Wednesday 08 August 2007
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Cappy-No matter how early I get up you have already completed your workout and posted! I ended up getting up very early this morning b/c of the nasty storms (tornado warnings and everything) so I got in my 8x800s on the tm, with wup/wdn ended at 8.5 miles.
Cappy is indeed an early bird!<br><br>
Today's plan: 14 miles with 12 at marathon pace. Originally this coming Saturday's 15 was to have the 12 at MP, but I'm running that with others and don't want to make them run at my pace so I moved it to today's run.<br><br>
14.2 miles 2:02:09 (8:36). I'm very happy with this time. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
Today's plan: 14 miles with 12 at marathon pace. Originally this coming Saturday's 15 was to have the 12 at MP, but I'm running that with others and don't want to make them run at my pace so I moved it to today's run.<br><br>
14.2 miles 2:02:09 (8:36). I'm very happy with this time. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
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4 miles, recovery run.
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I'm guessing it's his tempo-pace.<br><br>
I'm glad I bounced back so quickly. I was hoping to have a nice boring pain-free run and I had that plus some. I was just trying to stay cool so I ran on our trail and in the park for like 15 minutes and was already getting warm so I thought I'd try turning a bit more Kenyan and doing some diagonals on the football field barefoot. It felt so nice...do the diagonal ways like a strider and the endzone as a recovery. The thing that made this so much fun was the giant sprinkler in the middle of the field. Halfway through my "workout" which was more like playtime I ran in circles getting drenched by the sprinkler for about 5 minutes. Then I finished up and did another 15 minutes of cooldown. Probably around 5 and a quarter miles in 45 minutes. This was a good confidence rebuilder. Let's hope I keep it up for the rest of the week!
I'm glad I bounced back so quickly. I was hoping to have a nice boring pain-free run and I had that plus some. I was just trying to stay cool so I ran on our trail and in the park for like 15 minutes and was already getting warm so I thought I'd try turning a bit more Kenyan and doing some diagonals on the football field barefoot. It felt so nice...do the diagonal ways like a strider and the endzone as a recovery. The thing that made this so much fun was the giant sprinkler in the middle of the field. Halfway through my "workout" which was more like playtime I ran in circles getting drenched by the sprinkler for about 5 minutes. Then I finished up and did another 15 minutes of cooldown. Probably around 5 and a quarter miles in 45 minutes. This was a good confidence rebuilder. Let's hope I keep it up for the rest of the week!
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T-Pace of LAT pace - Is the pace that you could run for 1 hour under race conditions - So if you could run 10 miles in 1 hour T-Pace would be 10 mph or 6:00 minute miles.<br><br>
This was actually not too bad - Its harder to run 4 miles straight @ T then breaking it up - by far
This was actually not too bad - Its harder to run 4 miles straight @ T then breaking it up - by far
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6.75 miles with 4 at Tempo Pace, but I confess I broke it into 4 X 1 miles with short rests. It was even muggy inside the Y and I felt droopy and leaden. I really pushed myself on the 3rd mile and wasn't going to do the 4th, but then I thought of a few inspiring Kickrunners and gritted it out.<br><br>
No weird foot and lower leg stuff tonight.<br><br>
As I was cooling down the TVs were all broadcasting the space shuttle launch -- also very inspiring.<br><br>
Great training, all!
No weird foot and lower leg stuff tonight.<br><br>
As I was cooling down the TVs were all broadcasting the space shuttle launch -- also very inspiring.<br><br>
Great training, all!
