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  1. #401
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    On Funday I did a 19km run ride pairing with Chris... he found the road crater (which now has 2 safety cones)

    Just to recap: Evolution of a pothole

    So who also runs?-31960432_2104143643163409_4168257699114385408_n.jpg


    So who also runs?-32545692_2107610926150014_4282895147953291264_n.jpg


    So who also runs?-33102560_2110938935817213_2376583611659845632_n.jpg

    So who also runs?-33116212_2110938999150540_7024777440513753088_n.jpg

    So who also runs?-33045714_2110935582484215_3446632781692534784_n.jpg
    F*ck Cancer

    Eat your veggies

  2. #402
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    This morning's run was for the birds. I ran 15k, road and trail combo. Turkey vultures basking in the sun on Duffy's barn. Ironic bridge messages

    So who also runs?-33115508_2111589622418811_345829877615689728_n.jpg

    So who also runs?-33151065_2111589722418801_8666354622975180800_n.jpg

    So who also runs?-qzjlbi9.jpg

    So who also runs?-33144240_2111590885752018_5812744069083824128_n.jpg

    So who also runs?-33073620_2111590342418739_553198784226525184_n.jpg

    So who also runs?-33092184_2111590635752043_2579957915217559552_n.jpg
    F*ck Cancer

    Eat your veggies

  3. #403
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    Reputation: chazpat's Avatar
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    I tried to run yesterday morning but after a few steps, I realized my ankle isn't healed up enough. I thought about continuing for a very short loop but decided that was a bad idea. Fortunately, it is healed enough to bike, got out for a ride Sunday.
    There are two types of people in this world:
    1) Those who can extrapolate from incomplete data

  4. #404
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    Funday 23km run. I tested out my new shoes. (I felt fast ) Eureka! Who did I see? My dirtbike hubby at Albion Hills and he gave me an extra water. So grateful... it was a hot one!

    So who also runs?-33675028_2114819385429168_4361849544640561152_n.jpg

    So who also runs?-33766993_2114820092095764_3240098335687704576_n.jpg

    So who also runs?-33591851_2114819892095784_8228220095667634176_n.jpg

    So who also runs?-33707839_2114819755429131_2113333065949380608_n.jpg

    So who also runs?-33663274_2114819615429145_9067536505798393856_n.jpg

    So who also runs?-33734921_2114817832095990_4120277257946136576_n.jpg

    So who also runs?-33663553_2114820005429106_59713939633602560_n.jpg
    F*ck Cancer

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  5. #405
    Cycologist
    Reputation: chazpat's Avatar
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    After a few more days healing, decided I was ready to run yesterday. My son is taking an online fitness class (yes, that does sound odd) this summer and needed to get a 15 minute workout in. He's not a runner, he's a swimmer so that's what he'll mostly do. But he wasn't going to have time to get to the pool so my wife suggested I go run with him. We just went out around the neighborhood, which was probably best for my ankle at this point. He moaned about having to run before we left but he did ok. I did have to tell him "RUN!" a couple of times but he made it up a pretty steep hill where I expected him to stop. We only did 1.66 miles but then we walked a ways and then ran probably another quarter mile back to the house.

    Then today when I got home he "discovered" that he had to do an assessment and turn it in today. It was to run a timed mile. It had rained but I drove us down to the river where there is a flat trail with quarter mile markers. He did a 7:42 mile with me a couple of seconds behind him (damn kids). That's just a few seconds faster than my best 5K race pace but that was a few years ago. But maybe I'll see if we can do some speed workouts together, I've never really done those but I am naturally pretty fast and I've wondered how much I could improve. I suggested he could run a 5K race with me at the end of summer but he didn't seem very interested. But maybe he'll learn to like it. It would be fun if I could get him to join his sister and me in a race.
    There are two types of people in this world:
    1) Those who can extrapolate from incomplete data

  6. #406
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    ^ Typically I run alone. My evaluation is that my pace has gotten progressively better so I am getting faster and my distances increasing. (I log every run)

    Recently on a training run, I met a woman who was going the same direction. We chatted along the way. I learned that she runs marathons and half marathons (a couple times per year) and that running is her only exercise. Her pace was a little quicker than mine but I managed to keep up. I enjoyed the challenge of setting a quicker pace. I did notice however she did not like hills and had to walk the steeper ones. When she reached the top, she would start running again. I think my weight training and mtb biking has benefitted.

