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Thanks jebba...if I hadn't read that I wouldn't have posted much about it. I wasn't sure if people would be reading it.<br><br>
Well last night was interesting in a sort of bad way. I dropped right into 3rd place and this little kid decided he wanted to be there so he cut me off...making me do the little tiptoe dance for a few steps. That just irked me hard, I wasn't letting that kid beat me. We ran way harder than I am used to for the next 4 laps...coming the for a 5:15 mile. I had been hurting since about 3 laps. After 2 more laps this kid drops and I work on reeling in 2nd, the kid from my area but it's not happening. I come in 3rd with a time of 10:40. I made it to Sectionals, but I am quite nervous, before in the races, there were usually 2 or 3 guys with PRs faster than mine so I just needed to run in the spot I was ranked, but at Sectionals there's more like 5 or 6 who have faster times with me. I don't want to go out so hard the first mile either but I think I will probably have to in order to maintain contact for when I need to get in position. I'm so nervous...<br><br>
That's about as short as I can make it...<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
WTPJ - Thanks, I am counting on meeting you at State...even if I don't make it I will still be going to watch so we better get some pics for the peeps here.<br><br>
Have a great day, and best wishes to Liam's mum.<br><br>
Alex
 

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You didn't need it - Who cares - 10:40 is solid - You also didn't have a perfect race - a little mental garbage going on there.<br><br>
Now just get yourself ready - mentally and physically to do what you gotta do. Keep running through the sectional race with you finishing 2nd with a 10:29 <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Believe it!<br><br>
Come sectionals have a race strategy - I would guess with the 5:05(6) you dropped on you last mile a week ago, if the race goes out slow - you can sit in 3rd or 4th place and drop an even faster last mile. If it goes out screaming - I would think you want to run within yourself @ 5:15 1st and then accept the pain to do it again or faster.<br><br>
Of course its yuor race and strategy - I will just be in the virtual peanut gallery routing for you!<br><br>
Congrats and making the 1st step.
 

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I am still not quite to full steam after the 32 of Sunday - But I don't have time to Frave around anymore. I did 16 with 5 @ marathon Pace and 3 @ T - With not being at full strength, it kicked my ass. Thats ok - I figure I will abuse myself for 2 weeks - Have 1 more quality week - 1 week of taper, then its "Show Time"<br><br>
Sadly - I am still @ 210, so "Show Time" is looking a little slower than I would like. - My motto - "Train with a dream in mind" "Except reality before you run the marathon"
 

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5.05 very easy hilly miles. Contradiction, I know. But that's me.
 

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45 mins on the stepper, core and abs and arms afterwards. Taper madness is in full swing <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Bagged the run after 1.25 miles. Don't know what's wrong, but I think I'll take it easy today.
 

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Congratulations on advancing, Alex, and good luck at sectionals!<br><br>
jebba, sorry you had an off day.<br><br>
I taught pilates this morning and it was a lot of fun. There were 3 new people but they did great.<br><br>
For cardio today is swim day. I did 2000m, mostly 400m sets and short sprint intervals. My 400m time trial was 11 seconds faster this week, but nowhere near fast. If I can keep up the improvement thought it should be in the respectable range by late August when I'd like to try a tri.
 

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4.5 easy ones @ lunch.<br><br>
Chill meri!!! You've done it all before! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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<img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><br>
Congrats Alex!!<br><br>
Pilates and an easy 10 miler today. Will do a short run tonight. Worried about my lack of miles in last few weeks. But old people need some rest.
 

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alex,<br><b>YAY</b> for qualifying and moving on!<br>
DS is also moving on: open 200, 4x100, and 4x200....he will have to run out of his head in order to beat the guys in the open 200.<br>
~OY~<br><br><br>
today:<br>
upper body weights....I was unmotivated, tired, and pansyazzed weak.<br>
Bailed on some of the lifts.<br><br>
also mowed for an hour in 85 degree temps...I hate the heat.
 

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wtpj, I hate the heat, too. Luckily today it was 68F at run time <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I did my last 3 miles before the race. Next run is 2 miles then I just get to wait for Sunday.<br><br>
I did my 3 in 28:54, which is the fastest I've run that route so far. I'm happy about that. I felt like I was pushing a bit, but not too hard really. Woohoo!<br><br>
Great job, Alex and also to the wtpj studsons...
 

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4.5 miles trails. I started off hiking some hills, since I didn't think I felt like running, but I warmed up and had a good time.
 

