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Happy Birthday to me, happy birthday to me...<br><br><br>
Off to catch a 5:20 ferry and fly to Portland. Yawn, I'm so sleepy. Long day will end with awesome Sushi dinner in Portland.<br><br>
Have a good one.
 

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Happy birthday, Vash. I hope you enjoy.<br><br>
Crappy morning for me. The baby was up every hour on the hour last night. Finally I got up at 5. She was up again at 5:30, then nursed back down. I started intervals a little after 6 a.m. and she was up again at 6:30. I was able to get 3 x 400 in at 5k pace, for a whopping total of 1.86 miles. This for somebody who was up at 5 a.m. to run. I have a 9 a.m. meeting with one of the partners in my firm so I have to get out of here in 20 minutes. I'm in an awful, awful mood.
 

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Good morning all.<br><br>
Happy Birthday Dan!<br><br>
Ellen - Sorry your having a crappy morning.<br><br>
i went to Gold Gym this morning and did a 60 min spinning class. It was fun but not as hard as I anticipated.<br><br>
Have a great day all.
 

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Happy Birthday Dan. Sushi... good...<br><br>
I'm supposed to run another easy 4-5 miles today but I'm still sore - I think it was the squats. I hope it was the squats. Anyway, I'll play it by ear. Definitely turning into a light week for me.<br><br>
Have a good one!
 

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Happy b-day Dan. enjoy the Sushi<br><br>
Ellen hope your day gets better<br><br>
Dave you are morning rockstar.<br><br>
Asics enjoy your 4-5<br><br>
I might get 3 in tonight game time call as well legs are still sore from past several weeks...<br><br>
edited to add... have you ever noticed how easy it is to tell somebody to rest up... but so hard to rest up yourself?<img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif">
 

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Tonya - Yesterday in those repeats, I think it may have been feeling so easy because of the length of the rest you had in between (the actual interval). Daniels says in Interval training, the rest should be equal to or a little less than the time you just ran. In Repetition training, which is more like peak work and getting used to going fast again, you go for as long as it takes until you feel ready again.<br><br>
Workout went well last night. 3x200, 200, 400 with equal rest on the TM last night. Sucked because it only goes up to 10 mph, so I ahd to throw in some incline but it wasn't enough. I should've went up another % but there's next time. I think the effort level was like 5:43 pace, should've been a bit faster. Also had a 2 mile w/u and c/d.
 

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Great workout alex - Don't you love it when you go faster than the maching will let you. I guess you have out grown that TM. Time to find you one that will go to 12 MPH.<br><br>
Richard - Look how easy it is! <b>Richard you need to rest those legs!</b><br><br>
RunAsics - Make it an easy run. Don't go to hard with those sore legs.<br><br>
Great job all! <img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif">
 

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Enjoy the Birthday Dan.<br><br>
Doesn't sound like fun Ellen- hopefully your day picks up.<br><br>
Dave- nice work this morning.<br><br>
Asics- I wouldn't be shocked if that was the cause. A lot of times getting a nice easy run in will loosen me up after lifitng.<br><br>
Alex- the road goes up to whatever speed you want... of course I can only say that because I don't have the option of using a treadmill right now so I have to convince myself somehow that running out in that crap is better.<br><br>
Oh yeah- Richard, I have no idea what you're talking about. Now you go rest while I continue on what looks likely to be a mileage PR month for me...<br>
For me, a pretty uneventful easy 10 yesterday. Still very slow, but I think I was a little faster at 140 bpm than I normally am so that's a plus.<br>
Another standard 10 tonight, but I'll probably let myself do 150 bpm. I'll be anxious to get back because I got up early this morning and started the crockpot on some chili. Gonna suck when I get home from work, have to smell it and then go out in the cold and do 10.<br><br>
Have good runs today everyone.
 

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Good Morning everyone. I have 5 miles planned for later this afternoon. Bought some new Asics DS Trainers last night. I might try them out tonight, but not quite sure yet.<br><br>
Ellen-- I hope the day goes better for you.<br><br>
Mailbox-- I am going to get a mileage PR for the month also. Basically anything over 100 miles is a PR.<br><br>
VASHONDAN--- Happy Birthday!!! <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">ccasion4:<br><br>
Enjoy the morning everyone.
 

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I am going to to 4-5 miles at lunch today. I'm psyched up. It's suppose to be in high 50s, so it will be a great day for a run. I am going to try running here in the industrial park, and then taking a "bird bath" to freshen up. Hope I don't stink afterwards!<img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"><br><br>
If it works out, I will be able to get in a regular run everyday almost, and as I get back in shape I'll be able to turn it into a little longer runs when needed!
 

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Tonya: By saying "dedicated" yesterday I meant that if the goal of the run was "doing speedwork," as opposed to the goal of the run being something more like "do a run with some fun bursts put in" or even "fartlek run."<br><br>
If your schedule said that it was a speedwork day, then I think you ran the 400's too slow. If it was NOT a speedwork day, then that seems pretty good.
 

