Runners Forum - Kick Runners banner
1 - 20 of 22 Posts

·
Registered
Joined
·
8,011 Posts
Discussion Starter · #1 ·
Well, I had my first run in 4 days. My schedule called for 11 mile with a 6 mile tempo...I was commited to running at least 8 miles with no speed work...I managed 4 miles. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> I probably could have forced myself to run more, but I know I would have regretted it. I started coughing a lot toward the end of that, and frankly I just didn't have any energy. I tried. I guess 4 is better than nothing.<br><br>
I need some advice on how to ammend my schedule for the next couple days. Well, mostly Saturday. <i>Advanced Marathoning</i> says I can just resume my schedule, which I tried to do today, but I am supposed to do 20 on Saturday and I don't feel comfortable attempting that after not running most of the week. I have 5 scheduled for tomorrow. Any thoughts on what I should attempt Saturday, or should I stick to the schedule if I am feeling better?
 

·
Registered
Joined
·
5,845 Posts
Aphi-- don't beat yourself up too much. Think of it as recuperating a bit <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Could you do the dreaded *gasp* Galloway style running on Saturday for your 20? Taking the walk breaks every 5-7 minutes may help you with breathing/coughing....just an idea. Please don't kill me for saying Galloway!
 

·
Registered
Joined
·
9,809 Posts
6.5 miles in 75F 'warmth' at 530 am this morning. That dew point of 68F is a killer. I am glad tomorrow is my day of rest...I need it.
 

·
Premium Member
Joined
·
5,268 Posts
Aphi - Do you think if you waited until Sunday do run the 20 you'd feel better by then? If that leaves you missing a rest day, you could do that on a day that calls for a recovery run. From what I've read in the AM book - you should be able to pick up where you left off if you haven't missed more than 10 days, but I agree, missing a 20 would be big and I'd want to get that in too! * I forgot to add ... I have a friend who did 20 one week after not running anything for 5 days, and she was fine. As long as you have a base still, I think you'll be ok!<br><br>
11.1 miles in 1:38:12 (8:50's). Great run for me today, I was feeling really strong and running was easy - could have kept going.<br><br>
Not so great was seeing a dead cat on the side of the road. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> I called the police when I got home and they were going to notify animal control. The poor thing ... just more resolve to not ever let mine out!
 

·
Premium Member
Joined
·
16,290 Posts
9 miles, and because i am psychotic, i did some big ol hill repeats in there in the middle <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Alphi- you should be fine for your long run, think of it as a taper <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

·
Registered
Joined
·
5,845 Posts
Great runs guys! Today we split our 8 miler.....4 this am (4:00am!!!) fast<br>
mile 1- 9:20<br>
mile 2- 8:00<br>
mile 3- 7:30-ish<br>
mile 4- 7:40-ish<br><br><br>
Tonight is 4 more easy....
 

·
Registered
Joined
·
3,314 Posts
I hope these runs I have in the morning are actually doing something...I call them shake-out runs. I had one yesterday, I went for 4.4 easy, except it felt like I was crawling, but I felt good last night. So I went out again this morning, super slow pace but hopefully tonight I'll actually be able to <i>run</i>.<br><br>
4.4 at 8:39 pace.
 

·
Premium Member
Joined
·
5,268 Posts
I know it's all relative, but your "super slow" pace is an average pace for me!<br><br>
Good luck on the run tonight - maybe you're faster in the evening because you're more awake?
 

·
Registered
Joined
·
1,230 Posts
I did 10 miles this morning. It was much cooler but with much higher humidity. I felt like I was swimming at times. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Hard to describe what I did as running, but I did get up an cover this distance. I guess I'll just call it a recovery day. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Cheers,<br>
Billy
 

·
Registered
Joined
·
755 Posts
Great runs today! Mine was uneventful, not great or terrible 8.5 miles today. The good news is I had my stress test today and passed-so I'm good to go for my race (well, at least my heart is<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Alphi-Rest up and I hope you feel better soon. I never mentioned this but were you an Alpha Phi? I was and everytime I see your name it brings back memories!
 

·
Registered
Joined
·
14,434 Posts
weights:<br>
total body + core/SuperSet format
 

·
Registered
Joined
·
7,239 Posts
11 miles with 6 (actually 6.5 by accident) at tempo. Not real happy with the results. Maybe g-map pedometer is off?<br><br>
Averaged 7:43's overall and did tempo portion at only 7:04's.<br><br>
My knee is really starting to bother me. I've been icing. I'm thinking the extra biking and the fast 18 miles I ran last weekend may be the culprit. Tomorrow is a recovery day, so we'll see how I hold up before Saturday's 20.
 

