What's your run?
for 8 mi. My legs are sore - I will blame cycling!
the 48hour after pain of the race not the bike
...is at home today! 4pm start at MDI High School. Come cheer us on!
elliptical to get some blood flowing. Then some vanity lifting.
Keep running!
6 x 250 free on :20 RI 20 x 25 IM order on :30
3 x [8 x 100 free on 1:20 + 300 as fly/back/breast/kick by 25]
2 x 50 kick 400 free c/d
Stroke felt better than free. I thought about dropping the interval on the 100s but I was too tired. Held 1:11s, my muscles were pretty fatigued by the end of that fun.
I wanted to do a bit more, but DeLaney needed me, and she's the boss.
200 abs and 80 pushups, too. I feel good!
I am getting into the routine.
20 minutes each. It's fun when the muscles feel better AFTER the workout, rather than before.
Why didn't someone tell me before I left for Chicago yesterday that the overturned truck filled with double-stuffed Oreos was just bait set out by the White House. I'm not sure it will lure Osama out of hiding like they're hoping, but hey, it might work!
I heard they sent them to England to try and they don't drink milk and they don't dunk well in ale so they have tons of them they can't give away
plus a little extra, just to throw the coyotes off. I get the distinct feeling they are learning my routine.
;)
the one!
This is the second year that I have found magic at Sugarloaf. No, my times aren't any better, although this was the first race I've run with a negative split This was the second year I had the opportunity to run with my two sons. One did the marathon and the other ran the 15k with me. I may be getting old and mushy but I never expected running to bring my family closer. Just another reason to run.
Congrats to all. Lou
I imagine your sons had a great time running out there with their Dad. What a great thing to be able to do...congratulations, Ingrisanos!
Love that kind of magic!
In rowing for 10 minutes easy and running 4 miles at 8:30 pace, I think I sweated 2.54 liters of herbal tea out of my pores. The workout didn't cure my ills, but hopefully it kicked out whatever was threatening to infiltrate my lungs.
I am moving to the island.
Zach and I are coming in the middle of the day.
My parents are coming down later, because with Chatter in my car, I don't have space for other things. Like clothing.
Tomorrow
I will build my first sandcastle on SAND BEACH!!!!
Hi Alyie, please take me swimming across Echo pond. I have a kayak you can use to monitor and yell at me....Friday mornings....oops I'll be driving to Nova Scotia this Friday. ARe you doing the Aggieman?
Echo's a great place to open-water swim. We could try for tomorrow (Thur.) if you've got time, if not then when you get back from Cabot.
That water's likely to be pretty chilly this time of year (it's cold even in the middle of the summer). We might want wetsuits (do you have one?)
Anything one should know about racing 10K's? Are they run fast like a 5k, or slower and if slower, how much? Thinking about doing one next week so just kind of curious.
I hope the experts chime in! All I can tell you is that when I ran Unity (5K) I ran 7:13's and when I ran Orrington (10K) a week later I think I ran 7:47s. So, yes....a little slower. Those races were also in the middle of high mileage training weeks, too, though....so I am not sure how much of a difference there would be if training for the 10K specifically...:)
Hope you are well! :)
though not too great if you're used to running longer distances. I think that the biggest difference is that you have to run more even than in a 5K - if you go out hard on a 5K, don't do that in a 10K. Also, I'd say that anywhere from a 15-45 second slower pace is probably recommended/expected.
My difference between Unity/Flattop 5K and Orrington 10K was about 45 seconds. Since it was my first 10K race, I'd say that coming down around 45 seconds off your 5K is about right. I think that once you have a knack for the 10K distance you can narrow that difference.
That's my take, at least. :)
I didn't have a clue as to what kind of pace to follow. I'm kind of an all or nothing type, I go from 5K's to marathon and skip the in between stuff. Did one 10k years ago and have never done a 15k, 10-miler or a half marathon. So much for working up to it!!!!!
are you looking to run? You'll do great; you are a strong runner with a great big aerobic base so the distance will feel easy for you even if you do end up going out a little fast. ; )
10K is what I'm thinking. Heck, the price is right, just $8.00. I kind of want to do a bike race the same day, but that's $30 and farther away, so the run may be it.
today was my last track workout before going to the relay well almost a track workout ( I sat in the bleachers for 3 hours watching Stephen do the 1600/5;22 1st then a P.R.in the 800 2:27 1st again ) I wanted to double also but the food shack was NOT OPEN !!!!! .
this perfect training for the long ride to Cabot ^5/6 hours riding in a car i did walk to the port-a potty once which is also good training because that is all they have during the race so it is good to get used to
and i was barely able to walk to the car after so it will be just like Friday walking into the motel around 6 pm
Shannon my not fair as well she was only there about 45 min then went to girls nite out ( with Lid /Ginger /and Julie so I know she will not be properly trained for the weekend but she is not on my team so it is o.k.
Nice work!
your magical day, Lou. I hope you all will have the opportunity to share a race course again.
8.2..most on the rower with a few on foot later to stretch out.
Check out the new gizmo on our 2008 ytd Edenometer page. Thanks to Chris G. for this addition. Hope everyone will pitch in and help to move the needle!
Nice double Stephen!
2% incline fartleks every mile 400m-800m 10mph.Nasty hot for an indoors workout which obviously will only get worse by the week as summer approaches.Was completely drenched afterwards running shoes squishing away.Running outdoors is the best but I guess I can't complain.The mill is getting my pale night shift ass in shape.
trotting around the hood with the very pleasant smell of jasmine all about. Getting hot here - 89 degrees today.
Loved to hear of your Sugarloaf magic Lou. Very cool. Nice negative split too.
Paula, the general rule is 15 seconds per mile more when you double the distance. www.mcmillanrunning.com has a very good pace calculator that will let you put in a race performance and does a good job at predicting your pace for other distances.
Hope you feel better soon Mark.
Life is good.
Some of you may remember me from a few years ago- Hi to Steve and Chris G and others...I'll be running the escarpment run in July and the Newport Marathon in October..Hope everyone is doing well. harryb
and great to hear from you, Harry.
Great to hear from you! Nice to know you are still keeping the faith...good luck, and keep us posted. Are you still in CT?
Cape Jellison run - ran my miles between 7:20 and 8:20 (progressively getting faster (66 minutes). Mowed the lawn for the 4th time this Spring - almost cracked 3 hours.
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