Good runs and great lessons learned here too. Six miles at 6 a.m. for me---not timing these yet, but the run felt smooth for the first time in a long time. I also feel as if all the core work is really making a difference and I can hold form better. It was 17º and the ice wasn’t as bad---a veritable heat wave! I was glad to get the miles in since I have to jump into the car now and head to the Cape for a meeting and then into Boston and back home for dinner. Lots of driving this week. Breger, looks like my Florida trip is now March 18 and 19. Will you be back from skiing? You are running so well and it's not so mysterious---you have been working at it and each year informs the next. If you map your progress across a few years and not discreet marathon training cycles, it seems pretty clear to me! CNYrunner

Cold morning here, too, at 19°F. Nice runs Bill, Karin and Mary! As intervals go, 5x600m is relatively easy. 5x600m, 90 sec intervals 2:28(163),2:24(164),2:18(169),2:26(173),2:27(169) Avg pace for the sessions was about 6:31/mi, but 600m repeats are pretty short so it's easy to go fast for them. 8.1 miles, 1:04:09, 7:55/mi, AHR 154 (77%mhr)

CNY, Yes, I'll be back in town by then. Send me a private email as the dates get closer at my email address breger1 at bellsouth dot net and we'll see what we can work out. Bill

Happy Fat Tuesday morning, all! Good kickoff run, Bill! CNY - another good run! Stay safe on the road today - that is a lot of driving! ((((((twocat)))))) - throwing virtual beads to you as well. PJ - hats off to you for mentoring a youngster - that is super! deez - hope you get the OK to start training for that sprint tri! 16 degrees with a stiff headwind here this morning. This weather is just going to have to give us a break sometime. 6.5 tempo miles on the TM this morning. Average heart rate is finally coming down, so the basebuilding is not for naught. An eagle carrying a dead squirrel flew over the car as DH and I left work yesterday afternoon- what a magnificent bird. Had my first session with the Hospice Bereavement support group last night - cried through most of the one and a half hours, but I wasn't alone. DH bought a case of Mardi Gras beads that we are passing out at work today. Everyone have a great day - virtual Hurricanes for all - how about we meet at Pat O'Briens???

Good morning folks, A cold morning here...22F, I think that I under dressed. 10.15 miles of hills @ 9:21 pace.

Nono – so the insanity has dragged you in as well, heh? CNYrunner - good to see you running well again. Good point about the core work. I really felt it in the middle of my back near the end of Saturday's LR - shows I was slouching too much as I fatigued. 9 miles today, including 8 x ½ mile intervals, with 1-minute recoveries. Even though it was pretty cold (19°) outside, for once it was not windy (yay!). I was aiming at 4:10 (8:20) for the intervals and was pretty close most of the time. As usual, I was surprised that I managed to do all of them. Intervals: 4:05 4:08 4:10 4:09 4:05 4:11 4:12 4:09 I think I need to dig out my HR monitor and wear it on some of these runs, just to see where I am with that. Happy Fat Tuesday!

Good morning, and Happy Fat Tuesday. Must be an excuse for something. I got out a bit late this morning and ran 10!! I did not time it. Some pain in my butt but not too bad. We will see how it feels after sitting in the office. My old legs were a bit tired after a hard effort on the elliptical late yesterday ( 65 mintes, 10.5 miles), but I survived. Pregress I think. We shall see. 14 degrees, sunny ,with a strong NW wind. Heading back north to my home was a slog. Lots of snowbanks and impassable sidewalks so a bit of car dodging too. Hope everyone has a good day..