    There are some local running groups that meet regularly and organize runs based on "pace and distance" etc. It was ok to run with someone for the company and compare notes and share information and tips but I think my preference is solo for now.
    F*ck Cancer

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  7. #407
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    I also normally run alone. I occasionally will run with my daughter when she's home from school. I'm usually more concerned about distance than speed, though I always try to sprint the finish. During the winter, I get really busy at work and my distance will drop and then I have to build back up. I was doing really good getting it back up this spring until I twisted my ankle. Now I've got a business trip next week, hopefully I can find room to include my running shoes in my carry-on.
    There are two types of people in this world:
    1) Those who can extrapolate from incomplete data

  8. #408
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    i did a 22km run Sunday morning. Beautiful day, overcast and cool. Enroute I met 3 familiar riders heading to and from trails. I caught the attention of the train engineer at the crossing. Also found a snake and ladder... great day!

    So who also runs?-34259026_2118597648384675_5090866341296996352_n.jpg

    So who also runs?-34268676_2118596765051430_7548851926952050688_n.jpg

    So who also runs?-34268807_2118596181718155_6978093254835175424_n.jpg

    So who also runs?-34429345_2118596845051422_2439470101901082624_n.jpg

    So who also runs?-34469767_2118596438384796_4423365493637775360_n.jpg

    So who also runs?-34268843_2118596641718109_7614188678855786496_n.jpg
    F*ck Cancer

    Eat your veggies

  9. #409
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    11km trail run ... explored some local trails and found a hobo camp

    So who also runs?-34414323_2119221414988965_2310573052401811456_n.jpg

    So who also runs?-34366320_2119221021655671_7347491147012374528_n.jpg

    So who also runs?-34368454_2119221188322321_5470946667542872064_n.jpg
    F*ck Cancer

    Eat your veggies

  10. #410
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    Quote Originally Posted by cyclelicious View Post
    On Funday I did a 19km run ride pairing with Chris... he found the road crater (which now has 2 safety cones)

    Just to recap: Evolution of a pothole

    Click image for larger version. 

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    Update!

    Workers have started to repair the glory hole


    So who also runs?-34962310_2122573327987107_829107856983719936_n.jpg
    F*ck Cancer

    Eat your veggies

  11. #411
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    Had a good 22km run Sunday morning... followed by a equally good trail ride

    So who also runs?-35077200_2122575647986875_423366419699204096_n.jpg
    F*ck Cancer

    Eat your veggies

  12. #412
    livin' the dream......
    Reputation: tjkm's Avatar
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    Nice pics cycleicious!I also run in addition to mountain biking. I am training for a 35k trail race at the end of summer, so I am riding less and running 3 to 4 times per week.

    Right now I am running about 17-22 miles per week and getting about 3k of vertical in on those runs. I am being smart about bumping miles up, and will start adding more vertical as the race gets closer (course has 5k of vert in 2 big climbs)
    I was too drunk and too much in pain to ride. Good times. - TacoBeer

  13. #413
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    My 22km run was a sizzler at 32c. I enjoyed every breeze and bit of shade along the way. I especially loved meeting up with Chris at the halfway point. Thank you for the extra water! Some highlights include seeing buttercups and getting a friendly horn and wave from the 11:30 train.

    So who also runs?-35433405_2128418707402569_2817391107569090560_n.jpg

    So who also runs?-35461405_2128419094069197_8082489523147112448_n.jpg

    So who also runs?-35464674_2128420574069049_2488062640333520896_n.jpg

    So who also runs?-35546618_2128414480736325_6237083998955241472_n.jpg

    So who also runs?-o8tpdlx.jpg
    F*ck Cancer

    Eat your veggies

  14. #414
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    I did 18km after the rain stopped. I encountered a young bird (I think a woodpecker) that fell?, jumped? or was pushed? out of the nest. I got it to move off the road and into some tall grass. When I ran back, I didn't hear or see it. Hope the little guy is ok

    I also met Chris at the halfway point and on the last 2km I met a sweet little pupper

    So who also runs?-36121291_2136341776610262_3918266739648888832_n.jpg

    So who also runs?-36199883_2136343329943440_5991594371374383104_n.jpg

    So who also runs?-35118907_2136341493276957_8773444255201886208_n.jpg

    So who also runs?-36002841_2136340719943701_5295600461565394944_n.jpg
    F*ck Cancer

    Eat your veggies

  15. #415
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    Nicely camouflaged bird-

  16. #416
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    Quote Originally Posted by paramount3 View Post
    Nicely camouflaged bird-
    It also had a unique chirp. (It was in distress) Once I got it to move to the grass it blended well and was less chirpy.
    F*ck Cancer

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  17. #417
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    2 good runs over the weekend. Sunday (Canada Day) I did an early morning 20km. It was very hot. 40c+ and humid. I met a little milksnake on the road . I had to shoo it off so it wouldn't get squashed

    So who also runs?-36589948_2143401452570961_6937152840590688256_n.jpg

    So who also runs?-36514121_2143397962571310_1319029115671543808_n.jpg


    So who also runs?-36428924_2143398419237931_5184068780887638016_n.jpg

    Monday morning 15km a mix of road and trail. It was a little cooler in the forest.

