[RunAsics]

<p>Morning peeps;</p>
<p> </p>
<p>5.5 uber slow and creaky miles this morning.  Sun shining and upper 70s temp and humidity.  I thought I'd better get something in just in case I can't make track tonight.</p>

 

[Jill]

<p>Well done <strong>RA</strong>.</p>
<p> </p>
<p>Easy 42 minute bike ride for me this morning. Legs are feeling better. Hoping I can go for a run tomorrow morning.<br>
 </p>

 

[RichardC]

<p>Morning RA and Jill!</p>
<p> </p>
<p>RA: great Job this monring on the slow creaky miles, it has been humid very early lately.</p>
<p> </p>
<p>Jill: nice work on the AM bike</p>
<p> </p>
<p>Early walk with my wife for an hour and followed it up with a 30 min run... have been for the most part injured since december and possibly on the cusp of a return... will see.</p>

 

[jebba]

<p>Nice ones, Jill, RA and Richard.</p>
<p> </p>
<p>Looks like I won't be stuck in court too long today, so I am looking for 8 miles at lunch.  I bagged my run yesterday, so I have some miles to make up.</p>

 

[BigBuckSnort]

<p>RA- Maybe thats just your new 'old man' pace. j/k</p>
<p> </p>
<p>Jill- nics job w/ the ride</p>
<p> </p>
<p>Richard- hope the recovery goes well</p>
<p> </p>
<p>Jebba-  Hope the run goes well later... looks like is gonna be pretty darn hot the next few days</p>
<p> </p>
<p>Hawk- Nice job on those 400s.  I did mine at exactly 90 secs, but  wish I could hold that speed on the track!</p>
<p> </p>
<p>Well, I survived my intervals yesterday. The 12x400 workout is kinda a mental thing to me... Kinda like a 5K race... the 3K pace makes my 5K goal pace seem easy when I get to it (next weeks speedwoork).</p>
<p> </p>
<p>Today I'm going for an easy 3-5.  I can feel those 400s in my legs a lil, but won't know for sure till I hit the streets. I'll let them determine my distance.</p>
<p> </p>
<p>Oh yea, everyone has bailed out on me on the race this weekend.... i hate going solo</p>

 

[RunAsics]

<p>Quote:</p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>jebba</strong> <a href="/forum/thread/68990/wednesday-july-21st#post_1924641"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Looks like I won't be stuck in court too long today, so I am looking for 8 miles at lunch.</p>
</div>
</div>
<p><br>
That's because you did not get Lindsay Lohan off <br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>BigBuckSnort</strong> <a href="/forum/thread/68990/wednesday-july-21st#post_1924644"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>RA- Maybe that's just your new 'old man' pace. j/k</p>
<p> </p>
Oh yea, everyone has bailed out on me on the race this weekend.... i hate going solo</div>
</div>
<p><br>
Yep, that's what it feels like. It's all over now.  Bummer you have to run alone (violin playing in the background).</p>
<p> </p>
<p>It seems track is 6-8 * 800m  Will shoot for 3:00 to 3:10.  No idea how I'll feel running after work.</p>

 

[kfuller]

<p>Good morning everyone and nice running.  I went to the track for 3 X 800.  I jogged 1 mile then did the 800's with 400 between.  3:13, 3:18, 3:16 and it is in the mid 70's, so that made it a bit hard.  Then 1 mile cool down.  4.27 miles in 7:55.  Now it is time for a little bit of relaxing before going out and about.</p>

 

[vashondan]

<p>Morning...</p>
<p> </p>
<p>RA -  Uber slow and creaky.  Paints quite a picture.</p>
<p>Jill - I hope that run is there for you tomorrow.</p>
<p>Richard - Nice to see you in the hood!</p>
<p>Jebba - It's bag your lunch and take your run. Hope the run goes well.</p>
<p>Kevin - Great workout.  When's the next race?</p>
<p> </p>
<p>I was so wiped last night I though no way I'm going to be able to get out there this morning.  But, I woke up feeling fine.  Will get out in a bit.  Good sign to recover from being wiped that fast.  Cool!</p>

 

[CMJHawk86]

<p>Uber slow and creaky 5 milers are the order of the day, perhaps. That pretty well describes my run this morning. 72 degrees, 92% humidity, 72 dew point, plus I was out there less than 12 hours after putting down a track workout and my whole lower body was sore & stiff. It was all I could do to slog out 5 miles at the slow end of my recovery pace range (9:30, ugh).</p>
<p> </p>
<p>Running quarters in the rain last night was much more fun than this morning's torture session.</p>
<p> </p>
<p>Tomorrow - morning hill repeats. Oh boy...</p>
<p> </p>
<p>RA - good luck at the track tonight</p>
<p> </p>
<p>BBS - sounds like your buddies are ducking you. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""> Re: the 400s, this was the first "marathon training" type interval workout I've done in a while. I wasn't very sharp last night, but that's not surprising. I've been doing really short/fast intervals workouts lately and now I need to build my stamina & endurance back up. Once the conditioning is back I should be able to nail 16-20 x 400 at 5k pace. Definitely not there yet, though.</p>
<p> </p>
<p>Richard - nice to see you around. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>
<p> </p>
<p>jebba - 8 miles for lunch. yum...</p>
<p> </p>
<p>Dan - glad to see the quick recovery, now get out there!</p>
<p> </p>
<p>kevin - nice job on the 800s</p>
<p> </p>
<p>Jill - nice job on the biking. My advice...keep doing it throughout marathon training. I love cycling as my top form of XT and plan to include it throughout this fall as I train for NYC. I did this 2 years ago when I trained for OBX, and that was the best marathon shape I was ever in.</p>

 

[jebba]

<p>I managed to sneak in 9 miles, progressive.  But I think I'll have to stay late to make up for the extra time I took.  Felt great, though.</p>

 

[4boysmom]

<p>ANother fly-by... JUST got 'net connection back.  Have to leave at 3:30 for a meeting.  Did an accidental 3000me in the fishbowl this morning.  Couldn't figure out why the old lady water group was early this morning.  Oh... some idiot miscounted sets of 500 and did an extra.  Oh...  Here's hoping that when Time Warner buries their line they don't cut AT&T--like they did the last time.</p>

 

[RunAsics]

<p>So, this evening was the first time on the outdoor track since the fall of 2008. It was toasty - 85F and humid but there was a breeze so it wasn't too bad.  Ran 8 * 800.  Was shooting for something between 3:00 and 3:10.  As Hawk would say, I nailed it. It was actualliy easier that I thought it'd be.  My buddies were looking for the same so it worked out well.  Did my best to run a negative split on most intervals. </p>
<p> </p>
<p>800s went as follows: 3:04, 3:04, 3:03, 3:00, 3:00, 2:58, 3:00, 2:58.  Finished with around 7.5 miles total with WU/CD and recovery jogs.  Felt good with no strainingbut some folks were only doing 6 intervals so the 6th was a touch faster, which got my legs tired.  Other than that it was great fun.  Could be habit forming. </p>
<p> </p>
<p>Also, a lot of friends as doing a hilly trail 10 miler on Saturday.  I had decided not to run as I knew I'd suck but may see if slots are still available as I'm feeling left out (boo-hoo).  It seems I have the opposite problem to BBS.</p>