Saturday 28 July 2007
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8 mile recovery run.
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12,902 Posts
weights:<br>
Back-Shoulders-Biceps<br><br>
<gotta get the guns Xtra-pumped to show 'em off today><br><br><img alt="" src="http://smiley.onegreatguy.net/muscle.gif" style="border:0px solid;">
Back-Shoulders-Biceps<br><br>
<gotta get the guns Xtra-pumped to show 'em off today><br><br><img alt="" src="http://smiley.onegreatguy.net/muscle.gif" style="border:0px solid;">
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6,657 Posts
Today's game plan was to run 20 miles. I decided that I would run out 5 miles return and do it again. My goal was to run ~8 min miles for the first 15 miles and then pick it up a notch for the last five. It didn't exactly work out that way.<br><br>
First off, the air was like pea soup when I started but I was okay. I was right on track after my first ten miles. I stopped back to my room, grabbed some water and changed my shirt.<br><br>
It wasn't long before I started having stomach cramps. Probably too much water at the break. After 15 miles I was just over a minute over my goal pace. The cramps finally subsided and I tried picking it up but I just couldn't. The last 2 miles were a death march.<br><br>
I finished in 2:43.<br><br>
Now for some important information on why I sucked so badly today:<br><br>
Pre run weight: 178 lbs.<br>
Post run weight: 169.5 lbs.<br><br>
I lost 8 1/2 lbs during my run today. <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif">
First off, the air was like pea soup when I started but I was okay. I was right on track after my first ten miles. I stopped back to my room, grabbed some water and changed my shirt.<br><br>
It wasn't long before I started having stomach cramps. Probably too much water at the break. After 15 miles I was just over a minute over my goal pace. The cramps finally subsided and I tried picking it up but I just couldn't. The last 2 miles were a death march.<br><br>
I finished in 2:43.<br><br>
Now for some important information on why I sucked so badly today:<br><br>
Pre run weight: 178 lbs.<br>
Post run weight: 169.5 lbs.<br><br>
I lost 8 1/2 lbs during my run today. <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif">
Same story here-the humidity was awful. Was hoping for 22 but only made 20 and slower then I would have liked. But in these conditions I'm ok with what I did. Hope you're resting/drinking(not beer!) Notey. I've decided to spend my day taking the kids to see Evan Almighty so I can sit and relax in the nice air conditioned theater<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
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Long run of just over 2 hours this morning. I mostly ran on the riverside path in my hometown which is really nice, lots of shade. I didn't have exact mileage measured so decided to just run for time based on recovery pace to make sure I got the mileage in (13 and change). Whatever the exact mileage was, I know my pace was very even because each time I came back about 10 seconds faster than I went out. I am still frustrated by how each long run feels like a slog-fest on dead legs, but one of these times it's got to get better.<br><br>
It was so nice to be out in lower humidity. Even though it was about 80 at the end of the run, it still felt very cool and comfortable.
It was so nice to be out in lower humidity. Even though it was about 80 at the end of the run, it still felt very cool and comfortable.
SGH, I had that same feeling last year after my time off, it was really frustrating. Eventually though, it did get better ... I'm not exactly sure when. But, it also took me almost a whole year to feel completely back to where I had been pre-injury (not that it'll take you that long by any means). It takes time, but eventually those long runs will become easier!
30 miles cycling today.<br><br>
Today I was able to do my first group ride with the local bike shop here in AZ. I've trained for 5 months and have waited for this moment. When I got to the shop, there was a nice sized group waiting to go. I was a little apprehensive (because this group has been riding together for a while) and I asked if I was going to be keeping the group up. They said I wouldn't and to join in. So I did.<br><br>
Anyway...the ride was incredible! I've done some 25 mile rides solo and they were much tougher than this 30 miler with a group. I got to meet several people who were training for triathlons and I've been asked to join in on a ride with them on Thursday. They told me to bring my running shoes and I can do a brick with them as well.<br><br>
One girl said that she likes to hike and invited me to go with her/her friends.<br><br>
This was great.<br><br>
I've been healthy and making a smooth transition from running to some other things. This ride was what I've been waiting for. I'm stoked for sure.<br><br>
I just wanted to post this, because it's been a while and I've missed being able to get training support. I really need the support and I hope I can join in with you from time to time. If I bother you, I'll leave. Thanks for reading.<br><br>
Noley
Today I was able to do my first group ride with the local bike shop here in AZ. I've trained for 5 months and have waited for this moment. When I got to the shop, there was a nice sized group waiting to go. I was a little apprehensive (because this group has been riding together for a while) and I asked if I was going to be keeping the group up. They said I wouldn't and to join in. So I did.<br><br>
Anyway...the ride was incredible! I've done some 25 mile rides solo and they were much tougher than this 30 miler with a group. I got to meet several people who were training for triathlons and I've been asked to join in on a ride with them on Thursday. They told me to bring my running shoes and I can do a brick with them as well.<br><br>
One girl said that she likes to hike and invited me to go with her/her friends.<br><br>
This was great.<br><br>
I've been healthy and making a smooth transition from running to some other things. This ride was what I've been waiting for. I'm stoked for sure.<br><br>
I just wanted to post this, because it's been a while and I've missed being able to get training support. I really need the support and I hope I can join in with you from time to time. If I bother you, I'll leave. Thanks for reading.<br><br>
Noley
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6,919 Posts
Hi all,<br><br>
