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Well last night, erm, about an hour ago I got back from my run. It was absolutley amazing. I headed out around 10:30 and the moon was clouded over. The only light I had once I got out of the city was the stars....it was so amazing running through the fog too! I recently read a snippet of a book (Mind, Body, and Sport) about nose-breathing and I used that for nearly all of my run, up until I started hammering home with a bit over 3 miles to go. I really like that and will continue to work on practicing that. Took the last mile nice and easy. 11 dark country road miles, progressive with the return trip averaging 7:13 pace.<br><br>
1:25:04 total time. I am pooped...g'night!
 

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Managed a 3 Mile Time trial on the dreadmill to gauge speed progress. Ran a 3 Miler in 23:40 - Average pace at 7:53....<br><br>
Not brilliant, but a significant improvement on recent times, and everything going in the right direction.
 

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Nice runs guys! I love the sound of running by moonlight. One of the things I love about running in the Reach the Beach Relay is running at all hours of the night. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
10.1 miles this morning in 90% humidity. I feel like I went swimming!<br><br>
Pfitz called for 10 miles with 5 at 15k-1/2 M pace (I figured this was 8:10-8:20 based on my recent race times). I did the first 5 in 45.01 (9:00/mile), the next 5.1 in 41.41 (8:10/mile). Yahoo, I did it!<br><br>
Glad I don't have another tempo until next week ... time for some breakfast!
 

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Great job Jen!! I love running by moonlight, but I do it at 4:00 am <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
This morning we had an interesting run on our schedule. It was three sets of: 1200 m @10K pace, 1 min recovery, 400 m @ 5K pace, 3 min recovery<br><br>
It was a very nice little set up and I felt great! We used the Garmin and held the 10K pace at around 7:40 and then did the 5K @ about 6:30. The 5K was faster than the Macmillan calculater says for me but it felt really easy since it was only a quarter mile. So, I don't know if it was bad to go faster than called for but I felt wonderful!
 

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Great runs for you early bird posters!<br><br>
7.5 miles here. I was out at 530am to beat the heat and humidity. Alas, they were there waiting for me. 72F and 87% humidity!! I was drenched. Averaged an 8:10/mi pace so I cant complain too much.<br><br>
T
 

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I have something to report for the first time in a long time. I ran for 20 minutes this morning, slower than normal, but I've got to slowly work back up. As an added bonus, my hamstring didn't pop today!
 

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A much more prosaic four mile run on the treadmill. This is day 2 of my 10 week 15k program. Now Miss Sunshine and I headed to the Y for her to swim. Easy will have to hang out in the nursery.
 

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1 hour powerhike on the TM, 7-10% incline. Seems to be getting easier! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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meri,<br>
YAY! on the solid powerhiking!<br><br>
alex,<br>
Cool run!<br>
I think I'd keel over dead if I tried to nose-breathe doing a 7 minute mile<br>
I can't nose breathe while sitting here typing! OY!<br><br><br>
for me...weights:<br>
total body + core/endurance format
 

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Good workouts everyone! rhody, welcome back to you and your hamstring.<br><br>
I taught pilates this morning -- it was a really fun class, 5-6 other instructors came which kept me on my toes. Then I swam 1700 meters, mostly freestyle sprints with short rests and longer sets, but I treated myself to breaststroke (my favorite) once in a while, too.
 

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Didn't want to get up, so that means 6 miles on the treadmill. No walking, despite a very strong desire to do so. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
No moonlight, just monsoon clouds.<br><br>
Cheers,<br>
Billy
 

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My coffee maker died this morning so I had to go to the gym and use the treadmill right after work for a 6.5 mile run and then scoot to Wal*Mart to pick up a new coffee make for tomorrow morning. Nothing spectacular about my treadmill running to report tonight but I did get a decent 12 cup programmable Black & Decker coffee maker for less than $18.00.
 

