Tuesday 10.02.07
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I ran six miles of recovery this morning at a nearby park. Nothing exciting to report other than I can't decide if I'm going to run the Columbus Marathon on the 21st. I will be running a half-marathon this weekend and I'll probably make my decision after that race.
Beautiful day, 68*F and sunny. The air is cool.<br><br>
Felt good running for the first time in over a week. 5 miles 39:58 (8:00). Last mile was 6:15.46 <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
(I'll add the disclaimer that this last mile has @a 35' elevation drop, so I'm not THAT fast, I just use gravity. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> )
Felt good running for the first time in over a week. 5 miles 39:58 (8:00). Last mile was 6:15.46 <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
(I'll add the disclaimer that this last mile has @a 35' elevation drop, so I'm not THAT fast, I just use gravity. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> )
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Cross training day today. I brought music, got on a spinning bike in the studio, and rode by myself for an hour.<br><br>
I also taught two yoga classes and took a pilates class.
I also taught two yoga classes and took a pilates class.
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Hi all!<br><br>
Great running folks! Keep it up!<br><br>
8 miles with 5x800m VO2max and 400m recoveries after each VO2max burst.<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 10/02/2007 <b>Time:</b> 17:36<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 8.0 miles<br><b>Total time:</b> 01:07:10.5 <b>Average Per Mile:</b> 00:07:45.6<br><b>Time at Speed:</b> 00:26:12.9 <b>Speed Miles:</b> 3.75 <b>Avg:</b> 00:06:59.4<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 190<br><b>Average HR:</b> 159<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 151.7<br><br>
Plan tonight was 8 miles with 5x800m VO2max and 400m recoveries after each VO2max burst.<br><br>
I was able to hit the plan. The VO2max bursts were not as fast as I have done them previously. My legs, particularly my quads, are still feeling the hard effort from Sunday.<br><br>
Perfect night for it.<br><br>
Heart rate data was lost for the recovery after the 5th VO2max burst.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:14.6 1.0 00:08:14.6 156 149 00:08:14.6<br>
Mile 2 00:07:53.6 1.0 00:07:53.6 153 158 00:16:08.2<br>
VO2max 00:26:12.9 3.75 00:06:59.4 0 0 00:42:21.1<br>
Burst-1 00:03:08.2 0.5 00:06:16.4 177 168<br>
Recov-1 00:02:03.6 0.25 00:08:14.4 156 164<br>
Burst-2 00:03:09.9 0.5 00:06:19.8 181 177<br>
Recov-2 00:02:05.3 0.25 00:08:21.2 158 168<br>
Burst-3 00:03:08.2 0.5 00:06:16.4 185 179<br>
Recov-3 00:02:03.4 0.25 00:08:13.6 159 161<br>
Burst-4 00:03:10.0 0.5 00:06:20.0 184 179<br>
Recov-4 00:02:08.0 0.25 00:08:32.0 160 171<br>
Burst-5 00:03:02.8 0.5 00:06:05.6 189 181<br>
Recov-5 00:02:13.5 0.25 00:08:54.0 0 0<br>
Rest of 6 00:02:14.8 0.25 00:08:59.2 158 161 00:44:35.9<br>
Mile 7 00:08:48.1 1.0 00:08:48.1 155 157 00:53:24.0<br>
Mile 8 00:08:40.5 1.0 00:08:40.5 151 156 01:02:04.5<br>
Recov-1 00:03:05.6 0.0 00:00:00.0 104 121 01:05:10.1<br>
Recov-2 00:02:00.4 0.0 00:00:00.0 103 102 01:07:10.5
Great running folks! Keep it up!<br><br>
8 miles with 5x800m VO2max and 400m recoveries after each VO2max burst.<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 10/02/2007 <b>Time:</b> 17:36<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 8.0 miles<br><b>Total time:</b> 01:07:10.5 <b>Average Per Mile:</b> 00:07:45.6<br><b>Time at Speed:</b> 00:26:12.9 <b>Speed Miles:</b> 3.75 <b>Avg:</b> 00:06:59.4<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 190<br><b>Average HR:</b> 159<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 151.7<br><br>
Plan tonight was 8 miles with 5x800m VO2max and 400m recoveries after each VO2max burst.<br><br>
I was able to hit the plan. The VO2max bursts were not as fast as I have done them previously. My legs, particularly my quads, are still feeling the hard effort from Sunday.<br><br>
Perfect night for it.<br><br>
Heart rate data was lost for the recovery after the 5th VO2max burst.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:14.6 1.0 00:08:14.6 156 149 00:08:14.6<br>
Mile 2 00:07:53.6 1.0 00:07:53.6 153 158 00:16:08.2<br>
VO2max 00:26:12.9 3.75 00:06:59.4 0 0 00:42:21.1<br>
Burst-1 00:03:08.2 0.5 00:06:16.4 177 168<br>
Recov-1 00:02:03.6 0.25 00:08:14.4 156 164<br>
Burst-2 00:03:09.9 0.5 00:06:19.8 181 177<br>
Recov-2 00:02:05.3 0.25 00:08:21.2 158 168<br>
Burst-3 00:03:08.2 0.5 00:06:16.4 185 179<br>
Recov-3 00:02:03.4 0.25 00:08:13.6 159 161<br>
Burst-4 00:03:10.0 0.5 00:06:20.0 184 179<br>
Recov-4 00:02:08.0 0.25 00:08:32.0 160 171<br>
Burst-5 00:03:02.8 0.5 00:06:05.6 189 181<br>
Recov-5 00:02:13.5 0.25 00:08:54.0 0 0<br>
Rest of 6 00:02:14.8 0.25 00:08:59.2 158 161 00:44:35.9<br>
Mile 7 00:08:48.1 1.0 00:08:48.1 155 157 00:53:24.0<br>
Mile 8 00:08:40.5 1.0 00:08:40.5 151 156 01:02:04.5<br>
Recov-1 00:03:05.6 0.0 00:00:00.0 104 121 01:05:10.1<br>
Recov-2 00:02:00.4 0.0 00:00:00.0 103 102 01:07:10.5
