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I have had a decent headache since Fridays run - If you remember I glyched out and limped home. THis morning it is intense enough that if it was not month end close (Bean Counter) I would be home sick - I managed to bear it out for 5.5 very slow miles this am - Not close to whats on the schedule. Team C - Pick me up -<br><br>
If you reply - please do softly - it hurts to think.
 

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Flounder...yikes, that doesn't sound like a very enjoyable run.<br><br>
Due to my tough workout yesterday, I just ran a little over four miles of recovery this morning. I had to speed up on the last mile in hopes of getting home before the rain hit. I made it with plenty of time to spare.
 

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7 miles @ lunch @ a comfortable 8:02 pace.<br><br>
10 min. core.<br><br>
2 black flies swallowed. <img alt="razz.gif" src="http://files.kickrunners.com/smilies/razz.gif">ukeright:
 

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went downstairs<br>
warmed up<br>
picked up barbell<br>
put down barbell<br>
went upstairs and cleaned like a maniac<br><br>
I need FOCUS when pumping iron, and it wasn't there today because I was thinking of all the dustbunnies that needed killing.<br><br>
<I'll count today as an unplanned rest day>
 

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Hi all,<br><br>
Before I post my report, I wanted to let everyone know I heard from the poster known as <b>ellenshana</b> via e-mail yesterday. Her recovery is coming along, and hopefully she'll be back posting with us in the not-too-distant future. I told her when she gets a second, she should drop in and say hi, but for now I wanted to let you all know that she is on the mend.<br><br>
Some great running out there today folks! Amethyst and Flounder: sorry you're not feeling well. Get well soon.<br><br>
Anyway, here's my report:<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 04/03/2007<b>Time:</b> 16:45<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 16.0 miles<br><b>Total time:</b> 02:24:08.5<b>Average Per Mile:</b> 00:08:41.6<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=712341" target="_blank">Home 16 mile loop</a><br><b>Max HR (for entire workout):</b> 166<br><b>Average HR:</b> 156<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 190.9<br><b>Weather:</b> Cloudy, cool, raw, with a bit of light rain.<br><b>Temperature:</b> 39<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 36<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 31<b>Time:</b> Start<br><b>Dew Point:</b> 32<b>Time:</b> End<br><b>Wind speed:</b> 2<b>Max Gust:</b> 11<b>Direction:</b> ENE<br><br>
Celebrated my 37th birthday with a 16 mile run. Legs were a bit tired, so I went a bit easy in the early going.<br><br>
It was cloudy and cool, but as the run went on the clouds started to spit a little bit, so I picked it up a bit trying to get home before the serious stuff hit. Fortunately I did.<br><br>
All in all, not too shabby, for an old guy.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:08:58.61.000:08:58.615314400:08:58.6<br>
Mile 200:08:35.51.000:08:35.515115200:17:34.1<br>
Mile 300:08:45.01.000:08:45.015615300:26:19.1<br>
Mile 400:08:40.01.000:08:40.015215600:34:59.1<br>
Mile 500:08:38.31.000:08:38.314815200:43:37.4<br>
Mile 600:08:45.41.000:08:45.415115200:52:22.8<br>
Mile 700:08:48.61.000:08:48.615915401:01:11.4<br>
Mile 800:08:59.51.000:08:59.515215301:10:10.9<br>
Mile 900:08:43.51.000:08:43.516515701:18:54.4<br>
Mile 1000:08:10.91.000:08:10.915916001:27:05.3<br>
Mile 1100:09:06.51.000:09:06.516216301:36:11.8<br>
Mile 1200:08:24.21.000:08:24.216216301:44:36.0<br>
Mile 1300:08:53.11.000:08:53.116216201:53:29.1<br>
Mile 1400:08:45.01.000:08:45.016116402:02:14.1<br>
Mile 1500:08:23.11.000:08:23.116516302:10:37.2<br>
Mile 1600:08:28.31.000:08:28.315916102:19:05.5<br>
Recovery-100:03:02.10.000:00:00.011912902:22:07.6<br>
Recovery-200:02:00.90.000:00:00.011511802:24:08.5
 

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I'm back from NC, and also on day 7 of this freakin' cold and sore throat. Yuck.<br><br>
During vacation I managed only two runs. Run #1 was 4.5 miles with 800' of down and 800' of up. A severe leg-thrasher that I felt for a few days!<br><br>
Run #2 was 7 miles on the treadmill at the hotel in Charlotte.<br><br>
So, today was a makeup run and despite feeling like absolute crap I managed to drag myself out for 18 miles in 2:35:06 (8:37/mi). I might have gone a bit farther if I had brought some food<br><br>
Back to work tomorrow, so hopefully a good night's rest tonight.
 

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Good evening,<br><br>
1.5 mile warm up, 5 mile tempo in 38:38, 1.5 mile cool down. Tempo felt pretty good. It was a little faster than I planned (was shooting for 8:00 min/mile pace) but that's okay. It felt manageable, considering I was contending with gail force winds.
 

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I taught pilates w/fitballs and then yoga this morning. What a great way to start my day.<br><br>
Tonight I swam 1500m. I would have done more, but the pool closed. Boo!
 

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Still feeling some soreness from the weekend miles. I really underestimated the recovery time needed. Or, I could have pushed it too hard. Either way, I'm not 100% yet.<br><br>
9 miles cycling (to and fro the track)<br>
6 miles recovery run<br>
15 minutes of core and push-ups<br><br>
Tried something new tonight: Barefoot stiders on the soft "field turf" football field. 6 reps. No issues with turnover, and barefoot felt comfortable. I'll likely try this again.<br><br>
Good runs, all.
 
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