[mutthound]

Well, we jog through the first 1.5-2 miles then within a mile we down to near 7:00 and we hold that pace for the next 7 miles. For the last 2 miles we feel like we are going to die.<br><br>
Good times!

 

[brianinptown]

hey everyone...I got to sleep in today!!! It's nice to run after 6:00am every once in awhile...I'm headed out for a 80 minute run with 10 minutes of uphill planned...be back in a bit

 

[Alex]

Great run in horrid conditions....another character building workout. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Workout was 2xmile at 6:04 w/ 1 min rest plus 4x200 in 38 w/ 200 jog. After first 2 miles it was snowing and that only added to the pleasantness of the stinging wind from the SE...so I ran into the wind for the second and last part of each mile but luckily had it at my back for the 200s. Funny how calm the wind actually was but when running 10mph, 10 mph winds don't feel in the tiniest bit like a breeze.<br><br>
Okay enough rambling...splits were great considering I'm definitely not 100%. 2.2 w/u. 6:10, 6:04, 38, 39, 39, 40. 2 min jog back to start. 6:02, 6:05, 38, 38, 39, 35. 2.2 c/d. 9.9 miles total with 7:58 average. I was really thinking about calling it quits halfway since I had really thin tights and a light pullover and it was 30* and windy and snowing. Glad I stuck it out sicne the cold never got any worse.<br><br>
Whew....time for a bit more corework and scholarship junk. Night.

 

[brianinptown]

wow...this place slows down big time in the evening! I found out that my workout called for a new type of run. Today's plan called for:<br><br><b>1 mile warmup<br>
4x1 Cruise Interval Pace (8:06) with half mile recoveries<br>
cooldown</b><br><br>
The results:<br>
1 mile warmup: <b>10:13</b><br>
4x1 CI: <b>7:47</b> (4:56), <b>8:18</b> (5:02) <b>7:54</b> (4:53), <b>7:53</b> (4:42)<br>
cooldown: .65 miles at <b>10:10</b> pace<br><br><b>Total Miles: 7.65</b><br><br>
Ok, time for a shower!

 

[vashondan]

Brian those are awesome numbers. You are kicking butt lately.

 

[Boyerdavea]

For all you young folk out there.<br><br><a href="http://www.youtube.com/watch?v=ALzDcMDhf2o" target="_blank">http://www.youtube.com/watch?v=ALzDcMDhf2o</a>

 

[Flounder]

4 easy miles at the YMCA tonight -<br><br>
Good running to all -

 

[vashondan]

Thanks Dave - what era is this from?

 

[trecker]

Late as usual:<br><br>
Loopy - great speedy run. I wish ai could get below 7:00 on occasion!<br><br>
Mailbox - Good training control with the HR. 170 must be about your anaerobic threshold.<br><br>
Flo - Biking is a good change. As others said, I hope you have a decent route. I tried biking to work once and that was it. too many bridges and roads without shoulders put me too many times in the line of fire.<br><br>
Richard - Happy Anniversary! Three Years!<br><br>
Tonya and Phill - enjoy the yoga tonight. Phill that might release all the tension from biking in the wind!<br><br>
Hawk - hope you enjoyed the spinning! Good luck with your 22 tomorrow. I know there are lots of trails around N VA for you to hit.<br><br>
Kevin - I'm having the same cramping issue with my right calf. I've started trying some different stretching recommended by my masseuse.<br><br>
Today was an alternative day so I was on the elliptical trainer and doing weights. The gym that our hotel uses has a TM class similar to spin classes. Thew were behind me changing elevation and speed about every minute. Wow!

 

[mutthound]

My only thought is "Why don't they draft off of each other?"

 

[kfuller]

Dave-- It factors into cartoon physics. Therefore they would not need to. You can do anything in cartoons.

 

[RunAsics]

Finally got those darn 800s off my books...<br><br>
2 * 3.02 5 * 3:00, 1* 3.02 with 0.25 recoveries. Total of 6.75 miles in 48:38<br><br>
Now it's smooth sailing until my 5k on Sunday. I'm using that race to sharpen up for the Shamrock Shuffle 8k - no real expectations but hoping for something around 19mins.

 

[tonya921]

Finally got my run uploaded and figured out how to capture the screen. So here is the elevation graph:<br><br><img alt="" src="http://i40.photobucket.com/albums/e226/tonya921/PapioRun.jpg" style="border:0px solid;">