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Old 09-16-2012, 08:50 PM   #241
John VN
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Jeremy-you have my OK to slack-off tomorrow. I have found many times that doing absolutely NOTHING has often made me faster in the grand scheme of things.

Amanda-good for you with today's 14 miler. Two weeks from now and we're done!

Jim-have you landed from your bike test flight?
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Old 09-16-2012, 09:32 PM   #242
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Hey kids!

6 miles in the new shoes today + a 1+15 leisurely bike ride with my Lovely Luscious Bride today. That's about it.

Nice work this weekend Amanda. . Run + bike fitting tomorrow, maybe some weights tomorrow evening.

Cold front this week. HOPEFULLY some cooler weather soon.

Y'all stay safe and remember to have fun!

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Old 09-17-2012, 11:24 AM   #243
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I did end up taking today off. I only run 3 days a week so I hate to miss one. I took last Wednesday off with this so this will be 2 weeks in a run of 2 day weeks. But I know, at the point, the most important thing is to finish getting healthy. I just feel like I "should" be in peak training, not taking days off.
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Old 09-18-2012, 01:39 AM   #244
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Amanda- so excited to see your magic mile at 8:52! That's fantastic guess you can safely say the plan is working! Great job getting the 14 miles done too! TOT will be fab!

Jeremy- hope you're starting to feel better. It's definitely ok to take time out. I'm sure most of us get fidgety having days off, but you'll run better well and you've done the distances to show you can do it- keep the confidence from those great runs.

Jim- how are the minimalist shoes? Hope you're treading carefully! New shoes and hopefully a magically well fitted bike soon, things are looking great is it cooling off at all?

John- as always I just can't take in your walking paces, so fast it's unbelievable! I think with that super high humidity it was almost a swim though!

Me- supposed to be outside running now but the weather's awful so I'll go after work. Apparently we are in autumn.... NOW! windy and rainy. In the middle of looking for new training plans and surprised by how different the suggested paces are. So my easy runs should be around 11:20mpm, race pace 8:00 (which I can't currently sustain) and speedwork 7:50 (I'd usually run 7:15ish). I generally run at between 8:15-8:45 for all runs bar speed so this would a huge change for me! Any thoughts?
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Old 09-18-2012, 01:14 PM   #245
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Happy Tuesday to all.......

A fun, rain filled day at work today. Had a roaring line of storms come through about 2 hours ago. Telephone/power pole right outside got whacked by lightning and all of our phone/tv/computer lines are down, which means.................NO PAPERWORK!!! :-D !!!!! (posting this from my 3G iPad)

Not much else here. Got the bike fitted yesterday. Hopefully I'll get to ride tomorrow, weather depending.

The jury is still out on the new shoes. Still have to decide if the heat is still the big factor, or the shoes are playing a part in my tired as he!! Runs. I'm betting it's mostly the heat. I never do well running in the summer and it's still plenty hot here (highs still in low 90's most days). I did 6 miles on them Sunday, rested yesterday. The previously mentioned "gluticular" pain has gone away, and the hamstring tightness is lessening, so maybe the big parts are getting used to them. Here's hoping........

Looks like the fall season is upon most of us. Hopefully it's not too far off for the REST of us. Time for the fun part of the year to start! I've got the ToT, the W&D 1/2 and Disney Marathon weekend on the schedule. Probably (almost certainly) going to do the Space Coast 1/2 with my Lovely Luscious Bride, and maybe a local 1/2 in December. Long range ----> Florida 70.3 is paid for. SUPER long range -----> TRYING to convince myself to register for the 2013 Florida Ironman (full. eeeeek!). Lots of self-doubt on that one. I'm being urged/cajoled/berated/threatened/blackmailed on multiple fronts, but the 2012 is not for about 6 weeks, so I have a little time to test drive the body a bit to see what may happen.

Anywhoooooo, I have blathered on way too much. Y'all are simply awesome! I am continually inspired to see new goals set, reached and exceeded by our little group of Warriors!! Rock On!

