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Got up at freakin 4:00 am to go to the lake where there are hills. Each side street radiates from the hill with crazy elevation. So each hill is about .3 miles up. Did a 1 mile warm-up, the maybe 9? hills and finished back where I started: URL for this route is: <a href="http://www.gmap-pedometer.com/?r=1102699" target="_blank">http://www.gmap-pedometer.com/?r=1102699</a><br>
Just about 5.9 miles in 57 minutes.<br><br>
That seems a bit slow but, I was really trying to power up the hils, so on the downhill I went really slow The last three were crazy hard!<br><br>
Happy running today all!
 

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elliptical and core/arms <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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An easy 3.4 miles on the TM this morning. I will run again this aft. Probably a nice threshold run.<br><br>
My version of striders....<br><br>
Pick a straight 100 m section of road, slightly downhill if possible...flat if not. (The foul line on a baseball field is a good place.) Run at a fast but controlled pace....5k to 1500 meter pace. Try to focus on proper form. Run down the course and walk back for the next one.<br><br>
You can also do these on a regular run. Just run from power pole to power pole and then jog until you are fully recovered.
 

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What tigger said...I usually just go hard for about 20 seconds and then try to go back to normal jogging speed I was at before. I think usually you do about 5 or 6 of them. It's basically for footspeed and form benefits of fast running during base building stage for me.
 

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A rare early morning, outside jog for me this morning. A serene and misty 4.5 miles at 5:30 am. I was too sleepy to do anything but easy easy. I forgot how nice it is to have it done when I get to work.
 

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weights:<br>
total body + core<br><img alt="headbang.gif" src="http://files.kickrunners.com/smilies/headbang.gif">
 

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Another silly track workout tonight. 2 x 1-mile repeats with 400M rest. Then he has us doing 16 thirty-second sprints with thirty-second cooldowns. It's kind of cool how this works. You get a dozen or so people synchronizing the timers on their watches, all running different paces. When the timers go off we are all around the track. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Taught pilates class this morning, then got in the pool and swam 2,000 meters. I really enjoyed the swim today. I was encouraged because one of the female lifeguards was sharing the lane with me, and I was able to stay ahead of her when we were both doing freestyle. I figured she's a lifeguard, I'll be hanging out in her wake, but nope!
 

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Hi all - Day Two of Week One to Philly Countdown, and I managed a 5 miler on the treadmill in a very slow 43:53. I'm deliberately trying to run "easy" as it says on my plans, not that I know what easy is these days, but 8:47 pace for 5 miles sounds easy, compared to what I have run before, although I can confess it didn't feel too easy to me <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I won't repeat myself, as my plan is on my blog, but I will report in on progress all the way.<br><br>
Liam
 

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Sunday: Hiked Mt. Monroe, 7 miles round trip, 2900' elevation gain, @5 hours hiking.<br><br>
Monday: Hiked Mt. Madison, 8.4 miles round trip, 4100' elevation gain, @6 hours hiking<br><br>
Today: ran 8.3 miles in 1:12:53. I skipped the 10x100 striders I was supposed to do ... legs are beat!
 

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20 months ago I took a new position that was supposed to be about 50% travel. Over 150,000 miles later, I finally figured out the 50% of the time I wasn't traveling was when I slept!<br><br>
The biggest hit on me was I quit running.. From 1000 miles a year on average to nada... 35 pounds later, I'm finally at a point in my job where my travel isn't as extensive and as a result:<br><br>
My FIRST Run Report in almost 2 years!<br><br>
2 miles was all I did - but it felt like the last two miles of my last marathon. I have a lot of work to do, but it felt great to be out of breath; heart beating and sweating!<br><br>
I ran yesterday too, but decided to switch back to am runs to take my dog and favorite running partner with me. He's older now (10ish?), but used to run all the time with me. I don't want to push him and as long as it's cool out, he'll go with me....<br><br><br>
Anyway.. nothing to report other than my first of hopefully MANY miles to come!<br><br><br>
satfix
 

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Welcome back Rich!<br><br>
9 miles of a progressive sort... faster every half a mile until 7 miles and then I coasted in. Tired.<br><br>
It's hot out. Lunch isn't a great time to run.
 

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<b>Daily Run Report</b><br><br><b>Date:</b> 07/03/2007 <b>Time:</b> 15:31<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 10.0 miles<br><b>Total time:</b> 01:33:46.1 <b>Average Per Mile:</b> 00:08:51.9<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 183<br><b>Average HR:</b> 154<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 197.3<br><b>Weather:</b> Sunny. Winds were from the N on the way out, then shifted E on the way back.<br><b>Temperature:</b> 74 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 72 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 47 <b>Time:</b> Start<br><b>Dew Point:</b> 51 <b>Time:</b> End<br><b>Wind speed:</b> 4 <b>Max Gust:</b> 10 <b>Direction:</b> VAR<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Good news and bad news tonight. The good news? A new course best for me. The 10 miles was 1:28:39.4. Previous best was 1:29:16 during the Merrimack River Trail Run back in April. The bad news? For the third time in a row I fell while running on the course.<br><br>
I fell out near the turn-around. Tripped over a stone that I know is there. I was not focused on the trail. I was thinking about something else. She happens to be tall, blonde, has incredible blue eyes, and is extremely gorgeous. And she has no business invading my mind while I'm running, especially on trails. And I'm gonna tell her that too...if I ever get up the nerve to say hi to her. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
The trip out to the turnaround was slowed once for about 10-15 seconds by a loose dog. I saw 5 dogs on my way out. 4 of them were loose <img alt="mad.gif" src="http://files.kickrunners.com/smilies/mad.gif"> Only one wanted to come over and play with me.<br><br>
I was going to take it easy at the turnaround because I have a VO2max workout tomorrow. But the fall pissed me off.<br><br>
Nice conditions for a run.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:44:51.7 5.0 00:08:58.3 160 154 00:44:51.7<br>
5m back 00:43:47.7 5.0 00:08:45.5 182 165 01:28:39.4<br>
Recov-1 00:03:05.4 0.0 00:00:00.0 122 143 01:31:44.8<br>
Recov-2 00:02:01.3 0.0 00:00:00.0 103 108 01:33:46.1
 

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Yeay Rich! Yes, welcome back!<br><br>
Afternoon - 5200 meters on the track in 28 min with 20 min at 8:10 pace. I was going for threshold, but this was a bit too fast. Not quite 5k pace but close. I will have to purge the testosterone and slow down a bit next time.
 
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