Good morning all.<br><br>
Great job this morning Richard.<br><br>
I put in 8 miles this morning in just under an hour. I did four one mile intervals. My goal was to run them between 6:10 and 6:15. Didn't quite hit the goal <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> but I am satisfied: 6:06, 6:18, 6:20, 6:34. The course wasn't exactly flat and one some intervals were viturally into the wind.<br><br>
Signed up for a sprint triathlon in Parris Island, SC. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Now I just need to learn to swim better.<br><br>
Hope everyone has a great day.
nice start dave. way to rock it out early richard for team R. Me, i'm, sitting here reliving my youth watching saved by the bell, giving my body a chance to warm up and i'm gonna try a run again. Something is up with my groin too, i'm really not sure, we shall see howthe hip, groin, infection respond...
XCR - Healing vibes to ya guy...I know how tough it is when you wanna start hammering and your body just doesn't respond. It's kinda what's happened with me all winter. My mileage is higher than it's ever been for an actual consistent time for once and all I can do is get by. Tempos are worthless and everything seemed to be sore. I think I'm getting better now, but that also might be because I took 3 days off. This little forced break you're having could be just the thing you need to light up your fire and heal you up as well.<br><br>
5 miles recovery tonight, then it's slave away time on scholarships and whatnot.
Dave- Still a darn good workout even if it isn't what you wanted.<br><br>
XCrunner- I know how frustrating that is. you might want to consider just giving yourself some real rest for a little while. You might be prolonging the issues or causing new ones by having to alter your form to compensate for other pains. Believe me, I've been there before, and I was too stubborn to stop running, so I probably tripled my healing time at least.<br><br>
Enjoy the easy running tonight Alex.<br><br>
For me- Yesterday was kind of my traditional rest day, so i just did 4, but I couldn't let my VRAA team down like that, so I got in a little 7 mile bike ride and 40 minutes of core work to get the point total to a respectable level. We won't talk about what I did after the workout...<br><br>
Planned on doing 8 originally tonight, but I'll try to make it 10 in honor of SherpaJ.
I think that I have a short 3 miles scheduled for tonight.<br><br>
Dave -- Nice job on the run. Those are some fast times.<br><br>
Alex and richard have a great run later.<br><br>
Have a good morning everyone.
Dave, it seems that no matter what gets in the way — injury, travel, et al — you always bounce back with great workouts. Good job.<br><br>
Richard and Kevin, way to plan the day. I find that if i don't run early, I tend not to execute....<br><br>
xcr, I hope that injury heals soon.<br><br>
Alex, it's base-building time. High mileage is the way to go for now.<br><br>
Five miles today, a better effort than yesterday. But not perfect. Failed to scale the final hill. I'll get there.<br><br>
Good runs, all
xcrunner3113 - Wow that's tough<br><br>
Alex - Are you sure you do not want to go to Oshkosh <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Pressed for time this AM - Both my people called in sick<br><br>
Ran 15 on TM<br><br>
12 easy followed by 16 x 40 seconds on 35 seconds off.<br><br>
Good running to all -
Good morning, people.<br><br>
Richard -- Enjoy the walk, and the run.<br><br>
Dave -- Terrific splits. You're inspring me to do intervals today.<br><br>
xcrunner -- Saved By the Bell? Maybe THAT's what's hurting your groin . . . <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Good luck out there.<br><br>
Alex -- Enjoy the recovery run. Scholarships? Good problem to have . . .<br><br>
Mailbox and kfuller -- Have a good 10 and 3, respectively.<br><br>
Babs & Flounder -- You're done already? Impressive. Just got up, meself.<br><br>
Probably 8 for me along the greenbelt this a.m. after some meetings. Then work. Then I'll be glued to the networks for the N.H. primary results. I'm a bit of a junkie, I'm afraid.<br><br>
Good runs and rests to all.
Nice going all!<br><br>
I have 4 * 1 mile scheduled (sounds like I'm copying David's workout) for tonight. Will have to be on the treadmill. Planning for 6mpm pace but will have to play that by ear based on how tired I am after work due to a 7am meeting... talk about cruel and unusual treatment. If the wheels fall off I'm switch to an easy run and try again tomorrow.
