[Grizzly]

First of a double - 7 miles easy on a hilly route. I'll do another 4-5 at lunch from work.

 

[Liam3494]

Day3/140 - Plan said 4 miles easy, but I only had a small window to hit the gym at lunch time, so could only manage a 2 mile run, at 8:40 pace - Legs felt tired as I step up the mileage, understandably, but I can now rest until Thursday evening, 30 hours, instead of the three runs I have completed in the last 30!

 

[wherestheportojohn]

tm: very easy, relaxed [super dooper slow] plod of 3 miles<br><br>
DH and I *might* do an über-hilly group ride ~6pm [25-35 miles]....it will depend on the weather conditions + my energy level.<br>
~I'm not used to working out later in the day~<br><br>
edited to add:<br>
DH and I went out on a ride, but not with the group. We did a hot, humid 22 at 6pm.

 

[Flounder]

Did 12 easy miles<br>
6 out in 8:10 pace<br>
6 back in 7:30 pace<br><br>
I felt remarkeably strong considering last nights race - See Tuesday's run reports for the report.<br><br>
Good running to all -

 

[Jensparks]

<daydream>I hope one day to say I ran "easy" with 6 miles at a 7:30 pace. </daydream> <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><br>
Today called for a 5 mile recovery run. I hit the trails with some from the running club for 1:26:15. We figure with all the interspersed walking we did about 7 miles.

 

[sistergoldenhair]

6.1 miles (1.5 warm up, 5K, 1.5 cool-down).

 

[aphigirl01]

I ran 11.5 miles total for the day. I ran over to the beach at the lake where the 4th of July race I was running was starting. It's not quite 3 miles from my house. The race went well. You don't get to wear a watch and you have to predict your finish time. I predicted my finish time to be 51:15 - I was 2 minutes faster than that with a 49:15. I ended up being the second place female. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> So I got a trophy. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> And then I had to run home with it! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I am sure I looked like a true dork, but hey, I was a dork with a trophy!<br><br>
Great runs everyone!!

 

[coachie]

ran 4 with my brother.<br><br>
Died on the way back, still tired from the 10 on Monday.

 

[jebba]

5k race this morning with a stroller. I think it was about 32 min (forgot to hit the watch at the end). Miss Sunshine had her racing debut in the Luken's Kid Race, a one mile race. She and mr jebba did it, and again started in the way back. Then the police car came up behind them to close the course, and she got scared of it. So mr jebba carried her for most of it. She got a purple ribbon with "participant" on it in gold letters, so she was pretty happy.

 

[roots]

The cycling volume is getting up there!<br><br>
One of my running clubs hosts the local 4th of July 5 mile race, now in its 33rd year. I'm now a regular volunteer as I was assigned my usual duty of timer at the 1 and 4 mile marks. Nice and cool day. I think Sub 25 won the race!<br><br>
Cycled 12 mi to get to the race, another 3 or so around the race, and 12 to return home. After a quick refuel, turned it into a brick with a follow-on 7-mile run.<br><br><img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><br><br>
On to the barbeque!

 

[Cappy]

13.36 miles on the trainer, 33.10

 

[Hairy Trotter]

A dork with a trophy is not a dork.<br><br>
Good work!<br><br>
For me: a four mile race, run as a tempo workout on tired legs. I'm pleased I had the discipline to keep it at tempo pace, though the tired legs really didn't allow much else.

 

[Flounder]

5 easy miles @ Lunch (Working <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">)

 

[Alex]

Poor Mikey...why you need to work today of all days. No run today...slept in today. I'd feel too bad waking Jack up for a run. Then sat out at the parade and stole candy from slow kids. Got about half a bag of candy. Now a big lunch, then the carnival, then fireworks. Have a great day!

 

[sierra]

Well, I guess I should start posting here since I am <i>really</i> starting to run again.<br><br>
Today was 3.25 miles on the treadmill. Thats the most I have run in over 3 years! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Its getting easier every day and no achilles pain at all so I am a happy camper! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Thanks VRAA for the motivation and kicking my butt away from this #$%$ computer for awhile to actually do something for myself!! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[Grizzly]

Second run, a faster 5.5 in the heat. I guess if I want to get used to it I have to run in it.<br><br>
12.5 for the day.

 

[Buxtehude]

Woo Sierra! Woo Sierra!<br><br>
I did an eight mile run today-the longest I've run in one shot.<br><br>
A truck loaded with bales of green hay swooshed past me, leaving me in a cloud of the sweet and fresh scent of hay. Lovely.

 

[Hippo]

26.2 in 3:44<br><br>
Meh!

 

[Arrojo]

3.3 miles in light rain. No watch of course, but I ran it hard, like a race. Lots of track meets over the next month. For me, it's not about piling up the miles like you all, it's about speed.

