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5am run in the clear cold morning, 5 miles......a real chore!<br><br>
Hilly loop, very pokey, but still 5:15 faster than Sunday.<br><br>
(Hey MN, sorry for the parody...)
 

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I ran through all the rain I wanted last night at our meet wow...here goes.<br><br>
Last night was very interesting...by the time we got there it was still upper 80s and very high humidity and once we were just about done a cool breeze swept through...at least 10-15* cooler. Very surprised...then we started warming up, stretching, and it definitely cooled off and the huge clouds were rolling in. With about 15 minutes to go until race time, it started to downpour and lightning and thunder like mad. Ended up having a 45 minute delay and they had to alter a bit of the course due to flooding. In other words....it was a slopfest. Great fun to run in but horrible times and it sucks to be one of the big guys here. Started off around my normal competitors but I guess I was taking it to easy...6:03. Started pushing the second mile through some ankle deep water sections and came through 2 miles at 12:10...not cool, over a minute slower than last week. Really started pushing since we were on the last loop and we had to go up the dreaded hill again...not fun when it's mud. Ended up getting outkicked at the end...had nothing left, but still got 13th place out of about 150 kids. The kid I beat last week beat me and a little pipsqueak from a nearby school...I'm guessing maybe 5' 5" and 110# just floated by the mud and beat the kid that beat me. Those light people...arg. Well anyways top 25 medaled so I got some bling and I found out I was the first Pittsvillian to medal at this meet, and last week I found out I was the first from our school to run in the 17s. Sad thing was, my time last night = 18:47, but I'm happy that I had pretty consistent splits and got a good workout.<br><br>
I definitely need to work on my arm strength though because a tad after mid-race I can feel 'em tiring and definitely can't pump them as fast, thus slowing my turnover down as well. Anyone have any suggestions for that?<br><br>
Sorry for no race report yesterday but the storm knocked out our power from 5-10 so I just went to bed early. Thanks for all the well-wishes.
 

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Ten quarter-mile hill repeats with the running club tonight after work. (Plus the obligatory warmup/warm down miles).
 

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Wishing I'd gone for my run this morning when it was nice & cool, but NO, I have to be a masochist and go out when it's in the mid-80's & blazing sunshine. Argh.<br><br>
11.5 miles in 1:43:20 (9:00). It was hot, I was tired, and thank goodness tomorrow is a rest day.
 

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I ended up with 5 in 49:55 for 9:59. First time under ten for this time on the road back.<br><br>
Alex looks like you've found your rival for the year. I would concentrate on beating him everytime in every meet.<br><br>
Nice runs for the rest of you. Be good<br><br>
Peace
 

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Two hours on the treadmill at Northlake LA Fitness this afternoon during the thunderstorms. 6.49 miles each hour. The treadmills won't let you go longer than 60 minutes so you have to restart them or move to another when you reach 60 minutes. 9.25 pace in both sets.
 

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Hi all,<br><br>
Great running folks! Keep it up!<br><br>
Here's my report for the day:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 08/29/2007 <b>Time:</b> 15:44<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 12.25 miles<br><b>Total time:</b> 02:07:51.2 <b>Average Per Mile:</b> 00:10:01.2<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 173<br><b>Average HR:</b> 143<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 93.35<br><b>Weather:</b><br><b>Temperature:</b> 91 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 85 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 57 <b>Time:</b> Start<br><b>Dew Point:</b> 57 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 4 <b>Direction:</b> E<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan tonight was a 12 mile medium long run.<br><br>
I did this by doing the 5 mile out, then ran back to the 3.25 miles back to the mile 2 marker. Then I ran back out to mile 3 and then back to the start.<br><br>
I felt okay, but not great.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:51:53.4 5.0 00:10:22.7 143 142 00:51:53.4<br>
3.25m back 00:32:01.2 3.25 00:09:51.1 144 147 01:23:54.6<br>
1m out 00:08:46.7 1.0 00:08:46.7 147 145 01:32:41.3<br>
1m back 00:08:42.6 1.0 00:08:42.6 149 147 01:41:23.9<br>
2m back 00:21:20.2 2.0 00:10:40.1 156 151 02:02:44.1<br>
Recov-1 00:03:06.2 0.0 00:00:00.0 97 127 02:05:50.3<br>
Recov-2 00:02:00.9 0.0 00:00:00.0 92 94 02:07:51.2
 

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8 miles with a running buddy I haven't run with for a long time. He's faster than me, but slowed it down tonight but just enough that I had to keep a strong pace. The weather cooled off as the sun dropped, we saw 10 deer, and there was a perfect breeze. Good run.
 
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