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6 miles in the drizzle. 51:03 57F<br><br>
I think I have a bruise on the ball of my right foot. Ouch. It hurts like hell for the first mile or so and then goes away. It does however bother me the rest of the day. gonna have to watch that.
 

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20.75 miles this morning. Started at 4:30 from Cherokee Plaza and ran with a group of 9 runners mostly through various neighborhoods within a 5-7 mile radius. Final parts of our run took us through the Brookhaven neighborhood which is always fascinating with the huge houses and architectural styles.<br><br>
Weather wasn't too bad. Temps were in the 70's but we had some light winds to help keep us from getting too hot. One of the slower but also one of the more pleasant 20 mile runs I've had lately. We got a tad lost over in the Oglethorpe University area which is where the extra .75 miles comes in. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Only negative thing is my Nike shorts chafe me in runs over 12-13 miles. I'm thinking of cutting out the liner since that seems to be the problem. I wear underwear anyway under the shorts so cutting out the liner shouldn't cause me any problems. I have never had that problem before with any running shorts.
 

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Almost 2 hours on the trails. It was starting to drizzle about halfway through, but the rain barely got through the leaf canopy to me. I was almost disappointed, since eq got me started thinking that I need to train in a miserable downpour, in case the race was during a miserable downpour... <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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62F, overcast, drizzly and humid at 7am.<br><br>
16 miles total<br>
3 miles warm-up and cool-down<br>
10 mile race in 1:03:56 (6:24 pace)<br><br>
Ran the local Perfect 10 Miler race. A good field, with about 600 runners. Nice road course through city streets. Looking at my recent training and last race, I thought I would run about 6:35s and see how far I could hold it. Turns out, I had a little gas left in the tank at the end. The rain helped more than it hindered. It sort of felt like fall marathon weather today.<br><br>
Splits:<br>
6:42<br>
5:50 (First mile long, second mile short)<br>
6:33<br>
6:30<br>
6:36<br>
6:53 (uphill)<br>
6:29<br>
6:13<br>
6:12<br>
5:59 (last 3 miles in 18 :25)<br><br>
1:03:56<br><br>
My only other 10 mile race was years ago. More recently, in my best-ever HM (2005) I split 10M in about 1:05:3x. So today's result is a PR and a performance that falls in the 54 VDOT range. My VDOT improved since last race, and its apparent that the longer the race, the better I am.<br><br>
Now only 7 weeks to go to goal marathon race.<br><br>
Good runs, all.
 

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Long run of 16 miles. I started at the Dismal Swamp Canal path with overcast skies and temperatures in the high 70s at 10 a.m., but it was horribly humid. The sun came out after a while, and it got steamy in the swamp. I was stubborn about keeping in my long run pace range and at 10 miles felt dizzy, queasy, and too hot. So I drove to the Y and did the rest on the treadmill. Even then I felt on the verge overheating in A/C. At the end of the workout I was doing standing forward fold to stretch my hamstrings and my abdominals cramped -- that has not happened ever. So my equilibrium was off for sure.<br><br>
*My legs felt fantastic throughout -- speedwork is paying off!<br>
*I discovered "Devil Went Down to Georgia" is a good running song.<br>
*I saw a few orange and yellow leaves fallen on the path which gives me hope fall is just around the corner.<br><br>
Not my best long run today since I took a "driving break," but I got the miles in. Total time running today was 2:29, but again I can't really count the pace as a continuous long run. <b>Hurry up autumn!!!!!!!</b>
 

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Ran my 1st 10 miler this morning on the tmill. Legs feel good. Heck, might have been able to go a bit further.<br>
Feeling pretty proud of myself!
 

