[runfishhunt]

5 miles in 38:43<br>
35 minutes of weights and abs

 

[Flounder]

8 miles total - with 2x.75 @ I - Very light I-Paced workout - Now its time to get loaded.

 

[Jensparks]

Day 3 of the Pfitz 18/55 plan ... and it's a Rest day! It's deceptively easy these first few weeks, but I see what's coming. EEK!

 

[Flounder]

Jensparks - The key will be to run the proper pace of the day - When it says easy - DO NOT OVER DO IT! These plans are an accumulation of stress on your body and systems - They will stress your body enough if you follow the correct paces - If you feel really good one day and crank on an easy run - It may over stress you and 2 weeks down the road you find youself suffering from over training symptoms. Just my 2-cents - You can do it - Just do it right <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[jebba]

Sore throat has not gone away. I'll probably do another easy day on the bike since I am such a wimp.

 

[merigayle]

1 hour run at the park this am.

 

[Jensparks]

Thanks I appreciate any & all advice! I used Higdon's programs for the last 2 marathons, so the Pfitz one is a learning experience for sure (and more mileage, especially those medium-long runs mid-week). I'm going to try to do my recovery running on trails, since I have to run slower on them to avoid getting hurt. When it gets to two rest/cross-training days per week, I will rest one and bike the other, not bike on both. I know I will need the one day off of doing nothing.

 

[sistergoldenhair]

Jen, what race are you training for?<br><br>
I had a good 5.5 miles today with about 2.5 at tempo pace. Last week I felt like I struggled with the tempo pace, but this week I felt strong.<br><br>
This afternoon I did an hour of hot and sweaty power yoga, too. My arms feel like noodles.

 

[Arrojo]

4.3 miles at lunch. Cloudy and a pleasant 57 degrees.<br><br>
And Jen...in 18 weeks: don't go out too fast! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

 

[dg1]

7.6 miles @ lunch. 8:14 pace felt easy today even with the 84 degree heat.<br><br>
I about killed myself yesterday with an 8:37 pace in the same heat for only 6 miles. <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif">

 

[keith]

6 miles at an 8:30 pace for lunch. A little sore from yesterdays speed workout.

 

[Flounder]

30 minutes of pushing the lawnmower at lunch - Cross training - Gotta love it.

 

[Jensparks]

Baystate Marathon in Lowell, MA - October 14! I thought about doing Philly, but the reports from last year (including yours) swayed me to stay local while they get their act together.<br><br>
How's your foot now, are you all the way healed?

 

[merigayle]

<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br>
I think last year was a fluke with the addition of the half mary. The year before i ran it and it was great. You get no mid-race hug from me like SGH did <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">

 

[Grizzly]

So I went out today with "the elites" and I do mean that. One is a cyclist on the Canadian elite circuit who'll be competing at the nationals, the others are all superb runners (sub 3 marathons). And me.<br><br>
It was an easy run for them. I was hurting. Groin pull from landscaping this weekend and I'm still not up to speed.<br><br>
10k in 53 minutes, including waiting for traffic lights.<br><br>
*gasp* *pant pant pant*

 

[jebba]

5.7 miles in a very easy 60 min 35 sec. Started on the bike and got 3 miles in when Easy woke up. I'm calling it a day.

 

[sistergoldenhair]

Good luck with your training!<br><br>
The foot is healed enough to be cooperative for the most part -- still achy at times.<br><br>
I am re-building a good base and will train for a late Nov.- early Dec. race.

 

[altoids]

3 easy miles on the treadmill.

 

[GaRebelRunner]

6.2 miles in 58 minutes tonight on the Tucker High School track. Weather was warm, not too hot.<br><br>
When I finished I took a big swig from my water bottle I had sat by the fence along the outside of the track. I felt moving things in my mouth. Ants covered my bottle, and they were not chocolate.!

 

[equinox marathon 43]

Hi all!<br><br><b>Jensparks</b> - As one who is a few weeks ahead of you in training on a different Pfitz plan, a bit of advice...if you get advice from Flounder, take it. He knows what he's talking about! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
As for me today:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/13/2007 <b>Time:</b> 15:30<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 14.0 miles<br><b>Total time:</b> 02:34:34.8 <b>Average Per Mile:</b> 00:10:41.0<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 167<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> 130.0<br><b>Weather:</b> Cloudy, damp and cool.<br><b>Temperature:</b> 54 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 54 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 47 <b>Time:</b> Start<br><b>Dew Point:</b> 46 <b>Time:</b> End<br><b>Wind speed:</b> 4 <b>Max Gust:</b> 13 <b>Direction:</b> NW<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan was for 14 miles tonight. I decided to to this one on the trail. I did a repeat on miles 3-7 (the hills). That left me with 6 flat miles and 8 hilly miles.<br><br>
Legs were very tired from the LT effort last night, so I deliberately took it easy.<br><br>
While out on the trail I saw 2 ducks, a blue herron, and 3 wild turkey.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:50:34.9 5.0 00:10:07.0 135 139 00:50:34.9<br>
Back to 3m 00:23:31.2 2.0 00:11:45.6 127 137 01:14:06.1<br>
Back to 5m 00:23:24.3 2.0 00:11:42.1 138 138 01:37:30.4<br>
Back to 3m 00:22:49.0 2.0 00:11:24.5 127 143 02:00:19.4<br>
To finish 00:29:14.4 3.0 00:09:44.8 150 141 02:29:33.8<br>
Recov-1 00:03:00.5 0.0 00:00:00.0 104 111 02:32:34.3<br>
Recov-2 00:02:00.5 0.0 00:00:00.0 88 89 02:34:34.8