<span style="font-family:'Book Antiqua';"><span style="font-family:Arial;">Hi</span></span><span style="font-family:'Book Antiqua';"><span style="font-family:Arial;">.</span></span><span style="font-family:'Book Antiqua';"><i><img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"></i></span> <span style="font-family:'Book Antiqua';"><span style="font-family:Arial;">I'm not SS, but I'll do my best to give back some of the inspiration you all send me out onto the playing field with. . . be brave and heartened, and hopeful - 'tis February. And a tip for Valentine's Day this week. . .</span></span> When chocolate is specifically manufactured to retain as high a level as possible of <a href="http://www.delvaux-acticoa.com/cocoa-polyphenols.html" target="_blank">cocoa-polyphenols</a>, it fits very well within an active lifestyle and a well-balanced daily diet.<br>
Love Well this week and every week. Cheers! <span style="font-family:'Book Antiqua';"><span style="font-family:Garamond;"><span style="font-size:medium;"><br><br><i>"About the demons? They make you want to run through the jungle...cover countryside at a clip, slide by in the night like a scuttling cloud....They make you bolt awake in the middle of the night with an involuntary shot of your own true adrenaline, ready to run a hundred miles; we're talking when you're there, now, really there, four-minute shape or better. They make you jittery with the smell of forest, ready to hurdle fallen trees, run down game, leave gore in the bushes.....And then when you get them all reigned in they make you lay back in the pack, coasting three laps on an old melody...and then they make you wail out of the final turn and blow down the last godamn straightaway like the midnight trail to hell!" -<br>
Quenton Cassidy, Once A Runner</i></span></span><i><br><br><img alt="" src="http://i26.photobucket.com/albums/c108/egrd/running.jpg" style="border:0px solid;"><br><br></i><span style="font-family:'Arial Black';">The Week's Deets: 907.11 Run miles<br><br>
Evanflein:</span></span> <span style="font-family:Arial;"><span style="font-family:'Arial Black';">45.8</span> run miles of Arizona Dreaming. . . Amidst a strong serving of what looks like polishing and fine tuning for speed and strength. That LR sounds like a real journey. You're one tough cookie, lady.</span><br><span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';">Hally Cat: <span><span style="color:#000000;">10.1</span></span> <span style="font-family:Arial;">run miles, took a rest day after all those p/ups and the VRAA and then got right back at it, with strength and the stairmill and some time in the pool.<br><span style="font-family:'Arial Black';"><span style="color:#800080;">Millbot:</span> 34</span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">run miles, including a 10km race <span style="font-family:'Arial Black';"><span>PR!!</span></span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">Good set up work out for that 10km. Mini-taper with a solid speed w/out on Tuesday, recovery day and then some loose leg ez mileage up to race day. On Sunday, he rested.</span></span></span> <a href="http://www.kickrunners.com/forum/../showthread.php?t=21573" target="_blank">RR</a>.<br><span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">lynderunner: 38</span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">run miles, with careful observance of the recovery vs work pace. Good on ya.<br><span style="font-family:'Arial Black';">JJJessee: 33.25</span> run miles, took a step back and went to play up in the mountains. Managed a solid w/out at MP demonstrating the flexibility required of the true adventurer type that he is.<br><span style="font-family:'Arial Black';">ksrunr: 45</span> run miles, going a little "tempoish" on Thursday. What's the next event, ks?<br><span style="font-family:'Arial Black';">perchcreek: <span>66.2</span></span> run miles (Holy fish crackers, what a year our perchy is having!!) Nails a PBJ Special!!! And just as important, runs a true recovery pace the next day, before nailing the Sunday long run of 20 miles on Sunday. I also like all the core and strength stuff you're doing (purposeful and otherwise).<br><span style="font-family:'Arial Black';">jura: 11.8</span> run miles, double attagirls for managing everything you manage with humour and grace AND for building back with care. Hope you're having fun with the group runs.<br></span></span></span> <span style="font-family:Arial;"><i><span style="font-family:'Arial Black';">gin79: <span>57</span></span> <span style="font-family:Arial;">r</span>un miles, with happy calves!! Keep lengthening those suckers. A long calf is a flexible calf.