Wednesday 3/12/08

Boyerdavea · Mar 12, 2008

Good morning all. 
Nice and easy recovery run this morning 3.25 miles in 27. 
Talk about Speed Racer, I looked at getting a cycling jersey with Speed Racer on it. Too Cool. Yeah right. I figure the younger generation (Liz) wouldn't know what it was anyhow. 
Well I hope everyone has a great day.

Alex · Mar 12, 2008

Lol I think I got Liz beat. <img alt="razz.gif" src="http://files.kickrunners.com/smilies/razz.gif"> 
Repeat miles and 200s tonight...I actually like this workout and I hope the wind isn't as bad as last time or yesterday. I need a good workout pretty soon since I missed Friday's and Monday's paces were way slow. Oh well...if I try my best and put in the effort I guess that's all I can do. 
Bump, set, Mike! Glad you are enjoying things. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Have a great day.

LizRuns4101 · Mar 12, 2008

Dave- Nice job on the run. I know who speed racer is, however I've never actually seen an episode. Alex, on the other hand... <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Alex- Sounds like a great workout. Love the positive attitude as well. 
Tonya- In response to yesterday's comment, YES I love sppedwork. But I think it is because for 6 years I was training primarily for the 400m and 800m distances and my body is still used to running fast for short periods of time. I'm better at speed intervals, although I love my weekend long runs. You're a very gifted athlete and still run killer times without speedwork so I wouldn't stress it if I were you <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Cross training day today. May just elliptical and lift some weights. My legs are SORE from those 600s yesterday; YEAH! Oh and I'm off the rest of the week since it's spring break we split the office duties and I got the first half of the week. Time to RELAX. 
Have a good one, all.

loopy · Mar 12, 2008

Good morning all. Nice recovery run Dave. Best of luck with the workout tonight Alex. 
Did my long tempo this morning: 8 miles "tempo" plus 1 mile warm up and 1 mile cool down. 
Splits: 8:31, 6:26, 6:23, 6:25, 6:24, 6:25, 6:25, 6:25, 6:27, 8:34. 
Felt very good -- the long tempo is definitely one of my favorite workouts and it has been a couple of weeks since I was able to fit one in...

LizRuns4101 · Mar 12, 2008

Loopy= Smokin'! 
Great workout!

Mailbox Head · Mar 12, 2008

Nice recovery run Dave. 
Sounds like a good workout Alex. I wouldn't worry too much about you pace most days, as long as you're hitting pace on your quality days, the rest of the days can be a little slower if need be, 
Enjoy the relaxing cross training Liz. 
Great pace Loopy. Really smoking out there. 
I decided that most of the sidewalks that I want to run on were probably snow covered yesterday, so I decided to make Tuesday a Hadd test because I knew that course was clear. I'll spare you all the gory details but I'm pretty pumped about it. Went for a 3 mile easy warmup, then went 8 minutes on, 1.5 minutes easy at increasing heart rates 140, 150...180. 
The 2 key numbers I wanted to see improvement on were the 170 and 180 numbers. The theory goes that properly trained, you can do a marathon at your 170 pace, so I was just fine to see that bump up from 7:25ish to 7 flat pace this time. 
The other number is the 180 just because it's the fastest that I get to do in this workout. It felt like 10k pace or so for that segment which ended up being 6:13 pace. Very confident for my race Saturday after that. 
Sorry, I said I'd spare you the details, but if you want a reason to gouge your eyes out, I'll go through the workout in ridiculously painful detail later on today on my blog... 
Ended up with 12 and I didn't want to stop because I was feeling so good.

flobear · Mar 12, 2008

Morning gang! 
During training for my first marathon I had a Speed Racer mix that would come on...I can't remember who grabbed the samples and made an electronic song, I'll look into it though...the bpm really make you push during a long run though! 
As for me, 6 mile bike commute this morning, WOOHOO!!!!! 30-34 degrees, depending on which bank temp monitor I actually believe. Very little wind, slightly over dressed, but great job for a first commute in 2008. Slower than I was last summer, but again, first ride, I'll allow it. 
Sounds like we're off to a good start this morning gang, and last night's updates too!

chances141 · Mar 12, 2008

Good morning all you happy fast people. 
Dave -- Gettin' excited? 
Alex -- I know what you mean with the wind. It infuriates me! My wife tells me that I'm a narcissist, that the weather isn't REALLY conspiring against me. But I wonder . . . 
Liz -- Enjoy your break! Gonna use the spare time for some extra mileage? Hmmmm? 
Loopy -- Speedy Gonzalez! Your tempo pace is my 1200M interval pace. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Mailbox -- Funny you should address something I was just wondering about yesterday: What's an appropriate HR for a marathon, for someone properly trained? I'm surprised, but pleased, that 170 is the benchmark. Got a link to any web materials or anything that talks about this? Or what might be appropriate for (hypothetically) a 39-year old, 5'11", 175-pound, male workaholic? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Boyerdavea · Mar 12, 2008

You just don't know. I think I am more anxious for this race than I have been for any other. I think it is because it is a little complex than a marathon. you know just go run. Now I have to think about swimming, transitions, cycling, and running. Ohh yeah. And the T-Storm warnings and today there is a severe wind advisory for Saturday. I can see it now, 20 MPH headwind both ways. Net avg speed 1.2 MPH. <img alt="sad2.gif" src="http://files.kickrunners.com/smilies/sad2.gif"> Of course. maybe it will be a tail wind both ways with a net speed of 42 MPH. <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> 
You all don't think I am playing this in my head to much do you?

Boyerdavea · Mar 12, 2008

I know, even my kids know who speed racer is. I don't think they have ever seen an episode. But every now and then they will hear me sing the theme song.

