Tempo Monday

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HCcD
Donovan Bailey
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Tempo Monday

Postby HCcD » Mon Oct 04, 2010 6:19 am

Today was originally supposed to been an easy recovery run, but, my legs felt so fresh and ended up running a strong 6K tempo, with the first 5K in 22 minutes ;-) ..

Just found out yesterday that my mum is going on a 15 day Panama Canal Cruise in 2 weeks :shock: and, without me ... :shock: :? :( :oops: She decided last week, taking advantage of the last minute deals with Princess, but will be sharing her stateroom with another couple .... :shock: Apparently, the third twin bed is hanging off the wall/ceiling ... :shock: :?

And, did I mention, only 4 more sleeps before flying down to Chicago .. :shifty: :dance: :dance:
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Sir Crashalot
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Re: Tempo Monday

Postby Sir Crashalot » Mon Oct 04, 2010 6:40 am

It's getting cold out there in the mornings. Still, it was a beauty of a morning to go for a bike ride & the moon was still up!
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Dr. S
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Re: Tempo Monday

Postby Dr. S » Mon Oct 04, 2010 7:02 am

Rest day!

Supper with a maniac tonight =)
Sonia

7 marathons (PB 5:01)
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----------------------------
The plan for 2014: 10K des glaces & Apocalypse 5K
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PinkLady
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Re: Tempo Monday

Postby PinkLady » Mon Oct 04, 2010 7:07 am

Brrrr, it is chilly in the mornings now! But it's supposed to be mid to high teens all week by afternoon, so no fear of winter quite yet. :D

Rest day for me too. Wow I am SORE after bootcamp yesterday....I obviously need to do more weight training! :lol: Got my first physio appointment later this afternoon, I can't believe how excited I am for it. :dance:
Sandra...Air Force wife & Professional Kid Wrangler...I knit to stay sane, I run to eat!
2012 - year of perseverance, endurance, survival, and earning blackmail material for life. :D
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ultraslacker
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Re: Tempo Monday

Postby ultraslacker » Mon Oct 04, 2010 8:53 am

just working a half day this morning, and then taking off the afternoon to go for a run with Habs. :)
"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
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runJrun
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Re: Tempo Monday

Postby runJrun » Mon Oct 04, 2010 9:31 am

Cardio/kick boxing class tonight - I love this class to start off the week.

Have a good one 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
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CinC
Lynn Williams
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Re: Tempo Monday

Postby CinC » Mon Oct 04, 2010 9:35 am

hour bike on tap for tonight.
Race Hard. Race Happy.
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a-slow-5
Jerome Drayton
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Re: Tempo Monday

Postby a-slow-5 » Mon Oct 04, 2010 9:36 am

I'm enjoying a day off today. From work and from working out. I was 7/7 up until yesterday and thought it wise to just have a little rest. What a gorgeous day to have off!
Dinner/drinks with a maniac tonight too! :dance:
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erinmcd
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Re: Tempo Monday

Postby erinmcd » Mon Oct 04, 2010 9:48 am

Rest day for me. Likely a rest week actually. I've got Friday booked off to make an extra long weekend, so I'll probably go for a trail run then for my first post race run.
Keep on rolling, just a mile to go. Keep on rolling my old buddy, you're moving much too slow.
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Hammie
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Re: Tempo Monday

Postby Hammie » Mon Oct 04, 2010 9:49 am

Too tired to get up and run this morning, so it will be 8-10k for me tonight after the kids go to bed.
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Avis
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Re: Tempo Monday

Postby Avis » Mon Oct 04, 2010 10:03 am

Rest day--yesterday, I covered more than 5k (big news for me!). I'm listening to my body. It says, "Ow" :(
"We are made of dreams and bones."
--The Garden Song

"By perseverance, the snail reached the ark."
--Charles H. Spurgeon

"I am always doing that which I cannot do, in order that I may learn how to do it."
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toobusy
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Re: Tempo Monday

Postby toobusy » Mon Oct 04, 2010 11:00 am

I managed 6k, 8:23 pace before I said 'Enough'. SOOO looking forward to my massage! :dance:
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kpoire
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Re: Tempo Monday

Postby kpoire » Mon Oct 04, 2010 12:04 pm

A great morning for running. Clear skies, nice stars and bright moon, and very little wind to start out. 24km run to work this morning with about 10-15lbs in the pack. Will bike home this evening.

