[niemsco]

Just ran 6.5 miles. First run outdoors since Jan because of injury. Fun times, ran with a few buddies. It feels like I ran 15 miles.<br><br>
Great day peeps!

 

[donskiman]

<p>09m 30s - 1.00 miles - 09m 30s/Mi<br><br>
8:40 AM <br><br><br>
Warmup<br><br>
-------------------------------------------------------------------------------------------</p>
<p> </p>
<p><br>
1h 11m 10s - 10.00 miles - 07m 07s/Mi</p>
<p><br>
9:15 AM <br><br><br>
Equipment: Adidas Adizero Rocket<br><br>
Cool/low 40s - cloudy and light wind. Pueblo Spring Runoff. Starts in parking lot of Dutch Clark Stadium. First mile and a half on neighborhood streets, then down to Arkansas River trail, out and back on trail to short uphill into stadium for the finish. Mostly flat course. Ran strong throughout. New PR by about a minute. Results got messed up so it may be a day or so before I know if I won an AG award.</p>

 

[xflbk43]

<p>Welcome back outside Scott, isn't it better than the TM?</p>
<p>Great run Don, congrats on the PR!</p>
<p> </p>
<p>Tempo run today.  Was kind of concerned about running today, after my fast paced 12 miles on the TM yesterday.  It went well though and I felt I could have actually gone quite a bit faster on the tempo part, but I was good and stayed in my pace zone.  Workout was 2 mile warm up, [email protected]:54-7:09 pace, 2 mile cool down.  Splits came to:</p>
<p> </p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">8:44.82</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">8:39.21</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">7:08.77</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">7:03.27</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">6:56.52</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">8:21.91</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">8:19.54</span></p>
<p style="margin:0px 0px 0px 0px;font:12px Times;min-height:14px;"> </p>

 

[Thor]

Hola, hola Team LIT!<br><br>
Scott: didn't realize it's been since Jan. For you. That sucks sorry!<br><br>
Me...<br><br>
19 miles today with 10 at just below marathon pace. Solid run and really great for the confidence, mainly because my legs are FINALLY feeling snappy and today I actually felt light on my feet, this considering yesterday's 15 mile run.<br><br>
Did Stu's 30k with buddies Brian and Frankie --- haven't run with them all year so was easily talked into joining them. Official race with many long graduals, went like this:<br><br>
WU - 5 miles @ whatever pace (we started in the back)<br>
5 miles @ 6:45<br>
1 mile @ whatever easy<br>
4 miles @ 6:35<br>
Jog home<br><br>
Met Zdoc, which was probably why I missed Cak, because Zdoc and I hit it off from the start. What a Great guy. Talking to him makes me feel as if we were cut from the same cloth... Good People, that's zdoc!

 

[TriBob]

<p>3500 yard swim. 500 warm up with drills. 500 pyramid.</p>

 

[jenotter]

<p>Well, as awful as yesterday's run was, today was pretty good! 7 miles this afternoon in warmish temps, nice breeze, legs felt springy.</p>

 

[Yo Sake]

<p>Good news Scott!</p>
<p>Great run, Jen & X!</p>
<p>Not sure how long was the race, but a full min. faster PR is fablous, congrats Don!</p>
<p>I knew your legs would come along sooner or later.  Congrats on the fun & solid race, and meeting with zdoc, Thor. </p>
<p>Good to start seeing your posts Tribob, way to go! </p>
<p> </p>
<p>Swim meet (SCY) this morning.  Details to follow, but I completed my first 100IM, well under my seeded time, at 1:39!!  <span><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif" style="width:24px;height:24px;"></span></p>
<p>Then 7 super slow miles with DH.  I was totally exhausted from the yesterday's 'Character building' 15miler and having swum 50, 100, 200, 500 and 100IM at the meet.  North of 10min/m pace here and there.  This concluded 54miles this week. </p>
<p> </p>
<p>P.S.  I have no girl scout cookies at home but tons of boys scout's chocolate this and caramel that popcorns.  Somebody please take these away from me.   </p>

 

[hobey]

<p>Some great workouts going on in LIT land. I struck out for the country roads to log 17 miles. Saw a lot of cyclists but I seemed to be the only crazy runner out there. I just hit my highest mileage week ever at 47!</p>

 

[jenotter]

<p>Yosh - nice job on the IM!!! Hope you're feeling better about yesterday's run. Love that it was "character building" - good attitude!</p>
<p> </p>
<p>If I can find it, I'll post an article that my cousin sent me a long time ago called No Bad Days...it kind of puts it all in perspective.</p>

 

[Zdoc]

<p>Thanks, Thor.</p>
<p>Shooting the breeze with you after the race was definately the highlight of my day.  You are as personable in person as you are in writing.  We have a lot in common, and I look forward to a meetup at Boston.</p>
<p> </p>
<p>My goal for Stu's 30K was a nice even paced race with a steady effort.  I succeeded in doing that, averaging 7:13/mile with only a 20 sec variation between fastest and slowest miles (well, there were some hills that flummoxed my cruise control).  OK barometer for Boston with 6 weeks to go.</p>
<p> </p>
<p>Can't beat the Hostess Snowballs and cupcakes post-race snacks.</p>

 

[cak73]

<p>Nice on the IM, Yoshiko!</p>
<p> </p>
<p>Well done at Stu's 30K, Thor and Zdoc!  Totally missed seeing you before the race...probably because I was looking for someone who looked fast and most people there looked fast.</p>
<p> </p>
<p>I finished with a nice negative split for a 12:08 pace...right where I wanted it.  More info in RR.  <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>
<p> </p>
<p><span>Can't wait to see folks at MJ O'Connors after Boston!  Plenty of time for y'all to down lots of beers if you're able to wait for me to show up. </span> <span><img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif"></span></p>

