[breger1]

<p>Today was MLR Tempo day and I hoped to not push the Tempos too hard - still babying the leg lower leg a bit.  The plan was for 12 to 14 miles altogether, with the first 3 easy.  Then alternate "On" and "Off" miles with the "On" miles at Tinman Tempo (8:09 or so) to MP (8:35 or so), and the "Off" miles at EZ pace.</p>
<p> </p>
<p>Not looking at the Garmin for pace (only to see when the miles were up) I ran the entire run by feel.  The "On" miles 4, 6, 8, 10, and 12 came in at:</p>
<p> </p>
<p>8:09</p>
<p>8:01</p>
<p>7:50</p>
<p>7:52</p>
<p>7:59</p>
<p> </p>
<p>Oops.  A little more like HMP than Tinman Tempo, but close enough.  Erika would be proud of me.  <img alt="Wink" src="http://www.runningahead.com/images/forum/emo_smile_wink.gif" style=""></p>
<p> </p>
<p>13.25 miles altogether in 2 hours.  I felt pretty good today.  The Achilles started to balk a little during the 4th one, and I considered bagging the 5th one, but I hung in there.  No biggie.</p>
<p> </p>
<p>I'll be curious to see how Spareribs did.  He said he might do this one too.</p>
<p> </p>
<p>Bill</p>

 

[ksrunr]

<p>Nice run Bill.  You're in better shape than you think.  Wait for the cooler weather.</p>
<p> </p>
<p>Only 78 here today and only 95% JTWRIBSLI</p>
<p> </p>
<p>10.5 moh</p>

 

[Rindaroo]

<p>Morning all -</p>
<p> </p>
<p>well tried to run this morning, it didn't go so well.  Apparently, had a super tight calf.. right ankle & calf were very tight and hurt.  It wasn't going away, so I stopped running at 3/4 miles, walked a few minutes, tried again, and same thing..  so walked the rest of the 2 miles.  (meant to do 4 this morning). </p>
<p> </p>
<p>So, looks like yoga is definitely on the agenda tonight. Back to paying attention, going by the instincts, instead of worrying about the schedule, and what lies ahead.</p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>

 

[mariposai]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<p>Back to paying attention, going by the instincts, instead of worrying about the schedule, and what lies ahead.</p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
</div>
</div>
<p>What a smart way to approach life and training!!!! </p>
<p> </p>
<p>Byll, fantastic workout. You will surprise yourself in your marathon. Trust me!</p>
<p> </p>
<p>4 recovery miles for me this morning. Legs felt sproinky, which surprised me after the 10 miler I ran last night.</p>
<p> </p>
<p>Enjoy the gift folks.</p>
<p> </p>
<p>I miss dtoce!!</p>
<p> </p>
<p>and where in the world is PieJones?</p>
<p> </p>
<p>labduckie, how was HTC?</p>

 

[Labduck]

<p>I didn't get a chance to post last night's run (or the night before that) in the correct thread, so I'll violate the rules and post them here today since it's a rest day.<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>Monday night:  I wanted to do a HTC recovery run at 8:30-9:00/mi.  I ran watchless with a friend who wanted to do the same, except he wore his watch.  We ran 5 miles at 7:33/mi.  We're morons.</p>
<p>Tuesday night:  Headed to the Wildwood Trail in the rain. Just enough moisture to turn the dusty clay trail into an ice rink.  Ran 5.5 miles at 9:03/mi.  The slowest I've ever ran.  Woohoo!</p>
<p> </p>
<p>mari, HTC was fine.  Totally enjoyed all the time I spent with Dove, and I ran my legs well (okay, I rocked 'em <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;" title=""> ).  And I even ran part of another leg with Dove just for fun.  But HTC is getting kind of stale to me, so I don't know how much longer I am going to do it.  I am extremely lucky that I am on a team that's guaranteed entry every year, and we're also sponsored so it normally does not cost me anything.  I just did not feel the sense of excitement when I finished this year like I have in the past.</p>
<p> </p>
<p>And Pie is not fond of the new version of KR, so he has kind of stopped coming around.  :-(</p>

