Yah baby! I nearly beat my 10k PB on this tempo. Heading to Vermont tomorrow for a week of fun with the family and running on HILLS.Flying Friday
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mcshame
- Sylvia Ruegger
- Posts: 8480
- Joined: Fri Oct 13, 2006 12:05 pm
- Location: St-Lazare, Quebec
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Flying Friday
Holy smoke Batman. 18k @ 4:31 10k tempo @ 4:21 Yah baby! I nearly beat my 10k PB on this tempo. Heading to Vermont tomorrow for a week of fun with the family and running on HILLS.
Yah baby! I nearly beat my 10k PB on this tempo. Heading to Vermont tomorrow for a week of fun with the family and running on HILLS.
Last edited by mcshame on Fri Aug 13, 2010 6:25 am, edited 2 times in total.
Re: Flying Friday
mcshame wrote:Holly smoke Batman. 18k @ 4:31 10k tempo @ 4:21
Friggin' crazy, dude !!!! 
Makes my 12K Progressive Tempo Run this morning so paltry 
Another vacation? Didn't you just come back from a week of fun?
Safe travels, Laura, and to everyone else travelling today / this weekend, to their respective destinations, whether for races and/or for pleasure ...
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
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mcshame
- Sylvia Ruegger
- Posts: 8480
- Joined: Fri Oct 13, 2006 12:05 pm
- Location: St-Lazare, Quebec
- Contact:
Re: Flying Friday
HCmD wrote:Another vacation? Didn't you just come back from a week of fun?
I took 2 day with my weekend last week for a dress fitting (daughter) in TO and 2 days of Canada Wonderland. It was nice, but with 2 days driving, it was short. 1 full week in Stowe will be a true vacation
Last edited by mcshame on Fri Aug 13, 2010 6:27 am, edited 1 time in total.
Re: Flying Friday
Soccer tonight.....I think we even have some subs.
Nicholas
Events in 2018
Walking, Yoga, Soccer scrimmages and whatever else I can do
Hip replacement on September 10....now doing a variation of the None to Run plan
Events in 2018
Walking, Yoga, Soccer scrimmages and whatever else I can do
Hip replacement on September 10....now doing a variation of the None to Run plan
Re: Flying Friday
7.5k recovery run this morning. Beautiful day out there- nice and cool. Was great to get back from a run not completely drenched in sweat.
Keep on rolling, just a mile to go. Keep on rolling my old buddy, you're moving much too slow.
Re: Flying Friday
another light, easy 4K. Cooler, but still pretty humid out there! I work 1 - 9:30 tonight... I'm tired already.
The rumours are true......
2013:
Thanksgiving Day 5k: 27:26
Coming up:
ORW Half Marathon
NYC Marathon 2014
2013:
Thanksgiving Day 5k: 27:26
Coming up:
ORW Half Marathon
NYC Marathon 2014
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orleansrunner1962
- Jerome Drayton
- Posts: 7583
- Joined: Tue Oct 07, 2008 8:12 pm
- Location: Orleans, ON
Re: Flying Friday
24 km done this a.m. at 5:42 avg pace -- nice run commute to work.... great morning..... 
2014:
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica
Re: Flying Friday
"Maybe I will be my own inspiration." - UltraMonk (Laura)
"Everywhere is walking distance if you have enough time." - Steven Wright
"Everywhere is walking distance if you have enough time." - Steven Wright
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Miss*Smiles
- Lynn Williams
- Posts: 15482
- Joined: Thu Jul 24, 2008 6:11 pm
- Location: London
Re: Flying Friday
WOW!!!! GREAT JOB LA!!!
Today is a rest day - maybe a long walk by the canal tonight but nothing planned and set in stone. Enjoy your friday friends, and safe travels and good luck to those who need it!
Today is a rest day - maybe a long walk by the canal tonight but nothing planned and set in stone. Enjoy your friday friends, and safe travels and good luck to those who need it!
When your legs get tired, run with your heart.
Overcome the notion that you must be regular. It robs you of your chance to be extraordinary.
Overcome the notion that you must be regular. It robs you of your chance to be extraordinary.
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QuickChick
- Lynn Williams
- Posts: 13274
- Joined: Tue Jul 26, 2005 10:52 pm
- Location: Whitby ON
Re: Flying Friday
Awesome job Lorne and La! Lorne, seriously you should leave the garmin at home for that 20K race, or at least just use it as a watch. That has got to be pretty close to your pace for that distance, maybe even faster!
I'm heading out shortly for a run with 2 x 10 minutes hard. I don't usually do these in the morning. Yeah it's not that early, but I run way better in the afternoon/evening. We'll see!
I'm heading out shortly for a run with 2 x 10 minutes hard. I don't usually do these in the morning. Yeah it's not that early, but I run way better in the afternoon/evening. We'll see!