Today was supposed to be a Recovery run. I don't know why but this felt much too fast for a recovery pace. I hope I didn't screw up tomorrow's 17 miler with 14 at MP.<br><br>
Here's the data<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/28/2007 <b>Time:</b> 16:30<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:46:40.9 <b>Average Per Mile:</b> 00:08:18.5<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> 154<br><b>Average HR:</b> 142<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 348.94<br><b>Weather:</b> Light rain and very humid.<br><b>Temperature:</b> 75 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 74 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 79 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 79 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 71 <b>Time:</b> Start<br><b>Dew Point:</b> 71 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 1 <b>Direction:</b> SW<br><br>
Plan today was a 5 mile recovery run.<br><br>
Seems much too fast for a recovery run today.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:42.7 1.0 00:08:42.7 147 142 00:08:42.7<br>
Mile 2 00:08:18.3 1.0 00:08:18.3 140 142 00:17:01.0<br>
Mile 3 00:07:54.0 1.0 00:07:54.0 148 146 00:24:55.0<br>
Mile 4 00:08:26.3 1.0 00:08:26.3 139 149 00:33:21.3<br>
Mile 5 00:08:11.1 1.0 00:08:11.1 100 110 00:41:32.4<br>
Recov-1 00:05:08.5 0.0 00:00:00.0 100 110 00:46:40.9
Today was supposed to be a Recovery run. I don't know why but this felt much too fast for a recovery pace. I hope I didn't screw up tomorrow's 17 miler with 14 at MP.<br><br>
Here's the data<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/28/2007 <b>Time:</b> 16:30<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:46:40.9 <b>Average Per Mile:</b> 00:08:18.5<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> 154<br><b>Average HR:</b> 142<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 348.94<br><b>Weather:</b> Light rain and very humid.<br><b>Temperature:</b> 75 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 74 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 79 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 79 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 71 <b>Time:</b> Start<br><b>Dew Point:</b> 71 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 1 <b>Direction:</b> SW<br><br>
Plan today was a 5 mile recovery run.<br><br>
Seems much too fast for a recovery run today.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:42.7 1.0 00:08:42.7 147 142 00:08:42.7<br>
Mile 2 00:08:18.3 1.0 00:08:18.3 140 142 00:17:01.0<br>
Mile 3 00:07:54.0 1.0 00:07:54.0 148 146 00:24:55.0<br>
Mile 4 00:08:26.3 1.0 00:08:26.3 139 149 00:33:21.3<br>
Mile 5 00:08:11.1 1.0 00:08:11.1 100 110 00:41:32.4<br>
Recov-1 00:05:08.5 0.0 00:00:00.0 100 110 00:46:40.9
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Hey all,<br><br>
I've been out of the thread for a while due to a crazy, busy life right now. But I have been squeezing in exercise. Running, some biking, and I've taken some baby strokes in the pool.<br><br>
Today I went out with Porter for 3.5 miles to start the day while the family was sleeping. Then I dropped him off and went to the meeting point for our regular Saturday group run. Unfortunately, the group is all on injured reserve or vacation. I sat in my car and wrestled with the notion of just going home and eating breakfast so that I could get my day started.<br><br>
Buttttt, I looked at the South Eugene High track a few yards away from my car and decided that I could at least run a few laps on the site that the McChesney Brothers made famous. After a few laps I looked towards the nice bark running trails just across the street and decided I could at least run a couple K on the trails where Salazar trained. When I got to the south end of the trail, I thought about the Rexius trail that beckoned me a few short blocks South. So I ran that way. You know, towards Ritz' house. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I did some math and figured that I could do an out and back that should make my total for the day a nice round 10 miles. The first 7.5 miles were between 8 and 8:20 pace. As I turned back towards my car I picked it up to 7:20 - 7:30 pace.<br><br>
I looked at my Garmin and saw it turn 9 miles in 1:12:31. I wanted to break 1:20:00 at that point so I picked it up further. I was running people down on the trail that last mile, but even so I was surprised when I looked down and saw 1:19:19 for a nifty 6:48 mile. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
I've been struggling with some groin muscle issues the last few months, so it was very satisfying to finish strong.
I've been out of the thread for a while due to a crazy, busy life right now. But I have been squeezing in exercise. Running, some biking, and I've taken some baby strokes in the pool.<br><br>
Today I went out with Porter for 3.5 miles to start the day while the family was sleeping. Then I dropped him off and went to the meeting point for our regular Saturday group run. Unfortunately, the group is all on injured reserve or vacation. I sat in my car and wrestled with the notion of just going home and eating breakfast so that I could get my day started.<br><br>
Buttttt, I looked at the South Eugene High track a few yards away from my car and decided that I could at least run a few laps on the site that the McChesney Brothers made famous. After a few laps I looked towards the nice bark running trails just across the street and decided I could at least run a couple K on the trails where Salazar trained. When I got to the south end of the trail, I thought about the Rexius trail that beckoned me a few short blocks South. So I ran that way. You know, towards Ritz' house. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I did some math and figured that I could do an out and back that should make my total for the day a nice round 10 miles. The first 7.5 miles were between 8 and 8:20 pace. As I turned back towards my car I picked it up to 7:20 - 7:30 pace.<br><br>
I looked at my Garmin and saw it turn 9 miles in 1:12:31. I wanted to break 1:20:00 at that point so I picked it up further. I was running people down on the trail that last mile, but even so I was surprised when I looked down and saw 1:19:19 for a nifty 6:48 mile. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
I've been struggling with some groin muscle issues the last few months, so it was very satisfying to finish strong.
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