RE: Describe Your Running Today

ran 5 miles at 10,500' on Sandia Crest. 66 degrees, much nicer than the 95 here in Albuquerque. Followed by lunch at The Library to ogle the waitresses.

Pete, where's yer early Aug 5000? I might be around T.O. then, and looking fer a 5000! :)

I do shiftwork in an Operations Center in at a Canadian Military Airforce Base.

I watched the '04 Olympic marathon video segments on YOUTUBE last PM (inspiring), then went out and ran my old favorite 5-mile (actually 5.2-mile) out and back loop this AM. I've been running that route or segments of it off and on for a couple of decades now. [yikes]

I envisioned Stefano Baldini's last couple of miles in my mind's eye and actually felt a lot better than last week. The back didn't bother me nearly as much. I didn't time the run, having donated my old Casio to the local charity clothing donation bin along with some old Asics and a couple of tee shirts this past week.

I didn't miss my watch. No pressure, so maybe that was what I needed to do all along. It was a good solid 5 miles and I was very willing to take it. I saw a hawk flying overhead while running which was cool, I took that as a symbol.

i ran a 5 mile recovery run on the treadmill to avoid the heat. summer in atlanta sucks. my heart rate after 5 at 8:45 pace was in the 130's. 8 miler tomorrow morning and that will be a 40 mile week.

2mile warm up, 2x1mile(5:07,4:58),then 4 x 400 (71,71,69,63) with a 4 mile cool down. Felt good today but a little humid here in Texas

I always loved the idea of 2x1600m + 4x400m.

owl runner wrote:

2mile warm up, 2x1mile(5:07,4:58),then 4 x 400 (71,71,69,63) with a 4 mile cool down. Felt good today but a little humid here in Texas

Took Saturday off. Today did a real easy 30' and will do the same tomorrow. Tuesday will be off. Resting up for race (er, fun run) on the holiday.

Our annual Canada Day 1 Mile Road Race was today, and I posted the following on our local forum. I know there's a lot of whining here. Oh well.

.................................................................................................................................................................................

Ouch! I'm very disappointed with my 2007 5th St run. I tried to stay positive on the warmup, but, I couldn't get the "zombie" feeling out of my body and brain, and, at the start, I was very aware that I was lethargic, not excited and nervous. This is very wrong. I hate to whine and make excuses. I'm very sorry for inflicting such negativity on the poor reader. But, the three 12hr shifts preceding this run just sucked the life out of me. I'm sure of it.

Cam and barefoot Robin took off as expected. But where was everybody else? Gordon didn't show. Neil had a calve strain.

I did a fair push to the tracks (400m), but didn't feel good when I reached them, in 70sec, with Ross on my shoulder.

By halfway Ross had fallen off my pace, Cam was waaaay ahead, chasing the bikers, and Robin was also way ahead, but maybe, just maybe I would catch him. It wasn't fun running alone.

Extreme Runners (1000m) seemed to arrive rather quickly in my mind, but certainly not by my watch. I was very disappointed to see 2:59. DAMMIT! And I didn't have the mental energy to GO NUTS on the last 600m. "Surely I'm being used by Keith and Terry as a pacemaker" I thought. But, I didn't hear anyone. Running alone wasn't how I envisioned this.

Robin got closer, but I wouldn't catch him. YIKES! Cam was on the bridge when I was on Cliffe. I seemed to have a lot of energy on the bridge, and the run-in to the finish, but I didn't sprint. I just don't think I RACED today. I was a zombie.

I crossed the line in 4:48. A young guy who I don't know sprinted the last part and almost caught me. Cam was 4:16. Robin 4:42. I believe Keith and Terry were 4:50/51. See! I WAS their Bitch!

C'est la vie! I couldn't even run it last year, so, that's progress! It was strange to be 3rd. There were more participants this year, but less of the Fast Bastards, with a HUGE gap between Cam and Robin.

