Friday, August 3rd, 2007 runs

equinox marathon 43 · Aug 3, 2007

I'm first??? 
Yikes. 
Here's my report for the day: Daily Run Report Date: 08/03/2007 Time: 07:15 Run Type: Just A Run Distance: 5.0 miles Total time: 00:50:41.7 Average Per Mile: 00:09:07.3 Course: <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">Home 5 mile loop</a> Max HR (for entire workout): 140 Average HR: 127 Shoes: Mizuno Wave Rider 10 - 06/2007 Date Entered Service: 06/26/2007 Ending Mileage: 158.35 Weather: Sunny, warm and humid. Temperature: 74 Temperature Type: Ambient Air Time: Start Temperature: 76 Temperature Type: Ambient Air Time: End Temperature: 78 Temperature Type: Ambient Air Heat Index Time: Start Temperature: 80 Temperature Type: Ambient Air Heat Index Time: End Dew Point: 66 Time: Start Dew Point: 67 Time: End Wind speed: 1 Max Gust: 9 Direction: SW 
I did my run early this morning because it is going to be hot and humid this afternoon. 
It was already warm and humid when I got out there, but I got through it. Run Segments 
Name Time Distance AvgMile HR AvgHR Total Time 
Mile 1 00:09:28.8 1.0 00:09:28.8 137 129 00:09:28.8 
Mile 2 00:09:04.9 1.0 00:09:04.9 129 130 00:18:33.7 
Mile 3 00:08:44.5 1.0 00:08:44.5 124 131 00:27:18.2 
Mile 4 00:09:23.0 1.0 00:09:23.0 126 130 00:36:41.2 
Mile 5 00:08:55.5 1.0 00:08:55.5 128 132 00:45:36.7 
Recov-1 00:03:00.9 0.0 00:00:00.0 87 98 00:48:37.6 
Recov-2 00:02:04.1 0.0 00:00:00.0 82 88 00:50:41.7

Moment's Notice · Aug 3, 2007

9 miles, 65F and not so humid. 
Great runs everyone!

Jensparks · Aug 3, 2007

5:30am, 11.1 mile run 1:33:38 (8:27). 70 degrees, 85% humidity. Lots of dead dragonflies on the sidewalks, maybe from the heat of the last few days? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> 
Today called for 6 of the 11 miles at 15k - 1/2 M tempo pace. My longer routes from home are hilly the first 5, so I usually hold off starting tempo pace until after they are done. Ran the first 5 miles in 44:55 (8:59), the next 6.1 in 48:43 (7:59). <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

toe jam on crusty feet · Aug 3, 2007

Great running! Just an easy 4 for me this morning, tomorrow is the big kickboxing thingy, and then Sunday is 17-18 EEK!

wherestheportojohn · Aug 3, 2007

8 miles/slow-relaxed-easy while watching "Lucky Number Slevin"...excellent flick, IMHO

sistergoldenhair · Aug 3, 2007

Nice runs, everyone! 
It was a beautiful crisp morning in the low 60s. I chose a pretty route heading north along the river, back to the downtown YMCA for a pit stop, and south along the river path and back. My schedule called for 14 and by my time I'm estimating I did slightly more. 
Still, it was another death march. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> I'm fighting hard against getting discouraged because that won't help. Basically I can hit interval, tempo, and MP in workouts for the most part, but long runs and easy runs have all been slog-fests. 
One of the best parts of this run was coming back to my parents' house, having some coffee my dad made for me, and letting my brother's two adorable dogs (who we are dog-sitting) lick some of the salt off my arms. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

altoids · Aug 3, 2007

3 hours trails! Very pleased with this one. I parked the car so I would be doing a figure 8 around it, instead of my usual big loop or out and back. 
So midway through I was able to make an ice bandanna to put around my neck. Heaven! I also tried the dumping ice down my sports bra thing, and was surprised at how long the ice lasted. 
I purposely ended the run with some steep hills to hike up and down, just to get used to going up huge hills when I'm already tired. 
I saw a hawk, 4 deer, a humongous groundhog and a multitude of chipmunks.

aphigirl01 · Aug 3, 2007

I ran today! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_cheers.gif" style="border:0px solid;" title="cheers"> My Achilles wasn't bothering me when I woke up, but as soon as I set out on my run it spoke up. I had some discomfort throughout my whole run, but it was tolerable. I just took my time. Besides the achilles everything else felt good. I did 6 miles total. I iced the tendon after my run (like a good girl) and it's really felt pretty decent all morning. A little bit of discomfort if I stretch it too much, but walking around on it is not causing discomfort like it was the other day. I still plan to take it easy, but this is promising to me.

toe jam on crusty feet · Aug 3, 2007

I'm really happy for you Aphigirl!! That is excellent! Have you tried foam rolling your calves? That might help with the achilles stuff.... 
SGH- I am with you on the slogfests.....the heat and humidity is wicked!

Notey · Aug 3, 2007

6.5 mile recovery run - 7:50s. Knee held up okay. Nothing eventful to report.

Jensparks · Aug 3, 2007

I use The Stick on my calves and it helped alleviate an achilles problem I had earlier this year ... along with getting Active Release done. 
SGH - Have you tried skipping speed work (or MP runs) for a week and just running the mileage at general aerobic pace? That might help with your next long run. I've mentioned before, I was where you are at now a year ago - it took a real long time to get back to feeling good on those long runs. It's really frustrating, but keep at it, you'll get back there! 
Also, I bet the weather probably doesn't help - assuming it's hot/humid where you are too.

toe jam on crusty feet · Aug 3, 2007

I use Trigger point therapy a lot on my legs...and deep tissue massage.

equinox marathon 43 · Aug 3, 2007

Sparky - How the heck did you manage that pace in this humidty/heat???? That's awesome! Altoids - Three hours! Great job! 
I am dreading tomorrow morning's race pace effort. I fully expect someone to have to scrape me off the asphalt with a spatula tomorrow.

Flounder · Aug 3, 2007

Nice work all - 
10 - very easy miles this am after last nights 20 miler 
Good running to all

Billy · Aug 3, 2007

I did 5 miles, 3 at Easy pace, 2 at Marathon pace. Wow did it feel good! 
Cheers, 
Billy

satfix · Aug 4, 2007

I waited until after work to run today. 85 and humid. Lots on my mind with the move and new job. I spoke with the relocation consultant today so things are starting to happen. 
Four miles went by in no time - my cardio held up good; but the actual pace was pretty slow - about 20 pounds too slow.. 
Mentally though, my mind was busy and therefore the run was over in no time. I think i'm ready to start increasing the number of days I run now.. 
Great weekend all! 
best,

GaRebelRunner · Aug 4, 2007

Ran 7 miles at an 8:34 pace and then did 15 minutes of weights on my arms. Called Mellow Mushroom when I finished and ordered the Pizza for tonight's supper.

mrbill · Aug 4, 2007

S-T-R-E-T-C-H / 3 X Weightlifting circuit (total body) / 4 miles nice and easy / S-T-R-E-T-C-H....<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

Friday, August 3rd, 2007 runs

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