Two important (to me) editorial comments first: 1) Tim, I am glad that workout helped you, but I agree you won't know if it did or not until two days from now. Just a reminder that my advice was to do about 4 x 200 with complete recovery just to shake the legs out because I suspected you were stale, but your final mile at 5:55 which left you breathless, and as you say, determined to finish, may have been a bit much. KSrunner, who is a very strong runner by the way, suggested a bit more aggressive speed than I did. I just wanted to put all this in perspective, that particularly in marathon training, very high speed is quite risky, and the risk/reward from it late in training often makes it counterproductive. Late in the marathon training is a very vulnerable time and you run the risk, as Ron Daws says, of being "the healthiest guy in the bleachers on race day." That said, I like to see tempo runs at a moderate pace, and solid MP runs, but fast speed on a track or otherwise can be dangerous

Thanks Ribs for your greatly respected advice and concern....and sooo happy you are running again You may not know this, but I am not even training for a Marathon right now, but kind of doing a dry run of sorts for a fall Marathon...my first. Plus, I just love running long distances and have decided to devote this season to running instead of Triathlons (will probably still do my local 1/2 Ironman in July though) I already have several race series I am running....5K's, 10K's, and 1/2 Marathons leading up to a Fall Marathon. I have my first 5K in about a couple of weeks that I want to PR, so I needed to run some miles in the 5:55 to 6:30 pace to get my legs used to a quicker turn over than I have been doing. Will last nights run help with my sluggish legs as of late???..... did feel good going fast again though Thanks, Tim

Tim, I thought you were in marathon training! Forget all that stuff in that case. Run how you feel. And you did have a great workout yesterday. (Jealous me!) BTB, I deeply appreciate that "day off" advice. Fact is, I had been taking days off, just until I was sure I wasn't feeling pain. The goal is to do 3.3 on dirt through Sunday, then take Monday off. What I am doing that keeps me on the cautious side is very careful monitoring of the foot for the rest of the day. Even a little twinge around dinner or evening time will definitely cause me to scratch the next day's workout. I have been on the DL too long to mess around. And thanks for your good advice; I would have said the same to someone else. Boss to employee who shows up late for work: "You should have been here at 8 o'clock!" Employee: "Why, what happened at 8 o'clock?" Spareribs

No run today but just had to say - nice photo WRFB. Reminds me of the falcon that was in the small tree across the street from my house "playing" with a squirrel.

hi! not much time, but if I don't post I'll lose the habit... good luck Steve!!!! btb, I hope it helps. so glad to hear you're doing all those things to treat this.. pilates & yoga this imorning. I was doing eod on the treadmill... outside is calling, but I'm still a little concerned about the hills. then last week I overdid again, & so waited a few days for things to chill. then, trying to fix my hip, I hurt my AT. (really).. but I don't think it's too bad. that's more or less the status quo. continued effort to catch up! gotta run. good everythings to everyone.

BtB acupuncture and massage , seems like you are trying everything. Time is probably the best healer but anything to hurry up the progress is great. I have thought about getting a massage after one of my 20 milers as a sort of reward and also to see if it makes a difference. Ribs like everyone else I am glad to not only see you running again but doing it the Ribs way ( Calculated and intellegently. Good luck. I ran 8 miles in just under 1:15:00 so about 9:30 pace. Probably my MP if I am lucky. I have to decide if i am running in a local 1/2 mary this weekend. If so do I go for MP 9:30 or maybe a little faster? I am quite cofused at what my paces are at these longer distances At the beginning of marathon training what seemed doable I am backing off from. I don't want to go all out this weekend and try for a really good time in the half , do I ? On the other hand I was thinking it is a good spot in my training to see if I can hold a steady MP or better in a racing situation. Any thoughts would be appriciated. Good runs everyone