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Hi all,<br><br>
Great efforts folks! Awesome job!<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 08/19/2007 <b>Time:</b> 11:23<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 18.6 miles<br><b>Total time:</b> 02:53:23.9 <b>Average Per Mile:</b> 00:09:03.0<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 166<br><b>Average HR:</b> 147<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 275.65<br><b>Weather:</b><br><b>Temperature:</b> 66 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 71 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 48 <b>Time:</b> Start<br><b>Dew Point:</b> 45 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 9 <b>Direction:</b> NW<br><br><a href="http://www.gmap-pedometer.com/?r=230385" target="_blank">HOME 15.2 MILE LOOP</a> WITH <a href="http://www.gmap-pedometer.com/?r=13315" target="_blank">HOME 3.4 MILE LOOP</a> AS AN ADD ON.<br><br>
Plan today was an 18 mile long run. The legs were definitely feeling yesterdays ITT style run.<br><br>
None the less, I got the run in.<br><br>
On the data below, I based the mile markers on my normal 15.2 mile loop. The 3.4 add-on starts at mile 15. The last marker shows 15.2, because the 3.4 mile loop also ends at the Mile 15 marker.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:12.6 1.0 00:09:12.6 141 143 00:09:12.6<br>
Mile 2 00:08:47.2 1.0 00:08:47.2 134 140 00:17:59.8<br>
Mile 3 00:09:00.8 1.0 00:09:00.8 141 142 00:27:00.6<br>
Mile 4 00:09:06.6 1.0 00:09:06.6 140 142 00:36:07.2<br>
Mile 5 00:08:54.0 1.0 00:08:54.0 140 141 00:45:01.2<br>
Mile 6 00:08:53.1 1.0 00:08:53.1 146 142 00:53:54.3<br>
Mile 7 00:08:56.5 1.0 00:08:56.5 147 147 01:02:50.8<br>
Mile 8 00:08:55.7 1.0 00:08:55.7 149 144 01:11:46.5<br>
Mile 9 00:08:59.6 1.0 00:08:59.6 139 144 01:20:46.1<br>
Mile 10 00:09:05.2 1.0 00:09:05.2 146 146 01:29:51.3<br>
Mile 11 00:09:05.2 1.0 00:09:05.2 147 147 01:38:56.5<br>
Mile 12 00:09:58.0 1.0 00:09:58.0 144 149 01:48:54.5<br>
Mile 13 00:09:08.3 1.0 00:09:08.3 149 150 01:58:02.8<br>
Mile 14 00:08:44.5 1.0 00:08:44.5 152 152 02:06:47.3<br>
Mile 15 00:09:04.1 1.0 00:09:04.1 155 153 02:15:51.4<br>
3.4m add-on 00:30:48.1 3.4 00:09:03.6 163 157 02:46:39.5<br>
Mile 15.2 00:01:41.0 0.2 00:08:25.0 159 162 02:48:20.5<br>
Recov-1 00:05:03.4 0.0 00:00:00.0 100 129 02:53:23.9
 

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nice runs Everyone!<br><br>
I did 12 miles in 1:53:14<br><br>
9:26 pace. But I was all over the place, 9 mins one mine, 9:49 the next.<br><br>
Still, I felt pretty good, wasn't worn out, and I'm not tired or sore at all.<br><br>
Feeling good about my mileage increase on the way to Marathon distance.
 

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hi all! i'm a newbie here <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
16 miles on the dreadmill. oy. thank god that one is over.. never again.
 

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Well - running at a place like the "Dismal Swamp Canal" - what did you expect? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br><br>
I did 10.3 miles earlier today. 75 degrees and partly sunny. Felt slow and sore - longest run since March.
 

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I've been absent from the reports forum for a while. I'm not sure why, I've been running, just not reporting...<br><br>
Sunday I did my 8 mile long run for the week. Weather was beautiful, 60 and no humidity. I ran at about 1pm, and my time was 1:29:48, that include brief walking periods. Once for dust in my eyes from cars passing on the dirt part of the road. At least the route is only marginally hilly. I didn't cramp up, so I'm doing something better than before. I also brought along 8 oz or so of Nuun. I only consumed about 4 oz of it. Occasional sips to keep my mouth from drying out more than anything.<br><br>
I was passed on the way out by a woman on a bike and a man in a motorized wheelchair type of thingy. I wondered why it was taking them so long to pass until they did pass. The wheelchair thing has smaller wheels than the usual, I think it's a "powerchair" or something of the sort. A great day to be outside.<br><br>
My SO came out on his bike to keep me company from about 4.5 miles until the end. Then he made me some chocolate milk <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> which was delicious.
 
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