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Do I get to start this today? Early run today because it's my night to donate blood after work. I did 7.5 miles, mostly laps around the park near my house since it was still dark at 5:30. The park's only .55 miles around, so I switch direction every few laps.
 

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3 miles yesterday in 33 something. Didn't run all the way up my nemesis hill. We haven't run that route for a few months, and I can tell. I should be able to get up that hill in a month, I think, or less depending on the knee.<br><br>
ITB was a bit pesky, but not too bad and it feels better this morning.<br><br>
Way to go rhody! Nice job on donating, too!
 

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The track group swelled to about 35 runners due to great weather last night. With all the positive energy around me, I ran the first few cruise intervals a bit too fast. Goal was 6:35 pace. I still had some lingering soreness from the weekend long run, and soon discovered that the workout was an exercise in mind-over-matter. But all-in-all, another sucessful tempo-paced workout.<br><br>
Cycled on the road bike to the track (4.5 mi each way) 9mi total<br><br>
Run 11.5mi total<br>
2.5mi warm-up<br>
6.5mi @ T-pace (5x 1600m, 1x 2400m; with 90 second recoveries)<br>
2.5mi cool-down<br><br>
1600m splits: 6:24/6:23/6:26/6:35/6:30/6:35 & 3:17 (42+ min total of T)<br><br>
DG- nice workout! <jealous> that you get to run at Hayward Field! Have you looked into <a href="http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm" target="_blank">Jack Daniel's VDOT chart?</a> That may be a good starting point to figure a training pace. You were running well below a sub-19min 5k pace!
 

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4 miles run on the TM this morning. The taper is really doing me well. I feel good. My massage yesterday got rid of the rest of the kinks too. I needed this run <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Nice run anyway roots<br><br>
I had a enjoyable run today - Felt easy, so I had to hold back until the last 4 of the 15 when I did a progressive ending with Max Vo2 pace. Felt like I could have went forever - But work was calling.<br><br>
15 miles in a hair under 1:46<br><br>
Good running to all -
 

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I want to be Mikey, I mean Flounder when I grow up.<br><br>
15 miles in to work at a decidedly slower pace. About 9:20 min. miles. That's recovery pace, but that was what I could do today.<br><br>
Getting tired of snow and ice and layers of clothing.
 

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Hey Grizzly - It sucked to be me yesterday <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif"><br><br>
But today - I feel much better<br><br>
To me just running in shorts and short sleaves with manageable temps is worth 20-30 seconds per mile.
 

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8.5 miles @ 8:12 pace in glorious spring conditions. 40 degrees and bright sun.<br><br>
Hands were <i>frozen</i> though by the last mile. I forgot my gloves...
 

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5.5 on TM @ Lunch in 41:45<br><br>
sucked to be inside, but I had warm hands <img alt="icon_cheese.gif" src="http://files.kickrunners.com/smilies/icon_cheese.gif">
 

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Elliptical workout w/ 8 x 2:00 all-out intervals in the middle. Taught yoga this morning.<br><br>
If the wind dies down a bit I'm going to take my bike out to the running group tonight and pedal a few miles, too.
 

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Iron pumping for Porty today:<br><br>
Back-Shoulders-Biceps<br><br>
*I love when those veins are poppin'*
 

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2 1/4 miles today in 25:15, which shaved a total minute and change off my mile. It makes me question whether I actually did the total 2 1/4 miles, or I lost a lap somewhere.
 

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Hi all,<br><br>
Great job everyone! Keep up the awesome work.<br><br><span style="font-size:300%;"><b>Daily Run Report</b></span><br><br><b>Date:</b> 03/28/2007<b>Time:</b> 16:20<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:45:02.5<b>Average Per Mile:</b> 00:07:59.9<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=13309" target="_blank">Home 5 mile loop</a><br><b>Max HR (for entire workout):</b> 169<br><b>Average HR:</b> 152<br><b>Shoes:</b> Mizuno Wave Rider 9 - 02/2007<b>Date Entered Service:</b> 02/23/2007<b>Ending Mileage:</b> 137.4<br><b>Weather:</b> Sunny and windy.<br><b>Temperature:</b> 51<b>Temperature Type:</b> Ambient Air<b>Time:</b> Start<br><b>Dew Point:</b> 4<b>Time:</b> Start<br><b>Dew Point:</b> 4<b>Time:</b> End<br><b>Wind speed:</b> 6<b>Max Gust:</b> 10<b>Direction:</b> WNW<br><br>
Today was supposed to be speed work, but I am very tired today and I just did not have speed work in me today.<br><br>
So I did 5 easy miles on a windy day.<br><b>Run Segments<br>
NameTimeDistanceAvgMile HRAvgHRTotal Time</b><br>
Mile 100:08:19.91.000:08:19.916415600:08:19.9<br>
Mile 200:08:01.51.000:08:01.515715500:16:21.4<br>
Mile 300:07:39.81.000:07:39.816015900:24:01.2<br>
Mile 400:08:08.31.000:08:08.315716300:32:09.5<br>
Mile 500:07:49.81.000:07:49.815916100:39:59.3<br>
Recovery-100:02:59.90.000:00:00.010512000:42:59.2<br>
Recovery-200:02:03.30.000:00:00.09910400:45:02.5
 

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Same here EQ except it was an easy day today so i guess it's alright that I felt poopy. I did actually get to go for a run and boy was it windy. 4.1 at a little over 8 min. pace into +20 mph winds for the second half. Still so tight...<br><br>
Alex
 

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Great runs/workouts everyone!<br><br>
3 mile recovery for me this evening.<br>
Swallowed one bug. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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Mmm, bugs. <img alt="icon_colors.gif" src="http://files.kickrunners.com/smilies/icon_colors.gif"><br><br>
What a difference a day makes. 40F and gusts = over 30 degrees colder tonight.<br><br>
7 miles recovery pace (8:45)
 
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