[Boyerdavea]

Good morning all.<br><br>
Just catching up on all the posts for the weekend. Looks like there was some good races out there.<br><br>
Nirvana - Glad it went well for you. Hope the back is feeling good.<br><br>
Flo - glad to see you post again. We missed you.<br><br>
To all the other racers, congratulations. I will respond to everyone that puts a RR out there.<br><br>
I am getting ready to head out for a hard 5 with 3 mile tempo at 6:30 pace.<br><br>
Have a great one all.

 

[RichardC]

Dave: Enjoy the 5 with tempo<br><br>
I am tired and unmotivated this morning... I am going to head to the Y for the fishbowl.<br><br>
Enjoy your day everyone!

 

[vashondan]

Dave - 3:25 am? Hope the workout went well. Thought you'd be back by now!<br><br>
Richard - Way to go heading out despite limited motivation.<br><br>
Me? Tired also. Glad there's no run on the calendar this morning. Will get in a core workout some time today. Haven't been very consistent with these lately.<br><br>
Oh well, Hope everyone has a good week!

 

[Alex]

Look at your sig Richard...though I guess you don't swim with shoes. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Tough looking workout outnight...hopefully the roads will be dry by this afternoon so I won't have to worry about puddles/slush/ice or any other dangerous footing.<br><br>
Hope the run went well Dave.<br><br>
Rest up good Dan, and do that core!!!

 

[vashondan]

Alex - Good luck tonight!<br><br>
Question- how do you figure what pace to run your interval workouts (400's etc.)? Can you do it without a recent race?

 

[roots]

Mornin' <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
A rare weekday morning run here. Rain is on the way so I thought to get the run done beforehand. It was 52F and breezy at 6am. Yes, 52F! 4.5 miles easy in about 7:50 pace, followed by 4x strides. Cool breeze against the skin felt great. Now I'm ready for the Tuesday night quality workout.<br><br>
Vashondan- If no recent race, what is your last race? Have you done a tempo run lately? If I were to take a guess, I'd like to know your goal race and the purpose of the 400s.<br><br>
Happy Monday, all.

 

[Boyerdavea]

Richard - what not motivated? I know we all have those days. Have a good swim.<br><br>
Dan - It was 6:30ish, when I headed out. Have a good rest.<br><br>
Alex - have a good workout later.<br><br>
Me - Good run. 5.53 miles in 41 minutes. 1 Mile WU @ 8:29, 3 mile tempo - 6:25, 6:23, 6:10, and 1.5 mile CD 8:50 pace. I am happy with this pace. 6:26 is my goal pace for the triathlon in less than two weeks. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Then to the gym for some chest and abs. <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> it hurts, man I hate going to the gym and lifting but it is a necessary evil.

 

[Mailbox Head]

Sounds like a fun run planned Dave.<br><br>
Hope the swim perks you up Richard.<br><br>
Dan- you could probably guess at what pace you could race a 5k or so and plug that into the McMillan calculator. If you don't think that you can get a good guess, you can always just run them by feel. Hard enough that you're getting the work in, but not too hard so that you can't finish them. It's nice to have a precise pace to aim for, but that should get you close enough.<br><br>
Good luck with the workout Alex- but you've gotta admit- wet roads are a little better than ice sheet roads.<br><br>
I saw a couple of the racers this weekend- CMJHawk- glad to see yours ended up ok even if it wasn't quite as blazing as you were shooting for.<br>
And Nirvy- awesome to see you back out there. For not having run for the last few weeks, I know most of the posters on this board are jealous of your time.<br><br><br>
Awesome weekend for me because we finally got some warm weather. Saturday went for a relaxed 10, then Sunday I went for a 2 mile walk with the wife for a warmup, then headed out for a little fartlek workout.<br>
Went 2 easy, then the next 6.2 or so alternating 200 @ 6mpm, [email protected] 7:45 mpm. The only problem that I had going out to fast for the uptempo segments then having to adjus down. Felt really smooth and powerful when I accelerated, which I was a little worried about because I've been stuck on the treadmill the last month or so, so I didn't know how I'd do on real roads. Getting pretty confident that I'll be able to come out firing at the Irish Jog in 2 weeks.<br><br>
Looking for an easy 10 tonight.

 

[loopy]

Good morning all. Good job with the tempo run this morning, Dave.<br><br>
Richard good luck with the swim and Alex, good luck with the workout tonight.<br><br>
Mailbox, good running over the weekend.<br><br>
This morning I did 50 minutes on the trails. Parts are still pretty snowy, but other parts were completely clear... hopefully will all be gone soon, supposed to get pretty warm today...

 

[vashondan]

I'm trying to increase my speed overall. Before I got hurt I had run what I considered a 3 mile time trial in which I averaged 9:30 ish. My fitness is not what it was at that time but I'm getting back in shape. I quit a coaching service and didn't get to my data before I was deleted so I don't have accurate times. Haven't run a tempo recently.

 

[Baba O'Riley]

Five miles here today. Good, solid run. Well-paced and plenty of push at the end. A good way to start the week.<br><br>
Good runs, all

 

[4boysmom]

It's Monday. Rest day! And with everything that's going on, I need it.

 

[Boyerdavea]

Great job Baba.<br><br>
wow, sounds like a great weekend.<br><br>
enjoy your rest! It is well deserved! You have been working hard.

 

[kfuller]

Wow!! Lots of activity for so early in the morning. I have 5 miles scheduled for later today. Keep up the great running evreryone and have a great morning.

 

[RichardC]

Dave: nice job on the run! now get to the gym <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Dan: have fun with the core.<br>
Alex: Enjoy your workout tonight.... I hope you get good roads<br>
Roots: nice work on the early AM run<br>
Mailbox: enjoy your 10 later<br>
Loopy: you are killing me with all this trail talk! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Baba: Enjoy the 5<br>
4Boys: enjoy your rest<br><br>
Ended up with one mile swim continuos. will do core later tonight...<br><br>
Alex, I did a good job of destroying shos last night. Ran through probably 1/2 mile of pure mud just to get off the road for a change plus add in HILLS... and eight mikes it was good run!

 

[RunAsics]

Checking my training schedule, the 10k plan I have jumped into mid-stream <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">, shows that I have 4 miles on the books today. Sounds about right. I'll probably hit the work gym this afternoon.<br><br>
The plan fits nicely with the 8k and 10k races I have on the calendar and should leave me in good shape for my 5k A-race, i.e. the Ravenswood 5k. I noticed that this race has a new, as yet unadvertised course, which is leaving me somewhat worried as it's my favorite 5k race of the season.<br><br>
Nice going all!

 

[Nirvana91]

Awww man, they changed the course for Ravenswood? That sucks! That is my current PR course and I was pretty fond of it <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[RunAsics]

Darn skippy it sucks! This was my first 5k race, the first under 20mins and held my PR for 2 years. If they screw it up I'll, I'll... cry... I will... just watch me... or not, as the case may be.

 

[brianinptown]

looks like a busy board already today! Not going to be around much for the next three days, but I'll post a quick one liner each day!<br><br>
Ran 3 easy with a few striders...pretty tired this morning, but I got the planned workout in.<br><br>
B.

 

[Nirvana91]

<br>
They'd better Keep those AWESOME Mizuno tech shirts though. Man I love those things.<br><br><b>Brian,</b> have you had a chance to check that trade offer in the basketball league?