Morning Gang Just a nice 8 mile hilly trail today. It was a good bit cooler after last night's rain and enjoyable. Anyway 8m 01:30:15 @ 11:17 pace AHR 143 66% WHR Good Runs All Roy

Nice Crazy 8's today Roy! 8's here too 8's in the 8's Ran hilly route from the Holiday Inn Express, Conover, NC to Newton, NC and back. Ran this 4 minutes faster than my fastest time which was a year ago. 8.4 mi in 1:08:26 (8:06 pace, AHR 162) 4 miles at LT effort, the plan was 7:40 for 5 LT miles but I averaged 7:42 for 4 mi. It was 70F with dewpoint of 68F so it was a very challenging run! Nice outcome Split/Dist/Time/Pace Split 1 1 Mile 8:40 8:40 Split 2 1 Mile 7:55 7:55 LT Split 3 1 Mile 7:43 7:43 LT Split 4 1 Mile 7:33 7:33 LT Split 5 1 Mile 7:39 7:39 LT Split 6 1 Mile 8:51 8:51 Split 7 1 Mile 8:38 8:38 Split 8 1 Mile 8:07 8:07 Split 9 0.44 Mi 3:19 7:32 Have gr8 runs! Steve

Goody Morning all Nice 8's guys....guess I need to stay at a Holiday Inn Express Hate to break the streak, but 6.5 easy miles for me at 8:50 pace. I called my running shoe store yesterday and asked about my soreness and the last shoes I bought there. This is a real good store who analyzes gait on a treadmill with pictures and fits a person with appropriate shoes. She asked if I had Incorporated more speed work lately as she has found that is when most experience my kind of problems. I told her yes and she recomended heel lifts which I happened to have a pair. After about 2 miles my heels and calves hurt sooo much, I had to stop and take the lifts out, then felt a lot better...I was a little concerned messing around with such a change. I may ease up on any speed work for a while and see if that helps...and I think I will order a new pair of shoes today to make sure my new shoes are not causing the problems. Man, heat wave going on here, and it's supposed to get into the mid to upper 90's with the heat index into the 100's Hey Bruce....did you get your Garmin as planned, and get it set up? Have a great day all, Tim

Morning all, I got to bed late last night and didn't plan on running but decided to get in a quick run before heading out to work. 5.23 miles of hills @ 9:25 pace

Rest day for me - off to the beach with my kids and some friends. Low 80s, low humidity. Whoo hoo!

Ribs, things sure are moving fast. I can't wait for you to be all fixed. Well, i'm behind again. thanks so much for all the encouragement regarding my run Sunday!! Holly, Karin, TW, Busiman, Twocat, DickyG, Toms, .... sorry if I forgot anybody. It meant a lot, because I know that it would have just been a recovery run for the rest of you! TW, I love the Halt idea. hunting expedition. . I'll have to get an appropriate hat. What worries me most is those moments on my knees, reaching way back under a bush to pull some weeds. Thought about hiring a neighborhood kid to sit there with the can of Halt. And a hat. DickyG, that's perfect. Billy Bob has his own bowls ready, washed & waiting. I even got him a rhinestone collar. . Do you live in Roanoke? Tramps, I loved your Kloss find. I always thought he was a very dear man, but a bit unique in his writing style! I still have all my jars downstairs labeled with the herbs & their benefits.. 'antiseptic', etc. 'anti-putrefactant' was always a fun thought. erika, what a great run. glad DS joined you. Enke, I do. (wonder about the # of looks vs posts) then I remember how many time I look just to keep up, but don't have the time or energy to post... & I hope that's most of it. Haven't even looked at today yet.

Bill – thank you! Today at the gym: 20 minutes on the elliptical 3 minute jog 20 minutes on the elliptical 3 minute jog 10 minutes elliptical 3 minute jog. Tomorrow it will be 5 weeks since I injured this stupid thing, and I see no end in sight. While biking and the elliptical don’t seem to directly work the strained tendon, even 3 minutes of running and I can feel it start to meltdown. Today, all of a sudden, I’m more than frustrated – I’m feeling devastated about it. Good grief, ridiculously, I’m in tears about it. I feel like I’m never going to run again. I know that’s probably not true (I hope it’s not true), but surely after all this time I should see SOME improvement. I have asked myself, am I doing too much with the elliptical and bike, but honestly, they don’t cause me any pain at all (other than the hard bike seat). The only thing I can't do is run. I know I have so many things in my life to be grateful for, and it seems silly, even to me, that I should be so affected by not being able to run, but today, just today, I can hardly bear it. (sigh) Thanks for letting me whine...

Why does Breger point out to us that he isn't Tramps? I thought we all knew that? Perch, looked almost like a progression run didn't it? Nice workout. Taking the day off from walking as I have a mess of medical stuff to do today, pre-op stuff plus the consult with the surgeon. Tim, you recently had some ankle problems and now you have a bit of foot pain. Inserts are not the answer here. Simply back off the speed for a week or so. It won't do your conditioning any harm. Use good judgment here. Let me share a story with everyone from 1989: The Houston Astros were in a pennant race with the Cubs and the Cards. It's late iin the season, and I am listening to the Astros-Mets game on the FAN in NY with my son SpareTire. I am a Mets fan and listened to WFAN all the time. The Mets had won the World Series 3 years previously, beating the Astros for the NL crown. Now they are down by a run in the last inning of this game and have men on base, very exciting game. Well, the Astros have this reliever named Juan Agosto, whose low ERA belied his inability to close a game and now they are going to bring him in to face the Mets next hitter. I am jubilant! The announcer says, and I paraphrase here: "And now they're bringing in a new pitcher. What's this? He's calling for Juan Agosto! Juan Agosto? Where's Dave Smith? The Astros are in a pennant race. This is no time for Juan Agosto!" My son and I laughed so hard at this obvious dis of Agosto by the Fan announcer, and ever since that day the expression, "This is no time for Juan Agosto" has been used by us to refer to any situation where you cannot afford to do something half-heartedly, incorrectly, or foolishly. You have to bring on your best performance, your best thinking. So Tim, take a week off from speed. This is no time for Juan Agosto. Spareribs