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<p>No run today...just some PT exercises, a grueling resistance workout and a shorty-short yoga workout.  It was raining cats and dogs, so I opted to take my (admittedly feeble) run tomorrow instead.</p>
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<p>But I just had to start today's thread and offer a congrats to Ribs on an awesome BQ!  Reading the weekend threads, in general, are such a terrific way to live vicariously through everyone else's running! Bravo and brava to all the racers--Fall marathons are da bomb!</p>
<p> </p>
<p>--Robin</p>
 

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<p>Nice of you to stop for a visit Robin.</p>
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<p>10 moh this morning to test the foot.   It doesn't like right hand turns or running on the road facing traffic due to inclines.  Also downhills are worse than uphills.  That being said it passed with flying colors.   7:32 avg pace.   If it doesn't hurt by tonight I'm set.</p>
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<p>What up in your hood?</p>
<p> </p>
<p>Go Texas Rangers!!!</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ksrunr</strong> <a href="/forum/thread/70500/wet-wednesday-10-06-10#post_1951854"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
<p>   If it doesn't hurt by tonight I'm set.</p>
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<br><br><p> ..Good Thinking ks//.........you old guys are so smart.......</p>
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<p>I cringe when I hear the ''But it doesn't hurt when I Run'' Line....</p>
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<p>=======</p>
<p>..but since it DOES hurt when I run.==>>20 poolrun.....</p>
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<p> </p>
<p>,got my Lab Work from doc,,,,,,,,,,161 Cholesterol Total</p>
<p>............................................................47 HDL (increased)</p>
<p>............................................................91 LDL (unchanged)</p>
<p> </p>
<p>everything else, good to Very good range.</p>
<p> </p>
<p>except</p>
<p>for the crappy diastolic BP</p>
<p>and Weight</p>
<p>I'm doing everything else right.......</p>
<p> </p>
<p>......................good running guys...............try to doe at least One Thing Right today</p>
 

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<p>careful KS like Tom I cringed when I read that......</p>
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<p>12 miles running for me before breakfast and all is well, cycled this lunchtime. We have a rain forecast so I prepped for indoor training, weather = lovely day but I had no choice but to hit the gym bike.</p>
<p> </p>
<p>British weather indeed !!!!!!!</p>
 

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<p>Robin, the heavy rain and a cold are interfering with my run today also. Ran 6 yesterday on Commonwealth (Heartbreak Hill) and the drizzle added to my sniffles. With a 5K this Sunday and a half in 11 days I might just do an extreme taper and restrict my runs to 2-3 milers once I feel better and the weather clears. Short runs are psychologically beneficial-more for my head than for my race training.</p>
 

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<p>Wet Wednesday?  Hmm, no.  (oops, I see that it is raining in the Northeast <em>and</em> LA, so I guess that must be the weather everywhere in the US...<img alt="" src="http://files.kickrunners.com/smilies/roll_eyes.gif" style="width:15px;height:15px;" title="">)</p>
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<p>ksrunr, I see your run as a positive, especially from where you were last week.  I think you're ready to go.  And since the Rangers are from the AL West, I'll root for them too.</p>
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<p>Sunny and approaching 80°F here in the PNW.  Rest day for me.  Nice day to play golf.  Good runs to those who do!</p>
<p> </p>
<p> </p>
<p> </p>
 

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<p>How else can I get the weather forecast if it's not in the daily's title?</p>
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<p>I'm with Lab on KSr's status.  Things are looking up.</p>
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<p>I decided to rest my legs today and beat up on my core and upper body.  So now I'm buff under this shirt.  You'll have to take my word for it.</p>
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<p>Hi Mari!  Going to Greece soon, right?  They don't run marathons nakkid do they?  I seem to recall seeing ancient pottery that depicted that.</p>
<p> </p>
<p>Mike</p>
 

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<p>monsoon t-storms here in tucson too.  unheard-of in october, except when i have time on the telescope, like i have this week.  i have time 18 oct week too, so look for record setting rainfall for the desert this month... <img alt="" src="http://files.kickrunners.com/smilies/sad2.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>8mi 7:40 pace felt good.</p>
<p> </p>
<p>nice total cholesteral tw.  get that bp down next.</p>
 

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<p>Yeah, I've seen that pottery, too. Makes you wonder. Can't wait to hear all about Athens!!</p>
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<p>KS does look good to go. I had those same issues of road slant and right turns after I stepped on a root wrong in August. Scary couple of days, but it worked it's way out.</p>
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<p>I had my cholesterol tested last month. Total is 203, but HDL is 113 and my "ratio" is 1.8 so it's all good.</p>
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<p>80° in Portland?? That's just not right. But enjoy it, Labduck. It's barely over 33° here now and we've got snow in the forecast. Ick.</p>
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<p>Hi Robin!!</p>
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<p>I'll run after work in whatever the weather dishes up. Might as well get used to it now.</p>
 

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<p>I've already called Brooke and whined to her so no danger of that here.  I had a lunch run where we had planned: 1 mi WU, 200mx4, 100m recoveries, rest 3-4 min, 400mx4, 200m recoveries, 1 mi CD.  I went to a private high school (where Paul's DD went) next to the northside Y and used their track.  The 200's went great: 48, 51, 50 & 51.  I strolled around during the 3-minute break and stretched my calf.  During the first 400, my heel hurt so I quit as soon as it was over (1:54), jogged a little, then walked back to the Y.  So, I think I'm not going to be able to run the 5k I wanted to in about a month.  She's taking me off speedwork for a while.  The good news is I've never used this track before and it was no problem (some of the kids joined me at the end), so when I do start intervals again I should be able to do another lunch run there.  In the winter on a sunny day, that's the best time.<br>
 </p>
 