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Great night with some bad circumstances. First off it had downpoured before we arrived at the course, and when we got there, a nice stiff breeze welcomed us. Girls ran well and our sophomore had a great race and got a close 2nd to a very good upperclassmen who has made multiple trips to State. As soon as our race started it began to rain...this plus the wind was not cool, but deal with what ypu get right?<br><br>
Started off relaxed...a bit too relaxed - 6:03, and upon hearing the slowness of this I immediately sped up. I was around 25th or so at the mile and I kept catching people. I had to jump around from cluster to cluster, and when I got to the front I needed to make a break for the next closest one for some wind cover. I think the surges actually helped me a bit. Now it's less than a mile to go and we're really strung out...2 guys from a team are in front of me and I make my move on them...going by them, but now all alone in no-man's-land. A guy is up ahead about 10m or so and I start reelign in on him. With a quarter to go I get by him and start working on the next guy who is about another 15 m or so. We round a final sharp corner and I'm gaining no ground on the guy in front of me, but the guy I just passed almost passed me by, so I dropped it into final gear for the last 50m or so and easily held him off. 9th place....wow, didn't expect that but I'll take it. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Sad thing is we didn't get to hang around for results or medals because of an accident. A great girl runner on our team last year now runs at Minnesota Stae University Mankato and was riding around with a friend of hers on bikes when a driver flew up onto the sidewalk and hit both of them. Laura, the girl from my school got scuffed up, but her friend got thrown from her bike and landed on the car. I guess she's in some serious stuff, so I'm asking all of you for some prayers for these girls. Laura runs on the XC team there and I think her friend may as well, so I'm really hoping their seasons aren't ended now. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad">
Started off relaxed...a bit too relaxed - 6:03, and upon hearing the slowness of this I immediately sped up. I was around 25th or so at the mile and I kept catching people. I had to jump around from cluster to cluster, and when I got to the front I needed to make a break for the next closest one for some wind cover. I think the surges actually helped me a bit. Now it's less than a mile to go and we're really strung out...2 guys from a team are in front of me and I make my move on them...going by them, but now all alone in no-man's-land. A guy is up ahead about 10m or so and I start reelign in on him. With a quarter to go I get by him and start working on the next guy who is about another 15 m or so. We round a final sharp corner and I'm gaining no ground on the guy in front of me, but the guy I just passed almost passed me by, so I dropped it into final gear for the last 50m or so and easily held him off. 9th place....wow, didn't expect that but I'll take it. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Sad thing is we didn't get to hang around for results or medals because of an accident. A great girl runner on our team last year now runs at Minnesota Stae University Mankato and was riding around with a friend of hers on bikes when a driver flew up onto the sidewalk and hit both of them. Laura, the girl from my school got scuffed up, but her friend got thrown from her bike and landed on the car. I guess she's in some serious stuff, so I'm asking all of you for some prayers for these girls. Laura runs on the XC team there and I think her friend may as well, so I'm really hoping their seasons aren't ended now. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad">
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Alex- I love good runs when I least expect it. Way to pace the race. Super report, too.<br><br>
Sorry to hear about the accident. I will keep them in my prayers.<br><br>
Tonight's run: Perfect 70F and no wind at 6:30p<br><br>
Biked to track and back: 10 miles total.<br><br>
This was the last run of any substance before marathon day. 7.5 miles total, with 3 at T-pace. We did 4x 5min pushes on the measured road course, with 1 minute recoveries. I comfortably covered 1200m+ each time, averaging 6:24 pace for the sets.<br><br>
I'm really beginning to believe that I can run an entire marathon at 7:00 pace. Flounder, if you're out there, come give some of your race week wisdom!!
Sorry to hear about the accident. I will keep them in my prayers.<br><br>
Tonight's run: Perfect 70F and no wind at 6:30p<br><br>
Biked to track and back: 10 miles total.<br><br>
This was the last run of any substance before marathon day. 7.5 miles total, with 3 at T-pace. We did 4x 5min pushes on the measured road course, with 1 minute recoveries. I comfortably covered 1200m+ each time, averaging 6:24 pace for the sets.<br><br>
I'm really beginning to believe that I can run an entire marathon at 7:00 pace. Flounder, if you're out there, come give some of your race week wisdom!!
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Good luck to the girls, Alex. I hope the other girl is OK!
Alex, great race again. Sorry to hear the bad news about the accident. Life always throws curve balls at people when they least expect it. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad">
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