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Well last night I thought I'd go for an easy 3 or 4 since we didn't do much more than striders at practice. I was running and after about 10 minutes my feet were hurting, I think my shoes are breaking down, the bottoms of my feet and definitely my heels were just plain sore. I stopped for a while and jogged 5 minutes back home. I ordered some new shoes last night so they should be coming in a few days.<br><br>
Well 3200 tonight at our little meet. It's only like 6-8 teams but it's an invite so medals for top 3 and ribbons for 4th and 5th...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> I'm definitely hoping to nab some hardware of a different color tonight, but we'll see. I wanna shoot for about a 5:20 first mile and try for progressive last mile splits, ending around 1:10-1:12. I don't know how possible this is, but I wanna see what I have in me for Conference this Saturday.<br><br>
Have a great day everyone.<br><br>
Alex
 

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You muscles should be plenty loose tonight - plenty warm. Enjoy the race.<br><br>
10 easy miles this am - 4 of them on trails.<br><br>
Good running to all -
 

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Despite the humid conditions, the weather was nice for a run (62°F). I just did four recovery miles around the neighborhood. I'm gearing up for a 5-mile race on Saturday. I probably won't cut back on my mileage this week though since this isn't really a goal race.
 

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40 mins on the stepper. Some arms today, girlie push ups.
 

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6.25 miles, easy pace, about 8 long and loose striders at the end. Most humid day of the year by far, though still great running conditions.
 

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2.5 miles in 25:30 onthe 'mill. I meant to go longer, but Little Easy kept getting fussy. Of course as I write this, he is snoozing peacefully. I might pop in a yoga dvd.
 

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Taught pilates this morning -- it was fun to work with a new group, and in the health club setting not have to take attendance or scold people for being late to class.<br><br>
For cardio, I did an 1800 meter swim. I practiced 400m freestyle sets because that is the distance in the sprint tri I am looking at doing this summer. I did one "time trial" which I'm pretty sure was very slow, so there's lots of room for improvement.<br><br>
Alex, good luck in your meet! Do us proud and nab some hardware. It's fun to have a track athlete among us. I wish I'd done x-c and track in high school.
 

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7 miles @ lunch. 3.5 w/the boys @ 7:20-7:25 pace. Then limped back in @ 8:20-8:25 pace.<br><br>
76 and bright sun.
 

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After yesterdays time trial, it was an increase in distance and a reduction in pace today, with 4 Km in 20:47, around 8:21 pace. No problems and comfortable at this pace.<br><br>
((((Apologies for writing about Kilometres, and then giving my pace in minutes per mile, but the treadmill is set in Km's, but I have no idea how "fast or slow" 5:10 pace is per km - I went to school in good on minutes per mile!))))
 

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6 lethargic, heavy legged plodding miles<br><br>
oy
 

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alex,<br>
you're already at the track by now....hope you were WICKED FAST tonite!<br>
My son's meet is a triple dual [I'm heading over soon].<br>
~cheers~
 

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Friday was my graduation from C25k, so today was my first day on the One Hour Runner program.<br><br>
2.5 miles in 30 minutes.
 

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5.8 miles @ 7:40s without much effort. My legs are really starting to come back now. Perfect running conditions this morning, about 50F and sunny.
 

