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First of two today. 5 miles slow. Slower than recovery. Tired and a bit sore. Will do 4 this afternoon at about the same pace.<br><br>
Have good ones all.
 

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Hope the soreness fades away as the day wears on buddy.<br><br>
Hoping to add a few miles in warmups and cooldowns tonight at the meet. Supposed to be sunny and 60s so if that holds true and there isn't too much wind it will be a great day for a run.<br><br>
Alex
 

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Now is time for all smart grizzly's to rest and load up on water and carbs to be ready for the big battle coming your way. Mke sure you are fresh for the big day!<br><br>
8 easy miles this am - thought of the day was recovery - didn't care how many miles as long as it felt easy.
 

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40 mins on the elliptical. Coach is having me take an easy week in preparation for my hilly weekend marathon.
 

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Grizzly, many people feel more soreness the week leading up to the marathon as the nerves start setting in. So it sounds to me like all systems are a go. Enjoy it.<br><br>
I had a super-easy four miles around the neighborhood. The weather was quite a bit warmer (66°F) this morning and is a reminder for the summer that is coming faster than we would like to admit.
 

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Sheesh, since VRAA started I have been forgeting to post my workouts in here. Oops!<br><br>
I ran 4 miles this morning in 33:13. It was a mild 64 degrees, cool breeze, kind of humid since its supposed to rain. I was sweating my butt off my the time I was done, but it felt good.<br><br>
I'm kind of askeerd of the dark, but I really enjoy running early in the morning - just me and the sound of my footsteps.
 

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An easy 5.25 mile run this morning. Perfect running conditions. 50F and sunny. A bit chilly in spots with the breeze, but not too cold for shorts. I didn't push the pace and was pleased with my time. I should be kicking some butt again soon. <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif">
 

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A very easy workout today: 10.1 miles on the stationary bike in 33:40.
 

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Another beautiful lunchtime run. 6.5 easy miles, low 70's and breezy, sunny skies, and everything is in bloom (admittedly hard on the allergies, but nice to look at).
 

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nobody rang my doorbell and left me a may basket...<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
5 miles on the TM while watching FOOTY!!!!<br>
GOOOOOOOOLLLLLLL!<br><img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">ccasion5:
 

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4 more miles in 39 minutes. Last two miles were actually at recovery pace. Feeling tired. Tomorrow is the "dress rehearsal" 7 miles with 2 at MP. I'm taking the 5 that aren't MP verrrrrry slow.
 

