quote:<HR>Originally posted by tonya921:

Hawk - Way to go on your race, by the way!! Glad you got
the good results you wanted, even after training so hard last
week. It appears by your report that you had a good time, and
that's really all that matters. Nice time and place, though! 24
out of 400? That's awesome!

<HR>

Thanks! One correction to make though, it was actually 211 overall finishers. I got the "400" number from the race director -- perhaps that many entered? Anyway the posted results[/URL" target="_blank"> are here. 24/211 is an 11.3 percentile finish, still pretty good for me.

First off, huge congrats to tonya on the victory! It must be an awesome feeling to win first overall!

Congrats to all the other racers this weekend too! I'll try to write a RR, although it doesn't look like that will be happening today.

Anyway, 4 miles over lunch for me, and hopefully another 6 tonight. Light week this week, which will be nice.

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quote:<HR>Originally posted by kfuller:
Brown--The chip time is the one they go by. The winners are by gun time as they are usually at the front of the race anyway. Nice job on the race. Just keep running and working hard and surprises will keep coming.<HR>

Thanks for the support....go take a look at macontracks.org and click the results, 5k times or whatever and you'll see us lined up by gun times over chip times....i thought chip too but now i guess my feeble mind is confused....just trying to increase my knowledge about how the sport works...

Some great running out there today. A lot of rest after the weekend races. You all deserve it for the outstanding performances and even an overall winner.

Tonya - Outstanding race over the weekend and thank you for you kind words today. I think for me it is more of a mental game. We will see with 10 weeks to go how it turns out.

chances - How do you do 20 miles on a track? I think i would get dizzy. I thought when I did 10 on a track during track workout was a lot. But 20 miles, you are the bomb!

CMJ - Good call with two recovery days. You have been pounding those workouts.

Nirvy - You have been putting in a lot of doubles lately. How are the legs holding up with the doubles and extra miles? When is the big race?

Baba - Nice run and enjoy that vacation.

Happy running all.



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David[/URL" target="_blank">


"..because we know that suffering produces perseverance, perseverance, character, and character, hope." - Romans 5:3

Got out for my run around 5:15 tonight. The wind was blowing a little which made it nice since it was mid to high 80's. A nice 5 miles for me today. I thought I would push it so I could get an 8 min average. 5 miles in 40:08 (8:02). On thursday my schedule has me doing 3 mile repeats. I hate mile repeats and I wonder if I will do them on the road as a tempo run or on the track.

Brown-- I see what you mean. I can see where the confusion comes in. Especially if the average pace is for the gun time.
Nice race either way.

Alex--I hope all went well at the meet.

Have a great night everyone and now it is time for dinner.

Daily Run Report - Speed Work

Date: 09/04/2007 Time: 15:48
Run Type: Speed Work
Distance: 8.0 miles
Total time: 01:10:20.0 Average Per Mile: 00:08:02.9
Time at Speed: 00:07:10.0 Speed Miles: 1.0 Avg: 00:07:10.0
Course: Track
Max HR (for entire workout): 173
Average HR: 148
Shoes: Mizuno Wave Rider 10 - 08/2007 Date Entered Service: 08/20/2007 Ending Mileage: 78.9

Plan tonight was 8 miles with 8x100m strides and 100m recoveries between the strides.

I hit the plan, and ran pretty well.

Beautiful night for a run. During mile 4, I saw a nice little rainbow off to the NW. Wonder if that is a sign seeing as how I am going NW one week from today!
Run Segments
Name Time Distance AvgMile HR AvgHR Total Time
Mile 1 00:08:26.2 1.0 00:08:26.2 152 144 00:08:26.2
Mile 2 00:08:05.9 1.0 00:08:05.9 150 152 00:16:32.1
Mile 3 00:08:11.9 1.0 00:08:11.9 150 148 00:24:44.0
Mile 4 00:08:11.2 1.0 00:08:11.2 149 153 00:32:55.2
Strides 00:07:10.0 1.0 00:07:10.0 0 0 00:40:05.2
Burst-1 00:00:20.1 0.062 00:05:21.6 157 140
Recov-1 00:00:33.6 0.062 00:08:57.6 157 156
Burst-2 00:00:21.6 0.062 00:05:45.6 165 159
Recov-2 00:00:31.5 0.062 00:08:24.0 162 165
Burst-3 00:00:21.5 0.062 00:05:44.0 168 162
Recov-3 00:00:33.3 0.062 00:08:52.8 162 167
Burst-4 00:00:19.9 0.062 00:05:18.4 168 163
Recov-4 00:00:32.5 0.062 00:08:40.0 165 168
Burst-5 00:00:21.5 0.062 00:05:44.0 170 166
Recov-5 00:00:33.3 0.062 00:08:52.8 165 170
Burst-6 00:00:21.0 0.062 00:05:36.0 167 165
Recov-6 00:00:32.1 0.062 00:08:33.6 163 167
Burst-7 00:00:20.9 0.062 00:05:34.4 169 164
Recov-7 00:00:32.7 0.062 00:08:43.2 167 171
Burst-8 00:00:20.7 0.062 00:05:31.2 171 167
Recov-8 00:00:33.8 0.062 00:09:00.8 165 171
Mile 6 00:08:13.4 1.0 00:08:13.4 152 154 00:48:18.6
Mile 7 00:08:08.9 1.0 00:08:08.9 152 151 00:56:27.5
Mile 8 00:07:55.9 1.0 00:07:55.9 155 155 01:04:23.4
Recov-1 00:05:56.6 0.0 00:00:00.0 83 105 01:10:20.0

Alex---Congratulations on the team trophy and great effort today.

S-T-R-E-T-C-H / Abs / 5 mile recovery run...



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