Tuesday 2-24
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Morning Richard. Enjoy your 7mi. I'm off here in a few minutes to the track to do a speed workout-- 800s, 400s, and 200s <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">. Then it's to the library all day. Our bosses (also our professors) are giving us every other Tuesday off now, to have more time to study since our course load is killer. Wahoo! Will report back later.<br><br>
Good workouts to all.
Good workouts to all.
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Hope the run went well, and that the workout is going well now. Recovery run for me tonight. Probably just 4 easy tonight...looks like winds are gonna be insane again. And the high will be 42, but apparently that is now the high for the week with snow expected later. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
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I thought we were all supposed to be done with this cold weather stuff...<br><br>
Hope the 7 went well Richard, you've been doing a great job getting the mileage in lately.<br><br>
I think I'd enjoy the speed work a lot more than the studying Liz.<br><br>
42's not great for this time of year, but if it's the best you're going to get all week, I guess enjoy it Alex.<br><br><br>
Nice easy 10 yesterday. Nothing special, a couple of hilly loops and some strides thrown in. Ended up in 8:11 per mile.<br>
Looks like 10 more tonight, but maybe a little slower.
Hope the 7 went well Richard, you've been doing a great job getting the mileage in lately.<br><br>
I think I'd enjoy the speed work a lot more than the studying Liz.<br><br>
42's not great for this time of year, but if it's the best you're going to get all week, I guess enjoy it Alex.<br><br><br>
Nice easy 10 yesterday. Nothing special, a couple of hilly loops and some strides thrown in. Ended up in 8:11 per mile.<br>
Looks like 10 more tonight, but maybe a little slower.
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You know when you post it before you do it - You owe it and your KR family will expect payment as promised (or more) <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Today this big horse felt his oats and wanted to run fast, but I kept reminding myself the purpose of todays runs = recovery, so ...<br><br>
6 easy recovery miles - nice and slow<br><br>
Good running to all -
Today this big horse felt his oats and wanted to run fast, but I kept reminding myself the purpose of todays runs = recovery, so ...<br><br>
6 easy recovery miles - nice and slow<br><br>
Good running to all -
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1,966 Posts
Hey Everyone...<br><br>
Flounder - Nice holding back on the reins big fella!<br><br>
Alex - Enjoy the recovery run<br><br>
Mailbox - 10 seems to be the luck number...have a good one.<br><br>
Richard & Liz - Hope the runs went well<br><br>
Well, no run for me AGAIN. Was starting to feel better then went out with friends last night and had a couple of alcoholic beverages which resulted in...you guessed it, a crappy nights sleep. Feel whooped again this morn. Okay, tomorrow I run! Any bets?
Flounder - Nice holding back on the reins big fella!<br><br>
Alex - Enjoy the recovery run<br><br>
Mailbox - 10 seems to be the luck number...have a good one.<br><br>
Richard & Liz - Hope the runs went well<br><br>
Well, no run for me AGAIN. Was starting to feel better then went out with friends last night and had a couple of alcoholic beverages which resulted in...you guessed it, a crappy nights sleep. Feel whooped again this morn. Okay, tomorrow I run! Any bets?
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9,447 Posts
Yah, I though with spring here, I'd be done scraping frost off my van in the morning!<br><br>
All y'alls enjoy your runs and run some for me!<br><br>
My foot is improving. My youngest son was bouncing off the walls yesterday. I decided instead of yelling at him to chill, I'd focus the energy and we went for a walk. Two laps around the lake for a total of 2.4m. It still hurts, but is getting better, and there isn't nearly as much swelling. So, we're making progress!<br><br>
Fishbowl for me this morning. 1700 in 45:00. I've found that since my swim coach has been pushing me to go faster, I'm able to go faster on my own! Short, but very good swim!<br><br>
Quick change, then home to sit on the trainer for an hour. Intervals. Wasn't too bad because I had some 'new' tunes. I bought myself a new Queen CD last night. It's a 'best of' and has some of my favorites like "Bicycle Race", "Fat Bottom Girls", and "We are the Champions". [Alex--history lesson: research Queen. You'll find it in the early 80's]<br><br>
I am battling a slight cold. Little bit of congestion. Took some Musinex. Got a nasal inhaler. I've never done one before so figured it couldn't be that bad. Holy crap! I might as well sniff Tilex! That stuff is NASTY!!! But, it works...
