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Hah stupid me...11 days to go before I start things up again. Oh well...I need to get a book read by next week so I shouldn't have too much free time.<br><br>
Have a great day out there.
 

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Fall appears to have arrived. It was 47°F this morning with a steady breeze out of the north. I ran 15 miles this morning after taking the last two days off. Enjoy your workout.
 

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Track workout tonight. The schedule says "60-minute RSA". I e-mailed the track coach for more information and he e-mailed back "you'll find out when you get there". <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/mad.gif" style="border:0px solid;" title="Mad">
 

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I'd be interested in what RSA means...<br><br>
Fall? We move from fall into winter tonight. Chinook is collapsing with a vengeance.<br><br>
5.2 miles, 5x800 but not very fast.
 

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Yesterday, 5 miles in the pouring rain most of the way. I enjoyed it, my running buddy wasn't nearly as happy. At 66*F temps, it was comfortable even with the high winds.
 

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<b>Daily Run Report</b><br><br><b>Date:</b> 10/24/2007 <b>Time:</b> 16:46<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 6.0 miles<br><b>Total time:</b> 00:55:43.0 <b>Average Per Mile:</b> 00:08:26.7<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 165<br><b>Average HR:</b> 152<br><b>Shoes:</b> Mizuno Wave Rider 10 - 08/2007 <b>Date Entered Service:</b> 08/20/2007 <b>Ending Mileage:</b> 197.9<br><b>Weather:</b><br><b>Temperature:</b> 55 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 55 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 46 <b>Time:</b> Start<br><b>Dew Point:</b> 47 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 2 <b>Direction:</b> W<br><br><a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">HOME 5 MILE LOOP</a> WITH A ONE MILE ADD-ON<br><br>
I went out for six miles on the pavement tonight. I felt okay.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:51.9 1.0 00:08:51.9 158 150 00:08:51.9<br>
Mile 2 00:08:27.6 1.0 00:08:27.6 155 154 00:17:19.5<br>
Mile 3 00:08:05.0 1.0 00:08:05.0 157 158 00:25:24.5<br>
Mile 4 00:08:35.5 1.0 00:08:35.5 153 158 00:34:00.0<br>
Mile 5 00:08:18.9 1.0 00:08:18.9 156 158 00:42:18.9<br>
Mile 6 00:08:21.0 1.0 00:08:21.0 154 158 00:50:39.9<br>
Recov-1 00:05:03.1 0.0 00:00:00.0 92 117 00:55:43.0
 

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10 miles, 5 in the $(*$&(*$& miserable steamy humidity and 80 degree weather (WTF -- it is almost November!) in the neighborhood around the Y, and 5 in the A/C on the treadmill.<br><br>
My legs are definitely feeling that I have done 53 miles in the last 5 consecutive days. That's a lot for me. Just tired and a little tender in one ITB, but I may take tomorrow as a rest day instead of cross-train.<br><br>
I also taught pilates and did a few upper-body weights today.
 

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It was a fun workout. The coach had a random number generator (made by a company called "RSA"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> that he uses to log into work remotely. Anyway, he'd shout out either 200, 400, 600, 800 or 1000 depending on what number was showing. You'd do the distance, rest either 200 or 400 so that you came back to the start and he'd shout out another distance.<br><br>
I ended up doing a 200, 200, 800, 800, 600, 200, 800, and a 400. No 1000's for me. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Hi all,<br><br>
You've heard me talk about the Merrimack River Trail a few times this summer (or more than a few times). Yesterday, when I ran up there I brought a single use camera with me. The pics didn't come out great, but here they are.<br><br><img alt="" src="http://home.gis.net/~ryetman/48170011.JPG" style="border:0px solid;"><br><br><img alt="" src="http://home.gis.net/~ryetman/48170012.JPG" style="border:0px solid;"><br><br><img alt="" src="http://home.gis.net/~ryetman/48170015.JPG" style="border:0px solid;"><br><br><img alt="" src="http://home.gis.net/~ryetman/48170017.JPG" style="border:0px solid;"><br><br><img alt="" src="http://home.gis.net/~ryetman/48170019.JPG" style="border:0px solid;"><br><br><img alt="" src="http://home.gis.net/~ryetman/48170021.JPG" style="border:0px solid;">
 

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Very nice, EQ. The colors are coming. Finally!<br><br>
Had a meeting tonight, but still got outside. 55F and <i>breezy</i> at 9:15pm.<br><br>
7 miles total<br>
2 warm-up<br>
3 @ T-pace "cruise intervals" (4x1200m; with 1 min rests)<br>
2 cool-down<br><br>
Was really cool and breezy out. Thought about heading to the Y, but on my warm-up I just headed to my local road course. Its well lit and in a neighborhood shielded from the lake wind. Surprised to feel fresh at such a late hour. Averaged about 6:24 pace for the 3mi tempo.<br><br>
That's it. All trained up, save for two short runs totalling 7 miles, for Sunday's race.<br><br>
Giddyup.
 

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Ha! I have one of those too, never even thought to use it for something like that. That coach always keeps it interesting ...
 

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Oh look! I'm pretty sure that's where I fell twice (in the same spot, once on the out & once on the way back) during the Merrimack River 10 miler a few years ago! I've gotta do that race again in '08. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Thanks for the photos, it's SOOOO pretty outside these days!
 
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