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Hi all.<br><br>
My first run on the Pfitzinger/Douglas 18/70 plan. 8 miles with 10x100m stride-outs. Someone warned me it would be pretty intense. That someone was right.<br><br><span style="font-size:300%;"><b>Daily Run Report - Speed Work</b></span><br><br><b>Date:</b> 05/01/2007 <b>Time:</b> 17:20<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 8.0 miles<br><b>Total time:</b> 01:04:28.9 <b>Average Per Mile:</b> 00:07:25.4<br><b>Time at Speed:</b> 00:59:23.0 <b>Speed Miles:</b> 8.0 <b>Avg:</b> 00:07:25.4<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 182<br><b>Average HR:</b> 166<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007 <b>Date Entered Service:</b> 02/23/2007 <b>Ending Mileage:</b> 366.3<br><b>Weather:</b> Cloudy and cool.<br><b>Temperature:</b> 66 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 65 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 19 <b>Time:</b> Start<br><b>Dew Point:</b> 24 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 6 <b>Direction:</b> NW<br><br>
8 miles tonight with 10 x 100m stride outs. I used the stride outs as kind of speed bursts.<br><br>
This was the first run on the Pfitzinger-Douglas 18/70 plan. It was pretty intense.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br><b>Mile 1 00:07:31.4 1.0 00:07:31.4 0 0 00:07:31.4</b><br>
Lap 1 00:01:58.2 0.25 00:07:52.8 154 137<br>
Lap 2 00:01:54.9 0.25 00:07:39.6 158 156<br>
Lap 3 00:01:52.0 0.25 00:07:28.0 163 160<br>
Lap 3.5 00:00:56.2 0.125 00:07:29.6 164 163<br>
100m Strideout 00:00:23.2 0.062 00:06:11.2 168 164<br>
Lap 4 00:00:26.9 0.062 00:07:10.4 166 168<br><b>Mile 2 00:07:26.7 1.0 00:07:26.7 0 0 00:14:58.1</b><br>
Lap 1 00:01:51.2 0.25 00:07:24.8 165 165<br>
Lap 2 00:01:53.9 0.25 00:07:35.6 163 164<br>
Lap 3 00:01:54.0 0.25 00:07:36.0 164 163<br>
Lap 3.5 00:00:55.9 0.125 00:07:27.2 166 165<br>
100m Strideout 00:00:22.9 0.062 00:06:06.4 170 166<br>
Lap 4 00:00:28.8 0.062 00:07:40.8 170 170<br><b>Mile 3 00:07:29.3 1.0 00:07:29.3 0 0 00:22:27.4</b><br>
Lap 1 00:01:52.0 0.25 00:07:28.0 160 162<br>
Lap 2 00:01:54.2 0.25 00:07:36.8 161 163<br>
Lap 3 00:01:56.0 0.25 00:07:44.0 163 163<br>
Lap 3.5 00:00:57.5 0.125 00:07:40.0 166 165<br>
100m stride out 00:00:22.6 0.062 00:06:01.6 172 166<br>
Lap 4 00:00:27.0 0.062 00:07:12.0 171 172<br><b>Mile 4 00:07:23.8 1.0 00:07:23.8 0 0 00:29:51.2</b><br>
Lap 1 00:01:55.3 0.25 00:07:41.2 164 169<br>
Lap 2 00:01:54.5 0.25 00:07:38.0 167 166<br>
100m stride out 00:00:22.7 0.062 00:06:03.2 173 168<br>
Lap 3 00:01:24.7 0.188 00:07:31.7 171 173<br>
Lap 3.5 00:00:57.2 0.125 00:07:37.6 171 171<br>
100m stride out 00:00:22.4 0.062 00:05:58.4 176 171<br>
Lap 4 00:00:27.0 0.062 00:07:12.0 176 177<br><b>Mile 5 00:07:13.7 1.0 00:07:13.7 0 0 00:37:04.9</b><br>
Lap 1 00:01:50.2 0.25 00:07:20.8 172 169<br>
Lap 2 00:01:51.4 0.25 00:07:25.6 171 173<br>
100m stride out 00:00:22.2 0.062 00:05:55.2 178 173<br>
Lap 3 00:01:24.2 0.188 00:07:29.1 175 179<br>
Lap 3.5 00:00:57.6 0.125 00:07:40.8 173 175<br>
100m stride out 00:00:20.9 0.062 00:05:34.4 180 174<br>
Lap 4 00:00:27.2 0.062 00:07:15.2 180 181<br><b>Mile 6 00:07:27.5 1.0 00:07:27.5 0 0 00:44:32.4</b><br>
Lap 1 00:01:52.7 0.25 00:07:30.8 174 177<br>
Lap 2 00:01:54.6 0.25 00:07:38.4 172 174<br>
Lap 3 00:01:53.4 0.25 00:07:33.6 174 173<br>
Lap 3.5 00:00:56.5 0.125 00:07:32.0 175 174<br>
100m stride out 00:00:22.2 0.062 00:05:55.2 176 176<br>
Lap 4 00:00:28.1 0.062 00:07:29.6 179 178<br><b>Mile 7 00:07:25.5 1.0 00:07:25.5 0 0 00:51:57.9</b><br>
Lap 1 00:01:53.2 0.25 00:07:32.8 174 172<br>
Lap 2 00:01:52.6 0.25 00:07:30.4 174 175<br>
Lap 3 00:01:52.9 0.25 00:07:31.6 177 175<br>
Lap 3.5 00:00:57.3 0.125 00:07:38.4 175 175<br>
100m stride out 00:00:21.0 0.062 00:05:36.0 180 177<br>
Lap 4 00:00:28.5 0.062 00:07:36.0 178 180<br><b>Mile 8 00:07:25.1 1.0 00:07:25.1 0 0 00:59:23.0</b><br>
Lap 1 00:01:53.5 0.25 00:07:34.0 176 177<br>
Lap 2 00:01:53.3 0.25 00:07:33.2 177 176<br>
Lap 3 00:01:53.1 0.25 00:07:32.4 176 176<br>
Lap 3.5 00:00:56.2 0.125 00:07:29.6 176 176<br>
100m stride out 00:00:22.4 0.062 00:05:58.4 179 176<br>
Lap 4 00:00:26.6 0.062 00:07:05.6 180 180<br><b>Recovery-1 00:03:00.4 0.0 00:00:00.0 120 143 01:02:23.4<br>
Recovery-2 00:02:05.5 0.0 00:00:00.0 111 117 01:04:28.9<br></b>
 

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mayday! indeed. Thunderstorms all over this evening. I didn't have a lot of oomph by the time I got to my treadmill, so I did a power hiking/running combo on the TM on max incline. It made me breathe hard and sweat like a fiend, so I guess it was doing something.
 

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Somone knocked on my door and gave me a basket. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
I feel like kicking my coach in the head with my spikes on. ARG! Yesterday's escapades in the gymnasium left everyone's legs feeling like complete trash for today's meet and running on our <i>lovely</i> asphalt track just makes it so much better. I felt good for about the first 200 meters of my leg of the 4x800 and it was all downhill from there. My split wa 2:17 with a super positive split. Mile in 5:20 something with no fight in me whatsoever for the guy who passed me and 3200 in 11:36. My legs are sore, I'm cranky, and my parents just don't get it. They think I overrect which I most likely do, but for the thing that I take so seriously in my life, why shouldn't I??? Probably only had about a mile of warmups and cooldowns in between. I really hope by the time thursday rolls around I'm ready for the big invitational.<br><br>
Alex
 

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Alex - I think the goal is peaking at a certain time and a certain meet - some meets are not worth as much - as frustrating as that is. Keep the chin up.
 

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4.5 easy after work I was out for 10 - until I realized I had a salary comittee meeting for our churches school - I make it just in time. Sometimes I get running on my head and forget all else.
 
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