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approx 15 miles, mostly on trails. Beautiful morning. The blue bells were everywhere!<br><img alt="" src="http://i13.photobucket.com/albums/a290/merigayle/eb050c5d040d.jpg" style="border:0px solid;"><br><img alt="" src="http://i13.photobucket.com/albums/a290/merigayle/e42fc69b9385.jpg" style="border:0px solid;">
 

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6 years ago I ran my first half marathon at the Calgary Police Half. I didn't race that today, but ran a more difficult hilly course and came in about a minute faster, not racing. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
I may have overdone it with a week to go before the marathon, what with yesterday's 7 miles averaging out at MP and today's run. But c'est la vie.<br><br>
13.1 hilly, windy miles in 1:53:28.<br><br>
Now a week of light running and we'll see. I don't know if I have 26.2 miles at 8:00 in me, but it is at sea level...<br><br>
Great runs everyone and gorgeous pictures!
 

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11 miles. Longest run since Chicago and more importantly longest run since injury and diagnosis. My pace was a bit slow and I kind of died near the end, but I can't complain - afterall, yesterday was my fastest paced run in quite some time. Weather sucked. 48F, windy and overcast. Excellent running weather - but I'm ready for some warmth.
 

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9 miles trails in gorgeous weather!<br><br>
Highlights of today's run:<br><ul><li>dogwood is in bloom</li>
<li>a hawk flew over me so closely I could see the vole he was holding in his beak</li>
<li>5 turtles sunning on a log in a little pond</li>
<li>clouds of tiny blue butterflies flying up around me</li>
</ul>
I also followed what appeared to be a hash trail for a while. I was careful not to step on the flour in case they hadn't run it yet.<br><br>
Awesome pictures, meri! We don't get bluebells like that around here.
 

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7.5 on a stinkin' treadmill while the early morn outside was TO DIE FOR.<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
anyhoo...I was able to get out and enjoy the weather while doing 2+ hours of farm chores this afternoon. OY!<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Hi all,<br><br>
This is my last run before starting the Pfitzinger/Douglas 18/70 program for the Equinox Marathon. Folks, if you could, keep the fingers crossed for me. This is the first time I've ever tried a formal training program, and it's going to be a bit if-fy. Remember, with my old knee injury I never run more than 4 days in a row. This program has me going 6 days in a row. I've done 70 miles in a week before, but never have done 6 days in a row.<br><br>
Hopefully, running on trails will lessen the impact and let the knee hack it.<br><br>
If there is any sign of trouble from the knee, I'll stop the program and go back to my 4 days on, 1 day off program. But I wanted to take a crack at this.<br><br>
So, if you could, keep the fingers crossed folks...I can use all the luck I can get.<br><br>
Anyway, here's today's report:<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 04/29/2007 <b>Time:</b> 15:54<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:49:42.6 <b>Average Per Mile:</b> 00:08:55.9<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">Home 5 mile loop</a><br><b>Max HR (for entire workout):</b> 154<br><b>Average HR:</b> 140<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007 <b>Date Entered Service:</b> 02/23/2007 <b>Ending Mileage:</b> 358.3<br><b>Weather:</b> Cloudy, light mist, and cool.<br><b>Temperature:</b> 48 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 49 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 44 <b>Time:</b> Start<br><b>Dew Point:</b> 44 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 4 <b>Direction:</b> E<br><br>
Recovery miles for me tonight. I took it easy.<br><br>
Cool damp night.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:11.9 1.0 00:09:11.9 150 151 00:09:11.9<br>
Mile 2 00:08:52.3 1.0 00:08:52.3 145 145 00:18:04.2<br>
Mile 3 00:08:39.1 1.0 00:08:39.1 144 145 00:26:43.3<br>
Mile 4 00:09:06.2 1.0 00:09:06.2 137 144 00:35:49.5<br>
Mile 5 00:08:50.1 1.0 00:08:50.1 134 141 00:44:39.6<br>
Recovery-1 00:03:00.1 0.0 00:00:00.0 91 101 00:47:39.7<br>
Recovery-2 00:02:02.9 0.0 00:00:00.0 91 101 00:49:42.6
 

