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Well legs feel pretty decent but who knows how they'll feel running. Today I'm going for an easy 4 no matter what coach says. I just hope I can recover well for the big meet tomorrow and get another medal.<br><br>
Have a great day.<br><br>
Alex
 

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Good luck with that, Alex <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Yesterday I ran 3.22 in 30:25, which is faster than usual. I was pushing it some for me, but not too hard. Today, I'll be doing 5 miles somewhere. Maybe somewhere with hills. That would be a nice change. Wow. When did I start thinking hills were a nice change? Huh.
 

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Alex - I'm one to talk, I never follow this advice: Don't worry about the leg muscles, worry about the one between the ears. Relax! You'll be fine.<br><br>
Gingerbread: Hills are your friend! Have fun today!<br><br>
Today was my "dress rehearsal" or at least that's what Pfitz calls it. 7 miles with 2 at MP (8:00 min. miles).<br><br>
I felt tired and sore this morning and wasn't sure what to expect, but I thought I could warm up with 3 hilly miles and then do two on relatively flat ground and end with recovery. <b>HA!</b><br><br>
Mile 1: 8:56<br>
Mile 2: 7:43 (some significant uphills)<br>
Mile 3: 7:37 (worked some uphills in, but some significant downhills)<br>
Mile 4: 7:33 (mostly downhill with flats for the last half)<br>
Mile 5: 7:48 (mostly flat)<br>
Mile 6: 8:41 (decided to scale back to "comfy" going uphill)<br>
Mile 7: 8:34 (still comfy uphill to home).<br><br>
Okay, I may have overdone it. But the next few days will be easy. Promise.<br><br>
Good runs all.
 

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Grizzly - Stop over doing it - How many days to "Show Time"? I know you have the iron will and discipline to run the correct paces between now and then!<br><br>
Cruddy run for me today - Was going to do 18 with vo2 work and as I was doing a couple of striders before starting v02 it was obvious I needed to be more recovered. Joints and muscles were both protesting too loudly -<br><br>
14 easy miles - beautiful morning - Mid 40s and light winds.
 

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Grizzly, I must have missed which miles you did at MP. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
I ran 12 easy miles this morning in a light drizzle. I was pretty much soaked through by the end of the run, but the rain kept things nice and cool.
 

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6 miles on the Hyatt Regency Milwaukee treadmill. I wish there would have been a fan on the treadmill, because I was sweating my butt off!!
 

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7.5 miles this morning. I bailed on running in the rain and hopped on the 'mill, then it broke after about 2.5 miles, so maybe I was meant to run outside after all. I threw a light jacket and hat on and finished outdoors.
 

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3.5 miles on the treadmill. My foot had no complaints. My only complaint was that I didn't want to stop running, but am following my coach's plan to come back slowly and avoid reinjury.<br><br>
I followed up with an hour on the stationary bike and threw a bunch of intervals in there. Bike intervals are HARD.<br><br>
Grizzly, looks like that taper is working but no more of that until the weekend!!
 

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I promise. No, really. Slow runs from now on until Sunday. Honest.
 

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4 miles in 43:35.
 

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S-T-R-E-T-C-H and 2 X Weightlifting Circuit (total body), followed by<br>
Intervals today.... 4 X 1600's @ goal race pace (7:36 / mile).<br>
7:33<br>
7:33<br>
7:29<br>
7:34<br>
I mile warmup, 1/2 mile recoveries and a 1 mile cool down. 8 miles total on the day.
 

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Actually Grizzly - I think you are fine with what you have done - I find myself more sluggish I do nothing of speed the week of a race. But here on out I would do easy miles and a few easy repeats - By repeats I mean a few 50-70 meters between MP and 10K pace - Not all out.
 

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Grizz - You should be running at the pace I am at - at the moment - 2.25 miles tonight on a very pleasant circuit around the quays here in gloriously sunny Dublin, in 21:03, around 9:20 pace, nice and slow as I get going again.<br><br>
Still trying to picture a certain sweaty butt in the Hyatt <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Liam
 

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5 easy ones @ lunch.<br><br>
This taper is driving me fukkin' nuts. I've got aches and pains I've never had. I don't feel good. The shorts I was planning on wearing for the race and have logged hundreds of miles in are chaffin' me in numerous unmentionable places. I ain't sleeping well...<br><br>
Somebody hold me. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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quick post before the game starts.....<br><br>
Weights/total body [no core]<br><br>
....time to watch footy!
 

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I wish 9:20 were a slow pace for me!<br><br>
I wish I were fast enough to suggest running along with Dr. Wu this afternoon, since that is when I usually run (or thereabouts) and my running buddy is taking today off. But alas, I am nowhere near fast enough. I may take today off, too, or I may get my 5 in doing those hills, since I'm actually feeling like I might have a good run today.
 
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