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low 50s F - No Wind - Wow a nice morning to run<br><br>
6 recovery miles<br><br>
Good running to all -
 

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Rest day.<br><br>
Pilates this AM; planning on yoga tonight.
 

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Today is a rest day for me.<br><br>
I am hoping for a NetFlix yoga DVD to try out will be waiting for me when I get home. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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I ended my four days of carb depletion with a four mile run this morning. I immediately began the loading phase with two big glasses of chocolate milk and some french toast. The Heart of America Marathon is on Monday and I am shooting for 3:30 in what is considered by many to be the most difficult non-mountain marathon in the U.S.
 

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3 miles at or slower than SP.
 

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<b>Daily Run Report</b><br><br><b>Date:</b> 08/31/2007 <b>Time:</b> 15:40<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:52:24.8 <b>Average Per Mile:</b> 00:09:27.6<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 154<br><b>Average HR:</b> 134<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 261.3<br><b>Weather:</b><br><b>Temperature:</b> 76 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 74 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 66 <b>Time:</b> Start<br><b>Dew Point:</b> 64 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 9 <b>Direction:</b> NW<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan tonight was 5 miles of recovery on the Merrimack River Trail.<br><br>
I met the plan, and felt pretty good out there.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
2.5m out 00:23:21.8 2.5 00:09:20.7 134 137 00:23:21.8<br>
2.5m back 00:23:56.3 2.5 00:09:34.5 145 139 00:47:18.1<br>
Recov-1 00:03:06.6 0.0 00:00:00.0 83 102 00:50:24.7<br>
Recov-2 00:02:00.1 0.0 00:00:00.0 75 82 00:52:24.8
 

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Totals for August:<br><br><b>Summary Run Report</b><br><i>For the period: 08/01/2007 to 08/31/2007</i><br><br><b>Race Pace</b><br><b>Miles:</b> 10.0 <b>Time:</b> 01:10:38.3 <b>Avg:</b> 00:07:03.8<br><br><b>Speed Work</b><br><b>Miles:</b> 13.125 <b>Time:</b> 01:26:12.3 <b>Avg:</b> 00:06:34.1<br><br><b>Just A Run</b><br><b>Miles:</b> 251.225 <b>Time:</b> 40:10:54.0 <b>Avg:</b> 00:09:35.8<br><br><b>Warmup</b><br><b>Miles:</b> 9.0 <b>Time:</b> 01:23:21.9 <b>Avg:</b> 00:09:15.8<br><br><b>Grand Total</b><br><b>Miles:</b> 283.35 <b>Time:</b> 44:11:06.5 <b>Avg:</b> 00:09:21.4<br><br><b>Races</b><br><br>
None<br><br><b>Personal Bests</b><br><b>Date:</b> 08/18/2007 <b>Distance:</b>10.0 <b>Time:</b>01:10:38.4<br><br>
YTD Totals<br><br><b>Summary Run Report</b><br>
For the period: 01/01/2007 to 08/31/2007<br><br><b>Race Pace</b><br><b>Miles:</b> 81.3 <b>Time:</b> 10:53:39.1 <b>Avg:</b> 00:08:02.4<br><br><b>Cooldown</b><br><b>Miles:</b> 30.5 <b>Time:</b> 04:59:53.5 <b>Avg:</b> 00:09:50.0<br><br><b>Speed Work</b><br><b>Miles:</b> 108.0 <b>Time:</b> 13:04:01.0 <b>Avg:</b> 00:07:15.6<br><br><b>Hill Work</b><br><b>Miles:</b> 50.0 <b>Time:</b> 07:44:45.8 <b>Avg:</b> 00:09:17.7<br><br><b>Just A Run</b><br><b>Miles:</b> 1506.68 <b>Time:</b> 31:02:29.9 <b>Avg:</b> 00:09:12.0<br><br><b>Warmup</b><br><b>Miles:</b> 44.39 <b>Time:</b> 06:40:55.4 <b>Avg:</b> 00:09:01.9<br><br><b>Hill Climb</b><br><b>Miles:</b> 25.0 <b>Time:</b> 04:05:10.0 <b>Avg:</b> 00:09:48.4<br><br><b>Hill Descent</b><br><b>Miles:</b> 25.0 <b>Time:</b> 03:39:35.8 <b>Avg:</b> 00:08:47.0<br><br><b>Grand Total</b><br><b>Miles:</b> 1820.87 <b>Time:</b> 74:25:44.7 <b>Avg:</b> 00:09:02.6<br><br><b>Races</b><br><b>Date:</b> 01/21/2007 <b>Distance:</b> 16.0<br><b>Name:</b> Boston Prep 16 Miler <b>Location:</b> Derry, NH<br><br><b>Date:</b> 04/01/2007 <b>Distance:</b> 13.1<br><b>Name:</b> Great Bay Half-Marathon <b>Location:</b> Newmarket, NH<br><br><b>Date:</b> 04/14/2007 <b>Distance:</b> 10.0<br><b>Name:</b> Merrimack River 10 Mile Trail Race <b>Location:</b> Andover, MA<br><br><b>Personal Bests</b><br><b>Date:</b> 08/18/2007 <b>Distance:</b>10.0 <b>Time:</b>01:10:38.4
 

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Easy, easy practice. Ran around for a bit, did some "hill work" on what qualifies for a hill but only in Pittsville, then ran around a bit more.<br><br>
EQ you rule.
 

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Thank you Alex. Not as fast as you are though. Maybe one day! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Since I won't have internet access this weekend (going away) want to wish all you 'Merikuns a Happy Labor Day. For you Canajuns, keep the global economy moving on Monday without us. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br><b>Lofcaudio</b> - Have a great race!
 

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"Within a few years, Heart of America began attracting talented runners. There were so few places to compete in this pre-boom era. Among the list of early winners, Bill Silverberg, Barry Rose, and Tom Hoffman were all nationally prominent. Ron Daws, a 1968 Olympic marathoner, won twice. Recent victors included <b>Tony Rodiez</b> and Steve Fisher, both qualifiers for the 1984 Olympic trials. Although my winning time from 1968 of 2:41:45 seems puny by today's standards, it would have been good enough to win all but two of the first 15 races. All the times since 1975 have been faster, but that year the organizers modified the course to remove one hill and shifted the race date into cooler October. "<br><br>
My good freind knows this man quite well, and I've been shopping in his runnign store in a Milwaukee suburb. That's really cool it mentions him...thanks for the neat info Lof. Good luck!
 

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forgot to post yesterday's run!<br><br>
6 miles 50:12 on the treadmill<br><br>
First 4 miles: 8:34/mile<br>
6x100 (well really, .08 miles since it takes a bit for the tm to get up to speed) at 7:13/mile with .12 miles rest between at 8:20/mile<br>
Last .90 miles at 8:20/mile, until the last .2 which was 7:41 just 'cause I felt like it.
 

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What a small world Alex! The other funny part about that is that the other person in that sentence (Steve Fisher) owns a running store one block away from my office. I see him on a regular basis as I occasionally buy shoes there and always go to his place for stocking up on Gu, BodyGlide and other assorted running items.
 
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