[Alex]

9 easy tonight on a route I don't get to run much, but there will be around 30 mph winds so I'm thinking it will be a bit interesting. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Have a great day.

 

[Lofcaudio]

This morning's run was a Daniels' Q2 workout which called for 6 x 1 Mile at threshold pace (which is 6:44 for me). I was able to complete the workout feeling pretty good, which is always a good thing. I kept all of my miles in the 6:39-6:45 range. There was hardly any wind to speak of with the temperature right at 45°F. All in all, this was a nice morning for a run. I hope that you enjoy your runs today.

 

[Grizzly]

This morning's run was a Grizzly "OS" workout which called for starting out by putting one foot in front of the other and repeating until Grizzly said "Oh Shi*t" and repeated un til about 5.75 miles were completed.

 

[roots]

Good morning. Reporting last night's unpleasant run: 9.5 miles easy at 6:30p with the club. Out-and-back route and with about 3 miles to go, I feel a sore calf. Enough to stop and stretch it. With two miles to go I am visibly limping and slowing down. I walk the last 1/2 mile.<br><br>
Cursory research and self-exam indicates its a mild "Grade 1" calf strain. I limp this morning when walking on it. I will take today off and I'm considering getting a massage. The way it feels today, I might need a few days off. I'll take it day-by-day to assess.<br><br>
Grizz- Perhaps I should call this an "OS" run too.<br><br>
Lof- thanks for sharing your Daniels work. I wonder, with T-pace running, are you following the 5:1 run to rest ratio with those cruise intervals? Also, how did you arrive at your VDOT, do you have a recent race or time trial? I enjoy following the DRF, so naturally I'm curious.

 

[Gingerbread]

Last night's run. 6 miles from the house, 3 out then back. Temp 28F to start 24F at the end. And it was dark! Very dark. I live in the middle of nowhere, on a dirt road with no street lights. I think my ankles are a bit sore because I don't judge the road as well even with a headlamp, so land with more force.<br><br>
Time 1:02:05, which is better than the last time I ran that route by 2 minute or so.<br><br>
Grizz, sorry about your OS run. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br><br>
Roots, sorry about the calf! I hope the rest does the trick.<br><br>
Roots and Lof, someday the more technical running speak will make more sense to me than it does right now. As it is, I just skim the things I can't process without research <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

 

[Lofcaudio]

Not exactly. This morning, I rested exactly one minute between each mile cruise interval. I typically rest one minute for each mile of a given cruise interval at threshold pace.<br><br>
Here's what I have done the last two years and plan to do again for next season: I target an early season 5K which I do a full cycle of training for and then determine my VDOT based upon my performance in that race. I then will train for the remainder of the year at those paces regardless of how I do in races (better or worse) over the course of the season.<br><br>
Last year (2006) I trained at a VDOT of 50. This year, I kicked things off with a 19:35 5K which bumped my VDOT up to 51. I will continue at this VDOT until my target 5K in March, at which time I will adjust my training paces accordingly based upon how I do in that race.<br><br>
What about you roots?

 

[Jensparks]

Roots, take care of your calf. A massage is never a bad thing, IMHO. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
5.25 for me today. It was too pleasant a day not to run. So I kept it easy, a relaxed 8:54 pace and just cruised. Upper body weights when I was done. I'm loving not having to live by a running schedule these days. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

 

[Lofcaudio]

I was able to get 4 miles of recovery in after work this evening. I am experimenting with putting in an extra recovery run in on days where I do speedwork. So far, so good.

 

[Alex]

9 miles easy with brutal, bonechilling winds. Stupid ol' me thought it was supposed to be in the 40s. Well 38 for temp but 24 with the wind chill. The wind was blowing on my non-back area for about 7 of the 9 miles and from mile 6-8 it was straight into it. Good character building...<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Roots...I'd say Stick it up and stretch it out a lot. My calves are usually always very tight or sore...for the past 2 years I've never really figured out why. I always stretch, ice, ibue, hot tub and Stick them so who knows.<br><br>
Lof - I'm following Daniels' plan for 1500-3k for track this spring and it looks like it should be quite a challenge. In a good way of course though...I'm hoping to have a good race in December at a local 10 miler to see what kind of paces I should do in early speed work and plan on having a time trial or 2 in the offseason to see where I stand (which will hopefully be on a snowfree track).

 

[Lofcaudio]

Excellent. I look forward to hearing how it goes. Sounds like you had one of those grin-and-bear-it runs tonight. Good job.

 

[Alex]

Ya...I just had to keep my mind on other things and ignore the cold, not to mention the wind I was running into. The only thing I could think of was fire...it's nice and warm and wind spreads the fire and makes it burn hotter. I'm guessing with our winter I'll need some of these mental tricks to get myself through a run every now and again. I'll be sure to report in with the results in a way similar to EQ's. He did a really great job of showing his progress.

 

[JohnnyB]

Roots, I believe I have the same. Was running hard 7 mm pace last Tues on a cold morning with no stretching beforehand. Near the end of 3.5 I felt a pop and a pain in my calf. Now a week later it feels tight but not very sore. Running slowly on it has not been bad but it feels like if I air it out, it could be bad. I've only run 10 miles since it happened. I am seeing a doc tomorrow. Hopefully this will not sideline me long but I'm concerned about the tightness.

 

[sistergoldenhair]

Track workout tonight.<br>
1 mile warm up<br>
8 X 800: 3:36, 3:32, 3:35, 3:33, 3:34, 3:31, 3:35, 3:34 (all in goal pace range)<br>
1 mile warm down<br><br>
Everything felt good while running but my knee's a touch stiff now. I'm icing!<br><br>
~ Healing vibes to roots & JohnnyB's calves ~

 

[roots]

...<br><br>
Posted on the Thursday thread.