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Discussion Starter · #1 ·
6:30 meeting @ work - got her at 6:00 to prepare.<br><br>
8 recovery miles this am a hair under 8:00 pace<br><br>
- Good running to all -
 

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7.5 miles easy run this morning. And if you think I'm posting my easy pace after Flounder's-think again. Flounder's recovery pace sounds like speed work to me<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Ran for the first time since Saturday. I have been going to ART for a few days and he suggested I giving running a whirl today. It was fine. Still some pain in my Achilles, but it was tolerable. I just ran on the track and took it easy. I stretched at the track before running back over to the gym, and after stretching my half mile run back to the gym felt better than anything I did all morning. I did just over 3.25 miles this morning.
 

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A slow 5.1 mile recovery run. It took a while to get the legs moving, but alas they did albeit a little slow. Tuesday night's track workout took a bit a more out of them than anticipated. Good things it's a recovery week. Averaged about 8:30s.
 

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Had an amazing workout today. Flounder inspired me yesterday so I figured I haven't done any tempo for a while, none last week, and I took it easy yesterday so I felt ready. Original plan was mile, 3/4, 1/2, 1/4, rest, 1/4, 1/2, 3/4, mile. Then once I got there I realized it was getting muggier so I wanted to be out of there sooner so I opted for the same distance but longer segments with 5xmile at tempo with 3 minute rests. It went better than I could have ever hoped for. Tempo for me is pretty much the same as Flounder's as well...~5:50 - 6:00. My goal was to do as close to 6 as possible but it turned out so much better.<br><br>
1: 1:34, 1:31, 1:28, 1:25 (5:58 )<br>
2: 1:33, 1:30, 1:26, 1:28 (5:57)<br>
3: 1:33, 1:29, 1:28, 1:25 (5:55)<br>
4: 1:29, 1:28, 1:26, 1:25 (5:48 )<br>
5: 1:28, 1:26, 1:26, 1:24 (5:44)<br><br>
Restrained myself quite a bit on that last one, as much as it doesn't look like that. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> Started it all off with a mile warmup and ran ~300m each 3 minute rest. Followed by about 3.25 cooldown. Felt amazing, despite how muggy it was, and sadly with the rain this morning, the sprinkler was not on. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br><br>
Stay cool peeps! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool">
 

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Hi all,<br><br><b>Alex</b> - I told you last night you were going to have a great run today! Nice job!<br><br><b>Everyone</b> - Great job today!<br><br>
As for me:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 08/09/2007 <b>Time:</b> 12:24<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 14.0 miles<br><b>Total time:</b> 02:33:07.3 <b>Average Per Mile:</b> 00:10:56.2<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 171<br><b>Average HR:</b> 136<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 57.3<br><b>Weather:</b><br><b>Temperature:</b> 73 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 79 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 52 <b>Time:</b> Start<br><b>Dew Point:</b> 53 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 6 <b>Direction:</b> VAR<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan today was a 14 mile medium long run. I did it up on the trail. I ran the 5m out and then back to mile 3, the out to 5 again, then back to the start.<br><br>
For those familiar with the trail, that is the hilly part that I did the repeat on.<br><br>
I had to alter the course slightly, because the course I have been running is badly overgrown in the power lines area.<br><br>
I ran okay, just a little slower than I would have liked, but I am pretty sure that the altered course that I did makes the route slightly longer than what I am saying here.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:53:24.5 5.0 00:10:40.9 121 127 00:53:24.5<br>
2m back 00:23:57.4 2.0 00:11:58.7 130 132 01:17:21.9<br>
2m out 00:23:22.4 2.0 00:11:41.2 133 137 01:40:44.3<br>
5m back 00:52:23.0 5.0 00:10:28.6 157 150 02:33:07.3<br>
Recov-1 00:05:05.8 0.0 00:00:00.0 79 110 02:38:13.1
 

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Discussion Starter · #8 ·
Alex - What a nice work out going into CC season - gotta give you confidence !! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/occasion14.gif" style="border:0px solid;" title="occasion5"> Here's to you brother Alex.<br><br><br><br>
Although I get the feeling you were running in circles <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
I hate running in circles as much as most people hate the TM.
 

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I figured I wouldn't get anywhere near this workout on the roads...it's something I need to work on. Also the whole hating the treadmill thing is gonna have to go before this winter if I want any quality workouts.<br><br>
Good thing is is that this didn't really feel hard at all until the 3rd lap of the 4th mile. And it was still very bearable. I'm hoping we have a workout similar to this in season to see what I can do. I think with the same amount of rest of I could do around 5:50s.<br><br>
I'm gonna need to keep hammering if I want to hit my goal for the year though...I'm not doubting myself yet or at all for that matter but I know I'm gonna need to have a standout season to do it.
 

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7 miles on the treadmill tonight, starting at the slow end of easy pace range and gradually speeding up to just faster than Easy.<br><br>
My legs are feeling tired, which may not bode well for my plan to move this week's long run up to tomorrow. I want to get it in pre-massage because the day or so after a massage, my legs are usually useless!
 

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3 mile warmup on track @9/mile<br>
1 mile race: 7:09 (<i>I hate short distance!</i>)<br>
200 Meter race: 39.62 (<i>maybe real short distance is ok</i>)<br>
2 mile cooldown
 

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8.50 miles on the treadmill at LA Fitness tonight. Temps were 103 degrees today in Hotlanta. The treadmills only let you run for 60 minutes at a time. So I did 6.4 miles in 60 minutes and then 2.1 in 20.
 

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A relatively cooler 81F at 7:15pm.<br><br>
9.5 mile total<br>
3.0 warm-up<br>
4.5 at T-pace (3x 10 min cruise intervals; with 2min recoveries)<br>
2.0 cool-down<br><br>
This was the group's scheduled Tuesday workout, which was bagged for the heat. Since this was the first week of T-paced quality workouts, two of the groupies wanted to get their workout in. We headed our measured 1.5 mile road course. Its a loop, with little traffic, and just enough undulation to simulate a road marathon course.<br><br>
My T-pace is about 6:30-6:35 per mile. The first interval I paced the other two runners to their T-pace (7:00 per mile.) Then on the remaining two intervals I ran my own pace.<br><br>
1.5 mile splits: 10:28/9:49/9:52<br><br>
Not bad. Looking to progress the volume towards 40 minutes of T-pace per session.
 
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