[irunmike]

<p>I caught up yesterday with the goings-on around here last w/e.  Congrats to all the racers, esp. Econo, Rip, Paul, CNY, and those whom I've forgotten.</p>
<p> </p>
<p>After yesterday's tempo run my left calf felt tight, so today I took a leisurely jog around town in wonderfully refreshing light rain.  6 miles, 8:52 avg pace.  Calf feels fine now.</p>
<p> </p>
<p>Enjoy your health, those who have it.  For the rest of you, here's a hug {{{{}}}}, and best wishes.</p>
<p> </p>
<p>Mike</p>

 

[Opie]

<p>Brooke is a trooper.  She used a combination of her bike and the bus to meet me at 7:00.  She showed me a workout that lasts about an hour, called embedded circuit training.  It's taking the upper body strength workout I've been doing and expanding it by adding more cardio.  Up until now, I've been doing 30 seconds on the rowing machine between each exercise and that workout only took 17-18 minutes.  Now I alternate between various cardio activities, including running, for those 30-second bursts and add in other strength training with bigger weights.  I did lunges, stepping up on the bench raising the knee, lowering and raising while squeezing the butt cheeks, etc.  I don't know all the names of them yet!  I'm exhausted as she predicted.</p>

 

[ksrunr]

<p>Morning boys.   You two are at 'em early. </p>
<p> </p>
<p>88 mins 30 secs of moh this morning.   Only 75 degrees but 93% humid.   Threat of rain but not so lucky.</p>
<p> </p>
<p>cya</p>

 

[choovie]

<p>I ran 12 miles this morning and the last 6 were with my husband. I'm exhausted but today's the first day of school so no time to be tired.</p>
<p> </p>
<p>Have a terrific day.</p>

 

[mcsolar99]

<p>morning guys and choovie!</p>
<p> </p>
<p>5mi 7:45 pace; last two were a pair of 7:17s.  drier than ks, with 75f and 75% humidity here.  feeling sore, but grumpy enough to push the pace.  grrr.  next races, a pair on sequential weekends, coming up in 4 weeks.</p>
<p> </p>
<p>go kickmasters go!</p>

 

[riley0003]

<p>Good afternoon masterfuls!  I did 2.5 miles run on the treadmill and then 25 minutes of abs and stretching.  Am pleasantly exhausted now but I'm actually beginning the work day now (working late tonight) so I'd better get my butt in gear.  As Choovie says, "no time to be tired".</p>
<p> </p>
<p>Good runs to all who posted before and to those who post following me.</p>
<p> </p>
<p>Susan</p>
<p> </p>

 

[Spareribs]

<p>Nice to see you back Choovie and great run.</p>
<p> </p>
<p>Susan, so glad to hear a smile from you lately. Glad things are going well.</p>
<p> </p>
<p>It is really RAINING!  5.5 on the small indoor track and a flex workout at the Y.  Hoping for 10 tomorrow if we get a break in the rain.  Spareribs</p>

 

[GGPRunner]

<p>Hello all!</p>
<p> </p>
<p>Some impressive runs this morning!  12 on a weekday, choovie! Well done!</p>
<p>Opie, it looks like you are recovering from an injury?  If so, I hope it's improving quickly.</p>
<p> </p>
<p>Good luck to those dealing with a new school year.  With DD off to Univ of Washington, we are empty-nesters!  Well, sort of.  DS is in a master's program in teaching at Stanford (living down there), but he is student teaching at an SF high school, so we see him fairly regularly.</p>
<p> </p>
<p>My knee is feeling pretty good. I'm amazed at how helpful the exercise bike is! I guess they are good for something </p>
<p>My first real PT appt is tomorrow.  I'm anxious to get on a schedule for gradually increasing my cardio efforts.</p>

 

[Better than yesterday]

<p>Hello to everyone.  No rain here yet but it's flirting.</p>
<p> </p>
<p><em>Ahhhhhhh</em>, relief. Only 67 degrees and cloudy outside today. What a great day for a run!  The schedule called for 6 easy miles today; I did a total of 6.5 including a 1.25 mile warm up, 4.5 miles at the slowest end of my easy zone, and a 3/4 mile cool down. </p>
<p> </p>
<p>About 10 days ago I started doing 5 upper body exercises on an every other day basis:  Overhead presses, curls, triceps kickbacks and shrugs with two dumbbells, and anterior deltoid lifts with one dumbbell.  I try to alternate dumbbell day with core workout day, but sometimes it works out that I do both on the same day. Yesterday was that day.  Until today, I hadn't really felt any post workout soreness from the routine, but I think today it showed up during the 2nd half of my easy run.  It wasn't particularly hard, I wasn't breathing hard, no fast heartrate; but my running gait was rather odd. It felt out of synch more than anything else.  Every once in a while the front of my foot would scuff on the asphalt as though my shoes were too big; while I do have new shoes, I think I was just leaning forward more than usual, compensating for something going on in my upper body, post-strength-workout. I didn't realize that it was that until I got back into the locker room and felt the soreness in my shoulders and arms. Fortunately I focused on form during that portion of the run, and held everything from falling apart. </p>

