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Good morning, 30s! Hey, we're getting closer to the weekend!<br><br>
My run yesterday was a slow, hilly one. Check out the hill between Mile 7.0 and 7.5 on <a href="http://trail.motionbased.com/trail/chart/get.do?xy.width=1000&xy.height=400&svgFormat=false&episodePk.pkValue=5103834&xy.domain=totalDistance&xy.ranges=elevation&xy.autoFit=true&xy.legendVisible=false" target="_blank">this hill profile</a>. This is the type of hill that got me prepared for the Mercedes.<br><br>
My overall pace was 9:28, which is slow, but that's okay. I think I've been going too fast too often lately, so it's probably good to throw in some slow miles every now and then. And since I want to make a push for 200 miles this month -- which would be a new record for me -- I want to make sure they're not all fast miles. I think I'm off to a good start so far, with 41.8 miles thru the first 5 days of the month.<br><br>
Thursdays are usually a day off for me. But since I'm doing a race on Sunday (the Newark Distance Classic 20k), and Sundays are also normally a day off, that kinda throws me off my schedule. I think I may do a couple easy miles today, then take tomorrow off, then some more easy miles on Saturday. I don't know. If I want 200, I gotta get them all in sooner or later...<br>
Well, good runs to all...
 

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Hey all:<br><br>
Easy 5 last night. Tonight, track work. 15x 1/5 mile (i.e. the roughly oval shaped dirt thing at the HS). Pace work, so it's not too hard.<br><br>
Then fix my fridge.<br><br>
Good runs today everybody.
 

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There's something wrong when the gym people have to unlock the door to let you in. <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> Got there at 4:45am to get some miles done on the TM and some light lower body weights/workout done.<br><br>
Good runs/workouts to everyone today.
 

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My gym is 24 hours, but due to the location, someone has to unlock the door for you at certain times.<br><br>
I will be running with my friend at the running store tonight. An easy 3 or so.
 

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Slept in this morning, so I'll try to get either 2.5 or 4 tonight. (And I'm having serious deja vu for some reason). At any rate, t-1 day until D-Day (Dissertation day). I'm freaking out, but I think the run tonight will help. I might try to save my 4 miler for tomorrow's start to VRAA, but if life is crazy tomorrow, I don't want to have missed out on such a long run (for me).<br><br>
Have a good day, everyone!
 

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My schedule calls for 3 milees. I might go a little longer and work in the fartleks I was supposed to do yesterday. I'm annoyed that I left my watch at home, though.
 

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Figure on running after work, sounds like the weather will be nice, woot.<br><br>
Kinda strange <b>Kris</b> that you left your watch behind, I was nearly frantically trying to find mine this morning. Finally I found it, must have put it there when I was super tired before bed last night. I slept hard overnight. But I still woke up at a quarter after 4 today. I bet gym people would be annoyed by me knocking on the doors if I belonged to one, <b>Solar</b>.
 

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Morning Gang -<br><br>
Got my early morning workout in too, <b>Solar</b>. Not 445, but early still. Speed workout that was hard for me, but I did it. 1 mile w/u, then 4 x (6 min. at T, 30 sec at E), 1 mile cool down.<br><br>
Looking ahead to this weekend's work outs, I'm wondering if the creator of this plan was serious and I'm really supposed to do this, or if there's a couple typos in there???: 1 mile @ 9:40/mile + 2x (10 minutes @ 7:45/mile w/ 2 minutes @ 9:40/mile between sets) + 5 miles @ 9:40/mile + 12 minutes @ 7:45/mile + 1 mile @ 9:40/mile<br><br>
Good runs to all!<br><br><b>Ptom</b> - your workout tonight sounds fun! (though I'm sure its at a pace that wouldn't be fun for me!)
 

