Wed. April 25th - Reports - 8 months till Christmas
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3,154 Posts
Psst...check out yesterday's thread Santa Claus.<br><br>
Legs feel pretty good still so I assume my cool down and stretching did what they were supposed to do. I think I may have overdone it with the crunches on the medicine ball 2 nights ago and then yesterday morning because at the meet and even now the abs right in the front are sore to the touch and extremely tight. I'll start back up with that once things get back to normal...don't want to overdo anything.<br><br>
Have a great day!<br><br>
Alex
Legs feel pretty good still so I assume my cool down and stretching did what they were supposed to do. I think I may have overdone it with the crunches on the medicine ball 2 nights ago and then yesterday morning because at the meet and even now the abs right in the front are sore to the touch and extremely tight. I'll start back up with that once things get back to normal...don't want to overdo anything.<br><br>
Have a great day!<br><br>
Alex
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212 Posts
Great running Alex...impressive speed.<br><br>
10 miles for me this morning around the local park. I'm loving being out in these wonderful conditions (59?). Though my legs still aren't fully recovered from the marathon 10 days ago, they are slowly coming back into form.<br><br>
Have a fun one!
10 miles for me this morning around the local park. I'm loving being out in these wonderful conditions (59?). Though my legs still aren't fully recovered from the marathon 10 days ago, they are slowly coming back into form.<br><br>
Have a fun one!
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7,357 Posts
Easy 3 miles this morning, followed up with stretching and ab work.
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3,918 Posts
Hey Alex - DOMS (Delayed Onset Muscle Soreness) - Very common with new types of exercise - Core and Weightlifting for sure. Best thing - Do it again.<br><br>
Me - 10 very easy miles - 45F 8-10 MPH winds - Shorts - Short sleaves and loving it.<br><br>
I am really getting into running without a watch on for recovery and easy runs - It is much easier to run the correct effort level. I know when I where a watch - even if I do not look during the run - I will be looking after.<br><br>
THe best part is I can enjoy the runs more - without fretting about what the slow / fast time means - who cares - until speed day or race day.
Me - 10 very easy miles - 45F 8-10 MPH winds - Shorts - Short sleaves and loving it.<br><br>
I am really getting into running without a watch on for recovery and easy runs - It is much easier to run the correct effort level. I know when I where a watch - even if I do not look during the run - I will be looking after.<br><br>
THe best part is I can enjoy the runs more - without fretting about what the slow / fast time means - who cares - until speed day or race day.
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20,822 Posts
3.27 miles in 31:57, which is fast for me. I'm not sure why I was a bit faster. I'm feeling all suspicious about it. Knee was OK for this run.<br><br>
Good stuff peeps!
Good stuff peeps!
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6,657 Posts
Another easy 5.2 miles. I think I need to start altering my runs. Maybe I'll start adding some miles and speed in there to mix things up now that I'm getting close to being healthy again.<br><br><img alt="icon_santa.gif" src="http://files.kickrunners.com/smilies/icon_santa.gif">
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4,365 Posts
Ho ho ho!<br><br>
I taught two yoga classes this morning.<br><br>
After work: 2.3 miles in 20:00 on the treadmill. My foot had been aching all day just walking, but was no trouble at all while running. Very odd. It felt great to run at a more energetic (for me) pace. I followed that with 10 miles on the stationary bike in 36:00. Good workout tonight!
I taught two yoga classes this morning.<br><br>
After work: 2.3 miles in 20:00 on the treadmill. My foot had been aching all day just walking, but was no trouble at all while running. Very odd. It felt great to run at a more energetic (for me) pace. I followed that with 10 miles on the stationary bike in 36:00. Good workout tonight!
