Wednesday 4.18.07 Workouts

Alex · Apr 18, 2007

Is the bad weather still lingering in the New England area? If so I hope that clears up soon. 
Thoughts and prayers out to the VT folks. 
Well calves are still tight as ever...icing, massaging, hot tubbing, ibueprofin, and Sticking didn't really do much. Maybe I'll try a bit more stretching but when I do stretch, it's not really the area that is sore. It seems to be more sore in the middle of it. I don't have a massage therapist or anything around really either, so tonight I may beg Coach for one...the nasty calves I had in the beginning of the year for XC seemed to have been resolved by that and a few days of easy running. 
Off to do some last minute studying and Stick my legs. 
Have a great day. 
Alex

Flounder · Apr 18, 2007

Your calves are just thanking you for that great 800-1600-3200 combo - Or are they begging for mercy - They come back on board in a day or 2. 
Easy 10 this am - 40F and wind @ 10 mph - THis is an easy / recovery day, so I never started a stop watch or looked at the time during the run - Nice way to enjoy the morning. 
Good running to all -

merigayle · Apr 18, 2007

30 mins stepper, 25 mins elliptical 
abs

Grizzly · Apr 18, 2007

<img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"> 
Okay, I'm sitting here with a smile on my face. Sore, but happy. 
12 miles, total. First 7 in to town were as follows: 
9:31, 8:17, 7:52, 7:39, 7:39, 7:39, 7:21. MP for me is 8:00, which is what that nets out to. 
Net downhill with most of the hills being in the first and last miles. Could I sustain that over 26.2? Heck no. But I was okay (and consistent) without much discomfort. 
Next 1.3 miles were downtown. With. A. Stop. At. Every. Corner. ARGH! and last bit were run really slow with a running buddy. <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"> 
Alex- the calf muscles will get better. Stretch them or you'll end up like me! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> 
Everyone else... good running!

Lofcaudio · Apr 18, 2007

Outstanding! 
I beg to differ. I think you can still pull off the BQ in Vancouver.

Flounder · Apr 18, 2007

<img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"> 
Progress - Just focus on Progress

jebba · Apr 18, 2007

2.22 miles in 26:30. I really felt like speeding up at the end, but will keep to this pace until the doc says it's okay.

rhody92 · Apr 18, 2007

7.8 miles at 7:46 pace this morning.

dg1 · Apr 18, 2007

7 @ 7:40 pace @ lunch. 50 and bright sun. What a difference a day makes. Very wet and muddy but a good run nonetheless. Good buzz going now. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> 
Have a great day everyone!

wherestheportojohn · Apr 18, 2007

Weights/total body: 
SuperSet format 
edited to add-->did core workout later this afternoon

Flounder · Apr 18, 2007

4 easy at lunch on TM

JackDuggan · Apr 18, 2007

8 good miles on ye old treadmill

altoids · Apr 19, 2007

3 miles trails. Best part of the day. 
I scraped up my knee good.

