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I did a pilates DVD when I got up. That's such a pleasant way to start out the day.<br><br>
I have done all my scheduled workouts for the week, but plan to get a bonus ride in this afternoon.<br><br>
What kind of trainer do you have, Cappy?
 

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I wish I could do the same thing for my race...but I still need to have the hour+ drive there plus about a 2-3 hour wait for the 3200. Oh well, it's supposed to be an awesome day, and I don't have to work. <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><br><br>
Have a great weekend everyone.<br><br>
Alex
 

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The overcast skies have not burned off yet resulting in a pleasant 55F morning. Today's run: An easy-paced 10 miles on hilly country roads.<br><br>
Five weeks from today I will be in the midst of perhaps the biggest (for sure, the longest) race of my life.<br><br>
Cycling this week has aided in quick recovery and I am now ready to tackle a few more weeks of quality runs to help in final preparations.<br><br>
Tomorrow, I get to lead a 5k on my bike. Afterwards, I plan to hit the trails a long run.<br><br>
Have a great day.
 

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I ran just a shade under 14 miles this morning, with 5 of those being a race. I didn't run as well as I had hoped, but I also forgot about the hills that factor into the race. I did take 3rd place in my age division and won a nice pair of running socks.
 

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15 miles of trails at Highland Forest this AM. Was supposed to be 18-20 but my lower back tightened up around 13ish after I hooked my left foot on a root twice in about a 100 yards.<br><br>
Took it easy on the steep downs (walked), power-hiked the steep ups and cruised the flats and little stuff for a <i>slow</i> 11 m/m pace. Included some standing around time when I got turned around a couple of times and needed to find my bearings.<br><br>
Don't feel like I'll be able to do all thirty next weekend based on the way I felt out there today. I suck on trails. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
Lofcaudio: Congrats on the finish!!! I wish I could get third in my AG! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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On behalf of the ladies, thanks, HT! But no pictures? <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
I did 9 miles starting at 10:30, averaging just under 11mm if I don't count the times I walked so I could drink. It was just 59 when I started or cooler, I didn't pay close attention.<br><br>
A good run on the middle-of-nowhere road I live on, out and back. There are some hills, but nothing too bad. When I finished I felt good, and the electrolyte drink did it's thing, I did not have any cramps. I had to stop to stretch my hamstring at about the 6 or 7 mile mark. My little toe was OK <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"> the blister had stopped hurting and I wore my injinji socks with my wright socks over top.<br><br>
This makes me feel really good about the 1/2 marathon on the 27th, as long as the temps are similar. When I finished I felt like I could have gone 4 more miles if I had to, although my knee had started aching a bit, but with some stretching of the ITB I think I could have done it.<br><br>
I'm now very, very hungry but my tummy isn't too happy with what I put in it. Maybe I shouldn't have had all the electrolyte drink? Probably. I'm eating though and that's helping.<br><br>
Something even more cool is that my SO rode his bike out after me, and met me just after I turned around so I had company for the run back. That helped keep me from being too bored. Sorry this is so long.
 

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weights:<br>
upper body/pyramid format<br><br>
~bailed on the core work...naughty me~
 

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<b>Daily Run Report</b><br><br><b>Date:</b> 05/12/2007 <b>Time:</b> 18:32<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 12.0 miles<br><b>Total time:</b> 02:02:45.3 <b>Average Per Mile:</b> 00:09:42.1<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 176<br><b>Average HR:</b> 151<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 22.0<br><b>Weather:</b> Partly cloudy and much cooler.<br><b>Temperature:</b> 61 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 57 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 42 <b>Time:</b> Start<br><b>Dew Point:</b> 39 <b>Time:</b> End<br><b>Wind speed:</b> 6 <b>Max Gust:</b> 13 <b>Direction:</b> SE<br><br>
MERRIMACK RIVER TRAIL<br><br>
I did the trail again tonight. However I did something different tonight. I did the 5 mile out portion, then ran back to about where the 8 mile mark is during the 10 mile trail race. I turned around and ran back out to where the mile 3/mile 7 marker was and then ran the 3 miles back to the start.<br><br>
Total of 12 miles.<br><br>
The plan tonight according to Pfitz/Douglas was 5 mile recovery, but I missed last night because of a confirmation. Also, I had a real bad night a few nights ago when I got dehydrated and bonked. So I made up for that bad run with this one.<br><br>
Still considering whether to repeat this week or not.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5 mile out 00:46:18.1 5.0 00:09:15.6 149 153 00:46:18.1<br>
Mile 8 00:32:00.0 3.0 00:10:40.0 147 152 01:18:18.1<br>
Add on-out 00:10:08.1 1.0 00:10:08.1 159 153 01:28:26.2<br>
Add on-back 00:10:24.2 1.0 00:10:24.2 150 154 01:38:50.4<br>
Last 2 miles 00:17:34.9 2.0 00:08:47.5 159 156 01:56:25.3<br>
Recovery-1 00:03:00.5 0.0 00:00:00.0 107 127 01:59:25.8<br>
Recovery-2 00:03:19.5 0.0 00:00:00.0 85 110 02:02:45.3
 

