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<p>Good morning everyone.</p>
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<p>Normally a run day for me, but I decided to not run.  Instead I stayed indoors and rode on the rollers for 30 minutes.  11.5 miles.</p>
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<p>Happy training everyone.</p>
 

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<p>8 or so miles this morning.  Tired, slow and wishing I was in bed.  Still, miles in the bag - hopefully that'll pay off later.</p>
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<p>Dave - nice early rollering.  Do you have videos of Tour de France or other bike races to keep you going?  I see such things being played in spin classes.</p>
 

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<p>Good morning all.<br>
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<p>Dave nice job on the rollers.</p>
<p>Asics way to gut out that 8.</p>
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<p>I did my mountain road 10 miles. Seemed even cooler today - low 50s - felt great!</p>
 

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<p>David--nice job on the rollers.</p>
<p>Asics--are you sure you ran or were you just dreaming you were running?</p>
<p>loopy--I agree 50* is perfect weather for running!</p>
<p>Jill--nice recovery run.</p>
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<p>Fishbowl for me this morning.  If you felt a slight wobble in the earth's rotation, that was because I did 3000, rather than my usual 2500.  Black line is still there.</p>
 

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<p>Dave-  nice goin w/ the roller ride</p>
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<p>RA- have you felt any better during your runs since the heat wave broke?</p>
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<p>Loopy- we keep getting 'teaser' days with lows in the 50s, but they are sparadic... i'm ready for cooler weather to stay</p>
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<p>Jill- nice job on the friendly 5</p>
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<p>Kevin- yea. thats what it was doing to me... but seems to be normal today</p>
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<p>rest day here.  IT band  is kinda bothering me...<img alt="" src="http://files.kickrunners.com/smilies/sad2.gif" style="width:16px;height:16px;" title=""></p>
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<p>Easy 9 on a trail loop near work that's about 2.15 miles around two small lakes.   Great weather, nice sunrise.   My long run has to be Friday this week and I think I am going to go for 10 laps of it before work, last 2 at MP.  </p>
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<p>Dave - nice indoor ride</p>
<p>RunAsics - I think you need a nap this afternoon <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
<p>Loopy - nice 10 </p>
<p>Jill - good recovery, your cold better now?</p>
<p>4boys - 3000!? Whoa there!</p>
<p>BBS - hope IT is ok, smart to take off</p>
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<p>My brother is coming into town tonight for a quick work thing - hoping to get an easy run in with him tomorrow morning.   We have been in 2 marathons together and run parts of 3 others with each other, but he hasn't been running much last 4 or so years raising four girls!</p>
 

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<p>Morning...</p>
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<p>BBS -  Hope the rest helps the band.</p>
<p>4boys - Yes, I did feel it!  Nice going on the extra distance</p>
<p>Jill - Nice neighborly run.</p>
<p>Loopy -  Warm temps seems to definitely be a thing of the past.</p>
<p>RA -  The miles definitely count.</p>
<p>Dave - Roll on!</p>
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<p>30-35 in a bit.  Still in a rut with the amount of time.  Maybe this'll be the week. </p>
 

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<p><strong>4boysmom</strong> - Too funny about the pool.  So, looking at my pace, I'm pretty sure I was sleepwalking for the first 3 miles.  The rest was a dreamy blur.</p>
<p><strong>BBS</strong> - Some runs are better but most are still terrible.  I was thinking about this while shaving this morning.  Probably a bit over trained and I don't think my legs fully recovered from Boston.  They've felt heavy all season.  Now I'm in the vicious cycle of mileage and fatigue.  I need to find time to do more strength training and cycling after Chicago.  Heck, I may even start swimming / controlled drowning.</p>
<p><strong>Loopy</strong> - you are a machine! </p>
<p><strong>Jill</strong> - nice going on the community relations 5'er</p>
<p><strong>zrun</strong> - nice 9.  Hope you have fun with your brother.  4 girls?  Crikey, and there's me thinking that 1 is a handful.</p>
<p><strong>Dan</strong> - hope you got out there</p>
 

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<p>Hey, all.  Flyby today with work.</p>
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<p>15 for the a.m. run.  4 more tonight at recovery pace.  Don't ask me, I didn't make the schedule.  <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
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<p>Good ones, all.</p>
 

