Sunday 29 July 2007
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17 miles run at 5:30 this morning on the banks of the Chattahoochee River at Riverside Park in Roswell. I ran with 4 ladies doing a 7 mile course out and back to the Nature Reserve and then a 10 mile course going through a very hilly neighborhood.<br><br>
Along the way we saw several spiders and their webs, numerous rabbits, a turtle, and some humans once the sun came up. The fog never did lift completely by the time we finished. The run itself wasn't that bad but the humidity was working on us a little at the end.
Along the way we saw several spiders and their webs, numerous rabbits, a turtle, and some humans once the sun came up. The fog never did lift completely by the time we finished. The run itself wasn't that bad but the humidity was working on us a little at the end.
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3 hours running in downpours and thunderstorms on the trails. The rain did not bother me, but the lightning and thunder did <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Thankfully i only had a 3 hour run today not a 6 hour run!
Not sure of the distance of today's run since we cut the original 18.4 route a little short. It was so hot/humid today! I wished it was raining .... my clothes were so wet by the end it might as well have been. Long run is done though, and I know it's over 50 miles for the week. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> A new mileage milestone for me.
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Rest day today, but I've walked vs. driven to get around.<br><br>
Next week I will be back up from 4 runs a week to 5, finally!
Next week I will be back up from 4 runs a week to 5, finally!
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Nice job everyone, especially those of you dealing with the humidity.<br><br>
Much like many of you, after this effort <b>I.AM.BEAT.</b><br><br>
Here's the data:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/29/2007 <b>Time:</b> 16:45<br><b>Run Type:</b> Race Pace Run<br><b>Distance:</b> 17.0 miles<br><b>Total time:</b> 02:23:56.5 <b>Average Per Mile:</b> 00:08:10.2<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 180<br><b>Average HR:</b> 161<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 138.35<br><b>Weather:</b> Warm and humid. Sunny for first 4 miles then cloudy for the rest.<br><b>Temperature:</b> 84 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 78 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 87 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 81 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 66 <b>Time:</b> Start<br><b>Dew Point:</b> 66 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 5 <b>Direction:</b> W<br><br>
Plan tonight was 17 miles with 14 at MP. I would have liked to do this on the trail, but it was not an option today. That left me 2 options, run it on the pavement carrying the Camelbak or go to the track where I would not have to carry the Camelbak.<br><br>
I opted for the track. When I started the sun was out and I was in serious jeopardy of not making the distance. But at mile 4, some clouds rolled in and absolutely saved my run.<br><br>
The goal was to run the race pace stuff at 8 minutes per mile. That is faster than my MP for the Equinox, but since I am about a minute to a minute and a half slower on trail, I figured it would be a close equivalent.<br><br>
The last mile was definitely off the pace. I had lost it at that point. But it was close enough, and I am happy to say I got through the run.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Warmup 00:13:03.3 1.5 00:08:42.2 0 0 00:13:03.3<br>
Lap 1 00:02:21.9 0.25 00:09:27.6 127 116<br>
M1.5 00:10:41.4 1.25 00:08:33.1 138 139<br>
Mile 1 00:07:56.1 1.0 00:07:56.1 150 149 00:20:59.4<br>
Mile 2 00:07:53.9 1.0 00:07:53.9 0 0 00:28:53.3<br>
0.5m 00:03:58.1 0.5 00:07:56.2 153 153<br>
1.0m 00:03:55.8 0.5 00:07:51.6 154 153<br>
Mile 3 00:07:57.9 1.0 00:07:57.9 155 158 00:36:51.2<br>
Mile 4 00:07:59.0 1.0 00:07:59.0 162 157 00:44:50.2<br>
Mile 5 00:07:54.5 1.0 00:07:54.5 0 0 00:52:44.7<br>
0.5m 00:04:01.2 0.5 00:08:02.4 158 160<br>
1.0m 00:03:53.3 0.5 00:07:46.6 162 158<br>
Mile 6 00:07:59.0 1.0 00:07:59.0 163 163 01:00:43.7<br>
Mile 7 00:08:01.2 1.0 00:08:01.2 165 164 01:08:44.9<br>
Mile 8 00:07:51.1 1.0 00:07:51.1 0 0 01:16:36.0<br>
0.5m 00:03:56.9 0.5 00:07:53.8 166 167<br>
1.0m 00:03:54.2 0.5 00:07:48.4 168 165<br>