</i><br></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">Mustang Sally: 45.9</span> run miles, A real break out week baby! That coach mebbe, just mebbe knows what it's all about. You always run with such heart. Trust it and follow it. Well, not into the brambles so much. . .<br></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">Flying Finn: 47</span> run miles, packing in three longer runs, good for leg strength for sure.<br><span style="font-family:'Arial Black';">Choovie: 8</span> run miles, balances out a personally challenging week with a soul satisfying ski in Yellowstone. Huge X-Training Choovie!<img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><span style="font-family:'Arial Black';">Econo: 20.4</span> run miles. Swimming, biking & running, that's our ranked Tri-Grrl!!<br><span style="font-family:'Arial Black';">Patrick 18.75</span> run miles, including a challenging 5km with little other details. Oh oh - flu developing or fueling issue? You mention nausea on Sunday. . .<br><span style="font-family:'Arial Black';">Tamster: 22.5</span> run miles, switched out a Sat/Sun LR vs rest day. Thinking about more run days?<br><span style="font-family:'Arial Black';">Elaine3112: 32 <span style="font-family:Arial;">r</span></span>un miles, hee hee, she said fartleks!! That's a solid w/out! Did I see summink about spring weather there? <span style="font-size:xx-small;">grrr, Aija mutters - shivering by the whale fat lamp in her igloo and Hudson's bay blanket in the 'feels like' -23 F air. . . .</span><br></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">r</span></span>un miles, hee hee,<br><span style="font-family:'Arial Black';">Opie: 34.21</span> run miles, Fives Alive on Monday, and election stuff on Super Tuesday, and a choir recital, and , and, and. . . phew. Some nice tempoish on Friday.<br><span style="font-family:'Arial Black';">Johnny:</span> wow. How is the pool running going? Are you managing to get the heart rate up? That Sunday tally is impressive: yoga, weights, eliptical and pool running. You are your very own VRAA team!<br><span style="font-family:'Arial Black';">CassadAAmius: 24</span> run miles. A mileage PR to be happy about on the road back to the lane of hope.<br><span style="font-family:'Arial Black';"><span style="color:#800080;">rasmussenmp:</span> <span>55.7</span></span> run miles, including a fantastic pain-free, negative split run at the Mercedes Marathon!! First 09 BQ of the year. HUGE Atta-Boys. Look forward to the RR on Monday.<br>
You know it has to happen - - <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br></span></span></span><span style="font-family:'Arial Black';">Sans Souci: 23</span> run smiles for darlink SS, nailing the paces and happy to be out there.<br><span style="font-family:'Arial Black';">Fortunate One: 35</span> run miles, building up for goal race in April. Managing some long runs indoors. 16 miles on a treadmill would be better than running outside in that cold, but it still deserves a huge attaboy for the required fortitude. <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br><br><span style="font-family:Arial;"><i>cajohnson5: poor cj is feeling ick. Waiting for Sunday update<br></i></span><span style="font-family:'Arial Black';">tagrunner: 6</span> run miles, sick, but not defeated. Take the time to recover. That virus is nasty.<br><span style="font-family:'Arial Black';">Old guy: 18.5</span> run miles, including a diet of hills twice!!!<br><span style="font-family:'Arial Black';">SLOJim: 31.5</span> run miles for the lolcat fan!! Did you get rid of the nasty headache?<br><span style="font-family:'Arial Black';">Laura in Houston: 13</span> run miles, working hard these days - remember the balance. Good cautionary words about motorcycle safety. Yay, Another lolcat fan!!<br><span style="font-family:'Arial Black';"><span style="color:#800080;">Paul:</span> 46.8</span> run miles, 5 mile race PR!!!!! Link to RR?<br><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><span style="font-family:'Arial Black';"><span>Orange Mat:</span> 3</span> run miles, sounds like a fun week, except for the hip issue and a HUGE amount of travel. Starting fresh tomorrow. (Me too).<br><span style="font-family:'Arial Black';">tomwhite: 120 min</span> run time, hope all is going well with your dad.<br><span style="font-family:'Arial Black';">rtravers: 44.71</span> run miles, Robin is a work horse! including a bunch of core and yoga work and some explosive strength stuff with plyometrics. I swear by them too - if you're healthy and use good technique. They'll give that last little edge on race day.<br><span style="font-family:'Arial Black';">Dennis: 49.2</span> run miles, I hope you weren't doing the two 13 mile treadmill runs while the gym was under water!<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> I hope this week is better!!<br><br><br><span style="font-family:Arial;"><i>Have fun guys,<br>