equinox marathon 43 · Apr 19, 2007

Hi all! 
To answer Alex's question, yes, it was another grey, gloomy day here in New England. Not a lot of rain, just a cold mist. Makes you feel blah. altoids - Hope the knee feels better. Sorry for the scrape up. Grizzly - I'm gonna get all Grizzly on you. You ARE a great runner. You ARE going to run great at Vancouver, and you ARE going to BQ! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
Everyone else: Great workouts today! Super job! 
As for me: Daily Run Report - Hill Work Date: 04/18/2007Time: 16:51 Run Type: Hill Work Distance: 10.5 miles Total time: 01:39:29.9Average Per Mile: 00:08:59.9 Climbing Time: 00:24:12.6Climbing Miles: 2.5Avg: 00:09:41.0 Descend Time: 00:21:52.2Descend Miles: 2.5Avg: 00:08:44.9 Course: Complete Home Hill Repeats Course Max HR (for entire workout): 177 Average HR: 151 Shoes: Mizuno Wave Rider 9 - 02/2007Date Entered Service: 02/23/2007Ending Mileage: 284.0 Weather: Cloudy, light mist. Temperature: 42Temperature Type: Ambient AirTime: Start Temperature: 41Temperature Type: Ambient AirTime: End Dew Point: 38Time: Start Dew Point: 38Time: End Wind speed: 2Max Gust: 12Direction: NE 
Hill repeats for me tonight. Legs were definitely tired. Of course so am I. I only slept about 4 hours last night. 
Other than the fatigue, I felt okay tonight. Run Segments 
NameTimeDistanceAvgMile HRAvgHRTotal Time 
Warmup00:23:46.32.7500:08:38.714514700:23:46.3 
Hill-100:09:14.61.000:09:14.60000:33:00.9 
.35 climb00:03:06.00.3500:08:51.4169158 
.15 desc00:01:29.50.1500:09:56.7145156 
.15 climb00:01:47.90.1500:11:59.3164155 
.35 desc00:02:51.20.3500:08:09.1146147 Hill-200:09:13.41.000:09:13.40000:42:14.3 
.35 climb00:03:08.50.3500:08:58.6170159 
.15 desc00:01:29.90.1500:09:59.3143157 
.15 climb00:01:44.90.1500:11:39.3168155 
.35 desc00:02:50.10.3500:08:06.0148147 Hill-300:09:14.71.000:09:14.70000:51:29.0 
.35 climb00:03:08.10.3500:08:57.4172161 
.15 desc00:01:30.80.1500:10:05.3142158 
.15 climb00:01:44.90.1500:11:39.3167156 
.35 desc00:02:50.90.3500:08:08.3146148 Hill-400:09:11.41.000:09:11.40001:00:40.4 
.35 climb00:03:06.00.3500:08:51.4174162 
.15 desc00:01:34.00.1500:10:26.7140157 
.15 climb00:01:41.80.1500:11:18.7172158 
.35 desc00:02:49.60.3500:08:04.6147152 Hill-500:09:10.71.000:09:10.70001:09:51.1 
.35 climb00:03:02.10.3500:08:40.3176164 
.15 desc00:01:32.00.1500:10:13.3144161 
.15 climb00:01:42.40.1500:11:22.7170160 
.35 desc00:02:54.20.3500:08:17.7147150 Cooldown00:24:37.42.7500:08:57.215315501:34:28.5 
Recovery-100:03:00.20.000:00:00.011612501:37:28.7 
Recovery-200:02:01.20.000:00:00.011511301:39:29.9

The Divine Miss M · Apr 19, 2007

Seven drag-ass miles in Central Park. 
A couple of weeks ago, I forgot my inhaler and came back from my run wheezing a little. Ever since then, the new doorman, doorperson, or whatever has taken it upon herself to insist that I show her I have my inhaler whenever I'm leaving for a run. She means well (I think), but I'm 38 years old and find this vaguely disturbing.

Amethyst · Apr 19, 2007

2.6 miles on the indoor track this morning. Amazing how I can run 31 minutes straight there, but less than 5 min straight outside.

Tithers · Apr 19, 2007

I swam...I don't feel so hawt...I did do speedwork and have IMPROVED a lot.

equinox marathon 43 · Apr 19, 2007

Could be a lot of things Amethyst. 
1.) You're in a climate controlled area at the indoor track. Not so outside. Since I know you live close to me, I can tell you this weather just plain sucks. 
2.) On a track it's always flat. Outside, whether you notice the terrain changes or not (ie, false flats), there are elevation changes. 
3.) Depending on the track, you might not get the same impact on the track that you get on the pavement/concrete. 
Listen, I know you don't know me, so this might sound hollow, but I think you're doing awesome. You're going to do great in your race!

sistergoldenhair · Apr 19, 2007

All right Grizzly! 
With the Dr's OK I set out to do 10 minutes of easy running on the TM this afternoon, after a walking warm-up. Just some achiness and tightness, but it didn't worsen from running. So I am starting the baby steps back to real running again. 
After that I hopped on the stationary cycle for 40 minutes of tempo intensity approximation. 
I also went "power walking" with one of my classes this afternoon, and am getting better at the wobble-disc PT balance exercises.

roots · Apr 19, 2007

SGH, that's great. And, your cross-training and core is going to be stronger than ever. <jealous> 
Tonight: 30 min spin on the bike trainer. 
Amazingly, I'm recovering well. I'm going to try an hour run tomorrow. <img alt="icon_blackeye.gif" src="http://files.kickrunners.com/smilies/icon_blackeye.gif">

Wednesday 4.18.07 Workouts

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