8.7 this morning...legs did not want to go at all, so getting in 8.7 of the 12 I had planned is a good thing I might try and get 3.5-4 in this afternoon...if I don't start celebrating the 4th too early

My pace was wicked slow for what I wanted (aimed for 9:20 today, got a 9:50) but again, legs no want to go....and 80% humidity, yes, yes, that's what it was, the HUMIDITY

Alex & Mikey, sounds like it was fun...of course I had to giggle Alex when you were disappointed in running an 8 minute pace...that for me is my goal, for a 5k!

HAPPY 4TH OF JULY!

------------------
My sport is punishment for your sport
My Profile[/URL" target="_blank">
Running log[/URL" target="_blank">

Alex and RFF--great race! let's hope that the 'experience wins' trend continues through Sunday when I race my son...

Had trouble getting out the door this morning. Knew it was gonna be a tough one and was afraid I couldn't do it. Luckily, it is cooler and overcast.

Did my favorite neighborhood rolling route. Opted to skip my usual WU loop so I could go out further, hitting the hill I love to hate. It's one of those gradual hills that you don't notice going down, but going up, it's uppppp to the red tractor mailbox, turn and keep going upppp. Splits are all just about even, with the exception of two. The first, I did XC to hit some sprinklers, then hit The Wall that I had to force myself to keep going. The second, for some reason inbound this section is always 30sec slower... Not real happy with the numbers, but guess I'll ahve to take 'em......

9:13, 1:25, 9:25pace

Bad news from my coach. Finally he told me how bad it is... He's up walking--using a walker. He's not even allowed to THINK about running until late September. The driver was not insured, so he's stuck with all of his medical expenses. He hasn't even thought of replacing his bike...

quote:<HR>Originally posted by RunForFun:
Did 12 easy miles
6 out in 8:10 pace
6 back in 7:30 pace

I felt remarkeably strong considering last nights race - See Tuesday's run reports for the report. It was fun - and painful - and fun - and painful

Good running to all

<HR>

Dude. I look forward to the day I can call your pace easy.

Let me just say that Alex and RunforFun had an amazing race last night. Congratulations to both of you on an outstanding race.

Well happy 4th of July to everyone. Today was the Murray Fun Days 5k race. Last year it kicked my butt. I was determined to not have it do the same this year. The firs 1/4 to half mile is uphill and then it flattens out up to the turn around. Mile 1 6:48. I was not going to attack the hill like last year and the strategy worked. Back down the same hill and then up hill for maybe another 1/4 mile or so. Not sure what my 2 mile time was, but right between 13:00-13:30. So I was on a good pace. We turn into the Murray City Park and run the park road to the finish. I was good as I was able to put more speed on at the end of a race and I felt good about my effort. Time 21:34 which is a 1 minute course PR. 7th in age group and 98th overall. The winner was super fast sub 15 minutes. He had a good 1 minute win over 2nd place today. Anyway that is how the race went down today.

Ellen--Nice job on the race this morning.

Nice running everyone. It looks like we are all having a wonderful day of running and such.

Hey all!

Happy Fourth

Did a nice 13 this morning in warm weather! Already in the 80s and it was only 10 in the morning when we finished. My last run in the OC as I'm heading up to Santa Cruz tomorrow! Scary stuff, moving to a new city, but its exciting too. Might not be around for a bit, as I'm not sure about the internet situation when I get moved in. Have a great one all!

Addy

Daily Run Report

Date: 07/04/2007 Time: 15:45
Run Type: Just A Run
Distance: 9.0 miles
Total time: 01:11:08.4 Average Per Mile: 00:07:20.8
Course: Track
Max HR (for entire workout): 188
Average HR: 165
Shoes: Mizuno Wave Rider 10 - 05/2007 Date Entered Service: 05/08/2007 Ending Mileage: 308.74
Weather: Cloudy with gusty winds.
Temperature: 73 Temperature Type: Ambient Air Time: Start
Temperature: 71 Temperature Type: Ambient Air Time: End
Dew Point: 56 Time: Start
Dew Point: 54 Time: End
Wind speed: 1 Max Gust: 5 Direction: S

BURLINGTON HIGH TRACK.

