One day at a time
I get to start the thread for once! I got up at 5 am and was out the door by 5:20. Ran 3 miles in HEAVY fog. I stayed off the road with early-morning commuters. It was 67 degrees, which is the warmest temp I've run in for quite awhile (like 9 months??). Felt OK! Now DS and I are leaving for our day trip to Amherst.
Have a great day!!
No fog here - unless you include the fogginess in my early morning brain.
Today is Fartlek Intervals day. Typically I have been programming my Garmin for all my Interval workouts so that all I have to do is watch the time (or distance) and follow along. But today I forgot to program it and didn't realize it till I was about 30 seconds from starting the 1st repeat. But fortunately, with the nice round number of 30 minutes for a warm up and 3 minutes each for the repeats and the recovery periods I was able to hit the lap buttons often enough and on time enough to get it all done.
One good part of this was that I was able to capture the short 30 secs. repeats at the end by just htting the lap button a few more times. When I've programmed the Garmin on previous weeks I never programmed these parts and just ran them blind. Here was the workout:
30 minutes warmup (about 3.2 miles)
5 x 3 mins. @ 5K to 8K (target 7:21 to 7:31), 3 mins jog recovery
7:21 min/mile pace
7:29
7:27
7:26
7:21 (average 7:25 per)
4 x 30 secs @ 3K (target 6:59), 30 secs jog recovery
6:48 min/mile pace
6:41
6:43
7:18 (a bit fast on these and beat on this last one!)
17 minutes cool down (about 1.8 miles)
A very good workout. 75° and 85%. Never walked a step and I feel great.
Bill
"Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong
Nice workout, Bill.
I'd like to give Holly props on her choice of sandwich spread....Miracle Whip! Be proud! That was my childhood "mayo" of choice, back in Texas. I've been visiting Texas since late last week, at a Brother's wedding in Ennis. Just a few short runs in the mornings before the girls wake up....5 today at a 9-ish pace, in what seems to me to be the worst humidity I've seen since Houston....I wish it would rain and be over with.....not likely to happen.
Walt
Very Nice workout Bill.
It was a very very easy 5 mile recovery run for me this morning. This will be a volume back off week. I've stepped up my weekly mileage for three weeks in a row. Now it's time to let that work sink in. I'll keep the quaility workouts, hopefully get a little mor bike time in and shoot for an upper 50's mpw. The next week I'll be shooting for a 70 mpw or two.
Morning, gang!!
Teresa - Good to see you at the top of the list this morning! Nice foggy run!
Walt - Miracle Whip was my childhood favorite too. I used to dip my potato chips in it.
18 miles on Saturday morning - very "juicy" with temps in the mid 70's and humidity pushing 100%. Pace was 10:45 with AHR of 159.
This morning is a repeat weatherwise - 7.5 miles at 10:25 and 157 AHR.
We went to the Mohegan Sun Casino for Frank Pepe's pizza as planned on Friday night. On a whim I threw $10 into a quarter machine and walked out with $80. I shoulda bought a lottery ticket.......
Good runs all!
Sue Running is a mental sport...and we're all insane! Anonymous
Rise and shine, people... How nice to see Teresa start the daily! Good early morning run in the fog. Good luck in Amherst. Has your DS narrowed down any of his choices yet?
Wow - Bill. Great set of intervals you put out this morning. You didn' t mention temps or humidity, but from reading Walt's post, they must be right up there.
I ran 6 miles this morning on dead legs - just couldn't seem to get anything going, and even had to stop and walk twice. I came home and jumped rope for 2 five minute stretches to try and get my legs loosened up.
DH and I are traveling to lower Michigan for a few days this week - Gaylord to be exact. We're staying with some friends and playing golf. Are there any RA people close to that area that could recommend restaurants, things to do, etc?
Have a great Monday everyone.
Oh - DH and I tied for 2nd in our flight at the husband-wife golf tournament yesterday. I shot a 47 - 55. He still likes me.
i'm lovin' it... MM#1949
Nice workout Byll.. that heat doesn't seem to bother you ...hoah!
Lucky Sue!!
6 miles this steamy morning (73F with 70F dewpoint). 2 mi with dogs at 10:38 pace (140 HR), then 4 mi at 8:45 pace (164 HR). Knee was fine. My running shorts looked like I just got out of the pool. Are there any shorts that look dry vs shiny wet?