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Hi all,<br><br>
Day 2, Week 2 of Pfitz/Douglas 18/70.<br><br>
Not quite as good as last week's performance, but it was 80 degrees tonight when I started. Last week it was in the 50s.<br><br>
Actually ran without a shirt tonight down at the track, it was that warm (sorry for the visual ladies...it's not a pleasant site).<br><br>
Anyway, here's the report:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 05/08/2007 <b>Time:</b> 17:45<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 8.0 miles<br><b>Total time:</b> 01:05:16.1 <b>Average Per Mile:</b> 00:07:31.8<br><b>Time at Speed:</b> 01:00:14.1 <b>Speed Miles:</b> 8.0 <b>Avg:</b> 00:07:31.8<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 182<br><b>Average HR:</b> 167<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 8.0<br><b>Weather:</b> Sunny and a bit breezy.<br><b>Temperature:</b> 80 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 76 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 25 <b>Time:</b> Start<br><b>Dew Point:</b> 23 <b>Time:</b> End<br><b>Wind speed:</b> 6 <b>Max Gust:</b> 18 <b>Direction:</b> SW<br><br>
Week 2 Day 2 of Pfitz/Douglas 18/70 program. Plan was 8 miles with 10x100m stride-outs.<br><br>
Again today I used the stride-outs as more of 100m speed burst.<br><br>
It was much warmer today than last week, and I felt the heat, but I also felt about as good as I did last week. Probably a good sign.<br><br>
A couple of the stride outs were run into the wind, and I really could feel the difference.<br><br>
First run in a pair of Mizuno Wave Rider 10. So far I like them.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:07:40.7 1.0 00:07:40.7 0 0 00:07:40.7<br>
Lap 1 00:01:59.8 0.25 00:07:59.2 157 142<br>
Lap 2 00:01:57.8 0.25 00:07:51.2 159 158<br>
Lap 3 00:01:55.9 0.25 00:07:43.6 163 162<br>
Lap 3.5 00:00:58.2 0.125 00:07:45.6 166 166<br>
100m stride 00:00:22.1 0.062 00:05:53.6 171 167<br>
Lap 4 00:00:26.9 0.062 00:07:10.4 172 172<br>
Mile 2 00:07:33.1 1.0 00:07:33.1 0 0 00:15:13.8<br>
Lap 1 00:01:52.9 0.25 00:07:31.6 164 170<br>
Lap 2 00:01:56.0 0.25 00:07:44.0 166 165<br>
Lap 3 00:01:55.6 0.25 00:07:42.4 166 167<br>
Lap 3.5 00:00:58.2 0.125 00:07:45.6 168 166<br>
100m stride 00:00:22.9 0.062 00:06:06.4 173 169<br>
Lap 4 00:00:27.5 0.062 00:07:20.0 173 174<br>
Mile 3 00:07:37.9 1.0 00:07:37.9 0 0 00:22:51.7<br>
Lap 1 00:01:55.3 0.25 00:07:41.2 163 163<br>
Lap 2 00:01:55.9 0.25 00:07:43.6 164 164<br>
Lap 3 00:01:57.0 0.25 00:07:48.0 163 165<br>
Lap 3.5 00:00:58.4 0.125 00:07:47.2 168 164<br>
100m stride 00:00:23.7 0.062 00:06:19.2 171 168<br>
Lap 4 00:00:27.6 0.062 00:07:21.6 169 171<br>
Mile 4 00:07:29.4 1.0 00:07:29.4 0 0 00:30:21.1<br>
Lap 1 00:01:54.4 0.25 00:07:37.6 167 169<br>
Lap 2 00:01:56.1 0.25 00:07:44.4 167 169<br>
100m stride 00:00:24.6 0.062 00:06:33.6 174 169<br>
Lap 3 00:01:25.7 0.188 00:07:37.1 171 173<br>
Lap 3.5 00:00:58.6 0.125 00:07:48.8 171 171<br>
100m stride 00:00:22.5 0.062 00:06:00.0 176 172<br>
Lap 4 00:00:27.5 0.062 00:07:20.0 176 176<br>
Mile 5 00:07:24.2 1.0 00:07:24.2 0 0 00:37:45.3<br>
Lap 1 00:01:53.6 0.25 00:07:34.4 170 169<br>
Lap 2 00:01:55.2 0.25 00:07:40.8 171 171<br>
100m stride 00:00:23.0 0.062 00:06:08.0 176 171<br>
Lap 3 00:01:25.3 0.188 00:07:34.9 172 176<br>
Lap 3.5 00:00:57.8 0.125 00:07:42.4 176 175<br>
100m stride 00:00:22.2 0.062 00:05:55.2 178 176<br>
Lap 4 00:00:27.1 0.062 00:07:13.6 179 179<br>
Mile 6 00:07:31.5 1.0 00:07:31.5 0 0 00:45:16.8<br>
Lap 1 00:01:53.6 0.25 00:07:34.4 174 178<br>
Lap 2 00:01:54.5 0.25 00:07:38.0 175 174<br>
Lap 3 00:01:55.8 0.25 00:07:43.2 173 174<br>
Lap 3.5 00:00:58.9 0.125 00:07:51.2 175 174<br>
100m stride 00:00:21.6 0.062 00:05:45.6 176 176<br>
Lap 4 00:00:27.1 0.062 00:07:13.6 180 179<br>
Mile 7 00:07:32.2 1.0 00:07:32.2 0 0 00:52:49.0<br>
Lap 1 00:01:55.0 0.25 00:07:40.0 173 171<br>
Lap 2 00:01:54.5 0.25 00:07:38.0 176 175<br>
Lap 3 00:01:55.5 0.25 00:07:42.0 175 174<br>
Lap 3.5 00:00:58.1 0.125 00:07:44.8 176 176<br>
100m stride 00:00:22.2 0.062 00:05:55.2 179 176<br>
Lap 4 00:00:26.9 0.062 00:07:10.4 182 181<br>
Mile 8 00:07:25.1 1.0 00:07:25.1 0 0 01:00:14.1<br>
Lap 1 00:01:53.3 0.25 00:07:33.2 177 179<br>
Lap 2 00:01:53.2 0.25 00:07:32.8 177 178<br>
Lap 3 00:01:53.2 0.25 00:07:32.8 178 177<br>
Lap 3.5 00:00:57.2 0.125 00:07:37.6 177 178<br>
100m stride 00:00:21.6 0.062 00:05:45.6 180 177<br>
Lap 4 00:00:26.6 0.062 00:07:05.6 182 182<br>
Recovery-1 00:03:01.1 0.0 00:00:00.0 122 147 01:03:15.2<br>
Recovery-2 00:02:00.9 0.0 00:00:00.0 120 123 01:05:16.1
 

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Congratulations, Amethyst!
 

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5 easy @ lunch<br><br>
Hey EQ - What was the pace of the day? Your pace per mile is faster than 2/3 of my training miles. Just courious - when I did daniels plan - I did not run recovery and easy pace slow enough and over time it really took its toll.
 
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