[aphigirl01]

Good morning!<br><br>
I have a couple of miles planned for after work today.<br><br>
I did a 10K on Saturday and finished in 47:58. It was a PR for me, and I took 3rd in my age group, so I got a cheesy, plastic trophy <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Have a great day everyone!

 

[merigayle]

45 mins stepper, 30 mins power hike on TM

 

[Flounder]

12 miles for me this am - TM 8 easy, then 3.75 @ T pace and .25 cool down. Speed workout was good - I actually think I ran this @ the right pace today - I had to work hard, but I was not wiped out afterward. T = race pace you could hold for 1 hour, I usually run it tooooo fast.<br><br>
aphigirl01 - Congrats on the PR

 

[Buxtehude]

Show us your trophy!

 

[dg1]

7 @ lunch @ a comfortable 8:11 pace. Snowy and slushy. Supposed to be near 60 on Thursday. <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif">

 

[Flounder]

It was 50F at lunch with 10-15 MPH winds and SUNNY <img alt="icon_compress.gif" src="http://files.kickrunners.com/smilies/icon_compress.gif"><br><br>
Made for a nice easy 5 miler - I even did 4 laps on the Neenah HS Track just to check it out - It's ready for me to show up and start speed training outdoors.

 

[Amethyst]

Did another 2 miles running/walking today before work. By Friday I'll be running the whole 2 miles.

 

[altoids]

Keep up the great work! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[merigayle]

<img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif">

 

[duckgeek]

Walking commute this afternoon. 2 miles in each direction. Much easier than running 20. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

 

[rhody92]

Roads and sidewalks are still messy around here after Friday's storm, so this morning's run was on the 'mill again...7.80 miles.

 

[aphigirl01]

Just for you, darlin!<br><img alt="" src="http://i28.photobucket.com/albums/c232/aphigirl01/dorkytrophy.jpg" style="border:0px solid;">

 

[merigayle]

That is so awesome!!!!!!!!

 

[equinox marathon 43]

aphigirl - See, being "elite" in your VO2max gets you hardware! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
amethyst - You're doing awesome! Keep up the great work! Slow, steady progress. That's what it's all about.<br><br>
flounder - I'm still amazed at the way you pound out the mileage. Keep it up.<br><br>
Everyone - Great work today! Keep it up!<br><br>
As for me:<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 03/19/2007<b>Time:</b> 16:26<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:46:34.4<b>Average Per Mile:</b> 00:08:18.7<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">Home 5 mile loop</a><br><b>Max HR (for entire workout):</b> 170<br><b>Average HR:</b> 154<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 75.0<br><b>Weather:</b> Cloudy, windy and cold<br><b>Temperature:</b> 39<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 39<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Temperature:</b> 34<b>Temperature Type:</b> Wind Chill<b>Time:</b> End<br><b>Temperature:</b> 34<b>Temperature Type:</b> Wind Chill<b>Time:</b> Start<br><b>Dew Point:</b> 8<b>Time:</b> Start<br><b>Dew Point:</b> 10<b>Time:</b> End<br><b>Wind speed:</b> 7<b>Max Gust:</b> 20<b>Direction:</b> WSW<br><br>
The sidewalks were much better today as the town replowed them. There are still a few tough spots, but I managed.<br><br>
Cloudy and cold for the run today. I intentionally took it easy ahead of the long run tomorrow.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:08:49.31.000:08:49.316216000:08:49.3<br>
Mile 200:08:19.91.000:08:19.915715700:17:09.2<br>
Mile 300:07:58.91.000:07:58.915615900:25:08.1<br>
Mile 400:08:29.21.000:08:29.215716000:33:37.3<br>
Mile 500:07:56.01.000:07:56.015916300:41:33.3<br>
Recovery-100:03:00.60.000:00:00.010712000:44:33.9<br>
Recovery-200:02:00.50.000:00:00.09910700:46:34.4

 

[wherestheportojohn]

Weights/total body + core...SuperSets format

 

[Floridaboiler]

5.91 miles in 49:34 for an 8:23 pace.

 

[Flounder]

6 easy tonight outside<br><br>
47F with winds 10-15 - But there was still some sun left to shine <img alt="icon_cheese.gif" src="http://files.kickrunners.com/smilies/icon_cheese.gif">

 

[roots]

Kind of a lazy run. 8 miles easy. Cooled down with 6x strides.<br><br>
Track work is taking a new turn for the next 3 weeks: Long tempos. I'm ready for the Tuesday quality workout.

 

[Amethyst]

Thanks for the encouragement everyone! <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif">

 

[sistergoldenhair]

50 minutes of stationary cycling at the Y. This was actually an excellent workout, and I enjoyed it much more than I thought I would. I was at a 15+ mph pace had I been on the road.