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<p>6 miles on the canal path... legs slowly coming around...</p>
<p> </p>
<p>Frustrating thing is that I have not really lost that much aerobic fitness -- my legs are just toast and can't keep up...</p>
 

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<p>Loopy, I guess that mountain was tough on your legs, I'm sure if you keep at it they'll come around.</p>
<p> </p>
<p>10 easy for me this morning, but it was a struggle toward the end, felt really depleted.   I had done a second run yesterday jogging to a local evening track workout where they were doing 6x800.  Having done track Tuesday morning, I just ran easy with them for the first 3 and then picked it up to between MP and 10k pace for the last 3.  Gotta get some good rest today and tomorrow, I signed up for  a 5k Saturday morning.</p>
<p> </p>
<p>Happy running all!</p>
 

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<p>Loopy - Those legs will come around soon enough.</p>
<p> </p>
<p>zrun - Sweet 10 miler!</p>
<p> </p>
<p>Me - 23 mile group ride.  I gotta slow down a little bit.  No rest since my race last Sunday.  I will get two rest days on Sunday and Monday; hopefully.</p>
<p> </p>
<p>Happy training all.</p>
 

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<p><strong>Loopy</strong> - Nice going.  I've had that very problem after my early season injury.  My legs were dead all the time.  They are slowly getting with the program.</p>
<p><strong>zrun</strong> - you certainly put in the miles... what 5k are you doing?</p>
<p><strong>Dave</strong> - nice ride!  I'm not sure you know how to slow down...</p>
<p> </p>
<p>I'm at the car dealership (scheduled maintenance) so no run this morning.  Probably a good thing after the double yesterday.  At the track I my calves were really tight but some good stretching helped.   I averaged 1:26 for 12 * 400.  Details in yesterday's thread.  I feel OK so I hope to get out for 5 recovery miles at lunch.  Have to see how that pans out.</p>
 

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<p>Loopy- I'm sure your slow is faster than my mega fast</p>
<p> </p>
<p>zrun-  whats your goal for the race?</p>
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<p>Dave-  Nice going w/ the ride.  You have been putting in a lot of hours</p>
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<p>RA- nice job on the 1/4s, thats pretty fast for an old guy <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
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<p>I don't know what i'm gona do today.  I blanked today on the schedule hoping to make it to a group run tonight, but I can't get anyone to go with me.  I want to do some light speed work today, may just go out for 4 and do 2 of them @ 5K pace.  I'm off work till Sunday night.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>RunAsics</strong> <a href="/forum/thread/69296/thursday-august-5#post_1930224"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><p><strong>Dave</strong> - nice ride!  I'm not sure you know how to slow down...</p>
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<p> yeah I don't know how to slow down neither.  Which is part of my problem.<br><br>
 </p>
 

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<p>Morning...</p>
<p> </p>
<p>Loopy - Amazing that you have kept so much fitness.   Wish I could say the same.</p>
<p>Kevin and zrun - Rest up</p>
<p>Dave - Slow up? We'll see.  You looked pretty lean and mean in some photos you posted recently. </p>
<p>RA - Hope you get that lunch run you've promised yourself.</p>
<p>BBS - Man, you actually get time off?  Have a good workout whatever you do.</p>
<p> </p>
<p> </p>
<p>I'm going to get out and run some distance that then walk some distance for 30 min.  Was really tired last night, had a crap night in the heat but feel fairly good this morn.  Decision either r9w1 or r12w2 which is the next step.  Film at eleven.</p>
 

