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Tuesday January 22 2008

1K views 49 replies 26 participants last post by  RichardC 
#1 ·
Good morning all.<br><br>
1600 meters in the pool this morning. I am getting faster. <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> That is a good thing. I guess if I keep practicing it will get easier. Breathing is better. I still have a tough time breathing while my head is in the water. <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Maybe one day I will grow gills.<br><br>
Plan is for 20 + miles on the bike today at lunch if the weather holds and if not we may ride in the rain anyhow.<br><br>
Have a great day all.
 
#3 ·
Good Morning<br><br>
Dave - Once you get that breathing down you're gonna fly!<br><br>
Alex - Have a good one later<br><br>
Heading out for 6 in a bit. Got an email from my coach saying he's not sure he wants me to train for a May Marathon unless my back is 100% by the end of the month. Feels like the additional volume may lead to trouble. We'll see how it goes.<br><br>
Birthday tomorrow and heading to Oregon.<br><br>
back in a slow flash
 
#5 ·
Dave- looks like the tri work is really coming along.<br><br>
Alex- when does track practice start for you guys? I know it hasn't officially started at my old high school yet but a few of my Dad's (high school girls coach) runners have started running together.<br><br>
Dan- definitely be careful with that back- they can be a little tricky.<br><br>
Richard- don't be afraid to rest if you need to. You've been turning in some nice runs lately.<br><br><br>
For me- I kind of waffled between taking it really easy yesterday and trying to get a good workout in. As soon as I got out there, the Garmin said low battereis, so I thought I'd better make this a little up-tempo run to be sure I got the whole thing in. Went to map out another neighborhood that ended up being a decent bit larger than I though.<br>
So, I went from "maybe I'll take it real easy today" to "just ran 12 miles a little up-tempo"<br><br>
I'm feeling pretty good too, so if the legs aren't sluggish tonight, I might just ignore that whole step-back week I was considering this week.<br><br>
Good runs today for everyone.
 
#6 ·
Dave-- With practice the breathing will get easier and will make your swimming faster.<br><br>
Good morning everyone. I have 4 or 5 scheduled for this afternoon. No snow shoveling today and I am glad. I think the final report for snow was around 10-12 inches of the white stuff. Have a great day.
 
#7 ·
Hey all<br><br>
Sounds like everyone is doing well today and has good aspirations for the day.<br><br>
Dan - Happy early Birthday and hope the B-day fairy brings you a healthy back.<br><br>
Today had meeting at lunch and it was cancelled. Didn't bring gym bag, so today will be 4m tonight outside. I am sure the outside run will do me well after work today. I work in financial industry & Fed cut rates today. It will be a crazy day.<br><br>
Also, I have been putting too many miles on the TM and my legs are getting use to not having to work as hard. Noticed it with sluggish run on Sat.
 
#8 ·
Ended up doing 8x400 last night (w/400m jogs) in the dark after work. There was some snow on the path but luckily it wasn't slippery and I was still able to hit my goal times (for the most part). Did the 400's at 5:20 pace and bookended the run with 1 mile runs, for a total of 6 miles. Did some ab-work when I got home too.<br><br>
Hopefully I'll get in 6 miles over lunch, although it's really cold and there's about 3 inches of snow on the ground now, so we'll see.
 
#9 ·
Hi all. 6.2, wind, icy roads and hills. Overdressed (again) because it was at least 16 degrees warmer than forcast last night.
 
#11 ·
David--great job in the fishbowl! Breathing is a learned thing. Turn your head just enough so you're not taking in water, but not so much you are twisting...<br><br>
Dan--bummer... Behave yourself and let your back heal.<br><br>
Mailbox--I don't like you! I never have runs like that!<br><br>
Grizzly--gotta love winter. Forcasters here can't seem to give us good predictions! I had the same problem. Forcast was for 20*, but when I came downstairs, it was already 30*. So much for the gear I had packed!<br><br>
As for me, fishbowl this morning. Somewhere around 1700 (still can't count laps...) in 43:something. Only 3mins over coach's goal time, so maybe I'm getting somewhere???<br><br>
Quick changed, then out for a run. 30* and about an inch of snow on the ground. Life is GOOD!!! First 3/4m is on the road, which was just wet. The rest was on the sidewalk, which was fresh snow. There was just enough snow so I never did get a good pushoff. Outbound there was a bit of wind, and the "snow" was more of a freezing/very cold drizzle. Bummer. I was hoping for big fluffy flakes... Anyway, it was a very enjoyable run. Managed a 30sec neg split. 4.5m, 40:00, 8:53pace.
 
#12 ·
<br>
Is that 1700 meters or yards? Just kind of curious, I did 1600 meters in 43:34. Of course you were probably 18 - 1900 and just don't realize it.<br><br>
Great job.
 
#13 ·
I managed to bring my running kit to work so will be shooting for an easy 4 or 5 miler on the TM later on. However; I did forget my headphones (normal iPOD ones don't stay in) so will have to force myself not to speed up, which is my cure for TM boredom.
 
