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!
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.
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>
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.
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">
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
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>
6 - 08:37<br>
7 - 08:38<br>
8 - 08:41<br>
I am ready to coast to next Sunday!
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.
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.
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.
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.
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>
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>