Saturday, September 8
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649 Posts
Morning Jebba... nice job on the 9 miler. Once you can do that, increasing it will be easy!<br><br><br>
I had a really great 20 miler today! THE secret was HYDRATION. I stashed a 32 oz bottle at mile 12 mark. The first 5 miles were in the dark with headlamp and Tory and I ran through trails in the dark woods. Then I dropped him off at home, guzzled 20 oz water and headed for the other 15 miles. In our neighborhood a car came at me wheel in the gutter and I had to jump off the road.... idiot! The rest of the hilly run was great and at mile 12 I guzzled 20 oz water and got an immediate lift. The rest of the run was just faster and faster. Here's the splits:<br><br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/Running-GarretttoKerleytoDF9-8-2007.jpg" style="border:0px solid;"><br><br><br>
Felt great after too. I think it has alot to do with the hydration since I only lost 4 lbs. But I also had a bagel and banana and hooah bar 3 hrs before the run <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
I had a really great 20 miler today! THE secret was HYDRATION. I stashed a 32 oz bottle at mile 12 mark. The first 5 miles were in the dark with headlamp and Tory and I ran through trails in the dark woods. Then I dropped him off at home, guzzled 20 oz water and headed for the other 15 miles. In our neighborhood a car came at me wheel in the gutter and I had to jump off the road.... idiot! The rest of the hilly run was great and at mile 12 I guzzled 20 oz water and got an immediate lift. The rest of the run was just faster and faster. Here's the splits:<br><br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/Running-GarretttoKerleytoDF9-8-2007.jpg" style="border:0px solid;"><br><br><br>
Felt great after too. I think it has alot to do with the hydration since I only lost 4 lbs. But I also had a bagel and banana and hooah bar 3 hrs before the run <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
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7,357 Posts
Great runs, jebba and perchcreek! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
I had a great run today too. I went out and did 4 miles on my own and then met up with a small group to do 12 more. Pace felt good and strong. Beautiful, cool morning - absolutely perfect! I had very mild discomfort around my achilles early in the run but it faded and didn't speak up again for the rest of the run. I finished in 2:19:33 for the whole 16 miles, so an 8:43 m/m average pace. I am very happy with that.
I had a great run today too. I went out and did 4 miles on my own and then met up with a small group to do 12 more. Pace felt good and strong. Beautiful, cool morning - absolutely perfect! I had very mild discomfort around my achilles early in the run but it faded and didn't speak up again for the rest of the run. I finished in 2:19:33 for the whole 16 miles, so an 8:43 m/m average pace. I am very happy with that.
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72 Posts
Ok, I'll try posting here. We'll see who shows up over here to read it.<br><br>
Still reasonable conditions -- started at about 66F, maybe a bit humid here in Maryland. 5 miler today, I'm calling it general aerobic.<br><br>
Stats: 5.2 miles 40:56 (7:55/mi). Ok maybe a little faster than GA for me, but that's my story and I'm sticking to it.
Still reasonable conditions -- started at about 66F, maybe a bit humid here in Maryland. 5 miler today, I'm calling it general aerobic.<br><br>
Stats: 5.2 miles 40:56 (7:55/mi). Ok maybe a little faster than GA for me, but that's my story and I'm sticking to it.
Nice runs!<br><br>
I did an easy recovery run of @5 miles on trails this morning before heading off to a running club meeting where I successfully carb loaded for tomorrow's long run. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
I did an easy recovery run of @5 miles on trails this morning before heading off to a running club meeting where I successfully carb loaded for tomorrow's long run. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
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3,154 Posts
Nice running today everybody!<br><br>
Glad you rain comfortably aphi...I too had some issues but they gradually faded away into nonexistence as the run continued.<br><br>
Easy 10.5 for me this morning on nice, soft gravel roads through the nature reserve which is about 90% shaded and at mid 60s it felt wonderful. Picked it up with about 4-5 to go and was maybe under 7 the last few miles. Felt very nice, nearly effortless. 7:29 pace.
