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Too snowy to run today (more on the way!).<br><br><br>
Stretch / Abs / 3 X Weightlifting Circuit ( total body ).
 

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A tad sore after yesterday's long run. I ran mostly trails and cross country for almost 6 hours and ran a lot of hard downhills. I am planning a short hour long run with the running group tonight.
 

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45 min on the mill today! Very, very slow, but its better than nothing I guess!<br><br><br>
Feet still feel good so I am a very happy camper! <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif">
 

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Circuit training. I was expecting to feel some discomfort from yesterday's run, but I feel great! rawr!
 

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Nice job everyone! Keep up the great work!<br><br>
As for me:<br><br><b><span style="text-decoration:underline;">Daily Run Report</span></b><br><br><b>Date:</b> 02/12/2007 <b>Time:</b> 16:20<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 15.2 miles <b>Total time:</b> 02:20:52.4 <b>Average Per Mile:</b> 00:08:56.3<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=230385" target="_blank">Home 15.2 mile loop</a><br><b>Max HR (for entire workout):</b> 158<br><b>Average HR:</b> 147<br><b>Shoes:</b> Mizuno Wave Rider 9 <b>Date Entered Service:</b> 12/17/2006 <b>Ending Mileage:</b> 369.99<br><br><b>Weather:</b> Clear, gusty winds. Sidewalks still a bit iffy in Burlington, okay in Wilmington.<br><b>Temperature:</b> 34 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 30 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 30 <b>Temperature Type:</b> Wind Chill <b>Time:</b> Start<br><b>Temperature:</b> 26 <b>Temperature Type:</b> Wind Chill <b>Time:</b> End<br><b>Dew Point:</b> 9 <b>Time:</b> Start<br><b>Dew Point:</b> 9 <b>Time:</b> End<br><b>Wind speed:</b> 4 <b>Max Gust:</b> 17 <b>Direction:</b> NW<br><br>
I was able to do the 15.2 mile loop tonight, even though the sidewalks in Burlington are still bad in spots.<br><br>
I felt okay. A bit of soreness in my right glut.<br><br>
I am considering breaking the contract with my body tomorrow night. For those who don't know, I have some old injuries that can act up occasionally. My body and I have come to an uneasy peace...if I run 3 days on (once a day) and take the 4th day off, my body and I get along. Tomorrow is my scheduled day off, but there is a very good chance I'm going to be forced to take Wednesday off due to a Nor'easter. So, I'm thinking of violating the contract, and doing a <b>VERY</b> easy, short run tomorrow night. It'll be the 4th night in a row, but if I take it really easy, and don't go too far, I think I'll be okay. And I like the idea of taking the chance on the 4th day in a row, rather than taking two days in a row off.<br><br>
I know you always do, but keep your fingers crossed for me folks, please. Violating the contract with my body is something I hate doing, but taking two days off in a row is also something I hate doing too. And running in a Nor'easter is not an option, or at least not a good one! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:58.5 1.0 00:08:58.5 143 142 00:08:58.5<br>
Mile 2 00:08:42.0 1.0 00:08:42.0 134 142 00:17:40.5<br>
Mile 3 00:08:48.5 1.0 00:08:48.5 148 145 00:26:29.0<br>
Mile 4 00:08:47.4 1.0 00:08:47.4 145 148 00:35:16.4<br>
Mile 5 00:08:37.5 1.0 00:08:37.5 143 146 00:43:53.9<br>
Mile 6 00:08:37.2 1.0 00:08:37.2 148 148 00:52:31.1<br>
Mile 7 00:08:41.2 1.0 00:08:41.2 153 152 01:01:12.3<br>
M8+9 00:17:45.8 2.0 00:08:52.9 147 147 01:18:58.1<br>
Mile 10 00:09:03.1 1.0 00:09:03.1 153 150 01:28:01.2<br>
Mile 11 00:09:07.2 1.0 00:09:07.2 154 155 01:37:08.4<br>
Mile 12 00:09:51.6 1.0 00:09:51.6 147 153 01:47:00.0<br>
Mile 13 00:09:15.8 1.0 00:09:15.8 146 147 01:56:15.8<br>
Mile 14 00:08:46.7 1.0 00:08:46.7 153 146 02:05:02.5<br>
Mile 15 00:09:06.7 1.0 00:09:06.7 154 151 02:14:09.2<br>
Mile 15.2 00:01:42.6 0.2 00:08:33.0 149 152 02:15:51.8<br>
Recovery-1 00:05:00.6 0.0 00:00:00.0 97 113 02:20:52.4<br><br>
I hope you all have a good/safe run today!
 

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eq, as long as it's an easy run, and you *will* be getting that rest day, I should think it would be okay.<br><br>
Life (and weather) doesn't always fit into our training schedule. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
I had a lovely run planned for tomorrow afternoon that won't be happening outdoors. Hallo, treadmill. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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and sierra, good job on the comeback trail! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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5.91 mile run at lunch today in 49:24. The average pace was about 8:20. My garmin lost its signal in the woods a couple of times because normally the course I ran is between 6.1 or 6.2 miles which means my pace would have been down near 8:05. Today was supposed to be an easy run day after yesterday's long run.<br><br>
Is it good or bad that I run 6 miles in just over 8 minute pace and I think that is to fast for a day after a long run!
 

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6.22 miles with 20 min at 8:37 pace, which is just above my current threshold. The fast portion was "hard" as opposed to "comfortably hard". I could probably have held that pace in a race for about 30 to 40 minutes. But not an hour.<br><br>
Lots of improvement required if I want to average 8:25 at the Vancouver half.
 

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started speedwork (torturefest 2007)<br><br>
3(5x2 minutes /w 2 minute rest) at 10.5 2% grade, 7.4 recovery pace.<br><br>
13 miles total
 
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