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<p>Happy Thursday guys,</p>
<p> </p>
<p>I'm at home today - telecommuting - because apparently a couple of mice decided to let themselves in recently. So I'm at home waiting for the Orkin Man.  Hot one outside today...humid and heading for the mid-90s. It looks like we have one more day of this tomorrow and then things are supposed to cool off a little on Saturday. That would be good, considering I'm looking at 16 that day.</p>
<p> </p>
<p>I've got my first tempo run in what seems like forever planned for today. Since I was too lazy//sleep deprived/dreading the humid conditions (take your pick) to do it early this morning, I will have to do it later, most likely on the TM. It's a relatively modest workout, 2 x 12 minutes at TRP/HMP, i.e., 6:40-ish.</p>
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<p>Loopy - not surprised about your aerobic fitness</p>
<p> </p>
<p>kevin/zrun - enjoy the rest days, you've certainly earned them</p>
<p> </p>
<p>Dave - I was going to say the same thing as RA about you slowing down but he beat me to it <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>
<p> </p>
<p>RA - very nice on those 400s. I find when I work out with the club I always go faster than expected.</p>
<p> </p>
<p>BBS - have fun airing it out</p>
<p> </p>
<p>Dan - good luck with either workout. I'm sure you'll knock it out of the park.</p>
<p> </p>
 

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<p>loopy--hang in there.  It'll come back.</p>
<p>zrun--nicely done.  Any goals for the 5k?</p>
<p>David--no, I don't think you know how to slow down!</p>
<p>Asics--good luck with the 5 at lunch.</p>
<p>BBS--just get out there and run for the heck of it!</p>
<p>fuller--enjoy the rest!</p>
<p>Dan--enjoy it, whatever it is.</p>
<p> </p>
<p>Early morning run for me.  Son1 joined me for the first bit, then he canned it.  I managed about 8.75, most of which felt pretty good.  Legs pretty stiff to start, then loosened up nicely.  Very happy with this run.  Son1 and I had planned on doing a 5k on Saturday, but not sure that either of us will be recovered enough to do it.</p>
 

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<p>Good morning! </p>
<p> </p>
<p>Hello, <strong>loopy</strong>!  So good to have you back, friend.</p>
<p> </p>
<p><strong>zrun</strong> -- Smart to rest up.  Good luck on that 5K. </p>
<p> </p>
<p><strong>Dave</strong> -- Who's that handsome fella' who took over your avatar?  Should report that.  Nice job on the ride. </p>
<p> </p>
<p><strong>RA</strong> -- Nice controlled 400s.  Great job, and have a good rest day. </p>
<p> </p>
<p><strong>BBS</strong> -- Enjoy the time off.  </p>
<p> </p>
<p><strong>Dan</strong> -- Sorry about your night, but sure good to see you back at it.</p>
<p> </p>
<p><strong>Me</strong> -- Day three of vacation, which, in my mind, actually starts today.  Tuesday was travel day.  Yesterday was eight hours in the pit of hell also known as Legoland, San Diego County's most overrated tourist trap.  Crowded, hot and expensive.  Today:  Beach, pool, run 15 miles.  <em><strong>Real</strong></em> vacation.</p>
 

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<p>Chances- You are in San Diego? For Vaca?</p>
<p> </p>
<p>Dan- burn them streets down!</p>
<p> </p>
<p>Kevin- enjoy the rest</p>
<p> </p>
<p>Hawk- good luck with the tempo run.  Hope the mice check out soon</p>
<p> </p>
<p>Mom- glad the run went well for you today</p>
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<p>I ended up doing 4, 2 @ 5K pace*.. well, sposed to have been, both were 6:55. I could have pushed it a little more.  I'm just no getting the results I was getting this time last year and I don't know what the deal is.</p>
 

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<p>BBS - Sorry you're not getting what you want from your workouts.  You'll get back there.</p>
<p>Rob - Have fun.  How about pool, run, pool, cocktail?</p>
<p>4boys - Good to hear you had a good run. </p>
<p>Hawk - Have a good workout.  Hope those mice get, well, you know...exterminated</p>
<p> </p>
<p> </p>
<p>Well, I didn't knock it out of the park but it was at least an in the park homer.  Did the 13 & 2.  Feels good to be running longer segments.  Really looking forward to just running.  Off to the doc for a blood draw. </p>
 

