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Welcome to 365Runners! We are here because we all share a running addiction. Whether training for a first marathon, a new PR, a new race distance, or anything else... welcome!

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Current date/time is Fri Mar 29, 2024 2:47 am

Search found 11 matches for 3

Training with Flies

nkrichards wrote:Rabbits always help...more than we realize I think.   alien

That's a long time to have to sit still!!  And as it starts to get uncomfortable it seems like it lasts even longer than it actually does.  I'm not claustrophobic but during the short time that they slide you into the tube and ask you to hold your breath during the scanning for the nuclear stress test I get very uncomfortable.  It's even worse the second time as I know it's coming...even though I also know it's quite short.

Hope lifting went well.

Have a good weekend.

This MRI machine was oriented horizontally (think a hamburger bun), rather than the traditional vertical donut style.  I even had a window to look out through.

I went to bed, last night, thinking I was going to lift this morning.  And I woke up with the alarm, but I laid there and thought, "let's see if I'll go back to sleep."  I've lifted twice and I've ran twice.  Am I tired?  2 hours later, I woke up.  Guess I was tired.

I received the MRI report, this afternoon.  There were 7 findings.  #7 was the tendonitis on the lateral side of the knee, which is where I was getting PT.

  1. [size=16] Medial meniscus tear.[/size]

  2. [size=16]Type II signal of the lateral meniscus tear.[/size]

  3. [size=16]tricompartmental osteoarthritis/chondromalacia.  [/size]

  4. [size=16]T2 hyperintense focus in the proximal to mid ACL is compatible with a ganglion cyst of the ACL.  Superimposed mucoid degeneration of the ACL is also seen.[/size]

  5. [size=16]Lateral patellar tilt and 9 mm lateralization of the patella is noted.  The TT-TG distance is 22 mm.[/size]




For a knee that doesn't hurt, I sure have a lot of things wrong.  


The medial meniscus tear is something that I've felt for 18 years in the guise of it only hurts when I need to stop running in that particular pair of shoes.


To me, #4 is the worst.  The 'degeneration' is exactly what you would think about something.  The ACL is falling apart.
#2 has 4 different types and 3 sub-types for each of the 4 main types.  Type IV is the worst.  I tried.
#3 well, there are 3 compartments in the knee to become arthritic.  And mine is all three.
#5 is one I'd have to look at again, but the "TT-TG distance" shows normal as less than 15 mm.  Bad or Serious or, well, you get the picture is greater than 20.


Weight loss can individually help the meniscus tears.


My PCP has given me a surgeon from which to make an appointment.  After reading and asking Dr. Google, it seemed like my running days are over.  As the afternoon went on, I got to thinking about it.  My knee still doesn't hurt.  If I hadn't gotten the MRI, I wouldn't know.


With all of the things wrong with that knee, then what does the left knee look like?  If a knee was going to hurt, it was always the right knee.
I wonder if a new knee would be the way to kill all of the issues or if fixing X & Y would take care of the other 5 issues?


Either way, I don't know when I would do it.  It's a long way back.  I could buy some time by losing weight and stopping running.  Either way, I think I'll be seeing 2 surgeons with the 2nd doc being the 2nd opinion.


AND WE GET A HIGH OF 88, NEXT FRIDAY!!!  Oh well.  


Seriously though, I'll run on Monday.  I'm playing with fire, maybe.  Or maybe the lug nuts are loose on two wheels.  I may change my mind.


Y'all have a nice weekend.
by ounce
on Fri Sep 29, 2023 11:02 pm
 
Search in: Running Blogs
Topic: Training with Flies
Replies: 457
Views: 4075

Term Limits?

Mark B wrote:
ounce wrote:
nkrichards wrote:
ounce wrote:
nkrichards wrote:
ounce wrote:
Michele \"1L" Keane wrote:Happy Birthday, Doug!

Thanks, Miche1e.  Best of luck on Monday!
nkrichards wrote:
Michele \"1L" Keane wrote:Happy Birthday, Doug!


+61! and congrats on still doing the pushups.

That's some pretty big life changes...glad to hear that you were able to find a job that suits your skills.  I give you kudos for trying Voice Cat.  Sorry it didn't work out.  Better to have tried it than to wish you had and wonder if you could make it work.

Take your time adjusting to your new schedule and your commute...running will be there when you have time.  I think that it will be as much a part of your life as you want it to be.  Good luck.

Thanks, Nancy.  I want to get back to running. 

