Tuesday 28th August Runs

Liam3494 · Aug 28, 2007

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. 
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"> 
Liam

Grizzly · Aug 28, 2007

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

Moment's Notice · Aug 28, 2007

10 miles on the island View Drive loop.

Lofcaudio · Aug 28, 2007

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.

Alex · Aug 28, 2007

Just think of how fast you'll feel on race day...when it matters though. 
Griz did you get to see Mars last night? It was too cloudy here so I was bummed about that... 
Liam and HP, nice job out there. 
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">

Arrojo · Aug 28, 2007

6 miles at lunch. Sunny, 85 degrees and yucky.

Grizzly · Aug 28, 2007

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.

Road hawk · Aug 28, 2007

I envy the early morning folk. I just can't seem to get out early these days. 
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

Jensparks · Aug 28, 2007

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

rhody92 · Aug 28, 2007

No run today. I'll hit the gym to lift tonight and may mix in 20 minutes on the elliptical.

equinox marathon 43 · Aug 29, 2007

Hi all! 
Great efforts all! Keep up the awesome work! Jensparks - Great times out there today! You are so going to rock at Bay State if you keep that up! Grizzly - 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"> Everyone - Super job! 
As for me: Daily Run Report - Speed Work Date: 08/28/2007 Time: 17:51 Run Type: Speed Work Distance: 7.0 miles Total time: 00:55:29.0 Average Per Mile: 00:07:55.6 Time at Speed: 00:06:50.8 Speed Miles: 1.0 Avg: 00:06:50.8 Course: Track Max HR (for entire workout): 181 Average HR: 141 Shoes: Mizuno Wave Rider 10 - 08/2007 Date Entered Service: 08/20/2007 Ending Mileage: 41.0 
Plan tonight was 7 miles with 8x100m strides and 100m recoveries in between. 
I managed to hit the plan, and I think I ran pretty well. Run Segments 
Name Time Distance AvgMile HR AvgHR Total Time 
Mile 1 00:08:13.2 1.0 00:08:13.2 154 145 00:08:13.2 
Mile 2 00:08:00.4 1.0 00:08:00.4 154 154 00:16:13.6 
Mile 3 00:08:00.5 1.0 00:08:00.5 153 151 00:24:14.1 
Mile 4 00:07:57.6 1.0 00:07:57.6 153 154 00:32:11.7 
Strides 00:06:50.8 1.0 00:06:50.8 0 0 00:39:02.5 
Burst-1 00:00:20.2 0.062 00:05:23.2 156 132 
Recov-1 00:00:31.8 0.062 00:08:28.8 158 158 
Burst-2 00:00:21.0 0.062 00:05:36.0 167 159 
Recov-2 00:00:31.7 0.062 00:08:27.2 164 167 
Burst-3 00:00:20.0 0.062 00:05:20.0 169 164 
Recov-3 00:00:33.5 0.062 00:08:56.0 164 169 
Burst-4 00:00:18.9 0.062 00:05:02.4 169 165 
Recov-4 00:00:31.0 0.062 00:08:16.0 169 172 
Burst-5 00:00:20.0 0.062 00:05:20.0 171 170 
Recov-5 00:00:32.1 0.062 00:08:33.6 171 173 
Burst-6 00:00:18.5 0.062 00:04:56.0 175 171 
Recov-6 00:00:31.3 0.062 00:08:20.8 173 177 
Burst-7 00:00:20.1 0.062 00:05:21.6 177 174 
Recov-7 00:00:30.0 0.062 00:08:00.0 175 178 
Burst-8 00:00:18.5 0.062 00:04:56.0 176 173 
Recov-8 00:00:32.2 0.062 00:08:35.2 176 178 
Mile 6 00:08:14.3 1.0 00:08:14.3 160 157 00:47:16.8 
Mile 7 00:08:12.2 1.0 00:08:12.2 157 156 00:55:29.0

altoids · Aug 29, 2007

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.

Floridaboiler · Aug 29, 2007

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%

roots · Aug 29, 2007

Nice out last night: 82F, sunny, with light breeze 
10.75 miles total 
2.5 warm-up 
6.25 @ T-pace (4x10min; with 2min recoveries) 
2.0 cool-down 
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.) 
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. 
Here are the splits, in per mile pace, of each of the 10 min pushes: 
6:36 
6:21 
6:18 
6:19 
I feel really good about this workout. Now only 5.5 weeks to go to goal race.

Alex · Aug 30, 2007

Very easy 5 mile recovery run.

Tuesday 28th August Runs

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