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<p>Dangit, Opie, sorry to hear about your heel.  Fecking PF.</p>
<p>Lab, you slay me.  Weather goot here too but deteriorating for the weekend.  Bring it.</p>
<p>Henrun, take care!  Good plan.  Soup for you!</p>
<p>I can't keep medical numbers in my head, but my cholesterol is high.  Damn genes.</p>
<p> </p>
<p>90' yoga</p>
<p>Last tiny speed w/o.  Too fast.  I think it's my new shirt promoting a couple of kids running the length of the island in support of our coach and MS research.</p>
 

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<p>Thanks for everyone's advice last week re nutrition on long runs. I went to the local running store yesterday afternoon and bought a couple packets of Gu, took them out with me on my run this afternoon, along with 30 oz of water. Took the first one (Vanilla Bean) at 9 miles. Took me almost an entire mile to finish it. I felt really good for quite a while later, so I didn't have the second one (Chocolate Outrage) until mile 17. I was a little more adept this time, so it only took three-quarters of a mile to finish it. At this point, I figured what's two more miles? 20 miles in 3:42, 11:08 avg pace, which was exactly what I was shooting for. Finished all the water too. <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></p>
 

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<p>Orange Mat, you are awesome! And those are my two favorite Gu flavors, too! So, how do you feel afterward? That's a wonderful line to cross. You know it will change your opinion of what a long run is, don't you.... And I agree with Byll.</p>
<p> </p>
<p>It's SNOWING!</p>
<p>.</p>
<p>.</p>
<p>.</p>
<p>.</p>
<p>.</p>
<p> </p>
<p>Crap.</p>
 

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<p>Wow, Erika, you really don't have much of a fall season, do you?</p>
<p> </p>
<p>How do I feel, hmm... my calves are kinda tight now, and need to be mauled and massaged. First thing I did when I got home was get the soft ice pack from the freezer and strap it on... mostly, I'm just surprised at how I wasn't bored being out there so long. I literally ran out of park, though. For next time, I'm not sure if I'm going to up the distance, considering I skipped by the 18-miler this week. I guess I'm just still surprised I did it.</p>
 

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<p>Wow, Esther!!!!  That's a he!! of a breakthrough... 20 miles!!!  <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" title=""></p>
<p>Gu Vanilla Bean and Chocolate Outrage were two of the gels that got me thru my 25K....... with an Expresso Love in between.  They all went down really nicely.</p>
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<p>{{{{{{Opie's heel}}}}}</p>
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<p>Glad that foot's feeling OK, KS.... but keep an eye on it.  I'd thought I was good to go after an ankle sprain a couple of years back, only to get increasing pain over the next week.....dislocated cuboid bone.  In other words, some things don't reveal themselves right away.</p>
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<p>Good grief, Erika.... snow already?  I'm hoping we're not that close behind.  I haven't done all my plant cuttings yet!</p>
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<p>5.4 easy miles down thru the park after work.  Will take tomorrow off completely to help the recovery.  Not quite recovered  yet.</p>
<p> </p>
<p>......Nancy</p>
 

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<p><span style="color:#ff8c00;"><strong>OM</strong></span>, what's gotten into you? You are a distance demon.  Lots of people have a protein drink or something like chocolate milk (just the right balance of protein and carbs) after such a long run.  The muscles need protein to repair themselves.  Congratulations.</p>
 

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<p><img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title="">Orange mat!!!!!!!!!!!!!!! just terrific Long Run!!! way to go girl!!!</p>
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<p>Opie, please be careful....we want to see you running for a loooooooooong time. Recover, rest, cure and then get back at it.</p>
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<p>Loving all the TCM reports!!!!</p>
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<p>No rain here. 4 easy miles for me at 5am this morning.</p>
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<p>Looking at a strong 8 tomorrow with striders!!!</p>
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<p>Life is gut!!!</p>
<p>Can't wait to read the WISEONE"S report!</p>
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<p>Go RVM racers!!!!!!!!!!!!!!<img alt="" src="http://files.kickrunners.com/smilies/occasion5.gif" title=""></p>
 

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<p>Snow's all gone. Was a strange day, weatherwise. Started nice, middle was really icky, ended really nice. I got out at 6 pm (much later than planned) and ran a nice steady pace, not too hard, not too easy, for 11.12 miles. Average pace was 8:27, and that was brought down by the last two miles being in the 8:40 range. Amazed at how steady these paces were, especially given the variety of terrain I covered:</p>
<p>8:18</p>
<p>8:16</p>
<p>8:22</p>
<p>8:25</p>
<p>8:26</p>
<p>8:23</p>
<p>8:24</p>
<p>8:21</p>
<p>8:24</p>
<p>8:50</p>
<p>8:46</p>
<p>8:27 for that last .12 mile</p>
<p> </p>
<p>Temps were about 38° or so, it was getting dark when I finished but all in all, a really nice run. I needed this.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Fortunate One</strong> <a href="/forum/thread/70500/wet-wednesday-10-06-10#post_1952174"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p><span style="color:rgb(255,140,0);"><strong>OM</strong></span>, what's gotten into you? You are a distance demon.  Lots of people have a protein drink or something like chocolate milk (just the right balance of protein and carbs) after such a long run.  The muscles need protein to repair themselves.  Congratulations.</p>
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<p>Thanks for the reminder. I have to start drinking soy milk, I guess. I eliminated a large amount of the dairy I was consuming because I found it was contributing to the hormone issues that were really eating into the quality of my life, quite frankly.</p>
<p> </p>
<p>Oh, and thanks everyone, for the encouragement, well-wishes, as well as the warnings. Today is certainly going to be a day off!</p>
 
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