I've never driven so long for a job in Houston.  It's about a 3 month gig or maybe longer.  I told the firm that I want them to keep me busy, so we'll see what happens.  I enjoy it, but the client has conflicts with GAAP.

I worked mostly in tax preparation rather than actual accounting.  I do have enough training to do the accounting for the farm.  I am a very black and white type person.  I think you have to be to enjoy accounting.  My favorite job was when I sat in the back room and reviewed tax returns prepared by other employees.  My job was to find their mistakes.  I loved it!

Hope you continue to enjoy the job and that they keep you busy...and that you can find time to commute and run a bit.

Yeah, I'm a bean counter.  I liked Tax as well, but the conveyor belt I found myself on wasn't tax, unless it was payroll taxes or sales taxes.  After my first sales tax audit by the State of Texas, I adored being involved in audits to see where the skeletons were and leading the auditors in a different direction.  I had a North Carolina auditor doing one.  There was a $17,000 potential finding in the closet, so I led him in a different direction to where he found and collected $700.  He was happy.  I was happy.

Regarding Barbara Bush, below is a picture from the late 70's of her running in Memorial Park.  Her husband also ran in Memorial Park, even as Vice President.  After tomorrow's funeral (11 a.m. CT) at their church near Memorial Park, the procession will leave the church and drive through Memorial Park before heading out to Texas A&M in College Station to be buried adjacent to the George H. W. Bush School of Public Policy in a small family plot, next to their daughter, Robin, who died at age 3 in 1953 from leukemia.

Topics tagged under 3 on 365Runners 1524175946

It's interesting to hear the stories about famous people and realize that they are just normal people.  It's especially fun when they have a connection to your area.  I would imagine Houston was an interesting place to be last week.

Funny how people are so different.  I'm definitely a math/science person and the rules are quite black and white.  I'm not very tolerant of bending the rules.  Mark is obviously a word person...I couldn't do what he does.  We always laugh...when our kids were young we entertained them during long drives with questions like "If there were 5 ducks on Grampa's pond and 2 flew away how many would be left."  We have friends who played word games with there kids in the car...that never crossed my mind.  I hate social situations where word games or trivia games are suggested.  I did well in school and was often picked early for the spelling bee...I couldn't spell to save my soul!!!! 

Hope Houston settles back down this week and that you're able to find time to run a bit.

The Secret Service and Mrs. Bush started planning her funeral some 15 years ago and it seemed to go on without a hitch.  White pearl necklaces and blue dresses were the style here, last week.

When 41 went in to the hospital on Sunday with sepsis, I was thinking, 'Here we go again.' because it takes 41 a few weeks to get over bronchitis.  Septicemia is not an easy thing for a non-93 year old to shake, let alone a 93 year old.  So that caused some concern in the town.  But according to son Jeb, he's supposed to get out Friday.

It seems one of the first things a new president does is to get with the Secret Service to plan his funeral.

One interview of the two of them that I saw had the reporter ask why she likes pearl necklaces so much.  Mrs. Bush replied, "Because it hides the wrinkles!"  To which Mr. Bush added, "She's Wrinkle-stiltskin."

-30-

Yesterday morning, I ran 3 miles in a new pair of Kinvara 8's.  My Garmin was not charged, so I don't know the time.  Probably a good thing.  I do know my cadence gnome was keeping a better cadence than I was, but I managed to be somewhat bull headed and finish.  It was 62 degrees with 100% humidity.  No bad effects afterwards.

I plan on running in the morning.  Enough days have gone by to where I have to start building my base, now.  I should be running more frequently and posting more frequently.

Local weather people (on and off of TV) say that we have actually had a seasonally average Winter and Spring with many days below average and even snow.  I think our first 90 degree day averages to May 6.

Thanks for coming by.


I imagine the Bush family are pretty much royalty in Houston, aren't they? Glad that H.W. is bouncing back, but after such a long and close marriage, I'd be surprised if he makes it all that much longer. Sad, but sweet.

Glad you're back to trying morning running, though it's annoying about losing base. It'll come back. 

Surprising about the forecast. Our summer outlook seems to be warmer and drier than usual. Fire weather. Ugh.

We got up to 86 today, I think. It'll be in the mid-50s tomorrow, with rain. Gotta love spring.

Yes, Mark, 41 and Barbara are #1 in Houston.  After she died, the Houston mayor dubbed her the First Lady of Houston.  She has many elementary schools in the Houston area named after her.  41 has a high school named after him in the adjoining county and the big airport (IAH) was named for him.  