Glad you rain comfortably aphi...I too had some issues but they gradually faded away into nonexistence as the run continued.<br><br>
Easy 10.5 for me this morning on nice, soft gravel roads through the nature reserve which is about 90% shaded and at mid 60s it felt wonderful. Picked it up with about 4-5 to go and was maybe under 7 the last few miles. Felt very nice, nearly effortless. 7:29 pace.
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1,245 Posts
Ok, I'll play.<br>
I've been cutting a tree all morning. I guess this is upper body x-training.<br><br>
Everyone should notice perch's picture. That is a great 20M run.<br><br>
-Craig
I've been cutting a tree all morning. I guess this is upper body x-training.<br><br>
Everyone should notice perch's picture. That is a great 20M run.<br><br>
-Craig
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13,937 Posts
I did 6.25-ish miles.<br><br>
But the important thing is that I saw one of these fellows during my run:<br><br><img alt="" src="http://www.brianlang.ca/coppermine/albums/gmmc/2006/mtrobson/thumb_IMGP1010.JPG" style="border:0px solid;"><br><br>
(I didn't take this picture. But he looks just like my fellow)
But the important thing is that I saw one of these fellows during my run:<br><br><img alt="" src="http://www.brianlang.ca/coppermine/albums/gmmc/2006/mtrobson/thumb_IMGP1010.JPG" style="border:0px solid;"><br><br>
(I didn't take this picture. But he looks just like my fellow)
Happy Saturday fellow runners.<br><br>
I did an afternoon jog of 9.5 miles. It wasn't too bad actually, although the thermometer read 89F when I left. I tanked up on water beforehand and we had the slightest breeze going with a nice overcast to make it bearable.<br><br>
That picture kind of looks like a fuzzy caterpillar. Do tell...
I did an afternoon jog of 9.5 miles. It wasn't too bad actually, although the thermometer read 89F when I left. I tanked up on water beforehand and we had the slightest breeze going with a nice overcast to make it bearable.<br><br>
That picture kind of looks like a fuzzy caterpillar. Do tell...
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4,365 Posts
Nice going, everyone! Since perchcreek mentioned "hills" clearly we are not in the same vicinity of NC.<br><br>
I spent yesterday evening and much of today participating in the Great Peanut Tour bike rides in Emporia, Va. south of Richmond. Last night I had a nice little 9 mile recovery ride and this morning a vigorous 23 mile cross-training ride. It was perfect weather for riding and lovely country scenery. I had a great time!
I spent yesterday evening and much of today participating in the Great Peanut Tour bike rides in Emporia, Va. south of Richmond. Last night I had a nice little 9 mile recovery ride and this morning a vigorous 23 mile cross-training ride. It was perfect weather for riding and lovely country scenery. I had a great time!
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6,919 Posts
Hi all!<br><br>
Great job folks! Keep it up!<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 09/08/2007 <b>Time:</b> 18:25<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 7.0 miles<br><b>Total time:</b> 01:05:49.8 <b>Average Per Mile:</b> 00:08:39.8<br><b>Time at Speed:</b> 00:07:33.6 <b>Speed Miles:</b> 1.0 <b>Avg:</b> 00:07:33.6<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 172<br><b>Average HR:</b> 143<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 93.9<br><br>
Plan tonight was 7 miles 8x100m strides and 100m recoveries in between each stride.<br><br>
