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Taught the early spinning class to 3 guys. It was fun to order them around!
 

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11 total miles with 5 - I-Paceds fartleks average interval 3:40 Not a killa workout, but a solid workout 6 days post marathon.<br><br>
Good running to all -
 

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1 hour on the stair stepper. The second 30 minutes i did a program called "extreme rise" and it was killer hard, i loved it!!!!
 

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Howdy all. Been complaining about being slow. While it was work, I managed an okay pace today. 10 miles total, 7 in to downtown and 3 with a running buddy at a slow pace after that.<br><br>
Managed 1/4 of the total distance at better than MP, and averaged 8:15 for the first 7 overall. How slow was the 3 miler at the end? Well my average pace for the 10 miles was... 10:00.<br><br>
Going to take it easy tomorrow and have a nice "long" run of maybe 14 on Sunday. If I survive this week I'll contemplate jumping in to the Pfitz 70 somewhere at week 16 or so.
 

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4 mile run this morning.
 

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5.2 mile recovery run. I think I might have done a mile more than the schedule called for. <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">
 

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6 miles of trails and hills. 59, cloudy, and breezy. Nice.
 

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3 miles yesterday afternoon at 10:12 pace overall. Taking it easy on my quad which felt OK at the end. First mile was 9:42. The quad feels OK today, but if I run I'm still taking it easy. Then I'm taking the weekend off for it. Will do some stretching and leg extensions as long as it doesn't bother me.
 

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Finally got out for an actual run even though it sucked. I felt poopy from the beginning but didn't want to turn in early like yesterday and be mad about it later. I tried to go harder than easy and I couldn't really make my body go any faster. I was not feeling any pains but I just felt sore in my legs, and I could defnitely notice my chest cold, runny/stuffy nose, and some nasty crosswinds the way home. I also wanted to try a little experiment and didn't eat but a handful before the run and after a 7:15 6th mile I went to a 7:50 7th mile and about the same for the 8th. I think I "hit the wall" on my run, or at least ran out of carbs to burn. It was definitely a weird experience and not exactly pleasant along with the dibilitating dehydration cramps I had going in my sides. I guess I'll prepare a bit better next time. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Oh ya, another fun fact, I was 148/9 before I ran and before I hopped in the shower I was 145. 146 after I chugged my Propel, and now I'm eating a breakfast of a smoothie and beef jerkey. I'm really thinking I wasn't getting that much sodium and maybe that will help.<br><br>
Have a great Friday. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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4.3 miles at lunch. Hammy was tight, but I was able to run through it. Obviously, its just a fast-twitch injury. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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6 mile plod on the TM while watching part of 'Music & Lyrics'.<br>
<cute flick><br><br>
my slogs have been labored more than usual this summer...I'm *so* slow and tired and hot and achy<br><br>
and my entire left side feels pulled and tight...from the left buttcheek all the way down to my foot<br>
~guess I'd better get back to the foam roller~
 

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6 miles in 59:36.
 

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Hi all,<br><br>
Here's my report for the day:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/22/2007 <b>Time:</b> 16:58<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 11.0 miles<br><b>Total time:</b> 01:30:43.2 <b>Average Per Mile:</b> 00:07:46.8<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 178<br><b>Average HR:</b> 158<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 245.19<br><b>Weather:</b> Cloudy and cool.<br><b>Temperature:</b> 60 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 63 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 56 <b>Time:</b> Start<br><b>Dew Point:</b> 55 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 4 <b>Direction:</b> NW<br><br><a href="http://www.gmap-pedometer.com/?r=13327" target="_blank">HOME 10 MILE COURSE</a> WITH A ONE MILE ADD ON.<br><br>
The plan tonight was 11 miles with 6 at LT place. I was trying to get my HR to 180 during the LT pace miles, but no matter how hard I tried, I could not get my HR over 178. The HR felt fine. The breathing felt fine. The legs just would not turn over any faster.<br><br>
I am not happy about not getting the HR up to 180.<br><br>
Once I completed the fast miles, I was surprised how quickly the body recovered. I finished mile 10 with an HR at 150.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:48.1 1.0 00:08:48.1 151 143 00:08:48.1<br>
Mile 2 00:08:31.6 1.0 00:08:31.6 142 143 00:17:19.7<br>
Mile 3 00:08:39.6 1.0 00:08:39.6 147 148 00:25:59.3<br>
Mile 4 00:06:57.9 1.0 00:06:57.9 172 168 00:32:57.2<br>
Mile 5 00:06:58.1 1.0 00:06:58.1 170 171 00:39:55.3<br>
Mile 6 00:07:17.5 1.0 00:07:17.5 175 173 00:47:12.8<br>
Mile 7 00:07:03.2 1.0 00:07:03.2 174 176 00:54:16.0<br>
Mile 8 00:07:07.0 1.0 00:07:07.0 173 176 01:01:23.0<br>
Mile 9 00:07:14.0 1.0 00:07:14.0 176 176 01:08:37.0<br>
Mile 10 00:08:32.5 1.0 00:08:32.5 150 160 01:17:09.5<br>
Mile 11 00:08:24.8 1.0 00:08:24.8 153 150 01:25:34.3<br>
Recov-1 00:03:01.6 0.0 00:00:00.0 109 120 01:28:35.9<br>
Recov-2 00:02:07.3 0.0 00:00:00.0 110 105 01:30:43.2
 

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4 miles easy at lunch and then a full field full length soccer game after work. That was followed by a couple of pitchers of beer at a local watering hole.
 
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