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Nothing like a great run to start the day out right!<br><br>
The plan called for 12 miles with 7 at 15k-1/2 marathon pace. Did the first 5 in 43:20 (8:39) and the next 7 in 55:34 (7:56). Total time 1:38:54. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> Wahoo!
 

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4 quick miles this morning on what was supposed to be my non-running day. Just needed to squeeze one in!<br><br>
4.04 mi 32:43 for a pace of 8:06/mi<br><br>
Nice run Jen....I tried to delete my thread but dont know how to do so.
 

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Morning gang! You guys are doing so well...<br><br>
Anyhoo, 42 minutes.
 

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Track workout tonight. Six 3-minute repeats, followed by 3-minute rest. Another odd workout. How far can I run in 3 minutes? 2 laps = 6 minute mile; 1.5 laps = 8 min mile. Shoot for something in between I guess. {shrug}
 

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Ran an easy 7.5 miles tonight along the River Liffey in the city centre. Not the best time to do so as it was rush hour and a lot of cars and people! Anyone would think Dublin was a tourist mecca <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">. Took a shade under the hour for the run, and managed negative splits, although they might be accounted for by crossing O'Connell Street!<br><br>
Quite fun though.......<br><br>
Liam
 

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And you wonder why I don't do track? Too confusing! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused"><br><br><br>
Have fun!
 

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I did about 5 in 1:01:06 at lunch. I did a new route. I also used this thing called Map my Run. I liked it. I especially like the idea that you can get elevations from. So this run has what I call the "Hill of Despair" up 150 ft in like a 1/4 mile. I slowly slugged my way up it today. I expect as time goes on I will rename it the "Hill of Victory"<br><br>
The link to my run is below. Best viewed in the satelitte option.<a href="http://www.mapmyrun.com/run/united-states/ks/ft-leaven-worth/487573598" target="_blank">http://www.mapmyrun.com/run/united-s...orth/487573598</a><br><br>
Arrojo not quite seven with three but good enough. I love seeing Paps come in the 8th. 30-30
 

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15 miles this morning, including 5 miles at tempo pace (6:44). This is my last tough workout before my September 3rd marathon (Heart of America). Good running all!
 

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Way to go Lof...I'm expecting some major things from you then! You've put in some amazing training.<br><br>
Run through of our course at a very leisurely pace but the mugginess made it seem not so easy.<br><br>
First race of the season tomorrow...2 really good kids I know of will be there, should be a good race up front and hopefully I'll be up near 'em.
 

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7 miles on the treadmill tonight, with 4 at Tempo pace (8:00). I am still having a tough time controlling my breathing at this pace after a few miles, and had to take two short breaks. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> But, I got the miles in, and each week I'm building more fitness back.
 

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Hi all!<br><br>
Great efforts folks! Keep it up!<br><br><b>Jensparks</b> - Heck of a run Jen! Way to crank them miles out!<br><br><b>SGH</b> - Don't worry, your fitness level will come back. Hang in there! You're doing awesome.<br><br><b>Lofc</b> - That's a heck of a workout. Great job!<br><br><b>Grizzly</b> - Nice to see you back here again.<br><br><b>Everyone</b> - Great efforts. You're all doing super!<br><br>
As for me:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/22/2007 <b>Time:</b> 17:33<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 11.0 miles<br><b>Total time:</b> 01:30:09.4 <b>Average Per Mile:</b> 00:07:44.4<br><b>Time at Speed:</b> 00:42:13.3 <b>Speed Miles:</b> 6.0 <b>Avg:</b> 00:07:02.2<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 184<br><b>Average HR:</b> 154<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 286.65<br><br>
Plan tonight was 11 miles with 6x1200m VO2max bursts and a 400m recovery after each burst.<br><br>
I did it with a 2.5 mile warmup, then the bursts and recoveries which I am rounding to 1 mile combined, and then a 2.5 mile cooldown.<br><br>
Two weeks ago I did this same workout on a night when it was 92 degrees with a dew point near 70, and I struggled mightily. The goal time for the 1200m was 5:00, and 2 weeks ago, I couldn't come close. In fact, the last 2 were lucky to stay under 7 minutes.<br>
I remember that night as I walked off the track disappointed with the effort. It had rained near the end of my run (during the cooldown), and as I turned and looked back at the track, there was a double rainbow over the track. Maybe it was mother nature's way of saying "Everything's going to be okay".<br><br>
Tonight, I was able to keep the 1200s in the 4:45-4:50 range, which is very good for me, and felt much stronger.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br><b>Warmup 00:21:09.5 2.5 00:08:27.8 0 0 00:21:09.5</b><br>
Mile 1 00:08:36.7 1.0 00:08:36.7 144 137<br>
Mile 2 00:08:20.9 1.0 00:08:20.9 141 145<br>
Mile 2.5 00:04:11.9 0.5 00:08:23.8 145 145<br><b>VO2max 00:42:13.3 6.0 00:07:02.2 0 0 01:03:22.8</b><br>
Burst-1 00:04:44.3 0.75 00:06:19.1 173 167<br>
Recov-1 00:02:13.5 0.25 00:08:54.0 145 154<br>
Burst-2 00:04:47.5 0.75 00:06:23.3 177 172<br>
Recov-2 00:02:11.5 0.25 00:08:46.0 147 160<br>
Burst-3 00:04:47.1 0.75 00:06:22.8 175 170<br>
Recov-3 00:02:16.2 0.25 00:09:04.8 149 159<br>
Burst-4 00:04:48.2 0.75 00:06:24.3 177 173<br>
Recov-4 00:02:18.9 0.25 00:09:15.6 143 157<br>
Burst-5 00:04:46.1 0.75 00:06:21.5 178 169<br>
Recov-5 00:02:18.1 0.25 00:09:12.4 149 160<br>
Burst-6 00:04:40.9 0.75 00:06:14.5 184 177<br>
Recov-6 00:02:21.0 0.25 00:09:24.0 148 164<br><b>Cooldown 00:21:45.2 2.5 00:08:42.1 0 0 01:25:08.0</b><br>
Mile 1 00:08:42.1 1.0 00:08:42.1 149 151<br>
Mile 2 00:08:43.4 1.0 00:08:43.4 150 150<br>
Mile 2.5 00:04:19.7 0.5 00:08:39.4 151 150<br><b>Recov-1 00:05:01.4 0.0 00:00:00.0 101 114 01:30:09.4</b>
 

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Discussion Starter · #15 ·
WOW EQ, that's AWESOME!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> Congrats on such a great run!
 
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