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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
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  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

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    So who also runs?-33073620_2111590342418739_553198784226525184_n.jpg

    So who also runs?-33092184_2111590635752043_2579957915217559552_n.jpg
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  3. #403
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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.
    Quote Originally Posted by Oh My Sack! View Post
    Remember, there's always quilting and knitting if pedalling becomes too tough.

  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

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  5. #405
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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.
    Quote Originally Posted by Oh My Sack! View Post
    Remember, there's always quilting and knitting if pedalling becomes too tough.

  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.
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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.
    Quote Originally Posted by Oh My Sack! View Post
    Remember, there's always quilting and knitting if pedalling becomes too tough.

  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

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  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

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    So who also runs?-34368454_2119221188322321_5470946667542872064_n.jpg
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  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

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    Update!

    Workers have started to repair the glory hole


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  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
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  12. #412
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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)
    Less f*cks to give every passing day, use them well. - geraldooka

  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

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  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

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  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.
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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

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    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
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  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

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  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!
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    This little monach would not stay still... I'm lucky this pic turned out!
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  20. #420
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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

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  22. #422
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    This is handy

    Age grading: how masters runners level the playing field

    If you’re a masters runner who can’t 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 athlete’s 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 I’m sure you’ll 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 ‘uns in their place.) It is also sometimes used by track clubs to equalize young women’s performances with young men’s.

    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. (Don’t 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 Rono’s 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/
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  23. #423
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    5 Reasons Long-Distance Runners Should Race Short Distances Too

    The phrase ‘5 Kilometers’ for most marathoners and ultra marathoners is commonly used to describe how far they have left in a race. Rarely does it describe the entirety of the event they plan to race. But you should consider the big benefits you can reap from racing short distance races, even if your ambitions have you going long this fall.

    Aerobic Capacity
    Training for short distance races has big benefits for your aerobic capacity. Most endurance athletes are rockstars at low to moderate intensity exercise. However when you tap into high end work you can see big results in a relatively short amount of time. Consider that training for a 5km-10km race will require you to do structured speed work, and in the process, develop your body to utilize more oxygen (aerobic capacity). The more oxygen that can be consumed, the more physical work you’ll be able to do.

    Density is everything
    Short distance running and the training it requires can improve the flow of oxygenated blood to muscle tissue, and in turn can improve mitochondrial density. Mitochondria are muscle cells that help produce Adenosine Triphosphate (ATP), which is the actual fuel that supplies muscle contractions. If you improve a muscle’s ability to use oxygen for shorter distances – you can see big benefits for a long race. Think of this as a major physiological benefit of short distance training for long distance runners.

    Endurance won’t just disappear
    Long distance runners fear that if they exchange some long slow running for a few short days – they’ll lose the ability to be strong over time. You might consider that athletes who train for a mix of events tend to have better running economy, and ultimately have the ability to change gears and tackle technical sections in longer races. Integrating speed work into your training cycle and preparing for a 5K or 10k race increases your efficiency, and can increase your baseline aerobic running pace.

    Leg speed and efficiency are boosted
    It’s good to change speed and increase turn over. Using high aerobic workouts will increase your leg speed and help you become a more efficient runner. Turn over at your top end brings big benefits to your easy aerobic running pace. The same applies for lactate mitigation. By putting your body in a high lactate state, and allowing it to recover teaches your body to mitigate larger amounts of lactate over time. This ultimately helps your baseline easy running to help your body more efficiently handle the smaller amount of lactate produced at low to moderate aerobic intensities.

    Balance in integration
    Adding in high aerobic workouts in preparation for a short distance race should be integrated with caution, and with a goal of building your time at a high heart rate over time. Keep to the 10% rule for new runners who are integrating this into their training regimen. If you did 12:00 of high intensity continuous work in week 2, you should complete 13.5 up to 15 minutes of work in the following week.

    High aerobic work requires a significant amount of energy to complete so if you’re looking to keep a mileage number you might want to pad your work with warm up and cool down miles or utilize a second run on the day of a focused session at a very low heart rate to help flush out any waste produced from your high aerobic session.

    Give it a try
    Training for and racing 5km and 10km races and taking time to integrate the training into your build up for a long distance race will absolutely provide a benefit. It will help you not only increase your baseline running pace, but will help direct the rest of your long distance racing for your season. These types of events can fit anywhere in your training if there is a goal and intent to the training or race. You may find a big benefit in doing this work early and using these races as building blocks early on, or even using them to test your fitness acumen in later stages of sharpening for a half, full, or ultra.

    sauce https://www.trainingpeaks.com/blog/5...distances-too/
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  24. #424
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    I love running, it goes pretty well with cycling.


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  25. #425
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    I run, turned 50 yesterday! This is from this morning! 3:08:36 which is a 25:37 PR. The race is trail, slight downhill, 2.5 mile pitch black tunnel, amazing temps! So who also runs?-bq.jpg

  26. #426
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    Happy belated birthday and congrats Smithe on your success!

