Wednesday March 7th - Let the Sun Shine In - Run Report

Flounder · Mar 7, 2007

11 easy miles on TM - All the miles are wearing me down, but weight loss is the goal right now. 
Good running to all - 
BTW it is sunny in WI and suppose to hit low 40s by this weekend <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif">

merigayle · Mar 7, 2007

Snowy here. 90 easy minutes on the TM, some pushups and crunches after.

Flounder · Mar 7, 2007

Merigayle - I look forward to your report on Umstead - As a few years from now when I am no longer instrested in Marathons - I looked to this as a good 1st 100 miler. I did a 50 last fall with lots of Rocks, Roots and Hills and it was too disruptive to training - Maybe if I had ran it slower it would have not been so bad. 
It has to be sooo exciting! <img alt="icon_bounce.gif" src="http://files.kickrunners.com/smilies/icon_bounce.gif">

merigayle · Mar 7, 2007

Which 50M did you do? 
As first 100M races go, this should be good. Rocky Raccoon is another that is a good first time 100M race. 
I am hoping with all the support going with me, they kick my ass to the finish no matter what. I am very scared of the unknown and how i will do after 50M. <img alt="icon_cyclops_ani.gif" src="http://files.kickrunners.com/smilies/icon_cyclops_ani.gif"> 
I still have not figured out who you are <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">

JackDuggan · Mar 7, 2007

6 miles on the TM early this mornin - 8:30 pace. 2 degree incline 
I think we are in for some nice weather this weekend in the NorthEast

Flounder · Mar 8, 2007

Glacial 50 Miler in WI - Ice Age trail in Kettle Moraine - Did it with crunningman (Craig) 
We have the 100 mile Kettle Moraine race here in June - But like I said - I need to try and maximize by 26.2 time 1st - I am hoping to take at last another 9 minutes off by end of 2008. 
No lunch run today - I refueled instead.

wherestheportojohn · Mar 8, 2007

5 mile slog 
yes, it *is* sunny in cheez country today 
~cheers~

equinox marathon 43 · Mar 8, 2007

Yes folks, I finally got to run today. Okay, it was only 2 miles. It was slow, and I was coughing like a chain smoker most of the way. But I got out there, and felt pretty good. 
Here's the report. Daily Run Report Date: 03/07/2007Time: 16:20 Run Type: Just A Run Distance: 2.0 miles Total time: 00:19:48.8Average Per Mile: 00:08:23.4 Course: OTHER COURSE Max HR (for entire workout): 165 Average HR: 147 Shoes: Mizuno Wave Rider 9Date Entered Service: 12/17/2006Ending Mileage: 441.74 Weather: Clear, cold and windy. Temperature: 23Temperature Type: Ambient AirTime: Start Temperature: 23Temperature Type: Ambient AirTime: End Temperature: 17Temperature Type: Wind ChillTime: Start Temperature: 17Temperature Type: Wind ChillTime: End Dew Point: -6Time: Start Dew Point: -5Time: End Wind speed: 4Max Gust: 20Direction: W 
HOUSE TO 38 AND BACK. 
First run since February 25th due to illness. I did not push at all, and I was still hacking a little bit. 
Still it felt good to be back out there. Run Segments 
NameTimeDistanceAvgMile HRAvgHRTotal Time 
Mile 100:08:27.01.000:08:27.015015000:08:27.0 
Mile 200:08:19.91.000:08:19.915615700:16:46.9 
Recovery-100:03:01.90.000:00:00.09611200:19:48.8

The Ray · Mar 8, 2007

Way to go, EQMarathon! By the way, where do you get that hot-rod weather data? 
My run was a plain-old easy 4 miles on TM at the gym. Don't know why I didn't run outside today, 'cuz it was beautiful. Just didn't. Oh well.

