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60 min spin and some core/ab work. Fortunately I had planned to be inside today-it is pouring rain<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> I hope everyone has a great day-and Cappy I heard that the Camden Aquarium is really good-I think they redid it recently.
 

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Woke up feeling crappy - Sore throught and sinus stuff. Pisser -<br><br>
Anywhooooo, an easy 5 miles with 5 striders - A persons head shouldn't hurt like this unless they drank 2 gallons of beer the night before.<br><br>
Good running to all -
 

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Finally, a good long run of 14 miles! My legs felt fine all over, energy was good, even my mind behaved and when it didn't I practiced ignoring it.<br><br>
Due to the continuing heat wave and oppresive humidity I chose the treadmill. I don't really mind treadmills, though. I watched the "Today" show and fiddled with the satellite radio to prevent boredom.<br><br>
I took the first hour at the slow end of my long run pace range and just stayed relaxed - 6.5 miles like that. Miles 7.5-9.5, and 10-11 were MP. I was supposed to do 3 straight MP in the second hour, but eased up for .5 after the first two miles because my breathing was too labored. It it still super muggy even in the Y. The remaining miles I pushed myself to hold the fast range of "easy" and finish strong.<br><br>
I really needed a run like today and feel very happy about how it went.
 

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Hi all,<br><br><b>Flounder</b> - Feel better!<br><br><b>SGH</b> - Congrats! Hope it continues.<br><br>
Everyone - Great efforts today.<br><br>
As for me:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/10/2007 <b>Time:</b> 10:51<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 8.0 miles<br><b>Total time:</b> 01:11:22.6 <b>Average Per Mile:</b> 00:08:17.8<br><b>Time at Speed:</b> 00:07:09.3 <b>Speed Miles:</b> 1.0 <b>Avg:</b> 00:07:09.3<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 179<br><b>Average HR:</b> 145<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 356.94<br><br>
Plan today was 8 miles with 8x100m strides with 100m recoveries between each stride.<br><br>
I was able to hit the plan with no problems.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:46.0 1.0 00:08:46.0 141 137 00:08:46.0<br>
Mile 2 00:08:18.6 1.0 00:08:18.6 139 142 00:17:04.6<br>
Mile 3 00:08:16.0 1.0 00:08:16.0 143 142 00:25:20.6<br>
Mile 4 00:08:09.1 1.0 00:08:09.1 147 150 00:33:29.7<br><b>Strides 00:07:09.3 1.0 00:07:09.3 0 0 00:40:39.0</b><br><span style="color:#FF0000;">Burst-1 00:00:21.2 0.062 00:05:39.2 154 133</span><br>
Recov-1 00:00:33.1 0.062 00:08:49.6 152 156<br><span style="color:#FF0000;">Burst-2 00:00:21.2 0.062 00:05:39.2 164 155</span><br>
Recov-2 00:00:32.9 0.062 00:08:46.4 157 164<br><span style="color:#FF0000;">Burst-3 00:00:20.5 0.062 00:05:28.0 167 159</span><br>
Recov-3 00:00:32.6 0.062 00:08:41.6 164 168<br><span style="color:#FF0000;">Burst-4 00:00:20.1 0.062 00:05:21.6 170 165</span><br>
Recov-4 00:00:33.5 0.062 00:08:56.0 165 170<br><span style="color:#FF0000;">Burst-5 00:00:20.0 0.062 00:05:20.0 171 165</span><br>
Recov-5 00:00:34.1 0.062 00:09:05.6 168 173<br><span style="color:#FF0000;">Burst-6 00:00:20.3 0.062 00:05:24.8 174 168</span><br>
Recov-6 00:00:32.6 0.062 00:08:41.6 170 175<br><span style="color:#FF0000;">Burst-7 00:00:20.6 0.062 00:05:29.6 174 170</span><br>
Recov-7 00:00:32.5 0.062 00:08:40.0 172 175<br><span style="color:#FF0000;">Burst-8 00:00:19.1 0.062 00:05:05.6 176 172</span><br>
Recov-8 00:00:35.0 0.062 00:09:20.0 172 176<br>
Mile 6 00:08:40.6 1.0 00:08:40.6 147 155 00:49:19.6<br>
Mile 7 00:08:31.0 1.0 00:08:31.0 149 149 00:57:50.6<br>
Mile 8 00:08:32.0 1.0 00:08:32.0 146 151 01:06:22.6<br>
Recov-1 00:05:00.0 0.0 00:00:00.0 77 107 01:11:22.6
 
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