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A day after and I'm still sore as ever...too bad I need to go be stockboy for 4 hours at work. This should definitely be an endurance workout...mixed with a little bit of pain threshhold. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
Have a great day.
 

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14.5 mile run in nice, cool conditions.<br><br><b>Alex</b>, sorry you didn't do as well as you hoped yesterday. Hope you excel at the upcoming track season.
 

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Fall weather. Finally!<br><br>
Cool, clear 58F and strong winds at 8:15am<br><br>
Cycled to-and-from track: 11 miles total<br><br>
Ran 9.5 total, with 5km race (18:58 )<br>
Ran the course total three times (warm-up, race, cool-down.)<br><br>
With some insane winds, downhill 1st mile, and an uphill 3rd mile - not ideal conditions today. Was my first 5k in 11 months. So, <i>this</i> is what oxygen debt feels like. Met my goal to get in a good workout and stay sharp for next week's 26.2.
 

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22 miles today. Started at 8:00am rather than 6:00am (general laziness). Temps were 54, and bright sun shine skies. A few nice breezes every now and then.<br><br>
I took the 12.5 mile course I ran yesterday in Brookhaven and ran it twice except for two miles that go to a very busy intersection and involved two other major intersections just to get there. I didn't feel like waiting for the lights and dealing with the traffic.<br><br>
The run was mostly within the Brookhaven neighborhood across from Cherokee Plaza for those who know Atlanta. It them came out of Brookhaven, down to Oglethorpe University and a mile further down a side street before returning. Brookhaven is reasonably shaded. The 2 mile stretch from there to the turnaround at Oglethorpe is mostly sunny.<br><br>
I chose this route for my 22 miler because I think it most resembles Richmond, which I'm running in 3 weeks. Mild inclines, no serious hills but they can be steady in some areas. The first loop of 12 miles went very well. On the second loop it seems like some of those inclines have expanded themselves. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">. And until mile 16 I had no problems. From there until mile 18 I struggled a bit but not bad. From mile 18-22 I struggled whether it was the sun or what I'm not sure. But the reason I love half marathons so much more than fulls is that even in training I simply struggle past mile 20 whether running all the way, run/walk or whatever.<br><br>
At any rate I made my goal, completing the 22 miles within 4 hours - 3:52:22 to be exact and feel tired but by no means exhausted.<br><br>
Now for the taper and to start fine tuning how I intend to run Richmond next month.
 

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GRR -- nice run!<br><br>
roots -- glad you accomplished your goal for the day.<br><br>
I had a fantastic run today, and even better, got to do a good deed.<br><br>
8 miles of dirt and rolling hills in Nags Head (Outer Banks NC) woods. This is my favorite trail at the beach, because part of it has water views and there are all kinds of little side trails that lead out to tiny secluded beaches. I stayed on the main one, which is actually a quiet dirt road, today. It is STILL muggy in NC, but the lovely setting made that OK. I left my watch in the car because I knew I would run too fast after 20 yesterday; as it was I ended up very energetic feeling much of the run anyway. I was having all kinds of thoughts of trail races past the marathon distance.<br><br>
As I was about halfway, a woman drove by and asked if I'd seen two dogs. I said no, but took her card to call in case I did after she described them to me. I saw her a few more times driving back and forth on the road. With 1/2 mile to go, a dog matching the description of one ran up to me. It was totally adorable, by the way,and I wanted to keep it! I tried to get the dog to stay with me, but eventually it went back into the woods. I saw the woman shortly after and took her back to where her dog had left my sight. We split up with me going back into the woods and her driving around to the parking area of the trails area and worked together to find the dog. She did get her dog back and was very relieved. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
My legs are feeling yesterday's run a bit, but I felt strong and even somewhat sure-footed on the rocky and acorny road today. I wish I lived near more trails -- roads would be foreign to me.
 

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3 mile race today. Wasn't really sure what these old legs could give me after last week's half, but I figured I'd try anyway. Was pleasantly shocked at a sub-8 pace (23:44), including a 7:44 final mile! Who knew?
 

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31 miles with a bunch of people getting ready for JFK.<br><br>
Beautiful day. Sunny and 72. Is this October?
 

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Hi all,<br><br>
Some nice efforts out there today. Keep up the great work.<br><br>
As for me, I got my first double-digit mileage run since the marathon last weekend. I managed 10 miles.<br><br>
Here's the full report:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 10/21/2007 <b>Time:</b> 16:40<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 10.0 miles<br><b>Total time:</b> 01:32:30.3 <b>Average Per Mile:</b> 00:08:44.8<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> 162<br><b>Average HR:</b> 149<br><b>Shoes:</b> Mizuno Wave Rider 10 - 10/2007 <b>Date Entered Service:</b> 10/10/2007 <b>Ending Mileage:</b> 57.6<br><b>Weather:</b><br><b>Temperature:</b> 74 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 68 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 45 <b>Time:</b> Start<br><b>Dew Point:</b> 46 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 11 <b>Direction:</b> SW<br><br>
First double digit run since the Bay State Marathon.<br><br>
Was a bit of a struggle, particularly late in the run, but I got through it.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:48.1 1.0 00:08:48.1 149 154 00:08:48.1<br>
Mile 2 00:08:41.1 1.0 00:08:41.1 144 148 00:17:29.2<br>
Mile 3 00:08:36.0 1.0 00:08:36.0 150 154 00:26:05.2<br>
Mile 4 00:08:44.6 1.0 00:08:44.6 152 153 00:34:49.8<br>
Mile 5 00:08:36.9 1.0 00:08:36.9 146 150 00:43:26.7<br>
Mile 6+7 00:17:43.2 2.0 00:08:51.6 144 151 01:01:09.9<br>
Mile 8 00:08:40.8 1.0 00:08:40.8 148 150 01:09:50.7<br>
Mile 9 00:08:46.0 1.0 00:08:46.0 154 150 01:18:36.7<br>
Mile 10 00:08:51.5 1.0 00:08:51.5 148 149 01:27:28.2<br>
Recov-1 00:03:00.5 0.0 00:00:00.0 96 116 01:30:28.7<br>
Recov-2 00:02:01.6 0.0 00:00:00.0 107 95 01:32:30.3
 

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Nice runs everyone!<br><br>
Same 3-mile race as Arrojo. I wasn't racing this one, just running it for the extra points in our Club's grand prix, and for the free beer at the end. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> Another friend from the Club who'd run the 1/2 last week said she'd jog it with me.<br><br>
I didn't time it, but they called splits at each mile.<br>
- First mile was easy and comfortable, I was surprised at how many people we passed: 8:55.<br>
- Second mile we were continuing to pass people, and although I knew we had sped up a little, I was surprised by the time: 17:05 (8:10).<br>
- Third mile my tummy was acting up ... I'd had a coffee before the race, probably what was bugging me. But, otherwise I felt really good! I knew we came in under 25 minutes, but didn't know the time until the results were posted: 24:50 (8:17).<br><br>
Our final mile was a 7:45. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> Not too bad 1 week post marathon! This was a smokin' fast course. I'd like to go back and really race it one day. Had a guiness for lunch, washed down with an Octoberfest. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/occasion14.gif" style="border:0px solid;" title="occasion5">
 

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12 miles trails. Sunny and 70's, and a nice happy run.<br><br>
Afterward, I reflected on how hard (and painful) the Philly half marathon had been for me about a year ago, and how much easier this felt. That shows me how much progress I've made. That made me feel pretty good.
 
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