    So who also runs?-36529984_2144229405821499_1187787331856236544_n.jpg
    F*ck Cancer

    Eat your veggies

  18. #418
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    Short fast runs in the evening (when it's cooler) and continue my long Sunday morning runs (when it's cooler). 30 to 45 km /week. I still manage to squeeze in 2 to 3 rides /week. It's been a good summer so far

    So who also runs?-36780841_2150675021843604_7707530408530804736_n.jpg
    F*ck Cancer

    Eat your veggies

  19. #419
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    Funday morning run. (18km... 40C with humidity) Met up with Chris on his way to the trails. Later we did a nice local mtb ride. Great weekend

    Queen Anne's lace fields
    So who also runs?-37142410_2157868044457635_975261165955317760_n.jpg

    10km done... 8km to go!
    So who also runs?-37192238_2157862471124859_3787171500117721088_n.jpg

    This little monach would not stay still... I'm lucky this pic turned out!
    So who also runs?-37129152_2157854244459015_7010536832198770688_n.jpg
    F*ck Cancer

    Eat your veggies

  20. #420
    Maaaaan
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    Ooooo a Canadian Pacific train. Someone here knows just what I like. LOL
    Hey there guys. Nice pics.
    Communist Party Member Since 1917.

  21. #421
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    When I time my run right, I can catch the 11:30 train as it passes

    So who also runs?-34429345_2118596845051422_2439470101901082624_n.jpg


    So who also runs?-35464674_2128420574069049_2488062640333520896_n.jpg


    So who also runs?-18058064_1916668541910921_4153545981574428003_n.jpg
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  22. #422
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    This is handy

    Age grading: how masters runners level the playing field

    If youíre a masters runner who canít shake a creeping sense of disappointment with your running performance as you age, take heart: the science of age grading allows you to see your results corrected for your age and gender, as if you were still in your prime running years.

    Seeing that 3:40 marathon suddenly turn into a 3:10 will definitely put a spring in your step. So how does it work, exactly?

    USATF and World Masters Athletics (WMA) produce tables based on their calculations of the relationship between top international performances at different distances by athletes of different ages. The far left column is the athleteís age, and the distances are across the top.

    The table will give you a number (your age-grading factor) by which to multiply your actual time at any distance, based on your age and gender, to get your age-graded time. This is how fast you would have run, minus the natural slowing effect of age.

    So, for example, according to the latest tables created in 2015, a 56-year-old woman would multiply her marathon time by 0.8136 to get her age-graded time. If she ran a 3:53 marathon, that makes her age-graded time 3:10. (Sounds much better, as Iím sure youíll agree.)

    Age grading also gives running clubs and other organizations a handy tool for letting athletes of different ages compare their results as if they were the same age. It levels the playing field, so to speak. (Keeps the young Ďuns in their place.) It is also sometimes used by track clubs to equalize young womenís performances with young menís.

    There are a variety of calculators available online that do the math for you, but the most reliable way to find your age-graded result is to consult the tables for the correct age factor for your age, gender and distance, and do the math. (Donít forget that seconds are not tenths of a minute, so you should convert a 5K time into total seconds, or a marathon time into total minutes, before doing the calculation. Then you can convert the decimals back into minutes or seconds afterwards, by multiplying by 60.)

    Age grading also gives us a way to appreciate just how good the extraordinary performances by seniors like the late Ed Whitlock really were. Whitlock set age-group records in his 70s and 80s. But not only did his time of 3:56 in his final marathon (the 2016 Scotiabank Toronto Waterfront Marathon) break the 85+ world record by almost 40 minutes, his age-graded time is a blistering 2:08:57, only 30 seconds off Philemon Ronoís winning time.

    You can download the 2015 Masters Road Age Graded tables HERE .


    My 10 km run yesterday (it was fast but not my race pace); I did it in 1:05. With the conversion for my age my time should be 51.3 minutes OMG that's awesome!




    Sauce https://runningmagazine.ca/age-gradi...playing-field/
    F*ck Cancer

    Eat your veggies

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