Tempo Thursday

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Bill Crothers
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Tempo Thursday

Postby erinmcd » Thu Dec 19, 2013 8:00 am

Good morning all!

Good, tough workout of slippery roads this morning. 13K with 4K at what was supposed to be marathon pace, but my training partner pushed it to slightly faster than 1/2 marathon pace!
Keep on rolling, just a mile to go. Keep on rolling my old buddy, you're moving much too slow.

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Abby Hoffman
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Re: Tempo Thursday

Postby purdy65 » Thu Dec 19, 2013 8:30 am

Wow Erin - I don't know how you do this speedwork in such conditions! I stuck to the TM for a fitness workout.

10K with:

10 Min warmup
6X 3 min@ 8.0, 2 min@ 6.0
10 min @ RP - 6.6 mph
cool down

10K in 55 min.

Did some stretching and strength after.

Wow, been a while since I've done real speed intervals!

Tomorrow is a rest day!
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.

Introducing 2017

GoodLife Half Marathon.

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Kevin Sullivan
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Location: Lesleyville!

Re: Tempo Thursday

Postby La » Thu Dec 19, 2013 9:05 am

Rest day today. I had a really good 13K run last night. Back at it again tomorrow.
"Maybe I will be my own inspiration." - UltraMonk (Laura)
"Everywhere is walking distance if you have enough time." - Steven Wright

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Bill Crothers
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Location: Tottenham, Ontario

Re: Tempo Thursday

Postby Sandra » Thu Dec 19, 2013 9:06 am

9km this morning. Thankfully the sidewalks were pretty clear, roads still slippy.
Potluck at work today = a ton of food to eat :roll:
"Appreciate what you got and chill when things seem overwhelming."

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Jogger Barbie
Bill Crothers
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Re: Tempo Thursday

Postby Jogger Barbie » Thu Dec 19, 2013 9:20 am

After running Tuesday night, 7 miles yesterday morning and 10 km yesterday evening, no running today! 20 minutes on the elliptical followed by some upper body weights and core work. Just need to get through today at the office and then off until January 2, so pretty busy. Tonight will be a workout of sorts - non-stop laundry, cleaning and getting the house ready for the catsitter(s). The plan is to run 10 km tomorrow evening so I'm hoping to sleep in just a bit tomorrow.
19 marathons (3:24:56), 9 30 km ATBs (2:21:33), 2 Midsummer 30 km (2:22:07), 15 half marathons (1:33:53), 5 10 Ks (44:17), 1 5K (22:59), 1 50 K (4:29:22)
2015: London :)
2016: Boston, followed by injury rehab and then ???

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Site Admin
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Re: Tempo Thursday

Postby Nicholas » Thu Dec 19, 2013 5:38 pm

No tempo here!! 30 mins rowing plus 5 times [500m slow, 1 min rest]. Now to get the ice pack.

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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Abby Hoffman
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Location: the corner of Sixth and Where Do I Go?

Re: Tempo Thursday

Postby Doonst » Thu Dec 19, 2013 5:51 pm

First run in 3 weeks! (knee grief). Very slow and easy, mostly slow.
next up:

This broken wing will fly again
One fine day
This blackbird's mute gonna sing again
One fine day

So all you sinners come out
And all you drunkards crawl out
Come into the light of one fine day

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Jerome Drayton
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Location: Burnaby, BC

Re: Tempo Thursday

Postby marymac442 » Thu Dec 19, 2013 5:54 pm

In the absence of rain or snow it looks like we will be running to our annual hot tub run/Christmas dinner. I think our group has gotten too large for the hot tub but food and wine will definitely be consumed.
Barring any last minute wimping out the run will be 8 k.
Bonsor Breakfast Club
"It's All About the Food

2019 plans - Sun Run Clinic (as usual), make it past tax season with sanity intact, start training, Chicago Marathon !!!

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Tom Longboat
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Location: Toronto

Re: Tempo Thursday

Postby jharbeck » Thu Dec 19, 2013 7:28 pm

Still a little slippery-looking out, although much warmer, so I went up to the treadmill again. Thought I would get to watch some poker on the TV, but they spent so much time on the introductory blah blah, I was done my run before they even played one hand. :x Oh well, still got my exercise.
Marathons: 1; 30k: 2; Half marathons: 6; Shorter: Um, I've lost track
PBs: Half-marathon: 1:35:32; 5K: 19:54 (both 2012)

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Lynn Williams
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Location: Ottawa

Re: Tempo Thursday

Postby scrumhalfgirl » Thu Dec 19, 2013 8:23 pm

took a day off running, as C finally got up a bit later (6:30...ha!). Instead, we did some squats/lunges/planks/weights. Not much but better than nothing!
Jesse's 2017 Plans
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon

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Jerome Drayton
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Location: Bradford, Ontario

Re: Tempo Thursday

Postby Robinandamelia » Thu Dec 19, 2013 8:46 pm

4 miles on TM for me tonight!

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Kevin Sullivan
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Location: Alberta

Re: Tempo Thursday

Postby Habs4ever » Thu Dec 19, 2013 10:21 pm

10k treadmill tonight.
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray

Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian

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Site Admin
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Re: Tempo Thursday

Postby ultraslacker » Fri Dec 20, 2013 12:24 am

a touch over 6 miles tonight with runpub. This always ends up being my fastest run of the week because it's flat and paved and I'm running with people who are faster than I am. It's good for me but it's tough!

Then we decided to skip on our usual pub and popped over to my neighbourhood pub instead. Yummy yam fries!!
"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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