BOILHAM   20,186
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BOILHAM's Recent Blog Entries

How I Did My First Hill Repeats. (Beware, Boring training report)

Sunday, March 24, 2013

I got a lot of comments on my status the other day, when I mentioned I had done 3 miles of hill repeats. I thought I'd talk about it here.

I warmed up with the foam roller and did some slow jogging/walking for just over 1/2 mile to get to the hill, which in this case is a walking ramp which goes over a busy county road in my area. I started slowly the first pass, and jogged down. Each uphill I would increase my speed and effort a tad. I did this 3 times back and forth, so six passes. On the third loop, I jogged down, and ran about a quarter mile before turning around. I just wasn't ready for that last (6th) uphill just yet. Then I made the final uphill, jogged down and ran the half mile home.

I did concentrate on form when I did these. Arms at 90 degrees, by my side and upright posture with a forward lean from my ankles.

All of my routes have hills or inclines on them, and some days I run up pretty hard just to build speed and endurance. But, this was the first time I did real hill repeats in any concentrated way. As, a natural result, I did have some muscle soreness the next day, but not too bad. I rested one day and then did my long run, so I recovered quickly.

Now that I've tried this, I will continue to incorporate them into my routine. I have been doing speed work once a week or so, and now I'll just add the hills in when I can.

I'm not actually training for any races right now, just doing maintenance and running for the joy of it.

Thanks for reading and have a great day.

  
  Member Comments About This Blog Post:

BROOKLYN_BORN 3/26/2013 12:19PM

    That's what I need to do. I have a "nememis" hill that I haven't been able to conquer EVER. I need "repeats" to build up to it.

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PIXIEMOM13 3/25/2013 12:32PM

    That's awesome! I'm going to have to start adding hill repeats into my regular workout (I run on a hilly route anyway, like you said.) but I don't do them in a concerted effort.... and after this Saturday's race, its obvious I need to work on those hills because they are out there!

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LIGHTNINGRUNNER 3/25/2013 11:42AM

    Great job

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MASRITE 3/25/2013 10:06AM

    I hate hills, but I run up them anyway!! I just put my head down and go. Nice to see that you're just running for fun right now.

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CM_GARDNER78 3/24/2013 11:01PM

    Awesome! And you are keeping your muscles guessing too!! Way to go! It is NOT boring to hear how other people do their workouts! :-) Thanks for sharing!!

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LINDAKAY228 3/24/2013 7:29PM

    Great job! I need to work on hills instead of trying to find the flatter places around here. And we have lots of hills so I have no excuse. You're inspiring.

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STITCHERFRIEND 3/24/2013 5:40PM

    I find they help my speed. I think they help me out better than speed drills. Of course all my running courses have hills too. Way to go to do 6 the first time out. Awesome!

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DORAL33178 3/24/2013 4:48PM

    Hills are no fun to do.....whether it be in a race or in training. They do make you challenge yourself and you also become stronger along the way. Great job getting in your hill work, Vic!!

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KANDOLAKER 3/24/2013 3:27PM

    As always, you are an inspiration! Best wishes on getting and staying in tip-top shape! emoticon

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SEABREEZE64 3/24/2013 3:15PM

    I've read they are very good for building a strong runner. Good for you!!

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DALID414 3/24/2013 2:26PM

    Wow, sounds tough.

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RUN4FOOD 3/24/2013 2:16PM

    You must be in very good shape. You keep pushing yourself without any apparent problems.
Keep up the good work and the next race you do have will be a breeze.

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NWFL59 3/24/2013 12:24PM

    wow! Bully for you! emoticon

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BIGPAWSUP 3/24/2013 12:22PM

    Wow - you are amazing. I know I couldn't do six! This is certainly something I need to try. emoticon

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LIVE2RUN4LIFE 3/24/2013 11:22AM

    Wow, six is a lot to start with, and pushing the pace to boot. Impatience isn't the best training strategy at any age. I started with two, but I do them every week in some form or another. And of course I can do a lot more now. They never made me sore, injured me in any way, or required extra recovery that affected the quality of other workouts.
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NATPLUMMER 3/24/2013 10:13AM

    Nice!!

