Day of rest <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Have good runs everyone!!!!! <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif">
I'll bbl to edit an update, but for now:<br><br>
a.m.: Weights/shoulders: Slow&Heavy format<br><br><br>
4:15pm...edited to add a 6 mile plod.<br><br>
no details/just needed to add my pm workout.
Diablita, congrats on the 5 miles! How did the ITB feel? I remember how happy I was when I was finally able to run again after ITB problems.<br><br>
I taught spinning at the Y this morning, then changed into shorts and headed to the treadmill for 5 miles. My legs felt the ride the first 1.5, but then it got easy.<br><br>
It's such a lovely day I may go out for a stroll later.
13 miles in 1:53:09. Beautiful morning! It was 36*F, calm, and clear when I started at 7am. Warmed up pretty quickly - felt great. Yay for spring on the way! <img alt="icon_flower.gif" src="http://files.kickrunners.com/smilies/icon_flower.gif"><br><br>
Have good runs/workouts everyone!
22 miles. Quick shower... out the door? DURT - you are amazing.<br><br>
And WTPJ - details?<br><br>
Sounds like everyone else is having good days. I ran in the teeth of the wind and had a slippery slidey run on trails up on the hill with 10x100 metre strides at the end. 8.2 miles total.<br><br>
Good luck to our racers today.
10 miles at River Legacy Park. 74F at 10am when I started. (Yeah, I overslept; it'll help make up for the time change tonight.)<br><br>
Spring has sprung already at River Legacy. Green leaves sprouting on the trees. Birds singing sweetly. People with dogs. People with baby strollers. People on bikes. Bird watchers in groups. Walkers in groups. Runners of every size, shape, speed and attire (numerous young men shirtless). Cyclists of all ages on all kinds of equipment.<br><br>
Contemplative run (my long runs tend to be that way):<br><br>
What could Martin Luther have done differently, and the effect it would have had on human history? (Grizzly didn't you do a thesis on that?)<br><br>
What bearing does this have on me and the price of tea in China (or at Wal-Mart)?<br><br>
The order of things...Why the end of a thing is better than the beginning..."Progression runs"...How to speed up when you're tired...Why you don't get as tired if you run uprightly (but how can you maintain that over distance)...<br><br>
These are some of the things I contemplated.<br><br>
And meanwhile, birds sang and trees grew leaves. Dogs sniffed. Children ran gleefully down embankments.
8 miles in beautiful running weather this morning -- just like aphigirl said.<br><br>
I really wanted to do 14, but the farthest I've ran since October has been 4 or 5 miles at once. Decided to be safe, rather than sorry this morning. I'm glad I did. I have no pain and feel great. The run itself felt very easy...YAY! I'm on my way back.
Some great efforts out there today, especially you Durt and Aphigirl.<br><br>
As for me, I figured my mileage has been low enough this week that I should have no problem if I break the contract with the body again and do a 4th day in a row. So I did.<br><br>
Here's the report.<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 03/10/2007<b>Time:</b> 13:53<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 3.4 miles<br><b>Total time:</b> 00:33:15.9<b>Average Per Mile:</b> 00:08:46.6<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13315" target="_blank">Home 3.4 mile loop</a><br><b>Max HR (for entire workout):</b> 167<br><b>Average HR:</b> 151<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 22.2<br><b>Weather:</b> Cloudy and breezy.<br><b>Temperature:</b> 49<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 50<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 37<b>Time:</b> Start<br><b>Dew Point:</b> 38<b>Time:</b> End<br><b>Wind speed:</b> 6<b>Max Gust:</b> 17<b>Direction:</b> WSW<br><br>
The legs were very tired today. Not surprising seeing as how it is my 4th day in a row. Sure the mileage has been low all four days, but I am still trying to get back from a 10 day layoff.<br><br>
Much better weather today. In fact, I wore shorts today.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Cool and overcast in the morning, a beautiful day to run a 10K. Holy cow I am slow, but I sure have a killer kick at the end.<br>
Next weekend at the Shamrock run I will try warming up first. <img alt="alien.gif" src="http://files.kickrunners.com/smilies/alien.gif"><br><br>
Also I think I will pass on the interval workout on Tuesday,...and it isn't because we are supposed to run the bleachers that night.....not entirely anyway. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
1 and a quarter hours on trails. Maybe a third of that was really running, due to trail conditions. Most of the trail had 3" loose snow on top of 2" of packed snow, ice, or slush, depending. So the other 2/3 of the time was high-knee, sink in a bit, slide laterally in a random direction walking.<br><br>
And it started raining when I was on a long section of trail that was impossible to run on.<br><br>
The dog was most pleased.<br><br>
Signs of spring: flush of green or red on the stems of the leafless underbrush.
Woot! NICE runs. Too many to list.<br><br>
Dev- way to go. I know its been too long of a wait. Glad your legs are handling.<br><br>
Jhi- I'm doing jumping-jacks for you <img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><br><br>
Durt- nice going with the two 20-milers in 3 days. Are you doing BRR?<br><br>
Today's Run: 30mi in 7:27.<br><br>
We got a trail like Meri's from last week. About 50% of the trail was a sheet of ice and very slick. Got my money's worth (which was nothing) as I had planned on a 6 hour run. Good training, and I imagine I may do a short writeup later.
Was going to do 24 outside - But after 1, I turned around and needed to stay close to a bathroom. So I did 2 outside - hit the TM - Which was ok with all the NCAA basketball on + Girls HS basketball. - Go Badgers.<br><br>
So after 5 trips to bathroom - I was left with not enough time to get all 24 in and make it to 5:30 church. I ran the last 2 miles @ 6:30 pace (felt easy) to finish with 23 and make it to the pew just as we started the 1st hymn.<br><br>
I wish I had more time as I felt like I could have run 30 today - Oh Well those days will come soon enough.<br><br>
Good running to all -
My first really hard workout since Hagg Lake 2 weeks ago. Unfortunately it looks like almost all my workouts will be on the TM through May: my knee is worse off than I expected it to be at this point and I can get in harder workouts on the TM for the same knee strain.<br><br>
The meat of my spring racing schedule starts next Sat at Chuckanut so from there on out it's just the grind of race/recover/race through the first weekend of June.<br><br>
Today: first hour TM at moderate effort, all walking at 4.0 mph and 10/12% grade.<br><br>
Then did some upper body weight work and stretching, then another hour of TM, hard intervals. Alternated between 4.0 mph/ 10% and 5.5mph/10%. Absolutely dripping with sweat afterwards, felt great!
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