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Today will just be a day for walking. Yesterday was 2.5 miles with 1.5 of those at a slow jog. But my body is suggesting I'm not ready for running <i>just</i> yet. At mr jebba's advice, I am going to stick to walking for the next three days and see if the running works better next week.<br><br>
Have great workouts today, folks!
 

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Jebba, I hope you're on the mend!<br><br>
12 this am (18* at the start) at an 8:52 pace. we had a head wind for the last 4 miles. I want Spring back! <img alt="icon_compress.gif" src="http://files.kickrunners.com/smilies/icon_compress.gif"><img alt="icon_compress.gif" src="http://files.kickrunners.com/smilies/icon_compress.gif">
 

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2.75 miles. No comment.
 

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iron pumping/upper body<br><br>
<I love smilies><br><img alt="" src="http://bestsmileys.com/exercising/4.gif" style="border:0px solid;">
 

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A little over 5 miles on the treadmill this morning. It's just too cold in Atlanta to run outside at 7:00am. If I see a Canadian on my route I'm going to slap 'em for good measure for sending this cold blast our way. <img alt="icon_albino.gif" src="http://files.kickrunners.com/smilies/icon_albino.gif">
 

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<span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 04/07/2007<b>Time:</b> 15:23<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:43:34.2<b>Average Per Mile:</b> 00:08:06.7<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> 159<br><b>Average HR:</b> 147<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 209.8<br><b>Weather:</b> Cloudy and cool.<br><b>Temperature:</b> 40<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 40<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 12<b>Time:</b> Start<br><b>Dew Point:</b> 12<b>Time:</b> End<br><b>Wind speed:</b> 3<b>Max Gust:</b> 7<b>Direction:</b> N<br><br>
The lower back is still sore, but not as back as it was yesterday.<br><br>
I took it easy today. Still not feeling that warm.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:08:27.61.000:08:27.615815200:08:27.6<br>
Mile 200:08:02.71.000:08:02.715015100:16:30.3<br>
Mile 300:07:41.91.000:07:41.915015200:24:12.2<br>
Mile 400:08:17.21.000:08:17.214215100:32:29.4<br>
Mile 500:08:03.91.000:08:03.914815000:40:33.3<br>
Recovery-100:03:00.90.000:00:00.09610600:43:34.2
 

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Fifteen minute warmup at 10:00 avg pace, then 45 min at 8:34 pace (threshold) for a total of 6.8 miles. Felt pretty easy, which is good encouragement for my upcoming 10k race on April 21.
 

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10 mile training run on the Mountain Goat Course.<br><br>
Ran it a full 6 minutes faster than I raced it last year. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
1/2 mile cool down.<br><br>
Felt Good!
 

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Computer dead @ Home - Stopped by work to post<br><br>
Great workout today <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif"><br><br>
Started with 21.5 @ Easy pace Followed by 4.5 @ current marathon pace and a .2 cool down for a TM marathon in 3:10:45. Followed by .3 walking. I Felt strong and I did not have to strain for the MP miles.<br><br>
Good runnign to all -
 

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<br><br>
VERY nice pace!
 

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Nice run, Flounder. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
5.25 miles with the group this morning. I stayed back with my xBIL who's coming back from injury. He hadn't run more that 30 minutes recently. In a previous life he was a 2:15 marathoner in the 80s, but now he's got bad knees and weighs about 60 lbs. (much of it upper body muscle) more than his racing weight.<br><br>
Then DS and I spent the day at the Oregon Pepsi Invite Track Meet. Quality time with the boy! Galen Rupp ran 14 flat for 5k and looked like he was jogging.
 
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