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Ok, so due to circumstances beyond my control my Tuesday run almost ran on over into Wednesday. I didn't get out until way late, didn't get home until way later. I took one of my dark backroad routes and hardly saw a car. High 30s and raining so it was best to just keep moving.<br><br>
Then got home for a late dinner, now DD has the puke bug. It may be a long night.<br><br>
Did my new stretching routine before and after. 11+ in 1:17. First 3 down through the 7s to get warmed up then dropped into the mid/high 6s and didn't look back. Felt pretty strong on a hilly course. HR avg 154. I'm trying to focus on using hamstrings and glutes to pull my feet back and I was feeling the fatigue toward the end. Those big muscles have gotten lazy!<br><br>
Hope everybody has good runs today. Stay warm Midwest peeps. Catch you later.
 

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Oh, the puke bug sucks. We were there this weekend. Luckily it only lasted a short while. Best wishes out to phillydd.<br><br>
It's still Tuesday here, but what the heck. Today was not a good day to get any exercise in. I was tied up in interviews all morning and because of a scheduling gap I planned on taking a late lunch to cover at home until the babysitter arrived. But she got the stomach flu and so I was home the rest of the day with the kids and I couldn't get my run in. A rest day is probably ok though.<br><br>
Some really great training runs yesterday you all. I'm constantly inspired.<br><br><b>Tim</b>, I'd say get checked out too. You don't want to take a chance if it was circulatory in nature. I'd even go so far as to recommend that you take a baby aspirin (if you are safe and ok with aspirin) every day until you can get in to see someone. I lost my healthy father in an instant to a pulmonary embolism so stuff like this raises the hairs on the back of my neck!<br><br><b>TimR</b> - Great workout!!!!!!!<br><br><b>Solar</b> - I adore your avatar. Makes me want to sing James Taylor... <i>Whenever I see your smiling face....</i><br><br>
Good runs all. I'll try to catch up and do a good run today (tomorrow), err Wednesday.
 

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Wow <b>Tom</b>, nice run in the middle of the night...<br><br>
My run yesterday was much more boring. Fort hose who missed it yesterday, <a href="http://maps.google.com/maps?q=http://trail.motionbased.com/trail/kml/episode.kml?episodePkValues=4876417" target="_blank">here's the google map</a> of another thrilling track workout, and <a href="http://trail.motionbased.com/trail/chart/get.do?xy.width=1000&xy.height=400&svgFormat=false&episodePk.pkValue=4876417&xy.domain=totalDistance&xy.ranges=elevation&xy.autoFit=true&xy.legendVisible=false" target="_blank">here's the elevation chart</a>. Always fun to see those...<br><br>
Today I'll do about 6-7 miles easy. I guess this is what I like about the taper... a lot of easy runs. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Hola folks.<br><br>
Yoga last night. Backbends (solo and self-supported ones) were introduced to the class as a whole last night. lublublubbed em! Came home and did my weight training routine, finishing off with a total of 15 very-assisted chin-ups.<br><br>
I'm off of work (though busy otherwise) for a couple of days, so as soon as I get my butt off this chair, I'm getting my run out of the way this morning. Shooting for 4-5. Not sure which......<br><br>
Be safe out there, folks!
 

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Oh, but this is a really fancy track. I did 12 laps, but you can see that the elevation variation is not a repeat of the same pattern 12 times. That's because my track is not only tilted, but it is (apparently) a varying-tilt track. Pretty fancy, huh? How many of those do you know of? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Morning<br>
Will get my workout in soon. I am trying to decide what to do. I will have to shovel at some point, too cold for the kiddies to do it.
 

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Technology is amazing...the things they can do with tracks these days! Sheesh!! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Managed 2.25 last night at the gym...the run was post-dinner, so at 2.25 I had to abruptly quit and make a run for the batchroom. And then I had to get home to watch House, so I didn't go back to round it out to 3.<br><br>
(And, to spread around my little cat pee saga, when I got to the gym, turns out my workout shirt had also been in or around the pee incident. I could not get away from it!)<br><br>
I may try either another run or some crosstraining this evening. Is it really only Wednesday?<br><br>
Good runs to all!
 

