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Early morning run with Horrible Peanut today. Out at 6 and a 10 mile run around Dublin Waterfront in the drizzle. A little over 9 minute pace and a good workout, proving that my legs need more miles in them.<br><br>
Liam
 

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How nice that you guys could run together<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 60 min stairmaster and some core/ab work this morning for me
 

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Speed workout today:<br>
1x400 (5k pace)<br>
1x800 (10K pace)<br>
1x1200 (10K pace)<br>
1x1600 (10K pace)<br>
1x1200 (10k pace)<br>
1x1200 (10K pace)<br><br>
10K pace is between 7:35-7:45 and we did recovery between each segment 30 sec, 90, sec, 2 min, 3 min, 2 min, the last one brought us to the finish and we walked it in......Awesome Run! Very encouraging....
 

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Just a stiff 4 miles for me today. It was supposed to be my day off, but I am stiffer than usual after a 10 day vacation. figured this would loosen me up.<br><br>
The heat and humidity this morning, even at 530am, was a killer.<br><br>
70F and 68F Dew point (93%<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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I got to run today! Woot! It actually felt pretty acceptable too. I did just a little over 4 miles. I had some mild discomfort with in my Achilles - it came and went - but pretty tolerable. Felt better than either of the 2 short runs I did last week. I am having some mild discomfort in the area now, but not bad. I'm feeling enouraged. More ART tomorrow and Thursday.
 

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Today was my 61st straight day of running and I took things easy with a 6 mile recovery run. I'm less than three weeks away from the Heart of America Marathon and will begin to taper so that I will be ready to go on Labor Day morning.<br><br>
Enjoy those workouts!
 

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aphigirl01 - Keep healing up - Achillies can be damn stubborn.<br><br>
I spent 6 weeks a few years back on constant Ibuprofen, and the old ice/heat therapy for 1 hour each night. Lots of eliptical and lots of painful running those days.
 

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Slept in - Only time for 10 easy miles this am - Very sweaty - As Moments notice pointed out, not hot - just humid.<br><br>
I will have to do my main workout tonight -
 

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step test this morning. Only showed what I knew <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> But seeing the numbers made reality set in. I even knew on the treadmill when I was going to my anaerobic threshold... and I was only going at my old MP. I'm officially a minute per mile slower than I was in April. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad2.gif" style="border:0px solid;" title="sad2">
 

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4.75 miles. 35 minutes of the run was tempo. I'm not really sure what I am doing, since I don't really have a 5k or 10k pace to base my time on. My slowest pace and fastest pace are not all that far apart. Ah, well. It was slow run, with a bit that was faster in the middle.
 

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6x1k at hard effort for me today...based on how muggy and how my legs felt I'm very pleased with my times.<br><br>
Coach has a 201 which I don't really trust because of the clouds and tree cover and we had 2 variations of the loop. At the end there was a little add on that added 20 seconds and I did that one 3 of the times and the shorter one 3 times so I think it averaged out to 6k or even a little more.<br><br>
3:40 (L), 3:22, 3:28, 3:28, 3:48 (L), 3:43 (L)<br><br>
The L ones are the longer loop one. My legs had no pop in them so I'm happy I guess...I just wish we did more of a warmup and cooldown for a bit more mileage. I ran another 1.5 miles after practice and still only had 6. I guess that's all right though being a lot of it is quality miles. Oh well...Coach knows best.
 

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Hi all,<br><br>
Nice workouts folks.<br><br><b>Lofc</b> 61 straight days??? My knees ache just <b><i>thinking</i></b> about that!!!<br><br>
For those of you wondering, I have decided on my game plan for the 2 "mulligan weeks" that I built into the program. I have decided to repeat the last 2 weeks of Mesocycle #3.<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/14/2007 <b>Time:</b> 17:28<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 9.0 miles<br><b>Total time:</b> 01:19:10.1 <b>Average Per Mile:</b> 00:08:14.0<br><b>Time at Speed:</b> 00:21:36.8 <b>Speed Miles:</b> 3.0 <b>Avg:</b> 00:07:12.3<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 187<br><b>Average HR:</b> 153<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 236.05<br><br>
Plan tonight was 9 miles 5x600 VO2max with a 400m recovery between each.<br><br>
I hit the plan. The VO2max bursts were faster than goal pace. Goal pace for my 5K PR is 2:30.<br><br>
The first 3 miles are actually longer than a mile, as they were run in lane 6. Lane 3 is the 1/4 mile lane on the track that I am running on.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:02.8 1.0 00:09:02.8 148 144 00:09:02.8<br>
Mile 2 00:08:48.1 1.0 00:08:48.1 146 150 00:17:50.9<br>
Mile 3 00:08:48.2 1.0 00:08:48.2 151 147 00:26:39.1<br>
Mile 4 00:08:23.3 1.0 00:08:23.3 145 149 00:35:02.4<br><b>VO2max 00:21:36.8 3.0 00:07:12.3 0 0 00:56:39.2</b><br><span style="color:#FF0000;">Burst-1 00:02:16.7 0.375 00:06:04.5 176 160</span><br><span>Recov-1 00:02:16.5 0.25 00:09:06.0 147 155</span><br><span style="color:#FF0000;">Burst-2 00:02:13.8 0.375 00:05:56.8 181 172</span><br><span>Recov-2 00:02:15.8 0.25 00:09:03.2 149 161</span><br><span style="color:#FF0000;">Burst-3 00:02:13.5 0.375 00:05:56.0 184 174</span><br><span>Recov-3 00:02:16.5 0.25 00:09:06.0 152 162</span><br><span style="color:#FF0000;">Burst-4 00:02:15.8 0.375 00:06:02.1 183 175</span><br><span>Recov-4 00:02:20.0 0.25 00:09:20.0 154 166</span><br><span style="color:#FF0000;">Burst-5 00:02:15.1 0.375 00:06:00.3 187 177</span><br><span>Recov-5 00:01:13.1 0.125 00:09:44.8 164 178</span><br>
Mile 8 00:08:44.3 1.0 00:08:44.3 159 157 01:05:23.5<br>
Mile 9 00:08:42.3 1.0 00:08:42.3 161 157 01:14:05.8<br>
Recov-1 00:05:04.3 0.0 00:00:00.0 94 121 01:19:10.1
 

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Hill repeats tonight, 8 of them. Sprint up 90 seconds, jog back down. With long warm up and cool down a total of 8 miles.<br><br>
This week I had to modify the 18/55 plan to accommodate hiking this coming weekend. Hopefully the changes work out ok!
 

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fox-runr, that's how I've been feeling a lot during this comeback, too. *knock wood* I feel like I am starting to respond to training and gain back some fitness, but it's been slow going.<br><br>
Sort of a "brick" for me today:<br><br>
I did Thursday's easy 5 miles, mostly so I would not have to get up before 5 a.m. which is the only time I'd be able to do the run on Thursday. I thought my legs would be complaining after last night's track workout, but they felt perfectly fresh. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused"><br><br>
After that I took a spinning class.
 
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