#16 ·
A quick good morning while I wait for my project files to come up, then I have to scramble in preparation for a 1pm review meeting.<br><br>
40 minutes on the home elliptical before work this morning plus about 10 minutes of core work. I would like to have done more but didn't have enough time. I'm hoping that maybe this afternoon I can squeeze in a few recovery miles, but it will be tough. I can't work out tonight because of another commitment. Oh well, glad I got something in this morning; I hate unplanned off days!<br><br>
Back later...
 
#17 ·
<img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"><img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Got ready to go for my lunch time ride and I open the door and to my surprise it was raining. <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"><img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Maybe in the rain??? <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif">
 
#18 ·
7 miles this morning. Supposed to be 5, I was going to do 6 but 7 felt right. Back stiff still. Icing.
 
#19 ·
Hi All - seems like a Monday today, pretty slow start out there.....<br><br>
tempo day for me. 7.5 miles at 6:52 over some little rolling hills (9.25 overall). felt good, to be honest i think i've improved a little since my last race so these tempos are a little slower than current tempo pace. race in 12 days, so i'll get a chance to (hopefully) set those training paces a little quicker......
 
#20 ·
Mailbox Head - way to get 12 in! Ever try and run without data? <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br>
Grizz - Maybe check weather.com (or even a thermometer) before heading out?<br>
missy1102 - wow 4 at 6 AM, that's great. I barely slept too.<br>
vashondan - It's good to feel good!<br><br>
I did 6.2 miles at lunch. Temp in the upper 20's, but with a strong wind. Nice day for a run. After Sunday's debacle I was really unmotivated, but a new pair of Asics helped.
 
#21 ·
<br>
I typically let myself have a few runs every couple of weeks where I leave the gear at home and just run. Other than that, I feel like I need to go with the HR data during base building mode because if not, I'll inevitably get a little bored and pick up the pace faster than I should be doing.
 
#22 ·
Well, the 5k i ran on Saturday took place in 37 degree, rainy and somewhat windy weather....rather unpleasant for those of us not really used to it, but the HMers and marathoners were the ones who really took it on the chin with more wind and harder rain....<br><br>
At any rate, finished 2nd AG in the 5k and won a small trophy as my reward....LOL when my name was called since i ran it in 26:14 and felt as slow as i was, but i think the HM took away many a faster runner <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">...<br><br>
In reading back over the last few days, way to run strong in such awful cold....some real tough folks out there!! <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br><br>
I set a cold running PR on Sunday, running 5 miles in 22 degree weather with sore knees adding to the excitement....22 is nothing for most of you and actually felt good to me after about a mile....we only hit the low 20s maybe 5-7 mornings each winter down here....how someone like Nirvana can manage 5 or 6 in -10 weather is hard for me to fathom....<br><br>
sorry to see the Pack bow out in frigid Lambeau....glad the patriots won, though!<br><br>
Hopefully 5-6 at the track tonight, maybe upper 8's pace...we'll see....noticed a bit of ITBS in my RIGHT knee the other day, balancing out the lingering rpoblem in the left knee!! great fun....<br><br>
have a good afternoon all.....
 
#23 ·
Lunch time ride in some rain. It was sparadic out there but none the less it was rain. Not a bad ride though. I took it easy to avoid any mishaps. 24.2 miles in 1:23.<br><br>
Nice job out there all.
 
#24 ·
Dave: it must be nice to be able to ride outside in January!<br><br>
Dan: Happy Birthday tomorrow! I kind of agree with your coach that it might be a lot of strain in a short period of time. How about a Fall/Winter race instead?<br><br>
Arrojo: They can't ALL be good races, right? Have you been doing speed work at all? I haven't seen you say anything about it, and I know you usually do ... maybe that's what's missing since the track has been snow-covered?<br><br>
As for me ...<br>
5 progressive miles on the treadmill today after (also did .25 warmup & .25 cooldown). Legs are feeling surprisingly well considering the race Sunday and my 2 hours on the trainer last night. Did 20 minutes of upper body weights after the run. If I'm lucky I'll do a quick ride on the trainer tonight and some yoga too. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
#26 ·
Hey everyone. Some great runs and rides and swims out there already today. I'm pretty swamped at work today, but I'll jump in here long enough to log my speedwork...<br><br>
1 mile @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
2 minutes @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
2 minutes @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
2 minutes @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
2 minutes @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
2 minutes @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
2 minutes @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
2 minutes @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
2 minutes @ 7:53 pace<br>
1/4 mile @ 6:03 pace<br>
4.79 miles @ 7:53 pace<br><br>
Total - 10.04 miles, 75:00<br><br>
Ok, so after the last interval I was just going to run another mile to cool down, but I was NOT tired. So I went ahead and ran the extra to make it 10 miles. I don't know what to think...that speedwork is helping, obviously. Today, when I was running those quarters, I ran all 9 of them and I was barely sweating. All I have to say is, I feel sorry for those people I race against this Sunday in that 8k I'm running in. I hope I do as well as I feel today!!! I'm so excited to be running this well only 8 weeks into this program! Only 12 weeks until Boston...
 
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