[vashondan]

<p>Morning kicksters,</p>
<p> </p>
<p>MIA the last few days.  Was having trouble breathing after workouts. Turns out I have exercise induced asthma.  Cool, now I have an inhaler (works great) to add to my list of morning duties.  This may have been part of the whole thing I'd been going through.  Anyway should be back out there tomorrow.</p>
<p> </p>
<p>Have a great Thursday.</p>

 

[RunAsics]

<p><strong>Dan</strong> - gotta get those steroids somewhere  You'd be popular in a few pro sports.  Hope you get things under control.</p>
<p> </p>
<p>So, 10.5 swampy miles this morning.  Temp was OK at 73F but the dew point was round 70F.  Nasty.  Not very fresh legs as I went to track last night - that was hot.  90F when I got there and 85F when I left.  The workout was 1600m - 400m recovery - 3200m - 400m recovery - 1600m.  My goal was tempo but it went like this:</p>
<p> </p>
<p>1600 = 6:12 (1:36, 1:33, 1:32, 1:31) <br style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
3200 = 12:25 (1:37. 1:35, 1:33, 1:32, 1:32, 1:34, 1:31, 1:29) <br style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
1600 = 5:57 (1:32, 1:31, 1:29, 1:25)</p>
<p> </p>
<p>I thought they were too fast but actually fall into my tempo intervals and 1600 interval pace ranges from the McMillan calculator.  It was funny to see the guys that hammer the 400s and 800s just fade badly.  I don't have that type of speed but I can hold a reasonable pace.</p>

 

[zrun]

<p><strong>Dan -</strong> good that they found that and it's helping</p>
<p> </p>
<p>I have been MIA a few days well, my runs have been boring and predictable    Today's planned 13 miler turned into 14 when I went the wrong way at a fork in the trail and it took me a half mile to realize.   Actuallly, this was my best run this week... the rest ranged from okay to fairly crappy.   Nice 8:00-8:10s for the first half that a little slowdown after 10 when things started getting hot, treated mile 14 like a cooldown.   Started off nice and dark and low 70s, then sunny and high 70s at the end. </p>
<p> </p>
<p><strong>Dave</strong> - belated congrats on the Ironman, that it an unbelievable accomplishment!</p>
<p> </p>
<p>Hope everyone is having a great week.</p>

 

[4boysmom]

<p>Good God, tell me this did not just happen.  This morning, the legs were just dead.  My big indicator is how I feel going up/down the stairs.  And  this morning, ug....  But, I dutifully headed out on my run.  I drove over to another neighborhood and set up my personal aid station.  And I was off.  And dragging from the get-go.  Slogged through the first 5, then hit the aid station.  Hadn't planned on it, but maybe the Gu would get something going.  Slogged through the 3.3 loop.  Another stop.  Uh, I wasn't supposed to stop.  Slogged through another loop.  And another stop.  I started on the third loop and just couldn't get anything going.  Uh, what's the point of walking it, just to say I got the miles in?!  So I quit at m12 and walked back to the van.  </p>
<p> </p>
<p>I don't know what I was thinking, but for some reason I decided that it would be a good idea to drop a book off at work on my way home.  Yah, I was close to work but after a run when I was all sweaty drippy?!  Real professional there.  At least the resident was happy to have the book.</p>
<p> </p>
<p>HELP!!!!!!!!!  So I bombed this run.  My 15 last week went perfectly.  And then I bombed my 18 today.  Where do I go from here?!  Next week is 18 on Wed, then 100mi bike on Fri, Sat and Sun.  The following week is 15 on Wed, with a Oly tri on Sun.  No goals for tri, all I need to do is finish to secure a championship win.  Then a 20 and I start my taper for Columbus on 10/16.  Do I bump that 15 up to an 18?  Or just let it go.  I have no real goals for this marathon.</p>

 

[BigBuckSnort]

<p>Dan- glad they solved the problem</p>
<p> </p>
<p>RA- Nice job @ the track last night and on the run this morning.  And I'm afraid you're right about the 5K mental issue I have.... not really sure how to get over that hurdle... I have thought about trying to run a sub 5K or 2 on the TM, see if that helps... but I dunno</p>
<p> </p>
<p>zrun- that extra mile will do ya good</p>
<p> </p>
<p>mom- Sounds like you have a lot on that plate there... I hope you can sort it out.</p>
<p> </p>
<p>Well, I got my 1 mile PR yesterday on the TM. 5:34 @ 1% incline.  I'm happy with that.  Then I had another semi-speedy group run last night going 4 mile in 32:30.</p>
<p> </p>
<p>Today I got in a dead legged 4 in 33:39.  Hmmm... wonder why..</p>

 

[CMJHawk86]

<p>Mornin all,</p>
<p> </p>
<p>Looks like we get one more really nice day before the humidity RA is getting hits us. I have to say I'm enjoying the break from typical DC summer weather. And it's a teaser of what's to come...fall is always the best season around here.</p>
<p> </p>
<p>11.3 miles on the bike last night. I started out on the trail near my house and rode out 5 miles to my "10 miler turnaround" point. But darkness started falling quickly as I rode back and about 2 miles from home I could barely see in front of me even with the headlight on. So I bailed off it and took roads back to the neighborhood, then ended up throwing an extra short loop in. So that's how I made 5 out + 5 back = 11.3.</p>
<p> </p>
<p>Hoping to get a run in later today, about 3-5 but with no walk breaks this time. Busy day though, so I may have to defer it to tomorrow.</p>
<p> </p>
<p>Dan - anything that keeps you running is a good thing</p>
<p> </p>
<p>RA - nice track splits, especially that final 1600 on tired legs</p>
<p> </p>
<p>zrun - continuing to pile up those miles</p>
<p> </p>
<p>4BM - sometimes a bad run is just that, a bad run. Shake it off.</p>
<p> </p>
<p>BBS - dead-legged because there was no beer at the end? Or was it from the beer at the end of the last run? <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>
<p> </p>
<p> </p>

 

[kfuller]

<p>Good morning everyone.  I got up and watched some of the World Championship track and field.  IT was good.  Then off I went for 4.25 miles.  It went good today.  I am still trying to figure out my strategy for my 10k on Saturday.  Not sure what I will do exactly.  I am thinking of going out in about 23 minutes and then just going.  The first 5k is uphill and then basically downhill but not super steep for the last 5k. </p>
<p> </p>
<p> </p>
<p>Enjoy the morning everyone.</p>