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8.1 miles without Yaktrax but on slippery surfaces. 10x100 strides. Not quite so pokey though. 1:14:45.<br><br>
20 miler tomorrow. Going x-country skiing now and dancing tonight.<br><br>
My report may be brief tomorrow.... <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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okay, it is halftime, so I can post now....<br><br>
grizz,<br>
WTG on that run<br><br>
will your long run be in the snow as well?<br><br>
<how on earth can you x-c after running...whew!><br><br>
my w/o:<br>
1. step mixed with intensity plyo-type blasts/anerobic work<br>
2. gym style [I worked hard at stying heavy...oy!] back-biceps-shoulders
 

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1 1/2 hour of running around the neighborhood. Well, it was more like I was <i>mincing.</i><br><br>
My body will be real mad at me tomorrow for running on the asphalt and cement today.<br><br>
Tough titttie, I say!
 

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<span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 02/17/2007 <b>Time:</b> 13:46<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 16.0 miles <b>Total time:</b> 02:29:30.4 <b>Average Per Mile:</b> 00:08:58.6<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=712341" target="_blank">Home 16 mile loop</a><br><b>Max HR (for entire workout):</b> 168<br><b>Average HR:</b> 156<br><b>Shoes:</b> Mizuno Wave Rider 9 <b>Date Entered Service:</b> 12/17/2006 <b>Ending Mileage:</b> 404.84<br><br><b>Weather:</b> Sunny. Gusty winds.<br><b>Temperature:</b> 34 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 36 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 29 <b>Temperature Type:</b> Wind Chill <b>Time:</b> Start<br><b>Temperature:</b> 32 <b>Temperature Type:</b> Wind Chill <b>Time:</b> End<br><b>Dew Point:</b> 5 <b>Time:</b> Start<br><b>Dew Point:</b> 5 <b>Time:</b> End<br><b>Wind speed:</b> 5 <b>Max Gust:</b> 19 <b>Direction:</b> W<br><br>
Tried out a new course today. Well, a new modified course, as the first 5.2 miles are the same as my 15.2 mile loop, and the last 8 miles are also parts of some of my other routes. But due to the sidewalk conditions, I added some new roads today. Some pretty quiet residential roads. I enjoyed the change, and this might become a more frequent part of my long runs.<br><br>
After all the cold weather we had lately, at 34 degrees, the weather felt good. In fact, I was wearing black tights and a black top, and when I was in the sun I actually felt quite warm.<br><br>
There were only a few things I had to deal with today. First, a couple of idiots have decided to clear their driveways by shoveling the snow into a pile on the sidewalk. <img alt="mad.gif" src="http://files.kickrunners.com/smilies/mad.gif"> Second, it was warm enough today for the snow to start to melt. When the snow melts, sometimes it collects in pools on the sidewalks. Some of those pools are a few inches deep. You really don't want to step in them. That water is cold! At times, I had to actually run on the snowbanks to bypass the water puddles.<br><br>
In short, where I could run on the road, I enjoyed it as the roads are clear and dry right now. The sidewalks are still a bit dicey, but I did what I could on them.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:03.4 1.0 00:09:03.4 156 152 00:09:03.4<br>
Mile 2 00:08:36.4 1.0 00:08:36.4 152 152 00:17:39.8<br>
Mile 3 00:09:02.5 1.0 00:09:02.5 160 158 00:26:42.3<br>
Mile 4 00:08:52.9 1.0 00:08:52.9 157 159 00:35:35.2<br>
Mile 5 00:08:50.6 1.0 00:08:50.6 154 156 00:44:25.8<br>
Mile 6 00:08:48.6 1.0 00:08:48.6 148 151 00:53:14.4<br>
Mile 7 00:09:01.9 1.0 00:09:01.9 150 151 01:02:16.3<br>
Mile 8 00:09:11.0 1.0 00:09:11.0 148 148 01:11:27.3<br>
Mile 9 00:08:35.0 1.0 00:08:35.0 163 151 01:20:02.3<br>
Mile 10 00:08:54.1 1.0 00:08:54.1 162 157 01:28:56.4<br>
Mile 11 00:09:56.0 1.0 00:09:56.0 159 161 01:38:52.4<br>
Mile 12 00:09:03.0 1.0 00:09:03.0 159 165 01:47:55.4<br>
Mile 13 00:09:10.0 1.0 00:09:10.0 161 159 01:57:05.4<br>
Mile 14 00:09:01.1 1.0 00:09:01.1 161 159 02:06:06.5<br>
Mile 15 00:08:52.6 1.0 00:08:52.6 164 165 02:14:59.1<br>
Mile 16 00:08:39.2 1.0 00:08:39.2 165 166 02:23:38.3<br>
Recovery-1 00:03:09.8 0.0 00:00:00.0 122 135 02:26:48.1<br>
Recovery-2 00:02:42.3 0.0 00:00:00.0 105 114 02:29:30.4<br><br>
I hope you all have a good/safe run today!
 

