[CMJHawk86]

Wow, some great runs already in the books.<br><br>
As for me, I had quite the adventure this morning. I should have known trying to meet up with my club for its morning long run when I am anything but a morning person is a bad idea. Basically I got up around 7, dressed, read the newspaper, ate a Clif bar and basically wasted time. Then I drove down to the Iwo Jima memorial and was of course too late. They were already gone and I didn't know the course so I couldn't just do it on my own. So I drove down to the Lincoln Memorial, decided I would just run somewhere for at least 90 minutes, and that turned into a nickel tour of our nation's capital.<br><br>
Basically I headed down to Hains Point, back up to the Tidal Basin passing the Jefferson Memorial, then over to the World War II Memorial. From there it was on to the gravel path on the Mall, heading towards the Capitol. Went around the Capitol and then back down the gravel path on the other side of the Mall, and kept going past the Washington Monument, over to Constitution and past the Lincoln Memorial to Rock Creek Parkway where there are these steps that lots of local runners use to do repeats. I did 10 repeats up the steps then sprinted the .75 mile back to where I was parked. Total run 11.83 miles in 93:32 (7:54/mile).<br><br>
Not bad for a spontaneous run, huh? Sometimes it really is cool to live here. <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"><br><br>
Time for me to get ready to go to Philly. Have great runs everyone.

 

[Boyerdavea]

Quick post before I head for a shower.<br><br>
33.6 miles on the bike followed by 2.02 mile run. Wow! What a workout. Did three sets of intervals on the bike. Working both HR and speed. I don't think I have the strength on the bike yet to keep the HR up. I had a hard time just keeping it in Z3. With time I guess.

 

[Liam3494]

Boring Saturday for me - I had planned to race another x-country race, but needed to do a few things, so couldn't make the trip. Managed a 5 miler in 39:40, much better run than yesterday, so felt more enthused about my running today ....<br><br>
Looking forward to seeing how the racers have done this weekend<br><br>
Liam

 

[kfuller]

CMJHawk-- That sounds like a fun run.<br><br>
Wow!!! There are quite a few people here for so early on a saturday. Of course it is already afternoon for those of you on the East coast. Got up at about 4:45 with my youngest until 5:30 and then back to bed. Wife got up with her again and I went back to sleep. The power had gone off, so the alarm clock time was flashing. Did not wake up until 8:15, so it was a 9:00 a.m. run. I have need the sleep the last 2 days. 6 miles in 50:49(8:26) and it felt good. Have a great day everyone and keep up the great running.

 

[Arrojo]

wanderingoutlaw - much better to run in cooler weather, I agree!<br>
flounder - nice job at the end of that 16.<br>
RunAsics - you're fast<br>
xcrunner - way to listen to your body<br>
SGH - sometimes it's good to have someone push you...<br>
4boysbom - 12 miles is nothing to sneeze at<br>
flobear - well, at least you got out there and that says something<br>
Hanging Jury - nice 40 mile week<br>
ellenshana - way to do what you can<br>
CMJ - I'm not much of a morning runner, either, but I like to run with others and that's when everyone in my club seems to run, so I suck it up too.<br>
Boyerdavea - nice workout<br>
Liam - it's always good to run even if you can't race.<br><br><br>
I did 5.5 with my running club this morning. I even got to run with the great jensparks!<img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> Always a pleasure for many reasons. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Here's one - she pushes me just a little bit faster than I'd go if I was running on my own. I never time my runs, but the others did and I was kind of shocked at the pace 8:30-8:45. Thanks, Jen!

 

[Jensparks]

quickie post ....<br><br>
5.5 miles with some folks from the running club before our monthly meeting this morning. Great morning for a run, feeling really good overall, especially considering I did speed work yesterday. The yoga is helping! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
edit:<br>
Thanks Arrojo - it was a really nice run today! Some nice little hills to prep me for tomorrow's much hillier 8.

