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

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Hi Meri!<br><br>
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!<br><br>
I ran 5.3 recovery miles at a deliciously pokey pace.<br><br>
Have good ones all.
 

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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.
 

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Tonight's conditions really made me question my sanity for even attempting it. But, I was out there.<br><br>
Nice efforts today everyone. Keep up the awesome work.<br><br>
Here's my report.<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 02/15/2007 <b>Time:</b> 16:16<br><b>Run Type:</b> Just A Run <b>Distance:</b> 10.45 miles<br><b>Total time:</b> 01:44:36.8 <b>Average Per Mile:</b> 00:09:25.1<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 169<br><b>Average HR:</b> 157<br><b>Shoes:</b> Mizuno Wave Rider 9 <b>Date Entered Service:</b> 12/17/2006 <b>Ending Mileage:</b> 383.84<br><br><b>Weather:</b> Clear, cold and windy.<br><b>Temperature:</b> 18 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 12 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 8 <b>Temperature Type:</b> Wind Chill <b>Time:</b> Start<br><b>Temperature:</b> 1 <b>Temperature Type:</b> Wind Chill <b>Time:</b> End<br><b>Dew Point:</b> -10 <b>Time:</b> Start<br><b>Dew Point:</b> -13 <b>Time:</b> End<br><b>Wind speed:</b> 7 <b>Max Gust:</b> 30 <b>Direction:</b> NW<br><br>
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.<br><br>
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.<br><br>
Felt okay but tired after the run. Literally felt like I had done 15 miles instead of 10 and change.<br><br>
In the data below, some description is in order. First, I missed the mile 3 marker, so I combined 3 and 4.<br><br>
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 <b>normal</b> 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"><br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:20.5 1.0 00:09:20.5 153 148 00:09:20.5<br>
Mile 2 00:08:44.6 1.0 00:08:44.6 154 153 00:18:05.1<br>
Mile 3+4 00:18:20.3 2.0 00:09:10.1 161 160 00:36:25.4<br>
Mile 5 00:09:05.0 1.0 00:09:05.0 154 160 00:45:30.4<br>
Mile 6.81 00:17:00.0 1.81 00:09:23.5 167 158 01:02:30.4<br>
Normal Mile 7 00:05:55.3 0.63 00:09:24.0 158 166 01:08:25.7<br>
Normal Mile 9 00:20:13.0 2.0 00:10:06.5 169 164 01:28:38.7<br>
Normal Mile 10 00:09:46.9 1.0 00:09:46.9 167 164 01:38:25.6<br>
Recovery-1 00:06:11.2 0.0 00:00:00.0 104 124 01:44:36.8<br><br>
I hope you all have a good/safe run today!
 

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

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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?
 

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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.
 

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

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Thanks for the compliment!!<br><br>
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:<br>
weight training/core strength/flexibility/x-t cardio stamina, etc etc<br><br>
btw, my buttcheeks are killing me this morn from the leg drills<br><br>
My sis and I discovered her website via posts on the WWers fitness boards...and we're glad we did!
 

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

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