Evening gang..... Did a nice 3 ish in 13 ish m/m. Foot seems ok, not perfect, but ok. It was a beautiful, balmy 70 degrees tonight when I went running. Shorts, singlet...it was nice. I must say this old gal didn't look too bad in them as I am minus those 10 lbs that I gained from June to December. Cherry blossoms are beginning to burst forth all over the place, and so will the tourists. The Cherry Blossom festival will begin on Saturday and run for a week. During this time over a million people will descend on DC (DC is not that big a city). It gets freaking nuts and I stay as far away from the blossom peeping as possible. I have started wearing my running shoes everywhere. I am hoping this will help the healing. However, this has caused quite a stir in the office as it is a place were folks generally dress professionally and running shoes are out of place. Because I am old, I don't care. Fashion be gone...I will go for comfort!! I do have some office shoes in my gov't issued cubicle just in case that VIP situation occurs and office shoes are a must. BTB: massage and acupuncture...nice, very nice. Ribs: I hope you have continued success with your recovery. We will find something else to chat about during dinner.... SteveP: If this is your job, you will get it. If you don't get it, there is another job out there for you, you will find it. Of course we all know that they would be lucky to have you. Did you wear your bat shirt to the interview so they know you have super powers??? WRFB: very nice pics...thanks I am grateful for all that post here. Good runs and good night......

8.13 miles on a LOVELY afternoon. That makes up some miles from the weekend when I wasn't able to get in a long run because of my basketball commitment......While my team got eliminated and now is out of the "dance", it does mean my basketball travels are over (Holly, you were asking on that..thanks). The very next night they called to see if I could do a softball game...my answer?.....NO!!!! jlynne......You are right that there have been some upsets, which is usually the case with the March Madness event. Yahoo offered $5 million for anyone getting a perfect bracket in the men's tournament. I am sure their money is safe. Breger.....thanks for the phrase "Kyll Bill".....I laughed several times thinking about that phrase today, but I don't think you are going close to dying by the looks of your runs. WRFB.....thanks for the hawk pics....very interesting SteveP.....I will be praying for the job situation for you Mariposai.....Thanks.....Hugs back at you. Bruce.....In regards to the family home and selling it. The thought crossed my mind that this might be a good time to simply keep your eyes open for a home that you would like to have to replace it. If a "deal" becomes available, then try the selling of the homestead on for size and see if you can emotionally do it. With another house in mind, the sale of the old house might help you to be able to get a fresh start while being thankful for the good memories from the original home. RunninginDC.....Thanks for the reminder of the Cherry Blossoms being out right now. I try to get up to see them each year so I better get myself in gear for this year. They are so pretty. BTB ......Thanks for your encouragement and reminder to "keep running". I actually had an email from someone else today (not associated with our group here), thanking me for the fact I run. It was a neat email to receive from someone who just observes my life. Thanks as well for your daily comment to each one. It is always neat to read. Erika.......The birds are back flying around the bush in front of my house, but I see no evidence that they are building a nest. It is sort of strange because I was SURE they were going to. My brother has started rehab and been told to weigh himself every day and NOT allow any weight to come back on. He entered the hospital weighing 203 pounds (5' 11" frame) and now is weighing 168 pounds. This has happened in about 3 weeks time. His observation was that he no longer is puffing going up the stairs. I am thankful he is SEEING the benefits of the weight loss to encourage him to stick to his new diet. For 40 years the man has had a popper full of popcorn every night before going to bed. The problem? He has always laced it with salt. That has now ended. A lady along my running route stopped me and asked me if I made it running all the way to the top of the hill where her house is. I told her I did and she said...."Every time I run, I always fall short of making it all the way". The answer? "The key is that you are continueing to try, not that you don't make it. Without at least trying, you NEVER will make it. As long as you keep on trying, one day you WILL MAKE IT" I think the words were meant more for me than her.

9 miles with 6 of them hills. 10:24 pace. What a beautiful evening! Good runs today. The running gods are pleased. I love this place.