Plan tonight was 9 miles with 6x600m VO2max bursts with 90 seconds of jogging between each burst.

I was disappointed with the results. See, my max HR is 203 (I did that twice last summer). 94-98% of my max HR should give me a VO2max HR between roughly 188 and 200.
I was able to touch 188 once tonight, but I couldn't sustain it.

I did this by doing the first 6 miles faster than normal trying to get my HR elevated prior to the bursts. This, combined with last night's angry, hard effort on the trail might have left me with too little in the tank to get to that high a level.

The final 3 miles were the bursts and recovery jogs (which were 200m).

Run Segments
Name Time Distance AvgMile HR AvgHR Total Time
Mile 1 00:07:44.3 1.0 00:07:44.3 0 0 00:07:44.3
Lap 1 00:02:08.0 0.25 00:08:32.0 144 128
Lap 2 00:01:56.0 0.25 00:07:44.0 149 147
Lap 3 00:01:50.2 0.25 00:07:20.8 158 156
Lap 4 00:01:50.1 0.25 00:07:20.4 159 159
Mile 2 00:07:16.3 1.0 00:07:16.3 0 0 00:15:00.6
Lap 1 00:01:48.7 0.25 00:07:14.8 160 161
Lap 2 00:01:49.0 0.25 00:07:16.0 160 160
Lap 3 00:01:49.6 0.25 00:07:18.4 160 161
Lap 4 00:01:49.0 0.25 00:07:16.0 162 162
Mile 3 00:07:11.0 1.0 00:07:11.0 0 0 00:22:11.6
Lap 1 00:01:46.6 0.25 00:07:06.4 161 155
Lap 2 00:01:48.1 0.25 00:07:12.4 163 163
Lap 3 00:01:48.3 0.25 00:07:13.2 165 164
Lap 4 00:01:48.0 0.25 00:07:12.0 166 165
Mile 4 00:07:08.0 1.0 00:07:08.0 0 0 00:29:19.6
Lap 1 00:01:46.7 0.25 00:07:06.8 167 167
Lap 2 00:01:48.1 0.25 00:07:12.4 166 167
Lap 3 00:01:46.7 0.25 00:07:06.8 168 168
Lap 4 00:01:46.5 0.25 00:07:06.0 169 169
Mile 5 00:06:57.7 1.0 00:06:57.7 0 0 00:36:17.3
Lap 1 00:01:44.3 0.25 00:06:57.2 169 161
Lap 2 00:01:43.6 0.25 00:06:54.4 173 172
Lap 3 00:01:44.5 0.25 00:06:58.0 175 173
Lap 4 00:01:45.3 0.25 00:07:01.2 175 175
Mile 6 00:06:55.4 1.0 00:06:55.4 0 0 00:43:12.7
Lap 1 00:01:42.2 0.25 00:06:48.8 177 177
Lap 2 00:01:43.9 0.25 00:06:55.6 178 177
Lap 3 00:01:44.3 0.25 00:06:57.2 177 178
Lap 4 00:01:45.0 0.25 00:07:00.0 178 178
VO2max 00:22:54.9 3.0 00:07:38.3 0 0 01:06:07.6
Burst-1 00:02:12.5 0.375 00:05:53.3 188 180
Jog-1 00:01:30.5 0.125 00:12:04.0 158 176
Burst-2 00:02:16.0 0.375 00:06:02.7 187 180
Jog-2 00:01:30.0 0.125 00:12:00.0 151 172
Burst-3 00:02:23.2 0.375 00:06:21.9 184 176
Jog-3 00:01:30.5 0.125 00:12:04.0 151 170
Burst-4 00:02:19.5 0.375 00:06:12.0 187 176
Jog-4 00:01:31.0 0.125 00:12:08.0 153 172
Burst-5 00:02:21.8 0.375 00:06:18.1 186 176
Jog-5 00:01:30.3 0.125 00:12:02.4 156 171
Burst-6 00:02:19.0 0.375 00:06:10.7 187 178
Jog-6 00:01:30.6 0.125 00:12:04.8 153 174
Recov-1 00:05:00.8 0.0 00:00:00.0 112 122 01:11:08.4

Hey Addy, If you haven't left yet, is the Oakland Bay Bridge runnable? Dan