    I did a 22km run on Sunday. Mainly road (the deerflies in the forest are hostile right now)

    I crossed paths with Chris who was on his way to do some trailwork. I rescued a toad from getting squished and I met some friendly roadies. Excellent morning

    So who also runs?-yxwl0kv.jpg

    So who also runs?-38072334_2173078882936551_6507618491372142592_n.jpg

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  27. #427
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    Thank you cyclelicious!

  28. #428
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    10km run in Timmins ... mainly trails

    So who also runs?-dscn6510.jpg

    So who also runs?-dscn6516.jpg

    So who also runs?-dscn6518.jpg

    So who also runs?-dscn6504.jpg
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  29. #429
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    Looks nice out there, I need more trails in my running!

  30. #430
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    Does running fast make you smarter? Many of North America's best runners have also been recipients of major academic awards. What's the link between top athletics and academics?

    NCAA 10,000m champion, Ben Flanagan, was recently awarded the NCAA Outdoor Division I’s Scholar Athlete of the Year award for men’s outdoor track and field. Flanagan is pursuing a degree in Interpersonal Practice/Mental Health MSW and achieved a cumulative GPA of 3.90.


    The award is based on a combination of success in the classroom and success on the track. Academically, a successful candidate will have achieved a minimum cumulative GPA of 3.25. Athletically, they will have either finished in the top 96 in the national indoor rankings, or competed in any round at the NCAA Division I Outdoor Championships.

    Previous men’s recipients of the award are Galen Rupp and Edward Cheserek. Rupp is an Olympic silver medalist and Cheserek ran a blazing 3:49 mile this past winter, which is the second fastest indoor mile in world history.

    On the women’s side, many of North America’s greatest runners appear on the list. For example, Jenny Simpson (nee Barringer), Colleen Quigley and Courtney Frerichs. Simpson is a world champion, Frerichs is the American record holder in the steeplechase, and Quigley was a 2016 Olympic finalist.

    There’s plenty of research on the benefits of exercise on cognition, but the benefits of sport don’t stop there. What’s highlighted by both experts cited below, are the habits and mindset that are developed through athletic performance, that transfer to academic performance.

    Stephen Baddeley, director of sport at the University of Bath, brings attention to the fact that academic success is partly a product of good habits. It’s much more than just being ‘smart’. As he told the Guardian regarding the academic success of top athletes, “Their weeks are very pressurized, so top sportspeople are extremely organised, disciplined and efficient with their time, which are useful skills in the academic side of their lives.”

    University of Toronto Track Club coach Ethan Davenport has seen both sides of the coin. He was a varsity athlete at an academically rigorous university, and now coaches some of the strongest high school runners in the country.

    He says,”There’s no question that sport, and especially track in my opinion, is a vehicle for success in so many other areas of your life. The students I work with have a particular mindset that contributes to their achievements on the track and in the classroom. I think it’s this mindset that really distinguishes an athlete, not so much talent, success or hard work.”

    Davenport suggests that it’s the athlete’s mindset that distinguishes them as a runner, and it’s that particular mindset that is easily transferable to academics. “It’s not hard to find the parallels: emphasis on the small details, a deep respect and importance on task or workout completion and ultimately, a strong desire to see their potential through whatever challenge may lie before them.”

    “None of this is new. There is a link between physical and mental health, and more specifically there’s a link between higher education and competitive sport. I studied cell biology and human physiology and ran for five years as a student-athlete at U of T, I know it from the research, but more importantly from experience.”
    sauce https://runningmagazine.ca/does-runn...e-you-smarter/
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  31. #431
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    I had a good run this morning. 22km. It was overcast which helped. I met Chris at the 9 km point. He was heading out on his KTM for some offroading. Every run is a new adventure. Today I spotted lots of Monach butterflies, a guy rollin with his dog, and a random roll of t.p. for the bridge vandals .

    So who also runs?-39742513_2196614770582962_2664388339372654592_n.jpg

    So who also runs?-39613703_2196623283915444_4160032445900521472_n.jpg

    So who also runs?-39606975_2196615140582925_4435860103257653248_n.jpg

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  32. #432
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    When MTB riding blew up in Southern California in the mid 90's I stopped riding all together as I couldn't stand seeing the trails that I had been riding virtually alone (with a few good friends) turn into something that looked like a ski resort. I then started trail running all of the trails that were now cut off to bike riders due to the "new" influx. after 8 years of that I blew out one knee and then broke the other motorcycle riding. No more running for me. I did however, just buy my first bike in 25 years, which lead me here. I climbed and skied Tuckerman's Ravine this year and after that experience, realized I need to get in better shape so I can actually enjoy it next year.

