easy 4 miles. Trying out a pair of Saucony Pro-Grids ...bigger toe box than my beloved Mizuno's. Hoping this will help alleviate issues with toe nail bruising/loss. I've been watching the Olympics 24/7 since Friday night's opening ceremonies. Yes, I'm an Olympics addict. Walsh & May in beach volleyball are simply amazing....just made quick work of Norway. Phelps has got to be part amphibian. Not too crazy about water polo but love everything else. I wouldn't mind gong to China one day. Perfesser - 2009 San Fran marathon will be on July 26 - still looking to buy you an Anchor Steam and an Irish coffee at the Buena Vista

Trey--I'd love to return to San Fran if I can, it's such a nice race, and I'll take you up on that visit to Buena Vista! I'm enjoying the Olympics too, but I'm really looking forward to the start of the running events on Friday. Crabby--Frank Shorter? Are you kidding me? He's the guy responsible for me getting into this sport (I'm sure he hears that a lot). That would be so cool to run with him, if I could keep up!

Had a great hill work out. 6 hills in all, 3 of them (3 miles) repeats. Kept the average at 9:42. For me that's really good. I had wanted to run sub 10 min miles but averaged 10:04 and 10:15 on miles 3 and 4 (last 2 repeats). Eh, I'm happy with it and felt good after...a little lower leg pain which I am icing as I write. Also, I'm starting to detect something going on around my hip ball joint area. Hopefully stretching will keep that in check...but may have to relax some of my run intensities if it persists. Anyway, my final mile averaged 8:38, including a hill that ascended ~170 feet over a 0.4 mile stretch. On pace to set another monthly mileage high (maybe I'll stay healthy enough to finally break over the 100 mile mark). Cheers.

Excuse the typo's: problem with my right hand. Crabby: are you trianing for a marathon? How was your run with Frank Shorter. Or did I miss that pos? Did an hour of freestyle in the pool today with Mike. He did way better than me. But I did 800 meters, so was pleased with myself. And I had my KM class tonight: that's why I have the problem with the hand. This guy I had to train with has a mean streak to him. He already rendered me defenseless, but then took it up a level. He's been warned by the instructor though. So when he accidently stepped on my toe later on, he was very apologetic (sp?). Couldn't even get the car keys out of the ignition. Turning the key right no problem, turnin it left is undoable. Had to use my left hand to get it out and to get in the front door. Hate to think what my hand's gonna be like tomorrow But hey, I can run tomorrow

Perfesser: KM = Krav Maga. It's a really good defense training, but not for whimps or wusses. It's full contact and you can get hurt. But it does teach you to really respond to an attack (unlike other defense courses where they just teach you the techniques) and they literally let you feel what it's like to be hit or kicked, or whatever. Men may know this already, but most women have never been in a fight so we (I) have no idea. Did a 10.1K progressive run with Spooky this morning, who was in such a naughty mood I put her on leash after 15 minutes and didn't take her off it till we got home again. Legs felt fine. Felt good actually. I took a walkbreak after every K to get my HR back down to 145. It's not supposed to be a hard w/o on Saturday, but guess missing yesterday's run made me feel like I really wanted to go for it. Afters, I did a slow and heavy leg w/o (30min) and an endurance UB w/o. Shoulders are a bit sore from yesterday's freestyle. Haven't done abs today, but I did on Wed, Thu and yesterday during KM. So guess I'm allowed to skip it today. Took Spike on a one hour walk after my shower. I'm now ready to sit down and read a bit. Got myself a new yoga dvd (AM yoga - Rodney Yee), so I want to do the one focussed on hip openers later today. ETA: my hand is much better. I used biofreeze on the effected area yesterday before bed. It's still a little swollen and is turning blue, but at least I could turn the front door key with my right hand this morning

Aaron: congrats too for leaving the bunny behind Keep it up!

Crabby: are you trianing for a marathon? How was your run with Frank Shorter. Or did I miss that pos?

I am training for an october Victoria marathon and yesterday's run makes me want to run the half! Bad gut trouble and had to cut it short at 14. This is a link to Frank Shorter's visit in Juneau where he stayed with my friends. http://juneauempire.com/stories/081408/loc_318614098.shtml Anyway...no run with F. Shorter but definitely interesting talking with him (mostly about doping). It was cool to talk with him about growing up a fast runner. He still has the runner's body but likes other forms of crosstraining as he ages. If you live in Boulder you could probably track him down somewhere Anyone here running the marathon in Victoria? MTA: Aaron...I am definitely having that problem lately where my legs feel pretty stiff for 4-6 miles. Used to be 1.5 miles and I was feeling pretty good. Also..great job Ennay