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Good morning!<br><br>
Just in from a 5.35 mile run in 44:14. It felt really good - nice comfortable pace.<br><br>
Have a good one everyone!
 

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Calves are kinda tight again but not TOO bad...hopefully they loosen up in my warmup tonight. Next week we have 3 meets with one on Mon., Tues., and Thurs so I think I will actually be trying at the Monday adn Thursday ones. Would be nice if they made these schedules with the athletes in mind instead of throwing in meets whenever they can.<br><br>
Oh well...<br><br>
A good day to all of you.<br><br>
Alex
 

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Alex... ah but that's what makes the athlete and the man!<br><br>
Aphi... Love those runs that feel so good!<br><br>
Last hard workout. Cut back from Pfitz's plan. Supposed to be 3 x1600 at 5k. I did 4x 800 at 5k, 8 miles total. First two were really slow downhill to a flat spot in the pathway.<br><br>
Total: 1:10:07 for 8.01 miles. Nice morning, saw 8 mule deer and a few porcupines.<br><br>
Physio later... have good runs all.
 

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You have physio with the awesome Aussie? Hope all goes well...nice run too.<br><br>
You too Aphigirl! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Been stretching these bad boys out but still a bit tight. I'll keep at it throughout the school day.<br><br>
Keep 'em fun.<br><br>
Alex
 

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Alex- you should get a foam roller and roll your legs out every night. <a href="http://www.zombierunner.com" target="_blank">www.zombierunner.com</a><br><br>
i did 1:20 on the TM, some very decent speed work, felt AWESOME! Then i did some jumproping and that went well too. I finally got a bit more coordinated <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Grizzly - So when you see deer - Do you think to yourslef "Yumm deer - thems good eat'n" Or is it "Oh - How beautiful - How could anyone shoot one of those"<br><br>
Alex - With all the complaining of your aches and pains - What are you 80 years old or something <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif"> Just kidding young "Old" man.
 

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Slug alert - Slug Alert<br><br>
Could get my lazy ass out of bed @ 4:00 - Ended up being 5:45 - Can't fit in 18 miles in that amount of time before work <img alt="angry8.gif" src="http://files.kickrunners.com/smilies/angry8.gif"><br><br>
So I ran to the high school track and screwed around - I guess I could call it fartleks. Did some 200s and 400s and then lost of striders from 3K pace to all out - just goofed around. Total 10 miles and I only made it to work 1 minute to 8:00. Lucky I live 3 miles from work.<br><br>
Good running to all
 

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Way to go Grizzly! A long arduous season is coming to a close. Stay fresh, yet with lesser miles in the last 10 days, keep fingers crossed for favorable race-day weather, and you will reap the benefits of all your hard work.<br><br>
Tonight, I go for the same Pfitz 3x workout. Its a goodie, with 10 days to go.
 

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Grizzly, now is the time to relax and know that your physical training is complete. Get your mind thinking positively and get excited about the opportunity to prove that you trained well and that on May 6, 2007 you will be focused mentally, spiritually and physically to run to the best of your God-given ability.<br><br>
On a much less dramatic note, I ran 6 miles this morning and am pleased to report that there was no muscle soreness or discomfort of any kind. So I'm back! Now if I can just start getting to bed at a decent hour to allow my body the benefit of being fully rested.
 

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It's my lunch break, so I'm hopping on here just to post that I am doing nothing today besides sitting in ass-numbing meetings.<br><br>
oy
 

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<span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 04/26/2007<b>Time:</b> 16:45<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 3.4 miles<br><b>Total time:</b> 00:33:23.0<b>Average Per Mile:</b> 00:08:18.8<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13315" target="_blank">Home 3.4 mile loop</a><br><b>Max HR (for entire workout):</b> 174<br><b>Average HR:</b> 152<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 342.8<br><b>Weather:</b> Cloudy.<br><b>Temperature:</b> 61<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 60<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 16<b>Time:</b> Start<br><b>Dew Point:</b> 19<b>Time:</b> End<br><b>Wind speed:</b> 1<b>Max Gust:</b> 5<b>Direction:</b> ESE<br><br>
It was supposed to be a nice easy night, but during mile 3, the HR went much higher than I wanted it to.<br><br>
Legs still feel like they are made of concrete.<br><br>
Off day tomorrow. Hope that helps some.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:08:35.21.000:08:35.215014600:08:35.2<br>
Mile 200:08:03.21.000:08:03.216016300:16:38.4<br>
Mile 300:08:14.61.000:08:14.616116400:24:53.0<br>
Mile 3.400:03:23.00.400:08:27.516616600:28:16.0<br>
Recovery-100:03:06.60.000:00:00.010512400:31:22.6<br>
Recovery-200:02:00.40.000:00:00.011111000:33:23.0
 

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7.25 miles with two steep hill climbs, 775 vertical feet total. 60F, cloudy and calm.<br><br>
Done this route thirteen times and today was my 4th fastest, so I guess I'm not totally out of shape.
 

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5.44 miles at lunch @ 7:57 pace, however I did pick it up to run behind the cheerleader on her bike for a while and then slowed down again after reaching the 5 mile mark.<br><br>
One more short run with the group on Saturday, then the Eugene Marathon on Sunday.
 

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A crosstraining day for me today. 10 miles on the stationary bike in 34 minutes. A nice break.
 

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You are a super rock star!! <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif">
 

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Today I went for the mind-body marathon. I taught a pilates class and a yoga class this morning, then took a pilates class in the afternoon.<br><br>
Just to be well-rounded I took a spinning class, too.<br><br>
I am tired.
 

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talk about indecisive tonight. I ran to track for a workout, saw storm clouds a comin', ran home to get YMCA card to bug off to the gym, started back to Y and thought the rain not too bad...so headed back to the track, then got poured on. Ran to Y in a downpour.<br><br>
3.5 mi warmup<br>
3mi @ I-pace (5k pace)<br>
2mi cool-down<br><br>
8.5mi total<br><br>
I have no exact clue what my I-pace is at this point, but wore the HRM for the intervals. Set it to beep at Max HR minus 4 beats. Like Grizzly, and per the Pfitz marathon plan for T-10 days out, workout was 3x 1600m.<br><br>
Splits: 6:11/6:10/4:42 & 1:31 (3:30 rests)<br><br>
Rep 1 not bad.<br>
Rep 2 at 6:05 pace, at the 1200m my HR pegged out so I backed off the pace.<br>
Rep 3 the HR maxed out around the 1000m. Backed off and stopped at 1200m. After a short recovery to lower the HR, finished off the last 400m.<br><br>
Not a fan of the treadmill, and I think I'd have fared better on the track, but make no mistake that my body got a good shock. 3mi of I-pace in the books. What a reminder of how hard Intervals feel.<br><br>
Not sure of my marathon fitness level, but keeping options open.<br><br>
Aside: Tonight's workout reinforces Jack Daniels' theory that <b>I</b>ntervals should be in the 3-5 minute range. For my ability, mile repeats at I-pace are too long. Just an observation for students of the various marathon training plans.
 
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