  33. #433
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    As someone who loves running and hates cellphones this story made me grin from ear to ear this morning

    Social media lights up after intern sprints to deliver Manafort verdict

    So who also runs?-internmanafortverdict-august21.jpg

    Even on a fast-paced day of breaking news, the sprinting intern in the blue dress stood out.

    Photos and video going viral on social media captured NBC News intern Cassie Semyon’s mad dash from a Virginia courthouse to deliver the news of Paul Manafort’s conviction on Tuesday.

    In a tweet punctuated by a “GoBlueDressGo” hashtag, Semyon thanked Associated Press photographer Jacquelyn Martin for capturing the image. NBC News reporter Andrea Mitchell tweeted that she’s “so proud.”

    Runner’s World saluted her sprint under the headline, “Give that woman a job.”

    Electronic devices are prohibited in the federal courthouse where jurors convicted President Donald Trump’s former campaign manager of tax evasion and bank fraud, so Semyon dashed out in her flats, carrying her pen and notebook like batons to break the news.

    sauce https://toronto.citynews.ca/2018/08/...afort-verdict/
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  34. #434
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    Squeezed in a few good runs this week: some sprints and intervals (at the gym); a long run 21km (yesterday) and a medium run today. It was a good week

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  35. #435
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    Super excited to receive my entry confirmation to the Boston Marathon yesterday afternoon.

  36. #436
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    Quote Originally Posted by smithe68 View Post
    Super excited to receive my entry confirmation to the Boston Marathon yesterday afternoon.
    OMG! that's fantastic!

    I looked at the website and see that there are qualifying times for gender and age group.

    Did you need to submit a qualifying time for just one race?

    https://www.baa.org/races/boston-marathon/enter/qualify
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  37. #437
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    Quote Originally Posted by cyclelicious View Post
    OMG! that's fantastic!

    I looked at the website and see that there are qualifying times for gender and age group.

    Did you need to submit a qualifying time for just one race?

    https://www.baa.org/races/boston-marathon/enter/qualify
    Thanks!

    You have to submit a qualifying time from any certified marathon course for the year you want to race.


    Sent from my iPhone using Tapatalk

  38. #438
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    So what race did you use for qualifying and (if you're willing) what time did you run to qualify? I've run only one official marathon, now some 15 years ago, and at the time thought the only reason to run another was if it was Boston. I'm unlikely to get into Boston by being famous or raising lots of donations, so maybe I'll need to revisit the qualifying route...
    "The plural of anecdote is not data." -- Attributed to various people in a variety of forms, but always worth remembering...

  39. #439
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    Received an email this morning telling me the fitness center will be closed until sometime in November for renovations. That's going to put a halt to my stop-on-the-way-to-work trail runs in the mornings, as I won't be able to shower. I'll see about some after work runs but we're still very much in summer mode, into the '90s next week, plus I haven't been leaving work until way after dark. But the week after is predicted to cool down into the low/mid 80s as a high and mid 60s at night. I need to just throw my running shorts/shirt in the car so I'll be ready whenever the opportunity arises, I already leave my running shoes in there. And get up early and do a run on the weekend.
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  40. #440
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    I started running about 36 years ago. Initially, I did it because there was someone I wanted to get to know who asked me to go for a run with her. 6 months later I was running 6 days a week and a year later I was on my college cross country team ( D III ). I still know her, relationship never panned out (for those who are interested). Since that time I have probably run 40K miles and done races from 800M to the marathon as well as trail runs of marathons + distance. I love the flow of running in the woods and mountain biking allows for that same feeling. These days I generally run 3 to 4 days a week at a variety of paces. Due to a serious injury about 8 years ago I no longer train to compete, just run for fun.

  41. #441
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    ^ inspiring story oldcolonial

    ^^ Hope you can still find some running options chazpat

    I took Friday off this week and went for a nice long morning run. I met a praying mantis on the multiuse path and became a human bridge... it was a little awkward posing for a selfie

    So who also runs?-41716475_2215752705335835_2883308182568960000_n.jpg

    So who also runs?-41661031_2215746468669792_8742418390708125696_n.jpg

    So who also runs?-41745263_2215754322002340_8005961417909862400_n.jpg

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  42. #442
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    I did a 22km funday morning run, trying to beat the heat. I've ran 995km since January... I'll be able to pass the 1000km mark this week with my short runs

    Met up with Chris at the halfway point

    So who also runs?-41863880_2216954915215614_424945442950742016_n.jpg
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  43. #443
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    Quote Originally Posted by Ptor View Post
    So what race did you use for qualifying and (if you're willing) what time did you run to qualify? I've run only one official marathon, now some 15 years ago, and at the time thought the only reason to run another was if it was Boston. I'm unlikely to get into Boston by being famous or raising lots of donations, so maybe I'll need to revisit the qualifying route...
    Sorry for late reply, I was out of town backpacking with no signal. I ran the Jack & Jill Marathon that is in the Snoqualmie/North Bend are of Washington state. I ran it in 3:08:36. It is a gradual downhill on trail, only pavement was a couple of bridges, and a real quad buster! I have never suffered so much from a run like I did this one, not even a 50k trail run or Ironman triathlon did as much damage to my legs but it was worth it.