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Old 09-18-2012, 01:34 PM   #246
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Jim-70.3 for me next March, Gator Half Ironman. Want to go for the Fl. IM for our first?
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Old 09-19-2012, 05:56 AM   #247
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Good Morning Warriors,

I didn't realize it's been so long since I checked in. 10 days ago I did a "Color me Rad" 5K got color blasted 5 times on the course- what fun (if you don't mind the mess.) Ran it for fun with 2 DD's and 2 nieces (first race for nieces and they both want to do another 5K.) Last weeks runs were short (no time- how does that happen?) anyway I'm back on track this week with 3 runs scheduled (and the time blocked out for them) and my 3 Cross Fit classes.

Runs have been good and I hope all of yours have been too!
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Old 09-20-2012, 03:53 PM   #248
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It's a rainy Florida afternoon. What. A. Surprise...........

I took the new bike for it's first test flight yesterday. It is really................ different from my old one. Very "twitchy" Handles COMPLETELY differently. It's going to take a bit of getting used to. I just went on a short 13 mile ride around (& around & around) a local neighborhood. Was not going to get all crazy the first time out. Most of the difference is in the weight, I think. My other bike is aluminum framed with carbon forks and this one is all carbon (Yay!!). I find that I have to be kinda' careful when doing things rapidly than on my old one. I have to be REALLY careful when standing up in the pedals, when on my old one I could stand up and stomp away without giving it a second thought.

But it's also a LOT faster. Went from a Lincoln Town Car to a Mustang overnight. Pulled 19.6 mph without real exertion. Once I get some conditioning back, I hopefully will maintain some good speed for a good distance. Like maybe 112 miles.................................:c onfused3

Did 5 hot miles on the new shoes after the ride yesterday and 7 today before the rain.

Guess that's it for now. My disorganized, haphazard solo training marches on. Maybe the gym tonight if my Lovely Luscious Bride drags me there....

Rock on Warriors!
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Old 09-20-2012, 08:42 PM   #249
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Pam-CmR-5K sounds pretty cool.

Kate-way beyond my comfort level but good luck. You can do it.

Jeremy-a day off when not expecting it can be very beneficial.

Jim-just make sure to twist before coming to a full stop. Just takes a little time to get used to it. Are you able to get out on any good club rides?

I have to start doing longer rides by myself. Got out today for 70 miles with only 20 on my own. Just waiting for cooler weather.
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Old 09-22-2012, 08:42 AM   #250
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Jeremy - Are you feeling better?
Kate - You're too fast for me to know what's best! I do my long run 2 min/mile slower than anticipated race pace. I do half mile repeats about 30 sec/mile faster than anticipated race pace. Then I do one run per week with hills.
Jim - Exciting about the new bike - even if it takes some practice to get used to it! Nothing like new gear to get you psyched up. Could you try to stir up some cooler weather for ToT?
John - 70 miles just sounds like a lot to me! Go you! And BE CAREFUL!

Today was only 3 miles with a Magic Mile. Improved a few seconds to 8:48. My pacing was a disaster (1:57 for the first lap and then big slow down). Still happy that I'm improving. I feel great about my training! Planning to take ToT at training pace and enjoy the experience. Despite being a slower runner I find it hard to intentionally go slow during a race! The following weekend is my half marathon. Both McMillan and Galloway are predicting that my best case time is around 2:22 - which would be a 14+ minute PR. I'm not looking to go that fast but I'd love 2:30. Hopefully if I run ToT properly, I'll have the juice to rock the Half.
If anyone listens to The ExtraMile Podcast, I'm on Episode 103!

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Old 09-22-2012, 05:31 PM   #251
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Hi all

Kate - Those paces do seem a bit all over the place. I know Galloway is about as conservative as they come when he comes to long run pace and he recommends 2 min. slower than race place + a heat adjustment. If you're comfortable running 8:15 or so, 8:00 in a half marathon shouldn't be out of the question. I know in a good race, I seem to go faster than I ever do in training, except for speedwork.

Jim - I wouldn't be surprised if it's the heat. Especially if it's just a slow feeling. I agree we're starting to get into my fastest part of the year. Although you woulnd't know it right now. Hope you get used to your new boke quickly.

Pam - Glad you had fun in your Color me Rad race. I've thought about doing some sort of a "fun race" but I haven't done it yet.

Amanda - Nice job on improving your MM. I know I've had trouble at time with pacing those.

I ended up getting out Wednesday and Friday for 4 miles. Wednesday was easy and 3 miles on Friday was on the slow end of half marathon pace. I'm still not 100% but I am improving. My hip feels much better. My knee is improving, and I'm continuing to get better from the sinus problem/cold I've had.
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Old 09-22-2012, 06:28 PM   #252
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Jeremy-glad to read you are on the mend. Please take it slow.

