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6 miles 50:33<br>
A bit slower than it has been the last few runs, but I was due for this. Actually, I needed this. Too many ''fast" runs lately. I needed to slow things down.
 

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perfect 9.75 miles today! I was so determined and I am so proud of how well I did. I maintained exactly the pace I was supposed to (9:15) and i felt strong the entire time..... sorry to be a braggart
 

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No worries, TJOCF we all have great runs and need to let the world hear it......the world. Sorry that Snickers commercial is stuck in my head.<br><br>
Big XC meeting at the new track this morning, see ya later.
 

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I will be travelling tomorrow so I did my long run today. Two hrs and 41 seconds....20 km. Weather was cool with a very fine rain from time to time. I feel refreshed after my shower so I may sneak a recovery run in tomorrow before heading to the airport.
 

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7 miles, comfortable pace, hilly route. Still pokey.
 

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Today I did an indoor duathlon at the gym.<br><br>
Started with 1.6 miles running<br><br>
Took spinning class<br><br>
Then 4.4 miles more of running for 6 total.<br><br>
The run was definitely tough the last couple miles.
 

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14 miles in 2:04:48 (8:55). A bit faster than intended, but it's so nice out today compared to what it was like earlier this week! Long run is done, will be bagging some peaks in the Whites tomorrow & Monday.<br><br>
TJ, that's not bragging, that's sharing goodness! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Way to go on the good run!
 

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25 on the roadbike in PERFECT conditions.<br><br>
would like to have done 30-40 today, but my hip and a busy schedule prevented it<br><br>
oy
 

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15 miles in 2:08:15 (8:33 min/mi average). I am really pleased with my run, especially since the whole thing was done in the rain! It was a steady shower the whole time. I secretly enjoyed it though. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Except for the squishy shoes by the end.
 

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Aphi, did you wear a hat to keep the rain off the face?<br><br>
Today is gorgeous. 64F and clear at 7:00am.<br><br>
Cycled 7 mi down to the metroparks, ran 13.5 with the marathon training group, then cycled the long way home (for breakfast with the group) 11 miles. Finished it off with 20 minutes for weights on the exercise ball.
 

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Hey TJOCF - We love to celebrate with each other - Great job<br><br>
aphigirl01 - Once I am wet - I love running in the rain<br><br>
Grizzly - Doing the Hokey Pokey - I hope you are enjoying your running<br><br>
Alex - Go run lots of fast miles on that track <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Me - I did an easy 12 - I felt like I could have smoked the miles, but held back to slower easy pace - To make sure I am in tip top form for my Tuesday Night speed workout with Alex. @ 8:00 1st 6 and 7:30 2nd 6.
 

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Oh, definitely! I actually wore the Mizuno hate Doctor Wu gave me! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I have been caught in the rain a time or two without it, and that sucks!
 

