Good Morining

Dave - good to hear from you!. Pay attention to the signs your body gives. I am thinking there is not a lot you can do about the military schedule, but if your body needs to recover let it at times when you can.


Well, we bought the car on Wednesday it's nice, but like I said I HATE investing in a car. 07 Ford Fusion. Atleast it starts.

Yesterday I missed my 4 m, so today I will have to catch up at the gym on the TM. No time for outdoor running. !!!!
Race on Sunday and looks like the temps will be nice.

Great day all.



http://This message has been edited by Apple (edited Aug-10-2007).

Morning Everyone,

Dave - I know that those ceremonies are killer under the best of circumstances let alone that kind of heat and your training schedule. Take it easy before you get back out there with your full on schedule.

Apple - Nothing like a car that starts If nothing else it's comforting to know that at least for a while you don't have to worry about the car.

Hawk - Good luck on that run. You runner/biker folks amaze me.

I don't have a run today but will do a core workout later since I missed it on Wed. Slept 12 hours last night something I never do. Funny my legs feel fine but the rest of me is just kinda groggy/sleepy. Guess I needed the sleep and am appreciative of the rest before my long on Sunday.

Happy running all. Hope the heat breaks soon.

Hi all!

Great efforts folks. Keep it up!

Here's my report for the day:

Daily Run Report - Speed Work

Date: 08/10/2007 Time: 10:51
Run Type: Speed Work
Distance: 8.0 miles
Total time: 01:11:22.6 Average Per Mile: 00:08:17.8
Time at Speed: 00:07:09.3 Speed Miles: 1.0 Avg: 00:07:09.3
Course: Track
Max HR (for entire workout): 179
Average HR: 145
Shoes: Mizuno Wave Rider 10 - 05/2007 Date Entered Service: 05/08/2007 Ending Mileage: 356.94

Plan today was 8 miles with 8x100m strides with 100m recoveries between each stride.

I was able to hit the plan with no problems.
Run Segments
Name Time Distance AvgMile HR AvgHR Total Time
Mile 1 00:08:46.0 1.0 00:08:46.0 141 137 00:08:46.0
Mile 2 00:08:18.6 1.0 00:08:18.6 139 142 00:17:04.6
Mile 3 00:08:16.0 1.0 00:08:16.0 143 142 00:25:20.6
Mile 4 00:08:09.1 1.0 00:08:09.1 147 150 00:33:29.7
Strides 00:07:09.3 1.0 00:07:09.3 0 0 00:40:39.0
Burst-1 00:00:21.2 0.062 00:05:39.2 154 133
Recov-1 00:00:33.1 0.062 00:08:49.6 152 156
Burst-2 00:00:21.2 0.062 00:05:39.2 164 155
Recov-2 00:00:32.9 0.062 00:08:46.4 157 164
Burst-3 00:00:20.5 0.062 00:05:28.0 167 159
Recov-3 00:00:32.6 0.062 00:08:41.6 164 168
Burst-4 00:00:20.1 0.062 00:05:21.6 170 165
Recov-4 00:00:33.5 0.062 00:08:56.0 165 170
Burst-5 00:00:20.0 0.062 00:05:20.0 171 165
Recov-5 00:00:34.1 0.062 00:09:05.6 168 173
Burst-6 00:00:20.3 0.062 00:05:24.8 174 168
Recov-6 00:00:32.6 0.062 00:08:41.6 170 175
Burst-7 00:00:20.6 0.062 00:05:29.6 174 170
Recov-7 00:00:32.5 0.062 00:08:40.0 172 175
Burst-8 00:00:19.1 0.062 00:05:05.6 176 172
Recov-8 00:00:35.0 0.062 00:09:20.0 172 176
Mile 6 00:08:40.6 1.0 00:08:40.6 147 155 00:49:19.6
Mile 7 00:08:31.0 1.0 00:08:31.0 149 149 00:57:50.6
Mile 8 00:08:32.0 1.0 00:08:32.0 146 151 01:06:22.6
Recov-1 00:05:00.0 0.0 00:00:00.0 77 107 01:11:22.6

good afternoon everyone,

Dave -- echoing what everyone else said... take it easy tomorrow!

Hawk -- good luck with the ride.. how did Beckahm play in the game yesterday?

Tonya -- great work with the double

EQ - great work on the speed work.. you must be enjoying the cooler temps around the area just as much as me!

As for myself. I did a 30 mile bike ride with my girlfriend this morning (avg 17.1 mph).. we thought it was going to be shortened by the rain, but were pleasantly surprised that we could get the whole thing in!... After the ride I went out for a 3 mile run (7:50 or so pace)..

I'm going to a wedding for a college friend in a few hours, then the rest of the weekend is wide open for me.. hope everyone has a good one!

Jim

OK, back from the spin session and refueling on lunch at my desk. I love working out at lunchtime but afterwards I feel like I could eat a horse. And I'm only 130 lbs!

One of the interesting things about these spin sessions is they seem to vary every week, yet you always seem to hit V02 Max at around 25-30 minutes. I like the instructor a lot, she's incredibly fit yet very patient and a good motivator, a real natural for the job. I can also say from yesterday's road biking workout that I've learned a lot through spin that will make me a better rider. Anyway, today was quite intense, with an emphasis on a high leg speed, then a couple long climbs late. I was drenched by the end of it.

Anyway, I'm ready to run long tomorrow. And like Tonya, I'm fired up for it.

BTW, Vas, I'm definitely still a novice cyclist. But I'm working on it.

And by popular demand (sorry brown) - the Becks report! As you probably know he's been battling a sprained ankle for nearly 2 months, one that he picked up playing for England in June and then aggravating in his final match with Real Madrid. All day long before the game the official gossip was he wouldn't play vs. United. But many of us were suspicious. For all Beckham's glam image, he is a great competitor with a tremendous amount of pride and an unbelievable work ethic. I've always been proud to count myself among his admirers. My gut yesterday said, "he's playing." And sure enough, in the 78th minute, he did enter the match. DC United were sitting on a 1-0 lead and Becks immediately had an impact, even with LA a man down due to a red card earlier. Even though he's not fully fit yet, his long ball touch is still magical. He put at least 2 balls in threatening spots where the Galaxy could equalize, but DC United was equal to the test. As for the stadium atmosphere, it was absolutely electric. The buzz over Beckham was feverish, but our fans were awesome -- animated, passionate and into every touch -- we were DC United's 12th man last night, no doubt about it. Bottom line -- I've been to a lot of "big" matches in my life, including last year's World Cup in Germany. I'd say this experience for me was only exceeded by seeing USA vs. Italy in Kaiserslautern last year. It was THAT good.