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12,902 Posts
6.25 on the TM<br><br>
after which I <snort> enjoyed the domestic duties of pulling apart/cleaning/scrubbing/gagging in the kitchen and sunroom in prep for the painters coming tomorrow morn
after which I <snort> enjoyed the domestic duties of pulling apart/cleaning/scrubbing/gagging in the kitchen and sunroom in prep for the painters coming tomorrow morn
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6,919 Posts
Hi all.<br><br>
Here's my report for the day.<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 04/25/2007<b>Time:</b> 16:55<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 16.0 miles<br><b>Total time:</b> 02:31:38.6<b>Average Per Mile:</b> 00:09:09.0<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=712341" target="_blank">Home 16 mile loop</a><br><b>Max HR (for entire workout):</b> 161<br><b>Average HR:</b> 150<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 339.4<br><b>Weather:</b> Cloudy with light rain throughout.<br><b>Temperature:</b> 50<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 47<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 41<b>Time:</b> Start<br><b>Dew Point:</b> 43<b>Time:</b> End<br><b>Wind speed:</b> 1<b>Max Gust:</b> 6<b>Direction:</b> NW<br><br>
Would the person who put the 70 pound bags of concrete in my legs, kindly remove them? Otherwise I am going to throw them away, or start charging that person rent!<br><br>
Not a great night. Weather was not great, and my legs felt heavy and dead.<br><br>
I am tired too from lots of overtime at work.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:09:08.31.000:09:08.314914300:09:08.3<br>
Mile 200:08:44.71.000:08:44.714214500:17:53.0<br>
Mile 3+400:18:06.32.000:09:03.215415200:35:59.3<br>
Mile 500:08:50.71.000:08:50.715115400:44:50.0<br>
Mile 600:09:07.41.000:09:07.414814900:53:57.4<br>
Mile 700:09:24.41.000:09:24.415014801:03:21.8<br>
Mile 800:09:42.91.000:09:42.914814501:13:04.7<br>
Mile 900:09:22.01.000:09:22.015814901:22:26.7<br>
Mile 1000:08:41.01.000:08:41.015315101:31:07.7<br>
Mile 1100:09:44.41.000:09:44.414915201:40:52.1<br>
Mile 1200:08:46.11.000:08:46.115115401:49:38.2<br>
Mile 1300:09:27.51.000:09:27.515615201:59:05.7<br>
Mile 1400:09:23.71.000:09:23.715115202:08:29.4<br>
Mile 1500:08:56.61.000:08:56.615715502:17:26.0<br>
Mile 1600:08:58.71.000:08:58.715315602:26:24.7<br>
Recovery-100:05:13.90.000:00:00.011912302:31:38.6
Here's my report for the day.<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 04/25/2007<b>Time:</b> 16:55<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 16.0 miles<br><b>Total time:</b> 02:31:38.6<b>Average Per Mile:</b> 00:09:09.0<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=712341" target="_blank">Home 16 mile loop</a><br><b>Max HR (for entire workout):</b> 161<br><b>Average HR:</b> 150<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 339.4<br><b>Weather:</b> Cloudy with light rain throughout.<br><b>Temperature:</b> 50<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 47<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 41<b>Time:</b> Start<br><b>Dew Point:</b> 43<b>Time:</b> End<br><b>Wind speed:</b> 1<b>Max Gust:</b> 6<b>Direction:</b> NW<br><br>
Would the person who put the 70 pound bags of concrete in my legs, kindly remove them? Otherwise I am going to throw them away, or start charging that person rent!<br><br>
Not a great night. Weather was not great, and my legs felt heavy and dead.<br><br>
I am tired too from lots of overtime at work.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:09:08.31.000:09:08.314914300:09:08.3<br>
Mile 200:08:44.71.000:08:44.714214500:17:53.0<br>
Mile 3+400:18:06.32.000:09:03.215415200:35:59.3<br>
Mile 500:08:50.71.000:08:50.715115400:44:50.0<br>
Mile 600:09:07.41.000:09:07.414814900:53:57.4<br>
Mile 700:09:24.41.000:09:24.415014801:03:21.8<br>
Mile 800:09:42.91.000:09:42.914814501:13:04.7<br>
Mile 900:09:22.01.000:09:22.015814901:22:26.7<br>
Mile 1000:08:41.01.000:08:41.015315101:31:07.7<br>
Mile 1100:09:44.41.000:09:44.414915201:40:52.1<br>
Mile 1200:08:46.11.000:08:46.115115401:49:38.2<br>
Mile 1300:09:27.51.000:09:27.515615201:59:05.7<br>
Mile 1400:09:23.71.000:09:23.715115202:08:29.4<br>
Mile 1500:08:56.61.000:08:56.615715502:17:26.0<br>
Mile 1600:08:58.71.000:08:58.715315602:26:24.7<br>
Recovery-100:05:13.90.000:00:00.011912302:31:38.6
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3,154 Posts