Amanda-every second faster is a great accomplishment.

I biked to the County Pool yesterday and started doing laps. 2,100yds. later and still feeling good I decided to stop.

Today I met with the guys this AM for another 55 mile bike ride. Lots of fun except for some idiot who had to pass us doing 55mph and only 1 1/2 feet away. There was even another lane to move over and into.

Tomorrow AM a short walk then 35 miles on the bike.

Me thinks my ToT taper is not really a taper.

Less than a week to go.
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Old 09-23-2012, 02:44 AM   #253
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John- your taper is definitely not a taper! I love that you just decided to stop too, wasn't that you were tired! I don't understand why cars make life so difficult for cyclists though. I'm sure it got the adrenaline going

Pam- time really does fly doesn't it! Glad you enjoyed colour me rad! Do you have a finishing photo? I'd love to see how you guys finished! Seriously three cross fit classes?!?! I don't know how you do it!!!!

Amanda- wahoo for another few seconds off your magic mile! This plan really seems to be working.

Jeremy- glad you're feeling better and the trainers are back on. Really hope your hip and knees continue to improve too, rubbish when things hurt.

Jim- the new bike sounds very exciting, a bit like riding an unbroken horse though! I'm amazed it makes so much difference to your speed, that is amazing. My hubby's just started to cycle again and swears it's his mountain bike that's holding him up- maybe he's right! Going to keep watching your progress with the minimalist shoes; I'm very curious about them.

Me- thanks for your help on pacing. I'm still rubbish at sticking to planned paces anyway, but I'm going to go with your recommended 2mpm slower long runs. So far this week I've had all 'comfortable runs' so it's been quite refreshing! We have a 5km around our local zoo on Saturday so looking forward to that!
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Old 09-23-2012, 01:29 PM   #254
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Good Sunday Warriors!

Fall has yet to "fall" on NE Florida. It WAS just a BIT cool at 4-5 a.m. This morning, but as soon as the Sun peeked over the horizon, back to the upper 80's w/ high humidity..

Did about 29 miles on the new bike today ( or as I like to put it: Over a QUARTER of a FULL Ironman ride........ :-p ). I was over 19 mph, which I was happy with considering my bike conditioning is pretty Bleh right now. Just going to keep adding a few miles each time while trying to maintain the pace, then work on pace a little ways out from now.......

I think I DO need to find a new helmet. It took me forever to find one recently that fit my fat head, but I sweat like the proverbial pig with it. Going to try some extra pads up front to get some air channels open first, and hopefully that works.

You guys are all doing simply amazing.

John - in reference to your bike club question -- yes, there is a local group, but it seems to be dominated by a lot of real hard core guys that delight in dropping people right off the get go. Not much fun. But YOU, my friend are really cranking out the effort. I am very impressed and humbled.

Jeremy- Glad you are healing. Just be careful......

Katie-- Good luck on the pacing! I personally suck at it. I'm much too impatient to slow down like Mr. Galloway recommends. I try, but my pace seems to creep up over the miles.

Amanda -- great work on the magic mile. I'd wager it would be a few seconds faster if your pace was more even over the entire distance......

Edited to add: ran 5 miles this afternoon. Note to Jim: the new shoes are NOT suitable for trail running. No real problems, but that is because I ran with my eyes glued to the ground 3 feet in front the whole time. Landing on roots, potholes, etc. could be a real issue due to the lack of significant padding ......
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Last edited by JimB.; 09-23-2012 at 04:38 PM.
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Old 09-23-2012, 02:29 PM   #255
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Kate-I'm a "go with the flow" kind of pacing person so no help from me but it is vital to keep things comfortable. Don't want injuries or extended recovery from too hard/too fast.

Jim-nice ride and things will only improve. Keep that baby clean.

Sorry about the club riders but some groups are like that. I got in 56 miles yesterday, out this morning at 3:45AM with temperature at 80F and humidity at 90% for a 4.31 mile walk then a ride with a friend for 36 miles.

Really like to meet you all this weekend so Kathy just bought me a DAY GLOW ORANGE tech shirt and I'm thinking about wearing it to the WISH meeting Saturday evening so I stick out like a sore thumb. You-all going to be there?
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