Good morning. Crisp this morning. The weather gauge on my computer said 13F to start, but PDR's said 22F and I think hers was right as at the finish mine said 27. Anyway 10 easy miles for, picking it up near the end. Workout: 9.1 miles, 8:34/mi, AHR 145 Overall: 10.1 miles, 1:26 Good runs.

It is warming here in NC. 27F at the start 29 at finish. Tempo day..luv it! 9.2 miles in 1:11:49 (7:48 pace,AHR 163). Inclluding 5 miles LT: 7:27, 7:34, 7:32, 7:21, 7:18 (avg 7:26, target 7:30) Cool down miles were at MP but felt slow. That always happens after tempo runs. (first 2.2 with Tory @8:24) Have great runs! Steve

This will be a very low mileage week, as I have the Miami HM on Sunday. The long range forecast is not looking favorable for a fast race but we'll see. 4 easy miles at 9:08 min/mile pace. Just need to keep the legs loose. 69 degrees with 88% humidity at 6:00 AM. Ughhh. Bill

Good Morning, Good runs and workouts already today and winter warriors everywhere. Today's workout was a combined hills/road interval run. I live on a hill and can't avoid hills in any of my loops, so it worked out well. I ran at 5:30 AM/3F calm winds/partly sunny by the finish. The whole loop was 10.7 miles and included 6x7 minutes at 7:30 pace (reality----7:50,7:23, 7:38,7:56,7:13 (downhill section),7:41) the goal is even pacing and I was all over the place while trying to stay smooth on the hills and keep my neck gaiter from getting too soaked. The intervals plus warm-up and cool down all done in 1:18. Got it done, but need to focus on consistency if I want to hard code my pacing for the next marathon. See you tomorrow CNYrunner

Comfortable 24F by the time I got out. 7 miles with 4 @ tempo (avg 7:20).

Good Morning! Some nice runs to start us out already. Tim – I think I got your weather this morning. CNYrunner – is 7:30 your MP? Erika – Nice to see you tossing off another BQ - nice job, chick-let! BTW, I met my DH in southern Cal, and for our 2nd date we took the ferry to Catalina Island for the day. Lovely place. A relatively mild 26 degrees today and extremely windy when I started out this morning at 4:45, but the roads were dry. Today is hill-workout day, and I was concerned about snow in the forecast, so I made a beeline over to Big Hill Road. I don’t chance that steep incline (especially downhill) if there’s any snow or ice on the ground – bad enough that there are no streetlights on that wooded road, and even with my flashlight it’s very dark. Thankfully I was just finishing my last run down the ridge when the snow began in earnest. Within minutes it was blizzard conditions – howling winds and snow blowing in my eyes so thick that I could barely see. Not for the first time, I wondered about my sanity at being out there. I suspect most of the passing drivers wondered, too. I swung by my house at mile #7 to add a fleece hood and mittens, but after a while the winds died down somewhat into more comfortable conditions for the rest of my run. This was a tough workout for me today. We all have those days when it doesn't come easy. My legs/hamstrings were a little sore from yesterday’s weights, my legs felt tired, and the strong winds and light snow layer made me work harder than usual. I kept telling myself I got up extra-early for this run, and I was NOT going to quit early. Stubbornness wins out again. 11.6 slow miles (ave pace 10:21) including 4 trips up and down Big Hill. I wanted 12 miles, but my slow pace ate up my time.

CARDIO: 1 mile on the treadmill, 1% incline, at 9:50 pace CALISTHENICS: Stretching, 100 pushups, 100 situps, 100 bench dips, hip exercises STRENGTH: 30 lat pulldowns, 30 dumbell curls each arm, 30 squats, 30 leg curls, 100 wrist curls with light barbell Dark Horse

The weather forecast is for possible freezing rain this afternoon. With that in mind, I headed out for a noon time run JUST as the rain started. The temperatures are just above the freezing mark so far, so I got the run in.....3.08 miles. I am supposed to drive to Raleigh tonight for a hockey game, but maybe the weather will dictate that I stay home. Good runs everyone.