Thursday 3/13

Alex · Mar 13, 2008

Where's all those early birds? 
Recovery run after school...supposed to flurry this morning but up to 39* again so hopefully some more melting happens. 
G'day!<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

Mailbox Head · Mar 13, 2008

Good luck with the weather Alex- this snow crap has got to stop. 
Nice little run yesterday. Took off to the country roads at an easy 150 bpm pace that started around 8:45 and ended up around 8:20 once I warmed up. I was having such a good time and feeling so good I didn't realize I got 14 in until I finished. A little more than I had planned to do, but I felt good last night, and I feel great this morning so I'll go with it. 
Looks like 10's on the menu for tonight.

vashondan · Mar 13, 2008

Hey Alex - Here's to continued thawing and warmer temps! 
Scheduled for 7 today. Up and at um in a bit. Think I'll beat the rain that's on it's way to us. See y'all in a while.

loopy · Mar 13, 2008

Good morning all. Great running yesterday, Mailbox. Hope some snow melts for you, Alex. 
Did 59 minutes on the trails this morning. Was pretty dark when I started, but lightened up fairly quickly. I did bring my headlamp, but it was not too much help since the batteries were apparently low... oops... 
Edited to add: Sorry I missed you Dan, enjoy the run!

vashondan · Mar 13, 2008

Loopy - Thanks. Nice morning outing batteries or not 
Mailbox - Felt good then, feels good now; nice!

Baba O'Riley · Mar 13, 2008

Loopy, nice job on the trails -- I wish I had some nearby (walking distance). Mailbox, you're an early season machine. Keep it bup. 
Four more miles for me today. A better effort than yesterday. Sluggish start, but better perserverance today. 
Just over a week til spring. 
Good runs, all

LizRuns4101 · Mar 13, 2008

Morning! Off from work and school today so I slept till 8:30. Wow, so weird when I'm normally up between 5:15 and 6:00. 
Alex- Have a good recovery run; great workout yesterday by the way. Miles and 200s-- from one extreme of repeats to another, both equally painful. 
Mailbox- Great job on your 14. I love when that happens, you just feel so good that you cover more ground than expected. 
Dan- Enjoy your 7. Upping the mileage a bit? WOoHoo! 
Loopy- Way to go on the trail run. 
Tonya- That's some crazy elevation from yesterday! I'm jealous! Barely any hills on Long Island <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Great pace too! 
As for me, yesterday's cross training turned into a nice, easy 4 mile run since it was so beautiful out. I ran with one of the other grad assistants whose goal half marathon is pace is 9 minute miles and an undergrad student who runs his mileage at 6:40pace, so I knew we'd all find a happy medium. Wound up being 4 miles in 32:34 for an 8:07avg pace and we were chatting the whole time. I think my colleague is selling himself short with the 9 minute miles though. 
Heading out in a bit here for my run. Today calls for a 60 minute negative split run, starting at 30 seconds per mile slower than goal pace and the last mile being about 10 seconds faster than goal half marathon pace. 
Have great workouts today, everyone!

Boyerdavea · Mar 13, 2008

Good morning all. 
Alex - was up and at it. Just had to go get a hearing and eye exam afterwards. 
In the spirit of VRAA #7 I decided to walk to the gym this morning to get a few extra points. 
1 mile to the pool 
500 meters swimming 
1 mile walk back 
Oh yeah two days away and the weather now is 40% chance of T-Storms and high wind advisory. Projected winds are at 20 MPH.

Flounder · Mar 13, 2008

Drive by posting - 
Slept in, but decided work could survive with me being a little late. 
12 miles ending with 20 minutes @ T pace - T-Pace was very slow, but yep that's my current T-Pace <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Good running to all -

Boyerdavea · Mar 13, 2008

Flounder - Nice workout this morning. I like your philosophy "work could survive with me be a little late". <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

RunAsics · Mar 13, 2008

Recovery day today. My quads are pretty much shot after those 800s last night. I almost bagged it after 6 but decided to take one for the team and did the full 8 prescribed in my training schedule. I'm glad I did else it'd be bugging me. For this session, I increased my recovery pace from 9:30-10mpm to 8:30mpm, rather than cutting the distance as I have for my 400s. Seemed to be OK but HR didn't quite drop back to Z2 for the last few. 
This evening, I'm checking out a new running club being organized by my local running store and a new tri oriented coaching team (same folks who I did that spin class with on Monday). A short run is planned for the 1st meeting, which suits me just fine. 
Looks like some good runs in or planned. Have a good one!