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No Such Thing As Coincidence?

Saturday, March 16, 2013

This morning I was going through my Facebook picture albums, because one of my FB friends had 'liked' several of them.

I came across these two pictures I had taken near the end of May 2011.



This hawk had landed in the oak tree in my front yard. I was amazed to see it land there, and I ran to fetch my camera. It remained calmly until I took a few pictures. You can see it looked down upon me. Then it just flew away.

At this point I will give you some background about me. I have Cherokee Indian blood from both my mother and fathers sides of the family. My maternal G-G grandmother was 100%. I was born in Little Rock, AR where there were many Western Cherokee Nation descendants.

I went to the internet, looking for Native American lore about this bird. It turned out to be a Broadwinged Hawk. I searched further to see if there was any significance attributed to the hawk.

"According to native american lore, the hawk is the messenger of change. Hawk reminded the people they needed to be awake and aware and can achieve great things through persistence and sheer strength of will." This is a quote from my May, 2011 description of the pictures.

The visitation of a hawk is a messenger of change. Hmmm. That picture was taken 3 months before I decided to go for my first 'jog' to lose weight.

Coincidence? Probably. But, I still got goose bumps when I saw that picture caption this morning.


Thanks for reading and have a great day.


  
  Member Comments About This Blog Post:

STRIVER57 3/31/2013 6:02AM

    lovely picture and lovely blog.

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ANDY_54 3/20/2013 6:43PM

    Love the picture of the hawk--they always look so very haughty in my opinion. As for coincidences, I tend to go with the 'signs' theory--and it was a good sign in this case! You've done great!

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KANDOLAKER 3/20/2013 4:52AM

    Love your story and your messenger for change! Awesome!

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BROOKLYN_BORN 3/19/2013 6:18PM

    I don't have American Indian blood, but we Slovaks believe in "signs" too.


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HEALTHY-SPARK 3/19/2013 6:12PM

    Very neato. I have goosebumps now too!

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LINDAKAY228 3/19/2013 6:06PM

    What an awesome story! Thanks for sharing it!

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SORGIN 3/18/2013 11:21AM

    What a great story. I have had a lot of "coincidences" through the years. Who knows if they really mean anything, but to me, they have come at the right time and made me look at things a little different. Thanks for sharing this!

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LIGHTNINGRUNNER 3/18/2013 10:54AM

    How neat.

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JULIA_RUN2SMILE 3/16/2013 10:22PM

    There is no coincidence!!! I believe in little signs of furtune!
Great pictures!

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CM_GARDNER78 3/16/2013 9:32PM

    emoticon WOW!! Gives me goosebumps too!!! That is awesome!!!

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NWFL59 3/16/2013 7:11PM

    emoticon Glad your pictures are appreciated and you got a visit from such a great representative of nature.

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BIGPAWSUP 3/16/2013 5:20PM

    Awesome! How wonderful.

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SYNCHRODAD 3/16/2013 4:48PM

    If you ever see the Grim Reaper and a flock of hungry vultures in the tree, run.....

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NATPLUMMER 3/16/2013 4:35PM

    Cool!

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EXOTEC 3/16/2013 1:41PM

    What a beautiful creature. Coincidence? Not? who cares. S/he is a link to our wholeness, and that is always a good thing. Take inspiration and hope from all these other lives.

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DALID414 3/16/2013 11:50AM

    Wow! It is awesome that he gave you time to take the pictures.
I think it was a sign, but that just may come from my girly romantic side emoticon

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ONMYMEDS 3/16/2013 11:06AM

    Coincidence? Of course it is. But still cool.

We get hawks in our yard all the time although ours are sharp shinned hawks, not broadwinged. The only message they send is "Pigeons, beware!!"

Love the new look, by the way. You make a great leprechaun.

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LAURIE5658 3/16/2013 11:04AM

    There are no such things as coincidences. What a great story, my friend.