Have great runs, rests, x-training
Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx "The secret is to make in your mind possible what was not possible before. The secret is to make easy what was difficult, instead to make difficult what really is easy." - Coach Renato Canova
Jlymme, look again. H&H is posted ...
As Homer Simpson would say, "Duh!"
Sorry Bill - need some coffee, I guess.
Jlynne
No recommendations on Michigan but we're heading to Crivitz WI next week. We'll leave on Sunday and spend a night in Green Bay then head further up North on Monday.
Sauna-like track work for me. I ran 3 miles to the Smith track, jogged a lap and right into 4x 1 mile repeats @ 7:10-7:15 pace (2)---7:10.5, 7:10.44, 7:10.48, 7:09.4----gulps of water after each repeat, shuffle jogged the intervals and then some barefoot strides and skipping before the 3 miles up hill to home--11.5 miles total----shorts like Steve---I was dripping---107 lbs when I left the house this morning at 7:00 am and 102 lbs after all that. I am really happy with the consistent repeats and even though I am tired now, I am not completely knackered. There was only one walker on the track and only a few people on the nearby tennis courts. Quiet and thick aired morning, with the sun breaking through for its cameo appearance.
Nice work Bill!
Good golfing and marital work JLynne!
Hi Lucky Sue.
I am hitting the 70 mpw level as well SLO_HAND. The monster mile months of marathon madness. Good Luck to us!
Good day all
Jlynne, I don't think there are any RAers from the Gaylord area, but if you are a cyclist, check out the new rail-trail that goes all the way from Gaylord to Mackinaw -- might be nice to ride a section of it.
TomS: Isn't there a fine for sneaking an RR into the daily thread? I think the max allowable "stealth RR" is a 5K; anything longer than that has to have its own thread so we can congratulate you properly. But congrats anyway on what was for you a rather non-smooth race.
I missed the Miracle Whip discussion, but will admit that I was an adult before I found out that Miracle Whip is not the same as mayonaisse. I still use it for making tuna salad and other things.
The H&H are starting to slowly ramp up this week, but the shade along the Clinton River Trail made for nice running conditions. I felt really good and extended my planned 4-5 miler to 6.1 miles at a 9:30 pace, ending up dripping wet but could have gone longer.
Keep up the good work, guys and gals!
Doug, runnin' cycling in Rochester, MI
"Think blue, count two, and look for a red shoe"
Good Moday you old folks. Are we all ready for a hot week?
I am so proud of my 2 miles this morning. I could have gone more, the legs felt so sproinky, which is surprising to me since I ran 28 miles in 3 days; incl. a 15 miles wave run. Normally my legs would be like lead by now, but today it was sproinky and ready for more miles. But the balance of hard, easy is essential for an injury free training, so easy and short I ran today.
so... 2 easy miles plus 30 minutes of fighting a nusty war with the weeds in the flower garden
"Champions are everywhere; all you need is to train them properly..." ~Arthur Lydiard
I'm feeling pretty good and I'm approaching the mileage of my glory days.......although I don't think I'll ever see those times again.......to many years of bad lifestyle choices in-between.....25 years of smoking....cough cough....
We'll see how successful I am at holding the mileage down this week. I'm really stoked about see 70+ weekly miles again! It's been a long time !
Thanks for starting us off Teresa
Nice work Bill ... SLO, I don't even reach your cutback, very nice, enjoy the "rest"; Nice long run Sue,
Congrats Tom on your run even if it wasn't what you'd hoped (I can relate); Glad to see the knee is holding up Perch! Also nice mpw for CNYRunner!!
Out for 47 min recovery run, goal was to keep it at 8:50 or slower and I ran 8:52 for 5.3 mi, very happy with being able to keep pulling it back and not get caught up with a faster pace. With 5 weeks until the taper I really need to focus on the purpose of each run so as not to overdue it in training. Now I remember why I only use the Galloway program when I'm first ramping up because it is sooooo long. I'm in week 19 for goodness sake, shouldn't I have run the marathon already or have one coming up in a week or two ... oh no, it's not for ANOTHER EIGHT WEEKS.
Pleasant Mon and week to everyone
rs