Boyerdavea · Mar 12, 2008

Flo - You be careful out there riding. Seems to be an aweful lot in the news lately of people getting hit or killed on their bikes. Just concerned for everyone's safety. I started riding on roads with minimal traffic or off the road complete on paved paths.

Baba O'Riley · Mar 12, 2008

Loopy, your name is deceptive, at least for today.... 
Dave, I see the bike gives you a new identity here.... 
Four miles today. Not a good one, felt kinda weak. 
Off to work. 
Good runs, all

RichardC · Mar 12, 2008

Dave: nice run this morning. I dont think your thinking about it at all HA!!!!! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Alex: enjoy your mile repeats 
Liz: enjoy your Recovery day 
Loopy: Holy Crap!!!!!!!! 
Mailbox: nice Job!!!!!! 
Flo: THat is cool that you can commute by bike 
Today I might start of by saying is My Wedding anniversary!!!!! I took the day off from work... however My wifes Business as her pretty swamped today... But tonights Dinner is going to be FAB!!!! Steaks and Crab on the Grill with two bottles of 1987 Beringer Cab. YUMMY!!!! 
I will go to the Y today and get a bike ride... and a RUn... Tonya.. I might even do the run on the ole treadmill for you. 
Enjoy your day everyone!

Mailbox Head · Mar 12, 2008

Hey Chances. I got that assumption from Hadd. There's a really long explanation of his training and testing methods out there if you look for it. 
Not sure if this link will work, but here's his explanation <a href="http://www.electricblues.com/Hadd.doc" target="_blank">http://www.electricblues.com/Hadd.doc</a> 
I'm a 24year old, 5'9ish" 180 pound lazy bum male and I've seen my heart rate go north of 210. He kind of bases the ranges off of your max, but it's much better explained in his paper. 
I don't plan on doing any racing based solely off of my heart rate (although I'd like to wear it in a few races to get some data). I mostly am using the Hadd tests as a progress indicator. 
I'd highly recommend reading through the whole thing if you get the time.

Mailbox Head · Mar 12, 2008

Congrats Richard. Sounds like a nice night.

vashondan · Mar 12, 2008

OK, so who the heck is speed racer? 
Morning everyone. Heading out in a bit for 4 and a core later on. 
Dave - It's fun to watch you get ready for this race. You're like a kid on Christmas eve <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Richard - Yum, yum. Sounds like a great dinner. Enjoy your anniversary. 
Baba - Here's to tomorrow's run! 
Chances - "Or what might be appropriate for (hypothetically) a 39-year old, 5'11", 175-pound, male workaholic? " Not needing the aid car at the end of the race! 
Flo - Aren't the streets icy? Be careful. Can't imagine riding in the city like that. 
Alex - Let er rip. 
Mailbox - Awesome. Glad the eye gougers have an option. 
Liz - Enjoy the cross training and relaxation this week. 
Loopy - Great workout. I bet that felt good. Do you wear a parachute?

RunAsics · Mar 12, 2008

Let's see if I can pull off those 800s on sore quads - I can't push it off 'till tomorrow. Actually, I kinda wish I was out running this morning... a rare nice one. 
Richard - HAPPY ANNIVERSARY! 
Flobear - quit slacking and pick up the bike pace, OK! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I "could" bike to work as well; it's only 15 miles. Probably do the last two on the hood of an SUV though. 
Loopy - "Arriba! Arriba! Andale! Andale! YEEHAH!". One day my tempo runs will be like yours. One day... 
Baba - 4 miles is not so weak. Now, if you'd said 3.9, I'd have been worried. 
Mailbox - Great progress! I'm not sure what my pace would be at 170 or 180 bpm... I don't think I've hit those number for quite some time. I'd have to have the LifeAlert on standby. 
Liz - enjoy the xtraining. Lift some weights for me. Cheers! 
Alex - milers AND 200s... sounds like fun. 
Dave - nice recovery run. Hopefully the weather stays under control over the weekend. Just like talk of a 4:50 pace on the treadmill the other week, I'd like a video of you doing 42mph on the bike, vapor trail and all... Definitely Speed Racer material...

RunAsics · Mar 12, 2008

<a href="http://www.speedracer.com" target="_blank">www.speedracer.com</a>... Warner Bros is actually making a movie of it...

kfuller · Mar 12, 2008

Speed Racer? Are we really that old? Just seems like yesterday. Lots of activity going on for so early in the morning. Looks like we had some good workouts and have some good ones planned for later today. I am hoping the great weather keeps going through tomorrow so I can do my track workout. Tonight I have 5 easy miles planned. Keep up the great running, biking, swimming or whatever else you have planned to do today.

tonya921 · Mar 12, 2008

Hey everyone, quick one here: 
Wanted to post my second workout from last night. 
Elliptical - 
12.86 miles, 1:06:00, 5:07 pace 
On my way out of the office yesterday, I ran into a guy that I usually see down in the fitness center during my lunchtime runs. He invited me to run today with he and another woman. They will be running a trail that goes behind our office, which I have had my eye on for the upcoming spring and summer...I think I'll take them up on it since the temps are supposed to be around 67 today...then tonight Phillip and I are doing yoga at a (newer) fitness center here in Omaha, which I've thought about joining. It will be the first time I've done yoga, so we'll see how that goes. 
Happy running to everyone! 
P.S. I wanted to mention that we have some of the best trails here in Omaha. They are all paved and go all across the city. The one I will be running on today goes pretty much the length of the city, North to South. You can see the trail system here: <a href="http://omahatrails.com/" target="_blank">http://omahatrails.com/</a> 
if you want.

Wednesday 3/12/08

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