  44. #444
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    Seven tips to make the most of this fall running season

    Here are some tips for running in the fall:

    1) Test your shoes: After you have logged many kilometers during the summer your shoes may need to be changed. Have a look and see how warn the tread is, if you have ran over 500 km in them, it’s usually time for a new pair.

    2) Sleep in: You no longer have to battle the heat. So sleep in, forget about starting your run at 6 AM. Get some extra zzzz’s and let your body rest.

    3) Remember to hydrate: While you are not sweating as much you are still working up a sweat and loosing hydration. Water packs are needed. Sunscreen too, the UV rays are not as extreme but can still do damage.

    4)Watch the weather: As the season changes we need to watch for new elements in the forecast. The fall often brings in strong winds which can really make for a challenging run. Rain can be cold and heavy especially when tracking Nor’easters. And temperatures are quickly falling, your morning run can be a little slippery as shallow puddles may freeze.

    5) Test new gear: Your running wardrobe is changing quick, from shorts to tights, tanks to long sleeves. Make sure you are getting used to the new clothing – maybe you are even opting for gloves. You never want to be using something for the first time on race day.

    6) Enjoy the colours: Find a new route in your area where the colours are just bursting with fall foliage. Your 5, 10, 15 km run will be done in no time as you enjoy the beauty of the route.

    7) Sign up for a race: Put your training to the test. One of the best rewards is completing a race and there are so many happening in the fall. Now is the time to participate in "marathon season." Many runs offer your full 42.2 km marathon. If you are not ready for this yet; half marathon (21.1 km), 10 km, and 5 km are great options.

    sauce https://www.theweathernetwork.com/ne...-season/72797/

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  45. #445
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    Today I ran 17km both road and trail. Trail running is different that road. I found this article about transitioning from road to trail

    HOW TO START TRAIL RUNNING: TIPS FOR ROAD RUNNERS

    So you’ve been pounding the pavement for some time, and have started thinking more and more about trading traffic lights for trailheads. We say go for it! Here are some beginner-friendly tips to help you feel as comfortable running on singletrack trails as you do spotting your favourite characters on sidewalks.

    GO FOR GRIP
    While you can hit the trails in road runners, you’ll definitely notice a difference in trail running shoes, especially if the terrain you’re running is hilly or technical. Trail shoes have deep lugs on the soles for grip, so you’ll be less likely to bite it on mud or gravel, and you’ll feel more confident each time you plant your feet.

    BE SELF-SUFFICIENT
    When you head into the forest, you’re leaving behind the convenience of corner stores for stuff like a recovery beverage or band aid. So while running with a backpack might feel weird at first, it’s totally worth it to have a place to stash a few key items.

    What to bring along? Your phone, a trail map (cell service can be spotty in some forested areas), an extra layer, a headlamp, and a water bottle or hydration bladder. Trail tip: after you fill your hydration bladder, flip it upside down and suck excess air out via the hose to prevent it from sloshing as you run.

    Any runner – pavement or dirt – knows the agony of a blister, so bring a mini first aid kit too. And don’t forget extra snacks!

    FIND A TRAIL CREW…
    The easiest way to get into trail running is to buddy up. Join a trail-specific running clinic, look for trail meet-ups in your area or chat with your current road running club about branching out. There are also MEC run crews across the country that head out on road and trail runs.

    … AND TRY A RACE
    Trail races are super fun. Most are smaller than road races, which gives them a friendly, grassroots vibe. They’ll often feature awesome snacks and treats at aid stations, like gummy bears and chips, and some even have a theme (we’re talking everything from ugly sweater to zombie trail runs). They’re also an excellent way to get to know new trails or meet your local trail running community.

    TRAIN YOUR GAZE
    While it may seem like common sense to say “watch where you step,” it’s pretty easy to get distracted by the sights and sounds of nature (there’s no harm in slowing down to take a look). Many trail clinics recommend that you look about at least 4 feet ahead, or where you would end up in the time it takes to say “one-one-thousand.”

    WALKING IS ALL GOOD
    While you may have spent time on the roads trying to cut out walk breaks or keep them minimal with something like 10-and-1s, you’ll need to think of walking differently on the trails. Walking the inevitable steep hills (up or down) isn’t lazy – it’s smart – and can save you lots of energy. Trail tip: don’t think of it as “walking uphill,” think of it as “power hiking.”

    PLAN AHEAD
    Route planning is key. While 10K on the road might take you 50 minutes, it could take you twice as much time on the trail. Elevation, technical patches and a tendency to be distracted by cool birds or ripe blackberries are all important considerations when you think about how long you’ll be out.

