Sunday 2.17.08
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This is NOT my season. I fell again this morning. And this time I really hurt myself. I had just taken off my gloves so I really ripped open my hand but good. Fell hard on my left hand and left knee and rolled to my right. It wasn't until I got home that I noticed that my right knee was hurting. Ripped the skin off of it and it's quite swollen. Right arm is quite tender, too. Silly thing--slipped on some ice.<br><br>
Managed a decent run anyway. Fall happened at m2, and really didn't affect the run. 8.82m, 1:19, 9:02pace. Finished feeling like I still had a couple miles left in me.<br><br>
Heading up to cheer on friends at Last Chance for Boston. Bit of 'liquid sunshine' and fair amount of rain. Glad I'm not racing!!!
Managed a decent run anyway. Fall happened at m2, and really didn't affect the run. 8.82m, 1:19, 9:02pace. Finished feeling like I still had a couple miles left in me.<br><br>
Heading up to cheer on friends at Last Chance for Boston. Bit of 'liquid sunshine' and fair amount of rain. Glad I'm not racing!!!
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4 boys.. I hope all is ok,<br>
Dan: enjoy your 8<br><br>
We had freezing rain this morning now are supposed to be getting 6-12 inches of snow on top. However right now I am at the office..probably until 5 tonight. Maybe get in 3 tonight than shovel driveway.<br><br>
Enjoy your day everyone
Dan: enjoy your 8<br><br>
We had freezing rain this morning now are supposed to be getting 6-12 inches of snow on top. However right now I am at the office..probably until 5 tonight. Maybe get in 3 tonight than shovel driveway.<br><br>
Enjoy your day everyone
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Morning! <b>4boys-</b> not my season either I guess. As soon as my ankle starts healing... I come down with the flu that's going around. Ah well, another reason to rest the ankle some more. I hope your "war wounds" heal quickly!! I fell last year during a track meet, a girl tripped me up in the 800m, and I still have scars on my shoulder and knee. Makes for interesting stories <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Dan- Enjoy the 8. Glad your feeling a bit more rested today.<br>
Richard & Kfuller- Enjoy your days of work/rest
Dan- Enjoy the 8. Glad your feeling a bit more rested today.<br>
Richard & Kfuller- Enjoy your days of work/rest
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Well, back from my 8. Wasn't the easiest 8 I've ever run but not too bad either.<br><br>
4boys - Major bummer. Hope the fall doesn't sideline you.<br><br>
liz - Sorry about the flu adding insult to injury! Get better quick!<br><br>
Richard - Good choice, run first and then the driveway. Sounds like crappy weather.<br><br>
Kfuller - enjoy the rest and the race!
4boys - Major bummer. Hope the fall doesn't sideline you.<br><br>
liz - Sorry about the flu adding insult to injury! Get better quick!<br><br>
Richard - Good choice, run first and then the driveway. Sounds like crappy weather.<br><br>
Kfuller - enjoy the rest and the race!
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Nice job out there today all.<br><br>
4BM - Take it easy out there. We don't want any unnecessary injuries. Hope all is well<br><br>
Nothing for me today. Rest day.
4BM - Take it easy out there. We don't want any unnecessary injuries. Hope all is well<br><br>
Nothing for me today. Rest day.
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Work today was nice...got to be outside shoveling for about an hour...so much more entertaining than stocking shelves. Other than that, rest day...hoping to catch up with some friends who are home from college for the weekend.<br><br>
Richard - You guys getting pelted over there as well? We've prolly already got an inch or 2 today. Maybe more, not really sure. Not slowing down at all either.
Richard - You guys getting pelted over there as well? We've prolly already got an inch or 2 today. Maybe more, not really sure. Not slowing down at all either.
