Hey Gang, Good runs and x-training to all. Here's what you did last week: Eliz4015.......12.6 miles of running, 4 miles of walking, strength training, and lots of icing! Glad the knee is better. Dutchie42....37K of running, upper and lower body workouts, ab workouts and 26K of biking. A PR of just under 58 minutes in the 10K, smashing the old PR by over 8 minutes! Congratulations! pfriese.....39.4 miles of running + yard work. Very consistent! fatozzig.....is a mess! 9.15 miles with hill repeats, strength training and 30 minutes on the stationary bicycle, zipping to Australia. Here's to a great time down under and a safe return to the good ole USA. dg......19.7 miles of running, 15.06 minutes biking, 40 minutes swim/pool run, 3 hours 15 minutes strength training, 1 hour 7 minutes and 25 seconds on the elliptical, and a partridge in a pear tree! Nicely done! evanflein.......the previous week erica ran 49.4 miles, 10.5 miles of biking to Hoover Dam, 3.6 miles of walking, and an undetermined number of miles running in a plane!? evanflein.....this past week in San Francisco ran a weekly PR of 58.7 miles (including a very nice 20.3 mile long run) plus some weights and walking. Getting it done while traveling is tough, congratulations! nowor.....17 miles of running and stuff! Strength training/core and yoga. And yes, nowor enjoys running even more when fighting the elements! evryday....40 miles + rest + shopping. Hey, I did get some new shoes.....ASICS Kayano 14. That was a pretty good week of running and x training. Let me know if I missed anything.

Thanks evryday for starting us up Mon: 10.2K easy and very windy run with Spooky. Yowza! 3x breaks for doggie business, 2x breaks for traffic when we wanted to cross the dike and 1x break to watch a deer nibble on some greens. Tue: LB workout, ouch my poor glutes and an ab workout. Wed: was up at 4h15 this morning. Trying to ease into daylight savings time a few days early. Rain and strong winds today. So hooped on the TM and did 7.5K in 50 minutes. Wanted to do 10K but for someone who was up that early I was really late starting my run Thu: a 7.25K easy run on the TM plus stretch. . Fri: 60 min run, which equalled 9.3K today and an 18 min ab w/o. Sat: 6.56K run on the TM. Raining hard ouside and I couldn't make myself go out there. Ofcourse, now that I'm typing this it's dry and lovely. GRrrr Sun: First long run out on the road in a long time! And my legs felt each of those 20.75 kilometers. Total mileage: 61.56 kms... oh my gosh!! I'm in shock.... UB: 0, just didn't happen this week LB: 1x Abs: 2x Bike commute: 0, lots of rain and strong winds

Thanks, evry. MONDAY - weights - 1 hour TUESDAY - ran 6; walked 1; quite a push for me on a school night; knee is blessedly almost pain-free WEDNESDAY - straight from school to Philly for rehearsal - rehearsal was exhausting but satisfying THURSDAY - exhausted from being out so late at rehearsal; might try for a few miles when I get home tomorrow evening FRIDAY - all-day rehearsal; even more exhausted after today's sing-and-stand-up-all-day fest; bed super early and run, probably in the rain, tomorrow morning SATURDAY - ran 7; walked 1; knee is greta; will try to sneak in 3 some time tomorrow SUNDAY - rest; rehearsal, church, rehearsal; drive home to PA; singing Verdi Requiem at the Kimmel Center in Philly Summary - ran 13; walked 2; strength - once Concert was a blast. I'm so glad I had the opportunity to do it. Also glad it's over, though, so I have more time for running. Eliz

The week ended better than it started. M-3 windy, cold icky mi Bah T-strength training W-5.5 really nice mi Th-strength work AM; yoga PM F-6 thankful mi Su-yoga Summary: 14.5 mi + strength work + yoga