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<b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/08/2007 <b>Time:</b> 17:18<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 11.0 miles<br><b>Total time:</b> 01:38:27.3 <b>Average Per Mile:</b> 00:08:29.7<br><b>Time at Speed:</b> 00:48:26.0 <b>Speed Miles:</b> 6.5 <b>Avg:</b> 00:07:27.1<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 184<br><b>Average HR:</b> 160<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 200.35<br><br>
Plan tonight was 11 miles with 6x1200m VO2max with 400m recoveries.<br><br>
It was very hot and humid when I started out and I did not do very well with the VO2max stuff. To give you an idea, the goal time for the 1200m bursts was 5:00. Not even close on most of them.<br><br>
It was 91 with a heat index of 98 when I started. Plus the track was in the sun, so it was probably even hotter on the track.<br><br>
As I finished the recovery jog after VO2max burst #5, clouds rolled in and helped cool things off and that helped a lot. Then during the cooldown on the last lap, it started to absolutely downpour. In fact, the max HR happened on that last lap because I pushed it to get out of the rain.<br><br>
At the end of the run, as I walked out to my car I was really upset with myself for what I consider a poor performance tonight. I looked back at the track and going over the track from one end to the other was a beautiful double rainbow. I wonder if Mother Nature was trying to tell me something.<br><br>
Also made a young lady at the track smile tonight. She's a competitive runner (4:24 miler). She noticed the HRM on my chest and asked if I was a triathelete. I let her know I was just a marathoner. She told me she was a miler. So I asked her "Do you run for Wilmington High?" She said "No, I'm post-collegiate. I'm 35." <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/surprised.gif" style="border:0px solid;" title="Surprised"> I swear this woman looked about 18, and she was gorgeous too! Unfortunately, married (husband was there too). <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br><br>
I went to the track weighing 180 pounds. Came home at 170. That despite drinking 24oz of Gatorade and 24oz of water.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br><b>Warmup 00:22:10.8 2.5 00:08:52.3 0 0 00:22:10.8</b><br>
Mile 1 00:08:58.0 1.0 00:08:58.0 137 133<br>
Mile 2 00:08:47.6 1.0 00:08:47.6 143 141<br>
Mile 2.5 00:04:25.2 0.5 00:08:50.4 146 146<br><b>VO2max 00:48:26.0 6.5 00:07:27.1 0 0 01:10:36.8</b><br><span style="color:#FF0000;">Burst-1 00:05:07.8 0.75 00:06:50.4 173 166</span><br>
Recov-1 00:02:13.6 0.25 00:08:54.4 157 163<br><span style="color:#FF0000;">Burst-2 00:05:17.1 0.75 00:07:02.8 177 174</span><br>
Recov-2 00:02:18.0 0.25 00:09:12.0 159 167<br><span style="color:#FF0000;">Burst-3 00:05:46.1 0.75 00:07:41.5 170 170</span><br>
Recov-3 00:02:28.1 0.25 00:09:52.4 157 163<br><span style="color:#FF0000;">Burst-4 00:05:54.4 0.75 00:07:52.5 172 171</span><br>
Recov-4 00:02:28.5 0.25 00:09:54.0 163 160<br><span style="color:#FF0000;">Burst-5 00:05:59.6 0.75 00:07:59.5 175 172</span><br>
Recov-5 00:02:26.9 0.25 00:09:47.6 165 168<br><span style="color:#FF0000;">Burst-6 00:05:55.2 0.75 00:07:53.6 178 171</span><br>
Recov-6 00:02:30.7 0.75 00:03:20.9 161 168<br><b>Cooldown 00:22:49.5 2.5 00:09:07.8 0 0 01:33:26.3</b><br>
Mile 1 00:09:32.5 1.0 00:09:32.5 162 163<br>
Mile 2 00:09:13.3 1.0 00:09:13.3 170 167<br>
Mile 2.5 00:04:03.7 0.5 00:08:07.4 183 172<br><b>Recov-1 00:05:01.0 0.0 00:00:00.0 144 153 01:38:27.3</b>
Plan tonight was 11 miles with 6x1200m VO2max with 400m recoveries.<br><br>
