Go for it onemile!

recovery pace? Recovery pace? (read in Jim Mora's epic "Playoffs" rant voice.) That's more like GMP. That's a workout, my friend.

 

I know. I tried to slow the pace but every time I checked the Garmin it was right back to where I just slowed from. I know that this happens and when it happens. It happens after most speed work sessions. I ran intervals the day before and as always I tend to run the next recovery run to fast. Part of the reason I am putting speed and strength back in to my runs now instead of later is so I can better obey prescribed paces during the Hansons plan in September. But it just feels so good to let the wheels turn as they may since I don't HAVE TO behave yet.

Congrats on the 5k registration.

One - FB received

Mdawg - tick tock on the college football season. Random but I saw some stats earlier and it raised my heart rate a little.

Strider - nice!

indi - that cool. I'm still kinda bummed that I'm going to miss Virginia Beach's FE.

I crapped out 3 miles into my 5.5 mile run and headed straight to the pool with my 3 sons due to the heat/humidity and lack of hydration. It reached 101 degrees here today and you could see the humidity in the air (seriously). The grass has even given up and started to wilt.

I joined the group. But Im not a regular FB user, so I'm not sure if I did it right. What does a FB group do that cannot be done on our RA group? (Like I said, I'm totally FB illiterate.) 

one - Agree with cbus - I'm not on FB - don't have time to manage another site and am not sure how much value it adds - I guess it may be easier to share pictures?

paula - lol on crackerjack box comment ! I hope your fundraising goes well.  That's a touching story of your daughter

roll - 101 degrees - wow ! do you watch your heartrate on those days. I've had to cut runs short several times due to high heart rate on a 95+ day

I think facebook is just easier all around.  And yes, definitely easier for pictures.

Good morning!  Ran 10 with DH this morning.  Average pace of 9:12 including a w/u mile of 10:05.  Feeling good about my decision to stay between the 3:40 - 3:45 Hanson training paces.  Every run seems to validate it.  Forgot to mention that DH did some marathon recon as he was up in Bethlehem, PA for work last week.  He ran 5 or so miles on the course.   He said it was F.L.A.T.  Good to know.

Need to check out this FB thing...

Roll:  I'm trying not pay too much attention right now.  I'll get sucked in way too early!

Hey all,

Finished my 13 mi LR this morning. It was a disaster from the start. It was already hot, the path was flooded, so I chose another path, and that was flooded too. Tried to do the last three at MP, and managed to do 8:41 in mile 11, but then mile 12 was 9:41, and then mile 13 was 10:01. Mile 13 tells you everything you need to know about how this workout went. I wanted to bag it at 12, but decided to finish it off, FWIW. Still averaged 9:23 for the whole run. Anyway, that gives me 51.2 for the week, which is a step back of .2. Maybe this week will be my step back week--we'll see.

FB, I'm fine with both groups being up. I'm even fine with each being populated by different people. But I'd hate to lose this RA group. And like I said, I'm not really on FB. The only reason I'd visit was for the group. So if this is a complete migration, you might lose me.

Onemile, are you gonna make any modifications to your plan this cycle? I was thinking you could probably do a weekly LR, instead of alternating LR/easy. Even if you keep the distance at 10, you could do it at LR pace. Have you looked at that Steady State Workout in the Appendix for elites? It sounds pretty cool.

Mdawg, that's real encouraging! Crush it!

Indi, have you run Monumental before? If so, do you know if there is an easy way to reunite in the reception area? Also, I'm not sure if you wanted feedback about full v. Half. In case you were, I'd do the half. It sounds like the full would be to just chase a medal. But the half would be a PR effort. For me, the PR effort seems more worth it.

Indi, Onemile, and Ami, I threw the idea out to DW about making Monumental an overnight trip with the family.  We'll see what she says. Even if she says no, it sounds like a solo road trip will be fine.

Cbus, some days are like that.  Running in flooded areas and trying to find a better course to run at can take its toll.  Great week!

I try to boycot Facebook but more and more of the groups I read keep moving over to Facebook so its nice and convenient, especially being able to use tablet or phone to stay updated with everything.  Plus its turning into a replacement for RSS feeds so I can get my news there too.

6 miles finished and felt fairly decent, especially with my HR's falling more to normal.  Legs still feel heavy though.  17 miles finished for my first real week back.  Going to be a challenge trying to slowly build back up and not over do it