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Today is a rest/cross train day for me, so no running. I slept in a little and then walked over to the pool to swim laps for a little while. It was a perfect morning, and the water was just a little bit warmer than the air.
 

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Wow-slow day here. 7.25 on the treadmill due to severe fog. Yesterday it was thunderstorms-today the fog<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Also managed some abs/core work since I didn't have to drive to where I was planning on running-so that's a good thing!
 

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Nice work peoples!<br><br>
I'll head out for my run tonight when it cools off a bit more...lawn mowing in store this afternoon...hooray...<img alt="sad10.gif" src="http://files.kickrunners.com/smilies/sad10.gif">
 

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Discussion Starter · #7 ·
Winds have changed direction from this morning - bringing in some nice dry, cool air - 77F, breezy and low humidity at lunch 5 easy miles<br><br>
Good running to all -
 

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70 mins stepper this AM. Abs, arms, girlie pushups <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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In my never ending quest to keep up with Flounder, I too have run twice today. Though, knowing Flounder he'll probably run again tonight! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Just kidding Flounder...<br><br>
Anyway, today was another day of two-a-days. The reports are below:<br><br><span style="font-size:xx-large;">Run #1 of the day</span><br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/19/2007 <b>Time:</b> 04:04<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 6.0 miles<br><b>Total time:</b> 01:01:07.2 <b>Average Per Mile:</b> 00:09:20.4<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 156<br><b>Average HR:</b> 129<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 343.94<br><b>Weather:</b> Foggy and humid.<br><b>Temperature:</b> 68 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 67 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 67 <b>Time:</b> Start<br><b>Dew Point:</b> 66 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 3 <b>Direction:</b> S<br><br><a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">HOME 5 MILE LOOP</a> WITH ONE MILE ADD ON.<br><br>
Plan this morning was 6 miles of recovery with 6x100m strides. I did this by first running my 5 mile loop, then doing the strides during the add-on.<br><br>
The strides were very inconsistent. Since I was on the road I was trying to do them more by time, but they were not consistent. I was having a real problem seeing my HRM to time 20 seconds, even with my head lamp.<br><br>
I jogged about 30 seconds between strides, but even that was not consistent.<br><br>
Because of the inconsistency, I have not provided the breakdown data for them. But you can see that mile 6 was considerably faster, so you know they there in there!!! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Legs were a bit dead this morning.<br><br><b>Run Segments<br>
Name Time Dist AvgMile HR AvgHR Total Time</b><br>
Mile 1+2 00:19:36.5 2.0 00:09:48.2 127 129 00:19:36.5<br>
Mile 3 00:09:08.6 1.0 00:09:08.6 125 129 00:28:45.1<br>
Mile 4 00:09:35.8 1.0 00:09:35.8 121 130 00:38:20.9<br>
Mile 5 00:09:13.6 1.0 00:09:13.6 131 131 00:47:34.5<br>
Mile 6 00:08:27.6 1.0 00:08:27.6 0 0 00:56:02.1<br>
Recov-1 00:03:03.4 0.0 00:00:00.0 85 101 00:59:05.5<br>
Recov-2 00:02:01.7 0.0 00:00:00.0 85 91 01:01:07.2<br><br><span style="font-size:xx-large;">Run #2 of the day</span><br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/19/2007 <b>Time:</b> 15:23<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 4.0 miles<br><b>Total time:</b> 00:43:09.0 <b>Average Per Mile:</b> 00:09:32.2<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 161<br><b>Average HR:</b> 143<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 8.0<br><b>Weather:</b> Light rain.<br><b>Temperature:</b> 71 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 68 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 67 <b>Time:</b> Start<br><b>Dew Point:</b> 66 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 10 <b>Direction:</b> NW<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan tonight was 4 miles of recovery. I did the first 2 miles out on the trail, then came back.<br><br>
HRM died durng the run. I have no idea of the HR data other than the max I saw was 161. I'm also guessing at the back time.<br><br><b>Run Segments<br>
Name Time Dist AvgMile HR AvgHR Total Time</b><br>
2m out 00:19:09.0 2.0 00:09:34.5 161 143 00:19:09.0<br>
2m back 00:19:00.0 2.0 00:09:30.0 0 0 00:38:09.0<br>
Recov-1 00:05:00.0 0.0 00:00:00.0 0 0 00:43:09.0
 

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6 miles on the treadmill as it was nearly 100 degrees air temperature, w/o the heat index today. Good strong run overall, about 8:40 pace average. I'm sure outside would have been 1 min/mile slower, at least. Bring on the cooler temperatures and faster running please!<br><br>
Then I taught pilates.<br><br>
Tonight the swimming class met up at the pool, and the second we got in the water the clouds opened up and thunder & lightning started, so we had to get out. Bummer.
 

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I definitely wanted to get outside today, but not anytime around noon or in the afternoon. Went out around 8:30 tonight and was amazing to be cold in the beginning of my run. Felt so nice...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 8.1 at 7:47 pace starting off super-duper easy at like 8:30 pace. But we know who the cool people are, and I wanna be "like Mike" and I was feeling great at the turnaround. Steadily increasing the pace. Down to a tad over 7 pace on the 7th mile and it was balls-to-the-walls effort the last mile. My secret crazy goal was sub-5, all Once a Runner like, in the middle of a training run have a mile PR, but I came out with a 5:15. I feel like I could've gone harder too....oh well, gotta ssave some for the race on Saturday. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Mile cooldown to Coach's and hopped in the chilly pool for a psuedo-icebath and then was cold so the hot tub after that. Fun fun...
 

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Flounder - My friend ran the Stevens Point race and did well. Thanks for the lead.<br><br>
Last night - 75F and rain squall at 6:30p<br><br>
6 miles on trails last night. We started at the golf course and all the golfers scurried off the course as the dark storm clouds rolled in. We had the place all to ourselves. Not more than 2 minutes onto the trail, we endure about 15 minutes in hard rain, questioning sanity all the way. I was amazed my running partner toughed it out. After that, it cleared up. I like running in the rain, just not a downpour.<br><br>
Good running to all.
 

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Discussion Starter · #16 ·
Roots - Happy to help - Lucky for Him July is races - o - plenty around here.<br><br>
I still look forward to seeing you someday - somewhere - likely at a ultra or 12/24 hour event <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 
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