It was very hot and humid when I started out and I did not do very well with the VO2max stuff. To give you an idea, the goal time for the 1200m bursts was 5:00. Not even close on most of them.<br><br>
It was 91 with a heat index of 98 when I started. Plus the track was in the sun, so it was probably even hotter on the track.<br><br>
As I finished the recovery jog after VO2max burst #5, clouds rolled in and helped cool things off and that helped a lot. Then during the cooldown on the last lap, it started to absolutely downpour. In fact, the max HR happened on that last lap because I pushed it to get out of the rain.<br><br>
At the end of the run, as I walked out to my car I was really upset with myself for what I consider a poor performance tonight. I looked back at the track and going over the track from one end to the other was a beautiful double rainbow. I wonder if Mother Nature was trying to tell me something.<br><br>
Also made a young lady at the track smile tonight. She's a competitive runner (4:24 miler). She noticed the HRM on my chest and asked if I was a triathelete. I let her know I was just a marathoner. She told me she was a miler. So I asked her "Do you run for Wilmington High?" She said "No, I'm post-collegiate. I'm 35." <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/surprised.gif" style="border:0px solid;" title="Surprised"> I swear this woman looked about 18, and she was gorgeous too! Unfortunately, married (husband was there too). <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br><br>
I went to the track weighing 180 pounds. Came home at 170. That despite drinking 24oz of Gatorade and 24oz of water.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br><b>Warmup 00:22:10.8 2.5 00:08:52.3 0 0 00:22:10.8</b><br>
Mile 1 00:08:58.0 1.0 00:08:58.0 137 133<br>
Mile 2 00:08:47.6 1.0 00:08:47.6 143 141<br>
Mile 2.5 00:04:25.2 0.5 00:08:50.4 146 146<br><b>VO2max 00:48:26.0 6.5 00:07:27.1 0 0 01:10:36.8</b><br><span style="color:#FF0000;">Burst-1 00:05:07.8 0.75 00:06:50.4 173 166</span><br>
Recov-1 00:02:13.6 0.25 00:08:54.4 157 163<br><span style="color:#FF0000;">Burst-2 00:05:17.1 0.75 00:07:02.8 177 174</span><br>
Recov-2 00:02:18.0 0.25 00:09:12.0 159 167<br><span style="color:#FF0000;">Burst-3 00:05:46.1 0.75 00:07:41.5 170 170</span><br>
Recov-3 00:02:28.1 0.25 00:09:52.4 157 163<br><span style="color:#FF0000;">Burst-4 00:05:54.4 0.75 00:07:52.5 172 171</span><br>
Recov-4 00:02:28.5 0.25 00:09:54.0 163 160<br><span style="color:#FF0000;">Burst-5 00:05:59.6 0.75 00:07:59.5 175 172</span><br>
Recov-5 00:02:26.9 0.25 00:09:47.6 165 168<br><span style="color:#FF0000;">Burst-6 00:05:55.2 0.75 00:07:53.6 178 171</span><br>
Recov-6 00:02:30.7 0.75 00:03:20.9 161 168<br><b>Cooldown 00:22:49.5 2.5 00:09:07.8 0 0 01:33:26.3</b><br>
Mile 1 00:09:32.5 1.0 00:09:32.5 162 163<br>
Mile 2 00:09:13.3 1.0 00:09:13.3 170 167<br>
Mile 2.5 00:04:03.7 0.5 00:08:07.4 183 172<br><b>Recov-1 00:05:01.0 0.0 00:00:00.0 144 153 01:38:27.3</b>
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It was quite a sight altoids. I wished I had a camera in the car because it was quite gorgeous.
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EQ always the charmer...sucks about the extra baggage she had with her though. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
Lots of biking around town today...I'm excited to run fast tomorrow.
Lots of biking around town today...I'm excited to run fast tomorrow.
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Yeah, it sucks, but at least I made her smile.<br><br>
And Alex, <i>You will run fast tomorrow.</i> I've got a feeling.
And Alex, <i>You will run fast tomorrow.</i> I've got a feeling.
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