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Ran 1:45 very easy pace, about 11-12 miles. Slow going due to snowy metropark paths. 20F = comparatively balmy and actually tolerable.<br><br>
Try to make it to trails tomorrow. Wish I owned snowshoes, cause the snow is still knee deep in places.
 

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22 miles this morning with 7 at or just faster than marathon pace near the end. It was supposed to be 10, but my energy level dropped off and what can I say? I did not come out armed for mental battle <img alt="BangHead.gif" src="http://files.kickrunners.com/smilies/BangHead.gif"> today. My mental game is really lacking lately. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
30K of today's run was the last of a 3-race Shamrock Marathon tune-up series put on by the great Tidewater area running club. These small local races are so well organized from indoor warm-up area w/lots of room and food to post-race parties, and the people are very friendly. Anyway, I did the whole series and ended up 2nd in my age group (of 9) for the 3 races. Cool!
 

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Thanks EQ. But seriously. My mental is off, off, <b>OFF</b>. Almost every hard run in the past 3 weeks, I've either been plagued with negative self-talk, feeling like quitting <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">, or I go on horrible tangents of anxiety about personal stuff. None of this is like me. I'm trying not to make it worse by worrying and overanalyzing.
 

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I might be way out of line here SGH, but you might consider checking at your local library to see if they have a copy of <a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=kickrunners-20&location=http%3A%2F%2Fwww.amazon.com%2FNew-Toughness-Training-Sports-Psychologists%2Fdp%2F0452269989%2Fsr%3D1-1%2Fqid%3D1171767175%2Fref%3Dpd_bbs_sr_1%2F103-7078753-2211048%3Fie%3DUTF8%26s%3Dbooks" target="_blank">The New Toughness Training For Sports</a> It's several years old, but it was a big help for me when I was struggling mentally. Last summer, I had a spell where if my HR went above 160 I started to panic. It definitely helped me.<br><br>
Just a thought.<br><br>
And hang tough SGH. You're an awesome runner, and you know it, so tell your negative side to go back into hiding! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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I hear you -- that's one of the reasons I don't train with an HRM! I spend incessant time checking it.<br><br>
I'm almost certain my local library don't have that there ol' book, but maybe I can locate it somewhere else. Thanks for the tip, EQ.
 

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FWIW SGH, my experience is that on race day the mental stuff often matters less than I think it will. I sometimes think that I've left a lot of minutes on the table in the late miles but then end up pushing the boundaries of cramping or bonking anyway. That makes me believe with 20/20 hindsight that if I'd been "hungrier" I would have just gone too fast and crashed.<br><br>
One thing that seems to help me through the rough training days is to make the point of going out be the mental challenge. I often use you, meri, movingon, or any of the incredible runners I know as inspiration on those days. I know that you'd be out training even though it all sucks, so I take someone I know as a role model and then try to embrace the whole thing of being out there even though I don't want to be. Sometimes my mood ends up doing a 180 and I end up all giddy because I was able to revel in the suckageness of it all <img alt="icon_blackeye.gif" src="http://files.kickrunners.com/smilies/icon_blackeye.gif"><br><br>
We're rooting for you kiddo!
 

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Having strings of bad runs towards the end of your training is normal. you have been pushing physically and mentally for a long time. It could possibly be a sign of overtraining as well. Also, weren't you sick this week? That will take a toll on you as well.<br><br>
Trust in your taper and that during that time your body will heal and rest and be ready and focussed and burning to run on race day.
 

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I was planning for 15 but did 5.5. Right adductor was sore and I could feel it. I think my problem is coming back again.
 
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