 

[vashondan]

Later on....<br><br>
Actually fell asleep again before I actually got out for my run. 3.5 miles then 30 minutes on the stationary.<br><br>
Hawk - Must be a beautiful place to run.<br><br>
flo - Sorry about your illness. Hope you get well quick.<br><br>
Alex - do you get points for the extra 30 on the alarm <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
chances - Yeah, I'm hyped GO HAWKS.

 

[roots]

Saturday running - love it!<br><br>
A proud moment for me today as my buddies endeared themselves to me. I showed up to my group run -- roadies, mind you -- and they were all ready to hit the trails. Amazing.<br><br>
18 miles of beautiful, yet muddy trails in about 2:50. Finished slow and depleted. Some of us are running the Winter Buckeye 50k in two weeks, so this is our last long run in prep.<br><br>
Have a great day!

 

[alan fletcher]

Looks like people are enjoying the weekend out there....<br><br>
11.25 miles at easy pace (just under 8s ) with a friend. You can't beat running easy miles and conversation.<br><br>
Now it's off to practice baseball with my son.<br><br>
- Alan

 

[ZackZenko]

Wow.. baseball and a great run, seems like fantastic day Alan!<br><br>
For me, the day off yesterday seemed to have helped a lot. I ran 7.6/50:55;6:41/mile at a 'normal' effort, so when I finished I felt like I could do it again. After stretching did some push ups and mountain climbers, and 'knee lifts' and little things like that..<br><br>
I heard jack lallane is the one who invented the jumping jack.. I'm gonna go google it and see exactly how they benefit you. Quickness/speed has always been my weakpoint and maybe its the little things that'll help.<br><br>
As for tomorrow, I have 14 planned. I'll probably die in the last mile or 2 so I'm not worried about pace, I just want to kick my butt.<br><br>
Enjoy the beautiful weekend everyone!

 

[Megs]

Hey ya’ll,<br><br>
I did get in a second run yesterday afternoon and it went better than the morning run, but ITBS started bugging me almost immediately.<br><br>
I put in 8 miles today. ITBS kicked in around 2 miles and hurt on and off for the rest of the time….sometimes really bad and then it’d back off some. I did better on the hills today. I wish I could’ve run faster because my breathing was fine and my legs felt great aside from the ITBS. If I didn’t have that problem it would’ve been a great run. About 39* at the start and its 45* now, nice day for running. Time for a shower then some icing, stretching, strengthening and later on a nap.<br><br>
Outlaw- Nice run, hope the yard sale is a success<br>
Richard- Glad you were able to stay on your feet during your walk, boooo work on a Saturday!<br>
Dan, David & Ellen- Nice workouts<br>
XC- I haven’t been completely up to date on the forums lately, whats going on with your knee?<br>
Flounder, Hanging, Liam, Kfuller, Jen, Roots, Alan & Zack- Nice runs<br>
Asics- Nice run yesterday and hope the run goes well if you run later<br>
Chances- Hope the run goes well<br>
SGH- Nice run, have fun shopping! Are you doing the Shamrock half marathon in Virginia Beach?? That’s my next race (aside from some possible small ones until then sporadically, depending on how my knee is)<br>
Alex- Have a good run<br>
4BM- Way to get the run done, sorry you were disappointed in it<br>
Flo- Nice to see ya, I’m sorry you’re still sick, hope you get to feelin better!<br>
CMJ- Nice run, and a cool one too I bet! I’ve never run in DC, and I’ve only been there a few times, haha. Kind of ironic since I’ve lived about 30-40 minutes from it for the majority of my life.<br>
Arrojo- Nice run, pretty neat you got to run with Jen.<br>
Apple- in response to your question yesterday, yes I’m back at school….I came back down Thursday morning. Classes start on Monday.<br><br>
Man there are a lot of ya’ll! Sorry this post is massive, but I have time to respond to everyone today so I definitely wanted to.

 

[Phill Mckrevass]

Great Scott...that's a lot of posts...<br><br>
I did .5 mile walk, 3 mile run, .5 mile walk...the run was at 8:26 pace, it felt slow and crappy since i hadn't run in the past few days...which is weird, because 2 months ago that pace was unheard of...oh well. Great runs to all, Get better Flo...See you all tomorrow...

