[Alex]

Only one day until my coach's birthday and I've got some good stuff for him. They just got back from NYC yesterday and I found out that they missed the marathon trials because of luggage problems and then horrible traffic. They still got to see the finish of the NYC Marathon though and said with both men's and women's races, there were some amazing finishes.<br><br>
Hopefully running outside today for about an hour or so.

 

[Flounder]

26F winds 6-8 MPH @ 5:00 am<br><br><br>
Nice morning for a nice slow run - 14+ miles - not keeping time yet - Maybe next month.<br><br>
I think I will have to take stock of my winter running gear this weekend and then go shopping. I'm thinking so me really good running gloves are in my future.<br>
Good running to all -

 

[milergal]

Wow. Awesome weather for running today. Upper 50s, cool and crisp. Fall is finally here. 9.5 miles on the neighborhood loops. Enjoy your runs.

 

[Grizzly]

Temps below freezing, but no wind. 5.63 hilly miles.

 

[Lofcaudio]

Good running guys! I was up at 5:00 AM this morning and dressed to run. However, the 20°F temperature turned me in to a complete wimp. The only running I did was back inside and back into bed. I may try to get some miles in after work, but I doubt that will happen.<br><br>
Enjoy your runs.

 

[Jensparks]

48 degrees and breezy here. Just the way I like it for a run! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
4.1 miles 34:46.

 

[rhody92]

My first run report on here in a while...7.5 miles on the 'mill this morning.

 

[sistergoldenhair]

Wow, it's cold where some of you are!<br><br>
7 miles tonight on the treadmill with 4 X 1 mile @ 7:18. I do not know how my coach decided that is now my mile repeat pace. I suspect she is trying to kill me. Actually it wasn't a struggle really, but instead allowed me to work close to my physical and mental limit which is good.<br><br>
I also Gallowalked with my students today and taught pilates.

 

[Alex]

8.1 miles at 8:12 pace...must be from my 2 week recovery that I'm feeling so poopy. I felt like I was running about 7:30-40 pace. Things should get better pretty fast though.

 

[Flounder]

In keeping with my recent promise for this comeback - "I will only run once a day" - I lifted weights tonight and did 40 minutes on the Arc Trainer.<br><br>
Good running to all -

 

[Lofcaudio]

Good running all! I ended up getting 12 miles in this evening after all. It was much more comfortable 45°F then. Now I get to turn around and do this again in less than 10 hours.

 

[Arrojo]

Nice to see everyone's runs!<br><br>
Was hoping to make it to the track tonight for the club's workout, but work kept me late. Just finished up 4 on the treadmill. Mile 3 was at a 10 incline.

 

[fox-runr]

swam 1200 and drills<br>
rode for one hour<br><br>
quads sore from Tues

 

[roots]

Nice workout, SGH! I wonder what your rest/recovery periods were. That makes a difference to the intensity of your workout.<br><br>
Me- Now that race season is over, I'm less structured with my run schedule. Hard part with posting here, for me, is that I usually run at night and I post late.<br><br>
I'm trying something new with a short morning workout. I've already demonstrated that I like to run in the evenings have a habit of skipping everything else. I decided if I'm going to strength train, then it's going to happen in the morning.<br><br>
Today's workout: AM- 30 minutes of yoga and weights, PM- 5 mile run. Nice and cool 34F at 7pm.

 

[sistergoldenhair]

Thank you, roots. They were 2:30-2:45 of doing nothing, not even jogging (this is how my coach does it; I actually sort of like jogging in between to stay looser). I felt ready to go again by the end of the rest periods. I was intimidated going in to the workout though because the last session of mile repeats a few weeks earlier was 7:35-7:40 and this got so much faster so quickly.<br><br>
I don't think there's a curfew to when any of us can post our workouts. I like seeing what we all do. It's nice to see another person logging a little yoga. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

 

[roots]

Without knowing your exact current fitness (VDOT) from a recent time trial or race, I took a guess at your current level. I was trying to figure if your coach was intending a VO2 Max (I-pace) or LT (T-pace) workout. Per Daniel's concept, I-pace calls for more rest period (equal recoveries) than does in T-pace cruise intervals (5:1 run to rest ratio.)<br><br>
I imagine that those 7:18 miles are close to your 5k race pace. No wonder you felt that workout - you ran 4 miles close to your VO2 Max pace!<br><br>
Have you ever run a 22:38 in the 5k? (7:18 )<br><br><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

 

[sistergoldenhair]

Hmmm, I do not know the reasons behind her giving me that workout or my coach's method of recovery periods -- I should ask her.<br><br>
My 5K PR is 23:01 more than a year ago, on no speed training, less mpw and on a warmer day. With cooler weather I feel like I could better that now, but don't have one scheduled. Possibly a 5-mile race on Thanksgiving is the only short one coming up.<br><br>
Thanks for the feedback, roots. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

 

[brwf]

Ten miles.

 

[Floridaboiler]

10.37 in 1:29:44. for an 8:39 pace.