[RunAsics]

<p>Morning campers;</p>
<p> </p>
<p>I managed to get out for a recovery run this morning - well that's what I'm calling it.  Finished with 6.4 Garmin miles.  60F, 99.99% humidity.</p>
<p> </p>
<p>Last night I hit up the track for the two person relay.  Rain throughout the day dulled the turnout and my partner was nowhere to be seen.  So I teamed up with another guy and we selected the maximum 6 miles, i.e. 12 laps each.  I think we came 2nd.  I had gained 1st after 2 intervals but got passed in the 10th by a super speedy guy.  My splits were as follows (I missed one somewhere, probably by hitting stop rather than lap on the Garmin):</p>
<p> </p>
<p>1:25, 1:21, 1:24, 1:24, 1:25, 1:23<br>
1:24, 1:27, 1:26, 1:25, 1:16<br>
 </p>
<p>Throughout my quads were feeling tired but I did better that expected and hammered the last interval. Interestingly that last 76 second lap comes to 4:58 mpm pace.  That was the average pace of the winner of Sunday's HM...</p>

 

[kfuller]

<p>Nice job on the relay RA.</p>
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<p>I am going to try for 6 miles this morning.  Then resting up tomorrow.  Have a great day everyone.</p>

 

[4boysmom]

<p>Huh.  Guess I'm taking a rest day.  I was up early to start bread and planned on running while it was rising.  Then life happened.  Bread is now in the oven.  Pinched off some of the honey wheat for a roll, and it was quite yummy!  Meeting a friend later this morning for a walk.  </p>
<p> </p>
<p>I posted a "race" report over in multisport.  Link-- <a href="http://www.kickrunners.com/forum/thread/74239/flag-city-multisport-triple-the-fun">http://www.kickrunners.com/forum/thread/74239/flag-city-multisport-triple-the-fun</a></p>
<p> </p>
<p>Asics--I've done that with my garmin.  I wish "lap" and "on/off" sounded different.</p>
<p>fuller--is 6 the new number?</p>

 

[Boyerdavea]

<p>Good morning all!</p>
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<p>RA - Nice splits on your relay!  Great job getting out there early this morning after the relay workout!</p>
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<p>kfuller - Enjoy your run.</p>
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<p>Me - Brick workout this morning.  I decided that on the bike I was going to do 2 x 8 mile intervals with the goal to average about 21 mph.  I did a 4 mile warm-up and the hit the first interval where the second half is rolling hills and some of the hills get tough especially when the legs are starting to feel the pain.  I average 21.9 mph outbound, made the turn for a 1 mile recovery ride and then stopped for a 4 minute break before starting the next interval.  The second interval the first half is the hardest and then it kind of flattens out where I averaged 22.3 for the inbound leg.  I finished the ride off with just shy of 3 miles to the office where I transitioned to the run.  1.5 mile run at a 7:50 pace.  <strong>Goal met for today's brick workout!</strong></p>
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<p>Happy Training Everyone!</p>

 

[BigBuckSnort]

<p>Morning early birds</p>
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<p>RA- nice job on the recovery/relay</p>
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<p>Kevin- enjoy the newly established daily distance</p>
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<p>Mom- have fun w/ the rest and breading</p>
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<p>Dave- you da man!</p>
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<p>I ended up squeezing my 800s in yesterday... barely.  All told, 5 miles in 38:45.  It felt good to go 5k pace again.  I gotta go into work early again tonight, so its gonna be another rush run.  Easy 4 on tap.</p>

 

[CMJHawk86]

<p>Hello all,</p>
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<p>It's gray and dreary here in Northern VA. Looks like it will be a wet one today though it hasn't started yet.</p>
<p> </p>
<p>Cross-training day on tap for me...I packed for the fishbowl, figuring on about 30 minutes, mostly working on drills.</p>
<p> </p>
<p>RA - nice job on the relay. Our club holds one of those the week before Christmas and I did it once...it was kind of fun.</p>
<p> </p>
<p>kevin - another day another 6</p>
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<p>4bm - enjoy the walk later and just chalk it up as a little crosstraining</p>
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<p>Dave - better watch those speed limit signs out there</p>
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<p>BBS - way to squeeze it in yesterday</p>

 

[CMJHawk86]

<p>Sploosh into the pool I went and plodded along for 30 minutes. Warmed up for about 10 minutes then did 15 just kicking with the board...slow as hell but boy did my legs, hips and lower back get a workout. 5 minute cooldown, easy swimming.</p>
<p> </p>
<p>I may do some upper body weight work this evening if time allows. Meanwhile back to the pile on my desk.</p>

 

[kfuller]

<p>Good afternoon everyone.  6 miles today in the exact same time it took me to do 6.2 miles yesterday.  It was good.  Most of the time my daily distance depends on how much time I have.  So I would enjoy doing 6 everyday or around that, but I just go with the flow.</p>

 

[zrun]

<p><span style="font-size:10pt;"><span style="color:#181818;"><span style="font-family:arial, sans-serif;">Hope everyone’s Thursday is going well.   I had PT this morning, and then a nice easy 5 miles down the road and back with a couple of folks at lunch.    In my continued high hamstring tendinopathy recovery/maintenance, PT is focusing on breaking up scar tissue around my R. glute.   The PT said the scar tissue is mostly near where the hamstring tendon attaches to the glute but that she is starting with the stuff higher up and working her way down, and that I should be prepared for a continued assault next week.   Something to look forward to (sigh).  Tomorrow is 11+ early with the group with some tempo miles included, should be a good test.</span></span></span></p>
<p> </p>
<p><span style="font-size:10pt;"><span style="color:#181818;"><span style="font-family:arial, sans-serif;"><strong>RA</strong> – good going on the 400s, just think what you’d do when you’re quads aren't tired!</span></span></span></p>
<p><span style="font-size:10pt;"><span style="color:#181818;"><span style="font-family:arial, sans-serif;"><strong>Kfuller</strong> – nice six, hope things stay good</span></span></span></p>
<p><span style="font-size:10pt;"><span style="color:#181818;"><span style="font-family:arial, sans-serif;"><strong>4boys</strong> – you deserve the rest... I want some of that bread</span></span></span></p>
<p><span style="font-size:10pt;"><span style="color:#181818;"><span style="font-family:arial, sans-serif;"><strong>Dave</strong> – way to go on the brick</span></span></span></p>
<p><span style="font-size:10pt;"><span style="color:#181818;"><span style="font-family:arial, sans-serif;"><strong>BBS</strong> - nice 800s yesterday, hope the 4 went well</span></span></span></p>
<p><span style="font-size:10pt;"><span style="color:#181818;"><span style="font-family:arial, sans-serif;"><strong>Hawk</strong> – well done on the 5k yesterday, I’ll have to find your North Face report too.   Enjoy the pool.</span></span></span></p>
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<p><span style="font-size:10pt;"><span style="color:#181818;"><span style="font-family:arial, sans-serif;">and from yesterday nice long run <strong>Jebba</strong>, I don't know that I've ever run that far on a Wednesday.  <strong>Jill</strong>, hope your trail run went well, sorry I couldn't make it </span></span></span></p>
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