Thursday June 14

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Apple17

303 posts since
Dec 14, 2007

Dec 22, 2007 7:08 AM

Thursday June 14

GOOD MORNING EVERYONE!!

Today is a cool 60 degrees in PA. I was a little chilled to start my run.

Ran at middle school track with the pup. Did a tempo run and went well. No watch, so just tracked laps

lap 1-3 1st & 2nd gear
lap 4 3rd gear
lap 5 & 6 4th gear (this old clydes only has 4 gears )
lap 7,8,9 3rd & 2nd gear
lap 10 1st gear

Ran with my pup and I swear when I was on lap #5 and really pushing, she pulled up beside me and smiled, looked like she wanted to say... "boy you are on fire today!!!" Than of course she took off and ran past me

Good day all!!

http://This message has been edited by Apple (edited Jun-14-2007).

kfuller

444 posts since
Dec 14, 2007

1. Jun 14, 2007 9:15 AM

in response to: Apple17

Re: Thursday June 14

Good morning! Track workout for me today. Looks like 800 repeats or something like that.

Apple---good job on the running.

Have a good morning.

Megs028

160 posts since
Dec 14, 2007

2. Jun 14, 2007 9:36 AM

in response to: Apple17

Re: Thursday June 14

Hey y'all,

Apple- Nice runnin' this mornin

Kfuller- Have fun later

3 miles on the schedule for me. Its drizzling and just below 60 here. The storm hit last night halfway through my swim practice and we got out early. Coach knew it was coming so he pushed us hard while he had us.

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vdk

513 posts since
Aug 19, 2007

3. Jun 14, 2007 10:11 AM

in response to: Apple17

Re: Thursday June 14

Morning

Nice job apple. kfuller and megs, hope your workouts go well later.

7 easy miles for me today. Rest tomorrow 10k sat.

Mailbox Head

215 posts since
Mar 22, 2006

4. Jun 14, 2007 10:16 AM

in response to: Apple17

Re: Thursday June 14

Looks like most people are waiting til later on to run today.
Last night's run was kind of annoying. Did 12, but I decided to eat supper and then wait a little while in hopes that it would cool down a little bit. Well, it pretty much stayed the same temp, and I didn't let my food digest enough so I felt like **** most of the run.
I miss the days when I used to eat while I ran.

Scheduled for a nice easy 5 miler today and I think my legs could probably use the rest.

CMJHawk86

462 posts since
Oct 18, 2007

5. Jun 14, 2007 10:35 AM

in response to: Apple17

Re: Thursday June 14

Good job to those who've gotten out there today. As Megs said it's quite cool and damp here in the DC area today.

My plan calls today for a long slow 10 miles but we'll have to see if the weather permits...thunderstorms may roll in later. Hopefully I'll get the run in, so then I can really dial it down tomorrow and Saturday in anticipation of a big match Sunday. I was lucky enough to get Tuesday's workout in despite the weather so I'm cautiously optimistic.

Have a great Thursday. Weekend will be here before you know it...

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RunForFun001

776 posts since
Jan 25, 2007

6. Jun 14, 2007 10:38 AM

in response to: Apple17

Re: Thursday June 14

Apple - You need to add overdrive - Fast speed with low RPMs

4 easy for me @ 8:00 pace

I will be out until Monday so ...

tomorrow 4 easy with 4-6 striders

Saturday .8 warmup and 26.6 @ MP (It would be 26.21 but I can't get th ose tangents perfect)

Good running to all -

Addygrl

193 posts since
Nov 7, 2004

7. Jun 14, 2007 11:12 AM

in response to: Apple17

Re: Thursday June 14

Hey all,

Sounds like its in the 60s most places and that people are putting in good runs (or will be soon)

Mailbox- sorry your run last night wasn't optimal
RFF- Good luck this weekend!!! I can't wait to hear how you do

Well, after though runs the last two days I'm making the smart decision and taking today off. The soreness in my legs is emphasizing that this is a good idea, after all. So, no running today or tomorrow, in hopes that I'll feel much better in time for my 22 miler on Saturday.

Have good ones all!

Addy

TazzMania076

37 posts since
Mar 1, 2005

8. Jun 14, 2007 1:42 PM

in response to: Apple17

Re: Thursday June 14

Great running all !!!!!

Early run for me today....so I get a chance to post

76 degrees and partly cloudy ....cool for Oahu

Just under 5 miles in just over 42 minutes 8:48 pace

Summary Data
Total Time (h:m:s) 0:50:24 10:33 pace
Moving Time (h:m:s) 0:42:03 8:48 pace
Distance (mi ) 4.77
Moving Speed (mph) 6.8 avg. 9.3 max.
Elevation Gain (ft) +186 / -182

Have a bit of a head cold so the pace was slower but my HR stayed up .... hope to shake the cold before June 22nd's Marathon training start.

Have a great day everyone!!!