#2 in Houston is Jim McIngvale, also known as 'Mattress Mack."  He received nationwide kudos after Harvey, but we already knew he was that type.  You might read his Wiki entry.

#3 would be  J.J. Watt, who plays for the Texans.  Again, J.J. was already known as a very nice person and a helluva football player, but his initial tweet to HOPE to get $200,000 for Harvey help ballooned to $37M.  A lot of the money stayed in the Houston area, but he also distributed to Beaumont area (90 miles east) and down in the Corpus Christi area, where it made landfall in Rockport which is across Corpus Christi Bay from Corpus.  He's back from a season ending leg injury, this season.  But even if he gets hurt again and retires, he'll still be much beloved.

As far as running, it is what it is, but I believe I can attain my 20 mile per week base by mid-July.

86 degrees up there?  Wow.  We hit 86 degrees yesterday, too!  Hottest day so far, this year.  It was 57 degrees, this morning, so that was nice.

I ran 3 miles, this morning.  The watch was working and I ran 3 averaging 13:58, which is okay.  It is what it is and I will either get the stamina in that pace range or faster.  During the summer mornings, heat increases my pace by a 60-90 seconds/mile.

Regarding weather, there are 3 types of Houston summers, hot, hotter, and hotter 'nell.  So, we'll have a normal season there, too.

Thanks, Mark.
by ounce
on Fri Apr 27, 2018 11:26 am
 
Search in: Running Blogs
Topic: Term Limits?
Replies: 990
Views: 12934

Voice Cat LLC & voice-cat.com

Thanks, y'all.

I think the blister issue on the ball of both feet occurred during the walking part of BB because it's a rare event for me to grow a blister during running.  Plus, the shear forces are different for walking as there's a bit more forward-rearward shearing occurring in a walk.  The Peregrines have been a really nice fitting shoe, even though they were bought 4 years ago.  I love the grip the soles have on a dirt surface.  I might have to find another minimalist shoe that has similar grip because the current version of Peregrines do not show the grip the 4's have.

I did not grow a blister during the race on my toes because #3, 4, and 5 were taped on each foot.  The blisters on both pinky toes occurred after the race, after removing the tape.  I guess my feet swelling coupled with being in other shoes caused the blisters...post-traumatic running disorder. Suspect 

As far as the run/walk strategy, I don't know if it would work for the entire race.  For my slower self, it would probably have to be a walk/run.  For BB, my strategy was to run as far as I could, then walk the rest of the way.  Karen's strategy was 2 minute run/1 minute walk.  She conceded that after the first loop, it would swap to a 1:2, then ultimately walk the rest of the way.  However, I'm not opposed to trying it and working up to a 12 hour training run/walk, which is 60-75% of my effort on race day.

Aside from the bottoms of my feet (not including the blisters), I really didn't have much problem with post-race pain, even walking the next morning.  Just the usual stiffness.

But there are different shear forces happening in a run versus a walk and I just thought that if I was consistent with the walking part, since I figured I would be walking more than running, then the training could get the feet trained and toughened for the 100K.  The taping would be an insurance policy.  Re-taping after the first and second loops would give the tape a renewal of the insurance policy. 

One thing the book mentions about taping is that if you tape your feet and there's no difference in feel between bare toes and taped toes, then you're golden.  My right pinky toe needed to be re-wrapped the morning of the race, so I was 5 for 6 on wrapping.  I did the wrapping Friday night and wore socks to bed, as recommended by the book.

KNOWING that I would be re-taping after each lap, I would eat something about 10 minutes before re-taping to give me clarity.  I would do this because I know during the last lap of BB, I didn't have enough clarity to make proper decisions about hydration and electrolytes.  Furthermore, the last lap would pretty much be done in the dark.  I'll have a headlamp.

Mark, I wear some UA socks bought for the road.  I have read where some ultra runners will wear a thin pair of Injinji socks under a regular pair of socks.  Both pairs would 'filter' out some of the fine dirt.  The Injinji's individual toe design also creates less of an environment for blisters to happen versus normal socks.  I'll look into how Injinji sizes their socks because if the upward range of a pair of socks is, for example size 9-12 and I'm a 12, I won't buy the socks because over time, the socks shrink and it's not good for a pair to slide down and under my heel, when I'm running. No 

Nancy, I will look into an ultra running podiatrist.  Hopefully, the doc will have some insight for the back of the pack crowd as these docs are not as skinny as I am not.  I might even ask my former PT from 3 years ago about it.