 

[brown82799]

Some great running and biking going on out there!<br><br>
I'll add Fletcher and Zack to the list of the terribly slow fast people around here like Dave....6 minute miles for 10 miles or so is NOT slow unless you're Ryan Hall!<br><br>
Nice workout yesterday, Tonya....<br><br>
Go packers! with alex on that one...<br><br>
me, only 2.2 yesterday@ 9:00 pace....THAT is slow....hoping for 9-12 tomorrow morning....<br><br>
enjoy the weekend all....

 

[Boyerdavea]

<br>
Makes you feel great doesn't it. A pace you never thought you would make and now that pace is too slow! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> That's what it is all about. <b>Outstanding job Phill!</b>

 

[Boyerdavea]

JoggerNut - Welcome back. Hope all is well.

 

[RunAsics]

I put in my 5 miles at a nice'n'easy 8mpm pace. It was in mid 30s but a little breezy. Quite pleasant for January. I was trying to keep my HR around 130. Averaged 127. Sweet.<br><br>
Great workouts posted! Makes me wish this wasn't an easy day for me.<br><br>
Phil: you'll be running 6 min miles before you know it. Actually, I was just looking at your PoTD post. Your orange outfit reminded me of what I was wearing today (I opt just for the top half being orange). This will make you laugh:<br><a href="http://www.youtube.com/watch?v=apRFKW0s2yg" target="_blank">http://www.youtube.com/watch?v=apRFKW0s2yg</a>. Classic stuff.<br><br>
Dave: awesome brick. I just can't get into being on the bike trainer these days.<br><br>
Hawk - nice run. I think you are ripe for a fast 10 miler. Heck, if I can run sub 67 so should you. I bet you'd beat me anyday. We'd just need to lead pipe Tonya (a la Harding /Kerrigan). <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Megs: I hope your IT band calms down soon. Great run.<br><br>
Brown - 9mpm is not slow. Besides, my rule is that you're only slow if you don't pass anyone. I bet you did. Have a great long run tomorrow.<br><br>
Kevin: all things considered - real nice run. I needed the sleep this morning as well. My first week back to work after the holidays was brutal on my sleep.

 

[missy1102]

13 nice and easy miles. felt strong near the end and as if i had just started warming up <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> nice runs to all.. everyone is looking strong!

 

[Nirvana91]

Well I know I said on Thursday that I was not going to do Friday's track meet. I guess I lied. I ended up doing it.<br><br>
Ran a somewhat disappointing 5:15.09 in the mile. Came in 11/19 in my heat (the "good heat) and 12/60 overall.<br><br>
I guess dropping some fitness and adding some weight ended up leading to this. Still, it's good for a baseline number to see how much I can improve this year. Suddenly I think a 4:35 goal might be unmanageable. We'll see.<br><br>
I did, however, run a pretty decent 0:59.35 later in the 400m (better than 4:00 mile pace, whoo hoooo!), so I was excited about that. I actually WON my heat (although this time I was seeded in the "B" heat with slower runners. So I was 1/5 in my heat, but I have no idea of my overall placing. I think the average time in the A heat was 55 seconds, so I think all of those guys beat me.<br><br>
Next Friday I think I'll do the 1600 again and then switch to see how I can do in the 200.<br><br>
Oh yeah, 160m track? That SUCKS and the outside of my left foot is KILLING me today from all the turning.<br><br>
And for those wondering about the doctor's appointment I had today, I've been all cleared to resume regular workouts, etc, as nothing wrong was found at all <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[chances141]

Did my 10 at 8:06 pace. Never winded, but a bit tired at the end. 34 degrees. Time for a quick nap before the game . . .

 

[Nirvana91]

Oh yeah, I forgot to post today's workout. 4 recovery miles at close to 8:30 pace. Tight legs, but I guess that's to be expected after the hardcore running yesterday.