posted Sep-12-2007 08:27 PM               

Wednesday - 12 total with miles 5 thru 10 at 6:52 pace, and strides last mile. Perfect morning for running--cool and cloudy with just a hint of a breeze.

[This message has been edited by Jim24315 (edited Sep-12-2007).]

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posted Sep-12-2007 08:36 PM            

Funny about the Beach Boys as I am a huge fan of their sound and the memories from those days are just exquisite for me. I just put "Do It Again" on a CD I sent to a bunch of friends.

Pro, I saw your post and steadfastly refuse to praise you for it. Worried you are going to get a big head. (Nice work though.) Spareribs

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posted Sep-12-2007 08:53 PM               

quote:

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Originally posted by Spareribs:
Sans Souci will occasionally post a youtube link. She mentioned on September 1 something like "happy September" and put in a link. I clicked on it and it was Earth Wind and Fire doing "September" and it was the most sensational video I ever saw. That was a song I have always known, but until I saw the video I felt like I hadn't really known the song.

Funny about the Beach Boys as I am a huge fan of their sound and the memories from those days are just exquisite for me. I just put "Do It Again" on a CD I sent to a bunch of friends.

Pro, I saw your post and steadfastly refuse to praise you for it. Worried you are going to get a big head. (Nice work though.) Spareribs

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posted Sep-12-2007 08:55 PM               

ribs, i just wanted to add. it felt so easy today. like one of those posts i read from others, and say, rubbish.

craig

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posted Sep-13-2007 07:14 AM            

Old guy morning and we managed 5 under 10:00 miles. I told them what Ribs said on one of his rants and asked that they write the challenge in their shoes. Not that he notices much anymore.

They were discussing STRATCOM (DH, you can explain.) and I heard a bumper sticker statement for the chiselers here. "Don't confuse intellectual honesty with rigidity." I really only heard the word "rigidity", got a little paranoid, and then pretended to be interested in the discussion.

Black toe nails?.....Shoes too short or foot sliding forward?

May you all have good, long sleeved runs today.

[This message has been edited by euphoric (edited Sep-13-2007).]

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posted Sep-13-2007 08:28 AM            

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posted Sep-13-2007 11:14 AM            

Thursday

AM 18 @ around 7:10, 50F, HR 104-105

7:10 at 59 is the new 6:10 at 32

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posted Sep-13-2007 12:13 PM               

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posted Sep-13-2007 12:46 PM            

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posted Sep-13-2007 12:58 PM               

5k pace is 6, 10k pace about 6:15 (both optimistic).

17 WU (149)
repeat (HR) interval (HR)
6:06 (176) 4:03 (133)
6:07 (176) 4:01 (136)
6:09 (178) 4:17 (136)
6:03 (180) 4:13 (139)
6:20 (178) 4:26 (134) Fell off here, it was the "extra" one.
14 CD (152)

Whoever said I was just nervous was correct. Pretty happy with the result. And I had to do it sans socks (forgot them). Easy day tomorrow.

-CRaig

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posted Sep-13-2007 04:49 PM               

3 miles @ recovery. A mile into it I got something in my eye I couldn't get out 'til I got home and in front of a mirror.

That, inhaling bugs and drivers with cell phones all qualify as pains...

Nice run Fred, wow!

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posted Sep-13-2007 04:57 PM               

Thursday - 66 Degrees, sunny & breezy

10.04 miles - 1:18:21 - (7:48)
HR - 134 / 149

8:16, 7:55, 8:04, 7:48, 7:45,
7:49, 7:51, 7:48, 7:27, 7:21, :13

This was another nice workout that I wanted to be just shy of marathon pace and I finished pushing the last two miles to below marathon pace with ease...(the ninth mile has a real good hill too).

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posted Sep-13-2007 06:11 PM            

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posted Sep-13-2007 10:39 PM               

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posted Sep-14-2007 07:07 AM            

quote:

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Originally posted by Jim24315:
First day off since June 29, which I think is longest I've ever gone without one. Got stuck at work, without stopping for lunch, so I was starved when I got home. Once I tasted that first bight there was no stopping. I wasn't committed to a streak anyway, but have just felt like running everyday.

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Thanks for your reply to the 'on the way to 50' post the other day. I sent you some follow up comments.
PJ

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posted Sep-14-2007 09:06 AM            

4:00
3:37
3:39
3:52
3:45
3:41

To whom it may concern:
1/4 mile recovery after each.
My heart was beating. Really fast.
I know there is more than 20 seconds difference.
@ 10K pace they only had to be 4:30.

gg, go buy the shoes. You're worth it. Doesn't "axiom" mean a statement that is accepted as true without need for proof? You need them. No proof required.

Error yesterday. I ran 6 miles not 5 miles as posted. 1 mile to meet the group, 4 with them, I mile home.

I want a blood transfusion from Fred.

Nice runs all.

