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An easy 5k after yesterday's long run. Today is a travel day....heading to Vancouver, via the center of the universe. I will fly over JC's house as I take off. Wave at me JC!!!<br><br>
Tomorrow perhaps an early outdoor run through Stanley Park.
 

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Nice LAT workout today<br><br>
12 total miles<br><br>
4 WU 2x1mile @ T w .5 rest + 2x2mile @ T with .5 rest on TM. It was .1 MPH faster than last week which was .2 MPH faster than the week before. I think I better hold this pace for a couple of weeks before increasing again. I just may have a chance to get close to last fall's fitness level by June Marathon?<br><br>
Good running to all-
 

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Good runs Tigger and Flounder. I am in Day 2 of Carb Depletion and so far, I am doing pretty good. I'm also getting over a cold which I hope to have completely licked by this weekend.<br><br>
My run this morning consisted of six easy miles with five strides tacked on at the end. It's still pretty cold here in Missouri with the wind chill factor right at 20?F. Forecasts for my marathon this coming weekend look to be very encouraging though.<br><br>
May your runs be fun and your rest relaxing.
 

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Lofcaudio - May the conditions be perfect - May you run the perfect race for your current fitness level - May your tolerance of pain and fatigue be at maximum and - May you enjoy the journey this weekend.<br><br>
Good luck - Have an iron will to not over pace the 1st 10 miles - Get to 20 miles tired, but in good shape and bring it in strong <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif">
 

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Great workouts everyone!<br><br>
This week is a taper for me, so I'll be taking it easy. 30 minutes on the EFX followed by stretching, ab work, and weights (arms). I'll go to yoga class tonight.
 

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~nuthin' today~
 

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Ran 2.5 miles today straight. I was planning on slacking off, but really pushed through today and made myself run the entire 2.5 miles.
 

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Great workouts today folks! Even you WTPJ! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Here's my daily report:<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 04/09/2007<b>Time:</b> 15:30<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 3.3 miles<br><b>Total time:</b> 00:32:32.7<b>Average Per Mile:</b> 00:08:57.0<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 158<br><b>Average HR:</b> 145<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 229.1<br><b>Weather:</b> Clear and cool.<br><b>Temperature:</b> 49<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 49<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 21<b>Time:</b> Start<br><b>Dew Point:</b> 20<b>Time:</b> End<br><b>Wind speed:</b> 4<b>Max Gust:</b> 9<b>Direction:</b> N<br><br>
FIRST 1.65 MILES OF THE MERRIMACK RIVER TRAIL RUN AND BACK.<br><br>
I did something different today. After work I went and ran an out and back on the Merrimack River Trail Run course.<br><br>
The out consisted of 1.65 miles then I turned around and came back.<br><br>
I am running in a race on this route on Saturday, so this was kind of a scouting mission. I plan to run the full course on Wednesay.<br><br>
I saw a pair of ducks and the UMass-Lowell crew team today.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
1.65 mile out00:14:46.61.6500:08:57.315115000:14:46.6<br>
1.65 mile back00:14:45.61.6500:08:56.715714800:29:32.2<br>
Recovery00:03:00.50.000:00:00.09211200:32:32.7
 

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I'm surprised how well I did considering yesterday's long adventure. 2 lap warmup, 2:30 timed run and got a bit over 800m in. Then 4 400s with 400 recov. in 1:10, 1:14, 1:11, and 1:02. A bit after practice went out for a 5.4 easy at 8:10 pace but am still pretty wiped. Coach says we are training all week so hopefully I can still get pretty decent times tomorrow and I'm in ideal events for me. 1600/3200 combo tomorrow. Sub 5 and 11 would be a dream. Not expecting too much yet though but would be pretty cool.<br><br>
Have a great night everyone.<br><br>
Alex
 

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hi everyone. I ran with the running group tonight and i was not too terribly slow. We ran about 6.5 miles on trails. My feet felt the trails a bit, some hot spots left over from the race. Otherwise feeling great!!!!
 

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Just over an hour of stationary bike this evening, including lots of good, tough intervals. Even though I am not running, I am happy to be getting such good workouts on the bike. I wore my new cycling shoes and felt cool.<br><br>
My foot seems to be relapsing. It's as sore as it's been except for right after I injured it, and swollen too. I don't get it. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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Landed in Vancouver at 3 PM and was in hotel by 3:30, so decided to go for another run. It was raining (nothing new for Vancouver) so I decided to hit the TM's for an easy run. It developed into a set of 6 by 3 min intervals at 7:47 pace, with 2 min walking in between. Total of 5.85 miles in 55 min. Not a bad day in total.
 

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4.12 miles in 44:08. Uneven ground makes my ITB hurt at the knee. Dammit. Tuesday afternoon run I'm requesting a bikepath or road run for the eveness of the footing. <img alt="angry3.gif" src="http://files.kickrunners.com/smilies/angry3.gif">
 

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7.5 miles for me last night. It was nice to be able to start a run in bright sunlight after 6PM, even if it was only about 40 degrees.
 
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