[Johnny]

<p>Hi all....got back yesterday....mission accomplished........</p>
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<p>started "running" again last Saturday with a 4.6 mile run, 90°F at 6:30 AM in Death Valley. CA.</p>
<p>Ran 2.8 on Sunday, 34°F & snow flurries in Carson City, NV.</p>
<p>Ran 4.0 this morning in the woods in Oregon, 44°F & rain.</p>
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<p>It now seems that what used to be an easy 4 miler is now moderately hard. With no cardio xtraining while injured, I'm looking at mid July before I'm back to normal, whatever that means.</p>
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<p>Will check out what happened around here later today.</p>
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<p>Good running to all.</p>
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[evanflein]

<p>Hi Johnny, welcome home.</p>
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<p>Seems like forever since I posted here. I'm afraid I'm one of those who is finding time in short supply these days... My dad refers to the "devaluation of time" as we get older. I used to think he was nuts, but now it all makes sense.</p>
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<p>Ran a little race on Sunday. The "Murphy Dome Roam" goes three miles steep uphill, then comes back down on winding dirt roads zig-zagging back to the start. I'd never done it before so didn't know what to expect, targeted a time from last year that a gal I know ran (1:41... she can beat me on the flat at this distance) and gave it a shot. Ended up with 1:29:51 and had a blast tearing down those roads. That first three miles is about a 1,300 foot climb...</p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/85472/width/1000/height/800/flags/" target="_blank"><img alt="graph?x=20&y=200&y1c=0000ff&y2c=00ff00&y2=30&avg=1&w=640&h=480" class="lightbox-enabled" data-id="16916" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16916/width/640/height/480" style="; width: 640px; height: 480px"></a></p>
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<p>Felt good enough yesterday for a 4.5 mile easy run, and today I'll head out to the trails at lunch. We're having gorgeous weather here and temps will hit 70 today and through the weekend.</p>
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<p>ksrunr, I'm working at doing the 50 state thing, too, but I joke with DH that I'm on the 20 year plan or something. Besides Boston and the Equinox, I'm trying not to repeat races either. Feels like a "waste" of a state, if you know what I mean. But I will do two in the same state if I happen to be there when a marathon breaks out.    Hope to get at least two more states this year, with Newport being the Oregon race.</p>
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<p>HappyFeat, take care of that back! I do stuff like that doing housework or yard work. Easy to over do it and ruin your next few runs.</p>

 

[ksrunr]

<p>Welcome back Johnny.   Glad you accomplished your mission.</p>
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<p>I don't know if I posted about your race earlier Erika but you ran fantastic as always.</p>
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<p>I'll run tonight.</p>

 

[HappyFeat]

<p>Welcome back, Johnny<span><img alt="icon_flower.gif" src="http://files.kickrunners.com/smilies/icon_flower.gif"> Nice reintroduction to running - Death Valley to Flurries - love it!</span></p>
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<p><span>Ericka/WonderWoman - managing a 1300 feet elev gain</span> at the start of a run/race and then being able to run the next day - quite the accomplishment!</p>
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<p>I'm thinking of taking tonight as a Rest Day and doing yoga/massage ball/stuff instead. I want to be as "recovered" as possible for Sunday. Last night about the 4th mile of my run I got a catch in my right ankle, so I altered my foot strike which gave me all kinds of new pain in my lower leg this morning. I've iced and used Voltaren gel and it's better now, but I feel I'd be wiser to save myself for tomorrow's 8-miler.</p>

 

[irunmike]

<p>Well Done, Johnny. Welcome back.</p>
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<p>Erika, that's greta that you came out of that race feeling fine. I'm always concerned about what lots of downhills can do to my quads. Nice race!</p>
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<p>It's Tuesday so that means interval day. Did my 6 x 0.5 mi + 2:00 recovery. These intervals are starting to pay off.  Last one at 6:58 pace, which is excellent for me.</p>
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<p>Mike</p>
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[evanflein]

<p>Nice, Mike. I like to run those half mile repeats on the treadmill, but then there's always that bit about it doing the work of holding pace for you while you work to keep up. Doesn't do much for teaching you to recognize and hold the pace. Good job with that.</p>
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<p>HF, I sometimes get a "catch" or twinge in my ankle and it makes me stagger a few steps, but then it's ok. Have no idea what's up with that. Be careful of those compensating moves... can really cause problems later.</p>
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<p>We're having absolutely IRC around here today. I didn't want to come back to work! 6.4 hilly trail miles at lunchtime and it was wonderful. Not sure my legs are recovered enough for it to have been a really good idea, but it was still fun. Legs aren't hurt, just tired, so that's good.</p>

