Hi Folks!! I'm cheating a bit here as it is not quite midnight, but it is Wednesday on that other coast and I just had to beat Roy to the gate just this one time. Just got back from a sproinky 6.5 mile treadmill run. 2 miles @ 5.7mph 2 x 2miles @ 7.0mph (8:34 pace) 0.5 miles @ 5.7mph about 1 mile walking Was feeling greta, breathing was so light and easy, this was definitely easier than the last time I did this workout. Only problem was my thigh started to hurt, else I would have done 3 sets at 7.0mph. I have a theory that there is a big aerobic boost to our CV systems about 48 to 72 hours after a LSD run, and so I like to schedule my interval or tempo work in that window. If I wait until later in the week, it doesn't work.

How lucky I am up late with two of the goddesses I'll get to see in the upcoming Mercer Island Half Mary (and future ultraist francesi too). hi enki - did you see my idea to check out Seattle Running Company for the kind of thin-but-tough-soled shoes they recommend for mountain trail runs? I don't think he approved of them but Scott at least had to admit my Merrill thongs were pretty thin like he liked. Their sponsored trail races include the Cougar Mountain Series, the White River plus they have weekly training runs for all paces up at Cougar or Tiger every Sunday with Scott and Mrs. Scott being fast and slow pace leaders respectively. Incidentally, I vaguely remember hearing a long time ago about the LSD connection to a big aerobic boost to CV systems but don't think it had anything to do with running. hi very high soundi - I can hardy wait until you get on the trails too. somehow your powerful photo along scenic seashore remind me of ultra-goddess coasting along around mile 40 or 50 in one of her trail races last year. See you at the half mary. http://www.photoreflect.com/pr3/OrderPage.aspx?pi=0KXN000F000205&po=205

Morning all, Horrible night of tossing and turning---dry hotel air and too much weighing on my mind and heart. Got up at 4 AM finally and did sit-ups, push-ups and prepped for today's work with my favorite client. Running at 5 AM ---7 miles in 58 minutes for an 8:24ish pace. Skies partly cloudy here in Atlanta---34 degrees. Last run without snow until work travel to Phoenix in March. Headache and tired, but the legs seemed to have a mind of their own and it was a solid and steady run. No daffodils or crocuses at home for weeks, but the photo is great Enke---nice workout too! Soundrunner, that photo is awesome (PDR---open the link in Tet's posting---it worked there---Thanks Tet!). That's a keeper of a race photo and can you say Kick Butt?! The "lyrical" deal was my art history major seeping through. I thought of using some of my cousins' Bed-Stuy language, but then....naw, another time. Ha! "See" you all next Monday CNY

Here on the East Coast it's supposed to be full from around 10:15 PM to midnight or so.

Yeah, like I'll be awake at 10:15 6x1mi. Planned "strong/comfortable" by feel. Checked pace periodically though to verify feeling. Pace(HR) splits 7:26(153),7:20(161),7:17(161),7:09(164),7:00(165),7:11(167). Overall: 10.1M, 1:20 Good runs to all. (There are about 6 streetlights out in our neighborhood )

Soundie..can't wait to open the photo... that was one heckuva race! Bit of speed work before Sat race (20K). 4x1000m imbedded in a 9 mile run Ran below VO2max but faster than 10K pace. Targeted 7:10. Actual: 7:09, 7:02, 7:16, 7:11 (avg 7:10, last 2 were uphill) 9.2 miles in 1:14:22 (8:05, AHR 157): 2.2 mi wu w/ Tory @ 9:10 speed w/ 2 min jogs 3.5 mi cd @ 7:58 (MP) Have great runs!

First run since getting back Sunday from Cuba, I also brought a nasty cold from Cuba. My lungs have been just yucky plus a harsh cough that scares the kids away. 40 minutes fairly ez...will take it easy the next few days hoping to clear this cold. Great runs this morning guys...need to catch up to see what has been going on. Take care Tall

Soundie – I opened the link in Tet’s post as well. Nice photo, but really, you are such a lovely woman it’s hard to believe you ever take bad photos. {whine mode on} Can you get another cold, just when you’re getting over your last one? The whole family has a cough now, and so last night, lying in bed, it sounded like a chorus of coughing going on in our tiny house. DS is mostly better, but coughing at night; DH’s flu-like symptoms seem to have settled into bad-cold symptoms, and he’s still home from work, and now DD and I now have sore throats and coughs. Snow day for the kids, so they get to stay home with DH. I’m the only one dragging off to work….grrrr… I suited up and heading out into the heavily falling snow, about 3” on the ground, made it about 10 feet and turned around. Maybe it was not enough sleep, sore throat and achy chest, sick and tired of winter, I don’t know, but today I just felt motivationally defunct. But I didn’t think I was sick enough to actually forego my run, so I dragged myself into the garage and got on the treadmill. 7 mentally difficult miles on the treadmill, with several stops and starts to deal with children. Still, it’s done. Off to work now. Temps are supposed to drop even more for tomorrow’s MLR. (sigh) {whine mode off}

Good morning, all! Enke - nice early morning kickoff - I love the crocuses, but I am definitely envious. Hallar - if you are looking for a nice neutral cushioned shoe, try the Asics Nimbus. I was running in Adrenalines as well until I was re-evaluated and put into a neutral cushioned shoe. The Nimbus sixes were my absolute favorites, and I've bought all of those I can find. The new 10's will be out soon - they are gorgeous, but function has yet to be determined ;-). Spareribs - waiting to hear how your bread turned out. Holly - sorry to hear another cold is jumping on board - yes you can have serial colds ;-(. Congrats for toughing it out on the treadmill even if you weren't up to going outside. btb - no, your posts are not ridiculously long - you can post a whole novel if you'd like. I know exactly what you mean about not having anyone else to converse with about running. My friends are supportive but their eyes start to glaze over when I start to talk about a particularly good training run. Fortunately, DH loves to talk about running and training, so I do have that outlet. Puppy day care this morning, so no run today. Core and upper body weights scheduled for noon. It dawned on me over the weekend that the yoga I've been doing twice a week seems to have resolved my chronic achilles problem. My last several runs, including the 15 miler on Sunday, have been pain free. I had gotten so accustomed to ignoring the discomfort that I didn't notice when the pain was gone. My sympathies to the Michiganders - I understand that Grand Rapids has set a new record for snowfall in December, January and February - a record that has stood since 1900. You folks keep getting pelted this winter. Good runs to all!