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Uh oh, Gingerbread, you thought that was long...<img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"><br><br>
Well today was the big Conference Track meet with 15 teams. I was in the 3200, which is the 2nd to last event, so today went by excruciatingly slow but quite enjoyable to get to see some amazing athletes. I warmed-up nice and saw that I was seeded 6th but one guy had a fake time that was about a minute faster than what he runs. 2 of the 4 in front of me (the number 2 and 3 runners) just ran the 800 2 events before so they were pretty tired. Good thing for me. Then there was the other 2 that seemed quite rested. I was extremely well rested being that I did no previous events.<br><br>
The race started off definitely in my favor, they were taking it really slow but the pack was starting to string out. My plan that track coach gave me was to stick with the lead pack and work 'em for the last mile. Well it was easy enough to do that, and first mile was 5:34. I felt incredible. Then things started to pick up, and I was still hanging on. The number 1 runner was about 50m ahead and it was a fight for second. The 2 that ran the 800 were the only ones in front of me and you could tell they were tired, but I thought they might be saving for a crazy kick. I knew it was risky but I went for it and passed those 2 with 600 to go. I knew I'd need to push it hard and tried to hammer as much as I could. I was on the final lap and still going strong, but my legs were SO tired. I fought through it with Flounder's saying at the 200 to go mark, less than 30 seconds left, I can do this. I finished as hard as I could, not knowing how close the 2 were behind me, but paranoid as ever. I finished 2nd place with a PR of 7 seconds! 2nd place at a huge meet in 10:39. I was/am ecstatic. I can not believe that...my last mile split was a PR from 5:06 down to a 5:05. It was so great to see how proud my XC coach was of me, especially being the father figure he is to me, and that will make me work that much harder this next week before Regionals. I still have the endorphins running through me it feels like... <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Have an AWESOME day!<img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><br><br>
Alex
 

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Great racing Alex. You are a fine runner with a good future!<br><br>
Second day back on the roads after last week's race. Yesterday was an easy 30 min, just to test the legs. Today I managed 17.4 km in just over 1:45, which amounts to about 40 seconds per mile slower than the HM. Felt fine all the way. Could have gone an extra 15 min, which was my goal, but I went the intended distance, so that was fine with me for today.<br><br>
Good runs everyone!
 

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A "long" run today of 6 miles in 1:05:10. It actually felt pretty good. It was onthe treadmill, though, and I seem to have an easier time on on it than outside.<br><br>
All in all, it was a tough week. I'm looking forward to doing better this coming week. Totals:<br><br>
Running: 18.6 miles Avg. Pace: 10:49/mile<br>
Walking: 1.5 miles<br>
Pilates/Yoga: Time: 1h 35m 00s
 

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5.25 miles this morning. About 60F and windy. I never got in a groove. I slow right from the get-go and never loosened up. My legs feel pretty good now though. Hopefully I will be ready to do my longish run tomorrow.
 

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7.8 miles on the VCM course after work at 7PM. Went from EZ to MP to 10k race pace, overall avg = 7:52, which included the big hill at the mile 15 marker. 50 degrees and a light breeze. It's weird being in pretty good shape but still 10 pounds overweight. I don't think a PR will be in the cards on the 27th but still hope for maybe a course PR.
 
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