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Old 09-10-2012, 02:45 AM   #226
smileyk8
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Hey warriors. Just quick pop in before work. Hope you all had a wonderful weekend. I ran City of Salford 10k on Sunday in beautiful weather again! Not sure how we've hit two if the nicest days for our races. Anyway, it was OK- finished 52:58 so not my best but a minute faster than London in May. My foot's a little throbby but nothing evil!

One thing I have to mention- the lady doing the warm up had weirdly even and smooth legs...I almost couldn't help but look! Then I realised her skin was wrinkling oddly at her ankles and she was actually wearing tights!!! (not sure if you guys call them tights over there!) flesh coloured and pretty see through so it looked natural! What a cheat!!!! Made me laugh and warmed up stomach muscles beautifully

Have a great week
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Old 09-10-2012, 08:41 AM   #227
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Kate-glad the weather was nice and you finished well while being cautious with the foot.

Pam-awesome with the PR and a 2nd. Sounds like the ICMR 5K is a blast for you and family.

Jeremy-12 miles with just a twinge in the knee sounds great. Many a time my body starts to talk to me, especially the knees, so I ease up and take note of my technique. Once I do that I'm good to go.

Amanda- saw your time on another thread, WAY TO GO!!!

AFM-managed a 2nd in age group for my 2nd Sprint Tri. Improved in all events and transition time. Already registered for my first Half Ironman in March.

Stay well and train smart.
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Old 09-10-2012, 11:49 AM   #228
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John - Nice job with the AG award in the Tri.

Kate - Nice job on the 10K. And yes I was temped to cut the run a mile short but I hadn't done my cool down yet so that took up 1/2 of that last mile.

Pam - Nice job in the 5K last weekend.

AFM - I did speedwork this weekend. I did 4X1600. The goal was a 12:00 mile The first 3 were fast 11:37-11:50 so the last one was a real struggle but still manages a 12:03.
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Old 09-10-2012, 01:15 PM   #229
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Quote:
Originally Posted by johde View Post
......AFM - I did speedwork this weekend. I did 4X1600. The goal was a 12:00 mile The first 3 were fast 11:37-11:50 so the last one was a real struggle but still manages a 12:03.
FLYING!!!!!
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Old 09-12-2012, 05:15 PM   #230
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John - 2nd in group is phenomenal for your tri! Fantastic effort, you continue to amaze me

Jeremy- you're splits look brilliant! The hard work is paying off hey.

Me- 3miler this morning in very fresh conditions so quite enjoyable. Started to wonder if I could possibly get over there for princess half....maybe....perhaps...... It is the 5th anniversary and I did run the 1st one. Hmmm
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Old 09-12-2012, 10:06 PM   #231
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Quote:
Originally Posted by smileyk8 View Post
.........

Me- 3miler this morning in very fresh conditions so quite enjoyable. Started to wonder if I could possibly get over there for princess half....maybe....perhaps...... It is the 5th anniversary and I did run the 1st one. Hmmm
Kate-please-PLEASE send some of that freshness our way!
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Old 09-13-2012, 12:56 PM   #232
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I'd love to! Our heating came on for the first time since summer!!! On the plus side, it's amazing to get a proper night's sleep enjoy your sweaty runs tee hee! Think of the extra strength and endurance you'll build!
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Old 09-13-2012, 01:13 PM   #233
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Quote:
Originally Posted by smileyk8 View Post
I'd love to! Our heating came on for the first time since summer!!! On the plus side, it's amazing to get a proper night's sleep enjoy your sweaty runs tee hee! Think of the extra strength and endurance you'll build!
Sweaty is not the proper word, more like totally drenched.

Just got out of the shower from my 64 mile bike ride. Almost like heaven with temperature at 81F and 75% humidity.

Wasn't sure what I was going to do for the ToT 10 Miler as far as walk only or walk/jog/run but might have my mind made up after Tuesday's workout.

Walked

Mile 1 in 10:01
Mile 2 in 8:46
Mile 3 in 8:41
Mile 4 in 8:41 then .26 mile just over at a 8:00mpm pace.