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<p>5 recovery miles over lunch.  Sunny, windy, 80F, humidity seems to have finally dropped.  I was rather proud of myself for coming in at exactly 5 miles.  It's the small things in life...</p>
<p> </p>
<p><strong>Chances</strong> - a beer by the pool after a long run sounds much better than the pit of hell.</p>
<p><strong>Dan</strong> - nice job on the 13/2.  Hope the blood works. (pun intended)</p>
<p><strong>BBS</strong> - I know what it is!  You are living in an easy bake oven.</p>
<p><strong>Hawk</strong> - kick out the jams on that temp run.  Remember, you have to beat my 5 miles @ 9mph if doing it on the TM.  Not that we're competing or anything ;)</p>
<p><strong>4boysmom</strong> - Good job dropping son #1.</p>
<p><strong>kfuller</strong> - rest up</p>
 

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<p>BBS- RA is right.  This weather may as well be sci-fi energy zapping ray.  I feel out of breath just walking from my car to my office about 5 blocks away. </p>
<p> </p>
<p>I'm going to suck it up and go run at the Y.  I think I'll try the indoor track this time, because the treadmill is driving me INSANE.  I'm supposed to do 18 miles tomorrow, and there ain't no way I can do it 100 degree heat.  So I'll be 'milling it tomorrow.  ugh.</p>
 

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<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>RunAsics</strong> <a href="/forum/thread/69296/thursday-august-5#post_1930224"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p><strong>Loopy</strong> - Nice going.  I've had that very problem after my early season injury.  My legs were dead all the time.  They are slowly getting with the program.</p>
<p><strong>zrun</strong> - you certainly put in the miles... what 5k are you doing?</p>
<p><strong>Dave</strong> - nice ride!  I'm not sure you know how to slow down...</p>
<p> </p>
<p>I'm at the car dealership (scheduled maintenance) so no run this morning.  Probably a good thing after the double yesterday.  At the track I my calves were really tight but some good stretching helped.   I averaged 1:26 for 12 * 400.  Details in yesterday's thread.  I feel OK so I hope to get out for 5 recovery miles at lunch.  Have to see how that pans out.</p>
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<p><br>
Nice 400s RA, it was steamy out there!   I'm running North Aurora Days 5k, never ran it before it is probably pretty small.   5k's are not my strong suit and I would be ok with anything under 7min/mile pace, though it would be nice to be sub-21.   I decided to take tomorrow off completely, breaking a 60 day streak.   I've got core/strength in the morning and than we're going to Six Flags for the day, it'll be enough to recover from that!</p>
<p> </p>
<p><strong>Dave -</strong> you are one fast cyclist.  I hear you on slowing it down, though.</p>
<p><strong>BBS -</strong> I hear you too on not getting the results, sometime seems like the payback/effort ratio is just out of whack</p>
<p><strong>Chances</strong> - If you ever go back to Legoland, time it to coincide with the Carlsbad Half Marathon, it's an awesome race!</p>
<p><strong>Dan</strong> - alrigth with the longer run, keep it up!</p>
<p><strong>Hawk & Jebba</strong> - I'm sending cooling vibes, good luck with the inside stuff</p>
<p><strong>4boysmom</strong> - Nice miles, hope you recover well</p>
<p> </p>
<p>Good evening, all</p>
<p> </p>
 

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<p>Indoor tempo run done on the home treadmill. Not quite to RA's lofty standard but not bad. I'll try my best to measure up in future runs. Not that we're in competition or anything. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>
<p> </p>
<p>10:00 warmup</p>
<p>2 x 12:00 at 6:40/mile pace (9.0 mph)</p>
<p>5:00 rest jog after each set</p>
<p>5 x 1:00 at 9.6, 9.7, 9.8, 9.9 10.0 mph, for last 20 seconds bumped incline up to 2% (normally do 1%)</p>
<p>1:00 rest jogs after each set</p>
<p>Cooldown jog until 1-hour mark</p>
<p> </p>
<p>7.65 miles in exactly 60:00 (7:51/mile aggregate). After so much short, fast interval work the last couple of months, the tempo pace actually felt pretty good. Maybe this McMillan reverse pyramid training approach will really work after all.</p>
 
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