·
Registered
Joined
·
8,011 Posts
Discussion Starter · #13 ·
I was an Alpha Phi. So was wyrillco & luckylily. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

·
Registered
Joined
·
8,086 Posts
My alarm did not go off this morning. I was scheduled for a 2 mile recovery run and strength training. I'll do the 2 miles after work, not sure about the strength.
 

·
Registered
Joined
·
755 Posts
Were you at U of Kansas? I was at a small school in PA that you've probably never heard of<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Graduated 1991. Lots of Alpha Fleas here-as my DH used to call me (or the ever popular "All for Free"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

·
Registered
Joined
·
8,011 Posts
Discussion Starter · #16 ·
No, the KU chapter has been closed for a while. I was at Washburn (with wyrillco).
 

·
Registered
Joined
·
7,232 Posts
Hi all,<br><br>
Another 2 a day today for me. Here's the first one:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/26/2007 <b>Time:</b> 04:05<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 6.0 miles<br><b>Total time:</b> 01:01:30.6 <b>Average Per Mile:</b> 00:09:24.8<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 142<br><b>Average HR:</b> 125<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 121.35<br><b>Weather:</b> Humid. Sun not up yet.<br><b>Temperature:</b> 65 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 63 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 59 <b>Time:</b> Start<br><b>Dew Point:</b> 59 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 1 <b>Direction:</b> S<br><br><a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">HOME 5 MILE LOOP</a> WITH A ONE MILE ADD ON.<br><br>
First run of a two a day. The first run was a 6 mile recovery run. It was humid but not warm this morning.<br><br>
I really was not very awake for the run.<br><br>
I was sore after the fall last night.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:41.2 1.0 00:09:41.2 122 122 00:09:41.2<br>
Mile 2 00:09:34.0 1.0 00:09:34.0 134 130 00:19:15.2<br>
Mile 3 00:09:19.9 1.0 00:09:19.9 130 130 00:28:35.1<br>
Mile 4 00:09:04.4 1.0 00:09:04.4 123 130 00:37:39.5<br>
Mile 5 00:09:35.7 1.0 00:09:35.7 118 128 00:47:15.2<br>
Mile 6 00:09:13.8 1.0 00:09:13.8 123 126 00:56:29.0<br>
Recov-1 00:03:01.4 0.0 00:00:00.0 85 96 00:59:30.4<br>
Recov-2 00:02:00.2 0.0 00:00:00.0 90 86 01:01:30.6
 

·
Registered
Joined
·
7,232 Posts
2nd run of the day.<br><br>
At least I didn't fall on my a$$ tonight.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/26/2007 <b>Time:</b> 15:34<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 4.0 miles<br><b>Total time:</b> 00:45:20.4 <b>Average Per Mile:</b> 00:10:35.0<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 159<br><b>Average HR:</b> 139<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 12.0<br><b>Weather:</b> Sunny, hot and humid.<br><b>Temperature:</b> 89 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 90 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 92 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 94 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 65 <b>Time:</b> Start<br><b>Dew Point:</b> 66 <b>Time:</b> End<br><b>Wind speed:</b> 3 <b>Max Gust:</b> 9 <b>Direction:</b> SW<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan this afternoon was a 4 mile recovery run. It was hot and humid.<br><br>
I ran okay. Nothing special.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
2m out 00:21:06.6 2.0 00:10:33.3 131 134 00:21:06.6<br>
2m back 00:21:13.4 2.0 00:10:36.7 153 143 00:42:20.0<br>
Recov-1 00:03:00.4 0.0 00:00:00.0 95 126 00:45:20.4
 

·
Premium Member
Joined
·
9,098 Posts
eq: good job on the staying off your ass thing! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
I ran 5 miles trails, very muggy. I caught the window of opportunity between 2 storm systems, and heard the first rumble of thunder just as I exited the woods.<br><br>
Midway through my run, I heard music! It was so surreal. Then I realized I was hearing the church bells from the next valley over. The wind must have been just right to carry the sound so far. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

·
Registered
Joined
·
7,232 Posts
Thanks altoids. I'm starting to think I know every inch of that trail, I've fallen on just about every inch of it! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Nice run for you today altoids.<br><br>
Oh, and <b>jensparks</b> How the heck did you do your miles that fast in this heat and humidity??? <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"> By the way, I agree with you about Alex. 8:39s are about "normal" for me on a longer run. I would love to see the day when I can consider an 8:39 "very slow".
 
1 - 20 of 22 Posts
Top