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Is the bad weather still lingering in the New England area? If so I hope that clears up soon.<br><br>
Thoughts and prayers out to the VT folks.<br><br>
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.<br><br>
Off to do some last minute studying and Stick my legs.<br><br>
Have a great day.<br><br>
Alex
 

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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.<br><br>
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.<br><br>
Good running to all -
 

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30 mins stepper, 25 mins elliptical<br>
abs
 

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<img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><br><br>
Okay, I'm sitting here with a smile on my face. Sore, but happy.<br><br>
12 miles, total. First 7 in to town were as follows:<br><br>
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.<br><br>
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.<br><br>
Next 1.3 miles were downtown. With. A. Stop. At. Every. Corner. ARGH! and last bit were run really slow with a running buddy.<br><br><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><br><br>
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"><br><br>
Everyone else... good running!
 

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<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"><br><br>
Progress - Just focus on Progress
 

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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.
 

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

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

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Hi all!<br><br>
To answer <b>Alex's</b> 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.<br><br><b>altoids</b> - Hope the knee feels better. Sorry for the scrape up.<br><br><b>Grizzly</b> - I'm gonna get all Grizzly on you. You <b>ARE</b> a great runner. You <b>ARE</b> going to run great at Vancouver, and you <b>ARE</b> going to BQ! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Everyone else: Great workouts today! Super job!<br><br>
As for me:<br><br><b>Daily Run Report - Hill Work</b><br><br><b>Date:</b> 04/18/2007<b>Time:</b> 16:51<br><b>Run Type:</b> Hill Work<br><b>Distance:</b> 10.5 miles<br><b>Total time:</b> 01:39:29.9<b>Average Per Mile:</b> 00:08:59.9<br><b>Climbing Time:</b> 00:24:12.6<b>Climbing Miles:</b> 2.5<b>Avg:</b> 00:09:41.0<br><b>Descend Time:</b> 00:21:52.2<b>Descend Miles:</b> 2.5<b>Avg:</b> 00:08:44.9<br><b>Course:</b> Complete Home Hill Repeats Course<br><b>Max HR (for entire workout):</b> 177<br><b>Average HR:</b> 151<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 284.0<br><b>Weather:</b> Cloudy, light mist.<br><b>Temperature:</b> 42<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Temperature:</b> 41<b>Temperature Type:</b> Ambient Air<b>Time:</b> End<br><b>Dew Point:</b> 38<b>Time:</b> Start<br><b>Dew Point:</b> 38<b>Time:</b> End<br><b>Wind speed:</b> 2<b>Max Gust:</b> 12<b>Direction:</b> NE<br><br>
Hill repeats for me tonight. Legs were definitely tired. Of course so am I. I only slept about 4 hours last night.<br><br>
Other than the fatigue, I felt okay tonight.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time<br>
Warmup00:23:46.32.7500:08:38.714514700:23:46.3<br>
Hill-100:09:14.61.000:09:14.60000:33:00.9</b><br>
.35 climb00:03:06.00.3500:08:51.4169158<br>
.15 desc00:01:29.50.1500:09:56.7145156<br>
.15 climb00:01:47.90.1500:11:59.3164155<br>
.35 desc00:02:51.20.3500:08:09.1146147<br><b>Hill-200:09:13.41.000:09:13.40000:42:14.3</b><br>
.35 climb00:03:08.50.3500:08:58.6170159<br>
.15 desc00:01:29.90.1500:09:59.3143157<br>
.15 climb00:01:44.90.1500:11:39.3168155<br>
.35 desc00:02:50.10.3500:08:06.0148147<br><b>Hill-300:09:14.71.000:09:14.70000:51:29.0</b><br>
.35 climb00:03:08.10.3500:08:57.4172161<br>
.15 desc00:01:30.80.1500:10:05.3142158<br>
.15 climb00:01:44.90.1500:11:39.3167156<br>
.35 desc00:02:50.90.3500:08:08.3146148<br><b>Hill-400:09:11.41.000:09:11.40001:00:40.4</b><br>
.35 climb00:03:06.00.3500:08:51.4174162<br>
.15 desc00:01:34.00.1500:10:26.7140157<br>
.15 climb00:01:41.80.1500:11:18.7172158<br>
.35 desc00:02:49.60.3500:08:04.6147152<br><b>Hill-500:09:10.71.000:09:10.70001:09:51.1</b><br>
.35 climb00:03:02.10.3500:08:40.3176164<br>
.15 desc00:01:32.00.1500:10:13.3144161<br>
.15 climb00:01:42.40.1500:11:22.7170160<br>
.35 desc00:02:54.20.3500:08:17.7147150<br><b>Cooldown00:24:37.42.7500:08:57.215315501:34:28.5<br>
Recovery-100:03:00.20.000:00:00.011612501:37:28.7<br>
Recovery-200:02:01.20.000:00:00.011511301:39:29.9</b>
 

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Seven drag-ass miles in Central Park.<br><br>
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.
 

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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.
 

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

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Could be a lot of things Amethyst.<br><br>
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.<br>
2.) On a track it's always flat. Outside, whether you notice the terrain changes or not (ie, false flats), there are elevation changes.<br>
3.) Depending on the track, you might not get the same impact on the track that you get on the pavement/concrete.<br><br>
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!
 

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All right Grizzly!<br><br>
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.<br><br>
After that I hopped on the stationary cycle for 40 minutes of tempo intensity approximation.<br><br>
I also went "power walking" with one of my classes this afternoon, and am getting better at the wobble-disc PT balance exercises.
 

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SGH, that's great. And, your cross-training and core is going to be stronger than ever. <jealous><br><br>
Tonight: 30 min spin on the bike trainer.<br><br>
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">
 
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