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Relaxing and Building Endurance.

Thursday, March 14, 2013

It's been less than 2 weeks since my last race, and the first time in quite a while since I haven't been in training for an upcoming event.

While I do enjoy the official pre-race training, this is good too. I am officially in 'recovery' mode right now, so I am expected to take it easy. I'm not sure if I am doing too much running right now, but my body says I am doing fine. I take it slow, and am walking and running to ensure the knees and ankles stay injury free. But, I am putting in the miles as well. I like it. I'm burning calories and eating less, too.

I am also doing more ST lately. I'm doing lots of core work now in addition to upper body training. Less intensity and focus on race preparation gives me more energy to strength train so that's good. I'm able to do both ST and running with equal intensity. I like that. Now I don't feel like I'm putting the weight training on the back burner because I will need that energy for race day.

So, I was just thinking about how differently I approach my running during different times, and thought I'd put it to words.

My next marathon will be in November, so I do have that one run to train for, but it's quite a way off. For now, I will just enjoy my running while building up my endurance until official training starts.

I am feeling great, slimming down a bit and life is good!

Thanks for reading and have a great day.


  
  Member Comments About This Blog Post:

MASRITE 3/15/2013 3:12PM

    I'm glad to see that you're "taking it easy" right now. After all those races you did, right after the other, you needed to take a break. Glad you're enjoying your st and even slimming down. Nice!!

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DORAL33178 3/15/2013 12:23PM

    I can relate to how you feel Vic. I just finished my last race on Sunday and so far I do not have anything to train for. I took this week off from running and feel guilty doing so, but my schedule has been too busy for me to squeeze in a run. Looking forward to hitting the pavement on Sunday for sure.

If there was some way to add an hour or two to my day, I would like to think I could get more things accomplished....not likely but still a dream. I need to look over the old planner and see how I can add more strength training to my schedule. Over the summer, I am going to do more ST since I will have more free time to do so and hopefully I will be able to drop the last ten pounds I want to lose. I really don't mind doing ST, but right now the only free time I have is when the kids are home; lately they have been playing together one moment and fighting like cats and dogs the next. I don't want to start my ST only to be interrupted minutes later. It is never a dull moment in my house with my two kids.

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SEABREEZE64 3/15/2013 7:21AM

    You are doing great. I am in recovery - maintenance mode right now. My brother, Jay, finally responded about Panama. This is what he said, "Tell your running friend that He and I were in Panama at the same time. We probably did not know each other because he was at the receiver site and I was at the transmitter site at Summit, C.Z."

Comment edited on: 3/15/2013 7:21:56 AM

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CM_GARDNER78 3/14/2013 11:20PM

    That is awesome!! Way to go!! :-) What a great way to relax a little! ;-) Keep it up!

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LINDAKAY228 3/14/2013 7:58PM

    Relaxation and recovery is so good sometimes! So is shaking up the routine by doing the ST. Awes0ome!

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CHANGINGHORSES 3/14/2013 7:25PM

    Enjoy your "relaxation". It is a different frame of mind when you run to train for a race vs. running for the sake of running for health. Strength training is a big plus! Good for you. I know that I should ST but I really just cannot get into it. My idea of ST is lifting rocks to make garden walls. I really am wimpy though and could use it. I have very strong legs but weak arms.
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NWFL59 3/14/2013 6:59PM

    emoticon emoticon emoticon emoticon

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ROXYZMOM 3/14/2013 3:40PM

    First off - I did a double take when I saw the word "relax" after your name on the friend feed. I have never equated that word with you, you always seem to be on the go!

I am glad you are enjoying your time off from training!

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BIGPAWSUP 3/14/2013 12:48PM

    Wonderful! This is a great read and hopefully some of that ST sinks into my little head!

emoticon

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LIVE2RUN4LIFE 3/14/2013 12:39PM

    Building a good aerobic base is as important as training hard. I like to strap on my heart rate monitor during maintenance running and keep the heart rate in zone 2. It allows me to keep my miles up while also letting the body recover.

