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Discussion Starter · #1 ·
Morning folks!<br><br>
Off to do my 10x600m here in a few minutes <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> very pumped. I'll report back later.<br><br>
Run strong, everyone!
 

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Liz: THat is Awesome!!!!!<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Evening workouts again plus alotof stretching
 

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Recovery run tonight...<br><br>
Liz I bet you rocked those. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Feeling any better Richard?<br><br>
Tazz - That's reall cool about running with your son
 

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Liz - Have a great run.<br><br>
Richard - Have a good weekend later.<br><br>
Phill - Congrats on the job.<br><br>
Alex - Congrat on the scholarship.<br><br>
Me - Well 600 meters in the pool, 500 continous in 9:27. He he <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">. My goal for this weekend is 9:30 for 500 so i don't see this as an issue. My only concern now is trying to swim to fast. Hopefully the other swimmers will keep me in check.<br><br>
I am getting anxious. Not to excited about the weather forecast right now. Isolated T-storms and high winds. Yuck. <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif">
 

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Dave, Dont worry about trying to swim too fast. It is meant to be a sprint distance. I am really excited to hear your report!<br><br>
Alex... I am doing alot better.. back is almost 100 percent. My IT band is still bothering me... but I am Icing and stretching. and trying my best to hold back on running (not happy about it) Enjoy your recovery run tonight.
 

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Wow, sounds like a good workout planned Liz.<br><br>
Richard- yeah, it's not fun to hold back, but you'll reap the benefits later.<br><br>
Enjoy the recovery Alex.<br><br>
Dave- you've got a lot of race experience. Even if it's not in this particular event, you know yourself weel enough to not kill yourself in the swimming leg. You'll be fine.<br><br><br>
Busted out the heart rate monitor for the first time since January last night. Pleasantly suprised. The pace was about where I thought it would be (8:55 mpm @ 140) but the cool thing was that instead of my heart rate drifting up as the mileage piled up, it actually leveled out and decreased the farther I got into the run. I'll take that as a good sign.<br>
Oh yeah, got 10 easy in. Did some core work last night also.<br>
Planning on 10, will try to get a few more in if possible tonight.
 

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Good morning all.<br><br>
Liz, hope the intervals went well.<br>
Dave, best of luck with the tri ...and with the weather!<br>
Alex enjoy the recovery run.<br>
Richard, sorry the IT band is still not behaving -- hope it gets better soon!<br>
Mailbox, good running last night!<br><br>
Stuff came up this morning so had to skip my run. Will probably do a long tempo tomorrow...
 

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Mailbox, what, don't get all Hannibal Lecter on us, ok?<br><br>
4.23 miles for me on the roads after getting the kids out the door. I thought I would do it relatively easy, around 9:30, but I ended up with 9:06 average, with 8:56, 9:05, 9:05, 9:15 (hill) and 2:09, total 38:32.<br><br>
It was COLD and i wore shorts. Something like 25 degrees? Duh.<br><br>
Good ones, all.
 

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David--you are going to do great! As far as degree of effort--figure out your estimated finish time. THink back to your last race in that time. That is the effort you need to put into each event. You'll do great! I think you are over thinking it.<br><br>
Liz--hope your track workout went well.<br><br>
mailbox--great news on the HR data!<br><br>
It's Tuesday, so that means... fishbowl! Couple of 'easy' tempo sets, which coach had down as a 35min workout. Took me 48:39. Yep. Still slow.<br><br>
Remember the guy who walks the track above the pool who told me I swim like a barge? He came down to talk with me this morning. He said my form is looking much better. Although, my last set it looked like I was really slowing down. Uh, yah, that was my cool down???
 

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4BM - I know I am over thinking this whole thing. I just don't want to waste all my energy on the swim. I guess I would rather start to slow that way to fast.
 

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<br>
Sorry Ellen- I'm going to have to claim ignorance on this one. I know who Hannibal is, but I think the reference is going over my head...<br><br><br>
4BM- I don't think you can claim being slow. If that guy said you used to look like a barge swimming- he'd say I look like a barge with a few holes in it if he saw me swimming.
 

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Hey Everyone,<br><br>
Man, really tired this morning. Slept through two alarms. Serious thought being given to not running today. I'll give it another half hour or so to see if the caffeine helps but not to hopeful..<br><br>
Back later to catch up.
 

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I know he's a character in Silence of the Lambs. I just don't think I've been able to make it past the part where the dude from Monk tucks his junk up and dances around. Maybe there's a line after that part that Ellen was referencing that I missed?
 