Think I'm going to Speed Walk the ToT.
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Old 09-13-2012, 02:31 PM   #234
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John - We've had some nice weather up north here in Ohio. Definately late summer/early fall like. Cool nights and warm days. Low's from 45-55 then highs from 70-85 depending on the day.

Kate - I don't think I'm going to be able to do another Disney race until 2014 marathon weekend. Although I have hotel reservation for New Years Eve this year at OKW if I can get cheap air fare.

AFM - Thanks for the encouragement on the speedwork. For the half marathon, I'm still trying to do the sub 2:50 I've been training for since before Disneyland last year. I've been using variations on Galloway's schedules with the same goal but trying to change it up each cycle. This time, I'm trying some of the 1600's as opposed to 800 and I'm changing my ratios. In the past I've done my speedwork either straight running or running with short walk breaks. This time I'm trying a ratio just slightly different from goal ratio. Right now, I'm looking at doing the half marathon with 1:10/:50 or 1:20/:40. The first three repeats of speedwork were 1:25/:35. Something fairly close to my half marathon ratios. When I did my 5 miler last month, I started out at 3:00/:40 and finish in 58:34 or just about the same pace as my speedwork.

Unfortunately, I've been fighting a cold or sinuses with the weather change. I ended up missing yesterday's run. The plan is to do 13-13.5 tomorrow but we'll see how that goes. I'm feeling good enough today to do something tomorrow but if I can't get my long run in, I can postpone it a week without any major problems. My race is Oct. 21 and I've already done 12 so as long as I can get a couple of more long runs in during the next 5 weeks I'll be good to go. Right now I have a 3 week "taper" scheduled after rearranging for the 5 miler 14-15 miles, taper, taper, race. If I bump back tomorrows long run it's just a 2 week taper.
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Dec 2002 OKW; Dec 2003 OKW; Sept 2004 BWV&OKW; Dec 2005 OKW Sept 2006 BWV: Sept 2007 BWV & AKV
Dec 2009 AKV & BWV: Sept 2011 VCG and the Disneyland Half Marathon: Jan 2013 OKW and AKV New years at Disney. Jan. 2015 AKV/ Cabana Bay?
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Old 09-14-2012, 08:28 PM   #235
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Happy Friday Warriors!!

Not much to report on from sunny warm NE Florida.

Kate - Great work on your 10K. You are the Bomb!!

John - You continue to amaze. Your walking pace is faster than my running!! Envious I am..........

Johde - Keep crankin' out the miles! Your progress is awesome.!

AFM - not much to report. the last few weeks has been really hectic and disorganized, but hopefully things are settling out.....

I have made a big "change up" and went out and bought a pair of "minimalist" running shoes. Been working on transitioning to those for the last few days. I've done about 20 miles in the last few days on them and the change is ......... interesting.
1. Using different muscles for running, so it's quite tiring. Farthest distance so far is 5.6 miles.
2. Going down hills (ok, Northeast Florida. We have bridges, but we can pretend) is difficult. Have to really be forward on the tippy-toes.
3. Quite a bit of "Gluticular Pain", but it seems to be easing over time.

On the plus side they are QUITE a bit lighter. Hopefully they will work out in time. I'm committed to using them in the ToT in 2 weeks.

On another plus side, I'm FINALLY getting the new bike fitted on Monday. Couldn't do it previously due to time constraints. One shop up north wanted THREE HUNDRED AND FIFTY FREAKIN' DOLLARS, but, fortunately I found another with a really good rep for a third that.

Hopefully in a week I'll be zinging along well over 20 mph!!!

Stay safe ya'll!!!
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Old 09-15-2012, 09:25 AM   #236
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Jim good luck with the minimalist shoes. Just remember to take it slow and easy in the beginning. A friend of mine uses them as a training aid. He's battled shin splints and does some minimalist training to work on running forefoot instead of heal strike. He'll run a mile in his Vibrams before switching to his regular running shoes for 3 more miles. It took him quite a while to make the switch. So I'd play the TOT by ear as far as shoes go.

