Wednesday, 2/20

ellenshana · Feb 20, 2008

I just couldn't bear the thought of doing intervals this morning (9x400 is what the schedule calls for) so I sissily did an unscheduled 3 miler on the treadmill in 26:44. I'll make up the intervals either tomorrow or Friday. 
Good ones, all.

sistergoldenhair · Feb 20, 2008

I don't know if I could attempt intervals any morning, Ellen! I'm sure you'll find a way to fit them in. I enjoyed your photos yesterday. Your kids are beautiful, and their mom is strong! I remember the photo of Sarah next to the running shoe from when she was a newborn. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Last night I didn't get to posting, so I'll report my workout yesterday. I ambled along for 6 miles on some stiff legs due to 2 good hours of this: <img alt="" src="http://i172.photobucket.com/albums/w6/andyber1/DSC00990.jpg" style="border:0px solid;"> 
on Monday. (That hill was steeper than it looks in the photo.) 
Yesterday I did a route that starts downtown and hugs the riverside roads. Whenever I run this, I see people I know (small town). My friend Bill was kind enough to pull alongside me in his car and roll down the window to let me know just how slowly I was running. <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> 
Hopefully my legs will feel fresher after teaching spinning class this afternoon. I plan a short treadmill run to make up a few miles from Monday, and then weights. 
I wish you good running today, y'all!

vashondan · Feb 20, 2008

Good Morning 
ellen - sissily? you're kids are too cute. great pics. 
SGH - How nice of Bill to stop and provide you with some encouragement! 
Out for 4 before long. Is that an alliteration? Did I spell that correctly? 
Catch you later.

Alex · Feb 20, 2008

Another TM workout tonight...hopefully all goes well.

RichardC · Feb 20, 2008

Ellen: nice work on still getting in the 3 
SGH: wow I want to run were there is no snow... However my rule is 32 degrees and above it is shorts! and I would be using the sides of the road on the gravel instead of the asphalt.... Come on spring! just checked our temp... -23 
My right knee is bothering me today so I will walk later and core work. Enjoy your day everyone

Boyerdavea · Feb 20, 2008

Good morning all. 
Another combat focus training event this morning. Started with uniform, boots and body armor. Did a 3 mile run followed by a 20 foot rope climb, 25 meter 200 lb skedco drag, 20 foot ladder climb, 100 meter sprint, and finally a 10 foot wall climb. all of this right at 30 minutes. It was fun. 
Then I changed and headed out for a run. 6 miles including 4 x .25 mile hill repeats at a 6:22 pace. I am completely woreout not. Lunchtime ride scheduled for later, not sure of the distance. Probably right around 20 or so. 
Ellen - good run this morning. I know the feeling. 
SGH - Great workout. 
Dan - Have a good run. 
richard - Hope the knee gets to feeling better. 
Have a good one all.

kfuller · Feb 20, 2008

Dave-- A six mile run after all that other stuff. Wow! Keep up the great work. 
Good morning everyone. I have 5 miles scheduled for today. Most likely on the treadmill. Looks like by friday the air quality will be improving. Then I will be able to do my long run outside on Saturday. Have a great morning everyone.

RichardC · Feb 20, 2008

Dan: enjoy the 4 
Alex: man we need some weather! 
Dave: Your Workouts are just Awesome. Always 
Kevin: enjoy your 5

loopy · Feb 20, 2008

Ellen good job on the three. 
SGH good run yesterday, despite the heckling! Enjoy your run later today. 
Dan and Alex, enjoy your runs too. 
Richard hope the knee feels better and sorry about the temps. I agree about the shorts -- was 20's today with wind chills in the teens and I was still in shorts -- though that may be a bit on the stupid side... 
Did my long tempo run again this morning. 10 miles total with 8 at 6:25 pace and 1 mile warm up, 1 mile cool down. I run it on out-and-backs of a 1 mile stretch of very flat, straight road. So had the headwind out and the tail wind back -- boy did I look forward to each and every one of those outbound turnarounds. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Edited to add: 
oops missed you guys... 
Dave great workout this morning! How do you run with all that stuff on??? 
Kevin - enjoy the 5 later...

Mailbox Head · Feb 20, 2008

Too lazy and busy at work to respond to everyone. 
Last night, got 10 in, but felt a little harder than it should have. I'm thinking it's time to retire the pair of shoes I wore, but I'll start up another pair and play it by ear. If I need to go easy, I'll cut it off at 6.

Boyerdavea · Feb 20, 2008

Loopy - It is not as bad as it sounds, just imagine running with an extra 25 pound in boots. It is hard but manageable I think I ended up running like a 8:4? per mile. 
Flo - Just looked at yesterdays report. The photo's that you posted are amazing. You look good and what a transfermation over the past several year. Congratulations.

