Tuesday July 24th

Alex · Jul 24, 2007

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. 
1:25:04 total time. I am pooped...g'night!

Liam3494 · Jul 24, 2007

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.... 
Not brilliant, but a significant improvement on recent times, and everything going in the right direction.

Jensparks · Jul 24, 2007

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"> 
10.1 miles this morning in 90% humidity. I feel like I went swimming! 
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! 
Glad I don't have another tempo until next week ... time for some breakfast!

toe jam on crusty feet · Jul 24, 2007

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"> 
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 
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!

ToddEP · Jul 24, 2007

Great runs for you early bird posters! 
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. 
T

Moment's Notice · Jul 24, 2007

8 miles, no moonlight! 
Great runs everyone!

rhody92 · Jul 24, 2007

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!

jebba · Jul 24, 2007

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.

merigayle · Jul 24, 2007

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">

wherestheportojohn · Jul 24, 2007

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

sistergoldenhair · Jul 24, 2007

Good workouts everyone! rhody, welcome back to you and your hamstring. 
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.

Billy · Jul 24, 2007

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"> 
No moonlight, just monsoon clouds. 
Cheers, 
Billy

GaRebelRunner · Jul 25, 2007

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.

equinox marathon 43 · Jul 25, 2007

Daily Run Report - Speed Work Date: 07/24/2007 Time: 17:38 Run Type: Speed Work Distance: 11.25 miles Total time: 01:41:37.1 Average Per Mile: 00:08:35.3 Time at Speed: 00:00:00.0 Speed Miles: 0.0 Avg: 00:00:00.0 Course: Track Max HR (for entire workout): 190 Average HR: 163 Shoes: Mizuno Wave Rider 10 - 06/2007 Date Entered Service: 06/26/2007 Ending Mileage: 115.35 Weather: Sunny. Temperature: 80 Temperature Type: Ambient Air Time: Start Temperature: 76 Temperature Type: Ambient Air Time: End Dew Point: 60 Time: Start Dew Point: 60 Time: End Wind speed: 2 Max Gust: 10 Direction: SW 
Plan tonight was 11 miles with 6x1000m at VO2max and 90 second jogs in between. 
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. 
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. Run Segments 
Name Time Distance AvgMile HR AvgHR Total Time 
Mile 1 00:08:55.2 1.0 00:08:55.2 152 149 00:08:55.2 
Mile 2 00:08:48.0 1.0 00:08:48.0 151 155 00:17:43.2 
Mile 3 00:08:54.3 1.0 00:08:54.3 152 153 00:26:37.5 
Mile 4 00:08:52.9 1.0 00:08:52.9 155 156 00:35:30.4 
VO2max 00:34:06.9 4.5 00:07:34.9 0 0 01:09:37.3 
Burst-1 00:03:55.5 0.625 00:06:16.8 182 174 
Recov-1 00:01:31.9 0.125 00:12:15.2 158 171 
Burst-2 00:04:02.8 0.625 00:06:28.5 183 180 
Recov-2 00:01:30.6 0.125 00:12:04.8 162 172 
Burst-3 00:04:06.1 0.625 00:06:33.8 185 181 
Recov-3 00:01:37.0 0.125 00:12:56.0 143 168 
Burst-4 00:04:08.1 0.625 00:06:37.0 186 178 
Recov-4 00:01:33.1 0.125 00:12:24.8 165 176 
Burst-5 00:04:15.1 0.625 00:06:48.2 187 182 
Recov-5 00:01:38.1 0.125 00:13:04.8 165 176 
Burst-6 00:04:18.1 0.625 00:06:53.0 190 181 
Recov-6 00:01:30.5 0.125 00:12:04.0 158 177 
Cooldown 00:26:59.5 2.75 00:09:48.9 0 0 01:36:36.8 
Mile 1 00:09:53.9 1.0 00:09:53.9 166 164 
Mile 2 00:09:45.6 1.0 00:09:45.6 164 164 
Mile 2.75 00:07:20.0 0.75 00:09:46.7 159 159 
Recov-1 00:05:00.3 0.0 00:00:00.0 119 129 01:41:37.1

Alex · Jul 25, 2007

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.

toe jam on crusty feet · Jul 25, 2007

Rhody!!!! How wonderful! Slow is better than nothing, right?

rhody92 · Jul 25, 2007

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

roots · Jul 25, 2007

Nice summer weather: 75F and slight breeze at 630pm. 
Cycled ~5.5mi to and from track. 11 total. 
Week three of intervals. 
9.25 mi total 
2.0 warm-up 
5.25 on track with 3.5mi @ I-pace (7x800m; with 400m recovery jogs) 
2.0 cool-down 
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: 
800m splits: 3:07/3:00/2:59/3:01/3:00/2:58/2:54 
Did not press the pace, just stayed steady and trying to relax the breathing throughout. 
Good running to all.

Tuesday July 24th

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