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NATPLUMMER 3/14/2013 11:50AM

    emoticon

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STRIVERONE 3/14/2013 11:48AM

    We share many of the same goals and I get a lot of hints and nudges from your blog.
Thank you.

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PMRUNNER 3/14/2013 11:48AM

    In between specific training is kind of like being in maintenance. The training you do is less specific and a bit more fungible. You still need to train and follow a sensible diet in support of your long term goals, but you have more latitude to do as you wish rather than what your plan dictates.

Enjoy your freedom while you line up your next challenge!

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LIGHTNINGRUNNER 3/14/2013 11:33AM

    Enjoy your off season

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SUNNYSIDEUPMARY 3/14/2013 10:37AM

    Thanks for sharing! Such a timely blog as I am about to finish the Winter Run Series this weekend and my first ever marathon training doesn't start for a month. My marathon is in October. I've been wondering what to do to guide me in the interim. I'm glad to read that someone else is "in between" goals. I like what you have to say on the subject!

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DALID414 3/14/2013 10:34AM

    Just yesterday I was in the Body Pump class thinking I should train more like a guy and focus on upper body and abs! (I increased my squat weight, but haven't increased my weight for any upper body work.)

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You needn't be obsessive about weight control.

Monday, March 11, 2013

My friend Joe, rode his bike in from Phoenix for Bikeweek. We got together yesterday to spend the day in Daytona Beach and reunite.

I've known him since childhood and we try and see each other once in a while. While we were there, we took the obligatory pictures of the local saloons and wild activities. When I was going through the pictures, these two shot popped out at me, and I thought they'd be of interest. They are not posed to make my point, they just happened to be in the roll of pics just as they are shown.

It occurred to me that they make the point that we need not be obsessive in our quest for weight control or weight loss. We can enjoy life's little pleasure as long as we pursue them in moderation.

Check this out.



This is me and Joe. I have a beer in my hand.



This is me and Joe a little later. I have a water in my hand.

I had a great time and enjoyed life's little pleasures in moderation.

Thanks for reading and have a great day.

  
  Member Comments About This Blog Post:

CM_GARDNER78 3/14/2013 9:49AM

    Oh my gosh - how much FUN!! :-) That is awesome!!

I agree 1,000,000% - moderation is key to enjoying EVERYTHING! :-)

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LIGHTNINGRUNNER 3/12/2013 11:39AM

    You look good and look happy too. That is what is super important.

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LISAINMS 3/11/2013 9:41PM

    Exactly!

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KA_JUN 3/11/2013 6:38PM

    nice!

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FANGFACEKITTY 3/11/2013 3:47PM

    Great message...moderation in all things, old AND "bad".

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MASRITE 3/11/2013 3:35PM

    Looking good!!

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NATPLUMMER 3/11/2013 1:49PM

    emoticon

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LINDAKAY228 3/11/2013 12:16PM

    Great blog and glad you got to connect with your friend. Looks like you had a great time!

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KANDOLAKER 3/11/2013 11:07AM

    Great photos and message - thanks for sharing. Yes, life is about moderation - and remining ourselves of such. All the best to you this week!

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BIGPAWSUP 3/11/2013 11:07AM

    That is awesome! Balance - and enjoy life! Woo Hoo!

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SEABREEZE64 3/11/2013 11:03AM

    How fun! I hear Daytona is BUSY during bike week!

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LAURIE5658 3/11/2013 11:00AM

    You look absolutely happy and awesome!!!!

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WORKNPROGRESS49 3/11/2013 10:44AM

    emoticon

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DALID414 3/11/2013 10:38AM

    That's funny, like you photoshopped the beer out and replaced it with the bottle if water to make the photo pc emoticon

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SYNCHRODAD 3/11/2013 10:31AM

    Beer and water, staples of a man's diet for a 1000 years. When you said "bike", I was thinking bicycle and going "wow, that is an accomplishment." Thanks for sharing a old friends shot.

