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Rest day!<br><br>
18 planned for tomorrow.<br><br>
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"><br><br>
Have a great day everyone.
 

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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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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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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.<br><br>
Have a great weekend everyone -<br><br>
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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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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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.<br><br>
Intervals were kind of all over the place, but I'm still happy with the times since it was supposed to be @5k pace:<br>
2:44 (7:22), 2:53 (7:45), 2:44 (7:22), 2:50 (7:36), 2:48 (7:31)<br><br>
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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Hi all,<br><br>
It was a weird night for me.<br><br>
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.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 09/28/2007 <b>Time:</b> 17:42<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 8.0 miles<br><b>Total time:</b> 01:09:04.0 <b>Average Per Mile:</b> 00:08:00.2<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 177<br><b>Average HR:</b> 153<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 299.65<br><b>Weather:</b><br><b>Temperature:</b> 72 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 68 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 54 <b>Time:</b> Start<br><b>Dew Point:</b> 53 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 3 <b>Direction:</b> NNW<br><br>
3 MILES ON THE TRACK, THEN <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">HOME 5 MILE LOOP</a>.<br><br>
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.<br><br>
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.<br><br>
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.<br><br>
Felt pretty good.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:06.0 1.0 00:08:06.0 158 159 00:08:06.0<br>
Mile 2 00:08:09.6 1.0 00:08:09.6 155 158 00:16:15.6<br>
Mile 3 00:08:12.2 1.0 00:08:12.2 157 156 00:24:27.8<br>
Mile 4 00:08:31.5 1.0 00:08:31.5 158 155 00:32:59.3<br>
Strides 00:07:16.0 1.0 00:07:16.0 0 0 00:40:15.3<br>
Burst-1 00:00:20.7 0.05 00:06:54.0 164 159<br>
Recov-1 00:00:21.1 0.05 00:07:02.0 162 164<br>
Burst-2 00:00:21.0 0.05 00:06:60.0 169 163<br>
Recov-2 00:00:22.7 0.05 00:07:34.0 166 169<br>
Burst-3 00:00:21.8 0.05 00:07:16.0 171 167<br>
Recov-3 00:00:23.1 0.05 00:07:42.0 168 171<br>
Burst-4 00:00:23.7 0.05 00:07:54.0 171 167<br>
Recov-4 00:00:22.3 0.05 00:07:26.0 168 168<br>
Burst-5 00:00:21.6 0.05 00:07:12.0 172 168<br>
Recov-5 00:00:22.9 0.05 00:07:38.0 169 172<br>
Burst-6 00:00:21.1 0.05 00:07:02.0 174 169<br>
Recov-6 00:00:22.0 0.05 00:07:20.0 169 173<br>
Burst-7 00:00:23.2 0.05 00:07:44.0 173 169<br>
Recov-7 00:00:23.2 0.05 00:07:44.0 169 173<br>
Burst-8 00:00:22.9 0.05 00:07:38.0 176 170<br>
Recov-8 00:00:22.0 0.05 00:07:20.0 173 176<br>
Burst-9 00:00:22.0 0.05 00:07:20.0 176 173<br>
Recov-9 00:00:21.6 0.05 00:07:12.0 173 175<br>
Burst-10 00:00:21.0 0.05 00:06:60.0 175 173<br>
Recov-10 00:00:16.1 0.05 00:05:22.0 173 175<br>
Mile 6 00:07:46.0 1.0 00:07:46.0 162 163 00:48:01.3<br>
Mile 7 00:08:02.0 1.0 00:08:02.0 160 162 00:56:03.3<br>
Mile 8 00:07:58.5 1.0 00:07:58.5 152 155 01:04:01.8<br>
Recov-1 00:05:02.2 0.0 00:00:00.0 109 115 01:09:04.0
 
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