 

[Sans Souci]

<p>Ah, Byll Bonger, nice work, but you know Ribs cares about just one thing today:  It's <a href="http://www.youtube.com/watch?v=nfLEc09tTjI" target="_blank"><strong>SEPTEMBER</strong></a>!!!!</p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:8px;"><span style="font-size:9px;">And it's my niece's 21st birthday.  Starting back at university with a UBC scholarship too. </span> <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></span></p>

 

[irunmike]

<p>Byll, greta run today.  You're smokin'!</p>
<p>Rindy - that was smart of you not to force things.  Get thee to a deep tissue massage therapist.</p>
<p>I was so glad to see MS's post last night.  I've been missing her.  Canukians rock.</p>
<p> </p>
<p>4 miles EZPZ today. Still can't keep from drifting down to the 8:30 pace though.  It just doesn't seem natural otherwise.</p>
<p> </p>
<p>Mike</p>

 

[riley0003]

<p>Good morning all.  Some smart runs out there already!</p>
<p> </p>
<p>It's HHH here again so I took my butt to the gym and walked 1/2 mile, ran 2 miles with variable elevations, then walked 1/4 mile, all on the treadmill.  I was lucky to get the one that had the little TV with the closed captioning so that I could read the news while watching the TV.  It made the time go quickly, even if my feet didn't go very quickly!  Felt good afterwards and stretched for 10 minutes before hustling off to work.</p>
<p> </p>
<p>I'm leaving work an hour early this afternoon as we're completing the refinance on our condo.  Dropping 2% is greta, and dropping 5+ years off the life of the loan is even better.  All the paperwork was a huge hassle but the payoff is worth it.  Plus of course it's always nice to leave work a little early, <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>Enjoy your day everyone.</p>
<p> </p>
<p>Susan</p>
<p> </p>

 

[Spareribs]

<p>Thought I was breger today and planned to run a workout like his, just shorter.  Actually asked him yesterday to describe his workout today so I could have something to focus on.  Goal was 10 miles, embedding 3-4 on and off, in other words, a wave run.  So I ran 3 to warm up, then did the first fast mile, and about 3/4 of the way through it I thought, "Uh oh, I'm going a bit too fast."  It's not real hot today but it's very steamy.  Sure enough, 7:49, and now I'm toast.  So I jogged a mile, ran two at MP and then jogged the rest to get ten in.  This is what I get for thinking I'm breger.  I don't even like breger, so I have no idea what got into me. </p>
<p> </p>
<p>I am feeling like I need to hear some EWF today, but no one is stepping up to the plate.  Congrats to your niece SS on the scholarship.  Spareribs</p>

 

[breger1]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Spareribs</strong> <a href="/forum/thread/69858/wednesday-sept-1-master-runs-and-workouts#post_1940988"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>This is what I get for thinking I'm breger.  I don't even like breger, so I have no idea what got into me.</p>
</div>
</div>
<p> </p>
<p>It's probably just as well that there's only one of me.</p>
<p> </p>
<p>Bill<br>
 </p>

 

[Econo]

<p>Bahdiyahdiyahdiyah!</p>
<p> </p>
<p>Opie, you never know on that job interview -- good luck!</p>
<p> </p>
<p>6.6 easy miles today with my track buddies. </p>
<p> </p>
<p>(rant)</p>
<p>I really dislike the massive Hood to Coast traffic jams at the end.  You have to be very strategic about getting to each exchange for the last 6 legs, and despite our determined efforts, we missed seeing our van's runner finish.  Grrrr.  1022 teams = 2044 vans = gridlock.  The smaller Ragnar relays (100 to 400 teams) have the festive atmosphere, but much less gridlock (it can happen, depending on how much parking room each exchange has).  (/rant)</p>

 

[Spareribs]