Aija<br></i></span>
Love Well this week and every week. Cheers! <span style="font-family:'Book Antiqua';"><span style="font-family:Garamond;"><span style="font-size:medium;"><br><br><i>"About the demons? They make you want to run through the jungle...cover countryside at a clip, slide by in the night like a scuttling cloud....They make you bolt awake in the middle of the night with an involuntary shot of your own true adrenaline, ready to run a hundred miles; we're talking when you're there, now, really there, four-minute shape or better. They make you jittery with the smell of forest, ready to hurdle fallen trees, run down game, leave gore in the bushes.....And then when you get them all reigned in they make you lay back in the pack, coasting three laps on an old melody...and then they make you wail out of the final turn and blow down the last godamn straightaway like the midnight trail to hell!" -<br>
Quenton Cassidy, Once A Runner</i></span></span><i><br><br><img alt="" src="http://i26.photobucket.com/albums/c108/egrd/running.jpg" style="border:0px solid;"><br><br></i><span style="font-family:'Arial Black';">The Week's Deets: 907.11 Run miles<br><br>
Evanflein:</span></span> <span style="font-family:Arial;"><span style="font-family:'Arial Black';">45.8</span> run miles of Arizona Dreaming. . . Amidst a strong serving of what looks like polishing and fine tuning for speed and strength. That LR sounds like a real journey. You're one tough cookie, lady.</span><br><span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';">Hally Cat: <span><span style="color:#000000;">10.1</span></span> <span style="font-family:Arial;">run miles, took a rest day after all those p/ups and the VRAA and then got right back at it, with strength and the stairmill and some time in the pool.<br><span style="font-family:'Arial Black';"><span style="color:#800080;">Millbot:</span> 34</span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">run miles, including a 10km race <span style="font-family:'Arial Black';"><span>PR!!</span></span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">Good set up work out for that 10km. Mini-taper with a solid speed w/out on Tuesday, recovery day and then some loose leg ez mileage up to race day. On Sunday, he rested.</span></span></span> <a href="http://www.kickrunners.com/forum/../showthread.php?t=21573" target="_blank">RR</a>.<br><span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">lynderunner: 38</span></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">run miles, with careful observance of the recovery vs work pace. Good on ya.<br><span style="font-family:'Arial Black';">JJJessee: 33.25</span> run miles, took a step back and went to play up in the mountains. Managed a solid w/out at MP demonstrating the flexibility required of the true adventurer type that he is.<br><span style="font-family:'Arial Black';">ksrunr: 45</span> run miles, going a little "tempoish" on Thursday. What's the next event, ks?<br><span style="font-family:'Arial Black';">perchcreek: <span>66.2</span></span> run miles (Holy fish crackers, what a year our perchy is having!!) Nails a PBJ Special!!! And just as important, runs a true recovery pace the next day, before nailing the Sunday long run of 20 miles on Sunday. I also like all the core and strength stuff you're doing (purposeful and otherwise).<br><span style="font-family:'Arial Black';">jura: 11.8</span> run miles, double attagirls for managing everything you manage with humour and grace AND for building back with care. Hope you're having fun with the group runs.<br></span></span></span> <span style="font-family:Arial;"><i><span style="font-family:'Arial Black';">gin79: <span>57</span></span> <span style="font-family:Arial;">r</span>un miles, with happy calves!! Keep lengthening those suckers. A long calf is a flexible calf.</i><br></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">Mustang Sally: 45.9</span> run miles, A real break out week baby! That coach mebbe, just mebbe knows what it's all about. You always run with such heart. Trust it and follow it. Well, not into the brambles so much. . .<br></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';">Flying Finn: 47</span> run miles, packing in three longer runs, good for leg strength for sure.