    Another thing that might slow you down? Unfamiliar trails. You’ll likely end up stopping at intersections to consult your map to make sure you don’t take a wrong turn. Give yourself extra time so you’re not chasing sunset or end up late for a post-run coffee date.

    RUN IN THE MOMENT
    Trail running has this awesome exploratory vibe to it that requires you to stay ready and alert – you’ll cross creeks, dodge roots and might meet some dogs to pet – but somehow, time seems to pass faster in the woods and you end up in that elusive flow state. It’s that something special about getting away from the city that makes the rest of the world feel like it’s falling away.

    sauce https://www.mec.ca/en/article/how-to...l_running_tips
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  46. #446
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    Quote Originally Posted by cyclelicious View Post
    I ran 11 km earlier this morning... I spotted this guy


    Attachment 1090729
    Spotted a guy who looked similar running around my neighborhood. Pulled up along side him and chatted him up a bit. Turns out that in his day he had run Boston in close to 2:30. Back in the day, his times were competitive with those of the great Johnny Kelly.

  47. #447
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    Quote Originally Posted by cyclelicious View Post

    ^^ Hope you can still find some running options chazpat
    Thanks, Judy!

    I'm not doing too bad, getting in two runs a week. I've been getting out Saturday mornings to some trails I haven't run in awhile. The one this morning, I've recommended to a number of runners I've met on other trails recently. I used to run there 2 or 3 times a week when I took my daughter to school but I hadn't run there in over a year or maybe two. It's even nicer than I remembered, lots of really good technical running with roots, rocks, off cambers, and hills. And really pretty.

    So who also runs?-cliffs.jpg

    So who also runs?-bridge_while_running.jpg

    So who also runs?-overlook.jpg

    So who also runs?-down_by_the_river.jpg

    So who also runs?-roots_while_running.jpg

    I had to jump over a copperhead a couple of weeks ago. Spotted him in the trail at the last moment as I landed and the only thing I could do was take a long stride over him.
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  48. #448
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    ^ Awesome trails and stories! I'm looking forward to running trails tomorrow
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  49. #449
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    I'm going to do a 20km race in 2 weeks on mostly gravel roads (and small sections of paved road and dirt trail). I've been researching the best type of shoe. I've worn down the tread on my current training shoes so I've been considering some options. I have a dedicated trail shoe but now I'm considering something more versatile. I found this article which helped guide my decision ... my conclusion is comme ci comme ça... but I am leaning to a sturdy road shoe.

    The Best Shoes for Running on Gravel Roads

    Choosing shoes for running on gravel roads can be tricky. Most companies market their shoes for either road running or trail running. Running on gravel can be a bit like either of these. To make the choice easier, focus on the type of gravel you’ll encounter, the conditions in which you run and other activities in which you participate.

    Types of Gravel Roads
    Not all gravel roads are considered equal. Some are relatively flat and level, with just a bit of fine gravel over a hard surface. Other gravel roads may be covered with thick, larger gravel. If the roads you’ll be running on consist of mostly finer gravel on a hard surface, you might consider using a sturdy road running shoe. You’ll likely need less tread on a road like this, and your chances of spraining an ankle will be lower. On the other hand, if you think you’ll encounter mostly thick or large gravel, a trail shoe may be your best bet. Trail shoes typically have more tread to keep you from slipping on the loose terrain and they also tend to provide more ankle stability, which you might need with the larger rocks.

    Conditions
    If you’re a fair weather runner, a road shoe is more likely to work for you on a gravel road than if you’re the type to run in any conditions. The upper material on a road shoe tends to be less durable and thinner so if you run in the rain, you may find your feet end up muddy and wet much more quickly than they would with a trail shoe. Many trail shoes are available in waterproof or water-resistant styles, which can be especially useful if you know you’re going to be running in a lot of muck or rain.

    Other Activities
    If you’re going to need your shoes for other activities, consider whether a road or trail running shoe would work better in these situations. For instance, if you’re going to run on gravel but need to wear the shoes to the gym, a road shoe may work better for you. The heavy tread of a trail shoe can be uncomfortable when doing some exercises in the gym. If you think you might need your shoes for hiking during a camping trip, the heavier, more durable trail shoe might be the best choice for you.

    Precautions
    Running shoes come in many different varieties, such as stability and motion control versions. Running in the wrong shoe for your feet can cause problems. Whenever possible, buy your shoes in a store that provides staff who can help you choose the best shoe for you. This will help you avoid injuries and make your runs a lot more fun!

    sauce https://woman.thenest.com/shoes-runn...ads-21772.html
    Last edited by cyclelicious; 10-08-2018 at 07:22 AM.
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  50. #450
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    I got my shoes. Saucony Iso Rides. I did a 15km (trail and road) shake down run yesterday and I'll give them