<p><a href="http://www.youtube.com/watch?v=8bF9X7qnWro" target="_blank">http://www.youtube.com/watch?v=8bF9X7qnWro</a></p>
<p> </p>
<p>I have to do everything myself around here.  Thanks for the reminder SS!  Spareribs</p>

 

[Tamster]

<p>I have EWF as my ring-tone. I think "September" is my current tone of choice. But of course, no one ever calls me, so I don't get to hear it that often. . .</p>
<p> </p>
<p>September! hard to believe. School starts next Tuesday. YAY!  <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
<p> </p>
<p>I will run today. Not sure how far but I do know it'll be "more miles than the date" .</p>

 

[OrangeMat]

<p>September indeed. DD goes back to school tomorrow. She just came downstairs and announced it, saying "yay!". Ah, it's <a href="http://www.youtube.com/watch?v=mPIIMbG9R4w" target="_blank">wonderful</a> when all in the house are in agreement.</p>
<p> </p>
<p>5.5 miles in the park, all of which were very tough today. I set out to go slowly, a recovery pace I suppose, but it was all I could do to keep trudging forward. Some runs are easier, some are harder. Having the full spectrum of experience is how one achieves balance... or at least that's what I'm going to tell myself today.</p>
<p> </p>
<p>Enjoy the day, all.</p>

 

[millbot]

<p>Sorry, Rinda.  Sounds like you did the smart thing.</p>
<p> </p>
<p>SS, congratulations to your niece!</p>
<p> </p>
<p>45' easy run, feeling good</p>

 

[Johnny]

<p>Hi all</p>
<p> </p>
<p>sorry to hear about the calf <strong>Linda</strong>..use that tiger tail on it.</p>
<p> </p>
<p>congrats on your niece's scholarship <strong>SS</strong></p>
<p> </p>
<p>Don't know what EWF is, but September 1st means only 30 more days to the best month of the year.</p>
<p> </p>
<p>10 miles, trimmed the toenails first but must of left a burr. One bloody sock, and it was one of my feetures too. Oh well, that's one of the reasons they invented cold water.</p>

 

[Sans Souci]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Spareribs</strong> <a href="/forum/thread/69858/wednesday-sept-1-master-runs-and-workouts#post_1940988"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I am feeling like I need to hear some EWF today, but no one is stepping up to the plate.  Congrats to your niece SS on the scholarship.  Spareribs</p>
</div>
</div>
<p><br><img alt="" src="http://files.kickrunners.com/smilies/BangHead.gif" title="">  Go through my post again ... slooooooooowly.</p>

 

[tomwhite]

<p>..ok, I forgot what EWF was......</p>
<p> </p>
<p>.....and</p>
<p> </p>
<p>....The Good Thinking Award to RIN........</p>
<p> </p>
<p>===========</p>
<p> </p>
<p>.....back at it....</p>
<p> </p>
<p>....90 min hiking WITH cane,</p>
<p>followed by 20min poolrunning......</p>
<p> </p>
<p>that ought to fix something.</p>
<p> </p>
<p>trying to fight off a cold,</p>
<p>and Claire B'Day this weekend.........so I may lowball it til we get home......</p>
<p> </p>
<p>................good running guys.........</p>

 

[riley0003]

<p>I love Earth Wind & Fire!  We saw them last year and they were fantastic!</p>
<p> </p>
<p>Susan</p>

 

[mcsolar99]

<p>car in the shop this morning; cycled from the shop to my office.  when i stopped, i promptly impaled my calf with four teeth from my chainring.  uggg.  then ran 6mi 8min pace... running past a group of clueless protestors holding up signs which took up the whole sidewalk... i let them know my opinion...</p>
<p> </p>
<p>congrats to your smart niece ss.  nice mile thrown in there ribs.</p>
<p> </p>
<p>sheesh, isn't it the start of a new month?  don't we have any traditions here at kick, or do i have to do everything myself?</p>
<p> </p>
<p><a href="http://www.youtube.com/watch?v=7lQZ6j6UGrM" target="_blank">http://www.youtube.com/watch?v=7lQZ6j6UGrM</a></p>