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Mornin' all!!<br><br>
Weird dream last night and I don't normally remember my dreams. I was in the gym lifting and wanted to do some heavy bench presses. So I put a plate on the bar and have to go to another rack to get more weight. When I come back, someone's taken my bench. I just tell them that's cool because I saw another one open. So I try to find that one and can't. So I go back to the original bench and it's empty again. So the whole scene plays all over again. Finally, I get frustrated and go to the other side of the gym. It's real crowded with lifters at first and apparently no open benches. I go back to the other side for a second but decide to try the crowded side again. This time it's crowded, but because Rodney Dangerfield is on stage doing standup? <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"> Then I run into some old friend from high school whom I've not seen or thought of in probably 15 years.<br><br>
Anyway, not sure what's on tap today. I had planned on 5 miles, but I may take the day off and do them tomorrow since the VRAA starts. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Normally, Friday is an rest day before my long run on Saturday. But I reckon I'll see what happens if I run a few easy miles tomorrow before running long the next day. Probably will hit the gym tomorrow, too. I dragged my tired ass in there last night and got in a decent workout.<br><br>
Then again, the weather's supposed to be pretty decent today, getting up to 40*F and then there's a winter storm warning tomorrow through Saturday. So today would be the best day to run.
 

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morning<br><br>
Got in 6 recovery after work and then had my training session. I am not too sore but she worked me out good<br><br>
Stability ball chest press 2 sets of 15<br>
Leg Press - 2 sets of 15 (she pulled down the last 3 of each set - ouch)<br>
Alt Bicep Curls - 2 sets of 10<br>
Single Leg curls - 2 sets of 10<br>
Air Disc Low Cable Rows -2 sets of 14 (almost fell over)<br>
Step Up to Knee ups with medicine ball - 2 sets of 20<br>
Bosu Row to Tricep kickback - 2 sets of 15<br>
Stability ball wall squats with medicine ball - 2 sets of 20<br>
Stability ball crunches - 2 sets of 15<br>
Bench V ups with weights - 2 sets of 15<br><br>
with running 6 days week and swimming 2x, we agreed that 2x a week for this would be good. I also have a core class and a yoga class in there. I hope this works because this is hard. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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<b>RFTL</b> - That workout sounds like one mad Jack Daniel's concoction! Seriously, I'd have to write that on my hand. 10 minutes in and I'd totally forget. Have fun with it!<br><br>
Tonight I'm doing sets of 3 and trying to cut down each set 66-64-62-60-58. I'm hoping that come race day this sort of thing will help me tell the difference between 5 or 10 sec / mile. One cool thing about running on a 1/5 mile track is that you feel like you're freakin booking!
 

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Sounds like you need to get a key. Just ask where the light switch and thermostat is.<br>
You're a good man! It's been a while since I have donated. I have to time it right w/long runs, etc. and since I'm only working 1 day/week I miss the work sponsored events.<br>
Those sound fun.<br>
Nice workout RFTL. Is your plan created by a KR?<br><br>
No <i>runs</i> for me today - my legs are somewhat fatigued from the past 2 days. I'm trying to sneak in (greasing) some push ups and hammy curls in between dirty diapers, feeds and lost binkies.<br><br>
Later<br>
I mean...Cheers
 

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I've done these before but I'm always afraid of the ball blowing up or something. It's always all egg-shaped when I'm done. I'm putting a combined weight of about 360 pounds or so on thing. Not sure if they're supposed to support that.
 

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Saw a good <a href="http://fitlist.msnbc.msn.com/archive/2008/03/04/729513.aspx" target="_blank">stretching article</a> this morning. It is has an active stretching bias, which I have become a huge fan of ever since it totally helped clear up my fall injuries - I now do about 10-15 min of this before going out - various stretches from <a href="http://runningtimes.com/rt/articles/?id=3512&c=6" target="_blank">here</a>.
 

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Still haven't been able to sleep through the night without coughing enough to send B to the guest bedroom, but am actually starting to feel like myself again. Am going to skip swimming today but am seriously thinking about an easy, easy 3 miles tomorrow. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Have great days folks!
 
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