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<p><a href="http://www.luvmud2010.com/" target="_blank">http://www.luvmud2010.com/</a></p>
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<p>Just signed me and <strong>JD</strong> up as a 2 man team for this 5K obstacle course race. Obstacles include- net crawl, over-under bars, sumthing to do w/ hay bales, an inflatable obstacle section, and the last 30 yards of the course is a mud pit.  All teams have to cross the finish line together.  Oh yea, and they want everyone to wear a costume.   Ought to be fun.</p>
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<p>We are team Shake-N-Bake</p>
 

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<p>MBH -  Hey stranger</p>
<p>Rob -   Nice schedule. </p>
<p>zrun -  That'll be a nice end to the week!</p>
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<p>35 dead legged minutes for me.  Good run just dead legs.</p>
 

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<p>BBS-  It is acting normal for me today also. </p>
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<p>I was finally able to post my race report from Saturday and it is now up.  I ran 5 miles today in45:26(9:05).  My legs are still sore from Saturday. </p>
<p>I read an interesting article I found on competitor.com about overtraining and symptoms of overtraining.  It was very interesting.  Nice job on all of the running, biking and swimming today.</p>
 

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<p>Morning all,</p>
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<p>In the office late after my weekly chiro adjustment. Amazingly there was less less cracking going on this morning.  Hmm...could that be due to the reduced mileage I've run this week while tapering for Sunday? <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>
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<p>Short but quick workout is planned for today...just 4 miles, but with 2 x 800 at 10k pace. I'll get it in this afternoon as a brief office getaway.</p>
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<p>Dave - back to the rollers I see. Nice job.</p>
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<p>RA - nice job on the 8. I was definitely feeling that same kind of fatigue for a while. If you take a little step-back week you might see a real benefit.</p>
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<p>Jill/loopy - nice running up there in NE PA. Pretty cool here in the mornings, too. Unfortunately, morning runs just haven't been working for my schedule lately. Ironically though tomorrow the early morning looks like my only chance to get one in.</p>
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<p>4bm - I didn't feel a wobble but I sure woke up groggy...nice job sticking to the black line for an extra 500m.</p>
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<p>BBS - sorry about the IT band, hopefully the rest day clears it up</p>
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<p>Dan - way to go on the 35 minutes</p>
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<p>chances - 19 for the day, nice. But as I've said before, I don't do what some book tells me. I listen to Coach Hawk.</p>
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<p>Mailbox - way to sneak in with that 11</p>
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<p>zrun - that many loops for 20 miles would make me crazy.</p>
 

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<p>Hi everyone.  Fly by.</p>
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<p>Weights workout this morning at 5 am.  3 easy this evening.</p>
 

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<p>I see most of you guys are back to overdoing it!  LOL!  Glad to see that dead legs, lethargy, injury and so forth continue on unabated, just begging for 3-4 days in a row off to actually allow for some improvement.  I can't even manage a modest 3 slow miles a day w/o some sort of ailment - i guess i admire the stick to itness!</p>
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<p>3.1 of those modest slow miles this morning in the cooler weather.  Very creaky starts these days but basically feeling good...</p>
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<p>have fun out there.</p>
 

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<p>Afternoon run, scheduled for 1:30, finally got going around 3:15. Just a nice little 3.5 or so, with a pair of 800s at 10k pace in the middle. 3:13, 3:10 and they felt like a stroll in the park.</p>
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<p>Luckily an evening work function will have me busy enough to nip any urge to run again tonight (i.e., taper madness) in the bud.</p>
 

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<p>Wednesday means cross training for me again! Another great 60min workout on the bike, but I forgot my tunes, so it was even more taxing on my focus. Did things a little different than last week...10min w/u, then 2min on/2min off until 56mins, and 4min c/d. So that means I did 22 "on" segments. Next week if I remember my music I'll try to go 3min on/2min rest for even more challenge. I can see how regular cross-training can really boost fitness while keeping impact low. If I had a spare 1.5hrs each day, an hour ride like that in addition to my running could really get my aerobic system a huge kick...my HR was 170-80 right after the on segments, and by the end of the rest in the 160s...HR elevated like that for that long has got to be pretty beneficial.</p>
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<p>Well...time to write and read myself to sleep. Night everyone! Great job today!</p>
 
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