Thanks for getting us going DH, nice run!

One word for today..BONK
Planned to do 10 with 8 tempo, but it was a steamy 71 with off/on showers. 1 mile w/u @8:20 then switched to 7:30 pace. The HR sored and pace slowed as I reeled in the HR during subsequent miles. Decided on 5 tempo and a cd to call it a day. Did have 5 miles with AHR 169. Total 7 miles in 57:06 (8:09 pace, AHR 166)
meh

Have great runs!
Steve



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Water Running[/URL" target="_blank">

Econo, the next time you have to mark a race course, get one of those big squirt bottles that runners use, like those big Gatorade jobs, and fill it with flour. It marks the course perfectly, avoids painting the road, and lasts for about a day even in the wind, then rinses away, biodegradably (if that's a word).

Getaway day for me, so no workout as I hate putting wet stuff in my luggage. Anyway, that was today's excuse. Spareribs

Good Morning Boomers!

MustandSally, et.al ? Thanks for the chat about vdot. So I assume the McMillan running calculator is a vdot calculator? I haven?t really been using it to determine training paces, other than tempo, but mostly to predict race paces and give me something to aim for.

I downloaded the vdot calculator and running log from wa5yom?s page. His running log has a shoe tracker, and I have heard that the new active.com?s logs will only have a shoe calculator if you pay $10/month, so I may begin using Tim?s log instead when the big changeover occurs.

Tall ? great racing yesterday!

Monday ? Hi! (waving)

Opie ? I?ve been listening to the audio version Eldest on my LRs in recent weeks. A 20-disc set, it should take me into December.

SR ? cool idea about the flour.

Perch ? still sounds like a good workout, not what I?d call BONK.

Roy ? I?d bet Mrs. Roy would NOT be happy if you let Woody stray.

X-training day for me: dumbbell presses, flies, lying hammer curls, lunges L&R, butt blasters L&R, glute raises, bench dips, crunches, oblique v-ups, and two 30-second side planks, arms straight in a T. Oddly, it was much harder to keep balance on my right arm. Since I am right-handed, I would have thought my left would be weaker, but it was not so.

Happy Friday!


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Holly[/URL" target="_blank">

morning boomers,

yep, nice run DH.

pretty hard effort for a meh, steve, even though it wasn't what you'd want. how long will it be steamy?

mary, it's nice you got out there. and sounds like fun.

SR, I should try some different planches. sans children. !happy travels.

more of the usual this morning.

nice runs, everybody.

Oh yeah. I forgot my "run".

I ran the ultimate recovery run today. Zero miles in Zero minutes. The legs and body in general just didn't want to get up - not even for my planned 5 mile recovery jog. So I slept in till 6:40 AM.

Bill

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Tall, nice 5K in defending your title. I can only dream of a situation where I felt crappy, dropped my pace near the end, and still finished sub 18 with a 45 second improvement over last year. Congratulations.

Nice long runs for runwun, PBJ, jjj, and Dale (including speedwork). Good job on the speedwork for soot, BTY, Nordic, breger, and holly.

As roch said, we had warmer than usual conditions this morning. It was in the low 60s with a little wind. The humidity must have been high due to the nasty weather during the night. I did 3 miles in about 27:30 for a 9:09 pace.
Now it's off to Columbus, OH for a wedding then to Detroit for sunday's half.

A good day and good runs for all.

TomS

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Good Morning Boomers.

Roy, if you keep talking dirty we're going to get a weird group hanging out here. (oops too late)

So far, so good for tomorrow's race.

1) I slept until my alarm went off at 6:05 this morning, which was almost 8 hours after I went to bed last night. For a guy who was struggling to get more than 3 or 4 hours of sleep last week, that is cause to celebrate. I've gotten at least 6 hours of uninterruped sleep for 3 nights in a row now.
2) I heard a revised forecast for tomorrow morning, and they aren't talking about high winds anymore, and they are now saying rain at night, diminishing to showers and cloudy and cool in the morning. Race is at 9:30 am, should be just right.

I'm going to go out for 3 easy miles today with a few striders thrown in. All systems seem to be "go".

bty