"Don’t let negativity rent space in your brain for free. That is how you become a badass…by excavating her from inside you. You don’t have to become someone else. You need to identify the effing awesome parts of you that are your tools to work with, and maximize those." -Lauren Fleshman
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AirForceRunner
- Bill Crothers
- Posts: 1776
- Joined: Fri Jun 13, 2008 6:44 am
- Location: Buried under the snow!!
- Contact:
Re: Flying Friday
mcshame wrote:Holy smoke Batman. 18k @ 4:31 10k tempo @ 4:21
Wow dude!!! You keep laying down runs like this, we'll have to change your user name to Lornie-T.
(god I hope Robbie doesn't read this....it'll go straight to his head)
http://www.itsmyrun.com/?display=myrace ... orceRunner
2011 Wishlist
Sulphur Springs 50 miler
Dirty Girls 12 hr night run
Haliburton 100 miler (gulp!)
"Try the meditation of the trail, just walk along looking at the trail at your feet and don't look about and just fall into a trance as the ground zips by..."
-Jack Kerouac
"I am no longer a runner, I am now a father who runs. I will let the running come to me and I will make the most of every km I am fortunate enough to receive."
-Smack
2011 Wishlist
Sulphur Springs 50 miler
Dirty Girls 12 hr night run
Haliburton 100 miler (gulp!)
"Try the meditation of the trail, just walk along looking at the trail at your feet and don't look about and just fall into a trance as the ground zips by..."
-Jack Kerouac
"I am no longer a runner, I am now a father who runs. I will let the running come to me and I will make the most of every km I am fortunate enough to receive."
-Smack
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starflower
- Tom Longboat
- Posts: 458
- Joined: Thu Aug 27, 2009 8:56 pm
- Location: Ottawa
Re: Flying Friday
Great job, La! That's an awesome improvement!
Just got back from a 20k LSD, with a chunk of it on the route for the 9 Run Run Half in October.
I'll be thinking of you at work this afternoon, Terri - I'm working 1-9.
Just got back from a 20k LSD, with a chunk of it on the route for the 9 Run Run Half in October.
I'll be thinking of you at work this afternoon, Terri - I'm working 1-9.
Rebecca
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VeloCarrie
- Abby Hoffman
- Posts: 9117
- Joined: Wed Jul 09, 2008 12:15 pm
- Location: Ottawa!
Re: Flying Friday
Haven't updated in awhile - I'm deep in the bush of Northern Ontario. Great 3G reception however, even if the maternal parental unit curses at her 'dial-up' (whatever that is - LOL).
Been doing about 6K trail runs on logging roads everyday. The dogs are LOVING IT. I made a promise to my RMT to REST the hip with short runs this week. It is slowly getting better and the shorter runs this week are making me feel a bit more confident that the end is near to this hip injury.
I haven't run into any bear or wolf tracks or sightings since I have been back on the trails (unlike last time I was here), but a lot of deer looking at me curiously and moose tracks have followed me on some out-and-back trails. One moose track was on top of mine on the way back and it was huge. I haven't noticed any pain while running and I haven't lost any fitness that I can feel. The dogs, however . . . .
Been doing about 6K trail runs on logging roads everyday. The dogs are LOVING IT. I made a promise to my RMT to REST the hip with short runs this week. It is slowly getting better and the shorter runs this week are making me feel a bit more confident that the end is near to this hip injury.
I haven't run into any bear or wolf tracks or sightings since I have been back on the trails (unlike last time I was here), but a lot of deer looking at me curiously and moose tracks have followed me on some out-and-back trails. One moose track was on top of mine on the way back and it was huge.
I haven't noticed any pain while running and I haven't lost any fitness that I can feel. The dogs, however . . . . Running is cheaper than therapy and I need a lot of therapy.
I solemnly swear that I'm up to no good. ~Harry Potter
Get off the friggin' assfalt and run dirt. ~Strider
What doesn't kill me will only make me stronger.
I solemnly swear that I'm up to no good. ~Harry Potter
Get off the friggin' assfalt and run dirt. ~Strider
What doesn't kill me will only make me stronger.
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chunkymonkeymelonhed
- Lynn Williams
- Posts: 17817
- Joined: Thu Jul 10, 2008 9:13 pm
- Location: B.C.
Re: Flying Friday
Rest day today.
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
Re: Flying Friday
Trail Child wrote:One moose track was on top of mine on the way back and it was huge.
Is it rutting season?
Nicholas
Events in 2018
Walking, Yoga, Soccer scrimmages and whatever else I can do
Hip replacement on September 10....now doing a variation of the None to Run plan
Events in 2018
Walking, Yoga, Soccer scrimmages and whatever else I can do
Hip replacement on September 10....now doing a variation of the None to Run plan
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VeloCarrie
- Abby Hoffman
- Posts: 9117
- Joined: Wed Jul 09, 2008 12:15 pm
- Location: Ottawa!
