[RunAsics]

<p>Rise and shine;</p>
<p> </p>
<p>A slow, puddle jumping, sore leg run this morning.  Felt like I was running in quicksand.  10 miles, or thereabouts.  Garmin died but I konw the route.</p>

 

[BigBuckSnort]

<p>RA- what is RA slow? 7:30s? 7:00? glad u got the 10 in</p>
<p> </p>
<p>2 days in a row with no overtime!  I actually was supposed to hold over this morning, but they let me out of it.  I took a vacation day Thursday, then we're off Friday and Saturday. Loads of stuff to do.</p>
<p> </p>
<p>Anyways... Looks like a 5 mile (or so) recovery day today.  My back feels like hamburger meat from crawling all around the attic working on that HVAC yesterday, it may be my milage determining factor.</p>

 

[zrun]

<p>Met up with a couple of folks just before sunrise to run 6.6 tired miles on the trails.   Need coffee now.</p>

 

[4boysmom]

<p>Fishbowl for me this morning.  It was a pool toy morning.  500 pull buoy, 500 paddles, 500 kick with fins, 1000 paddles.  Yah, got it in, but it was a pretty lazy workout.</p>
<p> </p>
<p>Asics--can I have one of your "bad" runs?  Those are better than my best runs.<img alt="cussing.gif" src="http://files.kickrunners.com/smilies/cussing.gif"></p>
<p>BBS--hopefully that run will loosen you up.</p>
<p>zrun--sounds like an enjoyable start to the day.</p>

 

[RunAsics]

<p><strong>BBS</strong>/<strong>4boysmom</strong> - LOL!  I'm not <strong>Hawk</strong>.  Currently I'm base building so float around bottom end of my McMillan pace ranges.  I'm lucky if I hit 8mpm on a regular day.  When I say slow, my pace is ~8:30-8:40mpm.  This is fine as I'll be pacing DW to a 3:40 (fingers crossed) on April 30th.  So, in reality I'm running around m-pace.  OK, maybe it's not my m-pace. </p>
<p> </p>
<p>My running log shows the following average paces:</p>
<p> </p>
<p>Jan: 40 mpw @ 8:24 mpm</p>
<p>Feb: 45 mpw @ 8:14 mpm</p>
<p>Mar: 50 mpw @ 8:04 mpm  (biased by HM)</p>
<p> </p>
<p><strong>zrun</strong> - was it a bit soggy on the trail?  I stuck to the path else I'd loose a shoe in the mud.</p>

 

[4boysmom]

<p>Asics--my 5K PR is 23:30.  And that was a couple years ago.  'Nuf said............</p>

 

[kfuller]

<p>Good morning everyone and nice running and swimming this morning. </p>
<p> </p>
<p>I got out for 3 X (2X200) with 400 jog between.</p>
<p> </p>
<p>1- :45; :47</p>
<p>2- :48; :46</p>
<p>3- :43; :43</p>
<p> </p>
<p>Considering the paces thes are at I think the numbers are good for my race on Saturday.  4.1 miles 36:16(8:51).  I woke up with a sore shoulder, so I hope that will go away throughout the day. </p>

 

[CMJHawk86]

<p>Hey all,</p>
<p> </p>
<p>I didn't realize I was the pace-setter around here these days. Funny how cyclical running can be though...I was dragging butt throughout the fall.</p>
<p> </p>
<p>Track workout planned tonight. The club says they will not get kicked off the track this evening by HS sports but we'll see about that. As for what to do, their workout says 4 x 500 @ 5k pace. Seems a little light to me. This is my last peak week before Cherry Blossom, I'm thinking 8 x 500 is more like it. Next week will be a 7-day taper for CB.</p>
<p> </p>
<p>Meanwhile, National Marathon is this weekend. I'm not running it but thinking about maybe signing up to volunteer. The long range forecast looks chilly with maybe some "mixed" precipitation. You just never know in DC this time of year. Last year at this race when I ran the half it was in the 70s. Two years ago when I did the full, it was 35 at the start.</p>
<p> </p>
<p>RA - glad you kept those legs moving in the quicksand. Otherwise...</p>
<p> </p>
<p>BBS - enjoy the recovery run</p>
<p> </p>
<p>zrun - coffee...sounds like a great start to the morning. Oh, I mean the pre-dawn run. <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>
<p> </p>
<p>4boys - nice job with all the pool toys. I occasionally plod along with a kickboard.</p>
<p> </p>
<p>kevin - sounds like you are ready to race.</p>
<p> </p>
<p> </p>
<p> </p>