I don't have internet at home so here's my workout from last night:<br><br>
1 mile warmup: 8:13<br>
30 min. @ T pace: 4.64 miles - 6:28/mile<br>
1.06 mile cool down: 9:29<br>
15 minutes on the bike inside after that<br><br>
It was a tough workout, in the dark, with strong winds and rain. Felt good getting to run at T pace for the first time in a long time.<br><br>
Today is a much easier workout. 5 miles or so over lunch, and then some cardio-type stuff in the evening before I go to the DePaul/Georgetown game tonight.
Good workout--you ran at 6:28 for 30 minutes straight? I think I can probably do that...I might try is sometime. Oh, and did you see who came in second on the fantasy bowl tournament? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Phillip is mad at me.<br><br>
Anyway, everyone has had a great day of running so far, I see. <b>Flounder</b>, I feel your pain. I worked doing taxes for 8 years. Blah. That's why I got out of it.<br><br><b>Rob</b>, I'm with you--political junkie all the way.<br><br><b>Dave</b>, great workout this morning, as well. I have to say, you never surprise me with your ability.<br><br><b>xcrunner</b>, heal up. Don't risk it.<br><br><b>Mailbox</b>, coming from another member of the Q Team, way to do it for the team!<br><br><b>Baba</b>, you don't give yourself enough credit. Ever.<br><br><b>RunAsics</b>, can't wait to hear about your intervals, whenever you get them done. Interesting to see someone else running those things.<br><br><b>kfuller</b>, <b>RichardC</b>, have great runs later.<br><br><b>Alex</b>, I remember those days...Blah. Just get 'em over with.<br><br>
Today I think I'm going to play it by ear. My legs are still pretty sore, but I need to do SOMETHING for SherpaJ day. I might just do my 8 miles at lunch and be done with it.<br><br>
Don't forget, I'm <a href="http://www.kickrunners.com/forum/showthread.php?p=492401#post492401" target="_blank">person of the day</a> over in The Post Race Tent. I know, enough outta me, right <b>brown</b>?
Yeah, congrats on your second place! But did you see who was first???? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
As far as the workout goes...... Doesn't your marathon training plan incorporate long(er) tempo runs at that sort of pace? I think most of the plans I know of have this sort of run at least every month or so.<br><br>
Since I'm on a 1600m training plan, I'm glad to see that the tempo run is still used early on. Later on the focus switches to mostly 400's but for now I'll take the tempo runs and (ahem), run with them.
David--you're not happy with those splits??? I'll take 'em!<br><br>
XC--a bit more time off might do you some good. As much as it sucks, allowing one injury to heal will prevent other injuries from compensating for the first injury.<br><br>
Lots of good plans for runs later today!<br><br>
For me, I scrapped the yoga class. Having a tough time mentally, and didn't want to deal with people. So, I did tomorrow's swim today. 2600 with T-pace 100, 200, 300, 400, 400, 300, 200, 100. WU/CD 300. Almost ashamed to post my time of 1:07. Not a clue what I am doing wrong.<br><br>
Then for a run. I forgot my garmin. Decided to just go for it. Did a known route, although Training Peaks won't let me see old routes, so I still odn't know my distance! Run felt good. Short and short sleeves!!! 38:32, thinking it might be somewhere around 4.5m.<br><br>
This post has taken forever, since I was interupted to do a math lesson. Sorry it I missed commenting on posts!
Yeah, I noticed who was first...I was avoiding that... <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Now that I look at it, yes, my training program does do some of those types of run, ha!, I notice, starting this week. Going through the next 10 weeks, every other week. Well, good. Something different to look forward to...
Yeah you'll usually see something along the lines of 20-40 minutes at T pace. I usually opt for 30 minutes since with 20 I feel like it was too easy (and have a tendency to run faster), but at 40 I can barely finish and won't be able to workout as well the next day. But I'm sure you'll figure out what suites you best.
Good morning folks. Woke up early but not early enough to be finished by 7:00 a.m., so ran after I dropped off the boy at school and the sitter came for the little one. First day of half marathon training called for 3.5 miles (so what! it's an easy day! so sue me!) and I did it on the mill in 29:51. Which, of course, (sing it with me, you know the words!) makes me late.<br><br>
Take care out there.