Who said it was Friday Thursday 1/6/11

ksrunr · Jan 6, 2011

Morning all. 
 
Erika -brrr
 
Baba - yes welcome back
 
I feel guilty about how "cold" it was here this morning. Yesterday we ran at 5:30 a.m. in 65 degree weather. Today we had to run in.............long sleeves, gloves, and stocking cap.

6 sep miles and more tonight.
 
Hiya butterfly
 
Go Ben Go.

Labduck · Jan 6, 2011

Did I miss Thursday? And if today is Friday, how come I don't have donuts? I'm so confused....
 
65°F would be a singlet for me ksrunr!
 
PT later today after I give a scintillating presentation on infectious diseases this morning. I feel asleep writing it; I can't imagine what it's going to do to my audience. Oy. I'll run after PT.

Opie · Jan 6, 2011

Maybe Hally can fix the title. It was a fantastic morning for me. I did a race dress rehearsal, dressing of course in my race gear, except I forgot the CEP compression sleeves. I drove to the course, which is on my way to work, figuring out the best way to get there because of construction. I haven't done a lot of quality morning runs, and the last one was on 12/24 so that's about 2 weeks ago. This one was almost identical, 5 miles with 3 at tempo. I decided to turn it into a progression run instead of putting a mile cooldown at the end, so the first mile was very easy, second mile about MP so let's say 9, then the 3 were in 25 minutes so that's a 8:20 pace. I feel like I can run at that pace for an hour so I'm pleased I was able to hold myself back. My last tempo run Friday in the middle of the day was too fast @8:09, pumping my fists in the air at the end but running it all out.
 
After the run, I strolled around next to the Chesapeake boathouse, then went to the Y, showered & got dressed up. Now I just get to rest for the next 48 hours!

gobi · Jan 6, 2011

has me confused as there are no crunchies here.
 
I am ill :¬(

Tamster · Jan 6, 2011

do you want the title changed? Now I'm confused with both Friday and Thursday in the title. And I'm working in my GP office today, which I don't normally work in until tomorrow, so then that confuses me even more.
 
nice practice run Opie. You have a 10K coming up right? I have a 10K next Saturday. It's a hilly one, so I'm hoping all this hillwork I've been doing will produce a course PR. It won't be a 10K PR though.
 
today is long hill repeats 4 x 4 min. Will leave work a bit early so I can get home, change and run the 1/2 mile hill by my house.

irunmike · Jan 6, 2011

Bummer, Gobi. Join the club.
 
Well said, Tamster.
 
Nice run, Opie. Brook has you in good form.
 
Hi Mariposai!
 
Erika, that's amazing pace for those temps. If I tried running in the single digits, I think my blood would turn to sludge and my lungs would freeze.
 
Gym w/o this morning. Focused mainly on core.
 
John, I seem to recall you running in Hartford in a singlet in 45 degree temps (at the start), so I know you're no weather wimp.
 
OM, thanks for the news on Ben. I'm not an FB user. BTW, have fun with paces! You're doing great.
 
Mike

Opie · Jan 6, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Tamster <a href="/forum/thread/72013/who-said-it-was-friday-thursday-1-6-11#post_1974553"><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> nice practice run Opie. You have a 10K coming up right? I have a 10K next Saturday. It's a hilly one, so I'm hoping all this hillwork I've been doing will produce a course PR. It won't be a 10K PR though.
 
today is long hill repeats 4 x 4 min. Will leave work a bit early so I can get home, change and run the 1/2 mile hill by my house.
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Thanks & you're correct. This is a pretty flat course so I'm expecting a PR. Let's see, I think I need about a 52:00 to get revenge on you for Newport. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;">
 
Mike, I think you're right about form. I watched my shadow and he looked fluid, something we've been working on.

ksrunr · Jan 6, 2011

It was 40 degrees here this morning. Perfect racing weather but long sleeves and gloves felt good for an ez run.
 
One goal this year is to do 2 situps and 1 pull up or push up for every mile I run. Won't make me muscle bound but has to help some.

Tamster · Jan 6, 2011

you go right ahead and get that 52 min PR, Opie. Then I'll have a new PR goal when I run a flat 10K. I think my current PR is 52:25.
 
by the way, what marathon are you planning on coming out here to run this year?
 
eta: just checked. current PR from Oct '10 is 52:06. you can do that Opie! I'm betting 51:20.

Ileneforward · Jan 6, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by ksrunr <a href="/forum/thread/72013/who-said-it-was-friday-thursday-1-6-11#post_1974485"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> Morning all. 
 
Erika -brrr
 
Baba - yes welcome back
 
I feel guilty about how "cold" it was here this morning. Yesterday we ran at 5:30 a.m. in 65 degree weather. Today we had to run in.............long sleeves, gloves, and stocking cap.

6 sep miles and more tonight.
 
Hiya butterfly
 
Go Ben Go.
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Even though it wasn't that "cold" you should still have worn pantses.

Opie · Jan 6, 2011

Too fast, Tammy. 52 is fine. I know it may be hard to believe, but I'm not planning on a marathon right now. Maybe fall or winter but we'll see. I want to do it right.

OrangeMat · Jan 6, 2011

Heh, I saw this thread earlier when there was only one post, didn't even notice there was a discrepancy with the day.
 
