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Good morning everyone...intervals tonight with something like mile hard, and then 200s. Should be interesting to see if my obsessive sticking has helped my calves or not. Hopefully it will be all right.<br><br>
Have some great runs today folks!
 

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I actually did have a great run! It was warm and sticky as could be, but I ran an easy 5.8 miles and felt good--even with an aching arch and a runny nose.<br><br>
Alex, sorry to hear about your college friend and her teammate yesterday--I had to read back a couple of days posts to see how you knew her. So sad...<br><br>
Hope everyone's runs (or cross-training exercises) go well.
 

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I ran 10 easy miles this morning as I taper down the mileage the next two days in preparation for a half-marathon on Sunday. The legs have been feeling pretty good of late (which is encouraging).
 

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Rest day for me. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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4 easy for me.<br>
I am tapering for the same event as above (LC)<br><br>
Funny Lofcaudio's tapers equal some of my long runs
 

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Road hawk, are you going to the Mizzou-Nebraska game on Saturday night? Do you have a time goal for the half-marathon?
 

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Discussion Starter · #8 ·
Killer practice today...mile warmup, 3/4 mile in 4:19, then 4 sets of 3 200s with progressively less rest. First set had 50 sec, next set had 45, 40 and 35. Each set had 2 minute rest between. Splits as follows: <b>1)</b> 33, 32, 32, <b>2)</b> 31, 31, 32, <b>3)</b> 33, 33, 32, and <b>4)</b> 33, 33, 34. Walked 2 laps for cooldown. Calves very tight the whole time so I'm glad how strong I was feeling way less than normal.
 

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30 minutes at the park with my friend. Way hotter than I expected!<br><br>
I think I will be ready for a longer run this weekend.
 

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Hi all,<br><br>
A positively dreadful performance by me tonight, as my legs, particularly my quads, are just plain beat. It's bad enough that I am considering not doing tomorrow night's 4 mile recovery run, and giving the legs an extra night off. I'll see how they feel tomorrow.<br><br>
Here's the data:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 10/04/2007 <b>Time:</b> 16:16<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 13.4 miles<br><b>Total time:</b> 02:14:22.7 <b>Average Per Mile:</b> 00:09:39.0<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 168<br><b>Average HR:</b> 152<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 165.1<br><b>Weather:</b><br><b>Temperature:</b> 84 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 73 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 54 <b>Time:</b> Start<br><b>Dew Point:</b> 59 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 4 <b>Direction:</b> SW<br><br><a href="http://www.gmap-pedometer.com/?r=447770" target="_blank">HOME 13.2 MILE LOOP</a> WITH LAST MILE CUT OFF AND THE <a href="http://www.gmap-pedometer.com/?r=251415" target="_blank">BEAVERBROOK ADD-ON</a><br><br>
Plan tonight per Pfitz was a 15 mile medium long run. I was hoping to do 20. It did not happen.<br><br>
Both legs are very sore and tired, particularly in the quads. It is bad enough that I am considering canceling the 4 mile recovery run tomorrow night.<br><br>
I will not dwell on this run. I would say 13.4 is pretty close to what Pfitz was looking for. The 20 was just something I wanted because of what happened in the Equinox. It will be okay.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:18.0 1.0 00:09:18.0 149 146 00:09:18.0<br>
Mile 2 00:09:07.8 1.0 00:09:07.8 144 148 00:18:25.8<br>
Mile 3 00:09:23.1 1.0 00:09:23.1 155 150 00:27:48.9<br>
Mile 4 00:09:17.3 1.0 00:09:17.3 152 155 00:37:06.2<br>
Mile 5 00:09:20.7 1.0 00:09:20.7 149 151 00:46:26.9<br>
Mile 6 00:09:24.1 1.0 00:09:24.1 160 152 00:55:51.0<br>
Mile 7 00:09:25.8 1.0 00:09:25.8 162 157 01:05:16.8<br>
Mile 8 00:09:38.3 1.0 00:09:38.3 153 150 01:14:55.1<br>
Beaverbrook 00:12:09.5 1.2 00:10:07.9 148 153 01:27:04.6<br>
Mile 9 00:09:33.8 1.0 00:09:33.8 149 152 01:36:38.4<br>
Mile 10 00:09:52.7 1.0 00:09:52.7 158 154 01:46:31.1<br>
Mile 11 00:09:59.7 1.0 00:09:59.7 158 158 01:56:30.8<br>
Mile 12 00:10:04.6 1.0 00:10:04.6 162 159 02:06:35.4<br>
Mile 12.2 00:02:43.2 0.2 00:13:36.0 164 162 02:09:18.6<br>
Recov-1 00:05:04.1 0.0 00:00:00.0 122 134 02:14:22.7
 

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I taught two yoga classes today, both with lots of core strength work.<br><br>
It cooled off and got breezy just in time for my run at 6:30. Tonight I ran in a really cool location, through the Coast Guard base along the water and with C-130s and helicopters flying overhead. I met up with my friend Amy who is training for her first marathon and was 11+ miles into her long run, and kept her company through the end. We did 7.5 miles together. She did great. I let her set the pace so it was slightly slower than I would normally run. I would not do that all the time, but the company and helping her out made it worthwhile.
 
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