Sure, I'm fine. Just busy with this course I'm taking (4 weeks). If I had WRFB's discipline and got up early to run I'd have no excuses but I don't. I did bring my stuff to get in some treadmill time later today. MrI, very sorry to hear about the layoff. Hopefully you'll land on your feet and find something you truly love to do. I know this is a very challenging time for so many.

any suggestions for a good treadmill workout?

Mr I that really sucks. I'm sorry. Even though you say you weren't real happy there, it's always better to leave on your terms. But, I think you've found some bright spots in the picture, so that's good. Just seems like there's so much of this going around now. Hey, and watch that third one. Like Shan said, that's where injuries can mess things up. Last nights run was 9.1 miles in average -25° temps. That was cold!! I got a little chilled on the way home and my fingers were white till I took a nice hot shower. All in all, I was dressed fine and stayed comfortable during the run, it was afterward that I got chilled. Oh, and coming back up the hill to my car I met a headwind I wasn't expecting! About 10 mph winds at -20 really packs a punch. Kimmie, treadmill runs? My favorites are progression runs or repeats of various lengths, half mile being my favorite. You've got to do something to make time go by. Otherwise you just watch the clock and feel like you'll never get done. Speaking of which... today's RAL will be a 5 miler at the gym, planning a couple of tempo miles in there to spice things up a bit while I watch the Food Network... I don't get that at home and I'm starting to look forward to it as much as the run itself!

any suggestions for a good treadmill workout?

- progressive runs - hill intervals. go by time warm-up, five minutes at 10% incline, recover, repeat

So sorry to hear the bad news Mr. I!! ((((HUGS)))) Nice runs everyone!! I made a breakthrough in my running (I think lol) I always have a hard time controlling my run, it's usually my legs that do all the controlling. However I decided that I would attempt a steay state run. I didn't decide until around the 3rd mile so I knew the first mile would be slower and I knew at least the last mile or 2 would be faster however I did manage to keep the brakes on pretty good. Anyways I managed 4 miles at 9:05. A mile at 9:06 .A mile at 9:03/ And 1 at 9:01. My average pace for the 10 mile run was.......... you guessed it 9:05 lol.

WOOHOOO!!! And I didn't get my afternoon run in due to car/key mishaps and home crap. so there is still a chance although I plan on making up some of that mileage tomorrow so you know I might be out of your league this week!

Nope Lou, I don't challenge anybody to anything until I have seen them perform. Now on the tennis court I might challenge folk. Running, nyut unh. Too many fast folk like Erika, and Pace. Taught spin tonight. Next two days are taper. After that might get back to swimming and riding outdoors. 101 miles for the month and thats my best in a year. Will leave it at that and start again in Feb.

I hate it when I plan to get up and run with friends and I turn my alarm off. I feel like such a wuss. I know I can run at lunch today. I was just looking forward to meeting up with them since it's been awhile. TEAM BLISTER: Aw, Kim... you're not a wuss. Your body probably needed the sleep. Kimmie: Thanks guys! No need to respond now, team... I got it covered. Ok, lou? Can you come chip the ice off my driveway too?