KS, I like your goal/challenge. Though I think I'm going to opt for push-ups. I was actually thinking earlier that I need to get some upper work going again, since I can't seem to make it to yoga class anymore. I was all set to go this morning, then realized I'd rather be running. SOML.
 
Oy, indeed, Lab! Maybe if you present it rap-style? Hey, it's just a thought....
 
Opie, you sound so ready and raring to go! Good luck to you this weekend.
 
Tammy, hills twice in the same week, yes? Go get 'em!
 
Gobi, feel better. My cure-all food is peanut butter. Not quite a Crunchie, but I highly recommend it.
 
3.1 miles today, a bit more energetic than yesterday's slog, though I think my quads have gotten a bit tight. I concentrated on lengthening my quads while running, which should not be confused with lengthening my stride, and that seemed to help a bit. Though it was quite cold (23F) and moving slowly wasn't the most appealing thought (usually I do a short and quick choppy stride to start out with, sort a warming warmup, I guess). Average pace was 9:13, though it felt much harder than previous times at that pace.
 
Will bring out the foam roller this afternoon, since DS is taking my car for the day and I'll be relegated to the house (laundry mountain has regrown in only three days, imagine that!). Now all I need to do is stay out of the kitchen...
 
Have a great day, all!

Tamster · Jan 6, 2011

hey, congrats to OM and BTY! I just noticed over in the left hand column on the main home page, where it has KR Stats, that OM is the #2 top poster and BTY is the #3 top poster. Who would've thunk that a quiet little group like ours would have two posters in the top 3!
 
Yes, OM - two hill workouts this week. The schedule I'm following has a hill work out each week and then about every 3rd week, it's two hill workouts - a short hill repeat and a long hill repeat. Today is 4 x 4 min. 4 minutes is such a dang long time!
 
52 is a good goal Opie. I have no doubt you can do that.
 
I don't know, but a speech on infectious diseases sounds pretty interesting to me. seriously it does.

tomwhite · Jan 6, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Ileneforward <img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"> 
Even though it wasn't that "cold" you should still have worn pantses. 
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 ..generally speaking this is good advise.......
 
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.......whatever day it is...........22min xbike standing
 
 
 
........good running guys.............RunWi'Wha'ChaGot.......

OrangeMat · Jan 6, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Tamster <a href="/forum/thread/72013/who-said-it-was-friday-thursday-1-6-11#post_1974577"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> hey, congrats to OM and BTY! I just noticed over in the left hand column on the main home page, where it has KR Stats, that OM is the #2 top poster and BTY is the #3 top poster. Who would've thunk that a quiet little group like ours would have two posters in the top 3!
 
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<reaching for my muzzle>

ksrunr · Jan 6, 2011

Somehow I knew TW would know about pantses since he spends so much time at the pool now days.
 
And Ilene - it's always dark when I am without my pantses.

mariposai · Jan 6, 2011

Wow, look at Opie running low 8 paces and calling it good....way to go!!!!
Tamster, you are the new hill queen around here.
Hi back to you Irunmike.
Labduckie, pass me that doughnut!
 
8.25 miles this morning with some striders, legs felt great after last night's workout.
 
McSolar are we tapering yet?

Better than yesterday · Jan 6, 2011

OM and BTY are the Poster Girl and Poster Boy of Kick? Cool! 
 
Much of that posting has to be OM giving me some great alignment advice on the New Year New Core thread. Good stuff, #2, Good stuff.
 
I ran 6.5 miles this afternoon at lunchtime, with 4.5 miles at 8:04* pace. I ran the first 1.25 mile at 9:05 pace and the last .75 miles at 9:45 pace. 
 
*I really ran a little slower than that for the middle 1/2 mile, because that icy section where I turn around took :20 longer than the other 1/2 mile sections when I was running at Easy pace. I was able to get right back to 8:04 pace after the ice, but boy were my legs tired. It was sort of like running up a 1/2 mile long hill, then not having a half-mile long downhill to follow that up with; and the stability part of it is hard on the glutes and groinage.

mcsolar99 · Jan 6, 2011

nice running on the ice bty... careful of strainage of the groinage.
 
mari: i'm on a weird "taper but remember how to run" schedule... basically taking 3 days off this week, but running reasonable workouts on the other four days. yesterday was 14.5mi at 8:15 pace with a hilly stretch near the end, and tomorrow will be my last hard speed work, another 12mi wave run. next week is more like a standard taper week... more runs, but less miles and lower intensity. details in the weekly threads (this week and next)
 
so zero for me again today. likely to do a walk around the block, since i'm just a bit antsy.
 
...and for you non-pf chang racers, here's a video of what you'll miss:
<a href="http://link.brightcove.com/services/player/bcpid40280743001?bctid=61668501001" target="_blank">http://link.brightcove.com/services/player/bcpid40280743001?bctid=61668501001</a>

Hemerocallus · Jan 6, 2011

{{{{{{ Gobi }}}}}}
 
KS without pantses!! <img alt="shock.gif" src="http://files.kickrunners.com/smilies/shock.gif"> Oh my!!!
 
Opie and his shadow....what a team!
 
Yay for our top posters, OM and BTY!!!
 
Hit the gym at lunch today for a 15 min spin w/u, then some core and ab strength stuff.

Who said it was Friday Thursday 1/6/11

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