[Boyerdavea]

<p>Good morning all.</p>
<p> </p>
<p>5 mile run for me this morning including 6 x 1 min sprints with 1:15 recovery.  I set my watch to warn me if I was running faster than 7 min pace.  This is a cut back week and I didn't want to over do it.  One mile Warm-Up in 9:16, 6 x 1 min @ 7:05 average, and finished up with 2.21 mile Cool-Down at an 8:28 pace.  Made for a good morning run.</p>
<p> </p>
<p>Happy Training Everyone!</p>

 

[zrun]

<p>Nice run, Dave.   6.5 on the horse trails for me this morning.  Felt kind of tired and kept it real easy.   </p>

 

[BigBuckSnort]

<p>Dave- Nice goin out there</p>
<p> </p>
<p>zrun- taper madness?</p>
<p> </p>
<p>Speedwork Wednesday.  Smart Coach says 3x1600 in 6:51 w/ 800 jogs. Havn't decided on an outdoor run or TM yet.  Thats kind of an odd pace for me... Seems fast too... We'll see. Should be 7 miles total w/ w/u and c/d.</p>

 

[RunAsics]

<p><strong>Dave</strong> - nice job keeping it easy </p>
<p><strong>zrun</strong> - hope you didn't step in anything smelly</p>
<p><strong>BBS</strong> - have fun with the 1600s! I tend to do them too fast.   That's the track workout that I'll likely miss tonight.  All rather annoying.</p>
<p> </p>
<p>Well, I haven't run since the marathon on Saturday.  That's not because I'm sore (been OK since Monday) but rather I have a nasty cold and feel like crap - probably a sinus infection.  Anyway, since I felt too groggy to get out early this morning I brought my kit to work in the hope that I can get down to the gym and bang out some miles on the TM, which will likely induce more lung hacking.</p>

 

[vashondan]

<p>Morning...</p>
<p> </p>
<p>Dave - Seems like you're having some really good workouts of late.</p>
<p>zrun -  Nice going.  Listening to the ol body is a good thing.</p>
<p>BBS - 6:51?  Odd indeed.</p>
<p>RA  - Hope you feel good enough to get something in.</p>
<p> </p>
<p>Another 30 minute walk this morn.  I think this weekend I'll start a run/walk routine. </p>

 

[CMJHawk86]

<p>Morning KR peeps,</p>
<p> </p>
<p>Chilly & soggy day here in Northern VA. I packed for indoors as a result, thinking maybe I'd do a brick -- 30 minutes on the stationary bike, followed by 30 minutes of TM'ing. But now I've got meetings stacking up one after the other this afternoon so that plan's not looking too viable at the moment. Not sure what Plan B this evening is yet...probably an easy run outside in some very un-May like temperatures (low 40s, windy). And to think yesterday it was 80.</p>
<p> </p>
<p>Dave/Zrun - nice job on the early AM easy runs</p>
<p> </p>
<p>BBS - I've noticed that "1600 repeats" seems to be the only speed workout that Smart Coach knows. Let's just say that's one area where I've learned to "tweak" their plan.</p>
<p> </p>
<p>RA - have fun belting and hacking.</p>
<p> </p>
<p>ETA: Dan you snuck in while I was typing. Great to see you working your way back.</p>

 

[vashondan]

<p>Hey Hawk.  Typing at exactly the same time.  Glad there's enough time in the day for you to have multiple plans!  We're finally getting a day of sun every few days of rain. Being out there again, especially in the sun, feels great. </p>

 

[kfuller]

<p>RA-  I should have done what you did.  I have a chest cold and ran Monday.  Felt like crap yesterday.  Took the kids to school today and decided to try some running.  As of now it was not one of my best ideas.  I hope the cold leaves both of us soon.</p>
<p> </p>
<p> </p>
<p>2 slow and hard miles 2 miles18:44(9:22).  Now I think I want to pass out. </p>
<p> </p>
<p>Dan-  What is the bright yellow thing in the sky I have seen the past few days?  Have not seen something like that in about 2 weeks.  </p>

 

[Mailbox Head]

<p>Do you ever do an easy workout Dave?  Nice one.</p>
<p>Hope you feel rested up Thursday Z.</p>
<p>Hope the speed goes speedily BBS.</p>
<p>Best to stay cautious-especially after a marathon Asics.</p>
<p>Nice consistency Dan.</p>
<p>I know Hawk- what's with this weather.  Enjoy whatever workout you settle on.</p>
<p>Recover quickly Kevin.</p>
<p> </p>
<p>10 miles on cruise control this morning.  Felt super smooth, and I'm fairly certain my average pace ended up near 7:50 with very little effort on my part.  Best thing- zero residual soreness from the marathon Sunday-recovery way ahead of what I expected.</p>
<p> </p>
<p> </p>

 

[Boyerdavea]

<p>Great job out there everyone.<br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Mailbox Head</strong> <a href="/forum/thread/73713/wednesday-may-5#post_1997837"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>Do you ever do an easy workout Dave?  Nice one.</p>
<p> </p>
<p> </p>
</div>
</div>
<p><br>
MH - That was an easy workout.  I took almost a full minute off my interval pace and I did 4 less than I have been.  It is all a matter of perspective.  Keep in mind, I only run 3 days a week.  It is just that I cross train every day of the week.</p>
<p> </p>
<p>Lunchtime Swim - 1100 meters with the main set being 10x25 meter sprints with breast stroke back.  The numbers: 10x25m <strong>(22.75, 21.12, 20.57, 20.22, 20.34, 20.87, 20.40, 19.56, 20.19, 20.22)</strong><br>
 </p>
<p>Happy Training everyone!</p>
<p> </p>

 

[4boysmom]

<p>Is it quitin' time yet?!  Did my run at the park downtown while son1 was at class.  6laps for 5.4m, 8:50pace.  My run miles are w-a-y down, due to the massive increase in bike miles.  Hopefully it'll even out in time for race season?  I did post a sorta race report in my blog here--Going the Distance with HFP.</p>

 

[RunAsics]

Got in 6 miles at the work gym. No hacking. Woo-hoo!

 

[kfuller]

<p>RA-  I got in a run today also, and I had no hacking while running, but I still feel run down.  The run was awful.  Nice job getting out there and running.</p>

 

[zrun]

<p>Nice runs, everyone.   Track night tonight, I took son1 and had decided just to do a warm up and then watch him.   His pace is no longer easy for me and I figured it would be good for him to learn how to pace himself.   The workout was 3 x 1600 again.   His first was 7:45, then he decided he would only do 2 and time trialed the second in 6:59 after going out in 1:32.   That was fun to watch, thought he was pretty much by himself out there and I was tempted to join in the last lap.  We did a couple of laps of the last one as a cooldown, I probably got in about 2 miles altogether.</p>
<p> </p>
<p>Good night, all.</p>

 

[CMJHawk86]

<p>Evening run on the treadmill. Just didn't feel like going outside in the unseasonably cold & windy temps. Plus the Phillies game was on the radio so I could listen while I ran. I did my usual "easy" progression run -- starting at 6.0, adding 0.1 every 400 and finishing lap 25 at 8.4. That's about MP but it felt harder than it should have, which I will chalk up to still being tired from Broad Street.</p>
<p> </p>
<p>30 minutes of mostly upper body work with the resistance band afterwards.</p>