Billy · Feb 20, 2008

2 miles in 22:12 this morning. Then I went to the pool for some floating and rolling. This is progress because last time I couldn't make Drill 2 work. Now I can, just not well.

brianinptown · Feb 20, 2008

Hey everyone, 
Just got back from my first try at Speed Intervals for my marathon training. The plan was for a mile warmup and then 4x800 with equal distance recoveries aiming for a 3:50 interval time. Here's the results 
Warmup: 11:25 800i: 3:50 
800r: 6:02 800i: 3:46 
800r: 5:42 800i: 3:51 
800r: 5:35 800i: 3:46 
Cooldown: 11:31 
Pretty darn tough to do intervals in the morning, but it wasn't too big of a workout at least! Kevin: do you have your own TM or do you go to the gym? Hope it works well for you! Dave: A-MA-ZING I have nothing to complain about...ever. Richard: Hope your knee feels better Alex: Looks like track season is going to rock for you...way to get in all the prep! Dan: Can't remember my English lessons...but sounds good to me! Sistergoldenhair: That would be fun to run and always see people you know! Good workout Ellen: I wouldn't do intervals either, except I have a running partner, so it helps with the accountability...but man, they are tough in the morning!

kfuller · Feb 20, 2008

Brian-- I go to the Rec center and use the treadmills there.

tonya921 · Feb 20, 2008

You people are way too productive before 9 am. I'm barely functioning. Must be because I stayed up too late chatting with Nirvana about his injury...he seems to be getting a little better, but nowhere near running yet. May not be racing against him in the Shamrock Shuffle. He may just be running with Flobear and Phillip--which is fine, don't get me wrong. I'll just have to be racing against my own heart. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Which I love. 
As you all may remember, or maybe you don't even care and are sick of me, because of a lunch meeting I didn't get to do my speed work until last night after 5:00. So here's a summary of that: 
1 mile @ 7:53 pace 
1/2 mile @ 6:03 pace (started out just testing it, because of the legs. thought I would just try going 10k pace (6:43) instead of 5k pace (6:03). whenever I reached 6:20 pace I was still able to talk freely, figured that was not hard enough, obviously, therefore decided to go with the 5k pace) 
2:00 @ 7:53 pace 
1/2 mile @ 6:03 pace 
2:00 @ 7:53 pace 
1/2 mile @ 6:03 pace 
2:00 @ 7:53 pace 
1/2 mile @ 6:03 pace 
2:00 @ 7:53 pace 
1/2 mile @ 6:03 pace 
2:00 @ 7:53 pace 
1/2 mile @ 6:03 pace 
2:00 @ 7:53 pace 
1/2 mile @ 6:03 pace 
2:00 @ 7:53 pace 
1/2 mile @ 6:03 pace 
2.40 miles @ 7:53 pace 
Total for the run - 9.15 miles, 1:05:00 
I was really testing the waters last night. I haven't done any speed work at all since January 29th, so I didn't know how this would go. I guess I didn't lose any speed. 
For today I think I'll run at lunch, just a normal, easy 8+ miler. 
Have a great day everyone, and stay warm. (-4 here, -15 WC)

tonya921 · Feb 20, 2008

BTW sistergoldenhair, that is a great running photo. 
I love photos.

4boysmom · Feb 20, 2008

Morning all! Extra late start, so no time to call out to everyone. 
Tonya--I'm usually done with my workouts by 9am! 
David--my hubby most likely helped design your body armor. 
SGH--that looks a lot like one of our favorite bike routes. Pretty, but the garmin has a hard time tracking! 
BEAUTIFUL morning here in Cowtown. 25* and SNOW! The big heavy snow flakes. Life does not get any better!!! 
Started my morning in the fishbowl. WU 300, MS 100, 200, 300, 400, 400, 300, 200, 100, CD 300. 1:06. 
One of the guys who works at the gym, his wife works for Cheryl's Cookies, so he's always bringing in the 'day old' stuff. Well, I'm in the middle of one of my sets, and this guy is crouched at my lane, wanting to talk with me. Uh, sorry!!! So, on my flip I said "in the middle!" and kept going. I felt bad about it! Luckily, I did talk with him later and explained I was in the middle of a set. "Oh, so you were really working out?" "Uh, yah???" 
Then out for a run. Like I said, conditions are PERFECT!!! A little on the slippery side, but not bad. A nice statisfying crunch with each step. Legs were dead, but decided to do my long weekday route anyway. Numbers are not that good, but dog gone it, I was having FUN out there!!! 4.55m, 41:34, 9:08 
Came home and there are deer playing in our back yard! There are 8-10 of 'em. They literally are clicking their heels. I think they are enjoying the snow, too!

CMJHawk86 · Feb 20, 2008

Quick post for now...back later, hopefully. 
Tonight is track workout night with the club. I believe it's 3-4 x 1600 at 10k pace. For me that's probably 6:30-6:40 range. But I'm always faster than that when I'm out with the club. I think there's an element of motivation that provides an extra kick. So, 6:20s wouldn't surprise me at all. 
Of course, it may also snow this evening, which could either a) slow everyone down some or b) result in the workout being canceled, in which case I will do it on the treadmill at home. Hmm...better go check the club website now...

Boyerdavea · Feb 20, 2008

I just finished my lunchtime ride. I decided to hard today, since I couldn't get anyone to go with me today. So I did 12 miles hard an finished at an avg speed on 20.2. That time makes me feel real good since my goal speed for the tri coming up was 20 mph for 13 miles. I would have had a better speed than that if my chain wouldn't have jumped off the big ring. 
14 miles over all. 
Everyone seems to be having a good day.

ellenshana · Feb 20, 2008

Guess I'm in a picture-postin' mood these days. Here is the photo to which SGH is referring: <img alt="" src="http://i26.photobucket.com/albums/c117/ellenshana/Sarah/sarahandthesaucony7-24-06.jpg" style="border:0px solid;">

Wednesday, 2/20

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