I hit the plan. I had to wait out a thunderstorm and I could still see some lightning and hear thunder when I was running, but it was distant.<br><br>
Warm and humid tonight.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:02.7 1.0 00:09:02.7 141 135 00:09:02.7<br>
Mile 2 00:08:46.6 1.0 00:08:46.6 140 142 00:17:49.3<br>
Mile 3 00:08:45.7 1.0 00:08:45.7 142 141 00:26:35.0<br>
Mile 4 00:08:48.9 1.0 00:08:48.9 139 144 00:35:23.9<br>
Strides 00:07:33.6 1.0 00:07:33.6 0 0 00:42:57.5<br>
Burst-1 00:00:21.0 0.062 00:05:36.0 155 139<br>
Recov-1 00:00:35.4 0.062 00:09:26.4 155 157<br>
Burst-2 00:00:21.6 0.062 00:05:45.6 162 157<br>
Recov-2 00:00:34.9 0.062 00:09:18.4 158 163<br>
Burst-3 00:00:21.6 0.062 00:05:45.6 164 159<br>
Recov-3 00:00:35.6 0.062 00:09:29.6 160 164<br>
Burst-4 00:00:21.3 0.062 00:05:40.8 168 161<br>
Recov-4 00:00:33.2 0.062 00:08:51.2 164 168<br>
Burst-5 00:00:21.7 0.062 00:05:47.2 169 164<br>
Recov-5 00:00:34.6 0.062 00:09:13.6 164 169<br>
Burst-6 00:00:21.5 0.062 00:05:44.0 169 164<br>
Recov-6 00:00:34.1 0.062 00:09:05.6 165 170<br>
Burst-7 00:00:22.6 0.062 00:06:01.6 171 166<br>
Recov-7 00:00:35.5 0.062 00:09:28.0 166 170<br>
Burst-8 00:00:23.0 0.062 00:06:08.0 168 165<br>
Recov-8 00:00:36.0 0.062 00:09:36.0 159 166<br>
Mile 6 00:08:51.5 1.0 00:08:51.5 150 148 00:51:49.0<br>
Mile 7 00:08:49.5 1.0 00:08:49.5 148 148 01:00:38.5<br>
Recov-1 00:05:11.3 0.0 00:00:00.0 100 112 01:05:49.8
Great job folks! Keep it up!<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 09/08/2007 <b>Time:</b> 18:25<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 7.0 miles<br><b>Total time:</b> 01:05:49.8 <b>Average Per Mile:</b> 00:08:39.8<br><b>Time at Speed:</b> 00:07:33.6 <b>Speed Miles:</b> 1.0 <b>Avg:</b> 00:07:33.6<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 172<br><b>Average HR:</b> 143<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 93.9<br><br>
Plan tonight was 7 miles 8x100m strides and 100m recoveries in between each stride.<br><br>
I hit the plan. I had to wait out a thunderstorm and I could still see some lightning and hear thunder when I was running, but it was distant.<br><br>
Warm and humid tonight.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:02.7 1.0 00:09:02.7 141 135 00:09:02.7<br>
Mile 2 00:08:46.6 1.0 00:08:46.6 140 142 00:17:49.3<br>
Mile 3 00:08:45.7 1.0 00:08:45.7 142 141 00:26:35.0<br>
Mile 4 00:08:48.9 1.0 00:08:48.9 139 144 00:35:23.9<br>
Strides 00:07:33.6 1.0 00:07:33.6 0 0 00:42:57.5<br>
Burst-1 00:00:21.0 0.062 00:05:36.0 155 139<br>
Recov-1 00:00:35.4 0.062 00:09:26.4 155 157<br>
Burst-2 00:00:21.6 0.062 00:05:45.6 162 157<br>
Recov-2 00:00:34.9 0.062 00:09:18.4 158 163<br>
Burst-3 00:00:21.6 0.062 00:05:45.6 164 159<br>
Recov-3 00:00:35.6 0.062 00:09:29.6 160 164<br>
Burst-4 00:00:21.3 0.062 00:05:40.8 168 161<br>
Recov-4 00:00:33.2 0.062 00:08:51.2 164 168<br>
Burst-5 00:00:21.7 0.062 00:05:47.2 169 164<br>
Recov-5 00:00:34.6 0.062 00:09:13.6 164 169<br>
Burst-6 00:00:21.5 0.062 00:05:44.0 169 164<br>
Recov-6 00:00:34.1 0.062 00:09:05.6 165 170<br>
Burst-7 00:00:22.6 0.062 00:06:01.6 171 166<br>
Recov-7 00:00:35.5 0.062 00:09:28.0 166 170<br>
Burst-8 00:00:23.0 0.062 00:06:08.0 168 165<br>
Recov-8 00:00:36.0 0.062 00:09:36.0 159 166<br>
Mile 6 00:08:51.5 1.0 00:08:51.5 150 148 00:51:49.0<br>
Mile 7 00:08:49.5 1.0 00:08:49.5 148 148 01:00:38.5<br>
Recov-1 00:05:11.3 0.0 00:00:00.0 100 112 01:05:49.8
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