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Tuesday July 10th

1233 Views 29 Replies 24 Participants Last post by  Floridaboiler
6.25 miles 6 x 90 seconds hard hill pushes.<br><br>
Have good runs all.
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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.
Track workout tonight in the 90 degree + humidity:<br><br>
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.
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!
Hi all<br><br>
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.<br><br>
Here's the report on the morning run.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/10/2007 <b>Time:</b> 04:06<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 6.0 miles<br><b>Total time:</b> 01:02:38.3 <b>Average Per Mile:</b> 00:09:34.7<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 141<br><b>Average HR:</b> 124<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 12.0<br><b>Weather:</b> Cloudy, foggy and humid.<br><b>Temperature:</b> 63 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 63 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 62 <b>Time:</b> Start<br><b>Dew Point:</b> 62 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 1 <b>Direction:</b> S<br><br><a href="" target="_blank">HOME 5 MILE LOOP</a> WITH A ONE MILE ADD ON.<br><br>
Was out of bed at 3:45 this morning so I could get out on the pavement early.<br><br>
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.<br><br>
Legs felt very good for the first 2 miles, then started to get tight.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:33.0 1.0 00:09:33.0 124 125 00:09:33.0<br>
Mile 2 00:09:41.3 1.0 00:09:41.3 137 132 00:19:14.3<br>
Mile 3 00:09:32.2 1.0 00:09:32.2 126 128 00:28:46.5<br>
Mile 4 00:09:26.3 1.0 00:09:26.3 124 128 00:38:12.8<br>
Mile 5 00:09:54.6 1.0 00:09:54.6 119 126 00:48:07.4<br>
Mile 6 00:09:20.9 1.0 00:09:20.9 124 125 00:57:28.3<br>
Recov-1 00:03:00.9 0.0 00:00:00.0 83 94 01:00:29.2<br>
Recov-2 00:02:09.1 0.0 00:00:00.0 78 86 01:02:38.3
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="">
Afternoon run, done on the trail.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/10/2007 <b>Time:</b> 15:24<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 4.0 miles<br><b>Total time:</b> 00:46:29.9 <b>Average Per Mile:</b> 00:10:22.3<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 145<br><b>Average HR:</b> 137<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 212.3<br><b>Weather:</b> Hot and humid.<br><b>Temperature:</b> 82 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 80 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 87 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 84 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 70 <b>Time:</b> Start<br><b>Dew Point:</b> 69 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 11 <b>Direction:</b> E<br><br><a href="" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Hot, humid night on the trail.<br><br>
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.<br><br>
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.<br><br>
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.<br><br>
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.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
2m out 00:20:00.6 2.0 00:10:00.3 127 140 00:20:00.6<br>
2m back 00:21:28.8 2.0 00:10:44.4 145 140 00:41:29.4<br>
Recov-1 00:05:00.5 0.0 00:00:00.0 88 115 00:46:29.9
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Good runs - all around - today.<br><br>
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.<br><br>
9 miles total<br>
2.5 warm-up<br>
3.0 @ I-pace (6 x 800m; with 400m recovery jogs)<br>
2.0 cool-down<br><br>
800 splits: 3:06/3:05/3:05/3:08/3:03/3:03<br><br>
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.<br><br>
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.<br><br>
Glad its done. I'm hot.
5 miles last night doing 3 miles at 8:19 each; interspaced with a total of 2 miles at 9:24 each.
3 miles.<br><br>
Threw in some uptempo stuff in there. Boy, I'm not used to that.
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="">
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