mmmmmmmmmmmmmmmmmm banana split one of my ALL TIME FAVS!!!
Hey Jeremy I'll be volunteering at the expo until 6 I believe on Saturday. I'm all up for meeting up just gotta figure out when and where.
Enjoying a rest day and have a 22-24 mile hilly run tomorrow. DH will be running the first 6 with me which will be nice.
Hope everyone's enjoying the holiday weekend!!
Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson
I'm getting excited! Only 17 days now, and things are pretty good... ankle/calf is twitchy but not too bad. We were at a friends' river house this week and I ran some on the small stretch of road that was runnable. Afterwards, I made myself put my legs in the FREEZING cold water. I think that helped the calf to be less twitchy.... instant almost ice bath.
Don't quote me on this, but I think I will shoot for a 4 hour time goal and if I'm able to speed up, then that's bonus. I truly will be happy with anything under 4:15.
I'm getting in on Friday and bunking with Lou and Harriet for Friday night, probably going to the Expo on Saturday (right, Lou?). Maybe we can try to hunt down Pam while we're there.
Well this Friday is beautiful outside, and I had to run errands at lunchtime (got a LOT done though!), and might try to squeeze in a workout this evening. But it might end up being a rest day. Oh well. I can clean the house. Some wild Friday night for me, no?
Hawt and sexy
Cascadias-check
s!caps-on the way
I think I am ready for summer. Any one want an old smelly single bottle fuel belt? It has 3 pockets. It's been through a few thousand miles and has seen better days.
I'm touching your pants.
8.2 miles, 1:05:48, 8:04/mi, AHR 161 (78% MHR)
2@8:41(145), 4@7:21(168), 2.16@8:50(157)
1 - 8:44(146)
2 - 8:38(145)
3 - 7:31(158)
4 - 7:24(169)
5 - 7:20(171)
6 - 7:08(175)
7 - 8:45(160)
8 - 8:53(155)
9 - 1:24(152) [0.16=8:58]
Lou, (aka Mr. predawnrunner), MD, USA | Lou's Brews | lking@pobox.com
Dave
I was amazed at how much leg soreness I had after that little bit of speedwork of my own. Will get back out there again today to take advantage of these great temps.
Working on my tax return. Ugh.
I ran a mile and I liked it, liked it, liked it. dgb2n@yahoo.com
Very nice tempo work, Lou. You were cranking it.
Thanks. I kept telling myself in the 4th mile that this was what the workout was all about.
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Hey, if your old belt holds a water bottle in such a way that it never falls out, I'm interested. Mine fall out sometimes. Fairly irritating. Esp the few times I use it when cycling.
Flat paved fast 5K this morning, went out too fast with a bunch of other people who also went out too fast, so then it was a traditional 5K "try to hold on by the skin of your teeth in hopes of finishing before falling over or quitting"
PS: Nice Lou. I want to think about some stuff like that for myself at some point too.
It's a 5k. It hurt like hell...then I tried to pick it up. The end.
Flat paved fast 5K this morning. I had a PR and won my age group but I'm too modest to tell you guys.
Fixed that for you. Great job, Perry!
5.3 in that "in between" pace that wasn't really pace work and wasn't easy either. Legs were sore. Hoping to get set for about 8 tomorrow morning. Will give me highest mileage in a very long time.
On the road again...
I ran 10 this morning.
I write. I read. I run. One time, I ran a lot on my 50th birthday.
Paul
If you want it, I promise to wash it first.
I'd settle for you agree to show up at a race in PA, *if* we both agree we're going to it, and not just trick me into going up there and not getting to meet anyone cool...
I'm not sure if we're going to the expo Friday when we get in or Saturday -- I generally just do what I'm told
I see PDR has you well trained Lou.
Nice splits btw.
Shows me where I have to be if I ever want to try to BQ.
I think I am on the 7 year taper plan.
Taught spin this morning. First time I have ever had to turn somebody away, as all the bikes were already taken.
Tomorrow will be the 6th class in 8 days.
Took Mutt Mutt to Dog Beach after cycle and let her play in the waves and play tag with other dogs.
Kings vs Ducks hockey game tonight.
Amanda - are you a maniac already or is this your first shot?
I set out to do 16 in a progressive sort of way. For my medium long runs and long runs, I like to go 5 at around 9-9:15, middle miles at around 8:50, finishing 5 at 8:30 or faster. When I started my legs were tired and I didn't know if I'd be able to hold those paces. I was pleasantly surprised:
16.2 miles, 2:21:37, 8:43/mi, AHR 150 (73% MHR)
5@9:09(142), 6@8:48(148), 5.24@8:13(159)