RichardC · Mar 13, 2008

Alex: enjoy your run later.. our snow is melting as well!!!! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Mailbox: nice work on the 14 and enjoy your 10 later. 
Loopy: nice work on the Am Trail run... I always wrap the head lamp around my hand.. so it is being shined at the trail with every step... works pretty slick. 
Dan: enjoy your 7! 
Baba: good job on the 4 
Liz: enjoy your run... negative splits.... I would have to start that workout walking... 
Dave: nice workon the pool and the walking to and back 
Flounder: good job on the 12 
Asics.. enjoy your recovery and way to push through yesterday. 
Me, I had to drag myself to the Y this morning was not motivated at all, Swam 2000 yards and did core and stretching. I will get a 12 mile trail run in later tonight..hoping to be on the trails I should say they could be a bit muddy for a full 12 might have to hit the pavemnet for a few miles as well. 
enjoy your day everyone... Oh yeah and Flounder I am starting and finishing at the nest tonight <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

Flounder · Mar 13, 2008

Hey Alex - FYI - I just mentally made the transition from jogger to runner - 7/3/08 is back on the calender. 
When is the 1st meet ???? 
Could you e-mail me yours schedule with * by the "Important" meets.

Apple · Mar 13, 2008

Hey all - beautiful day in Philly today. Definately an outside run. 
Gym at lunch, then 5 @ 5pm. Check in later......

brianinptown · Mar 13, 2008

Hey everyone, I'm going to Walla Walla WA (my hometown) for the weekend, so I'll be running there later this evening...I love running through the streets of my childhood! Question/Observation: I think I might have a problem. Take a look at my shoes below. My left foot must be striking at an angle, while my right foot must be striking at a decent heel to toe. Is this super bad? Is there something I can do about it? When I looked at my shoes, they kind of freaked me out! Maybe I just wore them too long, but that doesn't seem very normal to me. I'd love to hear your thoughts about what I should do about this! <img alt="" src="http://a761.ac-images.myspacecdn.com/images01/23/l_eaa6a5af05ae3c988afa5f58c2540900.jpg" style="border:0px solid;">

kfuller · Mar 13, 2008

Good morning everyone. Looks like we have some good workouts for so early in the morning. The kids slept in and so did I and it was great. Just barely getting to do something of my own after getting the kids ready for the day and such. I have mile repeats at the track today. It is a short workout of only 2 mile repeats, but I might change that up. It is suppose to rain a little today and I hope it stays away so I can get my workout in. 
Brian-- Go somewhere that you can have your foot strike analyzed. If anything they will fit you for a different type of shoe to help correct any problem that might be there. 
Have a great morning everyone.

RunAsics · Mar 13, 2008

After how many miles? It's clear that one foot pronates a bit more that the other. I have that problem but wear is on the forefoot where I toe off. I don't heel strike but rather land on my midfoot. 
You probably want someone at your running store to carefully watch your gait - maybe have it video taped. There are a lot of reasons why it may be occuring. Some correctable, some not.

brianinptown · Mar 13, 2008

ok...oatmeal is here...but we're out of coffee! 
Kevin: Yeah, I did have my foot strike analyzed and they fitted me with the Trance! The thing is - I love these shoes! Hmmm. 
Apple: Enjoy the great weather...windy and rainy here - ugh! 
Richard: Wow, full day! Good job at getting the swim in! 
Asics: Cool deal about the running club! The more the merrier! 
Flounder: Great workout! "Slow" is undefinable! 
Dave: Good job on the extra points...fyi - I'll be on a VRAA team soon - beware!!! 
Liz: Sounds like a fun workout...I love the workouts where you can target specific miles/times 
Baba: Way to make it happen! That's all that matters! 
Loopy: Good job on the trails...have you seen the new Brooks Cascadia shoes - I think they look super cool! 
Dan: How'd the 7 go? Super rainy and windy here - glad I'm running later! 
Mailbox: Impressive as always. Great job 
Alex: I was up at 5:40, but my running partner called and canceled - so....MORE SLEEP FOR ME! 
Yesterday I ran late - so here's my report: The Plan: 
1 mile warmup 
4x1 Cruise Interval Pace (8:06) with half mile recoveries 
cooldown 
The results: 
1 mile warmup: 10:13 
4x1 CI: 7:47 (4:56), 8:18 (5:02) 7:54 (4:53), 7:53 (4:42) 
cooldown: .65 miles at 10:10 pace Total Miles: 7.65

brianinptown · Mar 13, 2008

Yeah, I was videotaped on a treadmill, and they went through my strike in slow-mo...but the Trance is the shoe they chose for me, that felt the best. I lost track of mileage on these bad boys, but I think I'm around 400-500 miles. Time for a replacement either way!

RichardC · Mar 13, 2008

Okay, Have to share something... 
I was reading the new Ultrarunning magazine... I came across the fastest Men in a 24 hour event and the fastest women in a 24 hour event... I saw two people listed that I run with every thursday.. one in the Female side and one on the Male side....

Thursday 3/13

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