The need for speed Tuesday 12/27/11

ripvanracer · Dec 27, 2011

I haven't done any fast pace running for a while so that was the plan for today.
 
Jumped on the treadmill and just could not get the hips loosened up as the
first mile was a little over 8:30. Kept going a little faster the next mile until
I got the pace down to 7:13 but it felt harder than it should have. I stopped after the 2 mile warmup to get a drink
and start the hard portion. That helped loosen the muscles up and I felt a lot better when I restarted. 
 I started out at 7:03 pace and decided to go as hard as I could
for as long as I could. Started feeling better after 4 miles as I progressed the pace down towards
6:40. I got down to 6:27 pace as the hour ended with 8.89 miles completed. Reset the treadmill
as fast as I could and hammered another 1.11 miles at 6:16 pace to make 10 miles in a second under 67
minutes. After a couple minutes recovery, I did 5 more miles at a more comfortable 7:20 pace.
Ended up with 17 miles in 2 hours.

HappyFeat · Dec 27, 2011

all I can say is WOW!

tomwhite · Dec 27, 2011

...add an Amen to the WOW//..........amazing rip, you are SMOKIN'
 
========
 
.....30min poolrun,
trunks stayed on,
didn't need rescuing,
 
Life is Good
 
...................good running guys

Hemerocallus · Dec 27, 2011

Wow, Amen, and I'll add a Wholly Carp! Rip's one speedy dude.
 
Hi HF! Hi TW!
 
Day off the running today, but spent some time at the LRS sale. The small local store had none of my shoes in my sizes, but put in a transfer order to the mother ship for some size 10 Salomons, which should still fall under the sale price. Also picked up a Nathan hydration pack for the trail LRs coming up this summer, plus my first running skirt, which will need to wait until spring to show off outside of the gym.
 
We finally have snow coming down, so I may have to renege on the suggestion of trail-running with DH's best friend's wife tomorrow. She's training for a half in May, but has never gone off-road. I thought that one of the local forest double track trails might be tame enough for her to join me for 5K or so, but somehow I suspect she's not up for fresh snow cover.

Baba O'Riley · Dec 28, 2011

Good Day, Masterfuls.
 I got in a simple ladder workout at a local high-school track as my daughters were busy at softball camp. 1.5-mile warmup, 4x400 with 400 recovery, 1.5-mile warmdown. Five miles.
 
Good runs, all

ripvanracer · Dec 28, 2011

Hi HF, TW, and Heme
 
Trying to simulate race effort every once in a while and I felt really strong for the 10 miles.
I haven't run that fast in over two months. The inclines I have been running are harder on
the breathing but not as hard on the legs. If I do too much of one thing, I start getting aches and pains though my right ITband
always hurts a little after any run. 
 
We're getting the same snow you are Heme. I was going to drive about 90 minutes to see
a schoolmates high school son play basketball but I'll have to wait for another game.
 
Hi Baba Nice workout on the official need for speed day!

HappyFeat · Dec 28, 2011

God I hope it's not an official speed day!! I just had my slowest run in I don't know how long. 6 miles. I never looked at the Garmin, just tried to get comfortable, which was impossible. But I did run outside which was great. I have a massage appt for Thursday which I am sooo looking forward to.

ksrunr · Dec 28, 2011

Looks like all is normal and well in our little piece of kickland today. Something comforting about that.
 
5 miles today in sunny 55 degrees. Slightly less painful during and after the run. We shall see what tomorrow brings.
 
Good night
 
ks

evanflein · Dec 28, 2011

Hey everyone! I know I've been absent, and probably not going to change much in the near future, just short on time. I got a promotion at work, so I'm now the director of employee benefits at the University of Alaska... I'll be a busy girl in the next few months as I figure out the higher level aspects of a job I've basically been doing for quite some time. Should be fun, but let's just say it's a good thing I didn't plan on running much after White Rock.
 
Speaking of White Rock... have I posted since then? Can't remember. Weather absolutely sucked with cold rain and wind off the lake. Lots of hypothermia victims all around. I couldn't believe all the cramped up walkers by 12-14 miles on the course. I didn't see Ribs, but my DH did and helped him into the starting corrals (read: tossed him over the fence). I saw the Saint at the almost-12-mile water stop and got a quick hug. Other than that, it was alternating light misty sprinkles and heavy downpours. Gave up trying to jump puddles by about the 4th mile and just ran through them. Totally lost use of my hands by the 15 mile point, even with gloves I was totally frozen. Being in the cold and dressed for it is one thing, I can do that. Being cold and wet and not totally prepared is another thing. I wore a garbage bag until mile 25... What a mess. Still came in at my target time of 3:45 though, and 5th in my AG which was nice. Marathon #7 for the year (all since early June) and state #12 in the books.
 
Since then, I've not run much. Just 5 miles the first week, and 20 some odd miles each week thereafter. Still on target though for 2,400 miles this year which is by far the most I've ever run in a year. Cool!
 
So, you guys are behaving? Rip is still smokin' fast and burnin' up treadmill miles. Heme is still running trails and getting good deals on running stuff. Baba is running really well these days but is ksrunr injured? Didn't see Johnny but hope all is well there, and happy feat don't worry about the speed; it's consistency that matters and you have that! I'm sure I missed someone... I see tomwhite over at RA but haven't even been posting there much.
 
Hope you guys all had a really good Christmas and have a happy New Year's celebration. Here's to lots of good running in 2012!

The need for speed Tuesday 12/27/11

Top Contributors this Month