All y'alls enjoy your runs and run some for me!<br><br>
My foot is improving. My youngest son was bouncing off the walls yesterday. I decided instead of yelling at him to chill, I'd focus the energy and we went for a walk. Two laps around the lake for a total of 2.4m. It still hurts, but is getting better, and there isn't nearly as much swelling. So, we're making progress!<br><br>
Fishbowl for me this morning. 1700 in 45:00. I've found that since my swim coach has been pushing me to go faster, I'm able to go faster on my own! Short, but very good swim!<br><br>
Quick change, then home to sit on the trainer for an hour. Intervals. Wasn't too bad because I had some 'new' tunes. I bought myself a new Queen CD last night. It's a 'best of' and has some of my favorites like "Bicycle Race", "Fat Bottom Girls", and "We are the Champions". [Alex--history lesson: research Queen. You'll find it in the early 80's]<br><br>
I am battling a slight cold. Little bit of congestion. Took some Musinex. Got a nasal inhaler. I've never done one before so figured it couldn't be that bad. Holy crap! I might as well sniff Tilex! That stuff is NASTY!!! But, it works...
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228 Posts
Back from the track! And yes, Mailbox, speed workout is a hell of a lot more fun than studying. Except when you're studying exercise physiology of course <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Today's workout was killer. "Red Zone" as my boss describes it, is simply go as hard as you can. <i>Supposed</i> to be faster than AnT pace, however this is the first speedwork on a track in months, I'm used to the TM pacing.<br>
2 sets of 2x800, 2x400, 2x200. 60 seconds rest in between all repeats and 3 minutes between the two sets.<br><br>
Looked like this: 3:39, 3:43, 1:42, 1:39, 42sec, 42 sec/ 3:43, 3:43, 1:41, 1:38, 40, 39<br><br>
An ok workout, winds were killer. 200m repeats were done around 31-33s this time last year. Sigh... so long fast twitch fibers <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Dan- Hope you get that much needed rest in!<br>
Flounder- Enjoy the recovery. Slow is good, I enjoy it <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Alex- Hope the weather holds up so you can get your recovery in.
Today's workout was killer. "Red Zone" as my boss describes it, is simply go as hard as you can. <i>Supposed</i> to be faster than AnT pace, however this is the first speedwork on a track in months, I'm used to the TM pacing.<br>
2 sets of 2x800, 2x400, 2x200. 60 seconds rest in between all repeats and 3 minutes between the two sets.<br><br>
Looked like this: 3:39, 3:43, 1:42, 1:39, 42sec, 42 sec/ 3:43, 3:43, 1:41, 1:38, 40, 39<br><br>
An ok workout, winds were killer. 200m repeats were done around 31-33s this time last year. Sigh... so long fast twitch fibers <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Dan- Hope you get that much needed rest in!<br>
Flounder- Enjoy the recovery. Slow is good, I enjoy it <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Alex- Hope the weather holds up so you can get your recovery in.
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228 Posts
4boys- you snuck in there. Nice workout this morning. I'm a big fan of "Fat Bottom Girls" (the song that is) myself, it actually came on my ipod this weekend during my long run and it made me pick up the pace a bit ahaha.