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I didn't get around to posting yesterday's workout... anyway, I ended up in a spin class for 40 mins. Ran 2 recovery miles afterwards at 8:30mpm - seemed to take forever<br><br>
I just have to say that I dislike spin class...nay hate. Mainly because I like to have specific information on cadence and resistance. The whole "another turn" is too ambiguous - is that a whole revolution? a half? 3/4? Tell me!!! I guess that comes from being an engineer. I prefer the computrainer - it's my bike and I know the cadence, control the exact gearing, and can see the laod. Anyway, it was a freebie as part of a triathlon training program that I was scoping out for DW. Didn't finish until 9pm - not good as I had no dinner... then had to rescue DW who'd gotten a flat. Turned out she'd driven into the Grand Canyon and bend a rim. Guess who's car I'm driving today.<br><br>
Today, I have 800s on the books but may move that to tomorrow and do 6 easy miles. It'll be a game time decision based on how my legs are feeling. My quads are tired since I put way too much resistance on the spin bike last night (see previous paragraph on specifics...)<br><br>
Alex - congrats of the scholarship.<br>
Phillip - can we swap jobs? Please...<br>
Mailbox - a decreasing HR? Nice... I wish I could stop mine creeping up the stairs<br>
4BM - looks like you are getting some expert coaching at the pool. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Liz - Hope you crushed the 600s.<br>
Loopy - tempo run... I likey<br>
Ellen - nice run<br>
Richard - on the mend then?<br>
Dave - if your Tri swim leg is in a pool, you won't have to worry about going too fast... DW does one of these types of Tri per year and folks always get in her way as she swims the laps.
 

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Hey everyone. Plan today called for 3 miles recovery mixed with 6x100 Striders. The results: 3.22 miles @ 10:28 pace. It rained all night and stopped right before the run - lucky me!<br><br>
I'll be back in a bit with my oatmeal and coffee!
 

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Boyerdavea - Have fun - relax<br><br>
I actually got my sorry ass out of bed this am - Actually I had to have a blood draw at 5:10am for health assessment at work. After I went to YMCA for a 4 mile recovery jog.
 

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Discussion Starter · #18 ·
Back from my workout. Cold and 7:45am kept me on the treadmill this morning. However, I still had a great workout <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
2 sets of 5x600m- 75 sec rest; 3 minutes between the 2 sets.<br><br>
first 5 were all in 2:28 pacing thanks to the TM.<br>
second 5 were 2:28, 2:28, 2:27, 2:25, 2:22.<br><br>
Now I'm exhausted, eating oatmeal and drinking gatorade <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
RA- I've gotta try spin class- how was it?<br>
Dan- Coffee ALWAYS works to get me up and running.<br>
4boys- Nice job in the bowl <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Ellen- Toughin' it out in shorts-- Nice!<br>
Loopy- Enjoy your tempo tomorrow.<br>
Mailbox- two 10 milers in a row? That's my planned long run this weekend haha, nice job.<br>
Dave- Way to go on the swim! You've been posting some great times, I can't wait to see what you're gonna do in this tri.<br>
Alex and Richar- Enjoy your evening runs!
 

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Hey Tazz - To answer yesterdays question<br><br>
1100-1500 ft elevation change per loop - Is it a lot of constant ups and downs or a couple of big mamoth climbs and decents?<br><br>
I would suggest to train on similar terrain - I have not done a 50k trail, but have done a 50 mile trail run. 2 weeks earlier I had run a 6:19 pace marathon. The 50 miler was almost constantly hills up and down. I walked anything of any steepness up (Power walked) and jogged down. I ran any flats areas. I averaged 9:24 pace per mile and I could not have done much faster at the time.<br><br>
I only trained for a flat road marathon, not a hilly trail 50 miler. I would have run and walked lots of steep ups and downs and spend much more time on trails if I were to do it again.<br><br>
I also would not have been that serious about the race - My body took a beating, if I had backed off 5-10%, I would have felt much better.
 

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<b>Mailbox</b> - There's a line in Silence of the Lamb where one of the guards or handlers talks about Dr. Lecter, who while wearing a heart rate monitor, kept his heart very low and very even even though he was...doing something strenuous. <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"><br><br>
Me - I have been managing to run, but usually at night. Today it was 5.15 miles in 56:55. Running in circle on the road outside the mall. Probably in the 50s, cold for us Phoenicians. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 
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