7 mile recovery run this morning. Also planning on a 60-90 min hike with the kids after breakfast. It is HOT here and it's only 8:00am. I need to invite myself over to someone's house who has a pool this afternoon<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Have a great day and a great workout-be careful in the heat!
Sunday July 8 runs
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15.05 miles in 2:18:26 (9:12) ... alone. I missed my running friends today - our schedules couldn't synch up so we could run together. I enjoy the company on the long runs since it helps the time to pass, today was tough. To keep myself entertained I ran some pretty sizable hills. Feeling good to have it done before it gets blazing hot later.
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Rest day for me until XC camp starts this afternoon. Not sure what we'll be doing but I don't think I'll have computer access. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> See you all on Wednesday/Thursday!<br><br>
Keep up the great work you guys!
Keep up the great work you guys!
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Great run Jen...I haven't ever done a long run with someone. I think it may be that I don't have the same pace as anyone here, but I hope for your next run you can meet up again. Great job even if you were lonely!<br><br>
Keep cool Cappy...nice job even if it wasn't all you wanted.
Keep cool Cappy...nice job even if it wasn't all you wanted.
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12,902 Posts
weights:<br>
back-shoulders-biceps<br><img alt="" src="http://bestsmileys.com/exercising/4.gif" style="border:0px solid;"><br><i>strong like bull</i>
back-shoulders-biceps<br><img alt="" src="http://bestsmileys.com/exercising/4.gif" style="border:0px solid;"><br><i>strong like bull</i>
Thanks - I do most of my running alone, but have gotten used to the long runs being with one or two others from my running club. It's nice being able to take the focus away from the actual run by having a conversation (and also maintaining a can-talk-through-it long run pace).<br><br>
Topped this week off at 44 miles, my second-highest mileage week ever (even having run 2 other marathons). Soon I'll be in uncharted territory, but so far, so good. One week at a time.<br><br>
Have fun at XC camp. I wish I'd gotten into running when I was younger instead of smoking a pack a day.<br><br>
Cappy - better to cut it short than get heat exhaustion which will sap your energy for days! Is your trainer in a room with AC - or can you move it to one? Mine is a prominent fixture in my living room, right in front of the tv!
Topped this week off at 44 miles, my second-highest mileage week ever (even having run 2 other marathons). Soon I'll be in uncharted territory, but so far, so good. One week at a time.<br><br>
Have fun at XC camp. I wish I'd gotten into running when I was younger instead of smoking a pack a day.<br><br>
Cappy - better to cut it short than get heat exhaustion which will sap your energy for days! Is your trainer in a room with AC - or can you move it to one? Mine is a prominent fixture in my living room, right in front of the tv!
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You'll be fine - more than that - you will in spectacular racing shape!<br><br>
Me:<br>
Yesterday - ran a mile in 6:51 at the same race as Jen. Executed my strategy well - hold back for 3 1/2 laps, then sprint for 200M. I bet I can improve on that time if I run harder from the get go.<br><br>
Today - Jogged 2.5 miles to the track with my tape measure. Then I set it up in the long jump pit. I've signed up for old guy ("Masters"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> 100M and the Long Jump at Saturday's Bay State Games. I haven't long-jumped in > 30 years, not since high school!! It took 3-4 jumps just to remember the landing technique (sitting position, legs and arms outstretched), which is not natural. Back in the day I was consistently over 18'. Today my best was just over 13'. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> I really felt old. Still, that would have placed me 4th last year. I laughed at how our coach used to set up a hurdle just after the take-off point to teach us to get lift. Today I would have smashed into it and landed on my face.<br><br>
After 8-10 jumps, I had to stop before I hurt myself. Emptied the sand out of my shoes and jogged 3 miles home.