    So who also runs?-dscn8709.jpg

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  51. #451
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    Quote Originally Posted by cyclelicious View Post
    I'm going to do a 20km race in 2 weeks on mostly gravel roads (and small sections of paved road and dirt trail). I've been researching the best type of shoe.
    I do about half my miles on dirt/gravel/trail. Virtually any shoe will work for me on varied terrain, living in the usually dry high plains and mountains of Wyoming. But what I can't stand is a outer sole that picks up rocks. My newest pair of shoes (I always have two pairs in the rotation, alternating days) are some model of "On Cloud" that are nice and smooth on the road but if you even cross a scattering of gravel at the end of an alley they're almost certain to pick up stones in the grooves in the sole. Then you clack along on with a lump under your foot, hoping it will come out on it's own, but invariably you have to lean against a post or wall or sit down and pry out rocks ranging from walnut sized to pea sized. So...no deep grooves for me ever again, even for something that's ostensibly only a road shoe. I think the Saucony Iso Rides picked up by cyclelicious looked great.

    I run through the winter on ice and snow and any old small knobby tread will work (deep and/or tightly space lugs just pack in the snow), but how the out rubber hardens up in the cold seems to matter greatly, and it's not something I can judge without being out in conditions. I've had maybe 4 pairs of Topo branded shoes of various models and they've all been great in snow and ice. I also had a Hoka that also did well. In contrast, my Innov-8 and Altra shoes in the cold firmed up and were slippery -- I've not tried more than one model of each brand as they were dangerous 6 months of the year.

    Did my first slick run of the new winter yesterday -- lots of them to come. I'm somewhere just north of 1000 days straight of running at least a mile everyday, averaging 2.7 miles/day over that time, and it will be 3 years on December 31st.
    "The plural of anecdote is not data." -- Attributed to various people in a variety of forms, but always worth remembering...

  52. #452
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    I ran the 20km route for a gravel grinder race as part of my routine training (There was no running category) . My husband was the moto leader and sweeper for the 20, 40 and 80Km race. I started out ahead of the racers and ran a very hilly route in 2 hours... finishing before the first racers.

    Chris getting the dirt bike ready
    So who also runs?-44491687_2238386879739084_2681653107175194624_n.jpg

    There was a light dusting of snow when I headed out at 10:00
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    This was a long 10km straight hilly stretch of gravel
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    Long climb out of the valley
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    My only fans
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    First one to cross the finishline... hehehe
    So who also runs?-44566142_2238395713071534_8533854645670379520_n.jpg
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  53. #453
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    I competed in a local race 10km category. This was my 3rd year participating. Combo road and some trail... and lots of hills. I prepared with regular run training in all running conditions. Regular Crossfit strength training also made a huge difference. As a result I placed first in my class. And I bettered my time from last year by over 3 minutes. Thanks singlesprocket for your support and chasing me on the mountain bike.

    So who also runs?-rmke5jl.jpg

    So who also runs?-45002203_2242642835980155_7029702505281880064_n.jpg

    So who also runs?-44935156_2242641945980244_2706417630905892864_n.jpg

    So who also runs?-45029946_2242646499313122_4087078286029488128_n.jpg

    So who also runs?-45039255_2242647415979697_1094927020770459648_n.jpg

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  54. #454
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    Wow, cyclelicious, knocking three minutes off is huge! congratulations on your win.

    I had a great run on Saturday. I just returned from a 9 day business trip; although I took my running gear, I got zero runs in. I took my son to take the ACT and then was trying to decide where to run that wouldn't be too wet after days of rain. I almost opted for a paved multiuse trail but then decided to run a trail through a National Battlefield Park (Kennesaw Mountain) that I hadn't run it 5 or 6 years. It's mostly an old road so I figured it would be ok. It was.

    I got almost to the end before it crossed a road, about 2 miles in and decided to turn back. But then I decided to take a side spur that connected up to another trail with the intent to just run the spur and then turn around. But when I got to the other trail, a trail sign said it was only a couple of miles back to the parking lot taking that trail so I decided to just do a big loop. I had hiked this trail before but I never ran it; it is very steep and rocky.

    And it was a lot of fun. I eventually wore myself out and hiked up to the top of the mountain. There I was greeted by a foggy view and civil war cannons.

    On the backside, the trail is shorter and drops down to the parking lot. I was making my way down and a shirtless guy came blowing by me. My competitive nature kicked in and I picked up my speed, letting gravity do its thing. I didn't really expect to catch up with him, he was running through some rocky areas that I wasn't as brave to blast through. But then I got to a smoother section and saw he was walking. Just as I was catching up to him, I think I inspired him to run again. I'm not used to long descents, it's a mile from the top to the bottom and running down was like hitting a big downhill on the bike. When we were almost to the bottom, he stopped and walked again (I have no idea why) and I continued on past him and into the parking lot.

    I plan to run this loop again sometime.

