Friday Sept. 28

547 Views 9 Replies 9 Participants Last post by equinox marathon 43, Sep 29, 2007

sistergoldenhair

Discussion Starter · Sep 28, 2007

Rest day! 
18 planned for tomorrow. 
My right ITB (knee) area started feeling a little tender yesterday, so that calls for some extra foam rolling and stretching today.

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Same here SGH, rest day and hill run tomorrow. Lots of calf remedying today including Sticking, stretching and soaking in the hot tub. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> 
Have a great day everyone.

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milergal

· #3 · Sep 28, 2007

No run for me today and no running yesterday. My left knee (outside) has been feeling weird. It is tight and like on the verge of something. I think it has to do with this new job I have where I am on my feet all day. Maybe I stretched it funny. I'm supposed to run a 5K race tommorrow so by golly the stupid knee better not act up!

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Jensparks

· #4 · Sep 28, 2007

Have you been icing? Make sure you stretch your quads & hamstrings well too - every time my knees have acted up, it's because my quads/hams were too tight.

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Liam3494

· #5 · Sep 28, 2007

Had been planning a rest day today as I have a dentist appointment this afternoon. But my course finished at 12 so I had time to kill, so I went to the gym and managed a tempo run over 5K on the treadmill in 23:25, which after last nights 12 miler, felt really good. 
Have a great weekend everyone - 
Liam <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

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rhody92

· #6 · Sep 28, 2007

Rest day for me, too, after 47 miles over the last 6 days. I'll run long tomorrow, but not sure how long yet.

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Lofcaudio

· #7 · Sep 28, 2007

My rest and recovery day means four slow miles and I did that this morning while enjoying the 55°F temperature. I intend to run 20 miles tomorrow.

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Arrojo

· #8 · Sep 28, 2007

6 miles at lunch. Partly sunny, 75 degrees. Legs slightly less fried than yesterday.

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Jensparks

· #9 · Sep 28, 2007

8.33 total miles with 5x600 w/ 400 rest at the track today. (Yes Arrojo, the .03 counts!). Warmup consisted of running to the track and doing a few laps, cooldown consisted of 600m rest, then running back to work. 
Intervals were kind of all over the place, but I'm still happy with the times since it was supposed to be @5k pace: 
2:44 (7:22), 2:53 (7:45), 2:44 (7:22), 2:50 (7:36), 2:48 (7:31) 
Interesting to note that the faster ones were started on the front stretch of the track, while the slower ones were started on the back stretch. Hmmm.

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equinox marathon 43

· #10 · Sep 29, 2007

Hi all, 
It was a weird night for me. 
I went to the track to do 8 miles with 8x100m strides and 100m recoveries between strides. I got 3 miles in at the track and was asked to leave because a football game was about to start. So I drove home and did my home 5 mile loop. I did the strides on mile 2 during the 5 mile loop. Daily Run Report Date: 09/28/2007 Time: 17:42 Run Type: Just A Run Distance: 8.0 miles Total time: 01:09:04.0 Average Per Mile: 00:08:00.2 Course: OTHER COURSE Max HR (for entire workout): 177 Average HR: 153 Shoes: Mizuno Wave Rider 10 - 06/2007 Date Entered Service: 06/26/2007 Ending Mileage: 299.65 Weather: Temperature: 72 Temperature Type: Ambient Air Time: Start Temperature: 68 Temperature Type: Ambient Air Time: End Dew Point: 54 Time: Start Dew Point: 53 Time: End Wind speed: 0 Max Gust: 3 Direction: NNW 
3 MILES ON THE TRACK, THEN <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">HOME 5 MILE LOOP</a>. 
Plan tonight was 8 miles with 8x100m strides and 100m recoveries between the strides. I tried to do it at the track, and got three miles in before I was asked to leave because a football game was about to start. 
So I went home and did my home 5 mile loop to complete the run. I did the strides during the 2nd mile of the 5 mile loop. 
I lost count and actually did 10 strides and 10 recoveries. The distance came out to 1 mile, so I must have been short on the strides or recoveries. 
Felt pretty good. Run Segments 
Name Time Distance AvgMile HR AvgHR Total Time 
Mile 1 00:08:06.0 1.0 00:08:06.0 158 159 00:08:06.0 
Mile 2 00:08:09.6 1.0 00:08:09.6 155 158 00:16:15.6 
Mile 3 00:08:12.2 1.0 00:08:12.2 157 156 00:24:27.8 
Mile 4 00:08:31.5 1.0 00:08:31.5 158 155 00:32:59.3 
Strides 00:07:16.0 1.0 00:07:16.0 0 0 00:40:15.3 
Burst-1 00:00:20.7 0.05 00:06:54.0 164 159 
Recov-1 00:00:21.1 0.05 00:07:02.0 162 164 
Burst-2 00:00:21.0 0.05 00:06:60.0 169 163 
Recov-2 00:00:22.7 0.05 00:07:34.0 166 169 
Burst-3 00:00:21.8 0.05 00:07:16.0 171 167 
Recov-3 00:00:23.1 0.05 00:07:42.0 168 171 
Burst-4 00:00:23.7 0.05 00:07:54.0 171 167 
Recov-4 00:00:22.3 0.05 00:07:26.0 168 168 
Burst-5 00:00:21.6 0.05 00:07:12.0 172 168 
Recov-5 00:00:22.9 0.05 00:07:38.0 169 172 
Burst-6 00:00:21.1 0.05 00:07:02.0 174 169 
Recov-6 00:00:22.0 0.05 00:07:20.0 169 173 
Burst-7 00:00:23.2 0.05 00:07:44.0 173 169 
Recov-7 00:00:23.2 0.05 00:07:44.0 169 173 
Burst-8 00:00:22.9 0.05 00:07:38.0 176 170 
Recov-8 00:00:22.0 0.05 00:07:20.0 173 176 
Burst-9 00:00:22.0 0.05 00:07:20.0 176 173 
Recov-9 00:00:21.6 0.05 00:07:12.0 173 175 
Burst-10 00:00:21.0 0.05 00:06:60.0 175 173 
Recov-10 00:00:16.1 0.05 00:05:22.0 173 175 
Mile 6 00:07:46.0 1.0 00:07:46.0 162 163 00:48:01.3 
Mile 7 00:08:02.0 1.0 00:08:02.0 160 162 00:56:03.3 
Mile 8 00:07:58.5 1.0 00:07:58.5 152 155 01:04:01.8 
Recov-1 00:05:02.2 0.0 00:00:00.0 109 115 01:09:04.0

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Friday Sept. 28

sistergoldenhair

Alex

milergal

Jensparks

Liam3494

rhody92

Lofcaudio

Arrojo

Jensparks

equinox marathon 43

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