Thursday August 9th workout reports
1 - 13 of 13 Posts
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">
Joined
·
3,685 Posts
8 miles of ginormous hills! Woot! GREAT RUN!
Joined
·
7,357 Posts
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.
Joined
·
3,154 Posts
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">
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">
Joined
·
6,919 Posts
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
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
Joined
·
3,918 Posts
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.
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.
Joined
·
3,154 Posts
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.
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.
Joined
·
4,365 Posts
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!
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!
Joined
·
1,457 Posts
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.
Joined
·
3,862 Posts
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.
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.
1 - 13 of 13 Posts
