirely convinced that I'd have the willpower not to try to go harder on hill climbs / sprints than I should be.  <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
<p><br>
Thanks for the suggestion though!  If I'm not up to running by Sat, I'll check out the morning spin class then.  (Heaven help me if I have to wait until Sat.. argh!)</p>
 

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<p>I did an easy 3.2 miles last night after the kiddos were in bed.  Legs are still a little stiff from the post marathon effects.  I'm hoping to run a bit better today.</p>
<p> </p>
<p>So, here's a <strong>Running Thought of The Day</strong>:  a couple of years ago after I had a marathon meltdown @ mile 22, I recieved a PM from a certain person on this forum.  I won't tell you who it was from but if you must know, it ryhmes with <em>Moach Pea. </em> Anyway, this note advised me that I was potentially running my long runs too quickly and probably not running easy enough on my easy runs too.  From that point forward I really made an effort to maintain better pace discipline in my training.  I use a Daniels vDot calculator based on a recent race performance to determine what my paces should be for Easy, Long, Tempo (LT) and intervals.  My goal was to run the hard stuff quicker and the easy stuff slower.</p>
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<p>This past weekend, I got some proof that you can do you long runs slow and still run quick in the marathon.  The august heat was litterly beating me down.  After two weeks of consecutive failures to run 20 mile long runs, I made a pact with a couple of my training buddies that we would slow WAY down just to cover the miles.  Here's the data:</p>
<p> </p>
<p>August 14th: 21 miles pace 9:02</p>
<p>August 21st:  22.1 miles pace 8:45</p>
<p>August 28th:  24 miles pace 8:31</p>
<p> </p>
<p>I didn't run a single mile in August at my goal marathon pace of 7:17</p>
<p> </p>
<p>9/18 USAF Marathon avg pace:  7:29</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Timr1</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947603"><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>So, here's a <strong>Running Thought of The Day</strong>:  a couple of years ago after I had a marathon meltdown @ mile 22, I recieved a PM from a certain person on this forum.  I won't tell you who it was from but if you must know, it ryhmes with <em>Moach Pea. </em> Anyway, this note advised me that I was potentially running my long runs too quickly and probably not running easy enough on my easy runs too.  From that point forward I really made an effort to maintain better pace discipline in my training.  I use a Daniels vDot calculator based on a recent race performance to determine what my paces should be for Easy, Long, Tempo (LT) and intervals.  My goal was to run the hard stuff quicker and the easy stuff slower.</p>
<p> </p>
<p>This past weekend, I got some proof that you can do you long runs slow and still run quick in the marathon.  The august heat was litterly beating me down.  After two weeks of consecutive failures to run 20 mile long runs, I made a pact with a couple of my training buddies that we would slow WAY down just to cover the miles.  Here's the data:</p>
<p> </p>
<p>August 14th: 21 miles pace 9:02</p>
<p>August 21st:  22.1 miles pace 8:45</p>
<p>August 28th:  24 miles pace 8:31</p>
<p> </p>
<p>I didn't run a single mile in August at my goal marathon pace of 7:17</p>
<p> </p>
<p>9/18 USAF Marathon avg pace:  7:29</p>
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That Moach Pea guy's a hack....</p>
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<p>Nice work Tim.  <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;" title=""></p>
 

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<p> </p>
<p><strong>Tim</strong> - coach Roots is right there with you on those thoughts.  Congrats again on putting in the work, staying patient and executing on race day.   Are you going to use that time and apply for Boston or attempt another BQ before registration closes out?<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<p>Originally Posted by <strong>Brandy</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947572"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br>
 </p>
<p><strong>After TCM -</strong> <span style="color:rgb(64,224,208);"><em>LIVING HISTORY FARMS IN IA</em></span></p>
<p> </p>
<p>11/20</p>
<p> </p>
<p>YES?</p>
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<p><br>
I want to run that too!  Esp. after reading about it again in the most recent RW or RT.<br><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>baggio16</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947577"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Tough workout last night. Started with a 6 mile tempo into 3x1 mile at interval pace. Yowzers. I hit the paces in the tempo portion, but was a little slow in the interval. I felt the hamstring tighten up just a bit, so I kept it a little slower. Still hit 6:20, 6:35, and 6:25 for the miles. I was happy with that.</p>
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<p>Nice work!  I'm hoping to hit something in that arena in the Fifth Ave mile this weekend.  Last year I ran a 6:25 without any specific mile training and this year is more of the same - really for fun but it'd be nice to feel the burn a bit and work for something a bit faster.<br>
 </p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>baggio16</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947577"><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>Tough workout last night. Started with a 6 mile tempo into 3x1 mile at interval pace. Yowzers. I hit the paces in the tempo portion, but was a little slow in the interval. I felt the hamstring tighten up just a bit, so I kept it a little slower. Still hit 6:20, 6:35, and 6:25 for the miles. I was happy with that.</p>
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Brutal!  Nice job.<br><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Ailarie</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947597"><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>Quote:</p>
<p><br>
Nyet.  Classes (for my schedule) are Mon/Wed.  Monday was out of the question, and since yesterday I still couldn't stand up without pushing my hands off the chair's arm rest/nearby desk, etc, I figured spinning wasn't such a smart idea for today.  Also, I'm not entirely convinced that I'd have the willpower not to try to go harder on hill climbs / sprints than I should be.  " class="bbcode_smiley" height="1" src="<a href="http://files.kickrunners.com/smilies//smile.gif">http://files.kickrunners.com/smilies//smile.gif</a>" title="<img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)">" width="1" /></p>
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Your legs will force you to take it easy.  <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)">  Recovery ride, baby.  Recovery ride.  Do it!<br><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Timr1</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947603"><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>I recieved a PM from a certain person on this forum.  I won't tell you who it was from but if you must know, it ryhmes with <em>Moach Pea. </em></p>
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Bwaaaaaaaaaaaaaahahahahahaahahahahaha!!!!<br><br>
Change in plans for me tonight...  Just got a call.  Dad's being discharged, so I'm trying to find a sub for my class so I can go get him.  Of course it's tonight.  Of course....  Gaaa!</p>
 

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<p>I got a little excited when I realized that a certain thread starter wanted to "Get on IT!"</p>
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<p>Sincerely,</p>
<p> </p>
<p>Duckgeek</p>
<p>IT Director</p>
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<p><img alt=";)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//wink.gif" title=";)"></p>
<p> </p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>runningINnyc</strong> <a href="/forum/thread/70246/wednesday-get-on-it-9-22#post_1947609"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p> </p>
<p><strong>Tim</strong> - coach Roots is right there with you on those thoughts.  Congrats again on putting in the work, staying patient and executing on race day.   Are you going to use that time and apply for Boston or attempt another BQ before registration closes out?<br>
 </p>
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<p><br><strong>Tim</strong> - You should come run Philly with us! We're aiming for a 3:10.</p>
 
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