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60 min stairmaster early this morning. I really should go swimming today-but that would entail putting 2 of the kiddies in babystitting and I don't think I have the strength to fight them<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Maybe another cup of coffee will motivate me!<br>
Have a great run everyone-my workouts for the next three days will be chasing 3 kids around Hershey Park-hopefully enough of a workout to counter the effects of-Chocolate World<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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5 miles of hills. Easy (ie. slow as molasses) pace. Not too much discomfort, but sore and muscles were a bit tight.
 

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4 mile recovery run.<br>
Weights (chest), stretching, and ab work.
 

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I was dehydrated this morning, but went for a short (3.4 mile) TM run. This aft I think I will go for a bike ride.
 

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Well I may head out for a run today, calves still tight but the best they have felt in a long time.<br>
Have a great day.
 

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Taught pilates, then got in the pool for 1600 m. Since I was pretty tired from the day before, I treated it like a recovery workout. The main part was doing 1000m freestyle w/o stopping, but believe me the pace was moderate.
 

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5.25 on the tm<br><br>
pathetic<br>
sluggish<br>
hot<br>
weak<br>
slow [that's nothing new]<br><br><i>*sigh*</i>
 

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8.2 mile tempo run. 1:00:45 (7:24s) - up tempo for 4.2 miles (6:54 avg) I'm feeling pretty good about it.
 

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6 miles @ lunch. 89 degrees and 66% RH. Yuck.
 

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6 miles in 60:36. Then 8 miles in 24 minutes on the stationary bike.
 

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Hi all,<br><br>
Run #1 of the day took place this morning just after 4am.<br>
Saw a bit of wildlife on the run this morning. I'm not sure if it was a fox pup or a coyote pup but it was some kind of wild dog pup that I didn't want to mess with. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Here's the report:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/19/2007 <b>Time:</b> 04:08<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 6.0 miles<br><b>Total time:</b> 00:58:14.7 <b>Average Per Mile:</b> 00:08:50.7<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 149<br><b>Average HR:</b> 134<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 229.19<br><b>Weather:</b> Clear and calm. Sun not up.<br><b>Temperature:</b> 61 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 59 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 55 <b>Time:</b> Start<br><b>Dew Point:</b> 55 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 0 <b>Direction:</b> VAR<br><br><a href="http://www.usatf.org/routes/view.asp?rID=33455" target="_blank">HOME 5 MILE LOOP</a> WITH MOORE-MANNING-WEDGEWOOD-HOUSE ADD-ON.<br><br>
I got up at 3:45 this morning and got out on the road just after 4:00. I needed my headlamp this morning.<br><br>
I took it easy. It was tough to get the body moving, but eventually it was fine.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
1m add-on 00:08:53.8 1.0 00:08:53.8 133 131 00:08:53.8<br>
5m Mile 1 00:09:14.9 1.0 00:09:14.9 144 140 00:18:08.7<br>
5m Mile 2 00:08:52.6 1.0 00:08:52.6 136 137 00:27:01.3<br>
5m Mile 3 00:08:34.6 1.0 00:08:34.6 137 139 00:35:35.9<br>
5m Mile 4 00:08:58.1 1.0 00:08:58.1 132 139 00:44:34.0<br>
5m Mile 5 00:08:30.5 1.0 00:08:30.5 135 140 00:53:04.5<br>
Recovery-1 00:05:10.2 0.0 00:00:00.0 92 94 00:58:14.7
 

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Second run of the day was this afternoon up on the trail.<br><br>
During this run I had a bit of a wildlife sighting, a momma and baby beaver crossed the trail in front of me. Momma was carrying the baby in her mouth.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/19/2007 <b>Time:</b> 15:23<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 4.0 miles<br><b>Total time:</b> 00:42:29.5 <b>Average Per Mile:</b> 00:09:09.5<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 160<br><b>Average HR:</b> 138<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 145.0<br><b>Weather:</b> Sunny, humid and warm.<br><b>Temperature:</b> 82 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 81 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 61 <b>Time:</b> Start<br><b>Dew Point:</b> 61 <b>Time:</b> End<br><b>Wind speed:</b> 4 <b>Max Gust:</b> 10 <b>Direction:</b> E<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
This afternoon I did the 2nd run of the day when I did 4 miles on the Merrimack River trail.<br><br>
I did the first 2 miles and then turned around and came back.<br><br>
Much warmer and I started to get a bit cotton-mouthed towards the end, but surprising the body handled my first two-a-day with little problem.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
2m out 00:18:21.2 2.0 00:09:10.6 138 140 00:18:21.2<br>
2m back 00:18:16.7 2.0 00:09:08.4 154 146 00:36:37.9<br>
Recov-1 00:05:51.6 0.0 00:00:00.0 83 102 00:42:29.5
 

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6.2 miles in 48 minutes at lunch. The first three miles were roughly 7:30 pace, then I backed off. It was 77F, but felt hotter than that.
 

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I knew you could do it, eq. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I did 3 miles on the TM, since there was a huge thunderstorm rolling in. Apparently I timed it correctly, for when I emerged from the basement, everything in the great outdoors was drenched, and it was still thundering away.
 
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