Easy practice...most likely heading out for another little jog to get the legs ready for tomorrow's meet. Big meet (13 teams), but I guess not the greatest competition.<br><br>
Had 5x300...didn't really think it would be a good idea to go too hard on these considering yesterday and a meet tomorrow. First 2 at a 10:40 2 mile pace. 1:00, 1:00, then picked it up a little with 58, 56, and last one I just wanted to go fast. 44...I hope this translates into some nice kicking abilities at the end of the 1600/3200s tomorrow. Funny thing is how winded everyone else was and it felt like such an incredibly easy workout. The 100m walk between each one seemed to take <i>too</i> long. Man I'm freakin' myself out here. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Nice job out there everyone!<br><br>
Alex
Had 5x300...didn't really think it would be a good idea to go too hard on these considering yesterday and a meet tomorrow. First 2 at a 10:40 2 mile pace. 1:00, 1:00, then picked it up a little with 58, 56, and last one I just wanted to go fast. 44...I hope this translates into some nice kicking abilities at the end of the 1600/3200s tomorrow. Funny thing is how winded everyone else was and it felt like such an incredibly easy workout. The 100m walk between each one seemed to take <i>too</i> long. Man I'm freakin' myself out here. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Nice job out there everyone!<br><br>
Alex
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3,639 Posts
Ladder workout, outdoor composite track, 5:30PM. 50F degrees, sun and clouds, light wind.<br><br>
4000 meter wu 23:27<br>
200M :45<br>
200M rest jog 1:16<br>
400M 1:40<br>
400M rest 2:35<br>
800M 3:33<br>
400M rest 2:42<br>
1200M 5:27<br>
400M rest 2:52<br>
1600M 7:33<br>
400M rest 2:51<br>
1200M 5:30<br>
400M rest 2:45<br>
800M 3:33<br>
400M rest 2:56<br>
400M 1:40<br>
200M rest 1:33<br>
200M :44<br>
400M cool down 2:38<br><br>
8.7 +/- total miles in 1:16:06.<br><br>
The short 200 and 400 meter rest intervals make this a tough workout. Slow but consistant. Improving stredily.<br><br><img alt="icon_compress.gif" src="http://files.kickrunners.com/smilies/icon_compress.gif">
4000 meter wu 23:27<br>
200M :45<br>
200M rest jog 1:16<br>
400M 1:40<br>
400M rest 2:35<br>
800M 3:33<br>
400M rest 2:42<br>
1200M 5:27<br>
400M rest 2:52<br>
1600M 7:33<br>
400M rest 2:51<br>
1200M 5:30<br>
400M rest 2:45<br>
800M 3:33<br>
400M rest 2:56<br>
400M 1:40<br>
200M rest 1:33<br>
200M :44<br>
400M cool down 2:38<br><br>
8.7 +/- total miles in 1:16:06.<br><br>
The short 200 and 400 meter rest intervals make this a tough workout. Slow but consistant. Improving stredily.<br><br><img alt="icon_compress.gif" src="http://files.kickrunners.com/smilies/icon_compress.gif">
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3,154 Posts
Way to go Doc! I've done ladders like that but not that extreme. When I did it was multiple 200s, 400s, and an 800 and then back down. Miles and 1200s is crazy though. Keep it up! <img alt="icon_thumleft.gif" src="http://files.kickrunners.com/smilies/icon_thumleft.gif"><br><br>
Ran on the treadmill tonight not because of bad weather but to once more work on my "love" for it. I didn't mind it at all tonight but then again...wasn't even half an hour. I ran to Coach's which is a half mile, ran 3 miles on the treadmill in 8:00, 7:48, and then probably around 7:20 or so. It was on 7:30 pace but I threw in a minute of 6:00 pace near the end to get used to running fast when I don't feel like it. Then I stretched out a little and ran home. I also added on my warmup from before practice which was .8 miles. Total is 4.8 miles at 7:39 pace. Feel pretty ready for tomorrow.<br><br>
G'night everyone!<br><br>
Alex
Ran on the treadmill tonight not because of bad weather but to once more work on my "love" for it. I didn't mind it at all tonight but then again...wasn't even half an hour. I ran to Coach's which is a half mile, ran 3 miles on the treadmill in 8:00, 7:48, and then probably around 7:20 or so. It was on 7:30 pace but I threw in a minute of 6:00 pace near the end to get used to running fast when I don't feel like it. Then I stretched out a little and ran home. I also added on my warmup from before practice which was .8 miles. Total is 4.8 miles at 7:39 pace. Feel pretty ready for tomorrow.<br><br>
G'night everyone!<br><br>
Alex
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