Mon-8@8:01 Tue-Rest Wed-4@8:35 Thur-Rest Fri-4@8:08 Sat-6@8:35 Sun-8@7:44 Total=30 miles

Thanks, lyndenrunner. I am busier this week but will do what I can. Monday: 7 miles on the treadmill Tuesday: 100 pushups, 100 situps, 1 mile on the elliptical Wednesday: 7 miles on the treadmill, 2 rants on the daily thread Thursday: 100 pushups, 100 situps, 1 mile on the elliptical Friday: 7 miles on the treadmill, National Guard duty Saturday: National Guard duty, 1 rant in its own thread Sunday: National Guard duty Totals: 21 miles on the treadmill, 200 pushups, 200 situps, 2 miles on the elliptical, 3 rants A little light on the strength work, but another solid week for me. 3 rants in one week may be a PR. Dark Horse

Thanks, Gordon. We need to do some more exploring re trails to run around here. I know they're out there. We just need to find them. I'm quite bored with the Arcata Community Forest, at this point. Will probably run Headwaters again this weekend, then I'd like to go out to Fern Canyon again. We'll see. In the meantime . . . Mon - 5.22 miles w/10:10 ap. At end of 5, did 4 30-sec hill sprints for .46 miles. Total: 5.68 miles Tues - Sick Wed - 6.09-mile progression run. 10:13 ap Thurs - 6 one-minute strides (minimal mileage); 1 hour strength/core Fri - 8.11-mile long run in 1:26:03. 10:37 ap Sat - 12-miles (approx.) trail run at Fern Canyon Sun - Rest/Canning Tomatoes (so maybe not so much rest . . .) 31.88 miles

Thanks Gordon, Mon....bike commute (13K), rest day Tue....bike commute (13K), had to be in the office early because of an intern and a course. Should've planned my rest day for today. Wed...6.5K run with Spooky. Waning moon. Plenty of light. Thu....early start in the office again. So a rest day for me. Fri......8.5K easy run. Temp's gone down considerably: 6C (42F). Chilly! Sat....8.5K this morning: 5K easy, then I was counting 5 trees fast, 5 trees recovery for approx. 2000 meters. And finished with another 1.5K easy home. Sun...darn, had to recover all day from yesterday's late party. I'm getting to old for that kind of thing. dg, guess you can give as much detail as you want to

ok.. this is a cut back week, including Sunday (yesterday)- but I won't add that here. Monday. 1 hr. verstegen prehab + assorted other things.................................. .done Tuesday 3.61 miles. ( running... walking i've stopped tracking just because of time) pre-run, movement prep. post-run, 40 min. (2 sets) weight machines, then stability ball reverse crunches, (2 sets of 16) side planks, (70 sec each side) & russian twists, (12 sets) stretches. ...... .....................done [insert. ended up being very sick today. came home from work at 1:30. so the rest of the week is iffy.] Wednesday prehab, callanetics, corework, explosive running. ha. sick. a few callanetics is all. that's all for now. back to bed. thursday. still sick. i took a shower. i cut the grass. so this is what i get for trying to write this down. what i do is usually pretty steady. friday ... still sick but much better. am: gym, 3.06 miles, reverse crunches, stretches. pm. gym, 1 mile run, 3 sets on the weight machines, side planks (2 minutes) russian twists. saturday, sort of a rest day although most of the week was rest. 1 mile walk, 1 mile run w/pooch. sunday, about a mile walk, 9.07 mile run (a pr) 9:56 average pace, housework, sitting, eating. thanks Gordon. next week I'll try to be neater. nice columns. thanks Dutchie, I think I'll try your tree method. except when I run at the gym.

Ahhh more IRC. M-5.5 mi T-strength and core classes W- 7.5 mi Th- yoga Fri-5 mi Sunday-apple picking Summary: 18 mi + stuff + apple picking. The last is sure to make a difference...on my waist line.