Tuesday 11/6

Alex · Nov 6, 2007

Should hopefully get about a 45 minute run in tonight on the treadmill. 30s and wind advisories don't sound very fun. 
Have a great day.

Lofcaudio · Nov 6, 2007

It was rather chilly this morning here in Missouri (32° with a fairly stiff breeze). I ran 8 easy miles and threw in 7 strides at the end. Road hawk, how about those Tigers!?!

Arrojo · Nov 6, 2007

Hockey night tonight!

Grizzly · Nov 6, 2007

7 miles with 8x800 metre repeats.

Jensparks · Nov 7, 2007

10 minutes on the stationary bike in running shorts. Ouch, that chafing stinks! (I was going to use the elliptical but they were both occupied.) 
So, I moved to the treadmill and ran a mere 2 miles. Kept it at 8:34 pace until the final 1/4 mile. 
Changed the incline a lot on the run: 
1/2 mile 2% incline 
1/2 mile 0% incline 
.40 mile 2% incline, .10 mile 8:34 4.5% incline 
1/4 mile 0% 
1/4 mile 7:47 pace 0% 
Followed with upper body weights & a whole mess of crunches.

Flounder · Nov 7, 2007

Alex - Why you such a treadmill wussy ? Just kidding - But in February / March you will be excited about a day like today to run outside 
4 very slow miles - 40F / sunny / 20+ MPH winds - Nice day for a run.

sistergoldenhair · Nov 7, 2007

Pretty much what Lofcaudio did, except 5 strides at the end. Due to schedule craziness I had to stick to the treadmill which I was not enthused about. So I just thought about how much Ryan Shay would like to be on that treadmill today if he could. 
By the end of today I will have taught 2 yoga classes and taken pilates class, too.

equinox marathon 43 · Nov 7, 2007

Hi all, 
Nice efforts out there today folks! Keep it up! 
Here's my report for the day: Daily Run Report - Hill Work Date: 11/06/2007 Time: 13:34 Run Type: Hill Work Distance: 10.5 miles Total time: 01:40:04.1 Average Per Mile: 00:09:03.0 Climbing Time: 00:23:38.8 Climbing Miles: 2.5 Avg: 00:09:27.5 Descend Time: 00:21:18.2 Descend Miles: 2.5 Avg: 00:08:31.3 Course: Warmup/Cooldown: <a href="http://www.gmap-pedometer.com/?r=249016" target="_blank">this course</a> Hill Repeats: <a href="http://www.gmap-pedometer.com/?r=34038" target="_blank">this course</a> Max HR (for entire workout): 181 Average HR: 157 Shoes: Mizuno Wave Rider 10 - 08/2007 Date Entered Service: 08/20/2007 Ending Mileage: 219.4 
Did one of my favorite off-season workouts today. I jogged over to my hill repeats course, did 5x1-mile hill repeats, then jogged home. 
Each hill repeat is 1 mile. There's a .35 mile climb then a .15 mile descent. Then I turn around and go back, giving me a .15 mile climb and a .35 mile descent. 
It was a tough day for it because it was raining the whole time. I overdressed and was warm for the entire workout. 
Glad I got it in though. Run Segments 
Name Time Dist AvgMile HR AvgHR Total Time 
Warmup 00:25:17.3 2.75 00:09:11.7 150 153 00:25:17.3 
Hill-1 00:09:00.1 1.0 00:09:00.1 0 0 00:34:17.4 
.35 climb 00:03:05.0 0.35 00:08:48.6 172 161 
.15 desc 00:01:29.4 0.15 00:09:56.0 151 160 
.15 climb 00:01:42.5 0.15 00:11:23.3 175 165 
.35 desc 00:02:43.2 0.35 00:07:46.3 154 159 Hill-2 00:09:05.4 1.0 00:09:05.4 0 0 00:43:22.8 
.35 climb 00:03:03.6 0.35 00:08:44.6 175 167 
.15 desc 00:01:30.4 0.15 00:10:02.7 149 163 
.15 climb 00:01:41.1 0.15 00:11:14.0 177 164 
.35 desc 00:02:50.3 0.35 00:08:06.6 157 156 Hill-3 00:08:57.3 1.0 00:08:57.3 0 0 00:52:20.1 
.35 climb 00:03:01.9 0.35 00:08:39.7 175 163 
.15 desc 00:01:32.5 0.15 00:10:16.7 148 160 
.15 climb 00:01:40.7 0.15 00:11:11.3 174 162 
.35 desc 00:02:42.2 0.35 00:07:43.4 155 161 Hill-4 00:08:56.7 1.0 00:08:56.7 0 0 01:01:16.8 
.35 climb 00:03:03.6 0.35 00:08:44.6 181 167 
.15 desc 00:01:27.1 0.15 00:09:40.7 158 169 
.15 climb 00:01:39.9 0.15 00:11:06.0 178 167 
.35 desc 00:02:46.1 0.35 00:07:54.6 158 162 Hill-5 00:08:57.5 1.0 00:08:57.5 0 0 01:10:14.3 
.35 climb 00:02:59.9 0.35 00:08:34.0 174 169 
.15 desc 00:01:27.0 0.15 00:09:40.0 158 170 
.15 climb 00:01:40.6 0.15 00:11:10.7 177 167 
.35 desc 00:02:50.0 0.35 00:08:05.7 155 159 Cooldown 00:24:47.0 2.75 00:09:00.7 162 159 01:35:01.3 
Recov-1 00:05:02.8 0.0 00:00:00.0 109 119 01:40:04.1

Alex · Nov 7, 2007

Somewhere's around 4.6 tonight at right around/below 8 pace. Worked on hills a bit so prolly a second or two under. Time constraints made me cut it short...hopefully tomorrow will be an hour, hopefully outside since I'll have time to do it afterschool in the light. 
Have a great night.

roots · Nov 7, 2007

Tuesday night group never wusses out. But I wanted to. 
Rainy 38F, Winds 27, and hella cold at 6:30p. 
Thankfully, the rain stopped mid-way through. Winds still killer, but not as bad as I expected. 10 miles easy in about 90 minutes.

Floridaboiler · Nov 10, 2007

6.26 miles in 58:06 for a 9:17 pace.

Tuesday 11/6

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