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Early morning rarity for me and a 12.5 mile run through a quiet Dublin City and on to the Phoenix Park and a casting away of demons of THE HILL that beat me in my race last weekend. Ran with Mike (Horrible Peanut) and he kept me in check and we had an enjoyable run, chatting away and racking the miles in.<br><br>
Have a great day everyone, I can rest up after work today <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Liam
 

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Lunar eclipse. Pre-dawn run on the hill in the dark. Shooting stars.<br><br>
4 and a bit miles. Pokey, but less pokey than last week, not by much, but still faster.
 

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8 miles with 6 strides sprinkled in over the last two miles. Today is Day 2 of Carb Depletion and I'm already hating the lethargic feeling that comes with this type of diet.
 

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Just think of how fast you'll feel on race day...when it matters though.<br><br>
Griz did you get to see Mars last night? It was too cloudy here so I was bummed about that...<br><br>
Liam and HP, nice job out there.<br><br>
Resting up for our meet today...here's to hoping we don't get hit with a thunderstorm or other precipitation. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/occasion14.gif" style="border:0px solid;" title="occasion5">
 

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I've seen it a few times in the last couple of weeks, it's right now between the Pleiades and Orion and is quite bright. Get up early tomorrow (like 5) and look to the south, you'll see it.
 

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I envy the early morning folk. I just can't seem to get out early these days.<br>
I did 4 at lunch in 40:53. Temps here in Western MO are back into the 90's for a bit. So about 88 for this one. Can't wait for september
 

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Today Pfitz had me down for 8 miles w/5x600 (at 5k pace)<br><br>
So I ran to the track at an 8:20 pace<br>
2x around track easy 8:40 pace<br>
5x600 2:43; 2:44; 2:38; 2:42; 2:44<br>
w/200 rest between at a really slow jog (I didn't time these)<br>
run back from track 8:40 pace<br><br>
Total was 8.01 miles. Yeah!<br><br>
(the pace per mile for the 600's was: 7:18; 7:19; 7:04; 7:14; 7:19)
 

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Hi all!<br><br>
Great efforts all! Keep up the awesome work!<br><br><b>Jensparks</b> - Great times out there today! You are so going to rock at Bay State if you keep that up!<br><br><b>Grizzly</b> - Pokey is good when you're just getting back into it. It'll come back to you soon enough. Besides, it sounds like pokey means you can enjoy the views of the stars. Never a bad thing! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br><b>Everyone</b> - Super job!<br><br>
As for me:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/28/2007 <b>Time:</b> 17:51<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 7.0 miles<br><b>Total time:</b> 00:55:29.0 <b>Average Per Mile:</b> 00:07:55.6<br><b>Time at Speed:</b> 00:06:50.8 <b>Speed Miles:</b> 1.0 <b>Avg:</b> 00:06:50.8<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 181<br><b>Average HR:</b> 141<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 41.0<br><br>
Plan tonight was 7 miles with 8x100m strides and 100m recoveries in between.<br><br>
I managed to hit the plan, and I think I ran pretty well.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:13.2 1.0 00:08:13.2 154 145 00:08:13.2<br>
Mile 2 00:08:00.4 1.0 00:08:00.4 154 154 00:16:13.6<br>
Mile 3 00:08:00.5 1.0 00:08:00.5 153 151 00:24:14.1<br>
Mile 4 00:07:57.6 1.0 00:07:57.6 153 154 00:32:11.7<br>
Strides 00:06:50.8 1.0 00:06:50.8 0 0 00:39:02.5<br>
Burst-1 00:00:20.2 0.062 00:05:23.2 156 132<br>
Recov-1 00:00:31.8 0.062 00:08:28.8 158 158<br>
Burst-2 00:00:21.0 0.062 00:05:36.0 167 159<br>
Recov-2 00:00:31.7 0.062 00:08:27.2 164 167<br>
Burst-3 00:00:20.0 0.062 00:05:20.0 169 164<br>
Recov-3 00:00:33.5 0.062 00:08:56.0 164 169<br>
Burst-4 00:00:18.9 0.062 00:05:02.4 169 165<br>
Recov-4 00:00:31.0 0.062 00:08:16.0 169 172<br>
Burst-5 00:00:20.0 0.062 00:05:20.0 171 170<br>
Recov-5 00:00:32.1 0.062 00:08:33.6 171 173<br>
Burst-6 00:00:18.5 0.062 00:04:56.0 175 171<br>
Recov-6 00:00:31.3 0.062 00:08:20.8 173 177<br>
Burst-7 00:00:20.1 0.062 00:05:21.6 177 174<br>
Recov-7 00:00:30.0 0.062 00:08:00.0 175 178<br>
Burst-8 00:00:18.5 0.062 00:04:56.0 176 173<br>
Recov-8 00:00:32.2 0.062 00:08:35.2 176 178<br>
Mile 6 00:08:14.3 1.0 00:08:14.3 160 157 00:47:16.8<br>
Mile 7 00:08:12.2 1.0 00:08:12.2 157 156 00:55:29.0
 

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5 miles trails with my husband. It's always a challenge to run with him, since I start off faster than I normally would, and then struggle in the middle. He also took me over hillier trails than I'd had in mind. As in, I'm going to fall down this steep hillside, hilly.
 

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nice sweaty humid run this morning followed by an hour of soccer at lunch time where according to weather.com it was 90 degrees feels like 99 with humidity near 60%
 

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Nice out last night: 82F, sunny, with light breeze<br><br>
10.75 miles total<br>
2.5 warm-up<br>
6.25 @ T-pace (4x10min; with 2min recoveries)<br>
2.0 cool-down<br><br>
I'm getting stronger with the T-pace. Based on my last race, my VDOT increased to 53-54 range and a T-pace closer to 6:20 (I had been running T-pace 6:30-6:35.)<br><br>
We have an endless path in the metropark with 1/4 miles marked -- good for tempo runs. I am the fastest in my training group, so I went slower on the first rep in order get them going on the right pace and not too fast. After that, I found my groove and surprised even myself at the ease at which 6:20 pace felt.<br><br>
Here are the splits, in per mile pace, of each of the 10 min pushes:<br>
6:36<br>
6:21<br>
6:18<br>
6:19<br><br>
I feel really good about this workout. Now only 5.5 weeks to go to goal race.
 
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