Me:<br>
Yesterday - ran a mile in 6:51 at the same race as Jen. Executed my strategy well - hold back for 3 1/2 laps, then sprint for 200M. I bet I can improve on that time if I run harder from the get go.<br><br>
Today - Jogged 2.5 miles to the track with my tape measure. Then I set it up in the long jump pit. I've signed up for old guy ("Masters"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> 100M and the Long Jump at Saturday's Bay State Games. I haven't long-jumped in > 30 years, not since high school!! It took 3-4 jumps just to remember the landing technique (sitting position, legs and arms outstretched), which is not natural. Back in the day I was consistently over 18'. Today my best was just over 13'. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> I really felt old. Still, that would have placed me 4th last year. I laughed at how our coach used to set up a hurdle just after the take-off point to teach us to get lift. Today I would have smashed into it and landed on my face.<br><br>
After 8-10 jumps, I had to stop before I hurt myself. Emptied the sand out of my shoes and jogged 3 miles home.
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Jen is faster than I am! Jen is faster than I am!<br><br>
Bleh. So I should have known better than to have my longest run since the marathon and my first long run of the new training plan be a hilly one. First 11 were fine, but I was tired. Second bit to round out to 2.5 hours was decidedly slower. At any rate, 15.25 miles in 2:29:45.<br><br>
Jebba... BP? Electrolytes?
Bleh. So I should have known better than to have my longest run since the marathon and my first long run of the new training plan be a hilly one. First 11 were fine, but I was tired. Second bit to round out to 2.5 hours was decidedly slower. At any rate, 15.25 miles in 2:29:45.<br><br>
Jebba... BP? Electrolytes?
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6+ hours on the trails. I think it was at least 28 miles. Total time out 6:21. It was an awesome run. I felt like i could go on forever and was a bit bummed when it was time to stop. Poor DH had been waiting over an hour for me to finish it is about 95F out today! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> The heat was not bothering me at all and i got to try my new camelbak out and really liked it <img alt="wav.gif" src="http://files.kickrunners.com/smilies/wav.gif">
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Wow.
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Great running and mileage, jensparks!<br><br>
merigayle, I don't know how you do it in the heat, but you are amazing!<br><br>
I finally had a GOOD run today inside the air-conditioned Y. 6 miles at just faster than a 9:00 pace and it felt very easy. I'm getting closer to where I like to be pace-wise. Plus instead of struggling at the end I felt unstoppable.<br><br>
After that I swam about 30 minutes in the pool to cool off and practice flip turns, so I can put them into lap swimming workouts. I can do them, but they're rusty. After today they feel better and I'll try them in Tuesday's workout. They really help pick up the intensity.<br><br>
Also I did an hour of pilates this morning.
merigayle, I don't know how you do it in the heat, but you are amazing!<br><br>
I finally had a GOOD run today inside the air-conditioned Y. 6 miles at just faster than a 9:00 pace and it felt very easy. I'm getting closer to where I like to be pace-wise. Plus instead of struggling at the end I felt unstoppable.<br><br>
After that I swam about 30 minutes in the pool to cool off and practice flip turns, so I can put them into lap swimming workouts. I can do them, but they're rusty. After today they feel better and I'll try them in Tuesday's workout. They really help pick up the intensity.<br><br>
Also I did an hour of pilates this morning.
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1,457 Posts
Although improving my lower back is still somewhat sore so I decided to go the local high school track and run the straights and walk the curves.<br><br>
Did this for 8.25 miles in 1:33:42 for an 11:21 pace. Slow like my turtle avatar but the back held up with no problems.
Did this for 8.25 miles in 1:33:42 for an 11:21 pace. Slow like my turtle avatar but the back held up with no problems.