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CAGMUAHFO2 3/11/2013 10:21AM

    Thanks for sharing!! Looks like you guys had a great time!!

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Florida Runners Don't Like the Cold Weather.

Sunday, March 03, 2013

Today it was 36 degrees when my half marathon race started! After living in Florida's warm climate for 26 years, 36 degrees feels a lot colder than I remember it.

The race was to start at 7:00 AM. When I walked out to check the start line at around 6:30 there were few runners out and waiting. I think they were staying warm for as long as possible, pre race. I know I was.

So, the race got off on time, I took off my gloves and handed them to DW, but kept the hooded sweatshirt on. Around mile 3 I shed the sweatshirt, and tossed it to the side of the road. I was already warmed up, but not really 'feeling' this race. I just wasn't into it, or full of energy. I assume I'm in need of rest; as those who read my blogs all seem to agree, I am probably overdoing the long races.

I was okay, though. I did a run/walk for 3/1 but my walk was fast. My heartrate seemed to be higher than what I've seen on my fast training runs. But, I was going to give it a good try. I reached the 5K mark at 31 minutes not a bad HM pace for me. At the 10K I was at 62 minutes, pretty good considering I didn't feel like I had a great deal of energy today. I decided that since I was doing better than I felt, I would push a little harder. Sometime picking up the pace will help me to muster up some additional energy, but not today. But I kept running hard. I thought I might even get close to my PR, which coincidentally, was achieved on this same course last year. This course does have some hills, but that last half is flatter, which I liked.

I just kept on pushing and trying to do the "finish time" math wasn't exactly working too well for me. But, what numbers I did muddle through indicated I was going to have a good time, after all.

I was actually walking less and running more the last few miles. Coming down the finish corridor, I saw DW on the sidelines and she was cheering me on. I was able to sprint across the finish line pretty quickly, and the announcer even commentied "now that's the way to finish a race", as I ran across the finish line.

I ended up with a good time of 2:09:53 and won 2nd place in my AG. The same result I had last year. And the same guy beat me this time, by pretty close to the same margin he beat me last year. So, at least we are consistent.


It was only 40 degrees at the end of the race. I went back to the RV and put on jeans and a long sleeved shirt before getting my award





Thanks for reading and have a great day.

  
  Member Comments About This Blog Post:

DORAL33178 3/11/2013 10:24AM

    I just saw this blog. Vic, congrats on your AG placement!

Yes, 36 degrees is too cold for us Floridians, especially when it rarely dips below 50. I am down to about 2 long sleeve shirts, a turtleneck, and two sweaters. Glad the weather is warming back up.

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FANGFACEKITTY 3/9/2013 5:41AM

    Way to go! I can only hope to have half as much energy...now, let alone in 20 years! Great result for not feeling it!

I'm catching up from being an MIA lurker for 2 months so re: some of your earlier blogs. You might be an amazing fast morse operator but there is no way you are not equally as amazing with running. As I head into the last few weeks before my first marathon I am using your experiences as inspiration to keep going.

emoticon for sharing them with us and for being a SP friend!

P.S. I am from Michigan born and raised & I think 36 degrees is cold too! I would be perfectly happy to never experience anything under 70 degrees again.

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TESS504 3/5/2013 10:40AM

    2:09 walk/Run that is great!!! Congrats on your award.

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WONDERWOMAN 3/5/2013 9:11AM

    Excellent job for someone who "wasn't feeling it." Now go get some rest.

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ONMYMEDS 3/4/2013 7:53PM

    You're pretty fast for someone who is such a wimp about the weather. emoticon

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LINDAKAY228 3/4/2013 4:34PM

    That's awesome! Glad it went good for you despite the cold weather. Make sure you get some rest now LOL!

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CHEMCHIC2006 3/4/2013 4:25PM

    Way to finish strong! That's a great time! (And.. no, 36 degrees is cold to us northerners too!)

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KANDOLAKER 3/4/2013 12:51PM

    Congratulations on another great race - you are incredible!! Glad you had a consistent time, even when you weren't feeling it this time!. You are just awesome and I admire your commitment!