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3.5 mile run easy
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Quick check in and update on yesterday, since I didn't get a run report in.<br><br>
As I sort of expected, I didn't get my planned 18-miler in during the day, which meant I had to put it in on the treadmill last night. To deal with the ennui of running that long in one place I decided to break things up into 3 6-mile segments.<br><br>
Segment 1 - long slow warmup, starting at 6.0 (10:00/mile), adding 0.1 mph every lap. Hit 8:00/mile pace at 4 miles; got up to marathon pace (7:24/mile) in final mile and held it there.<br><br>
Quick break to move laundry from washer to dryer (yes, I was multitasking), down a gel, refill the water bottle and take a potty break.<br><br>
Segment 2 - decided to focus on rolling hills for this one. Set the treadmill at 7.6 mph (7:53 pace). Mile 1 @ 1% incline, Mile 2 @ 2%, Mile 3 @ 0% (i.e., to simulate downhill running), Mile 4 @ 3%, Mile 5 @ 0%, Mile 6 @ 4% for first half, then quarter at 2% and final lap at 1%.<br><br>
Another quick break to get more water and change my drenched shirt.<br><br>
Segment 3 - in & out miles. Mile 1 @ 7:53, Mile 2 @ 7:24, Mile 3 @ 7:53, Mile 4 @ 7:24. Then for the final 2 miles a long gradual cooldown.<br><br>
Total aggregate time 2:28 (8:13/mile). That's a good bit slower than I often go but it belies how hard this workout really was. Take out the 6 warmup/cooldown miles and the other 12 went at about 7:30 pace.<br><br>
Tonight - indoor soccer, first game in a couple of weeks. This morning I was busy, too, volunteering at the DC Roadrunners Club's George Washington Birthday Marathon. I had been planning to run this as part of a relay team but it never happened. So I figured I might as well get my volunteer points for the year. I got to play traffic cop! <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"><br><br>
Good running, all who've gotten out and good resting by everyone else. I'll get my off day tomorrow.
As I sort of expected, I didn't get my planned 18-miler in during the day, which meant I had to put it in on the treadmill last night. To deal with the ennui of running that long in one place I decided to break things up into 3 6-mile segments.<br><br>
Segment 1 - long slow warmup, starting at 6.0 (10:00/mile), adding 0.1 mph every lap. Hit 8:00/mile pace at 4 miles; got up to marathon pace (7:24/mile) in final mile and held it there.<br><br>
Quick break to move laundry from washer to dryer (yes, I was multitasking), down a gel, refill the water bottle and take a potty break.<br><br>
Segment 2 - decided to focus on rolling hills for this one. Set the treadmill at 7.6 mph (7:53 pace). Mile 1 @ 1% incline, Mile 2 @ 2%, Mile 3 @ 0% (i.e., to simulate downhill running), Mile 4 @ 3%, Mile 5 @ 0%, Mile 6 @ 4% for first half, then quarter at 2% and final lap at 1%.<br><br>
Another quick break to get more water and change my drenched shirt.<br><br>
Segment 3 - in & out miles. Mile 1 @ 7:53, Mile 2 @ 7:24, Mile 3 @ 7:53, Mile 4 @ 7:24. Then for the final 2 miles a long gradual cooldown.<br><br>
Total aggregate time 2:28 (8:13/mile). That's a good bit slower than I often go but it belies how hard this workout really was. Take out the 6 warmup/cooldown miles and the other 12 went at about 7:30 pace.<br><br>
Tonight - indoor soccer, first game in a couple of weeks. This morning I was busy, too, volunteering at the DC Roadrunners Club's George Washington Birthday Marathon. I had been planning to run this as part of a relay team but it never happened. So I figured I might as well get my volunteer points for the year. I got to play traffic cop! <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"><br><br>
Good running, all who've gotten out and good resting by everyone else. I'll get my off day tomorrow.
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Good Afternoon!<br><br>
Hawk, that's an awesome workout on the TM. Nice way to break it up and get differnet muscles involved!<br><br>
4boys - Take it easy on the ice! If it is hurting tomorrow, you may want to stay off the knee for a little while.<br><br>
While I didn't have the cold, it was raining here. Actually the opposit from what we expect in the winter. The wind was blowing hard from the south and the temperature went from 45 to 70 in just a few hours. I elected to do a warm up on the TM - 2.6 miles slow and then did some weight reps. My legs were definitly tired after the HM yesterday.
Hawk, that's an awesome workout on the TM. Nice way to break it up and get differnet muscles involved!<br><br>
4boys - Take it easy on the ice! If it is hurting tomorrow, you may want to stay off the knee for a little while.<br><br>
While I didn't have the cold, it was raining here. Actually the opposit from what we expect in the winter. The wind was blowing hard from the south and the temperature went from 45 to 70 in just a few hours. I elected to do a warm up on the TM - 2.6 miles slow and then did some weight reps. My legs were definitly tired after the HM yesterday.