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Hi all,<br><br>
Nice workouts everyone.<br><br><b>aphigirl</b> - This time of year, I love running in rain, so long as there is no thunder. At least I know then that I'm not going to overheat in the sun.<br><br><b>Sparky</b> - Real good effort out there today. Enjoy your hiking!<br><br><b>Everyone</b> - Super job today. Keep it up!<br><br>
As for me:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/30/2007 <b>Time:</b> 16:15<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 7.0 miles<br><b>Total time:</b> 01:03:48.1 <b>Average Per Mile:</b> 00:08:24.2<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 179<br><b>Average HR:</b> 146<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 284.24<br><b>Weather:</b> Partly cloudy and nice.<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>Dew Point:</b> 50 <b>Time:</b> Start<br><b>Dew Point:</b> 51 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 10 <b>Direction:</b> VAR<br><br>
BURLINGTON HIGH TRACK<br><br>
Plan tonight was 7 recovery miles with 6x100m strides. I have to admit doing strides during a recovery run feels, well, funny.<br><br>
Felt good. Nice night for a run.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time<br>
Mile 1 00:08:40.9 1.0 00:08:40.9 0 0 00:08:40.9</b><br>
Lap 1 00:02:16.1 0.25 00:09:04.4 144 130<br>
Lap 2 00:02:10.0 0.25 00:08:40.0 147 145<br>
Lap 3 00:02:08.2 0.25 00:08:32.8 146 148<br>
Lap 4 00:02:06.6 0.25 00:08:26.4 147 147<br><b>Mile 2 00:08:34.7 1.0 00:08:34.7 0 0 00:17:15.6</b><br>
Lap 1 00:02:07.9 0.25 00:08:31.6 145 147<br>
Lap 2 00:02:08.7 0.25 00:08:34.8 146 145<br>
Lap 3 00:02:08.9 0.25 00:08:35.6 144 144<br>
Lap 4 00:02:09.2 0.25 00:08:36.8 140 145<br><b>Mile 3 00:08:32.0 1.0 00:08:32.0 0 0 00:25:47.6</b><br>
Lap 1 00:02:08.7 0.25 00:08:34.8 144 140<br>
Lap 2 00:02:06.9 0.25 00:08:27.6 147 146<br>
Lap 3 00:02:07.5 0.25 00:08:30.0 147 148<br>
Lap 4 00:02:08.9 0.25 00:08:35.6 149 148<br><b>Strides 00:05:05.6 0.748 00:06:48.8 0 0 00:30:53.2</b><br>
Stride-1 00:00:20.2 0.062 00:05:23.2 163 152<br>
Recov-1 00:00:30.4 0.062 00:08:06.4 164 165<br>
Stride-2 00:00:22.5 0.062 00:06:00.0 170 165<br>
Recov-2 00:00:29.5 0.062 00:07:52.0 168 170<br>
Stride-3 00:00:20.5 0.062 00:05:28.0 171 168<br>
Recov-3 00:00:29.9 0.062 00:07:58.4 170 172<br>
Stride-4 00:00:22.0 0.062 00:05:52.0 173 170<br>
Recov-4 00:00:29.2 0.062 00:07:47.2 171 173<br>
Stride-5 00:00:20.0 0.062 00:05:20.0 177 172<br>
Recov-5 00:00:29.9 0.062 00:07:58.4 175 178<br>
Stride-6 00:00:20.9 0.062 00:05:34.4 176 175<br>
Recov-6 00:00:30.6 0.062 00:08:09.6 174 177<br><b>Mile 4 00:02:07.8 0.25 00:08:31.2 0 0 00:33:01.0</b><br>
Lap 4 00:02:07.8 0.25 00:08:31.2 154 164<br><b>Mile 5 00:08:36.3 1.0 00:08:36.3 0 0 00:41:37.3</b><br>
Lap 1 00:02:07.5 0.25 00:08:30.0 157 148<br>
Lap 2 00:02:07.7 0.25 00:08:30.8 152 155<br>
Lap 3 00:02:10.5 0.25 00:08:42.0 150 151<br>
Lap 4 00:02:10.6 0.25 00:08:42.4 148 150<br><b>Mile 6 00:08:40.1 1.0 00:08:40.1 0 0 00:50:17.4</b><br>
Lap 1 00:02:09.5 0.25 00:08:38.0 146 148<br>
Lap 2 00:02:09.7 0.25 00:08:38.8 146 147<br>
Lap 3 00:02:10.6 0.25 00:08:42.4 142 146<br>
Lap 4 00:02:10.3 0.25 00:08:41.2 144 146<br><b>Mile 7 00:08:32.3 1.0 00:08:32.3 0 0 00:58:49.7</b><br>
Lap 1 00:02:08.3 0.25 00:08:33.2 146 143<br>
Lap 2 00:02:08.2 0.25 00:08:32.8 146 147<br>
Lap 3 00:02:07.2 0.25 00:08:28.8 147 148<br>
Lap 4 00:02:08.6 0.25 00:08:34.4 145 146<br><b>Recov-1 00:02:57.9 0.0 00:00:00.0 114 120 01:01:47.6<br>
Recov-2 00:02:00.5 0.0 00:00:00.0 107 117 01:03:48.1</b>
 

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5k on the track this morning at 6:40 pace...didn't seem too bad. I'm gonna start trying to run my normal runs at or below 7-minute pace if I want to hit my secret XC goal.
 

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If Doctor Wu keeps giving you hate, I say we kick his ass.<br><br>
I am easing into the multisport thing. 5.75 miles, mostly at tempo pace, 15 miles cycling. Gorgeous sunny day.
 

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4 miles on a treadmill at the hotel where we are staying. either i was really fast or the mill was really slow.<br><br>
all i know is that that was the easiest 4 miles ive done in a long time.
 
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