Tuesday July 10th

merigayle · Jul 10, 2007

ouch! i got a trigger point in my foot a few weeks ago and was KILLER to get out, i almost passed out on the table. I have gotten knots in my feet, but never trigger points! I was a bit sore after the session, but fine the next day.

Arrojo · Jul 10, 2007

1! 
Track workout tonight in the 90 degree + humidity: 
1600m, 400m rest, then 16 x 40 second repeats, with 40 second rest in between. I expect to lose a few lbs of sweat for sure.

toe jam on crusty feet · Jul 10, 2007

i was cursing her for sure!!! It was P.A.I.N.F.U.L.---big time. But, i am so happy!! I am gonna try an easy 3 tomorrow morning!

equinox marathon 43 · Jul 11, 2007

Hi all 
Plan today is a two-a-day, with a 6 mile recovery run in the morning and a 4 mile recovery run in the afternoon. Morning run was on pavement. 
Here's the report on the morning run. Daily Run Report Date: 07/10/2007 Time: 04:06 Run Type: Just A Run Distance: 6.0 miles Total time: 01:02:38.3 Average Per Mile: 00:09:34.7 Course: OTHER COURSE Max HR (for entire workout): 141 Average HR: 124 Shoes: Mizuno Wave Rider 10 - 06/2007 Date Entered Service: 06/26/2007 Ending Mileage: 12.0 Weather: Cloudy, foggy and humid. Temperature: 63 Temperature Type: Ambient Air Time: Start Temperature: 63 Temperature Type: Ambient Air Time: End Dew Point: 62 Time: Start Dew Point: 62 Time: End Wind speed: 0 Max Gust: 1 Direction: S <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">HOME 5 MILE LOOP</a> WITH A ONE MILE ADD ON. 
Was out of bed at 3:45 this morning so I could get out on the pavement early. 
It was very humid, but not very hot out. Weird thing today that I have never seen in the summer. When I exhaled I could see my breath just like it was winter. 
Legs felt very good for the first 2 miles, then started to get tight. Run Segments 
Name Time Distance AvgMile HR AvgHR Total Time 
Mile 1 00:09:33.0 1.0 00:09:33.0 124 125 00:09:33.0 
Mile 2 00:09:41.3 1.0 00:09:41.3 137 132 00:19:14.3 
Mile 3 00:09:32.2 1.0 00:09:32.2 126 128 00:28:46.5 
Mile 4 00:09:26.3 1.0 00:09:26.3 124 128 00:38:12.8 
Mile 5 00:09:54.6 1.0 00:09:54.6 119 126 00:48:07.4 
Mile 6 00:09:20.9 1.0 00:09:20.9 124 125 00:57:28.3 
Recov-1 00:03:00.9 0.0 00:00:00.0 83 94 01:00:29.2 
Recov-2 00:02:09.1 0.0 00:00:00.0 78 86 01:02:38.3

Frankie71 · Jul 11, 2007

Still battling a groin/back issue so I am taking a break from running. Hit the stationary bike at the Y at lunch. Went 12.5 miles in 30 minutes. Not a bad ride. According to the HR momitor I was at my target HR consistently throughout the ride. Little tiring but all in all a good ride. Until I got off the bike. Ouch my butt hurt. Note to self, dont ride 12.5 miles in running shorts <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

equinox marathon 43 · Jul 11, 2007

Afternoon run, done on the trail. Daily Run Report Date: 07/10/2007 Time: 15:24 Run Type: Just A Run Distance: 4.0 miles Total time: 00:46:29.9 Average Per Mile: 00:10:22.3 Course: OTHER COURSE Max HR (for entire workout): 145 Average HR: 137 Shoes: Mizuno Wave Ascend 2 - 05/2007 Date Entered Service: 05/08/2007 Ending Mileage: 212.3 Weather: Hot and humid. Temperature: 82 Temperature Type: Ambient Air Time: Start Temperature: 80 Temperature Type: Ambient Air Time: End Temperature: 87 Temperature Type: Ambient Air Heat Index Time: Start Temperature: 84 Temperature Type: Ambient Air Heat Index Time: End Dew Point: 70 Time: Start Dew Point: 69 Time: End Wind speed: 2 Max Gust: 11 Direction: E <a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a> 
Hot, humid night on the trail. 
Something weird tonight, and the first time it's happened to me while running. I got dizzy a couple times out on the trail, and felt like I was going to black out. The first near mile 2 as I started down a hill. I could not seem to focus, so I stopped and walked to the turn around point. 
Then I started running back and again, got dizzy again and could not focus. The third time I actually went off the trail and into the woods. I didn't fall with any of them, but it certainly felt like I was going to go out. 
I had to stop for a pit stop anyway, so I stopped. Not to get too gory with the details, but I could tell with the pit stop, that it wasn't dehydration causing the problem. 
After that I was okay, albeit slower on my way back to the car, but it has definitely shaken my confidence a bit for tomorrow's planned 15 miler up on the trail. Again tomorrow is supposed to be hot and humid. I'll give it a go, but the first sign of trouble, I'm going to bag the 15 miler and head for home. Hopefully it's just an isolated incident. Run Segments 
Name Time Distance AvgMile HR AvgHR Total Time 
2m out 00:20:00.6 2.0 00:10:00.3 127 140 00:20:00.6 
2m back 00:21:28.8 2.0 00:10:44.4 145 140 00:41:29.4 
Recov-1 00:05:00.5 0.0 00:00:00.0 88 115 00:46:29.9

roots · Jul 11, 2007

Good runs - all around - today. 
Forecast all day was 90F+ at 6:30p. Emails going around all day and preparing to move the quality workout to Wed. We show up at the track, only mid-80s, and the breeze blowing. The group decides to go for it. Good thing I hydrated all day. 
9 miles total 
2.5 warm-up 
3.0 @ I-pace (6 x 800m; with 400m recovery jogs) 
2.0 cool-down 
800 splits: 3:06/3:05/3:05/3:08/3:03/3:03 
First week of intervals. Ran evenly without major stain to hit the pace. I look forward to seeing some progress after a few more weeks of I-pace running. 
According to recent time trial, my current VDOT (51) prescribes 3:06 for the 800s. Although I know I can run closer to 2:50s, I'm having faith that perhaps the VDOT will naturally improve during the next few weeks as more quality is introduced. I hope. 
Glad its done. I'm hot.

GaRebelRunner · Jul 11, 2007

5 miles last night doing 3 miles at 8:19 each; interspaced with a total of 2 miles at 9:24 each.

coachie · Jul 11, 2007

3 miles. 
Threw in some uptempo stuff in there. Boy, I'm not used to that.

Floridaboiler · Jul 13, 2007

2 mile run, 25 minutes of core work and 1 hour of soccer. I felt like garbage all day today.<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">

Tuesday July 10th

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