 

[ripvanracer]

<p>Welcome back Johnny master of all temps.</p>
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<p>Nice racing Erika.  I would love to do the uphill part but those downhills always scare me.  I am pretty sure hammering on the downhills is what did my calf in on</p>
<p>saturday. </p>
<p> </p>
<p> You're getting in great shape Mike.</p>
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<p>I hit the eliptical at a hard effort until I could go no longer which turned out to be 53 minutes and a heart rate about 95% max.</p>
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<p>After stumbling around the fitness center for a few minutes, I hopped back on at a slower pace for another 17 minutes with the heartrate</p>
<p>staying around 87%.  The only thing I couldn't wring out after I was done was my shoes but they will probably take a couple days to dry.</p>
<p>Planning on a day off from working out tomorrow as I have my monthly massage.   Probably won't run again until I race this weekend.</p>
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<p>Seems Erika has turned the tables on us weatherwise.   It was a fantastic spring day here with wind, clouds, rain, and a balmy 47°!!!</p>
<p>I think it was just about 90° a few days ago.</p>

 

[Hemerocallus]

<p>Yay, Johnny's back!!</p>
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<p>Very, very nice race, Erika!  You've certainly mastered the downhills.</p>
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<p>Hi HappyFeat, Rip, Mike, KS!</p>
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<p>Well, I'm managing to fall into a major funk.  Started my taper teetering on the brink of a minor depression (not that unusual for me), due to a bit o overtraining and a lot of personal and work crap.  Got in 3.5 easy miles before work today, after a couple of days off running....... felt a bit achy and weak in my right hamstring and glute... not good., but OK, I can write it off as taper achies.  Made the mistake however of telling a lot of this to a coworker/obsessive athlete who decided I'm showing classic symptoms of overtraining and has taken it on himself to send me all kinds of articles on the subject and wants to talk me thru the next two weeks.  While I appreciate the advice and the enthusiasm, and there some validity in what he's telling me, the guy's actually making things worse.  Still figuring how to tell him to back off, without getting into all sorts of personal stuff I'm not keen on sharing right now.</p>
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<p>Regardless, going to take a couple of easy days and see if I can get my head right..........</p>

 

[OrangeMat]

<p>{{{Heme}}} Just smile and nod and say thank you... and then just do and be as you feel you should. You don't owe this coworker anything and so don't feel obligated to take his advice, or even explain why you don't want to. Being in a positive state of mind doesn't necessarily mean you always have to say yes to what others put on you. Including my advice as well. </p>
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<p>3.1 miles this morning, then 4.75 miles at the track this evening. All approximated though, since El Garmino is kaput. Seems it's also multi-national too. hmm, wonder where that came from....</p>
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<p>Dropped off my resume at the LRS this afternoon. Luckily the manager that was there was the Thursday tempo coach, so he knows me. They're looking primarily for people who don't have to rush off in the afternoon to pick up little kids from school... ding, ding, ding, I think we have a winner! Fingers crossed...</p>
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<p>Erika, that elevation map is unbelievable! My quads are still aching from <span style="text-decoration:line-through;">Rag</span>Hillnar. Hopefully next week's valium should do the trick...</p>

 

[tomwhite]

<p>YAY johnny//...........just like the First Time, huh""........enjoy every minute of it......</p>
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<p>and</p>
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<p>erika Wins the Chart Contest............w0w.......</p>
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<p>======</p>
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<p>...22min poolrun.........wimpty, but it's still Colder'nHell here and us SouthernBoys can't hadle MAY 30-40's</p>
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<a class="spoiler-link H-spoiler-toggle" href="#"><strong>Warning: Spoiler!</strong> <span class="spoiler-help">(Click to show)</span></a><div class="spoiler-hidden">
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<p> ...I said we were wimpy.....</p>
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</div>
<p>shooting and another poolrun tomorrow.......alledged 70s on the way for later in the week</p>
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<p>...............good running guys..............YAY johnny (partII)</p>