    So who also runs?-km_run_00.jpg

    So who also runs?-km_run_01.jpg

    So who also runs?-km_run_02.jpg

    So who also runs?-km_run_04.jpg

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    Quote Originally Posted by Oh My Sack! View Post
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  55. #455
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    Quote Originally Posted by chazpat View Post
    Wow, cyclelicious, knocking three minutes off is huge! congratulations on your win.

    I had a great run on Saturday. I just returned from a 9 day business trip; although I took my running gear, I got zero runs in. I took my son to take the ACT and then was trying to decide where to run that wouldn't be too wet after days of rain. I almost opted for a paved multiuse trail but then decided to run a trail through a National Battlefield Park (Kennesaw Mountain) that I hadn't run it 5 or 6 years. It's mostly an old road so I figured it would be ok. It was.

    I got almost to the end before it crossed a road, about 2 miles in and decided to turn back. But then I decided to take a side spur that connected up to another trail with the intent to just run the spur and then turn around. But when I got to the other trail, a trail sign said it was only a couple of miles back to the parking lot taking that trail so I decided to just do a big loop. I had hiked this trail before but I never ran it; it is very steep and rocky.

    And it was a lot of fun. I eventually wore myself out and hiked up to the top of the mountain. There I was greeted by a foggy view and civil war cannons.

    On the backside, the trail is shorter and drops down to the parking lot. I was making my way down and a shirtless guy came blowing by me. My competitive nature kicked in and I picked up my speed, letting gravity do its thing. I didn't really expect to catch up with him, he was running through some rocky areas that I wasn't as brave to blast through. But then I got to a smoother section and saw he was walking. Just as I was catching up to him, I think I inspired him to run again. I'm not used to long descents, it's a mile from the top to the bottom and running down was like hitting a big downhill on the bike. When we were almost to the bottom, he stopped and walked again (I have no idea why) and I continued on past him and into the parking lot.

    I plan to run this loop again sometime.

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    Nice pics


    Sent from my iPhone using Tapatalk Pro

  56. #456
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    Quote Originally Posted by cyclelicious View Post

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    Towards the end of every run I find it odd birds just like this are always circling just above me ???

  57. #457
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    It was a beautiful day for a run. It's been a rainy November so far so I'm trying to get as much riding and running in as possible

    I did a 22km funday run. Gorgeous sunshine (in the morning); some leaves still on the trees. I spotted an interesting plane formation, realizing that it was probably 2 planes towing gliders.

    So who also runs?-45467639_2247215475522891_5824258494152310784_n.jpg

    So who also runs?-45335680_2247215535522885_1970345993983492096_n.jpg

    So who also runs?-45340733_2247215405522898_9009508791800037376_n.jpg


    So who also runs?-45383158_2247216182189487_4123986752480215040_n.jpg

    So who also runs?-45093840_2247214938856278_8950225006026031104_n.jpg
    F*ck Cancer

    Eat your veggies

  58. #458
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    What a difference a week makes! Sunday's run was in colder temps. -4c. Late afternoon so I was chasing the sun. Still managed 13km.

    So who also runs?-46040810_2252010818376690_6285718885765218304_n.jpg

    So who also runs?-dscn9513.jpg
    F*ck Cancer

    Eat your veggies

  59. #459
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    I run and mtb, and haven't noticed anything but improvement from each.

    Running has certainly helped my leg strength and cardio, as well as my core. Biking has helped improve my strength and endurance, as well as all those extra muscles you need for balance.


    Is Running Good for a Cyclist?

    When winter’s bad weather comes, each and every cyclist in Poland begins their countdown to when they can attend a training camp somewhere warm. After the recovery cycle and the period of rest from a bike begins the nagging question: To run or not to run? The answer will vary depending on whether you are a road, mountain or a cyclo-cross cyclist. But before analyzing any particular group of cyclists, it is important to know that, from the physiological perspective, we may perform aerobic work during both cycling and running, yet for our muscles these will be completely different stimuli. When you are running, concentric-eccentric contractions occur (concentric ones during propulsion and eccentric ones during braking). Whereas when you are cycling, only concentric contractions occur (muscle shortening). Therefore, the mechanical cost of your muscle work will vary considerably. When you are running, the muscle fiber damage that occurs is significantly greater than the damage occurring when you are riding a bike. Thus, a two-hour aerobic run session will be a much greater strain to your body than a two-hour aerobic training session on a bike. Another issue is that when you are running, you do not develop the neuromuscular connections specific for cycling. In other words, running will not enhance your threshold power, nor will it give you the sense of “feeling the crank” better. Thus, is running good for a cyclist?

    Running For a Road Cyclist
    The first group encompasses road cyclists who have already finished the recovery cycle and are currently in the phase of total body conditioning. If you belong to this group, you may begin with run-walk intervals. This can for example be a four-minute run with a two-minute walk, alternating for a total of 20 to 30 minutes. In the period of adaptation of the skeletal system, it is essential for you to focus on the frequency of running rather than on its volume, meaning three, 30-minute interval workouts a week will be a better solution than a continuous run of 1.5 hours once a week. At this stage, running will enable you to maintain the condition of your cardiovascular system and will bring variety into your cycling training. When you move into more advanced training sessions, you should consider stopping your running due to its high risk of injury.