Re: Flying Friday
Nick wrote:Trail Child wrote:One moose track was on top of mine on the way back and it was huge.
Is it rutting season?
I'm really hoping it's not because I can guarantee I can't outrun the damn thing.
Running is cheaper than therapy and I need a lot of therapy.
I solemnly swear that I'm up to no good. ~Harry Potter
Get off the friggin' assfalt and run dirt. ~Strider
What doesn't kill me will only make me stronger.
I solemnly swear that I'm up to no good. ~Harry Potter
Get off the friggin' assfalt and run dirt. ~Strider
What doesn't kill me will only make me stronger.
-
mcshame
- Sylvia Ruegger
- Posts: 8480
- Joined: Fri Oct 13, 2006 12:05 pm
- Location: St-Lazare, Quebec
- Contact:
Re: Flying Friday
QuickChick wrote: Lorne, seriously you should leave the garmin at home for that 20K race, or at least just use it as a watch.
20k race is out. I can't possibly get all the kids up and stuff out of the house by 4:30 AM on Saturday. It's too bad, I'll have to find something else, I got 2 10k races planed in the sched, I could try to fit a 21k in but I don't know...
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QuickChick
- Lynn Williams
- Posts: 13274
- Joined: Tue Jul 26, 2005 10:52 pm
- Location: Whitby ON
Re: Flying Friday
That's too bad Lorne... I hope you can find something.
My run was OK- I definitely do run better in the evening, and I missed my running buddy Runningwild who is much more motivating than my iPod! My first 10:00 stretch was at a 4:19 pace, and my second was at a 4:24 pace. Ah well, it's done. 11K in total.
My run was OK- I definitely do run better in the evening, and I missed my running buddy Runningwild who is much more motivating than my iPod! My first 10:00 stretch was at a 4:19 pace, and my second was at a 4:24 pace. Ah well, it's done. 11K in total.
"Don’t let negativity rent space in your brain for free. That is how you become a badass…by excavating her from inside you. You don’t have to become someone else. You need to identify the effing awesome parts of you that are your tools to work with, and maximize those." -Lauren Fleshman
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turd ferguson
- Ben Johnson
- Posts: 28512
- Joined: Tue Nov 29, 2005 12:11 am
- Location: It's a funny name
- Contact:
Re: Flying Friday
Something speedy at lunch. Or perhaps on the treadmill if I can't get the motivation to outside in the rain.
Off to the Shuswap sunday for a week!
Off to the Shuswap sunday for a week!
Re: Flying Friday
First bike commute to work this morning and home again tonight. Loved it in the woods and not too may people on the trails until I got to the Ottawa side. Somewhere around 24km... I think. Will measure with Garmin on the way home tonight. It took me longer by car yesterday...
Have a great day everyone!
Have a great day everyone!
Re: Flying Friday
mjkg wrote:First bike commute to work this morning and home again tonight. Loved it in the woods and not too may people on the trails until I got to the Ottawa side. Somewhere around 24km... I think. Will measure with Garmin on the way home tonight. It took me longer by car yesterday...
Have a great day everyone!
Ah, so you're back! How did you end up settling on QC over ON as a place to live?
"Maybe I will be my own inspiration." - UltraMonk (Laura)
"Everywhere is walking distance if you have enough time." - Steven Wright
"Everywhere is walking distance if you have enough time." - Steven Wright
Re: Flying Friday
2000m swim done this morning, felt fantastic and I could have kept going.
Looking forward to a relaxing evening tonight! Happy Friday maniacs.
Looking forward to a relaxing evening tonight! Happy Friday maniacs.
Jocelyn
I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise...it's a consistent reward for victory!
- Sasha Azevedo
I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise...it's a consistent reward for victory!
- Sasha Azevedo
Re: Flying Friday
La wrote:mjkg wrote:First bike commute to work this morning and home again tonight. Loved it in the woods and not too may people on the trails until I got to the Ottawa side. Somewhere around 24km... I think. Will measure with Garmin on the way home tonight. It took me longer by car yesterday...
Have a great day everyone!
Ah, so you're back! How did you end up settling on QC over ON as a place to live?
We weighed a lot of factors (income taxes, commute, electricity prices, beer prices, locations of boulangeries
) but I think the deciding factor was we could get more house for a lot less than in Ottawa. We have been in our house for two days now and we are so pleased with our decision.-
ultraslacker
- Site Admin
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- Joined: Tue Jul 26, 2005 5:33 pm
- Location: paradise
- Contact:
Re: Flying Friday
10 miles done at lsd pace. Lovely morning for a run, though it was starting to feel hot towards the end.
"You're an ultrarunner, normal rules don't apply to you." (Doonst)
First say to yourself what you would be; and then do what you have to do. ~Epictetus
First say to yourself what you would be; and then do what you have to do. ~Epictetus
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