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<b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 07/24/2007 <b>Time:</b> 17:38<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 11.25 miles<br><b>Total time:</b> 01:41:37.1 <b>Average Per Mile:</b> 00:08:35.3<br><b>Time at Speed:</b> 00:00:00.0 <b>Speed Miles:</b> 0.0 <b>Avg:</b> 00:00:00.0<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 190<br><b>Average HR:</b> 163<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 115.35<br><b>Weather:</b> Sunny.<br><b>Temperature:</b> 80 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 76 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 60 <b>Time:</b> Start<br><b>Dew Point:</b> 60 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 10 <b>Direction:</b> SW<br><br>
Plan tonight was 11 miles with 6x1000m at VO2max and 90 second jogs in between.<br><br>
I was able to meet the plan and actually went 1 lap extra by mistake. I did it as a 4 mile warm-up, then I did the VO2max bursts and recoveries, then I cooled down with a 2.75 mile run.<br><br>
I actually went further than 11.25 miles, but I am calling it 11.25 See the 4m warmup and the 2.75m cooldown were all run in lane 6 of the track. Also, most of the recoveries were longer than 200m, even though I am calling them 200m.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:55.2 1.0 00:08:55.2 152 149 00:08:55.2<br>
Mile 2 00:08:48.0 1.0 00:08:48.0 151 155 00:17:43.2<br>
Mile 3 00:08:54.3 1.0 00:08:54.3 152 153 00:26:37.5<br>
Mile 4 00:08:52.9 1.0 00:08:52.9 155 156 00:35:30.4<br>
VO2max 00:34:06.9 4.5 00:07:34.9 0 0 01:09:37.3<br>
Burst-1 00:03:55.5 0.625 00:06:16.8 182 174<br>
Recov-1 00:01:31.9 0.125 00:12:15.2 158 171<br>
Burst-2 00:04:02.8 0.625 00:06:28.5 183 180<br>
Recov-2 00:01:30.6 0.125 00:12:04.8 162 172<br>
Burst-3 00:04:06.1 0.625 00:06:33.8 185 181<br>
Recov-3 00:01:37.0 0.125 00:12:56.0 143 168<br>
Burst-4 00:04:08.1 0.625 00:06:37.0 186 178<br>
Recov-4 00:01:33.1 0.125 00:12:24.8 165 176<br>
Burst-5 00:04:15.1 0.625 00:06:48.2 187 182<br>
Recov-5 00:01:38.1 0.125 00:13:04.8 165 176<br>
Burst-6 00:04:18.1 0.625 00:06:53.0 190 181<br>
Recov-6 00:01:30.5 0.125 00:12:04.0 158 177<br>
Cooldown 00:26:59.5 2.75 00:09:48.9 0 0 01:36:36.8<br>
Mile 1 00:09:53.9 1.0 00:09:53.9 166 164<br>
Mile 2 00:09:45.6 1.0 00:09:45.6 164 164<br>
Mile 2.75 00:07:20.0 0.75 00:09:46.7 159 159<br>
Recov-1 00:05:00.3 0.0 00:00:00.0 119 129 01:41:37.1
 

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Discussion Starter · #15 ·
Easy 5.1 mile recovery run tonight...felt good. So much better than in the blazing sun with this bazillion percent humidity thing all the time.
 

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Thanks!<br><br>
'Slow' definitely beats 'stopped'!<br><br><br>
I'll try to run again today, hopefully for about 20 minutes.
 

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Nice summer weather: 75F and slight breeze at 630pm.<br><br>
Cycled ~5.5mi to and from track. 11 total.<br><br>
Week three of intervals.<br>
9.25 mi total<br>
2.0 warm-up<br>
5.25 on track with 3.5mi @ I-pace (7x800m; with 400m recovery jogs)<br>
2.0 cool-down<br><br>
Last week, I was already improving on the 800s and the weekend race confirmed it. This week, I had an even-matched runner to work with, maintaining I-pace for VDOT 52:<br><br>
800m splits: 3:07/3:00/2:59/3:01/3:00/2:58/2:54<br><br>
Did not press the pace, just stayed steady and trying to relax the breathing throughout.<br><br>
Good running to all.
 
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