 

[equinox marathon 43]

You and me both Jen!<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/04/2007 <b>Time:</b> 15:45<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 9.0 miles<br><b>Total time:</b> 01:11:08.4 <b>Average Per Mile:</b> 00:07:20.8<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 188<br><b>Average HR:</b> 165<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 308.74<br><b>Weather:</b> Cloudy with gusty winds.<br><b>Temperature:</b> 73 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 71 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 56 <b>Time:</b> Start<br><b>Dew Point:</b> 54 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 5 <b>Direction:</b> S<br><br>
BURLINGTON HIGH TRACK.<br><br>
Plan tonight was 9 miles with 6x600m VO2max bursts with 90 seconds of jogging between each burst.<br><br>
I was disappointed with the results. See, my max HR is 203 (I did that twice last summer). 94-98% of my max HR should give me a VO2max HR between roughly 188 and 200.<br>
I was able to touch 188 once tonight, but I couldn't sustain it.<br><br>
I did this by doing the first 6 miles faster than normal trying to get my HR elevated prior to the bursts. This, combined with last night's angry, hard effort on the trail might have left me with too little in the tank to get to that high a level.<br><br>
The final 3 miles were the bursts and recovery jogs (which were 200m).<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:07:44.3 1.0 00:07:44.3 0 0 00:07:44.3<br>
Lap 1 00:02:08.0 0.25 00:08:32.0 144 128<br>
Lap 2 00:01:56.0 0.25 00:07:44.0 149 147<br>
Lap 3 00:01:50.2 0.25 00:07:20.8 158 156<br>
Lap 4 00:01:50.1 0.25 00:07:20.4 159 159<br>
Mile 2 00:07:16.3 1.0 00:07:16.3 0 0 00:15:00.6<br>
Lap 1 00:01:48.7 0.25 00:07:14.8 160 161<br>
Lap 2 00:01:49.0 0.25 00:07:16.0 160 160<br>
Lap 3 00:01:49.6 0.25 00:07:18.4 160 161<br>
Lap 4 00:01:49.0 0.25 00:07:16.0 162 162<br>
Mile 3 00:07:11.0 1.0 00:07:11.0 0 0 00:22:11.6<br>
Lap 1 00:01:46.6 0.25 00:07:06.4 161 155<br>
Lap 2 00:01:48.1 0.25 00:07:12.4 163 163<br>
Lap 3 00:01:48.3 0.25 00:07:13.2 165 164<br>
Lap 4 00:01:48.0 0.25 00:07:12.0 166 165<br>
Mile 4 00:07:08.0 1.0 00:07:08.0 0 0 00:29:19.6<br>
Lap 1 00:01:46.7 0.25 00:07:06.8 167 167<br>
Lap 2 00:01:48.1 0.25 00:07:12.4 166 167<br>
Lap 3 00:01:46.7 0.25 00:07:06.8 168 168<br>
Lap 4 00:01:46.5 0.25 00:07:06.0 169 169<br>
Mile 5 00:06:57.7 1.0 00:06:57.7 0 0 00:36:17.3<br>
Lap 1 00:01:44.3 0.25 00:06:57.2 169 161<br>
Lap 2 00:01:43.6 0.25 00:06:54.4 173 172<br>
Lap 3 00:01:44.5 0.25 00:06:58.0 175 173<br>
Lap 4 00:01:45.3 0.25 00:07:01.2 175 175<br>
Mile 6 00:06:55.4 1.0 00:06:55.4 0 0 00:43:12.7<br>
Lap 1 00:01:42.2 0.25 00:06:48.8 177 177<br>
Lap 2 00:01:43.9 0.25 00:06:55.6 178 177<br>
Lap 3 00:01:44.3 0.25 00:06:57.2 177 178<br>
Lap 4 00:01:45.0 0.25 00:07:00.0 178 178<br>
VO2max 00:22:54.9 3.0 00:07:38.3 0 0 01:06:07.6<br>
Burst-1 00:02:12.5 0.375 00:05:53.3 188 180<br>
Jog-1 00:01:30.5 0.125 00:12:04.0 158 176<br>
Burst-2 00:02:16.0 0.375 00:06:02.7 187 180<br>
Jog-2 00:01:30.0 0.125 00:12:00.0 151 172<br>
Burst-3 00:02:23.2 0.375 00:06:21.9 184 176<br>
Jog-3 00:01:30.5 0.125 00:12:04.0 151 170<br>
Burst-4 00:02:19.5 0.375 00:06:12.0 187 176<br>
Jog-4 00:01:31.0 0.125 00:12:08.0 153 172<br>
Burst-5 00:02:21.8 0.375 00:06:18.1 186 176<br>
Jog-5 00:01:30.3 0.125 00:12:02.4 156 171<br>
Burst-6 00:02:19.0 0.375 00:06:10.7 187 178<br>
Jog-6 00:01:30.6 0.125 00:12:04.8 153 174<br>
Recov-1 00:05:00.8 0.0 00:00:00.0 112 122 01:11:08.4