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Hi all,<br><br>
Some terrific efforts out there today.<br><br><b>Alex</b> - 10:40 for 2 miles? I'd kill to be able to do that. Then again, it wasn't that long ago that I'd kill to be able to do that for ONE mile, so I guess I've made some progress.<br><br><b>jebba</b> - Sorry you didn't have it today. Happens to all of us.<br><br><b>Flounder</b> - I'd love to have an "off-day" like you had! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Everyone - Great efforts.<br><br>
As for me, tonight was 9 miles with 10x100m strides. I approached it a bit differently than in previous weeks. In previous weeks, I would do the miles, and then do the stride out near the end of each mile. A couple of miles I would 2 stride outs.<br><br>
Tonight I did it different. I ran the first 4 miles at a good pace. Then I did the 10x100m strides, with a 100m recovery jog between each stride out. After the strides and recoveries were over, I finished off the nine miles (3.75 miles) at a good pace.<br><br>
The strides took a bit out of the legs, but I felt okay.<br><br>
Here's the data:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 05/22/2007 <b>Time:</b> 17:25<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 9.0 miles<br><b>Total time:</b> 01:13:08.5 <b>Average Per Mile:</b> 00:07:34.1<br><b>Time at Speed:</b> 01:08:07.2 <b>Speed Miles:</b> 9.0 <b>Avg:</b> 00:07:34.1<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 184<br><b>Average HR:</b> 163<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 83.0<br><b>Weather:</b> Sunny and comfortable.<br><b>Temperature:</b> 69 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 64 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 33 <b>Time:</b> Start<br><b>Dew Point:</b> 30 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 5 <b>Direction:</b> E<br><br>
The plan tonight called for 9 miles with 10x100m stride outs.<br><br>
My approach was to run 4 miles, then do the 10x100 stride outs with 100m recoveries, then I finished up the 9 miles.<br><br>
I felt okay. The stride outs were a bit intense and took a bit of starch out of my legs. I can deal with that though.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:07:38.2 1.0 00:07:38.2 162 160 00:07:38.2<br>
Mile 2 00:07:43.4 1.0 00:07:43.4 159 163 00:15:21.6<br>
Mile 3 00:07:39.6 1.0 00:07:39.6 163 159 00:23:01.2<br>
Mile 4 00:07:42.6 1.0 00:07:42.6 162 164 00:30:43.8<br>
Strides 00:08:26.1 1.25 00:06:44.9 0 0 00:39:09.9<br>
Stride 1 00:00:21.9 0.062 00:05:50.4 160 142<br>
Recov-1 00:00:29.6 0.062 00:07:53.6 167 164<br>
Stride 2 00:00:21.5 0.062 00:05:44.0 172 167<br>
Recov-2 00:00:28.3 0.062 00:07:32.8 173 173<br>
Stride 3 00:00:22.5 0.062 00:06:00.0 176 173<br>
Recov-3 00:00:29.5 0.062 00:07:52.0 175 177<br>
Stride 4 00:00:21.3 0.062 00:05:40.8 179 175<br>
Recov-4 00:00:29.5 0.062 00:07:52.0 175 179<br>
Stride 5 00:00:22.4 0.062 00:05:58.4 177 175<br>
Recov-5 00:00:29.3 0.062 00:07:48.8 178 178<br>
Stride 6 00:00:21.0 0.062 00:05:36.0 181 178<br>
Recov-6 00:00:28.0 0.062 00:07:28.0 180 182<br>
Stride 7 00:00:21.0 0.062 00:05:36.0 182 180<br>
Recov-7 00:00:31.6 0.062 00:08:25.6 181 182<br>
Stride 8 00:00:18.6 0.062 00:04:57.6 182 181<br>
Recov-8 00:00:28.5 0.062 00:07:36.0 182 183<br>
Stride 9 00:00:21.7 0.062 00:05:47.2 183 182<br>
Recov-9 00:00:30.2 0.062 00:08:03.2 182 184<br>
Stride 10 00:00:20.9 0.062 00:05:34.4 183 181<br>
Recov-10 00:00:28.8 0.062 00:07:40.8 181 183<br>
Mile 6 00:05:53.4 0.75 00:07:51.2 168 172 00:45:03.3<br>
Mile 7 00:07:44.2 1.0 00:07:44.2 168 166 00:52:47.5<br>
Mile 8 00:07:42.8 1.0 00:07:42.8 170 169 01:00:30.3<br>
Mile 9 00:07:36.9 1.0 00:07:36.9 168 168 01:08:07.2<br>
Recovery-1 00:03:00.6 0.0 00:00:00.0 115 130 01:11:07.8<br>
Recovery-2 00:02:00.7 0.0 00:00:00.0 109 113 01:13:08.5
 

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<a href="http://www.gmap-pedometer.com/?r=971810" target="_blank">4.6 kilometers</a> after digging a few holes in my backyard.
 

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7.6 miles. It was supposed to be just above easy pace, but I forgot my HRM so I just winged it. I think I was just below threshold pace, cause I ran this course in my fastest time ever. 1 hr 11 min for a very hilly run.
 

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Wow EQ- The "Good Pace" looks aweful fast - at the very fast end of easy (Not that far from MP)<br><br>
I only run at the fast end of easy maybe once a week - twice if I am feeling really good.
 
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