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Well meet went well last night, unsure of my splits except the first 2 and last one. I started in 1:19 whould would have been a great pace but I blew it on the next one, 1:27. I was a little too relaxed. After that they were all around 21-24 I think but am not quite sure. I really wanted to work on my negative splits because people always go out too hard and around the 3rd lap I was in 4th and the 5th lap I was well ahead of third. I ended up easily taking 2nd and really whittle the gap from 1st in front of me from about 100m to 5 seconds so I'd say like 30m. My last lap was a 1:13. Total time 10:54. I'm not really impressed with that anymore, but I'll take it.<br><br>
Sorry for the way-too-long report. Oh ya other bad news but is getting better, calves feel pretty normal now, it's down real low on my right leg though. I hope its my lower calf and not my Achille's, but it starts not too far above my ankle now and icing hurt like a ***** and it's still tight. <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"><br><br>
Alex<br><br>
Alex
 

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Hey Alex... remember when you would have died for those times? Good job. The pacing will come.<br><br>
You might want to do some calf stretches. Here's one. Lie on your back and lift your leg straight up. Hold on to it above the knee to bring it closer to your body and keep it steady. Now lift and lower your foot - 10 times. Relax and repeat.<br><br><br>
5 miles slow - like yesterday. Hilly. Then 6x100 m repeats. Not all out, more like MP.<br><br>
A bit achey. Nothing that Advil won't help.<br><br>
Have good ones all.
 

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Discussion Starter · #3 ·
Ya I know but it's like you want what you don't have. I should be happy with what I have but I know I can go faster so I'll be a little less happy. I'm still amazed how well I have done in the 2 mile. Don't worry I still am grateful for being able to run sub-11s.<br><br>
Thanks for all your words of wisdom Elder Bear. <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br><br>
Alex
 

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Alex - Sounds like you had a lapse of focus - You body was willing. Nice Race anyway - When you have had an increase in ability, you have to learn to race well within that new ability.<br><br>
I continue struggle with a cold / conjestion - 3 weeks now - Thought I had the upper hand, but its a stubborn SOB.<br><br>
8 easy miles this am outside - Gloves, but shorts and short sleaves
 

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Grizzly, this is it...time to perform! We'll be cheering you on! I'll be checking online for results. Oh yeah...I don't even know your name or Bib#. Perhaps you should let us know so that we can keep an eye on how things go in Vancouver.<br><br>
I ran four recovery miles this morning to get the legs primed for tomorrow's 16-miler. The weather is starting to not be so nice. It was hot and muggy this morning (68°F with 85% relative humidity).
 

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tried to run long, but started running out of gas at about 9 miles, unfornuately, I "had" to go anothe 7 miles. Then I had coughing fits. Ugh.
 

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S-T-R-E-T-C-H and 12 mile run this morning....<br>
Now off to cut the grass <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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7 miles at lunch. Gorgeous day! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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3.5 miles in 30 minutes on the treadmill. I felt unstoppable today. It was tempting to keep going, but I am being good and following my "comeback from injury" program to the T.<br><br>
Grizzly, I'll be thinking of you this weekend!
 

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9.25 miles, moderate pace early, picked it up later. Nice day; spitty little rain shower when I started, partly cloudy when I finished, mid-60s.
 

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2.5 miles in 25 minutes. Then 30 minutes of pilates. The pilates kicked my ass.
 

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Fox-Runr - I feel you pain - I am like on day 20 of fighting this thing - I do not lose or win - We both are hanging on<br><br>
5 easy miles @ Lunch - 3.5 of the miles were icky then I felt good for the last 1.5 - After I had a nice long coughing spasm.
 

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Grizzly,<br><br>
Tomorrow morning I will be running 16 miles. After rehydrating, I will have a couple of Rusty Nails in your honor and raise my glass to the northwest. Have a great time in Vancouver! It looks like the weather is going to be perfect there on Sunday. Little to no wind and temperatures in the upper 40s to low 50s (err, 8° to 10° C).
 

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Hi. Back after resting up after the marathon. I did some light jogging with the dog on Wednesday night, maybe 20 minutes or so. Today I ran some hills, but without ever pressing the pace. Finished in about 38 minutes.<br><br>
The only thing still lingering from the marathon are sore shoulder sockets and slightly tender knees.<br><br>
Congrats on your nice 2nd place finish, Alex.
 

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4 X 1600 intervals after work. I had to go to three high schools before I found an open track.<br><br>
4200 meter wu @ 24:20.<br>
1600 @ 7:38.<br>
800 rest @ 4:53.<br>
1600 @ 7:23.<br>
800 rest @ 5:22.<br>
1600 @ 7:16.<br>
800 rest @ 5:33.<br>
1600 @ 7:15.<br><br>
Total = 8 miles +/-<br><br>
That's slow for me but I guess it's a good gauge of my fitness level. Last summer and fall I was doing 4 X 1600's in the 6:45 - 6:59 range. But right now I'm still 11 pounds heavy and coming off four 20+ mile runs in the last 39 days. It was sunny, 60F degrees and very windy. The wind didn't help but hey, at least I got faster on each one.
 

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Hi all,<br><br>
Drive by post tonight.<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 05/04/2007 <b>Time:</b> 15:57<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 10.0 miles<br><b>Total time:</b> 01:35:16.8 <b>Average Per Mile:</b> 00:09:01.4<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 183<br><b>Average HR:</b> 162<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007 <b>Date Entered Service:</b> 02/23/2007 <b>Ending Mileage:</b> 392.3<br><b>Weather:</b> Clear, sunny, and windy.<br><b>Temperature:</b> 63 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 63 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 24 <b>Time:</b> Start<br><b>Dew Point:</b> 22 <b>Time:</b> End<br><b>Wind speed:</b> 8 <b>Max Gust:</b> 20 <b>Direction:</b> NNW<br><br>
MERRIMACK RIVER TRAIL RUN COURSE<br><br><br><br>
Nice day for a run. A bit windy along the river, but I felt good on the trail today.<br><br>
Conditions were much better trail wise than they were earlier this week.<br><br>
Plan called for 9 miles today. I did them 1 better. 10 miles. Gives me 21 miles this week on trail.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5 mile out 00:45:12.9 5.0 00:09:02.6 166 161 00:45:12.9<br>
5 mile back 00:45:01.2 5.0 00:09:00.2 170 167 01:30:14.1<br>
Recovery-1 00:03:00.2 0.0 00:00:00.0 104 138 01:33:14.3<br>
Recovery-2 00:02:02.5 0.0 00:00:00.0 107 105 01:35:16.8
 
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