I guess I get to start us off again ... Nothing very interesting today. 5 miles at recovery (10:19 min/mile) pace. Average HR 121. Everyone have a great day. Bill

Morning Gang Nice 5 Bill. I have been doing 3 milers most of the week as my hip still hurts. Feels like and have booked in for physio next Tues. Things are not looking great at the minute for the May25th marathon but we will see. So apart from that, life is good. Good Runs All Roy

Roy! It is good to hear from you . . . . I hope that everything works out for your marathon. Keep us posted!! Perch - So happy to read that Tory is doing better. Give her an extra treat from me!! Hip Hip Horray! I Love rest days!! Cheers! ~Mary

Hi PJH--- What fun to have a grandkids sleepover! We already snared the Sox/Jays tickets and they are great ones indeed. I have been to Toronto lots and love the city---so much to do and so nice. I have been toying with doing the marathon there this fall even. As a former Upstate New Yorker, I tended to go northward for trips more than South. My favorite spot is Cache Lake in Algonquin Park where a Rochester friend has a cottage. Bliss! Okay, okay....taper madness has me posting TWICE before I even run! Enough! CNY

Last intense effort today, 10 days before the race. Pfitz says a good VO2max stimulus will help. The prescription was 8 miles with 3x1 mile at 5K pace. I did the programmed Garmin thing with 2 min jogs between speed sessions and started the speed work after a 2 mi warm-up. Target was about 7:00. The miles were: 6:51 (just wanted to see..) 7:13 7:08 Avg 7:05 ... good enough Overall: 8.1 mi in 1:04:58 (8:01 pace, AHR 159)

Hey Perch looks like you and I are working off the same Pfitz schedule (although I made some alterations to fit my needs) here's what I did yesterday (posted late in yesterday's thread) I was looking for a little faster mile times but probably suffered from the faster than normal warmup (just felt good) and the really strong headwinds during half of each lap at the track: 2.25 mile warm up to the high school track 17:25 - (7:44) - Avg HR 132 Max HR 147 3 x 1 mile repeats w/2:00 recovery jogs between - 6:51 - 2:00 - 6:37 - 2:00 - 6:34 - 2:00 - Total 3.68 miles - 27:23 - (7:26) - The wind was a real Bit** on the repeats at the track - made for slower repeats than I had planned, plus I did mile repeats instead of just 1600's which doesn't really make much of a difference, I just find it easier to program into the Garmin that way. 2.25 mile cool down – back home - 18:43 - (8:19) - Avg HR 138 Max HR 147 Total - 8.18 miles - 1:03:31 - (7:45) Great job...keep up the good work.

From pfriese yesterday

Evening all, I went out for a lap around the lake in a BRUTAL WIND. The sky was red from all of the dust in the air. I checked the weatherunderground when I got in, 30-40mph sustained wind while I was out!! At least it was a nice 70 degrees. 8 miles @ avg pace of 9:14/mile Paul

Paul, You're a tough son of a gun to be running in that mess! That was brutal. I bet the sandblasting will keep you lookin' young, though! A week or two back I was doing an out and back to the dam at Olverholser. I was bucking a pretty stiff wind myself that day (not as bad as yesterday). I met a runner running with the wind. I said something stupid like, "looks like you got the wind at your back." The runner said, "Yes." Was that you?

Good morning all, Roy, I hope that you heal up quickly... I had another "dog" encounter this morning. Just as I was at the apex of the steepest hill on my route, a woman was coming down her driveway to get the newspapers with her Boxer. I noticed that he was growling & coming at me ......Why is it that the first words from a dog owner are always " Oh, he won't hurt you" ? ....Yeah, I've heard that before Anyway, I knew that I had to completely stop, stand my ground or I think he would have tried to take a nip out of me. It all worked out and I finished with all my body parts intact. 7.41 MOH @ 9:02 pace this morning, I was very lethargic at the start of the run but as usual I felt great after I finished. Good runs to all today.

Bill, thanks for starting. wow!!! for yesterday. at least, I think it was yesterday. Perch, I'd say good enough too. I'm so glad Tory's ok. aww Roy, I"m sorry your hip still hurts. {{{{ }}}} I hope you find out something good or at least useful at your appt. --- what are you doing to treat it? PDR, targeted hammie vibes for you. I think you should rest too. I hope so much it gets better fast. nice runs everybody. pj, I like it when you write that much. CNY, your grandmother is amazing. Erika, where are you? I heard a piece of a story about the airline mess on the way back from the gym this morning, someone was describing how they stayed up till 3 a.m. to try to change their flight, & they never could get through on the phone lines. At the gym I tried a new plan which didn't turn out as I'd hoped, but no harm done. 6 minutes on the arc trainer to warm up, the resistance is still stuck too high, then some proprioceptive exercises, modified just a little, then the track. ( 3.03 miles). I'll do them separately next time, i was a little sore to start running. They have a precor stretch trainer.. I'd never tried one before. I really like it. I bet if we all had one at home we would be model little stretchers after every run. . didn't post yesterday, didn't do much, but it was the proprioceptive exercises, a yoga ab dvd that I like, & some callanetics. happy friday.