 

[Stitcher]

<p>Awesome Swim Yosh!!!</p>
<p> </p>
<p>My rabbit and I did 12 miles in what I thought was going to be lo 50s and rain the whole time and ended up to be mid-40s, wind, and no rain.  gah!</p>
<p> </p>
<div>2:29:30 (12:28 pace)<br>
splits (except for mile one, all splits include 90 seconds of walking):<br>
11:00 (probably too fast for such a long run avg hr = 154)<br>
12:25 (avg hr = 158 - on this route, mile 2 is typically 90 seconds slower than mile one.... and, it bugs me.  )<br>
11:35 (avg hr = 156)<br>
12:21 (avg hr = 161)<br>
12:15 (avg hr = 159)<br>
12:14 (avg hr = 160)<br>
13:34 (uphill!! (avg hr = 164)<br>
13:34 (uphill again!! avg hr = 159)<br>
13:20 (felt uphill, but maybe was just ass-tired! avg hr = 157)<br>
13:15 (yup, tired tired avg hr = 160)<br>
12:12 (seeing the barn on the way home! avg hr = 162)<br>
11:42 (Wow!  That barn is great looking avg hr = 166)</div>
<div> </div>
<div>Throughout the run though, despite what the averages say, my HR was typically in the low-mid 170s (depending on grade and length of hill) for uphill portions.  I didn't realize until just now, though that we managed to descend the last 5 miles of the run.  As slow as 7-10 felt, at least they got progressively faster....so, yeahy, they were a lot slower than the first 4 miles, but having a rabbit helped me hold it together for the last half of the run.  Plus, really focusing on letting gravity work for me on the downhills when possible.  I honestly thought it would take us long than 2:30 to finish, but we were right on 2:30.</div>
<div> </div>
<div>Cool.</div>
<div> </div>
<div> </div>
<div>That second mile really really bugs me.  It's more "up" than mile 1, but not by 90 seconds worth.  gah!  I got to the point during IM training where I would only have a 30 second difference, and that was from a combination of reigning in mile 1 and keeping a "push" on for mile 2....I never have gotten them even.  Also, it might be that my markers are off a bit, so that the distances aren't really equal...but, I hit the same mark each time so.  Still.  lol  Just, bugs me. </div>

 

[namhela]

<p>Had a nice long run sat mornning.   Was trying a few new things on my long run, they weren't working, so I went back my old way.  Def was better.  Got 13.5 miles at my MP.   Ran inside, due to the continues rain on Sat morning.   that is my longest run yet this winter.     Did feel a little tired after that, and then Sat evening.   </p>

 

[pcsronbo]

<p>Led my Sunday class, 3:15 overall + some light core work.</p>
<p> </p>
<p>Scott - YEAH! Good news!</p>

 

[cak73]

<p>Nice run, Stitch!  Yay, no rain for you!<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Stitcher</strong> <a href="/forum/thread/72904/sunday-march-6th-workouts#post_1987303"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Awesome Swim Yosh!!!</p>
<p> </p>
<p>My rabbit and I did 12 miles in what I thought was going to be lo 50s and rain the whole time and ended up to be mid-40s, wind, and no rain.  gah!</p>
<p> </p>
<div>2:29:30 (12:28 pace)<br>
splits (except for mile one, all splits include 90 seconds of walking):<br>
11:00 (probably too fast for such a long run avg hr = 154)<br>
12:25 (avg hr = 158 - on this route, mile 2 is typically 90 seconds slower than mile one.... and, it bugs me.  )<br>
11:35 (avg hr = 156)<br>
12:21 (avg hr = 161)<br>
12:15 (avg hr = 159)<br>
12:14 (avg hr = 160)<br>
13:34 (uphill!! (avg hr = 164)<br>
13:34 (uphill again!! avg hr = 159)<br>
13:20 (felt uphill, but maybe was just ass-tired! avg hr = 157)<br>
13:15 (yup, tired tired avg hr = 160)<br>
12:12 (seeing the barn on the way home! avg hr = 162)<br>
11:42 (Wow!  That barn is great looking avg hr = 166)</div>
<div> </div>
<div>Throughout the run though, despite what the averages say, my HR was typically in the low-mid 170s (depending on grade and length of hill) for uphill portions.  I didn't realize until just now, though that we managed to descend the last 5 miles of the run.  As slow as 7-10 felt, at least they got progressively faster....so, yeahy, they were a lot slower than the first 4 miles, but having a rabbit helped me hold it together for the last half of the run.  Plus, really focusing on letting gravity work for me on the downhills when possible.  I honestly thought it would take us long than 2:30 to finish, but we were right on 2:30.</div>
<div> </div>
<div>Cool.</div>
<div> </div>
<div> </div>
<div>That second mile really really bugs me.  It's more "up" than mile 1, but not by 90 seconds worth.  gah!  I got to the point during IM training where I would only have a 30 second difference, and that was from a combination of reigning in mile 1 and keeping a "push" on for mile 2....I never have gotten them even.  Also, it might be that my markers are off a bit, so that the distances aren't really equal...but, I hit the same mark each time so.  Still.  lol  Just, bugs me. </div>
</div>
</div>
<br><br><p> </p>

 

[SpartyGirl]

<p>Nice job all around runners!</p>
<p> </p>
<p>PRs and solid races...you guys rock!</p>

 

[master_of_none]

<p>great workouts folks.  I got out for a 7 miler and was able to wear shorts.  It felt great.  Of course they will be put away again for a couple of weeks I am hearing.</p>