 

[Apple]

<p>Hello all !</p>
<p> </p>
<p>Sounds like a sluggish Wednesday going on...  I came on board today to get inspired!  Actually it is wet & rainy her today also and feels like a slug day.  I don't have access to the TM today so I will go home, pick up pup and we will get for a wet 4m run around town.  She will love the chance for a run in the rain.</p>
<p> </p>
<p>As Jill mentioned, it was AWESOME to meet Jill Monday.  It was funny to actually hear someone call me by my nickname Apple outside of family.  I could listen to Jack Daniels for hours and he can talk for hours.  Like Jill said he is soooo smart yet makes everything sound so simple.  It's like when you watch Norm on "This Old House" and he says "cut here' miter saw here, sand here" and next thing he has a dining room table for twelve made.  Only people like BBS can do that. Anyway I really did get Jack's message and point on some things and it was definately worth the time.  I was in awe of hearing him speak.</p>
<p> </p>
<p>Well, back to work and looking forward to my afterwoork run with the pup.  Hawk stand your ground on the track!!!</p>

 

[zrun]

<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>RunAsics</strong> <a href="/forum/thread/73128/wednesday-march-23rd#post_1990157"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p><strong>zrun</strong> - was it a bit soggy on the trail?  I stuck to the path else I'd loose a shoe in the mud.</p>
</div>
</div>
<p><br>
The crushed limestone around here drains incredibly well, there were just a few puddles.   I wore my old NB905s just in case and wound up emptying a bunch of rocks out of them (and my socks!).   I switched to Brooks Adrenaline a few weeks ago and am liking them so far.</p>
<p> </p>
<p>Nice runs all (& swim w/ toys 4boys).   If the rain holds off, I am going to the track after work with my kids.  Got them signed up for a local 5k (mile for the 9-year old) in a few weeks.</p>

 

[Jill]

<p>Finally managed to fit my workout in this afternoon, 45 minutes on the treadmill. I really hope tomorrow is nicer. I can't imagine 1.5 hours on that thing.</p>

 

[4boysmom]

<p>Workout #2 in the books.  Wasn't on the schedule, but 65* and mostly sunny there's only one thing to do--go for a ride!  Especially considering snow is predicted later this week.  Son1 and I loaded up the bikes and drove across town.  We rode our "Camel route".  I kid you not--there's a freakin' CAMEL.  I had my camera with me today but only the butt end of the camel was sticking out.  Pretty windy out there but we survived.  We had planned on a straight O&B, but seeing as a little terrior dog chased us, I decided we were taking another route back!  We ended up shortening the route as the wind was getting to me.  19.something miles.  Good TOSRV training!</p>

 

[CMJHawk86]

<p>Track workout with the club earlier this evening. I found out why the posted workout sounded so easy...it was actually 4 x 5:00, not 500. That's what happens when I browse the interwebs on my phone. Now that was more like it, i.e., pretty tough, especially with the cool windy conditions and impending thunderstorm. Average pace for the four segments was 6:08/mile which sounds about right for my 5k pace on a good day. Not bad considering how tight I still felt after last night's run. As usual I ended up running on my own. The fastest group was a little too fast for me, going about 5:45/mile pace. The 2nd fastest group though was too slow.  </p>
<p> </p>
<p>OK, time for bed. See you all on the flip side...</p>

 

[lizzybenny]

<p>so amazing,thanks for sharing.</p>