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Wow - I over did my easy day yesterday and I paid for it today.<br><br>
I was to do 16 miles with 6x4.5-5.0 minutes at I-Pace. After I finished the 3rd one I new I was in trouble - I still did the 4th and then had to slog 4 miles home. Too much Monday running - Not enough Monday eating - and slight dehydration -<br><br>
16 - 1:58:23 - Average I-Pace time (4 intervals) = 4:46 - Recovery average 4:43<br><br>
But it was an Ok work out and its in the books. The humidity is supposed to just keep ramping up this week - so I will really have to focus on my eating and drinking to make sure the humidity is the only thing I am fighting.<br><br>
Good running to all -
 

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Last week was a blowup! I took a week off of work to be a support driver for my brother who rode RAGBRAI. I got only one run in and ate <i>and drank</i> way too much!<br><br>
Up this morning to start over. Temps were not bad, but air was wet with humidity. 2 miles slow and deliberate. I don't remember aching this much while running. My cardio is getting better, I just need to work the kinks out of the joints.<br><br>
New shoes too so now at least I can almost say I feel like a runner!<br><br><br>
Good Running all
 

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I am trying to cram all my quality workouts into the days before and after my trip. So today was supposed to be 30 min tempo. I ams till sore from last nights weight lifting, so I did a 20 minute tempo. All together, it was about 3 miles.
 

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14 miles in the dense fog. I was soaked by the end. My pace was pretty slow due to tired legs and the humidity. The best thing about it? It's over.
 

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6am...weights: total body + core/SuperSet format<br>
~I was a freakin' AMAZON~<br><br>
10am...TM: 4 very slow, easy HOT miles
 

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My great-gramma lived in Bellvue...I loved going to visit there as a kid.<br>
I used to play (yes, dangerous thing to do) right near where the riders dipped their tires in the Mississippi!<br><br>
congrats to you for your support, and to your bro for doint the event
 

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7.5 miles this morning. Last workout before vacation<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> I have lots of aspirations of working out while I'm gone-but I'm not sure it's going to happen! Great workouts everyone
 

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Long story short, was only able to do 5.25 miles this morning. I will be doing another 7 after work.
 

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5 @ lunch.
 

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1/2 mile warm-up, then 3 X 1 mile @ 7:50-8:00 min pace, 1.25 mile cooldown<br><br>
We wanted to do 4 X 1 mile but I got the chills and felt kinda shaky....it was weird! So, we just jogged the last one in order to get the mileage.....
 

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Man! YOu are really making a quick comeback now that you are running again.... although, it probably doesn't feel like it to you <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Dehydration maybe?<br><br>
Recovery + Speed for me today. 6 miles with 6x100 on the treadmill. Weird combination .... but I just do what Pfitz tells me to do. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Thanks! After 5 weeks of no running, it doesn't feel quick enough, but I'm trying to be smart. I'm not running more than 2 days in a row yet and I'm going slower than my normal pace (partly intentionally, partly due to lost fitness). I need to decide pretty quick if I can do a marathon in 11 weeks.
 

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Hi all!<br><br>
Great workouts all!<br><br><b>Sparky</b> - It is a weird mix recovery and speed, isn't it??? First time I read that I went <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused"> But like you, I just do (or try to do) what Pfitz is telling me.<br><br>
Anyway, here's my report for the day:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 07/31/2007 <b>Time:</b> 17:40<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 9.0 miles<br><b>Total time:</b> 01:20:06.8 <b>Average Per Mile:</b> 00:08:20.7<br><b>Time at Speed:</b> 00:20:58.1 <b>Speed Miles:</b> 2.88 <b>Avg:</b> 00:07:17.6<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 185<br><b>Average HR:</b> 156<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 147.35<br><b>Weather:</b> Sunny, less humid, but still warm.<br><b>Temperature:</b> 88 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 84 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 58 <b>Time:</b> Start<br><b>Dew Point:</b> 59 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 5 <b>Direction:</b> SW<br><br>
Plan tonight was 9 miles with 5x600m VO2max bursts. The plan called for a 2 minute jog between each burst. I actually did a 400m jog, which was just a little longer than 2 minutes.<br><br>
I did this with a 4 mile warmup, the bursts and recoveries, and then a 2.125 mile cooldown.<br><br>
I struggled with the speed stuff. I could not maintain a steady pace during the bursts. I had my moments when I was fast and moments where I felt like I was dogging it.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:09:05.2 1.0 00:09:05.2 152 146 00:09:05.2<br>
Mile 2 00:08:25.6 1.0 00:08:25.6 146 152 00:17:30.8<br>
Mile 3 00:08:26.1 1.0 00:08:26.1 150 149 00:25:56.9<br>
Mile 4 00:08:29.2 1.0 00:08:29.2 153 154 00:34:26.1<br>
VO2max 00:20:58.1 2.875 00:07:17.6 0 0 00:55:24.2<br>
Burst 1 00:02:20.7 0.375 00:06:15.2 179 167<br>
Recov-1 00:02:13.4 0.25 00:08:53.6 159 165<br>
Burst 2 00:02:18.9 0.375 00:06:10.4 180 175<br>
Recov-2 00:02:16.1 0.25 00:09:04.4 158 165<br>
Burst 3 00:02:23.6 0.375 00:06:22.9 181 175<br>
Recov-3 00:02:24.0 0.25 00:09:36.0 154 167<br>
Burst 4 00:02:22.5 0.375 00:06:20.0 181 175<br>
Recov-4 00:02:17.1 0.25 00:09:08.4 162 168<br>
Burst 5 00:02:21.8 0.375 00:06:18.1 185 177<br>
Mile 7 00:01:16.0 0.125 00:10:08.0 162 175 00:56:40.2<br>
Mile 8 00:09:20.5 1.0 00:09:20.5 158 157 01:06:00.7<br>
Mile 9 00:09:06.0 1.0 00:09:06.0 156 157 01:15:06.7<br>
Recov-1 00:05:00.1 0.0 00:00:00.0 104 125 01:20:06.8
 
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