    Running for a Mountain Cyclist
    With regard to mountain cyclists, total body condition is of greater significance, thus, if you belong to this group of cyclists, you may treat running as an alternative form of aerobic endurance training in the pre-base training period. Frequently, after your first season’s peak race, running can also bring variety to your training, and it can also be a good idea for training during holidays to maintain fitness when perhaps cycling is not an option. What is more, when you are running, you improve your body balance and the neuromuscular coordination, which is necessary for mountain biking. An enhanced body stability and total body condition may reduce the risk of injury in mountain biking. From my experience as a coach, I have found that running has a good psychological influence as it breaks the monotony of cycling training sessions and may “rebuild” an athlete suffering from overtraining or performance burnout.

    Running For a Cyclocross Cyclist
    Last but not least, there is the group of cyclocross cyclists for whom running is much more frequently applied in their pre-base training period. A remarkable cyclocross cyclist, Niels Albert, performs 30-minute run sessions once a week for most of his season. During such a training session, he repeats some sprints, uphills and downhills, but his sessions never last more than 30 minutes. Moreover, he never uses a bike during these run sessions. A regular and relatively short running session should then be treated as a part of one’s regular training cycle in cyclocross.

    To sum up, depending on your main discipline and the preparation period, run training will perform different roles. Nevertheless, in order to avoid training injury, such training should always be implemented into the training plan under the supervision of an experienced coach.

    sauce https://www.trainingpeaks.com/blog/i...for-a-cyclist/

    So who also runs?-45000556_2242864555957983_4988481364706721792_n.jpg

    So who also runs?-45002203_2242642835980155_7029702505281880064_n.jpg
    F*ck Cancer

    Eat your veggies

  60. #460
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    17km run. Milder temps attracted a cute little muskrat on the melting river ice (not sure if it was Muskrat Susie or Muskrat Sam... but it was singin' and jingin' the jango ) ; also spotted a group of roadies; and the remains of last weeks snowman. Chalk up another fun training run ... always an adventure

    So who also runs?-46657265_2261390920772013_7904858016611041280_n.jpg

    So who also runs?-46709221_2261386957439076_7257990771662389248_n.jpg

    So who also runs?-46954940_2261393934105045_1414467639790534656_n.jpg

    So who also runs?-kiaskf3.jpg

    So who also runs?-46796965_2261384300772675_2883550259810664448_n.jpg

    From last weekend

    So who also runs?-46677556_2261453554099083_139337535175262208_n.jpg
    F*ck Cancer

    Eat your veggies

  61. #461
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    On average, runners drink more beer than cyclists, according to Strava

    Strava released its 2018 year end review this morning, and the results show that based on activity title, runners are more into beer than cyclists. Strava has 36 million users in 195 countries who have collectively completed 6.67 billion miles, and the infographic below details how those users document their activity based on food.

    So who also runs?-strava_food-around-world-912x912.jpg

    On the whole, more cyclists posted about beer, but there are more cyclists on Strava than runners. Percentage-wise, 66 per cent of runners included beer in their activity titles, whereas 34 per cent of cyclists included it in theirs. Overall, cyclists preferred coffee to beer, and coffee was referenced in 50 per cent of their activity titles.

    Runners have also made an event out of beer and running in the beer mile. Canadian Corey Bellemore is the world record-holder, and historically, Canadians have been some of the best in the business at the event.




    sauce; https://runningmagazine.ca/the-scene...G_2p9f7bajur6k

    What if you do both?
    F*ck Cancer

    Eat your veggies

  62. #462
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    Temps are up to 10c. Trails are soft and mucky, so I did a run instead of mtb.

    19km mild and foggy

    So who also runs?-47431272_2266475730263532_2502573247472599040_n.jpg

    So who also runs?-47269268_2266480973596341_4521029416406482944_n.jpg

    So who also runs?-47291976_2266480056929766_2086763719651491840_n.jpg
    F*ck Cancer

    Eat your veggies

  63. #463
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    Break out MTBers from general cyclists and I think you'll get a very different result.

  64. #464
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    Me and my shadow did a frisky funday 16km run ( 1c and -6c windchill). I didn't mind the cold because I knew Chris was working outdoors today. The trails were solid; ice is forming again on the river. I spotted a fox crossing the trail... Fox on the Run .

    Good day


    So who also runs?-48372467_2271610236416748_7120014217133948928_n.jpg

    So who also runs?-48373831_2271608979750207_1535111750716751872_n.jpg

    So who also runs?-48275010_2271608869750218_1373829617013489664_n.jpg

    So who also runs?-48046693_2271609456416826_4187718719918571520_n.jpg
    F*ck Cancer

    Eat your veggies

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