Mile 9 00:07:54.6 1.0 00:07:54.6 170 170 01:24:30.6<br>
Mile 10 00:07:55.5 1.0 00:07:55.5 171 171 01:32:26.1<br>
Mile 11 00:07:56.8 1.0 00:07:56.8 0 0 01:40:22.9<br>
0.5m 00:04:00.5 0.5 00:08:01.0 172 172<br>
1.0m 00:03:56.3 0.5 00:07:52.6 172 169<br>
Mile 12 00:07:59.6 1.0 00:07:59.6 174 174 01:48:22.5<br>
Mile 13 00:08:00.0 1.0 00:08:00.0 178 175 01:56:22.5<br>
Mile 14 00:08:12.1 1.0 00:08:12.1 0 0 02:04:34.6<br>
0.5m 00:04:05.6 0.5 00:08:11.2 177 178<br>
1.0m 00:04:06.5 0.5 00:08:13.0 175 174<br>
Cooldown 00:14:19.3 1.5 00:09:32.9 165 166 02:18:53.9<br>
Recov-1 00:05:02.6 0.0 00:00:00.0 142 143 02:23:56.5
Much like many of you, after this effort <b>I.AM.BEAT.</b><br><br>
Here's the data:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/29/2007 <b>Time:</b> 16:45<br><b>Run Type:</b> Race Pace Run<br><b>Distance:</b> 17.0 miles<br><b>Total time:</b> 02:23:56.5 <b>Average Per Mile:</b> 00:08:10.2<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 180<br><b>Average HR:</b> 161<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 138.35<br><b>Weather:</b> Warm and humid. Sunny for first 4 miles then cloudy for the rest.<br><b>Temperature:</b> 84 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 78 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 87 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 81 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 66 <b>Time:</b> Start<br><b>Dew Point:</b> 66 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 5 <b>Direction:</b> W<br><br>
Plan tonight was 17 miles with 14 at MP. I would have liked to do this on the trail, but it was not an option today. That left me 2 options, run it on the pavement carrying the Camelbak or go to the track where I would not have to carry the Camelbak.<br><br>
I opted for the track. When I started the sun was out and I was in serious jeopardy of not making the distance. But at mile 4, some clouds rolled in and absolutely saved my run.<br><br>
The goal was to run the race pace stuff at 8 minutes per mile. That is faster than my MP for the Equinox, but since I am about a minute to a minute and a half slower on trail, I figured it would be a close equivalent.<br><br>
The last mile was definitely off the pace. I had lost it at that point. But it was close enough, and I am happy to say I got through the run.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Warmup 00:13:03.3 1.5 00:08:42.2 0 0 00:13:03.3<br>
Lap 1 00:02:21.9 0.25 00:09:27.6 127 116<br>
M1.5 00:10:41.4 1.25 00:08:33.1 138 139<br>
Mile 1 00:07:56.1 1.0 00:07:56.1 150 149 00:20:59.4<br>
Mile 2 00:07:53.9 1.0 00:07:53.9 0 0 00:28:53.3<br>
0.5m 00:03:58.1 0.5 00:07:56.2 153 153<br>
1.0m 00:03:55.8 0.5 00:07:51.6 154 153<br>
Mile 3 00:07:57.9 1.0 00:07:57.9 155 158 00:36:51.2<br>
Mile 4 00:07:59.0 1.0 00:07:59.0 162 157 00:44:50.2<br>
Mile 5 00:07:54.5 1.0 00:07:54.5 0 0 00:52:44.7<br>
0.5m 00:04:01.2 0.5 00:08:02.4 158 160<br>
1.0m 00:03:53.3 0.5 00:07:46.6 162 158<br>
Mile 6 00:07:59.0 1.0 00:07:59.0 163 163 01:00:43.7<br>
Mile 7 00:08:01.2 1.0 00:08:01.2 165 164 01:08:44.9<br>
Mile 8 00:07:51.1 1.0 00:07:51.1 0 0 01:16:36.0<br>
0.5m 00:03:56.9 0.5 00:07:53.8 166 167<br>
1.0m 00:03:54.2 0.5 00:07:48.4 168 165<br>
Mile 9 00:07:54.6 1.0 00:07:54.6 170 170 01:24:30.6<br>
Mile 10 00:07:55.5 1.0 00:07:55.5 171 171 01:32:26.1<br>
Mile 11 00:07:56.8 1.0 00:07:56.8 0 0 01:40:22.9<br>
0.5m 00:04:00.5 0.5 00:08:01.0 172 172<br>
1.0m 00:03:56.3 0.5 00:07:52.6 172 169<br>
Mile 12 00:07:59.6 1.0 00:07:59.6 174 174 01:48:22.5<br>
Mile 13 00:08:00.0 1.0 00:08:00.0 178 175 01:56:22.5<br>
Mile 14 00:08:12.1 1.0 00:08:12.1 0 0 02:04:34.6<br>
0.5m 00:04:05.6 0.5 00:08:11.2 177 178<br>
1.0m 00:04:06.5 0.5 00:08:13.0 175 174<br>
Cooldown 00:14:19.3 1.5 00:09:32.9 165 166 02:18:53.9<br>
Recov-1 00:05:02.6 0.0 00:00:00.0 142 143 02:23:56.5
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Wow, EQ, fantastic effort out there! I can't imagine doing 17 on a track especially in those weather conditions. Nice run!
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Thanks SGH. During the middle of it, I remember thinking "Come on EQ, SGH and some of the other Southerners will tell you it's a beautiful spring day when the dew point is only 66!" <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Hope you're enjoying your trip.
Hope you're enjoying your trip.
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Thanks altoids. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
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