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Wow, First time in awhile that i am the one to start the daily thread.<br><br>
4.87 miles in 39:47 for a pace of 8:10. Much better run than yesterday but of course my run at lunch yesterday was 20 degrees warmer than this mornings run. I also did about 20 minutes of core work.
 

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Long cardio today. 90 minutes of cycling: spinning class + stationary cycle.
 

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A nice rest day for me today, and if I do any running, probably just a few easy on the treadmill.<br><br>
Question for all of you guys, what do you do for tight calves. Usually when I get them they stick around for about a week or so. I work 'em with the Stick, take ibue, do the normal stretches and so on but what else. I'm going to actually have time to ice tonight I think and hopefully give them a little rubdown. Any other remedies that you guys have?<br><br>
Have a great start to the weekend!<br><br>
Alex
 

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Alex - With my Clydesdale style of running, I rarely get sore calves<br><br>
Basically a recovery day for me - I did 4 really easy miles with 5x striders<br><br>
I may do 4 more slow at lunch or not - Its not on the plan, but it is suppose to be 48 and sunny - I'm think'n shorts run.<br><br>
Good running to all
 

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one hour on the TM. I felt awesome. I think i am recovered <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
i watched David Hortons The Runner movie <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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6 miles in 57 minutes. Two miles were 9:18 pace. No real "pain" as in severe enough to want to stop, but I had some discomfort from about 4 on. Could have run more.<br><br>
Yesterday's Physio session indicated that the S-I inflammation is well on the way to healing, it's the muscular stuff around it that needs work.<br><br>
Plan is to lighten up (HA) tomorrow and do maybe 4, then 8-9 on Sunday. Based on that I'll probably ease into the taper. If I can't do the taper for the 70 mpw plan I'll notch it down to the 50.<br><br>
I'm about where I hoped to be last week.
 

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No run today. I did 7.75 miles on the 'mill last night. I'll hit the gym after work tonight to lift and might add a little cardio.
 

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Complete rest day for me as my marathon is two days away. I've got a few nervous jitters, but I'm going into this just wanting to have some fun. Interestingly enough, I've got a friend who is planning on running with me the whole way--a luxury I've never had in previous races. We'll see how it goes. I'm hoping that he will be able to pull me through the bad patches.<br><br>
BQ or Bust!<br><br>
Have a great weekend all!
 

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Best of luck LOF... I think this is the weekend for you!
 

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<img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"> sending good BQ vibes your way!
 

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Run well Lof. You will do well.<br><br>
Griz, it's good to hear you are on the mend. That BQ is still there for the having.<br><br>
For me it was my last lengthy long run in prep for the Vancouver HM. I managed 16 miles in 2:52:52, which is a slow pace, but it included 17 km in 1:53 and 8.5 km in 1:00. The 8.5 km was a 4.25 km hill with about 1,300 ft of increased elevation in about 35 min, and then a return trip in about 25 min. I did this same run about 4 wks ago in just over 3 hrs, so I feel good about thi one.<br><br>
I will go long next weekend, but no more than 10 miles, as I have a 10k race as well.
 

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LOF - If you truly believe BQ or bust - THat is the purpose of your run. So if @ mile 5 /10/15 you are on pace and feel great - you better not put the hammer down! Goal = BQ not to hammer out as fast as possible marathon. At mile 20 if you still feel the need pick it up - That said - I pray that you get 100% of what you trained for and that we see each other next year at the women's olympic trials as it is the day before boston near the finish line and we will both be there <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif"><br><br>
I think our local marathon needs a 3:10 pace group (3:20 is fastest) May 20th - So the young Dawgs (<34) have some help for Boston - I hope they accept my offer - It is coordinated through our running club.
 

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two hours of fretting...that's pretty much been my friday the 13th in a nutshell<br><br>
I don't think fretting does jackchit for my cardio or muscle mass.<br><br>
oy
 

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That is certainly my primary goal. My secondary goals are: (a) have fun and (b) run mile 26 sub-7:00.<br><br>
My pacing strategy is very simple:<br><br>
Miles 1-2: 7:45<br>
Miles 3-4: 7:30<br>
Rest of the way: 7:20 pace.<br><br>
Less than 48 hours away...
 

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Friday the 13th - Didn't even notice - Maybe that is why I took an hour nap at lunch instead of running <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif">
 

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Hi all,<br><br><b>Alex</b>- Not sure what to tell you about tight calves. Usually, I just stretch them a bit more and run through them (usually at a lesser pace).<br><br>
I've made a decision on the race folks. I'm going to try it. If it's as muddy as I think it's going to be, I'll take it easy and just enjoy the run. If it's better than I expect, I'll run it as a race.<br><br>
Anyway, here's my daily run report.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 04/13/2007<b>Time:</b> 16:30<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 3.4 miles<br><b>Total time:</b> 00:31:10.1<b>Average Per Mile:</b> 00:08:16.9<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13315" target="_blank">Home 3.4 mile loop</a><br><b>Max HR (for entire workout):</b> 168<br><b>Average HR:</b> 150<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 242.5<br><b>Weather:</b> Cloudy and windy.<br><b>Temperature:</b> 47<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 47<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 31<b>Time:</b> Start<br><b>Dew Point:</b> 31<b>Time:</b> End<br><b>Wind speed:</b> 5<b>Max Gust:</b> 16<b>Direction:</b> NW<br><br>
I did a nice easy, short run ahead of the race tomorrow.<br><br>
Nothing fantastic or spectacular.<br><br>
The last 1.4 miles was effected by a head wind.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:08:33.11.000:08:33.114914700:08:33.1<br>
Mile 200:08:04.21.000:08:04.215215100:16:37.3<br>
Mile 300:08:07.71.000:08:07.715915800:24:45.0<br>
Mile 3.400:03:24.60.400:08:31.516616300:28:09.6<br>
Recovery-100:03:00.50.400:07:31.216616300:31:10.1
 

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3.3 miles at the park. It might be a few days before I get outside for a run, so I thought I'd better take advantage of it.<br><br>
It was nice.
 
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