Have a great day everyone!
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Darth Tater
Lynn Williams
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Re: Tempo Monday

Postby Darth Tater » Mon Oct 04, 2010 1:45 pm

Ran during my lunch hour: 40 minutes on the TM - 38 min @ 6.7 mph, 2 min walking cool-down. 7 km, 5:43/km.
Darth Tater

"Wherever you go, there you are."
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Equinox
Tom Longboat
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Re: Tempo Monday

Postby Equinox » Mon Oct 04, 2010 1:56 pm

Weights instead of running today but tomorrow back on track with a little 11 k to do in prep for my half marathon in 3 weeks! time flies......
2009
National Capital 10k, Army run half marathon
2010
Winterman marathon relay, ING Ottawa 10k, Quebec City Marathon 10k, 9 run run Half
2011
Warriordash, 9 run run 10 k,
2012
Physio Run Ottawa, Spartan Race Ottawa, Bushtaka race, Army Run, 9 run run

2013
Spartan Race- June
Army run- September
9 run run -October
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Joe Dwarf
Bill Crothers
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Re: Tempo Monday

Postby Joe Dwarf » Mon Oct 04, 2010 2:35 pm

10 km including 8 X 300 m hill repeats. Tough finding a good hill around here - this one is the handiest to my office, about 5.5% grade but short.
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runfbrun
Tom Longboat
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Re: Tempo Monday

Postby runfbrun » Mon Oct 04, 2010 2:53 pm

5k recovery run after work tonight.
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turd ferguson
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Re: Tempo Monday

Postby turd ferguson » Mon Oct 04, 2010 4:50 pm

Stairs after work. Or maybe hills.
"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so." - Douglas Adams
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ultraslacker
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Re: Tempo Monday

Postby ultraslacker » Mon Oct 04, 2010 5:56 pm

15k done with Habs. I think she's falling in love with paradise. ;)

I'm supposed to be tapering, so the rest of the week will be easy and restful!
"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
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ian
Jerome Drayton
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Re: Tempo Monday

Postby ian » Mon Oct 04, 2010 6:30 pm

Easy 13K on mucky trails.
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DLS
Bruce Kidd
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Re: Tempo Monday

Postby DLS » Mon Oct 04, 2010 6:31 pm

I'm off the DL, and did a nice 5.2 k in NOTL today -- in the midst of a downpour. Oh, well, the tourists stared, but I enjoyed it!
Deanna

Running in memory of Porter.
"Make voyages. Attempt them. There's nothing else."

2012
Chilly Half Mar 4th - 2:03:33
Around The Bay Mar 25 - 3:10:19 - PB (de facto, but still!)
NF Womens Half June 4 - 1:59:00 - PB!
Portland Half Oct 7 - 1:59:15
Gorilla Run - 17k - DONE
ING NYC Marathon Nov 4 -- DNS, care of Hurricane Sandy
Philly Marathon Nov 18 -- 5:03:40 -- but completed!

2013
Miami Half 2:24
Chilly Half 2:24
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chunkymonkeymelonhed
Lynn Williams
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Re: Tempo Monday

Postby chunkymonkeymelonhed » Mon Oct 04, 2010 6:49 pm

30 min run tonight.
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE :dance:
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
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IronGoddess
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Re: Tempo Monday

Postby IronGoddess » Mon Oct 04, 2010 7:10 pm

Rest Day :dance: :dance:
IMC 2015
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Nicholas
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Re: Tempo Monday

Postby Nicholas » Mon Oct 04, 2010 8:37 pm

Nice 8K after work at 5:27 pace. Legs felt way better than they did in my death march on Saturday.
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
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Tarsals
Tom Longboat
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Re: Tempo Monday

Postby Tarsals » Mon Oct 04, 2010 9:37 pm

800m intervals, 2:30 jog rests (taken from the Runner's world Oct issue; 10km Sharpening work out)

Warm up 1.84 k @ 5:09min/km
1- 3:47min/km
2 - 3:59min/km
3- 3:59min/km
4 - 4:05min/km
5 - 4:04min/km
6 - 4:07min/km
Cool down 1.97k @ 5:29min/km
Okanagan 10k Oct 2010 - 42:37
Last Chance Half Nov 2010 - 1:32:18
ATB 2010 - 2:27:55
Victoria Marathon Nov 2009 - 3:42:38
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