Maybe I'm just getting old and can't admit it, hahahaha. Nah! Next year, as a 46 year old, I know I can go sub 4:40, dammit, as long as I'm not a zombie. This just wasn't my day. I'm still searching for a good 800m-Mile race this year.

366 days until the 5th St Mile.

Skuj wrote: Pete, where's yer early Aug 5000? I might be around T.O. then, and looking fer a 5000! :)

Darren,

think the other end of Ontario, where you ran 5k in May. Check out the local twilight meets put on by the local (big) track club. I'm sure you can find it.

Lemme know if you plan to race. A local (master) buddy here would probably be close competition and might appreciate having someone to duke it out with for 12.5 laps. Actually, I think he may have finished quite close to you in that race in May, if memory serves.

Ran for 35:45 muggy minutes.

AHR 131 MHR 150

Fat burning recovery run until last min., today.

How did it go for you today Skuj?

Aahhh just read your report.

Never much fun to be toeing a start line KNOWING you are tired...lack of sleep?

went for a 1h30 at about 7 min/mile pace and felt great until the last 10min when the heat started to really get to me and i was wheezing on the uphills. tired now and thinking beer is the best hydrating beverage for canada day.

happy 1st of july!

Yeah....sleepy, and lack of movement for 3 days. Stiff calves, dead quads.

I know this is a lot of whining. I'm very disappointed. Can't even drink! :) Night shift tonight.

13 miles on the trails. Best run in a couple of years.

Well terday's Canada Day, I can't go down to the Inner Harbour or even see the firewerks on teeevee. 10:00 PM's too late for me....up at 3:50 AM termorrer had this AM off, no T-C publication today.:)

Skuj wrote:

Yeah....sleepy, and lack of movement for 3 days. Stiff calves, dead quads.

I know this is a lot of whining. I'm very disappointed. Can't even drink! :) Night shift tonight.

Pete wrote:

No way to know from short reps like that. You could probably run a pretty quick 400 or 800. 5k would be a crapshoot. I'll guess somewhere from 14:00 to 19:00. What could you run 4 x 1200 w/200j in? That would give a better idea.

Ok, I did your workout. Did the 1200s in 3:38, 3:36, 3:40, 3:35. Felt real easy and I'm sure I could have done a few more. I wasn't sure what pace to use, so I guess I took it too easy. My coach wouldn't give me paces as she was pissed I got the workout from you. I think it's good to try new things sometimes. Anyway, now tell me what you think I can run for a 5K. Thanx.

Running Dogg wrote:My coach wouldn't give me paces as she was pissed I got the workout from you. ... Anyway, now tell me what you think I can run for a 5K. Thanx.

Hahahahaha.... sorry about that dude.

If you run this workout nearly as hard as you can manage (on short jog rest), and finish feeling like you could manage one more rep at the same pace but would prefer not to, it should be a reasonable indicator of 5k race pace. Sounds like you took it a little easier than that, so I suppose it's hard to say for sure, but probably safe to say 72s/lap or maybe a hair quicker. That's what, about 15 flat? I imagine you might have more in you than that if your aerobic fitness is strong (since you've got plenty of speed), but who can say for sure. Good luck in your next race, and my apologies to your coach. :-)

Today, after arising (post night shift) at 1pm, I did a "therapeutic" 74:34, the longest run I've done in a while. Not surprisingly, the legs were a bit heavy on the last 4km, and I got a side stich near the end. But it was a good run.

I've got to start enjoying races more, in spite of slow times. Life / work / age :) all play a part in the Big Running Scheme. One must do what they can and fvcking love it. I do!

Next race: July 7th Road Mile in Victoria.

Prediction: Fvcking love it! :)

Today's run.

Warm day (note to self, drink more water!!).

Same route as Sat., 35:05. AHR 149 MHR 163

Warm up pace for 10:48 (HR 135) tempo over same route for 12:41 (Sat., 13:26) HR 156, cruise warm down back for 11:36. HR 153.