Jim, I also enjoyed your words of wisdom.

[This message has been edited by euphoric (edited Sep-14-2007).]

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posted Sep-14-2007 10:58 AM               

Euphoric,
A good fast workout, which is closer what I'd think you want to do to peak just before a key race, but with fewer reps.
Excecpt for that situation I believe you'd get far more benefit by slowing them down considerably and taking a shorter recovery jog. Better yet do longer ones between 1000-1600 meters and take only a half lap jog. The fact that you could even do the workout you just did shows how far your speed is ahead of your endurance. Think about it, if you average 4:30 per half mile for a 10k race, you just ran one in practice that was 49 seconds faster. I don't think I could run even a single 800 at 49 seconds faster than I could average for a 10k.

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posted Sep-14-2007 11:39 AM            

quote:

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Originally posted by Jim24315:
And thank you too, PJ. I responded to comments a few minutes ago.

Euphoric,
A good fast workout, which is closer what I'd think you want to do to peak just before a key race, but with fewer reps.
Excecpt for that situation I believe you'd get far more benefit by slowing them down considerably and taking a shorter recovery jog. Better yet do longer ones between 1000-1600 meters and take only a half lap jog. The fact that you could even do the workout you just did shows how far your speed is ahead of your endurance. Think about it, if you average 4:30 per half mile for a 10k race, you just ran one in practice that was 49 seconds faster. I don't think I could run even a single 800 at 49 seconds faster than I could average for a 10k.

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I think that she should time trial a mile to see what type of all out speed she has.

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posted Sep-14-2007 11:41 AM            

AM 4 miles very slow, HR 78

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posted Sep-14-2007 12:06 PM            

I recently picked a new primary care doctor. After two visits and exhaustive lab tests, he said I was doing "fairly well" for my age. A little concerned about that comment, I couldn't resist asking him, "Do you think I'll live to be 80?"

He asked, "Do you smoke tobacco, or drink beer or wine?"
"Oh no," I replied. "I'm not doing drugs, either!"

Then he asked, "Do you eat rib-eye steaks and barbecued ribs?"

I said, "No, my former doctor said that all red meat is very unhealthy!"

"Do you spend a lot of time in the sun, like playing golf, sailing, hiking, or bicycling?"

"No, I don't," I said. "I just run a bit."

He asked, "Do you gamble, drive fast cars, or have a lot of sex?"

"No," I said.

He looked at me and said, "Then, why do you even give a sh*t?"

Spareribs

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posted Sep-14-2007 12:30 PM               

quote:

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Originally posted by Spareribs:
3 miles in 38:22, a bit slower than the other day but it was after two hours of PT.

I recently picked a new primary care doctor. After two visits and exhaustive lab tests, he said I was doing "fairly well" for my age. A little concerned about that comment, I couldn't resist asking him, "Do you think I'll live to be 80?"

He asked, "Do you smoke tobacco, or drink beer or wine?"
"Oh no," I replied. "I'm not doing drugs, either!"

Then he asked, "Do you eat rib-eye steaks and barbecued ribs?"

I said, "No, my former doctor said that all red meat is very unhealthy!"

"Do you spend a lot of time in the sun, like playing golf, sailing, hiking, or bicycling?"

"No, I don't," I said. "I just run a bit."

He asked, "Do you gamble, drive fast cars, or have a lot of sex?"

"No," I said.

He looked at me and said, "Then, why do you even give a sh*t?"

Spareribs

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One of best I've read in a while. I'm still laughing

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posted Sep-14-2007 12:49 PM               

quote:

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Originally posted by fredurie:
I think that she should time trial a mile to see what type of all out speed she has.

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good idea

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posted Sep-14-2007 01:20 PM               

Ribs, I will steal that joke. After work we are having an excuse to drink beer party of people who used to work in the disk drive companies. It will come in handy.

And...I am having a Spareribs week. My last two hard days were easy. Todays easy niner was exhausting.

CRaig

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posted Sep-14-2007 01:58 PM            

My easy 15 mile MLR on Tuesday was tough as heck, even at slow pace. I felt out of it most of the day. But my 12 mile MLR with 7 miles at tempo I did yesterday was ... well not easy, but certainly not tough either. And I felt fine all day.

Weird.

Sometimes, in the H&H weather I have, it almost seems easier to run hard and just get it over with.

Bill

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posted Sep-14-2007 02:03 PM               

Friday - Bright & Sunny, 68 degrees and breezy.

6.04 miles Goal - MP + :30
49:15 - (8:09)
HR - 134 / 151
8:20, 8:18, 8:21, 8:13, 8:03, 7:32, :18

I really had to hold back today, I can feel that itch to run fast and sometimes it is hard to control so I went out with a goal of having an average of my marathon pace plus 30 seconds. I went out a bit slow and picked it up a notch each of the last three miles finishing just a tad faster than marathon pace and actually nailed it for my average...very pleased.

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