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Nice Pics Merigale!<br><br>
Griz, you will notice the benefit from running at sea level. I run at the same elevation as Calgary when at the mine, and I notice it when I'm in Vancouver. It's just easier to run the same pace.<br><br>
I will probably pay for it as well, but I decided to head to town to run again today, as the weather was not good here at the mine. I managed 9 miles (actually 15,400 meters) on the track. After a 4 mile warmup I did 4 by 1600 at estimated threshold, with 400 meters easy in between each one.<br>
HR during the cruise intervals was steady at 157 to 158. This is 85% of my MHR.<br><br>
1600 splits were as follows:<br><br>
1 - 10:28<br>
2 - 09:58<br>
3 - 09:28<br>
4 - 08:57<br>
5 - 08:41<br>
02:28<br>
6 - 08:37<br>
02:31<br>
7 - 08:38<br>
02:30<br>
8 - 08:41<br>
02:30<br><br>
I am ready to coast to next Sunday!
 

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3 miles in 32 minutes, then some abs. Yesterday I volunteered at the water station at mile 6 of the COuntry Music Marathon. It was awesome. My totals for the week (last Sunday through Saturday): 17.1 miles at avg 10:50 something pace and 10 miles on the stationary bike.
 

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15 miles on the skates today, some slow miles at the Inman Park Festival though.<br><br>
gave a few lessons in the Park this afternoon.
 

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It was a great day for the Inaugural Eugene Marathon. 45F at the start, maybe 58F at the end. Cloudy for the first couple hours, then the sun came out.<br><br>
I couldn't find StevieRay at the start (he was hiding in the portolets), so I ran the first half with a co-worker, then left her on her own and ran the second half by myself.<br><br>
Finish: 3:32:53 Overall:308 AG: 31/103 Sex: 245/753 Pace: 8:08 10K: 50:29 Half: 1:47:28 20M: 2:42:51 Last 10K: 50:03<br><br>
So, I got my negative split and a new PR. I feel pretty good, but my shoulder sockets are absolutely thrashed.<br><br>
Roberto looked smashing in his pink shirt and socks and he finished strong. It was great to finally meet him and spend some time with him this weekend.
 

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I'm looking at 4.5 months. It might not be exactly 18 weeks to the Equinox Marathon on the 15th of September. It's a couple of weeks off, but that gives me time to repeat a week or two should I feel I need to.
 

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Hey Duckgeek, congrats on the PR. I say we should crack open a cold one anytime someone pulls a marathon PR!<br><br>
Today I ran 22.5 miles on and off the VCM course. It was my fourth 20+ miler since March 25. Those included a 20 mile race, a 24.5 mile hilly run, the Boston Marathon and today's run. My time was 3:12:44 for an 8:33 pace. This was probably my fastest 20+ mile solo training run ever. I sped up to sub 8:00 minute pace from miles 18 - 22 then cooled down for the last 0.5. A real confidence builder. 53F degrees, light rain and light wind.<br><br>
With VCM four weeks away and these long runs under me, the next two weeks will have the emphasis on speed work.
 

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Way to go, Wu. Nice solid run. Bodes well for VCM.<br><br>
And huge congrats to Duckgeek at the Eugene Marathon. So cool you ran an inugural. Now you have the option become a legacy runner there.<br><br>
And even cooler that you ran a race with no expectations, and to come away with a PR on what I can only imagine that was a strong, smart run. Racing relaxed seems to work out that way.<br><br>
Well done, Sir, and the next brew is on me. Cheers!<br>
~roots
 

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Way to go Duckgeek. That is a great pace and race.<br><br>
Doc - excellent training run!<br><br>
5.4 for me in incredibly windy and watchless conditions. I felt so free without it. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Have a nice night everyone.<br><br>
Alex
 
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