equinox marathon 43 · Mar 8, 2007

The Ray 
I get the weather data from a website named <a href="http://www.wunderground.com" target="_blank">www.wunderground.com</a> 
I plug in my zip code, and it shows me a bunch of personal weather stations nearby that people have made available for people to use. There is one about 2 miles from my house that I use for my weather data. 
In terms of the wind chill, I take the Ambient Air temperature, the sustained wind speed, and then plug that data in <a href="http://www.easysurf.cc/cnver16.htm" target="_blank">here</a>.

merigayle · Mar 8, 2007

Glad you got to run EQ!!!!!

equinox marathon 43 · Mar 8, 2007

Thanks meri. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Grizzly · Mar 8, 2007

Yes, glad you got to run Kevin. Don't overdo it tomorrow. 
Some good running today (even slogging counts... <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> ) 
I ended up having to run in the afternoon, since I was in very very very early this morning. I'm shoving off for home now after a 9 miler. 
2.6 miles warmup at about an 8:45 min. mile pace 
6x600 metres at a 6:50 pace with 90 seconds of recovery in between. 
Then (strange that this happened) 3.1 miles or 5k at MP. I was just going to cruise the last bit, but though that I'd push it a bit. 
Total: 9 miles in 1:13:31 (drat that one second) 
Feel okay, but in need of some liquid carbohydrate refreshment. See you all tomorrow.

sistergoldenhair · Mar 8, 2007

Checking in after 6 easy windy miles with the running group. I also taught yoga today which felt wonderful. 
EQ, I can't begin to feel your pain of going so long without a run. I hadn't run for 48 hours due to tapering and was groggy and cranky as a result. Endorphin withdrawal! I'm happy you got out there! 
Grizzly -- great run!

aphigirl01 · Mar 8, 2007

3 mile recovery run this morning. 
This afternoon I did a VO2 max/LT test. Wow, was that ever difficult! I did a 1 mile warm up at an easy pace, and then worked up to 7 mph (which is a pretty standard TM pace for me). Once there, they jacked up the incline by 2% every minute. I went by RPE, so once I told them I was at 10, I kept that up until I could go no more. I found myself at 10% incline at 7mph! Ack! That didn't last more than a couple minutes then I called it quits. I was sweating buckets, and I think I only covered a little over a mile for that part of the test. 
They monitors my heart rate and my oxygen usage, and will be calling me with my report in the next day or so. I was hesitant about forking out the money for the test, but I think it will be really beneficial in my training. It doesn't hurt that the trainer that did the testing was really frickin' cute too. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

roots · Mar 8, 2007

7 miles. Supposed to be easy, but ran with an old training partner who's broke through and now runs marathons 20 minutes faster than I. <img alt="icon_blackeye.gif" src="http://files.kickrunners.com/smilies/icon_blackeye.gif"> 
Grizzly- funny how after a good tempo workout that the legs just want to keep moving like that. Nice! 
Aphigirl- I know how tough those tests are! Do you already know your Max HR? Way to go. 
EQ- Good job getting out there. Concentrate on rest and nutrition and soon enough you'll increase your frequency. Hang in there.

Floridaboiler · Mar 8, 2007

4 supposedly easy miles in 31:37 as I taper for my race this Saturday. I wanted to go a little easier than that but I guess my body is in good shape and this felt easy.

aphigirl01 · Mar 8, 2007

They figured my max heart rate for me also. That's part of the reason I wanted to do the test, so I know what zones I should be in. I have a tendency to run some of my training runs and recovery runs a little too fast, so if I know what zone I should be working in I think that will help.

Flounder · Mar 8, 2007

6 easy miles on TM tonight 1% 7.5 - Standard slow easy pace - 
I'm trying to get enough glycogen back in my system to hit Saturday's long run - Hoping for 24 - I am fit enough, but I have been running short on the fuel thing trying for weight loss.

mrbill · Mar 8, 2007

Abs / 3 X Weightlifting Circuit (total body) followed by a 3.5 mile run. <a href="http://interwovendesign.com/kick/userdisplay.php3?username=mrbill" target="_blank">mrbill</a> <img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"><a href="http://www.onemoremile.net" target="_blank">ne More Mile</a>

Wednesday March 7th - Let the Sun Shine In - Run Report

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