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How can I be the first at 9:52 Eastern? How???<br><br>
3 slow miles.<br><br>
Alex, how did the race go?
 

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We actually got some rain here in Missouri and I enjoyed it during my 4-mile recovery run. This was a very welcome change to the stifling heat.
 

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Grizz it went well...<br><br>
Should be an easy practice and then tonight the family is heading down to Chicago suburb for my cousin's wedding tomorrow afternoon. Will be nice to get a new place to run in for my long run, but sad thing is...it's all concrete. Oh well...I'll survive, but just this once. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Have a great day.
 

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Alex, just wanted to congratulate you on your race last night. Amazingly we now have a similar same PR for 5000 - Mind you I ran 17:57 back in 1988, and don't think I'll be improving on it this season <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">.... You'll improve that no end...<br><br>
Liam<br><br>
PS - Griz - I'm just heading for my evening run now - 17:44 Irish Time <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Not sure if I'll be able to run today. I have a jury trial on Monday, so I'm stuck in the office. This is usually my long run day.
 

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8 recovery this am<br><br>
8 easy @ lunch + 4x400 - It was raining, so I was just goofin around with different paces on the track 89-83-75-83 (Tpace - Vo2 - Fast - Vo2)
 

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Congrats again Alex!<br><br>
Run #1 of 2 today is done. 6 miles on trails, it's hot and hazy out. Pfitz had 12 on the schedule, which I'd normally do as all one run, but my Reach the Beach team is getting together tonight for running, food, and some will even run again soon after eating! I decided to make my double more bearable by running the first one at lunch. I'll run another 6 or so later, then eat, and eat, and eat. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Excellent Job Alex. I loved your description.<br><br>
Lofcaudio, I'm in Missouri too north of KC. Today was the first reasonable day since July.<br><br>
I celebrated with a very fun four in 40:23.
 

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Loony people. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink">
 

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Very easy practice...not as many miles as I would've like for the week. I'll barely be into the 30s after tomorrow's long run but I just need to keep putting in workouts and recovering well from races. Left calf is a bit sore so will be icing that and stretching this weekend.
 

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Rest day today, so got all twisted up and rolled around on the floor with Rodney Yee, uh, I mean, did a yoga DVD.<br><br>
Alex -- congrats on your initial PR yesterday. I'm looking forward to following your season!<br><br>
jensparks -- that sounds like a fun night with the group.
 

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13.6 miles tonight in two pieces - 8.2 miles, most of which was with jensparks - <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> - then ate some chicken and salad and went back out for another 5.4 miler. It was a real good test to see where I am. Although I faded a bit at the very end, I was pleased overall.<br><br>
Then had 3 beers, more food and shared a hot tub with 4 women. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 

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Fun run tonight - mostly with Arrojo until I took a cutoff since I didn't want to do the full 8.2. Ended up with 7.2 instead for a total of 13.2 for the day. Only 25 more miles to run this week! WooHoo!
 

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one hour elliptical. went to the y. wanted to punch a lady's face in.<br><br>
think of someone with a loud, squeaky voice and you forgot you headphones and she didn't stop to breathe, she's trying to hold a conversation with someone way back on the bikes!
 

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Sorry for the late post all. I was away for the weekend without Internet connectivity.<br><br>
Here's Friday's run:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/24/2007 <b>Time:</b> 18:33<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 8.0 miles<br><b>Total time:</b> 01:13:55.8 <b>Average Per Mile:</b> 00:08:35.1<br><b>Time at Speed:</b> 00:07:20.9 <b>Speed Miles:</b> 1.0 <b>Avg:</b> 00:07:20.9<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 185<br><b>Average HR:</b> 157<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 34.0<br><br>
Plan tonight was 8 miles with 8x100m strides and 100m recoveries in between.<br><br>
It was warm and humid, but I did okay.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:44.3 1.0 00:08:44.3 153 147 00:08:44.3<br>
Mile 2 00:08:30.3 1.0 00:08:30.3 153 155 00:17:14.6<br>
Mile 3 00:08:37.1 1.0 00:08:37.1 155 153 00:25:51.7<br>
Mile 4 00:08:39.1 1.0 00:08:39.1 157 158 00:34:30.8<br>
Strides 00:07:20.9 1.0 00:07:20.9 0 0 00:41:51.7<br>
Burst-1 00:00:20.5 0.062 00:05:28.0 164 151<br>
Recov-1 00:00:36.7 0.062 00:09:47.2 166 167<br>
Burst-2 00:00:20.1 0.062 00:05:21.6 175 167<br>
Recov-2 00:00:34.7 0.062 00:09:15.2 171 176<br>
Burst-3 00:00:21.1 0.062 00:05:37.6 175 171<br>
Recov-3 00:00:36.5 0.062 00:09:44.0 172 175<br>
Burst-4 00:00:19.5 0.062 00:05:12.0 177 173<br>
Recov-4 00:00:34.9 0.062 00:09:18.4 176 180<br>
Burst-5 00:00:20.2 0.062 00:05:23.2 181 176<br>
Recov-5 00:00:32.6 0.062 00:08:41.6 180 182<br>
Burst-6 00:00:19.6 0.062 00:05:13.6 182 180<br>
Recov-6 00:00:33.9 0.062 00:09:02.4 179 183<br>
Burst-7 00:00:20.6 0.062 00:05:29.6 183 179<br>
Recov-7 00:00:34.9 0.062 00:09:18.4 181 184<br>
Burst-8 00:00:19.5 0.062 00:05:12.0 183 181<br>
Recov-8 00:00:35.6 0.062 00:09:29.6 181 183<br>
Mile 6 00:08:54.4 1.0 00:08:54.4 165 169 00:50:46.1<br>
Mile 7 00:08:57.0 1.0 00:08:57.0 161 162 00:59:43.1<br>
Mile 8 00:08:57.5 1.0 00:08:57.5 159 161 01:08:40.6<br>
Recov-1 00:03:06.3 0.0 00:00:00.0 109 134 01:11:46.9<br>
Recov-2 00:02:08.9 0.0 00:00:00.0 112 111 01:13:55.8
 
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