<br><span style="font-family:'Arial Black';">Choovie: 8</span> run miles, balances out a personally challenging week with a soul satisfying ski in Yellowstone. Huge X-Training Choovie!<img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><span style="font-family:'Arial Black';">Econo: 20.4</span> run miles. Swimming, biking & running, that's our ranked Tri-Grrl!!<br><span style="font-family:'Arial Black';">Patrick 18.75</span> run miles, including a challenging 5km with little other details. Oh oh - flu developing or fueling issue? You mention nausea on Sunday. . .<br><span style="font-family:'Arial Black';">Tamster: 22.5</span> run miles, switched out a Sat/Sun LR vs rest day. Thinking about more run days?<br><span style="font-family:'Arial Black';">Elaine3112: 32 <span style="font-family:Arial;">r</span></span>un miles, hee hee, she said fartleks!! That's a solid w/out! Did I see summink about spring weather there? <span style="font-size:xx-small;">grrr, Aija mutters - shivering by the whale fat lamp in her igloo and Hudson's bay blanket in the 'feels like' -23 F air. . . .</span><br></span></span></span> <span style="font-family:'Book Antiqua';"><span style="font-family:'Arial Black';"><span style="font-family:Arial;"><span style="font-family:'Arial Black';"><span style="font-family:Arial;">r</span></span>un miles, hee hee,<br><span style="font-family:'Arial Black';">Opie: 34.21</span> run miles, Fives Alive on Monday, and election stuff on Super Tuesday, and a choir recital, and , and, and. . . phew. Some nice tempoish on Friday.<br><span style="font-family:'Arial Black';">Johnny:</span> wow. How is the pool running going? Are you managing to get the heart rate up? That Sunday tally is impressive: yoga, weights, eliptical and pool running. You are your very own VRAA team!<br><span style="font-family:'Arial Black';">CassadAAmius: 24</span> run miles. A mileage PR to be happy about on the road back to the lane of hope.<br><span style="font-family:'Arial Black';"><span style="color:#800080;">rasmussenmp:</span> <span>55.7</span></span> run miles, including a fantastic pain-free, negative split run at the Mercedes Marathon!! First 09 BQ of the year. HUGE Atta-Boys. Look forward to the RR on Monday.<br>
You know it has to happen - - <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br></span></span></span><span style="font-family:'Arial Black';">Sans Souci: 23</span> run smiles for darlink SS, nailing the paces and happy to be out there.<br><span style="font-family:'Arial Black';">Fortunate One: 35</span> run miles, building up for goal race in April. Managing some long runs indoors. 16 miles on a treadmill would be better than running outside in that cold, but it still deserves a huge attaboy for the required fortitude. <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br><br><span style="font-family:Arial;"><i>cajohnson5: poor cj is feeling ick. Waiting for Sunday update<br></i></span><span style="font-family:'Arial Black';">tagrunner: 6</span> run miles, sick, but not defeated. Take the time to recover. That virus is nasty.<br><span style="font-family:'Arial Black';">Old guy: 18.5</span> run miles, including a diet of hills twice!!!<br><span style="font-family:'Arial Black';">SLOJim: 31.5</span> run miles for the lolcat fan!! Did you get rid of the nasty headache?<br><span style="font-family:'Arial Black';">Laura in Houston: 13</span> run miles, working hard these days - remember the balance. Good cautionary words about motorcycle safety. Yay, Another lolcat fan!!<br><span style="font-family:'Arial Black';"><span style="color:#800080;">Paul:</span> 46.8</span> run miles, 5 mile race PR!!!!! Link to RR?<br><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><span style="font-family:'Arial Black';"><span>Orange Mat:</span> 3</span> run miles, sounds like a fun week, except for the hip issue and a HUGE amount of travel. Starting fresh tomorrow. (Me too).<br><span style="font-family:'Arial Black';">tomwhite: 120 min</span> run time, hope all is going well with your dad.<br><span style="font-family:'Arial Black';">rtravers: 44.71</span> run miles, Robin is a work horse! including a bunch of core and yoga work and some explosive strength stuff with plyometrics. I swear by them too - if you're healthy and use good technique. They'll give that last little edge on race day.<br><span style="font-family:'Arial Black';">Dennis: 49.2</span> run miles, I hope you weren't doing the two 13 mile treadmill runs while the gym was under water!<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> I hope this week is better!!<br><br><br><span style="font-family:Arial;"><i>Have fun guys,<br>
Aija<br></i></span>