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Ok, I'm cheating, and writing up my Thursday run on Friday morning and posting a new thread <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> - With the time lag I sometimes miss out with postings, so I thought I'd get in early (or is that late - I'm confused!).<br><br>
Well, last night, after a tough day embroiled in complex legal issues, I unwound with a gentle run along the Grand Canal. In line with my regular pattern after a race (Raced on Wedneday, see report somewhere), it was a short gentle leg-turner of a run. Pleasant evening for a change, and 2.65 miles clocked off in 22:49 on the towpath.<br><br>
Think I'll head to the gym tonight and have another little session, before heading out tomorrow morning with an actually Very Nice Peanut (HP) for a run along Sandymount - if it stops raining!<br><br>
Liam
 

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5.25 miles at 4am<br><br>
a mixture of leg & glute weight work at 6:30am...didn't complete entire floor workout due to hip fatigue...D'Oh!
 

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7.25 fabulously tough hill miles this morning. I love how I feel after hills <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> We usually try to go fast up and recover on the downhill (our hills are about .2 miles each). But today, the focuse was to try and stay even tempo the whole way. We were able to keep a sub 9:30 pace which considering the size of the hills was spot on. I feel wonderful!!!<br><br>
Good running WTPJ and Liam!!
 

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60 min stairmaster this morning. Happy friday everyone<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Up at 5 am to get my weekend 12 miler in.<br><br>
It was much faster than the last time, two weeks ago. (9 minutes faster)<br><br>
I would still like to be faster than I am, but I am happy with my improvement.
 

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Perfect weather this 4:30am - Low 50s light breeze - low humidity - I wish every race has weather like this.<br><br><br>
I was suppose to do 18 - but the wife had to leave by 6:30 for a meeting putting me on daycare duty - I could get my sorry butt out of bed until 4:00<br><br>
I got in 16 miles with 6x4:30 - 5:00 at I pace with equal recoveries - Tough workout - but the weather made it much easier.<br><br>
1st 8 miles = 59:30 (1 - I-paced rep)<br>
2nd 8 miles = 51:11 (Can you tell where most the I-Paced run was?)<br><br>
About 4:40 time average for each I-Pace interval<br>
About 4:38 time average for each rest interval<br><br>
Happy with this one - Nice and consistent - very tough - but I will be able to function the rest of the day.<br>
Good running to all -
 

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I swam 1500 meters, then went to spinning. It never feels like swimming is much of a workout, except when I do sprints drills, but it must be because I was sweating like a pig in spinning and my heart rates were ~5-10% higher than usual (and it wasn't an extraordinarily hard class).
 

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Out at 530am for a 10 mile run. It felt great with the temp at about 57F. Next week will be a different story since the lows will be closer to 70F. Yuck.
 

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NOOOOO!!!! I am coming to MN next Thursday for 10 days, and have been so looking forward to running in reasonable weather.<br><br><img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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Sorry to disappoint you...but it is what it is...<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br><a href="http://www.accuweather.com/forecast.asp?partner=accuweather&traveler=0&zipChg=1&zipcode=55347&metric=0" target="_blank">http://www.accuweather.com/forecast....55347&metric=0</a>
 

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Taking today off when I realized this was an easy week and after the race on Saturday with no warmups or cooldowns I'll already have a 40+ week. Was hoping for mid to upper 30s, but I guess this is it. Next week is my last week in WI, by the end of the week we're on vacation and I'll be running in Glacier Nat'l Park for about a week, and hoping to get right around 50 mpw. Lots of pictures will be taken lemme tell you!<br><br>
Mike insane workout...major props! I mean, good job.<br><br>
Awesome workouts everyone!<br><br>
Have a great start to the weekend!
 

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Alex - I did think you were doing some decent work and miles for a race Saturday - But I think that is best considering you goal is fitness for CC season. I have run some really good races with 1 easy day or no taper at all. Its just a good hard Tempo run <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
6 easy miles at lunch -
 

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Ya I'm still feeling really good, I'll have to get a decent warmup in before though since it takes a while for me to get my gears moving right...
 

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Humidity is down and the temperatures are lower, so I decided to spin a little longer today<br><br>
20.55 cycling miles on the trainer, 49:36
 

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<b>Daily Run Report</b><br><br><b>Date:</b> 07/20/2007 <b>Time:</b> 15:23<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:51:31.7 <b>Average Per Mile:</b> 00:09:18.2<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 155<br><b>Average HR:</b> 139<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 232.3<br><b>Weather:</b> Sunny and less humid.<br><b>Temperature:</b> 80 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 80 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 62 <b>Time:</b> Start<br><b>Dew Point:</b> 61 <b>Time:</b> End<br><b>Wind speed:</b> 4 <b>Max Gust:</b> 12 <b>Direction:</b> SSW<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan tonight was a 5 mile recovery run. I opted for the trail since I have not done a lot of trail running lately.<br><br>
I felt pretty good.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
2.5m out 00:22:55.8 2.5 00:09:10.3 140 140 00:22:55.8<br>
2.5m back 00:23:35.1 2.5 00:09:26.0 152 144 00:46:30.9<br>
Recov-1 00:05:00.8 0.0 00:00:00.0 80 106 00:51:31.7
 

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This weekend is only one of a few with no Saturday morning run. So tonight...<br><br>
3 miles easy, 26 min. 68F at 8:00p<br><br>
I have a pair of racing flats, worn maybe 5 times. Last year, I ran all my short races in these shoes.<br><br>
Took them for a spin, they felt okay although I'd rather be in the trainers. I think I'll wear 'em for tomorrow night's race. Cooled down with 4x strides.<br><br>
For you VDOT followers, time trial of 3 weeks ago (2 mi @ 12:16) equaled VDOT 51. We shall see if I stay level or improve.<br><br>
Good runs, all.
 
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