For those of you coming in late, this morning we were greeted with about ten or so threads for some online running store. Hence my 'spam' comment...

Nice runs all! Don't ya just love the heat and humidity?!

Alex--you are never too old to play in the sprinklers! I detoured slightly this morning to hit a nice set. Only problem was it only hit my lower half, then it looked like I had peed myself.........

quote:<HR>Originally posted by Nirvana91:
No night workout tonight, I'm going to the Decemberists (+ orchestra) concert!

<HR>

I WANT TO GO!

A sweat soaked 7.5 early am and same 8.0 lunch time. Pass the lemonade please!

Looks like everyone is getting some good runs in. I keep on meaning to post my runs for this week, but have completely forgot. If you guys don't mind, I'll do a quick recap:
Monday - warm up, strides, 4x1000m on the track with 3 minutes rest in between. Intervals were 3:45, 3:46, 3:48, 3:19. Cool down afterwards. Felt great, especially with that last 1000m.

Tuesday - easy 7.3km or so in about 37 minutes. I was actually pretty tired/sore/weak from lack of breakfast as well as last night's workout. I guess I didn't stretch enough.

Today - warm up, strides, then 8x400m with 90 seconds recovery. Felt really clunky at first, but gradually loosened up. Splits were (in seconds) 72 (oops, bit too fast), 78,79,78,79,79,78,74. Felt exhausted afterwards, but still managed to cool down. It's so hot out right now... a nice cold shower will do me some good.
Good runs to all!

A sweat soaked 7.5 early am and same 8.0 lunch time. Another 7.5. A nice 3 set work out on day off. Hopefully tomorrow I can repeat. Millaaaaaaaa Time!

Add a swim for me. Skipped dinner to head to the lake. Beach pretty much deserted and the couple lap swimmers left as soon as I got there. THe first 25mins went, well, swimmingly. Still doing drills to get technique down. For the last 5mins I decided to see what I could do. Form good. Sighting bouy. Hey--everything was falling into place! Except... the bouy I was sighting was the third set. That totally rattled me, so quickly did breast stroke on in. Scary, scary, scary.........

Hi all,

Great running all! Keep it up!

Daily Run Report

Date: 07/18/2007 Time: 16:17
Run Type: Just A Run
Distance: 14.2 miles
Total time: 02:12:05.7 Average Per Mile: 00:08:55.8
Course: OTHER COURSE
Max HR (for entire workout): 161
Average HR: 143
Shoes: Mizuno Wave Rider 10 - 06/2007 Date Entered Service: 06/26/2007 Ending Mileage: 75.9
Weather: Cloudy, humid, with occasional light rain.
Temperature: 69 Temperature Type: Ambient Air Time: Start
Temperature: 69 Temperature Type: Ambient Air Time: End
Dew Point: 66 Time: End
Wind speed: 0 Max Gust: 3 Direction: SW

HOME 15.2 MILE LOOP[/URL" target="_blank"> WITH LAST MILE CUT OFF.

Plan tonight was 14 miles of medium-long run. I was going to do it on the trail and repeat the hilly part. However the weather did not cooperate.

So instead I did it on pavement.

The legs were a bit tired after the VO2max effort last night, but I will take comfort in the fact that my last full mile was actually my fastest mile of the night.
Run Segments
Name Time Dist AvgMile HR AvgHR Total Time
Mile 1 00:08:55.4 1.0 00:08:55.4 142 135 00:08:55.4
Mile 2 00:08:39.6 1.0 00:08:39.6 131 138 00:17:35.0
Mile 3 00:08:58.5 1.0 00:08:58.5 142 139 00:26:33.5
Mile 4 00:08:55.8 1.0 00:08:55.8 138 141 00:35:29.3
Mile 5 00:08:48.1 1.0 00:08:48.1 135 139 00:44:17.4
Mile 6 00:08:43.2 1.0 00:08:43.2 145 142 00:53:00.6
Mile 7 00:08:49.3 1.0 00:08:49.3 150 146 01:01:49.9
Mile 8 00:08:52.7 1.0 00:08:52.7 148 143 01:10:42.6
Mile 9 00:08:59.4 1.0 00:08:59.4 145 144 01:19:42.0
Mile 10 00:08:56.0 1.0 00:08:56.0 143 145 01:28:38.0
Mile 11 00:09:17.7 1.0 00:09:17.7 145 145 01:37:55.7
Mile 12 00:09:46.7 1.0 00:09:46.7 145 149 01:47:42.4
Mile 13 00:08:47.7 1.0 00:08:47.7 156 153 01:56:30.1
Mile 14 00:08:24.9 1.0 00:08:24.9 156 154 02:04:55.0
Mile 14.2 00:01:52.9 0.2 00:09:24.5 158 159 02:06:47.9
Recov-1 00:03:15.6 0.0 00:00:00.0 106 121 02:10:03.5
Recov-2 00:02:02.2 0.0 00:00:00.0 106 108 02:12:05.7