[donskiman]

<p>Hello everyone!</p>
<p> </p>
<p>Daily run. Kept it very slow and easy today.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>45m 36s - 5.20 miles - 08m 46s/Mi<br><br>
11:15 AM <br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Hot/mid 80s - Sunny and windy. Crawford/Grinnell to Powers turnaround to Amherst/Watson/path/Upton/home. Slow easy pace run. Stretching afterward.</p>

 

[purple hayes]

<p>4 miles on the treadmill and 20 min. high cadence spin.</p>

 

[Muffin Queen]

<p>55 minutes on the trainer in the morning</p>
<p> </p>
<p>50 minute run on the treadmill at lunch</p>
<p> </p>
<p>Looking forward to going home and relaxing.</p>
<p> </p>
<p>Hope all in the NOVA/DC/Baltimore area are safe.</p>

 

[MBannon]

<p>Nothing yet.  Some sort of short bike workout with a tempo interval in the middle after work, with maybe a short brick run after.</p>

 

[1Topodope]

<p>6am bootcamp and 6pm swim in the fishbowl - 1800 yards.  Happy Tuesday!</p>

 

[em73]

<p>pilates.  lots of oblique work last night, oof.</p>

 

[SpartyGirl]

<p>4 FANTASTIC miles - may have been my fastest 4 ever. <span id="user_yui_3_3_0_8_131419047724215"><img alt="biggrin.gif" id="user_yui_3_3_0_8_131419047724214" src="http://files.kickrunners.com/smilies/biggrin.gif"></span></p>

 

[AdCo]

<p>I did a local 5K trail race.. Holy Hell was it hilly!! I sucked.. my slowest 5k in years.. oh, well, it was fun and a challenge.. also I'm not a fan of rocky trails as I freak out about twisting an ankle. </p>

 

[cak73]

<p>I ran in the morning.  4.07 miles.  No humidity, so that was nice.</p>

 

[JWcrew]

<p><span style="font-size:medium;"><span style="font-family:'times new roman';">My focus on running to date pretty much has been on completing my runs without having to stop.  This has been getting easier now that it's cooler and less humid.   I'm up to 6 miles at an easy pace, but most of my runs have been on fairly flat routes.  I decided to start mixing in some hill repeats to build leg strength and stamina. </span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">1 mile warm up, 6 repeats with increasing effort on .2 mile incline (.4 total up and down), 1 mile cool down.</span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">I plan in incorporating this hill into some type of a loop around the park.</span></span></p>
<p> </p>
<p><span style="font-size:medium;"><span style="font-family:'times new roman';">Jon  </span></span></p>