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<b>(((((Duck and Philly Kids.))))</b><br>
you parents deserve an award...or a holiday or something....<br><br>
scheduled for 2. going to hit it on the mill in a second. tired as hell this morning. wind all night and mystery texter sending their booty call home at 3 am. i'm about to call and give that person hell.<br><br><b>QUESTION</b><br>
i begin strides this week (tomorrow). i know what it is, but what i need to know if anyone is good at math... in terms of .whatever of a mile...how long is 100 yards?<br>
thank you thank you thank you.
 

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morning! <img alt="wave.gif" src="http://files.kickrunners.com/smilies/wave.gif"><br><br>
Got about 7.5 done in a speed workout that I finished just before 6pm last night, then was up at 4:25am to hit the gym TM for an easy 5 this morning before work. Couldn't avoid that -- I have stuff after work that wouldn't let me fit in a run... I'm thrilled that my legs felt good during today's run. The first mile is always wake-up-the-legs time, but after that it was smooth sailing.<br><br><b>Duck</b> <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"> thank you.<br><b>RFTL</b> - I always do at least core/stretching stuff on my rest days. I can't remember the last day I didn't at least do that...<br><br><b>healthy vibes</b> to all the sick ones out there...
 

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Whew. 5.5 in the books. A girl could get used to this "not go to work, but run in the mornings" thing!<br><br>
Now to go find some breakfast.....
 

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Good morning!<br>
Yoga and a some speed work today.<br><br><b>Duck and PTom</b> Hope your kids are feeling better soon.<br><b>Noni</b> Hope you can get away from the cat pee today!<br><br>
Have a great day!
 

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I might go run after work if we get off a little early. The days are getting a little longer so it's not total dark at 5 pm.<br><br>
I don't care what any of you say to me but I'm not getting up to run before 6 am, when it's 17 degrees, is pitch black dark and I have to scrape my windshields before I am able to see to drive. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> I'll try to do a little this weekend when I can go later in the day.
 

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<br>
I think of these in terms of the length of a football field. I also don't worry about being exact on the distance so much with strides.<br><br>
Still, if you usually run a 13 minute mile:<br><br>
13 x 60 = 780 seconds per mile<br><br>
Since 100 yds is 5% of 1 mile, more or less, then:<br><br>
780 seconds x 0.05 = 39 seconds for 100 yards at 13:00 pace.<br><br>
So, since you ultimately would be going faster than normal pace, just do the strides with about 15 seconds for the buildup and 15 seconds for the slowdown. It won't be exact, but it should be a close enough approximation.
 

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I've been doing these some lately. I can't decide how I feel about them. Something about core stuff, it makes me feel the discomfort in a way that's not as good as the discomfort of stuff for the arms and shoulders. <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"> But I've had to start doing them, it's been a weird process of discovery and revelation as I keep trying to work on things. The body is a whole bunch of interconnected stuff and right now I'm finding that my lower back and erector spinae is a scruffy bit of weakness in the series of interconnectioins. So. it. must. get. stronger.<br><br>
I really had no clue what was being set in motion in August 2005 when I went out to play a round of golf with my friend.
 

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Crosstraining on the elliptical for 39 minutes. The building gym was super cold, so I had to keep on my sweatshirt.
 

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Morning Gang -<br><br>
Up at 4:30 to do workout at gym. Wasn't happening outside. Bank temp out my office window says -20. Brrrrrrrrrr.<br><br>
So my workout was supposed to be intervals. All the normal treadmills were full, so I had to go on an old one that didn't tell me pace. So I guessed. I guessed wrong and figured out after it was done that I ran the intervals too slow. Grrrrrr. Now I need to consult my coach and figure out if I have to re-do the workout later this week or if I just move on . . .<br><br>
Oh, and after I showered at the gym I realized I didn't bring my makeup bag with me. Nice. Not off to a good start today.<br><br><b>Ptom</b> - hope DD is better soon. Lots of yucky stuff going around. My DD was complaining last night about her throat. I wouldn't be surprised if I get a call from the school nurse today. <span style="font-size:xx-small;">But I kind of need to get stuff done around the house, so really wouldn't mind too much.</span><br><br><b>Solar</b> - glad to hear I'm not the only one who has a hard time taking a true rest day!<br><br>
Good runs to all!
 
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