50F light winds perfect running weather<br><br>
12 on TM - with 4x.75 @ I pace -<br><br>
I could have / should have done this outside - but I decided to nurse the ankle - It was sore but did not effect the workout.<br><br>
Good running to all<br><br>
10 days until the Smack Down with the "Old Lady"
The morning was perfect (62°F) and I took advantage with 15.5 miles. My left calf tightened up about midway through the run. This has me slightly worried since I have increased my mileage this week and I am on the lookout for any overtraining symptoms. I'll definitely be icing the calf today and see how things go tomorrow. Despite that, I felt great during my run and was never once fatigued. I've been getting over 8 hours of sleep per night for the last four days and I think that has really paid off.<br><br>
As always, may your runs be fun and your rest relaxing.
Alex - I hope you get a great summer training plan and great motivation - Although I'm gonna continue to talk smack about H&S, Grunski and Frozen 10 show downs - If I hit/break my goal times and you wax the floor with me - that will just motivate me more. It would be a win - win - but I will not go quietly <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
Sounds good to me Mike...I think this will get me in the best shape of my life. Last summer I was out there to be out there...wanderinging mindlessly. Now I got something to run for that is a little more short-term and concrete than, say November. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
This will be some fun.
Woo hoo! The daily thread is rockin' today. Nice runs and workouts.<br><br>
58 minutes easy, about 6.5 miles. Added 10x easy hill repeats. One minute up, one minute down. Did so more for the downhills than the ups.<br><br>
My lack of hill running has me spooked.<br><br>
Mike/Sue, I just realized Grandma's is the same day as Mohican. Happy tapering...
Looks like we had some awesome workouts today, and some great weather to boot. If I may be so bold, put my workout in the awesome category and the weather there too.<br><br>
Tonight I did the trail. I wanted to take it easy, and when I hit the mile 1 marker and looked at the watch I figured I was going way too hard because the time was much faster than I was planning on. But the HR was only in the low 140s, which isn't a big deal for me. So I just went with it.<br><br>
When you look at the numbers in the report below, the thing that jumps out at me tonight is consistency. The 5 mile out was 46:36.7. Then I did 3 of the 5 miles back in 30:02.1. Then I did the repeat section of the trail, and the two miles were almost identical (9:55.1, 9:56.2). Then I did the last 2 miles in 16:36.8. If you add the last two miles to the 3 miles back before I did the repeat section, you get a 5 mile back time of 46:38.8, 2.1 seconds off of what I did on the 5 mile out.<br><br>
I'll work on trying to shave those seconds off next time! <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Here's the report:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/06/2007 <b>Time:</b> 15:25<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 12.0 miles<br><b>Total time:</b> 01:58:08.5 <b>Average Per Mile:</b> 00:09:25.6<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 180<br><b>Average HR:</b> 152<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 100.0<br><b>Weather:</b> Sunny and breezy. Nice running weather.<br><b>Temperature:</b> 66 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 64 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 47 <b>Time:</b> Start<br><b>Dew Point:</b> 45 <b>Time:</b> End<br><b>Wind speed:</b> 4 <b>Max Gust:</b> 13 <b>Direction:</b> NNW<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL.</a> REPEAT ON MILE 2 TO MILE 3 AND MILE 3 TO MILE 2.<br><br>
I know I should have gone easier than I did after the strides last night, but I could not help myself. The weather was fantastic, and to be honest except for the climbs, my HR was in the 140s and 150s most of the time.<br><br>
Very consistent tonight which felt good.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:46:36.7 5.0 00:09:19.3 158 148 00:46:36.7<br>
3m back 00:30:02.1 3.0 00:10:00.7 155 158 01:16:38.8<br>
1m out 00:09:55.1 1.0 00:09:55.1 157 155 01:26:33.9<br>
1m back 00:09:56.2 1.0 00:09:56.2 154 156 01:36:30.1<br>
2m to finish 00:16:36.8 2.0 00:08:18.4 168 161 01:53:06.9<br>
Recov-1 00:03:01.2 0.0 00:00:00.0 99 129 01:56:08.1<br>
Recov-2 00:02:00.4 0.0 00:00:00.0 91 94 01:58:08.5