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Ugh....stayed up too late in the Friday Night Chat last night...<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> Getting up was difficult but I'm getting there. Off for my run in like 25 minutes. Have a great day everyone...Flounder I'm so cooooold. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Good morning,<br>
Got up early and went for a 11.25 mile bike ride. Stopped at the gym and did 60 minutes on the elliptical before riding home. I was going to go swim laps too, but I was pretty tuckered out after the bike and EFX, so I'll swim tomorrow. I had little to no discomfort in my Achilles during my workout, and right now I am only feeling the mildest of discomfort in the area, and it's not constant. The road to recovery feels slow, but I'm trying to be patient.
 

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Feels like early autumn! 62F, clear and breezy at 8:00a<br><br>
5 miles easy (40min), cooled down with 6x strides. Felt really peppy this morning for an E-pace run.<br><br>
Cycled to meet the group for breakfast and back home (9 miles)<br><br>
10M race tomorrow. For those VDOT fans, my last test, the 4M race from 4 weeks ago placed my VDOT in the 52 range. Last time I ran 10M race was 8-9 years ago at the Army base. The PR is irrelevant and I should set a new mark tomorrow. Based on my last couple T-pace workouts, and my VDOT, I ought to run somewhere in the 66min range. Weather seems decent. We'll see.<br><br>
Have good runs, all.
 

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2 hours trails. Lovely lovely weather, felt like a dream. I was slated to do 3 hours, but my knee is getting better and I didn't want to over-do it and undo the healing.<br><br>
I feel so happy right now. I love the woods.
 

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EQ is a very happy camper tonight. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br><b>Daily Run Report</b><br><br><b>Date:</b> 08/18/2007 <b>Time:</b> 17:10<br><b>Run Type:</b> Race Pace Run<br><b>Distance:</b> 10.0 miles<br><b>Total time:</b> 01:15:44.3 <b>Average Per Mile:</b> 00:07:03.8<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13327" target="_blank">Home 10 mile loop</a><br><b>Max HR (for entire workout):</b> 180<br><b>Average HR:</b> 166<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 257.05<br><b>Weather:</b><br><b>Temperature:</b> 72 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 70 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 43 <b>Time:</b> Start<br><b>Dew Point:</b> 43 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 10 <b>Direction:</b> NNW<br><br>
Plan tonight called for a 8-15K dress rehearsal race.<br><br>
I did not find a race of that distance locally, so I opted for an individual time trial style run.<br><br>
I was only going to do 9 like I did the last time, but as I neared the end I noticed I had a shot at the 10 mile PR, so I went for it.<br><br><b><span style="font-size:x-large;">NEW 10 MILE PR TONIGHT</span></b>. Bested the previous 10 mile PR by 2:14. They were both run on the same course. Even better, the previous PR came when I <b>wasn't</b> wearing the CamelBak. Tonight I <b>was</b> wearing it, and I know that slows me down a little bit. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:07:07.8 1.0 00:07:07.8 165 159 00:07:07.8<br>
Mile 2 00:06:57.5 1.0 00:06:57.5 164 165 00:14:05.3<br>
Mile 3 00:07:16.5 1.0 00:07:16.5 167 165 00:21:21.8<br>
Mile 4 00:06:59.3 1.0 00:06:59.3 168 170 00:28:21.1<br>
Mile 5 00:06:56.5 1.0 00:06:56.5 166 168 00:35:17.6<br>
Mile 6 00:07:16.3 1.0 00:07:16.3 169 170 00:42:33.9<br>
Mile 7 00:06:59.6 1.0 00:06:59.6 171 174 00:49:33.5<br>
Mile 8 00:07:06.1 1.0 00:07:06.1 175 172 00:56:39.6<br>
Mile 9 00:07:04.2 1.0 00:07:04.2 177 175 01:03:43.8<br>
Mile 10 00:06:54.5 1.0 00:06:54.5 180 177 01:10:38.3<br>
Recov-1 00:05:06.0 0.0 00:00:00.0 107 125 01:15:44.3
 

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Nicely done, eq! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Discussion Starter · #10 ·
EQ is the man!<br><br>
Distance PR this morning on the distance that killed me back in the heat-wave days. I think that was definitely it because in the 60s this morning it was wonderful, but my legs got tight behind my knees around 8-9 miles and the middle of my back tensed up like the last 5 miles. That made it agony but I think I handled it as best as I could, hoping to improve on it next Saturday where I'll be doing it again...probably at least 3 or 4 more times this season.<br><br>
Oh ya...14 miles, 7:46 pace.
 

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Alex,<br><br>
Sounds like you really sucked it up, and did a great job today! I hope I live to see the day when I can do 14 in 7:46! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Discussion Starter · #13 ·
Haha...I am very pleased with my run EQ, my body just sucked. Thanks though. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 
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