Hi folks, First day of the VRAA competition at KR and I did my first "embedded" workout in more than a year. 4 miles to the gym, 1 hour with the wts. then 1 mile home. I first learned about these years ago when I worked out with some DEA guys and a former DELTA guy (shh....they don't officially exist) By pre-exhausting the muscles with cardio first, then doing anaerobic work and then finishing with cardio, you really get to teach the body how to perform under stress. Either the stress of combat or the stress of a race. When you first start doing these workouts, the run from the gym feels more like a Bataan death-march. I'd like to do these as frequently as I can. I have a 12K in mar. in S.F. and would like to do well in my age-group. Alex

Funny thing this thread... as I was reading Aamos' post, I was thinking "first Karin posted, then Amy, now all we need is PBJ and it'll be like old times!" and there he was, a few posts later! Hi you'se guys! deb, thanks for posting that. I was reading it with all the perfect (to me) voices and inflections, having grown up on Monty Python (I have that record!! and all the DVD's of the show...) I was laughing and snickering the whole time. My cube-neighbors think I'm nuts. (and for whatever stupid reason, the Cheese Shop sketch is one of my favorites, just read that one again too) Byll, think of it as job security. Not a bad thing to have these days. And why is your Garmin losing signal in your area? I get weak satellite locks up here sometimes, but the 305 really does pretty well. My DH's old 301 was losing signal in FL, but not mine. But yes, I'd say your run was greta. Enke, I've done that. Very embarrassing. Glad to see you can get back to some of the things you love, but I'm with Nono on the limit of one to three a week? Definitely not European... Holly, good luck to your DH. And to you afterwards. I think my DH would expect me to either go to work while he's in surgery or go for a run if I were off work. He'll sleep a bit later on though, so you should be able to do something then. It's really warmed up here... was about 0 this morning and we've got highs of 10-15 (yes, above) forecast for today. I brought stuff for the gym, but sorta mad now that I didn't bring my outdoor gear. Rats. Oh well, I'll run outside this weekend, when it's colder again.

Did I hear my name in the same sentence as .. Spaghetti carbonara....??? I do have have a couple of recipes to share!!...just have to translate them.. Yes running...5.5 miles in the rain.....very nice.....too bad I had to go to work. Francesca

Cute comic, A! (Of course, I love the cat on his shoulder.)

Tim.. I think you have proven your theory...it's not the foot it's the wimmen I actually found something good about being unemployed today... It was 16F when I got up so i figured, I can run later! So I headed out at 12:30 for the slightly rolling American Tobacco Trail (rails-to-trails) which I haven't run on in ages but it is part of the route for my 20K race in a couple weeks. Sweet! Sunny, 55° perfect for shorts and a tee! This is a 6.4 miles out then back with the last 3 being also the final 3 for the race route. Started easy then when that 4th mile came along I had to test the route! 8:40-8:26-8:47-7:20-8:01-6:57-8:11-7:51-7:45-7:57-7:46-7:29-7:17 (last 0.8 miles) Overall 12.8 miles in 1:40:44 (7:51 pace, AHR 154). Amazingly. when I was running the last 2 miles, who should be coming the other way? Munchkin (Donna) with a friend. Munch looked great, she has such good spirit. Quick hug and hello and finished up the run.

Ah, but your hydration needs would be more easily fulfilled. Note the Baby Tobias' nondescript drinking on the run. "...fisheye."

hey Tyrone was the name of my first dog - a Beagle when I was in highschool. His full name was Tyrone Cobb . . . Aamos will appreciate that