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Mike Dolan
Honolulu, Hawaii

Goals: Honolulu Marathon 2007
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BillyVLT

221 posts since
Dec 14, 2007

9. Jun 14, 2007 3:02 PM

in response to: Apple17

Re: Thursday June 14

Briefly: 7 mi, 11:45 pace (give or take). But hey, only 2 min walking.

I may recover from my week off yet.

Cheers,
Billy

avig87

2 posts since
Jun 13, 2007

10. Jun 14, 2007 3:05 PM

in response to: Apple17

Re: Thursday June 14

impressed by some of the posts I see...mostly with the frequency of running in a given week.

Got in 4.2 before work today, mid 70s and humid in alabama. PRed on this course running it in 29:47.

hope y'all have a good remainder of the day!

Boycey

61 posts since
Sep 25, 2005

11. Jun 14, 2007 4:01 PM

in response to: Apple17

Re: Thursday June 14

Easy 9.3km (5.77 miles) today in hot weather, which was not pleasant. My legs felt really tired during the run for some reason, which I was not happy with, but I managed to get through without too much trouble. Finish time was 45:06 for a easy 7:48/mile pace.

I... I think I may sign up for a road race next week. I haven't done a distance race since cross country in the fall, and I haven't done a road race for the better part of a year, so I'm excited. I have options for a 5km or an 8km... I'm not sure if I'm ready to race an 8km, and the 5km would give me a much better sense of how in shape I am... competition will be a LOT stronger in the 8km, but it's part of a series I could still get into. Suggestions?
Impressive runs to all.

4boysmom

1,307 posts since
Dec 10, 2007

12. Jun 14, 2007 4:26 PM

in response to: Apple17

Re: Thursday June 14

Y'all wanna send your cooler weather?! Currently, it's 86', but only 32% humidity. Whatever, certainly too hot to be running. That said...

Headed up to the beach this afternoon. First up was a run. Ran the beach access/parking lot road x3, for a total of 3.6m in 33:18, 9:16pace. HR was mostly z4, which is pretty high. I'm blaming it on all the caffeine and the fact that it was so hot.

Then, a very refreshing swim! It's pretty windy and the water was very choppy. Not my best swim. Still trying to do the 'face in the water' thing, but that just wasn't happening. Ah, well, got 30mins side stroke in.

Now gotta get dinner going... Actually, I have pork in the crock pot, but need to figure out sides. I'm too tired to care!

equinox marathon 43016

402 posts since
Nov 2, 2006

13. Jun 14, 2007 6:50 PM

in response to: Apple17

Re: Thursday June 14

Hi all!

Nice running all, keep it up.

Here's my report for the day:

Daily Run Report

Date: 06/14/2007 Time: 17:11
Run Type: Just A Run
Distance: 5.0 miles
Total time: 00:49:17.9 Average Per Mile: 00:08:51.0
Course: Home 5 mile loop[/URL" target="_blank">
Max HR (for entire workout): 147
Average HR: 131
Shoes: Mizuno Wave Rider 10 - 05/2007 Date Entered Service: 05/08/2007 Ending Mileage: 192.75
Weather: Cloudy, damp and raw.
Temperature: 57 Temperature Type: Ambient Air Time: Start
Temperature: 57 Temperature Type: Ambient Air Time: End
Dew Point: 47 Time: Start
Dew Point: 47 Time: End
Wind speed: 0 Max Gust: 4 Direction: E

Plan tonight was 5 recovery miles. The legs, particularly the quads, were tired after the hilly effort on the trail last night.

Because of that, I took it very easy.
Run Segments
Name Time Distance AvgMile HR AvgHR Total Time
Mile 1 00:09:14.5 1.0 00:09:14.5 141 137 00:09:14.5
Mile 2 00:08:47.0 1.0 00:08:47.0 136 135 00:18:01.5
Mile 3 00:08:27.6 1.0 00:08:27.6 133 137 00:26:29.1
Mile 4 00:09:03.1 1.0 00:09:03.1 129 135 00:35:32.2
Mile 5 00:08:42.7 1.0 00:08:42.7 132 137 00:44:14.9
Recov-1 00:03:02.0 0.0 00:00:00.0 81 95 00:47:16.9
Recov-2 00:02:01.0 0.0 00:00:00.0 80 83 00:49:17.9

flobear

272 posts since
Oct 4, 2007

14. Jun 14, 2007 7:17 PM

in response to: Apple17

Re: Thursday June 14

1.65 miles tonight

Yup, you read that right

1.65

Better than nothing I suppose.

I tried out my new inserts (superfeet with some felt added)....the doctor put too much felt in there so I need to take some out. Might try another 2 miles in the morning to see if I fixed it. My triathlon is next week so I don't want to risk injury or another blister...plus I need to run at least 8 on Saturday to feel like I'm keeping up with my running...I know I have to taper, but come on!

Sorry, rambling...just upset about the reaction to the inserts. Try again tomorrow.

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Dec 22, 2007 7:08 AM

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