ASM - I got out for my 13 mile yesterday. The weather started out cool but warmed up quickly. It was 55 when I started and 75 when I finished. Then a front came through right after lunch and droped it back down to 60 again. The knee did pretty well but I've developed some hip pain on the other side. So I'm going to take it easy for a few days and see if I can finally get totally healed up. I only have one more long run in 2-3 weeks before the half marathon.
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Dec 2002 OKW; Dec 2003 OKW; Sept 2004 BWV&OKW; Dec 2005 OKW Sept 2006 BWV: Sept 2007 BWV & AKV
Dec 2009 AKV & BWV: Sept 2011 VCG and the Disneyland Half Marathon: Jan 2013 OKW and AKV New years at Disney. Jan. 2015 AKV/ Cabana Bay?
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Old 09-15-2012, 01:23 PM   #237
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Checking in!
Great job Kate! Your "ok" finish would be awesome for me! Glad you're feeling good.
Jeremy - You are getting fast! Go you! Sorry you're under the weather.
John - Aren't you sweet? THank you! And you are totally amazing.
Jim - Good luck with the new shoes. I bought a pair of Brooks Pure Cadence and haven't fallen in love. I use them for one short run per week. They're fine but I love the new Saucony Hurricanes that I bought!

My update: The weather is much cooler and I'm seeing a big improvement in my running. As John alluded to, I ran a 8:52 Magic Mile last weekend. I'm still in shock! Jeff Galloway has increased my run/walk ratio due to the improvement (I'm wondering if the cooler weather didn't also play a factor in his though process). Today I walked 3.5 miles (walk 2 min/ran 10 sec) at 14:18 pace. I want to make sure my 1/2 marathon part of the Goofy isn't at risk for the time limit!!!! Tomorrow is 14 miles of run/walk. Weather looks to be pretty ideal so I'll be up early. Then I get to cook Rosh Hashanah dinner for 8 people....
Tower of Terror is 2 weeks from tonight and then my local half marathon the following weekend. With Galloway's permission, I'd like to go for my 2:30 half for that race. Magic Mile predicts closer to a 2:20 but I just want a PR!

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Old 09-15-2012, 01:54 PM   #238
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Amanda-2:30 would be wonderful and will not be a problem. You are doing great.

Jeremy-maybe overcompensating caused the hip pain. Sounds good that the 13 went fairly well.

Jim-hope the sizing goes well and you fly on the bike.
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Old 09-16-2012, 06:46 PM   #239
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Amanda - I agree with John assuming you take it easy at the TOT 10 miler, going for a PR the next weekend shouldn't overly affect your goofy training.

Right now, I'm trying to decide what I'm going to do tomorow morning. Right now, the hip and knee feel fine but I'm also just sitting in front of the computer. Both of them bothered my slightly at church this morning. Standing but not walking around was hard on them. Right now, I'm thinking about taking more time off to hopefully finish healing, or going for a walk without running.
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Dec 2002 OKW; Dec 2003 OKW; Sept 2004 BWV&OKW; Dec 2005 OKW Sept 2006 BWV: Sept 2007 BWV & AKV
Dec 2009 AKV & BWV: Sept 2011 VCG and the Disneyland Half Marathon: Jan 2013 OKW and AKV New years at Disney. Jan. 2015 AKV/ Cabana Bay?
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Old 09-16-2012, 09:01 PM   #240
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Thanks John and Jeremy!
Hope the hip feels better Jeremy.

I did 3.6 mile walk Saturday and 14 mile run today. I definitely felt yesterday's mileage today but still had a good run. 13:12 pace for 14 miles. The weather was perfect which always helps.
Last long run before ToT!
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Poly 01/2008; SSR 05/2009; CR 12/2009; YC 04/2010; BCV 08/2010; Poly CL 01/2011; BLT 08/2011; Swan 10/2011; GF CL 01/2012; Vero Beach 04/2012; Cabins 06/2012; WBC 08/2012; BCV 09/2012; Poly 1/2013; HGV 02/2013; WL, Kidani, SSR, Boardwalk in 2013; BLT 2014

Half-marathon PTR BCV Trip Report Half Marathon Trip Report Aug 2011 PTR
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Multi-Trip 2012 PTR Running and Europe, 2014-15
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August 2013 PTR Aug 2013 TR
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