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Humid in Iowa this morning - better get used to it because in two weeks, my run reports will be from Houston Texas!<br><br>
2.5 miles this morning. It was slow going at first, but the last 1/2 mile or so I started pushing alot harder. My cardio is getting better each run, my legs are still sore and I'm moving slow from carrying the extra 20 plus pounds I'm carrying around.<br><br>
Gonna be hot day today - glad my run is done!<br><br>
Happy running all....
 

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Those runs will keep getting easier!<br><br>
Rest day for me, although I feel like running (no worries, I won't). Still have 36 miles to go this week ....
 

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I got 3.4 miles in this morning. My longest run ever and my legs felt they weighed a million pounds towards the end, but I did it.
 

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Morning everyone!<br><br><b>Jill</b> - Congrats on your longest run ever. Great job!<br><br><b>Sparky</b> - Have I told you lately you're doing awesome on your training program? In case I haven't, you're doing great! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br><b>satfix</b> - Hope the humidity doesn't get you too bad.<br><br>
As for me:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 08/02/2007 <b>Time:</b> 07:15<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 6.0 miles<br><b>Total time:</b> 00:58:04.0 <b>Average Per Mile:</b> 00:08:49.8<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 166<br><b>Average HR:</b> 137<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 153.35<br><b>Weather:</b> Sunny and humid.<br><b>Temperature:</b> 68 <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>Temperature:</b> 77 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 63 <b>Time:</b> Start<br><b>Dew Point:</b> 65 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 4 <b>Direction:</b> SW<br><br>
Plan this morning was to run 6 miles with 6x100m strides. I decided to do the run this morning to try to beat some of the heat and humidity that is coming today.<br><br>
I ran okay but the legs were a bit tired.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:04.0 1.0 00:09:04.0 133 134 00:09:04.0<br>
Mile 2 00:08:43.2 1.0 00:08:43.2 131 135 00:17:47.2<br>
Mile 3 00:08:47.0 1.0 00:08:47.0 137 134 00:26:34.2<br>
Mile 4 00:08:49.8 1.0 00:08:49.8 141 141 00:35:24.0<br>
Mile 5 00:08:47.9 1.0 00:08:47.9 143 144 00:44:11.9<br><b>Mile 6 00:08:46.9 1.0 00:08:46.9 0 0 00:52:58.8</b><br>
Part 1 00:01:07.2 0.125 00:08:57.6 145 145<br><span style="color:#FF0000;">Stride 1 00:00:24.7 0.062 00:06:35.2 158 147</span><br><span style="color:#0000FF;">Recov 1 00:00:42.2 0.062 00:11:15.2 143 155</span><br><span style="color:#FF0000;">Stride 2 00:00:22.1 0.062 00:05:53.6 157 145</span><br><span style="color:#0000FF;">Recov 2 00:00:43.8 0.062 00:11:40.8 147 157</span><br><span style="color:#FF0000;">Stride 3 00:00:22.1 0.062 00:05:53.6 158 148</span><br><span style="color:#0000FF;">Recov 3 00:00:44.2 0.062 00:11:47.2 149 158</span><br><span style="color:#FF0000;">Stride 4 00:00:21.5 0.062 00:05:44.0 160 150</span><br><span style="color:#0000FF;">Recov 4 00:00:44.4 0.062 00:11:50.4 151 161</span><br><span style="color:#FF0000;">Stride 5 00:00:21.0 0.062 00:05:36.0 161 152</span><br><span style="color:#0000FF;">Recov 5 00:00:42.2 0.062 00:11:15.2 156 163</span><br><span style="color:#FF0000;">Stride 6 00:00:21.9 0.062 00:05:50.4 162 157</span><br><span style="color:#0000FF;">Recov 6 00:00:40.2 0.062 00:10:43.2 157 163</span><br>
Rest of 6 00:01:09.4 0.125 00:09:15.2 148 152<br>
Recov-1 00:03:04.9 0.0 00:00:00.0 99 120 00:56:03.7<br>
Recov-2 00:02:00.3 0.0 00:00:00.0 87 103 00:58:04.0
 

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weights:<br>
Upper Body/Pyramid format
 

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fox,<br>
My sister [in madison] said her run at 5am today felt like she was trying to breathe inside of a plastic bag. OY!
 

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S-T-R-E-T-C-H / Abs / Intervals 6 X 800m with 800m easy:<br>
3:39 / 3:34 / 3:46 / 3:46 / 3:29 / 3:33 = 3:37.8 avg for 800m.<br>
8 miles total, 1 mile warm-up ~ 1 mile cool down.<br>
Hot one today, it was 82* when I started and 89* when I got done. I finished at 10 am <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/surprised.gif" style="border:0px solid;" title="Surprised"><br><br><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"><a href="http://www.onemoremile.net" target="_blank">ne More Mile</a><br><a href="http://interwovendesign.com/kick/userdisplay.php3?username=mrbill" target="_blank">mrbill</a>
 

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Hey Fox-Runr - Nice to see you around <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
6 easy and warm at lunch - niec breeze though.
 

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<br>
I am a computer geek. So I designed my own database to store the data. Then I wrote a computer program in Java to allow me to enter and edit the data and produce the reports.<br><br>
No, it is not available for anyone else to use. It is far from ready for primetime.
 

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20 mile ride around Gilbert with someone from my cycling group. I enjoy riding with other people. It makes things go so much faster.<br><br>
Yesterday I did a 1000 yd swim at the pool freestyle, no breaks. I've been in the water for three weeks now and it's getting better.
 

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1 hour on the treadmill, nice and slow, with some max incline power hiking intervals.<br><br>
I couldn't face 90+ outside!
 

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well deserved day off. hopefully, my quads will feel better tomorrow. they have been really tight right above my knees.
 

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No time until now to post last nights run<br><br>
To make sure I was good and tired before VRAA started - I did 20 miles last night with 5 of the last 7 miles at LAT pace. Nice workout, but I never sleep well when I run in the later PM<br><br>
Good running to all -
 
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