[Grizzly]

Okay, where are you all?<br><br>
Been a slow week in terms of speed, but a bit longer in terms of distance. I've decided that for 10-12 weeks I'm just going to focus on building back base and not worry about pace. That said, my pace sucks.<br><br>
At any rate, 4.5 hilly miles.

 

[Lofcaudio]

Grizzly, why worry about pace on your training runs? Unless you are doing specific speedwork, pace is virtually irrelevant, in my humble opinion.<br><br>
I have been very pleased with my recovery from Monday's marathon. I was able to run (comfortably) on Tuesday morning. After taking yesterday off, I put in 8 miles this morning and really enjoyed myself. My left calf was a bit sore, but everything else seemed to be just about back to normal. That is very encouraging.

 

[milergal]

9.5 miles here guys. The humidity was slightly lower than normal which would have made for a nice run except that my shins were really sore and stiff for some crazy reason. Then it warmed up. Argh.

 

[dg1]

6 slow ones in 89 degree heat. It's September fer' cryin' out loud!!!!

 

[Jensparks]

Grizz, I agree - worry about pace after you've built back up your distances.<br><br>
VO2Max workout today, with 22mph wind gusts for added fun and excitement! This workout on the Pfitz plan was supposed to be 9 miles with 5x1000 at 5k pace with 2 min jog, but I scaled it back to 6 miles (with the same intervals) to avoid burnout.<br><br>
1 mile warmup 8:40/mi<br><br>
5x1000m w/400m jog between (the jog was a bit more than the 2 min Pfitz called for, but it made it easier to start the next interval on the track)<br><br>
Interval times: 4:41 (7:32); 4:48 (7:43); 4:42 (7:34); 4:51 (7:48 ); 4:39 (7:29)<br><br>
1 mile cooldown 9:40/mi<br><br>
YAY - done!

 

[Voodoojunkie]

I need to start posting some run reports. I like the way it makes me even more accountable.<br><br>
With that, I shall report that I ran 5 miles at lunch in 44:32 (8:54/mile). It was 91*F and sunny. Definitely felt the heat. I kinda took it easy today but, in reality, my legs are a bit tired. I ran 20 on Monday, 5 Tuesday and 10 yesterday. Tomorrow is an off-day and I have another 20, hopefully 20+, planned for Saturday.<br><br>
10-4. Over-and-out.

 

[Voodoojunkie]

<b>Grizz</b>, I basically agree with the others (though I have far less experience than they) regarding worrying about pace, though I'm always keeping track and thinking about it myself.<br><br>
But I've come to accept that at some point during training, the piling up of mileage is going to slow me down. It's almost predictable.

 

[Arrojo]

1! Indeed, eschew the watch. I did that 5 years ago, and it was a revelation. Rest day for me - tapering!

 

[Floridaboiler]

My pace sucks also. It is still warm and humid down here. 6 miles or thereabouts in about an hour. I left my garmin at home this morning so luckily I had my back up watch in my bag.

 

[jebba]

Good advice for Grizz. I agree, but I secretly fret about pace quite a bit.<br><br>
3 recovery miles today. Ran to the Y, did a bit on the treadmill, lifted weights, and then ran back from the Y.

 

[Grizzly]

There's pace and there's pace guys. Let's put it this way, I ain't got no pace.

 

[Road hawk]

I have been moving my DD from one apartment to another since last Thursday. I did get in a long run on Sunday but nothing since just too exhausted.<br><br>
I did finally get out this afternoon for 4 in 40:00. It felt so nice.<br><br>
peace

 

[altoids]

1 hour trails. Hot but nice. I was racing the sunset home. I had a headlamp along just in case, but I was still able to just barely discern the roots and rocks by the time I emerged from the woods.

 

[equinox marathon 43]

<b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 09/06/2007 <b>Time:</b> 17:45<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 8.0 miles<br><b>Total time:</b> 01:05:12.6 <b>Average Per Mile:</b> 00:07:46.4<br><b>Time at Speed:</b> 00:19:59.5 <b>Speed Miles:</b> 3.0 <b>Avg:</b> 00:06:39.8<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 178<br><b>Average HR:</b> 155<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 86.9<br><br>
Plan tonight was 8 miles with 3x1 mile VO2max bursts and a 400m recovery between each burst.<br><br>
I hit the plan, but not at the pace I was hoping for in the VO2max bursts.<br><br>
Last VO2max workout prior to the Equinox.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:25.4 1.0 00:08:25.4 149 146 00:08:25.4<br>
Mile 1.5 00:04:07.2 0.5 00:08:14.4 151 151 00:12:32.6<br>
Mile 2.5 00:08:17.2 1.0 00:08:17.2 148 147 00:20:49.8<br>
Mile 3 00:04:08.5 0.5 00:08:17.0 155 152 00:24:58.3<br>
VO2max-1 00:06:39.3 1.0 00:06:39.3 0 0 00:31:37.6<br>
Lap 1 00:01:38.0 0.25 00:06:32.0 171 155<br>
Lap 2 00:01:41.9 0.25 00:06:47.6 174 173<br>
Lap 3 00:01:38.7 0.25 00:06:34.8 175 175<br>
Lap 4 00:01:40.7 0.25 00:06:42.8 174 175<br>
Recov-1 00:02:09.4 0.25 00:08:37.6 153 162 00:33:47.0<br>
VO2max-2 00:06:39.7 1.0 00:06:39.7 0 0 00:40:26.7<br>
Lap 1 00:01:36.8 0.25 00:06:27.2 175 165<br>
Lap 2 00:01:41.6 0.25 00:06:46.4 174 174<br>
Lap 3 00:01:39.3 0.25 00:06:37.2 177 176<br>
Lap 4 00:01:42.0 0.25 00:06:48.0 175 177<br>
Recov-2 00:02:11.0 0.25 00:08:44.0 156 164 00:42:37.7<br>
VO2max-3 00:06:40.5 1.0 00:06:40.5 0 0 00:49:18.2<br>
Lap 1 00:01:36.0 0.25 00:06:24.0 176 165<br>
Lap 2 00:01:43.6 0.25 00:06:54.4 174 177<br>
Lap 3 00:01:41.3 0.25 00:06:45.2 174 175<br>
Lap 4 00:01:39.6 0.25 00:06:38.4 178 177<br>
Recov-3 00:02:10.8 0.25 00:08:43.2 158 167 00:51:29.0<br>
Mile 8 00:10:42.5 1.25 00:08:34.0 152 154 01:02:11.5<br>
Recov-1 00:03:01.1 0.0 00:00:00.0 103 121 01:05:12.6

 

[Alex]

Intervals went great...400, 3x800, 2x400. Goal pace was 1:20 and 2:45 for the 800.<br>
1:17, 2:38, 2:43, 2:39, 1:18, 1:06. Felt good having to restrain myself from going more than a few seconds under. Last week was a disaster with me not even getting my splits so this was a great confidence shot for me.