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<b>Dan:</b> Beautiful here in Portland - I bet you had some great weather on Vashon Island! Great job getting 8 in!<br><b>4boys:</b> Ouch! Big time bummer...last fall I was leading about 20 people on a marathon training run on trails, and I fell landing face first in mud...yuck - and embarrasing! hope you're doing ok<br><b>Richard:</b> ugly weather - hope you run ok!<br><b>Kfuller:</b> How was church? Our church is meeting at an Elementary school right now - this was our third week...kind of weird, but I'm beginning to like it!<br><b>Quixotic:</b> Good job out there...you're becoming a regular here!<br><b>CMJ:</b> Wow, I can barely handle 5 miles on the TM...way to get creative!<br><b>Trecker:</b> Good job...I think TM would have been my choice as well - even though I don't like em!<br><br>
Rest day for me...I'm about to take my 5 month old Boxer "Loomis" to the dog park...it's sunny and calm here today! See ya tomorrow!
Rest day for me...I'm about to take my 5 month old Boxer "Loomis" to the dog park...it's sunny and calm here today! See ya tomorrow!
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Finally done snowing...got between 4-5" today...not cool. At least it's fluffy and not heavy stuff, yet at least. Looks like all my workouts this week will be on the TM since we have more of this crap to come. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
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Alex - sorry you have to do the TM thing. I know how much you hate it...<br><br>
Trecker - already back at it? Nice race yesterday, by the way.<br><br>
Hawk - Niiiiiiiiiiiiiiiiice. Man, sometimes I really do wish we could train together.<br><br>
QN - How far along are you?<br><br>
Dan - Hey, 8 is 8, no matter what. It's done, right?<br><br>
Liz - Looks like you're coming back nicely. No reason to hurry it, but you seem like you're doing quite well!<br><br>
Mom - Seriously!!! Take care of yourself woman. Jeez.<br><br>
Richard - I wonder how much snow have you gotten so far...and where do you work that you work both Saturday and Sunday?<br><br>
kfuller, dave - Hope you've enjoyed the day off.<br><br>
Got in my 16 miles earlier today, 16.45 to be exact. I had someone to talk to for most of the run today, lucky for me--Phillip decided to join me and walked for an hour on the treadmill next to mine.<br><br>
Total - 16.45 miles, 2:10, 7.53 pace<br><br>
Tomorrow I pick up on where I left off on my marathon training.<br><br>
Have a great night all!
Trecker - already back at it? Nice race yesterday, by the way.<br><br>
Hawk - Niiiiiiiiiiiiiiiiice. Man, sometimes I really do wish we could train together.<br><br>
QN - How far along are you?<br><br>
Dan - Hey, 8 is 8, no matter what. It's done, right?<br><br>
Liz - Looks like you're coming back nicely. No reason to hurry it, but you seem like you're doing quite well!<br><br>
Mom - Seriously!!! Take care of yourself woman. Jeez.<br><br>
Richard - I wonder how much snow have you gotten so far...and where do you work that you work both Saturday and Sunday?<br><br>
kfuller, dave - Hope you've enjoyed the day off.<br><br>
Got in my 16 miles earlier today, 16.45 to be exact. I had someone to talk to for most of the run today, lucky for me--Phillip decided to join me and walked for an hour on the treadmill next to mine.<br><br>
Total - 16.45 miles, 2:10, 7.53 pace<br><br>
Tomorrow I pick up on where I left off on my marathon training.<br><br>
Have a great night all!
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Only 17 weeks,<br>
but I had to not do exercise 1st trimester (few months lost fitness), and now have to keep my intensity down, so every step is hard. I say slow mainly to comfort myself not because I can go faster <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
but I had to not do exercise 1st trimester (few months lost fitness), and now have to keep my intensity down, so every step is hard. I say slow mainly to comfort myself not because I can go faster <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
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Tonya.. we ended up getting about 8 inches here... Work.. I am a sport yacht and yacht sales person for the upper midwest region of the Mississippi River. So i typically work every Saturday and Sunday. I get one day off during the week. from January through September.
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