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3,810 Posts
Flounder... I only got 6 in (an out of time before work)plus core... However I will make it up and do another run tonight plus another core workout!<br><br>
Liz: nice work on the speedworkout<br><br>
4Boys: nce work on the fishbowl<br><br>
Dan: do some Core!!!<br><br>
Flounder: nice work on holding yourself back!<br><br>
Mailbox: I wouldnt expect any less than 10 from you!<br><br>
Alex: enjoy the recovery
Liz: nice work on the speedworkout<br><br>
4Boys: nce work on the fishbowl<br><br>
Dan: do some Core!!!<br><br>
Flounder: nice work on holding yourself back!<br><br>
Mailbox: I wouldnt expect any less than 10 from you!<br><br>
Alex: enjoy the recovery
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300 Posts
Hey everyone,<br><br>
4 miles easy for me later today.<br><br>
Liz: Great workout!<br><br>
4bm: The temperature is going from high 50's to high 30's this week...ugh! Not supposed to happen in the Northwest!<br><br>
Dan: bummer! I'd take the bet that you WILL run tomorrow!<br><br>
Flounder: nice job! My 4 miler is supposed to be easy today too...sometimes it's harder to run slow<br><br>
Mailbox: Another great workout! Enjoy the 10 later<br><br>
Alextheadult: hope your b-day went well! Enjoy the run later<br><br>
Richard: Sounds like you got it covered - two core workouts and a run!!!<br><br>
Everyone else - have a great day!
4 miles easy for me later today.<br><br>
Liz: Great workout!<br><br>
4bm: The temperature is going from high 50's to high 30's this week...ugh! Not supposed to happen in the Northwest!<br><br>
Dan: bummer! I'd take the bet that you WILL run tomorrow!<br><br>
Flounder: nice job! My 4 miler is supposed to be easy today too...sometimes it's harder to run slow<br><br>
Mailbox: Another great workout! Enjoy the 10 later<br><br>
Alextheadult: hope your b-day went well! Enjoy the run later<br><br>
Richard: Sounds like you got it covered - two core workouts and a run!!!<br><br>
Everyone else - have a great day!
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Morning gang;<br><br>
Just back from my run.. boy was it hilly. I haven't run hills like these in a long time. However; my pace was awesome... on the downhill sections. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Somewhat tougher going uphill! I averaged around 8mpm for just over an hour. Now I need breakfast...<br><br>
Looks like some great workouts going on! Have a good one.
Just back from my run.. boy was it hilly. I haven't run hills like these in a long time. However; my pace was awesome... on the downhill sections. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Somewhat tougher going uphill! I averaged around 8mpm for just over an hour. Now I need breakfast...<br><br>
Looks like some great workouts going on! Have a good one.
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Dan - Good sleep is a runners most precious commodity and hard to come by. Drinking always = bad workout day the next day for me, but I love it so much anyway. In reasoanle quantities, I find Vodka the most friendly of boozes. Maybe that is the Prussian coming out in me<br><br>
Lizz - I am in a similar boat - last year at this time I was running a 1/2M PR. This year at Boston my High goal is to run 30 minutes slower than last years High goal. But ... once you have acheived a fitness level, it is much easier to get back to that level ... so take heart and work hard.<br><br>
Richard - You better deliver as promised - Don't make me come over and kick your ass all over those bluffs!<br><br>
Alex - You old man, Time to Cowboy up and hit that higher Vdot on the next speedy workout ... Just remember flounder is stalking you!
Lizz - I am in a similar boat - last year at this time I was running a 1/2M PR. This year at Boston my High goal is to run 30 minutes slower than last years High goal. But ... once you have acheived a fitness level, it is much easier to get back to that level ... so take heart and work hard.<br><br>
Richard - You better deliver as promised - Don't make me come over and kick your ass all over those bluffs!<br><br>
Alex - You old man, Time to Cowboy up and hit that higher Vdot on the next speedy workout ... Just remember flounder is stalking you!