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6,919 Posts
Jen,<br><br>
Wish I'd known you were going that distance today. I'd have joined you. And as you see by my run report, our pace would have been pretty close to the same.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/08/2007 <b>Time:</b> 15:00<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 15.2 miles<br><b>Total time:</b> 02:24:25.4 <b>Average Per Mile:</b> 00:09:10.2<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=230385" target="_blank">Home 15.2 mile loop</a><br><b>Max HR (for entire workout):</b> 153<br><b>Average HR:</b> 141<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 337.94<br><b>Weather:</b> Sunny for first 3 miles, then cloudy till mile 8, rain from mile 8 to 12, cloudy and more humid for the rest.<br><b>Temperature:</b> 87 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 72 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 88 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Dew Point:</b> 60 <b>Time:</b> Start<br><b>Dew Point:</b> 68 <b>Time:</b> End<br><b>Wind speed:</b> 3 <b>Max Gust:</b> 13 <b>Direction:</b> SW<br><br>
Tough day today. The legs were absolutely dead for the entire run.<br><br>
It was warm and humid to start. Then the clouds rolled in. Between miles 8 and 12 it rained. Miles 10 and 11 it was pretty heavy rain.<br><br>
After the rain stopped I could see the steam rising of the pavement, making it more humid.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:03.9 1.0 00:09:03.9 140 137 00:09:03.9<br>
Mile 2 00:08:51.0 1.0 00:08:51.0 137 139 00:17:54.9<br>
Mile 3 00:08:52.0 1.0 00:08:52.0 143 143 00:26:46.9<br>
Mile 4 00:08:59.8 1.0 00:08:59.8 139 143 00:35:46.7<br>
Mile 5 00:08:58.0 1.0 00:08:58.0 135 139 00:44:44.7<br>
Mile 6 00:08:55.8 1.0 00:08:55.8 142 140 00:53:40.5<br>
Mile 7 00:08:58.3 1.0 00:08:58.3 145 144 01:02:38.8<br>
Mile 8 00:09:19.6 1.0 00:09:19.6 142 138 01:11:58.4<br>
Mile 9 00:08:55.0 1.0 00:08:55.0 136 139 01:20:53.4<br>
Mile 10 00:09:06.9 1.0 00:09:06.9 142 142 01:30:00.3<br>
Mile 11 00:09:34.5 1.0 00:09:34.5 145 145 01:39:34.8<br>
Mile 12 00:10:06.4 1.0 00:10:06.4 142 145 01:49:41.2<br>
Mile 13 00:09:30.9 1.0 00:09:30.9 147 145 01:59:12.1<br>
Mile 14 00:08:56.3 1.0 00:08:56.3 145 146 02:08:08.4<br>
Mile 15 00:09:26.3 1.0 00:09:26.3 146 147 02:17:34.7<br>
Mile 15.2 00:01:48.2 0.2 00:09:01.0 143 146 02:19:22.9<br>
Recov-1 00:03:00.3 0.0 00:00:00.0 111 118 02:22:23.2<br>
Recov-2 00:02:02.2 0.0 00:00:00.0 109 106 02:24:25.4
Wish I'd known you were going that distance today. I'd have joined you. And as you see by my run report, our pace would have been pretty close to the same.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/08/2007 <b>Time:</b> 15:00<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 15.2 miles<br><b>Total time:</b> 02:24:25.4 <b>Average Per Mile:</b> 00:09:10.2<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=230385" target="_blank">Home 15.2 mile loop</a><br><b>Max HR (for entire workout):</b> 153<br><b>Average HR:</b> 141<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 337.94<br><b>Weather:</b> Sunny for first 3 miles, then cloudy till mile 8, rain from mile 8 to 12, cloudy and more humid for the rest.<br><b>Temperature:</b> 87 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 72 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 88 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Dew Point:</b> 60 <b>Time:</b> Start<br><b>Dew Point:</b> 68 <b>Time:</b> End<br><b>Wind speed:</b> 3 <b>Max Gust:</b> 13 <b>Direction:</b> SW<br><br>