This 100K stuff is SO different than a 50K because it's more than just twice the distance, plus I'll be dovetailing the January marathon along with it.  Staying healthy has to fit in there somewhere.

I also have to plan well enough that my crew won't get stupid on me, as the race wears on.  I found that out at the 50K.  But that's where planning comes to play a major role.

Don't let my comments shun y'all from commenting further or telling me where I'm screwing up!  Thanks much.
Money
by ounce
on Wed May 10, 2017 2:13 pm
 
Search in: Running Blogs
Topic: Voice Cat LLC & voice-cat.com
Replies: 1013
Views: 13938

Voice Cat LLC & voice-cat.com

Mark B wrote:That's what I thought. And California is looking a lot better right now, too. Hopefully the rain and snow will keep on coming...though not enough to cause the state to slough off into the ocean.

Looking at an image of what average annual rain in California is, Houston, the Sierras, & Marin county are equal. 

As far as droughts go, Washington is completely clean and the eastern third of Oregon is #3 (tan color) stage of 5.  Below is California, now.  Those 3 or 4 counties in far NW California has an average of 100"+, so for them to be drought free is quite something.

Topics tagged under 3 on 365Runners 20170103_ca_none
by ounce
on Sat Jan 07, 2017 12:22 am
 
Search in: Running Blogs
Topic: Voice Cat LLC & voice-cat.com
Replies: 1013
Views: 13938

California here we come...

ounce wrote:
nkrichards wrote:So as I mentioned, I was exhausted after my long swim and did make Monday a full rest/recovery day.  I've also been trying to make sure I get to bed on time as sleeping in is not an option!

Tues - Pilates
        - 7 miles w/4x1  Avg 8:59  HR 142/162  Uhhh...I may have done these intervals a bit to fast.  It was cool but windy and the headwind was brutal but my legs just kept going.  I was beat afterwards and I was still feeling the effects the next morning.  Good thing I cut down the number of intervals.  I'm going to have to be cautious moving forward.

Wed - Swim 2350 yds.  I did the full workout but struggled to get my speed up.  Probably a good decision not to push to hard.

Taper goals;

  1. Get plenty of sleep
  2. Hydrate better
  3. Walk that fine line between to much effort and not enough effort
  4. Smile...life is good


*
Well today was an interesting day.  There was a lady living in Madras who shared my name and was very close to my age.  A few years ago she was arrested and the local paper printed the arrest report.  We got some very interesting calls and had some good laughs.  Her obituary was in today's paper.  The confusion is understandable and the calls are...interesting.  Huge pauses when I answer the phone.  It was even more strange before I knew about the obituary.  I'm sure the confusion will continue to grow as people get home and read their paper.  It's nice to know people care.

Ultreya...

I would adjust taper goal #3 to be "Walk that fine line between not much effort and average effort."  It's a taper after all!  Your muscles will love me for it...and you, too.  You'll get better sleep.  The concerned kids might lighten up some by seeing you're almost lazy, etc.

I would have SO much fun if my other same named person died and my friends called or something.  

But at the risk of being serious, I would recommend keeping those various newspaper clippings because I can see the day when some clerk made you deceased, instead of the real deceased.  Maybe even to the degree of notifying your banks, creditors and credit card companies to alert them of this because it'll be HELL to fix, if you haven't laid the foundation for refuting this.  The chance of 'that will never happen to me' might be reality.  The relaxed and humorous time spent (hey, do it during taper!) avoiding the calamity will be the angst and anxiety of having to fix it when it's not convenient.


I'm hoping that the fine line mentioned in taper goal #3 is that average effort.  I'm trying to cut back on quantity while maintaining quality.

Interesting conversations are still occurring.  Everyone cheered when I walked into Pilates this morning.  It is funny in so many ways but also quite serious...  I feel bad in a way but I'm not sure what I could have done to get the word out.  Interesting thoughts re proving that I am not actually deceased.  Hope it doesn't come to that but I guess it's possible.
by nkrichards
on Thu Nov 17, 2016 10:36 pm
 
Search in: Running Blogs
Topic: California here we come...
Replies: 311
Views: 11056

California here we come...

nkrichards wrote:So as I mentioned, I was exhausted after my long swim and did make Monday a full rest/recovery day.  I've also been trying to make sure I get to bed on time as sleeping in is not an option!