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First of all - <b>DAN</b>, <span style="font-size:xx-large;"><span>Happy Birthday!!!</span></span> Glad you are getting to travel for it. Have a fun one. And enjoy the sushi, something Phillip and I adore.<br><br><b>Ellen</b> - Please tell me that your little one is now at the babysitter...<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br><b>Dave</b> - Truely, is anything ever difficult for you?<br><br><b>RunAsics</b> - You have been putting in some work lately. Your legs probably need a day off. Seriously, be careful there.<br><br><b>Richard</b> - You too. See above.<br><br><b>Alex</b> - Yes, I agree with you, now that you mention it. The rest time between those repeats seemed too long. I probably should have brought it down to a minute. Well, there's next time. Thank you! Nice speedwork yourself, there, last night.<br><br><b>Mailbox</b> - Enjoy your chili. Oh yeah--and your run. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><b>kfuller</b> - WHAT?!?!?! No snow shoveling? Must be summer already...<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br><b>joggernut</b> - What is a birdbath?<br><br><b>Nirvana</b> - Yes, it was a dedicated speedwork day. Intentional, if that is what you meant. So I guess what you're saying is that I ran them too slow? I think so too, by feel, but then why does McMillan indicate to run 400s at 1:33 to 1:35? Based on that range, I would be running those 400s too fast. That, of course, is based on my 5k PR of 18:52, but that's all I have to go on right now...<br><br>
By the way, seems I'll be doing the Shamrock Shuffle for certain. Phillip and I discussed it last night and we are making the trip! Was going to talk to you about some lodging possibilities...<br><br><b>Me</b> - I plan on just an easy, no brainer 8+ at lunch. After I got home last night and figured up my total to post for the VRAA, I realized I had run a total of 18.29 miles, including that speedwork; therefore, easy day today.<br><br>
Have a great day everyone.
 

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Hi, all. Just a quick post, as I must get to work -- but a quick shout to DAN: Happy Birthday, my friend. And don't worry, 39 isn't as bad as you think it'll be. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Travel safe.<br><br>
Probably 5 or 6 tonight, and maybe on the TM at that. It's only 8 degrees this a.m.<br><br>
Good runs, all.
 

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Tonya-- No snow shoveling until Friday or Saturday and then again next Monday. But I will get some more in just for you.<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Not summer yet, just a short break from mother nature. Does running the Shamrock Shuffle mean you get to run with the elites?
 

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Dan--HAPPY BIRTHDAY!!!<br><br>
No time for call outs. Attempting to do spelling test #3 while posting. Long workout mornings are killing me!<br><br>
Fishbowl for me this mornign. THinking maybe I'm posting in the wrong thread these days. 2600yd in 1:07. Yah, David, I checked. It's yards. ANd I still suck at swimming.<br><br>
Wimped out on the run. It was cold when I left for the gym and I convinced myself that it was too cold to run outside. So I did the indoor track. 48laps in 20:something. Seriously needed to unwind after that. Bummer is that it was supposed ot be a 40:00 run...<br><br>
Kinda pissed off at my coach right now. I'm racing SUnday. We have our plan in place. No race day changes. He's convinced I have a shot at winning my AG. I've been putting in some good training, etc, etc, etc. Okay, but last year's winner did a 1:57, and we're shooting for a 2:07-2:11. Don't set me up for failure!!! I think he's full of crap!
 

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It will be my attempt to get freshened up in a standard restroom sink. I brought a washcloth and towel, But I don't know how effective it will be! I guess we'll see, or should I say smell???<img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif">
 

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That's twice I forgot!<br><br><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><span style="font-size:xx-large;"><span style="color:#FF0000;">HAPPY BIRTHDAY DAN!</span></span><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">
 

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It's my hip flexors that are sore. Probably a sign that I need to take another rest day - Struggling through those 800s on Saturday then doing some squats on the bosu ball was the likely cause. In general, my old creeky body is still adjusting to my higher weekly mileage.<br><br>
Tonya - Thanks.<br>
Re: 400s. Our 5k PRs are pretty much the same and McMillan puts 400s at 1:23 to 1:28 for speedwork/intervals. Repetitions are faster still. I shoot for 1:26s (10.5 mph on the TM) intervals. Given that you can run 6*1mile repeats at the same pace, you have room to up the pace for the 400s. Still, it's an impressive workout.<br><br>
Editetd to add: ahhh... you are doing the "cruise intervals" rather than the speedwork intervals...
 

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I am off for lunch to try some cruise intervals. I am looking at 3 x 1 miles with 3:00 - 3:30 recovery between. Looking at 2 mile WU & CD. I am adding an extra mile to both WU & CD for Team L.
 
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