Tough day today. The legs were absolutely dead for the entire run.<br><br>
It was warm and humid to start. Then the clouds rolled in. Between miles 8 and 12 it rained. Miles 10 and 11 it was pretty heavy rain.<br><br>
After the rain stopped I could see the steam rising of the pavement, making it more humid.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:03.9 1.0 00:09:03.9 140 137 00:09:03.9<br>
Mile 2 00:08:51.0 1.0 00:08:51.0 137 139 00:17:54.9<br>
Mile 3 00:08:52.0 1.0 00:08:52.0 143 143 00:26:46.9<br>
Mile 4 00:08:59.8 1.0 00:08:59.8 139 143 00:35:46.7<br>
Mile 5 00:08:58.0 1.0 00:08:58.0 135 139 00:44:44.7<br>
Mile 6 00:08:55.8 1.0 00:08:55.8 142 140 00:53:40.5<br>
Mile 7 00:08:58.3 1.0 00:08:58.3 145 144 01:02:38.8<br>
Mile 8 00:09:19.6 1.0 00:09:19.6 142 138 01:11:58.4<br>
Mile 9 00:08:55.0 1.0 00:08:55.0 136 139 01:20:53.4<br>
Mile 10 00:09:06.9 1.0 00:09:06.9 142 142 01:30:00.3<br>
Mile 11 00:09:34.5 1.0 00:09:34.5 145 145 01:39:34.8<br>
Mile 12 00:10:06.4 1.0 00:10:06.4 142 145 01:49:41.2<br>
Mile 13 00:09:30.9 1.0 00:09:30.9 147 145 01:59:12.1<br>
Mile 14 00:08:56.3 1.0 00:08:56.3 145 146 02:08:08.4<br>
Mile 15 00:09:26.3 1.0 00:09:26.3 146 147 02:17:34.7<br>
Mile 15.2 00:01:48.2 0.2 00:09:01.0 143 146 02:19:22.9<br>
Recov-1 00:03:00.3 0.0 00:00:00.0 111 118 02:22:23.2<br>
Recov-2 00:02:02.2 0.0 00:00:00.0 109 106 02:24:25.4
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EQ - Whens the next recovery week ? Make sure you run your slow runs slow this week - heat + all this stress on your body is a fine line to walk.<br><br>
I skipped the long one today and decided to start this next weeks training a day early - I will make this a 8 day week - then a 6 day week and continue that way.<br><br>
12.5 miles on TM<br><br>
2x(4x400 + 1x800) at R-Pace<br><br>
Although I cheated on the 800 R pace -<br><br>
I used 12.0 MPH for the 400s and 11.0 mph for the 800. Its been forever since I've done a fast 400 work out - I think 18+ months - I need to rediscover some leg speed.<br><br><i>I was happy that I discovered the Oshkosh YMCA (not my usual Y) treadmills go to 12.5 MPH or 4:48 pace.</i><br><br>
Good running to all -
I skipped the long one today and decided to start this next weeks training a day early - I will make this a 8 day week - then a 6 day week and continue that way.<br><br>
12.5 miles on TM<br><br>
2x(4x400 + 1x800) at R-Pace<br><br>
Although I cheated on the 800 R pace -<br><br>
I used 12.0 MPH for the 400s and 11.0 mph for the 800. Its been forever since I've done a fast 400 work out - I think 18+ months - I need to rediscover some leg speed.<br><br><i>I was happy that I discovered the Oshkosh YMCA (not my usual Y) treadmills go to 12.5 MPH or 4:48 pace.</i><br><br>
Good running to all -
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Unfortunately, this was the recovery week. I made a couple mistakes this week. On Tuesday when I fell on the trail, it pissed me off and when I run angry I run too fast. Then on Wednesday, the VO2max day, I ran the miles leading up to the VO2max bursts at much too fast a pace. I've tried to take it easy the last few days in terms of pace, but the legs haven't responded well.<br><br>
Tomorrow is a rest day. Hopefully, that'll help, because this is a big mileage week coming up (70 miles projected).
Tomorrow is a rest day. Hopefully, that'll help, because this is a big mileage week coming up (70 miles projected).
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