Tues - Pilates
        - 7 miles w/4x1  Avg 8:59  HR 142/162  Uhhh...I may have done these intervals a bit to fast.  It was cool but windy and the headwind was brutal but my legs just kept going.  I was beat afterwards and I was still feeling the effects the next morning.  Good thing I cut down the number of intervals.  I'm going to have to be cautious moving forward.

Wed - Swim 2350 yds.  I did the full workout but struggled to get my speed up.  Probably a good decision not to push to hard.

Taper goals;

  1. Get plenty of sleep
  2. Hydrate better
  3. Walk that fine line between to much effort and not enough effort
  4. Smile...life is good


*
Well today was an interesting day.  There was a lady living in Madras who shared my name and was very close to my age.  A few years ago she was arrested and the local paper printed the arrest report.  We got some very interesting calls and had some good laughs.  Her obituary was in today's paper.  The confusion is understandable and the calls are...interesting.  Huge pauses when I answer the phone.  It was even more strange before I knew about the obituary.  I'm sure the confusion will continue to grow as people get home and read their paper.  It's nice to know people care.

Ultreya...

I would adjust taper goal #3 to be "Walk that fine line between not much effort and average effort."  It's a taper after all!  Your muscles will love me for it...and you, too.  You'll get better sleep.  The concerned kids might lighten up some by seeing you're almost lazy, etc.

I would have SO much fun if my other same named person died and my friends called or something.  

But at the risk of being serious, I would recommend keeping those various newspaper clippings because I can see the day when some clerk made you deceased, instead of the real deceased.  Maybe even to the degree of notifying your banks, creditors and credit card companies to alert them of this because it'll be HELL to fix, if you haven't laid the foundation for refuting this.  The chance of 'that will never happen to me' might be reality.  The relaxed and humorous time spent (hey, do it during taper!) avoiding the calamity will be the angst and anxiety of having to fix it when it's not convenient.
by ounce
on Wed Nov 16, 2016 8:36 pm
 
Search in: Running Blogs
Topic: California here we come...
Replies: 311
Views: 11056

Long Distance Runner, What You Standin' There For?

Today was VO2max and then a recovery run. Due to my late start I was only able to get in my VO2max run, which to be honest was fine with me.

VO2max workout plan 6x600 with 400 jog between.

I will start by saying this workout really put she's my current limits today. I started to feel the toughness of this workout med way through the 3rd interval and by time I got to 6th one I was cooked hence the slow down. Overall I give myself an A for the workout and very satisfied with it.

Easy warm up for 4 miles

Intervals
#1 1:49 (4:52 pace)
#2 1:52 (5:00 pace)
#3 1:52 (5:00 pace)
#4 1:50 (4:55 pace)
#5 1:51 (4:58 pace)
#6 1:54 (5:06 pace)

Plan for tomorrow double easy runs. Will see if I stick to that or make it Recovery runs with the same VO2max workout on tap for Thursday.
by Schuey
on Tue Nov 01, 2016 10:22 pm
 
Search in: Running Blogs
Topic: Long Distance Runner, What You Standin' There For?
Replies: 12
Views: 1740

California here we come...

I was exhausted after my long ride on Saturday...much more so than I expected.  I realized later that day that I had gotten to much sun.  I had been wearing capri's and long sleeves and switched to shorts and short sleeves.  I had a mild sunburn.  Not enough to be sore but enough to remind me to be more careful.

Sunday - much needed rest day.  Tired but feeling fine.

Monday - Bike 11.5 mi to/from pool.
            - Swim 2450 yds with fast 50's  Hard but fun.

Tuesday - 5.65 mi w/5.4 @ 10:27 including 6 x 30 second striders @ avg of 7:43 pace  HR 141/160
             - worked on the new exercises that I was given at the bike fitting

Wednesday - Bike 11.5 mi to/from pool.
                  - Swim 2700 yds.  Swam 9 x 200yds after our warm up.  #3 @ 90% (4:00), #6 @ 95% (3:55), #9 @ 101% (3:47)  Very happy with that effort.

Thursday - 8.77 mi w/8.5 @ 10:16 No HR data. Temp was right around 70 and it was bright and sunny.  Pretty pleased with this effort on tired legs and in warmer temps!
by nkrichards
on Thu May 12, 2016 10:32 pm
 
Search in: Running Blogs
Topic: California here we come...
Replies: 311
Views: 11056

Voice Cat LLC & voice-cat.com

Tuesday, October 13.
This was a track workout at a local high school.  It consisted of 4-800 w/400 recovery.  It was in the 80's, but the humidity was very, very low.  So low, in fact, the heat index at 5 p.m. was 89, when the ambient temp was 93.  Strange things.  Our run started around 6:45 where the sun was just about to be too low against the trees.