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Hi everyone. I have to admit I was a little disoriented to learn today was February 24, though...<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Like many here, I've just got an easy one planned today, about 5-6 with maybe some strides at the end. I'll head out and do it near the office in maybe an hour or so, possibly with my co-worker/training buddy, possibly not. He's been in a conference call all morning with his door shut. Not sure what's going on but I'm sure he'll tell me about it later if we run together. <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif"><br><br>
Loopy - hope the cold gets better quickly.<br><br>
Flounder - vodka is nasty. No thanks. Good job sticking to the plan on the easy 6...not always easy to do.<br><br>
RA - maybe I missed something? Where are you these days? Good run on the hills.<br><br>
Brian/kfuller/Aex - enjoy those easy runs<br><br>
Richard - good luck with the double<br><br>
Mailbox - 10 more miles, ho-hum. Cranking them out and making it look easy.<br><br>
Liz - Nice track workout. By my tally that's 3.5 mile of repeat distance you did...I'd say the times were just fine. Those fast-twitch fibers are still in there, this just wasn't the right workout to use them. They'll be there when you need to go out and nail down a quick 16x200 or 12x300. No worries.<br><br>
4bm - nice job on this morning's double. Never really been much into Queen though. Steely Dan, Supertramp, Santana, Sting/Police, different story.<br><br>
Gotta go for now...back later.
Like many here, I've just got an easy one planned today, about 5-6 with maybe some strides at the end. I'll head out and do it near the office in maybe an hour or so, possibly with my co-worker/training buddy, possibly not. He's been in a conference call all morning with his door shut. Not sure what's going on but I'm sure he'll tell me about it later if we run together. <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif"><br><br>
Loopy - hope the cold gets better quickly.<br><br>
Flounder - vodka is nasty. No thanks. Good job sticking to the plan on the easy 6...not always easy to do.<br><br>
RA - maybe I missed something? Where are you these days? Good run on the hills.<br><br>
Brian/kfuller/Aex - enjoy those easy runs<br><br>
Richard - good luck with the double<br><br>
Mailbox - 10 more miles, ho-hum. Cranking them out and making it look easy.<br><br>
Liz - Nice track workout. By my tally that's 3.5 mile of repeat distance you did...I'd say the times were just fine. Those fast-twitch fibers are still in there, this just wasn't the right workout to use them. They'll be there when you need to go out and nail down a quick 16x200 or 12x300. No worries.<br><br>
4bm - nice job on this morning's double. Never really been much into Queen though. Steely Dan, Supertramp, Santana, Sting/Police, different story.<br><br>
Gotta go for now...back later.
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300 Posts
back from my 4 mile easy run...ended up being 4.5. Then I went and took Loomis for a 1.25 mile walk...it's all because of this VRAA thing! see ya later
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1,466 Posts
Just got back from a good little run. Nothing spectacular, but it was different.<br><br>
Just got bored and wanted to see how well my horrible legs and feet would stand up, so at mile 7 I started increasing the speed .2 mph from 7.6 mph every 1 minute, going from 7:53 minute miles to:<br>
1 minute @ 7:42<br>
1 minute @ 7:30<br>
1 minute @ 7:19<br>
1 minute @ 7:09<br>
1 minute @ 6:58<br>
1 minute @ 6:49<br>
1 minute @ 6:40<br>
1 minute @ 6:30<br>
Then took it back down to 7:53 pace for the rest of the time until I reached 9 miles.<br><br>
Overall a good 9 miles in 1:10:18. The best part was that the entire last mile I was never even breathing heavy, and when I went back down to 7:53 pace I felt like I had barely broken a sweat. That was a good run today.<br><br>
Thanks, Tool, for bringing me home (a Tool song came on that last mile and played until I walked into the women's locker room). <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">
Just got bored and wanted to see how well my horrible legs and feet would stand up, so at mile 7 I started increasing the speed .2 mph from 7.6 mph every 1 minute, going from 7:53 minute miles to:<br>
1 minute @ 7:42<br>
1 minute @ 7:30<br>
1 minute @ 7:19<br>
1 minute @ 7:09<br>
1 minute @ 6:58<br>
1 minute @ 6:49<br>
1 minute @ 6:40<br>
1 minute @ 6:30<br>
Then took it back down to 7:53 pace for the rest of the time until I reached 9 miles.<br><br>
Overall a good 9 miles in 1:10:18. The best part was that the entire last mile I was never even breathing heavy, and when I went back down to 7:53 pace I felt like I had barely broken a sweat. That was a good run today.<br><br>
Thanks, Tool, for bringing me home (a Tool song came on that last mile and played until I walked into the women's locker room). <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">
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