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4 miles.
 

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After avoiding the track all summer - I finally went - Today was a T-paced day and it was nice out 53F low humidity almost no breeze.<br><br>
I remember why I hate the track - Corners - 1st 2 1600s I was trying to relax in corners and run the straights, then I decided to relax the whole way - It made it much easier. A couple more days at the track and I will get it re-figured out.<br><br>
14 miles total with 4x1600 with 800 recoveries<br>
6:00<br>
5:56<br>
5:55<br>
5:51<br><br>
I do find that I am faster if I do my speed work later in the day, but mornings - rolling out of bed and running - not as fast.<br><br>
Good running to all-
 

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I wish I could run that "slow" Flounder. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
Rest day today. YEAH!
 

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7 miles this evening with 3 at Tempo pace (8:00). Still felt harder than "comfortably hard" <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> but I stuck it out. It feels like my coach is giving me too much too soon with Tempo work, whereas before I've progressed up from 1.5 and 2 mile tempo intervals to 5 miles, but I'm sure she knows what she's doing. That's the area of fitness I lost the most being injured so maybe it's going to take a bit more grit than my last training cycles. I dunno.
 

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Today I had my first completely pain free run in weeks! Yay!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/icon_cheers.gif" style="border:0px solid;" title="cheers"> I met up with a couple gals from the running club and we went just under 5 miles. Pace felt good. Everything felt great.
 

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Yay aphigirl! That's great! Will report back later details of workout...gotta shower up and head to the volleyball game.
 

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Hi all<br><br><b>aphigirl01</b> - <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/hello2.gif" style="border:0px solid;" title="hello1"> Congrats on being pain free.<br><br>
Everyone - Great runs folks! Keep up the awesome work!<br><br>
As for me:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/30/2007 <b>Time:</b> 17:57<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 6.0 miles<br><b>Total time:</b> 00:56:44.1 <b>Average Per Mile:</b> 00:08:34.8<br><b>Time at Speed:</b> 00:05:33.1 <b>Speed Miles:</b> 0.75 <b>Avg:</b> 00:07:24.1<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 170<br><b>Average HR:</b> 142<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 47.0<br><br>
Plan tonight was 6 miles with 6x100m strides with 100m recoveries between each stride.<br><br>
The rest of the 6 miles were supposed to be recovery pace. I was a bit faster than I wanted to be.<br><br>
It was warm and humid.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:38.9 1.0 00:08:38.9 143 137 00:08:38.9<br>
Mile 2 00:08:37.7 1.0 00:08:37.7 141 143 00:17:16.6<br>
Mile 3 00:08:45.6 1.0 00:08:45.6 142 141 00:26:02.2<br>
Mile 4 00:08:50.1 1.0 00:08:50.1 146 146 00:34:52.3<br>
Strides 00:05:33.1 0.75 00:07:24.1 0 0 00:40:25.4<br>
Burst-1 00:00:21.0 0.062 00:05:36.0 149 123<br>
Recov-1 00:00:34.4 0.062 00:09:10.4 155 154<br>
Burst-2 00:00:21.5 0.062 00:05:44.0 163 157<br>
Recov-2 00:00:34.3 0.062 00:09:08.8 158 164<br>
Burst-3 00:00:22.0 0.062 00:05:52.0 164 159<br>
Recov-3 00:00:34.3 0.062 00:09:08.8 159 165<br>
Burst-4 00:00:20.9 0.062 00:05:34.4 165 160<br>
Recov-4 00:00:33.1 0.062 00:08:49.6 163 166<br>
Burst-5 00:00:21.4 0.062 00:05:42.4 168 163<br>
Recov-5 00:00:34.4 0.062 00:09:10.4 164 169<br>
Burst-6 00:00:21.7 0.062 00:05:47.2 167 164<br>
Recov-6 00:00:34.1 0.062 00:09:05.6 163 167<br>
Mile 5 00:02:13.6 0.25 00:08:54.4 147 155 00:42:39.0<br>
Mile 6 00:08:50.0 1.0 00:08:50.0 145 149 00:51:29.0<br>
Recov-1 00:03:02.0 0.0 00:00:00.0 100 118 00:54:31.0<br>
Recov-2 00:02:13.1 0.0 00:00:00.0 104 98 00:56:44.1
 

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aphigirl01, that's great! May you have many more like that now.
 

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Hard practiced for me as I hit none of my paces but Coach said I did well.<br><br>
1.5 warmup, 2x400 in 1:10, 1:22. Supposed to be 1:15. I think the first one just set me up for disaster...it felt so easy too. 3x800 in 2:43, 2:40, 2:40 but should've been 2:35. Then 2 more 400s in 1:15...finally! Then last one hard at 1:08.<br><br>
Coach knows I want to hit 16:5X this year so I think he's putting me on a bit more ambitious schedule but I think he may be a bit too confident in my abilities...we'll see once we have a race with decent conditions and when I'm actually feeling rested.<br><br>
Then half mile cool-down and stretching.
 

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Trust the coach! - There is a 16<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/mad.gif" style="border:0px solid;" title="Mad">x in you. But you will have to do a lot of work to get there - Peaking at the right time is the key <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Alex- Flounder is right. You'll be there when it counts<br><br>
Flounder- excellent workout! where I think you "should" be right now <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/hello2.gif" style="border:0px solid;" title="hello1"><br>
Maybe 2400s next week? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br><br>
I rode 41 miles at 151 watts. Beautiful day for a ride, except too many farmers cutting grass, I had a coughing fit.
 
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