One thing that I need to really accustom my feet to (remember about the PF pain back in August and September?) is a longer stride length.  And I have to do this slowly.  I think I can do the track workouts at a longer stride length, but must baby the stride length on a regular run.  In fact on the coming Thursday run, I tried fartleking a longer stride for 50 feet on, 50 feet off.  It's a theory.

800 #1 - 11:21 pace, 152 bpm, 165 spm, 84 sl
800 #2 - 11:08 pace, 160 bpm, 168 spm, 85 sl
800 #3 - 11:29 pace, 165 bpm, 168 spm, 83 sl
800 #4 - 10:35 pace, 165 bpm, 170 spm, 89 sl

As a reminder about my stride, I get extended length by rotating my hips so my leg moves rearward further.  The run seemed to have gone well.  I think the low humidity and the sun being down helped #4.  No foot pain.

---

Thursday, October 15  4 mile tempo run
1 mile easy, 2 miles harder, 1 mile easy at Memorial Park.  It was during mile 3 where I thought about fartleking the extended stride length.  I don't remember the temperature.

1.  13:10, 147 bpm, 167 spm, 72 sl
2.  12:27, 158 bpm, 166 spm, 77 sl
3.  11:57, 160 bpm, 167 spm, 80 sl
4.  13:15, 156 bpm, 167 spm, 73 sl

Overall, it went well.  Saturday will be a 12 mile long run and the weather is supposed to be cooler than 70 degrees in the morning.
by ounce
on Sun Oct 18, 2015 3:42 pm
 
Search in: Running Blogs
Topic: Voice Cat LLC & voice-cat.com
Replies: 1013
Views: 13938

Voice Cat LLC & voice-cat.com

Wednesday, October 7.
I intentionally missed the Tuesday evening track work because the plan was the silly 8-400 w/400 recovery.  I knew the following week's track work was 3-800 w/400 recovery.  So on this day, I ran 3-800 w/400 recovery.

800 #1 - 11:31 pace, 146 bpm, 168 spm, 82 sl
800 #2 - 11:16 pace, 151 bpm, 170 spm, 84 sl
800 #3 - 11:04 pace, 154 bpm, 171 spm, 83 sl

No problems noticed.

---

Thursday evening, October 8.
This was a tempo run. 4 miles - 1 mile easy, 1 mile moderate, 1 mile faster and 1 mile recovery.
3 miles, 37.14, 12:24 pace, 157 avg bpm, 173 max bpm, during mile 3, 167 avg cadence, 0.78 m avg stride length.
1.  13:04, 147 bpm, 165 spm, 75 sl
2.  12:12, 159 bpm, 167 spm, 78 sl
3.  11:53, 167 bpm, 167 spm, 81 sl

I was really trying to run harder on the last mile.

---

Friday morning, October 9
9 miles as the 'mid-week' sorta long run.  It was 70 degrees with a 70 degree dewpoint.  Gone is the cool morning, again.

9 miles, 2:00:29, 13:23 pace, 148 avg bpm, 163 max bpm during mile 9, 167 avg cadence, 0.72 m avg stride length
1.  13:44, 118 bpm, 167 spm, 70 sl
2.  13:36, 149 bpm, 167 spm, 71 sl
3.  13:32, 146 bpm, 167 spm, 71 sl
4.  13:08, 148 bpm, 167 spm, 73 sl
5.  12:43, 151 bpm, 166 spm, 76 sl
6.  13:16, 149 bpm, 168 spm, 72 sl
7.  13:23, 153 bpm, 167 spm, 72 sl
8.  13:17, 157 bpm, 167 spm, 72 sl
9.  13:13, 160 bpm, 166 spm, 73 sl

This was a hope-I-could-do-it run.  And I did it.  I don't really remember much about the run, but it looked pretty consistent across the splits.
by ounce
on Sat Oct 17, 2015 10:08 pm
 
Search in: Running Blogs
Topic: Voice Cat LLC & voice-cat.com
Replies: 1013
Views: 13938

1L is 29 today (again)!

Major Happy Birfday wishes to the person that's #3 on our posting chart, but #1 in our hearts, Miche1e!!!

Now, go out there and have some kick ass fun!
by ounce
on Thu Jan 08, 2015 12:27 pm
 
Search in: The Virtual Coffeehouse
Topic: 1L is 29 today (again)!
Replies: 7
Views: 1088

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