12 miles in 1:45:28 (8:46). I did the same 6-mile route twice (it's an out & back). First 6 was 53:17, second 6 was 52:11. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
great running guys! This week is messed up for me because I have to do a Big Kickboxing thingy this weekend...So I have been practicing like mad this week. I skipped my 5 easy this morning due to soreness and thinking that it was more important to hit the quality runs on T,Th, and Sun... I hope it doesn't effect everything too much. But, it is only week 4.
2 miles at a glacial pace. I'm really feeling sore from pushing it the last few days. We get on a plane in a few hours for Austin. I'm planning some easy jogs around my sister's neighborhood while we're there.
b]Daily Run Report[/b]<br><br><b>Date:</b> 08/01/2007 <b>Time:</b> 15:56<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 13.3 miles<br><b>Total time:</b> 02:30:25.0 <b>Average Per Mile:</b> 00:11:04.3<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 165<br><b>Average HR:</b> 135<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 37.3<br><b>Weather:</b> Sunny. Wind was NW during first 45 minutes, then shifted to a seabreeze.<br><b>Temperature:</b> 85 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 81 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 88 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 82 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 64 <b>Time:</b> Start<br><b>Dew Point:</b> 60 <b>Time:</b> End<br><b>Wind speed:</b> 4 <b>Max Gust:</b> 9 <b>Direction:</b> VAR<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
I did the 10 miles of the trail tonight, and then I did the 1.65 miles out to the first water pumping station and back.<br><br>
I was going to repeat the hilly portion and make it 14 miles, but the quads were dead after last the VO2max effort last night.<br><br>
It was still warmer than I would have liked. It got up to 87 during the run. The wind shifted while I was out there from a NW wind to a seabreeze.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:54:25.1 5.0 00:10:53.0 133 129 00:54:25.1<br>
5m back 00:58:31.1 5.0 00:11:42.2 142 136 01:52:56.2<br>
1.65m out 00:17:24.6 1.65 00:10:33.1 149 141 02:10:20.8<br>
1.65m back 00:16:54.2 1.65 00:10:14.7 154 147 02:27:15.0<br>
Recov-1 00:03:10.0 0.0 00:00:00.0 98 125 02:30:25.0
I think I'm pretty much settling in to an 8:55 easy run pace. I've been doing around 9:30 but was getting pretty bored. I ran for a full 60 minutes at 8:55 tonight for 6.8 miles (according to my trusty garmin) and could still hold a conversation with myself in english and french while running and felt unusually good when I finished.<br><br>
So this weekend I have a 14 mile long run I'm going to try the 8:55 pace on and see how it goes. If it's too much of a jump I'll slow it down to around 9:15.<br><br>
I'm working on my interval and tempo run paces and should have those down pat by the end of next week.