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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Tue Jun 08, 2004 2:50 pm    Post subject: Reply with quote

Last week was pretty good, running 6 straight days and hitting 28 miles (long of 6 miles). Took a day off, then came back with two 3 milers -- yesterday being pretty quick -- and decided to aim for 8 miles today. Ended up running 73 minutes for a total of 9-9.5 miles. Finished up on the killer hills coming back from Minto that Will knows well (the ones I drove Paul throughout), which thoroughly kicked my butt and forced me to walk a few stretches. Made it through most of the ups, though, and finished up pretty strong, including a mad sprint across the main street at the end to escape a UPS truck itching to peel out from the red light...

Dan
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Micah Ward
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Joined: 08 May 2000
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Location: Hot&humid, GA

PostPosted: Wed Jun 09, 2004 3:41 am    Post subject: Reply with quote

Excellent!!!

I guess the UPS truck forced you to work on the sprint technique?
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Dan
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Location: Salem, OR

PostPosted: Wed Jun 09, 2004 7:19 am    Post subject: Reply with quote

Yeah, he was really gunning for me. Got some nice high knee action... I crossed over with too much speed to make the turn, so I made full use of the banked landscaping like a runaway truck ramp.

Dan
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graeme
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Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada

PostPosted: Fri Jun 11, 2004 5:27 am    Post subject: Reply with quote

just like indoor Wink
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Dan
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Joined: 22 Mar 1999
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Location: Salem, OR

PostPosted: Fri Jun 11, 2004 8:21 am    Post subject: Reply with quote

Definitely. Only, I didn't come close to staying in my lane.

Dan
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Paul
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PostPosted: Fri Jun 11, 2004 4:27 pm    Post subject: Reply with quote

Nice run. Hope you utilized the banked landscape for some bounding drills. Wink Thumbs Up
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Fri Jun 11, 2004 5:47 pm    Post subject: Reply with quote

Nope, only breaking drills.

The bad news is I had one of my patented full body meltdowns on yesterday's aborted run... Took today off and will hopefully bounce back a bit tomorrow.

Dan
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Dan
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Joined: 22 Mar 1999
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Location: Salem, OR

PostPosted: Tue Jun 15, 2004 2:23 pm    Post subject: Reply with quote

Here's how the past week went:

Tues - 9.5 miles
Wed - 3 miles ... pretty tired
Thur - 2 miles ... body falling apart rapidly ... 16+ hours of sleep
Fri - off ... 16+ hours of sleep
Sat - 3 miles ... tired, but feeling a bit better ... very groggy
Sun noon - 4 miles quick ... still groggy, but legs coming back to life
Sun pm - 4 miles on treadmill with surges ... daily double, why not?
Mon - 4 miles moderate
Tues - 3.5 miles with 6 x 200-300m hill ... steep, fast, very taxing

Getting to sleep's been rough the past 3 days. I think those 2-3 days of sleeping two-thirds of the day took their toll on my sleep requirements for the rest of the month.

I'll try getting in a long run tomorrow or Thursday. Just in time for 90+ degree temps. Rolling Eyes

Dan
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Tue Jun 15, 2004 3:08 pm    Post subject: Reply with quote

Forgot to mention... At the end of my warmup before the hills today, I was crusing through the park by my house and something flew up my nose and stung/bit me on the nostril! Felt like the bite of a yellow jacket (which I had a good deal of unwanted experience with last year), but I didn't see what it was before it flew off. Subsided fairly quickly and only feels a bit numb now, so it must not have gotten much of me.

Reminded me a bit of the time I got hit by a baseball while warming up before my first ever college track race... Neutral

Dan
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Dan
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Location: Salem, OR

PostPosted: Wed Jun 16, 2004 8:15 pm    Post subject: Reply with quote

Today's run ended up being not quite as easy as planned. Rolling Eyes I did a couple loops in the park for 3 miles total. Felt pretty good on the first loop, but I was feeling yesterday's hills on the second. Hit the track afterward for some strides and felt surprisingly quick and strong. Did 4 of them at I would guess around 15 seconds (100m), which is about as quick as my legs have moved for the past 2 years. I was aided by a massive tailwind, otherwise I might not have mustered the effort... I then did a set of 200, 150, 125 with a couple guys I know that were out there just getting started on their workout. 32 pace or faster (felt a lot faster, but I doubt it was). I was pretty spent after that. I think tomorrow will end up being light, not the long run I was shooting for. Just as well, seeing as how it'll be the hottest day so far this year.

Dan
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graeme
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Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada

PostPosted: Thu Jun 17, 2004 9:17 am    Post subject: Reply with quote

Nice, you got got some speed work in.... on purpose Smile
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Dan
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Joined: 22 Mar 1999
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Location: Salem, OR

PostPosted: Thu Jun 17, 2004 9:37 am    Post subject: Reply with quote

True dat. Only thing I had to avoid were the steeple barriers in lanes 1-4. No brown projectile barns to watch out for.

I'm pretty sore today, I must admit. It's a good sore, though.

Dan
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Dan
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Location: Salem, OR

PostPosted: Sun Jun 20, 2004 3:11 pm    Post subject: Reply with quote

Tried the 9+ miler again today, but my legs weren't really up to the challenge and the heat (88 at the start, 90 at the end) took its toll. So, I cut out the 4 mile loop around the park in the middle and made it ~5.5 with the mega hill at the end. Did a bit better on the hill than last time, but I still required one walk break (instead of two).

After cooling down for an hour and a half, I was having a small bite to eat, standing in the kitchen, when I get the sharpest pain imaginable in my rib cage -- left side, about 6" below the shoulder blade. Felt like a gun shot... Just when I thought it was subsiding, another blast hits me and next thing I know I'm lying on the counter unable to move... Neutral Lay there for a minute until it was gone, and it felt fine after that. Let's hope it's merely another of my one-time, idiosyncracies...

Dan
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Sun Jun 20, 2004 3:44 pm    Post subject: Reply with quote

Crap, just got hit by another one while sitting down... Sad Damn, that hurts.

Dan
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Micah Ward
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Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA

PostPosted: Mon Jun 21, 2004 2:19 am    Post subject: Reply with quote

What's the problem? Confused

Did you injure something on the run or with weights?
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