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5 miles this morning<br>
7:53/mile pace 72F and still humid here in MN.<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif">
 

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80 minutes on the stepper *ROAR*
 

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5 horribly hot sloggy ones on the TM<br><br><img alt="sad10.gif" src="http://files.kickrunners.com/smilies/sad10.gif"><br><br>
I tried to "work on" some pace efforts...but I refuse to tell you all what 'fast' looks like in the porty book.<br><br>
so<br>
so<br>
pitiful
 

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Kruss does too!!!!!!!!!
 

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Wow...goal this week was 50 miles, but then I realized I was F'ed from the get-go when I took my rest day on Sunday...we're leaving for vacation on Saturday so that means trying to get 50 in 5 days. Started out well on Monday with my 11, last night I had a 5 recovery and today I was hoping for 7 or 8 easy and 4 a bit faster tonight. Then lots of easy miles the next 2 days. Turns out I absolutley suck at running in this weather and I was really sore from something, so that turned this morning's run into a 4.4 mile slowest run of the year. now t get where I wanted to, I'd only need 29.5 miles in 2 and a half days...<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> No way. I hope vacation turns out beter, but with total of about 3 days driving I'm not so sure.
 

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Alex - do you have time to run Saturday before you leave?<br><br>
Recovery run - 4 treadmill miles in 37:30 (9:23/mile).<br><br>
14 miles done, 36 to go for this week <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Absolutely-I look forward to my stepper days<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> My stairmaster 4000pt is one of the best purchased I ever made. I've had it about 10 years now. When people come into my house and see it-I get some strange looks. It's right in the tv room-people keep suggesting I move it to the basement or my study-but I like it there. I love doing it. I know a woman who did a significant part of her Ironman training on the stairmaster. I would love the stepmill next.<br>
No stairmaster for me today: 7 miles<br>
Edited to add: 80 mins is awesome I haven't been able to get past 60!
 

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i wanted to go longer, i actually want to see how long i could go, but have not had the time. my coach may beat me. lol. I would LOVE a stairmill, but the ceilings are too low. I am in LOVE with the stepper. I hope it trains me well to climbs the mountains in Wyoming!!!!!!!!
 

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Day three of my 15k program. Today calls for 4 x 800 at 5k pace. I'll jump on the tm when I get home and knock 'em out.
 

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8 miles, with 6 at marathon pace + or - 10 seconds. My coach calls these "steady state" runs. I enjoy this pace range a lot!<br><br>
Plus .5 miles brisk walking for warm-up and cool-down.<br><br>
Later this evening I also cycled 12.5 miles on the road, but at a "comfort zone/not having a panic attack" pace which is not hard effort for me.
 

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I did 6 miles at my putative marathon pace of 10:42 m/m. My current thinking is that there is no way in h-e-double toothpicks that I'll be able to hold that pace at Air Force. So, I'm building towards Tucson.<br><br>
WTPJ - Surely you aren't slower than me. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> And if you are, so what!<br><br>
Going along with Jensparks - 12 miles done, 34 to go. (2 less than her on both sides of the ledger).
 

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Aren't you house hunting? High ceilings should be on your priority list<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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<b>Daily Run Report</b><br><br><b>Date:</b> 07/25/2007 <b>Time:</b> 15:32<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 10.0 miles<br><b>Total time:</b> 02:05:45.7 <b>Average Per Mile:</b> 00:12:04.3<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 160<br><b>Average HR:</b> 132<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 242.3<br><b>Weather:</b> Sunny, warm and humid.<br><b>Temperature:</b> 86 <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>Temperature:</b> 88 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 88 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 63 <b>Time:</b> Start<br><b>Dew Point:</b> 64 <b>Time:</b> End<br><b>Wind speed:</b> 4 <b>Max Gust:</b> 12 <b>Direction:</b> SSW<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan tonight was 15 miles on the Merrimack River Trail. I took it really easy going out. I had planned to repeat the hilly section, and then go back to the start.<br><br>
During mile 4 I fell. I felt okay when I got up, but things stiffened up as I went along, particularly the left knee.<br><br>
At that point I decided to just do the out and then back, and then decide if I wanted to go back out ofr the final 5 miles.<br><br>
On the way back I started feeling weak, tired and bit dizzy at one point. I decided to pack it in.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:58:22.5 5.0 00:11:40.5 130 131 00:58:22.5<br>
5m back 01:02:20.3 5.0 00:12:28.1 141 137 02:00:42.8<br>
Recov-1 00:05:02.9 0.0 00:00:00.0 86 105 02:05:45.7
 

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A short easy-paced brick.<br><br>
9 miles cycle (32:00)<br>
5 miles run (42:10)<br><br>
Good running to all.
 

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6.7 total...just under 4 around town, 2 at the track and the rest coming home. Hoping to get my sorry butt out of bed earlier to beat the heat a bit.
 
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