Thursday 2/15 exercise report

merigayle · Feb 15, 2007

1 hour stairstepper <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Grizzly · Feb 15, 2007

Hi Meri! 
What a difference a day makes. Yesterday at this time it was -25c / 13 below F. By nightfall it was about 0F. This morning... 33 or 34 F with some wind. SOME wind. Gusts of 60km/h or more than 30mph. The Chinook has arrived! 
I ran 5.3 recovery miles at a deliciously pokey pace. 
Have good ones all.

tigger · Feb 15, 2007

Legs still trashed from the last two hard weeks, so will take a day off and get ready for a long run on Friday or Saturday. Probably Saturday.

fox-runr · Feb 15, 2007

i'm thinking about it. It'll be about an hour real easy

JackDuggan · Feb 16, 2007

4 miles on the TM @ 2:00 
2 degree incline 
5 min warm up 
8:00 - 9:15 pace 
5 min warm down

equinox marathon 43 · Feb 16, 2007

Tonight's conditions really made me question my sanity for even attempting it. But, I was out there. 
Nice efforts today everyone. Keep up the awesome work. 
Here's my report. Daily Run Report Date: 02/15/2007 Time: 16:16 Run Type: Just A Run Distance: 10.45 miles Total time: 01:44:36.8 Average Per Mile: 00:09:25.1 Course: OTHER COURSE Max HR (for entire workout): 169 Average HR: 157 Shoes: Mizuno Wave Rider 9 Date Entered Service: 12/17/2006 Ending Mileage: 383.84 Weather: Clear, cold and windy. Temperature: 18 Temperature Type: Ambient Air Time: Start Temperature: 12 Temperature Type: Ambient Air Time: End Temperature: 8 Temperature Type: Wind Chill Time: Start Temperature: 1 Temperature Type: Wind Chill Time: End Dew Point: -10 Time: Start Dew Point: -13 Time: End Wind speed: 7 Max Gust: 30 Direction: NW 
Course: Normal 10 mile loop, but instead of turning left onto 62 at Carter, I turned around and did Carter, Brookside, Park loop again. Was forced to because once again, Burlington did not plow their sidewalks. 
Cold night for a run, and sidewalk conditions were nothing short of terrible. Not plowed in Burlington and in Wilmington they were icy and snowy. 
Felt okay but tired after the run. Literally felt like I had done 15 miles instead of 10 and change. 
In the data below, some description is in order. First, I missed the mile 3 marker, so I combined 3 and 4. 
Second, about 1/3 of a mile after the mile 5 marker, I hit the point where I had to alter the course. I was going to run to my normal mile 6 marker, but of course forgot to stop the watch at the normal mile 6 marker. Then I was forced to stop for traffic between my normal mile 6 marker and my normal mile 7 marker. I've measured it, and it is at mile 6.81. My nomal mile 7 marker tonight is at 7.43 miles due to the course change. I also missed my normal mile 8 marker, and went straingt to my normal mile 9 marker. In this case normal means based on my regular 10 mile loop. Normal in this case has nothing to do with the runner! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Run Segments 
Name Time Distance AvgMile HR AvgHR Total Time 
Mile 1 00:09:20.5 1.0 00:09:20.5 153 148 00:09:20.5 
Mile 2 00:08:44.6 1.0 00:08:44.6 154 153 00:18:05.1 
Mile 3+4 00:18:20.3 2.0 00:09:10.1 161 160 00:36:25.4 
Mile 5 00:09:05.0 1.0 00:09:05.0 154 160 00:45:30.4 
Mile 6.81 00:17:00.0 1.81 00:09:23.5 167 158 01:02:30.4 
Normal Mile 7 00:05:55.3 0.63 00:09:24.0 158 166 01:08:25.7 
Normal Mile 9 00:20:13.0 2.0 00:10:06.5 169 164 01:28:38.7 
Normal Mile 10 00:09:46.9 1.0 00:09:46.9 167 164 01:38:25.6 
Recovery-1 00:06:11.2 0.0 00:00:00.0 104 124 01:44:36.8 
I hope you all have a good/safe run today!

wherestheportojohn · Feb 16, 2007

torture chamber, courtesy of: 
cathe.com 
kickbox drills/legs drills...just how many tuck jumps does one need to do to have an azz of steel? <img alt="bootyshake.gif" src="http://files.kickrunners.com/smilies/bootyshake.gif">

diablita · Feb 16, 2007

wtpj, you post about her all the time, and have a rockin bod. Have you tried the advanced The Firm tapes? If so, how does Cathe compare?

altoids · Feb 16, 2007

30 minutes on the treadmill. I meant to do more, but the combination of being distracted about needing to get packed to go to my mom's, and I think my little spill on the ice hurt me a bit more than I realized... I have a sore butt/hip that is givning me a funny little hitch in my get-a-long. I noticed I was limping more than running, and decided to end it early and go pack.

Buxtehude · Feb 16, 2007

Altoids, I must've missed your post about your fall. I hope you feel better soon. Dang ice. 
Five miles on the treadmill. Kraftwerk got me through it, those crazy Germans.

wherestheportojohn · Feb 16, 2007

Thanks for the compliment!! 
truth be told, I've sold all of my Firm tapes, because NOBODY does it like cathe friedrich...honestly, she is an incredible instructor for anyone interested in getting in excellent X-training: 
weight training/core strength/flexibility/x-t cardio stamina, etc etc 
btw, my buttcheeks are killing me this morn from the leg drills 
My sis and I discovered her website via posts on the WWers fitness boards...and we're glad we did!

altoids · Feb 16, 2007

I think I bruised my doopa along with my dignity. Makes you run funny. 
I <heart> those crazy Germans. *head bob*

Durt · Feb 16, 2007

ran about 6.5 miles on the road last night 
despite my new cold weather gear, my genetalia were missing when I returned home

Floridaboiler · Feb 17, 2007

AM RUn: 7.89 miles in 1:04:54 
Lunch Time Run: 6.06 miles in 51:21

Thursday 2/15 exercise report

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