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TYKXBOY 3/4/2013 12:48PM

    Excellent race, especially for knowing and feeling that you need to rest.

Finishing is my favorite part of the race. Finishing hard, that is. And getting comments from the announcer is a bonus!

emoticon emoticon

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SCHOOLNURSE86 3/4/2013 12:42PM

    Congratulations, what a great race you had!! I would be ecstatic to place that high in my AG emoticon

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MBSHAZZER 3/4/2013 11:38AM

    Excellent race!!! I am not liking the cold weather, either!

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LIVE2RUN4LIFE 3/4/2013 11:02AM

    emoticon emoticon

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LIGHTNINGRUNNER 3/4/2013 10:47AM

    You did awesome. So impressed.

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CM_GARDNER78 3/4/2013 9:02AM

    Way to go!!! :-) You did a great job!!

I had to LOL when I read your comment about 36*....up here in Michigan - 36* is a heatwave!! :-) Ha ha! It's funny how different things are all over this country! ;-)

Have a great Monday!!


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PMRUNNER 3/4/2013 7:51AM

    That's great! Thanks for sharing! 36? That's a warm running day in winter up here!

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STRIVERONE 3/4/2013 12:32AM

    From my perspective, that's a great HM time Congrats.

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RHONDALYN10 3/3/2013 9:59PM

    Nope, don't like cold weather running or cold weather.
GREAT time though! Wow you are fast!! Keep up the incredible runs!

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NINJALINDA 3/3/2013 9:15PM

    Awesome race! And FYI, this Virginia runner isn't thrilled with cold temps either (39 for today's run, brrr!)

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CRYSBROWN1 3/3/2013 8:34PM

    emoticon emoticon emoticon
WOW a great finish! It must be a Florida thing - that weather doesn't sound too bad...LOL!

Great job on your AG victory!!

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ROXYZMOM 3/3/2013 8:25PM

    Awesome job! Great time! And congrats!

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NATPLUMMER 3/3/2013 8:19PM

    36* is pretty darn cold.
emoticon You did great!!

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RUN4FOOD 3/3/2013 8:02PM

    Congratulations! For someone who needed rest you did extremely well.
Now maybe some well deserved rest.

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NWFL59 3/3/2013 6:34PM

    Excellent! Glad you had a good amount of energy left for a sprint across the finish line! Hope you'll give yourself a bit of a recovery time. emoticon emoticon emoticon emoticon

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MASRITE 3/3/2013 6:28PM

    Another awesome race for you. Now, will you take a break and rest up?? emoticon

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SYNCHRODAD 3/3/2013 4:47PM

    Every time I read your blogs, it encourages me. Thanks!

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SEABREEZE64 3/3/2013 4:43PM

    Great job! You are doing awesome!

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ELISEL 3/3/2013 4:33PM

    Whoo hoo...great race considering the conditions. I live in New England and hate cold weather too!

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CHANGINGHORSES 3/3/2013 4:10PM

    Whoowee! That is cold for Florida. You did great! Iguess that you had to go fast to get your clothes back on quicker! Way to go!

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WINDSURFNERD 3/3/2013 3:33PM

    Congratulations on your well-run race and your age group bling!! An HM finish of 2:09 on tired legs is an admirable accomplishment! And this wimpy Cali-girl would agree with your dislike of cold weather. Stay warm and enjoy your victory!
naomi

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BIGPAWSUP 3/3/2013 3:31PM

    You are amazing to me! I'm always so inspired by your races. I'm gonna go have myself a run today!

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MAGGIENCALI 3/3/2013 3:29PM

    Congrats on the race! BTW, So.Cal runners don't like cold weather either. 30* is just way too cold for me. emoticon emoticon

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DALID414 3/3/2013 3:22PM

    Consistently GOOD!
I can only imagine if you would have 'felt' the race.

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LRB444 3/3/2013 3:14PM

    Congrats! You did great.

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