 

[Opie]

<p>Brian, that's interesting and I'll pay attention to form in my run tomorrow.  GGP, I'm recovering from plantar fasciitis.  Good to hear from you again and thanks for your well wishes!</p>

 

[OrangeMat]

<p>GGP, I missed welcoming you back the other day. So glad to hear you're well on your way to a full recovery.</p>
<p> </p>
<p>Another middle of the day run for me, though only 6 miles this time. Legs felt quite leaden today but I kept moving them, nonetheless. The next two days will be iffy as to whether I'll get to run much, if at all. It's nice how the universe plans its own cutback and rest days for me, isn't it?</p>

 

[tomwhite]

<p>[[[[[[[ggp]]]]]]]]</p>
<p> </p>
<p>[[[[[[[[[opie]]]]]]]</p>
<p> </p>
<p>[[[[[[ever'body else]]]]]]]]]]</p>
<p> </p>
<p>.......nice running by irun this morning</p>
<p> </p>
<p>========</p>
<p> </p>
<p>........26min poolrun......</p>
<p> </p>
<p>....tried some trekking moves,</p>
<p>still needs work....</p>
<p> </p>
<p>................good running to the rest of ya....</p>

 

[mariposai]

<p>Here is wishing a dry 10 miler for SpareRibs...part of my 12 miler was done in the rain last night and it was not fun.</p>
<p>Great long distance run for Choovie, way to go girl.</p>
<p>Opie, you deserve a butterfly hug.</p>
<p>Nice pool running pirate.</p>
<p>Where is millbot?</p>
<p> </p>
<p> </p>
<p> </p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span class="Apple-style-span" style="font-size:12px;">Last night I headed out for a MLR, I really was not feeling motivated until someone brought it up to me why we do tempos </span><span class="Apple-style-span" style="font-size:12px;"><img alt="Wink" src="http://www.runningahead.com/images/forum/emo_smile_wink.gif" style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;"></span><span class="Apple-style-span" style="font-size:12px;">.. I ran 10 miles on my hilly tempo route 7 minutes faster than last time I ran my MLR on that route. Legs were feeling good so I added 2 slow miles after I got back home. 12 miles yesterday and 4 easy, relaxed miles today.</span></p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span class="Apple-style-span" style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"> </span></p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span class="Apple-style-span" style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;">Keeping up with the surprise box of fruit at my doorsteps...a box of nectarine today. Lucky girl I am.</span></p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span class="Apple-style-span" style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"> </span></p>

 

[evanflein]

<p>Hang in there, GGP, you're on the road to recovery and patience will be well rewarded. (I say that with an eye to Millbot and others who have been so patient, hoping to believe it and have it rub off on me!) Nice you get to see your son every now and then.</p>
<p> </p>
<p>Nice 12 milers for Choovie (this morning) and Mariposai (yesterday). I'm always impressed with those over 10 mile runs on a week day... Nectarines, yummm. <img alt="" src="http://files.kickrunners.com/smilies/love5.gif" title=""></p>
<p> </p>
<p>Rain here all night and today, but nothing like what Spareribs has been dealing with. I'm working through lunch and leaving early to get my run in. Just 6 miles, and probably nothing zippy pace-wise, but better to just go home after running in the rain than to try to do a repair job and come back to work.</p>

 

[irunmike]

<p>Nice MLR'ing Choovie, Mariposai!</p>
<p> </p>
<p>mc with some quality split times, whoosh!</p>
<p> </p>
<p>Welcome back, GGP!</p>
<p> </p>
<p>WTG, tw.  On the plus side, rain can't stop you!</p>

 

[Hemerocallus]

<p>Hi all!</p>
<p> </p>
<p>Some nice runs today!</p>
<p> </p>
<p>3.1 easy miles after work thru the park and back. IRC.  No complaints from the perma-kankle, knee, or any other part of the anatomy.  S'all goot!!</p>

 

[JJJessee]

<p><img alt="" src="http://files.kickrunners.com/smilies/wave.gif" title=""> GGP</p>
<p> </p>
<p>Nice one, Choover.</p>
<p> </p>
<p>Ran our favorite 8 in Damascus this evening, days are are getting shorter quickly now.</p>
<p>First time that far in the woods in almost 2 months. </p>
<p>It went very well, 1:53, warm and humid.</p>
<p>JJJ</p>

 

[Labduck]

<p>Yes Heme, no body complaints is a good thing.  My body knows I just ignore them anyway, so after a while they just give up.</p>
<p> </p>
<p>Nice-favorite-trail-run <span style="font-size:12px;">J³!</span></p>
<p> </p>
<p><span style="font-size:12px;">7.5 miles at 7:50/mi.  It rained.</span></p>

 

[Econo]

Chiming in -- those 12-milers by choovie and mariposai were super!<br><br>
6 tired miles, but I enjoyed running them with EV.