groove, wow 3 times a week, bet that gets expensive, but massage keeps your soft tissue healthy so it's worth it. The mall here has a little kiosk, china guy does mostly 10 minute back and shoulders, but does my lower legs. I stop in there for a quickie. Brian, enjoy that 16 miler. Sometimes I think that distance for the first time is harder than 18 or 20. 10 miles, lovely weather, nice smooth pace, until mile 8. Two uncomfortable pit stops, quick dove into the trees and hoped no one would drive by. Then fuel belt kept falling off, what a PITA. Doesn't fit right over my winter clothes. I boogied from the run right to my graston appointment. Which is like getting a deep massage after a run, felt good. I'm just so happy to be running healthy. Told Doc I think that my ankles are not very stable, and I wabble my foot a little after toe off. Suppose to do balance exercises. Lots of yoga in my future. I'm going to the cities tomorrow to go to TWO running stores to get my stride/shoe needs analyzed. Guess what I had to do to talk DH into this?

Nice 20.4-miler this morning running with the group. Cold front has yet to arrive so temps and wind were ideal. Hit the 1/2M at 1:53 and finished out the run in 3:03. Nice MP pace run with lots of hills thrown in. It's supposed to be single digit temps tomorrow morning and I would like to get out for another long-run. Ultra Running nerves and madness are taking hold. Berryman isn't until mid-May and I am stressing about it already. I am so ready for spring temperatures.

Pace and Husker, Nice long runs, especially in those temps. Bugs, what I would guess you had to do, probably shouldn't be written here. This will be the only time this century I will show some common sense and not say what I think. 31 mile ride with the tri club this morning. Then bought a new swim mask, hopefully this one won't leak as much. Erika must be frozen, and can't post.

I am a guy. My mind is in the gutter most of the time. 1100 yards swimming tonight. New swim mask worked reallly well. One more excuse for being a crappy swimmer down the drain. Should help with next week's race though.

Bugs – Congrats on getting healthy. Nice to see you running at 100%; I know you can get a bit wiggy when you’re not able to run. Oh, and I was gonna guess the same thing Cash guessed. Did you have to listen to country music even though you couldn’t shop? Pace – I’m thinking with the absurd amount of mileage you put in you’ll be well prepped for your ultra. Try not to start freaking out till 4 weeks prior. Murphy – way to go on today’s run. Good luck tomorrow, sounds like the weather’s gonna be a challenge for you. HuskerB – nice job on the 16 miler – pretty sweet that the weather cooperated. I did 14 somewhat tough miles today – OUTSIDE for a change. It was a point to point course. We loaded up the dogs in the car and drove them to s spot in the metroparks about 12 miles from home, walked them for a bit then the family drove home and I ran. It was mid 30s and I wore shorts and a light running jacket. For most of the first half I had a mild to stiff tail wind which was nice. The I had some medium sized hills and a pretty large hill as I came out of the park (it’s in a valley). At mile 7 my left calf was “on edge” and felt like it was going to cramp any second. Plus my right hip flexor started to hurt; I think it’s time for new shoes. I’ve got over 400 miles on these. Anyway, after the climb out of the valley, I ran right into 20-25 MPH headwind for 2 miles, then turned around and had it at my back for a good chunk of the last few miles. All in all a really good run. I got outside for a change, and it was during daylight hours which I haven’t run in quite some time. Heading out of town for Business for a few days. Getting my runs in should be no problem, but I’ll be hit or miss for posting. Team BLISTER has my vote.

No run on Friday. My day off! YAY!! Wussed out of the morning workout today. It was -45ºC/-49ºF outside with the wind chill. And was up way to late with my trainer playing with motorcycles waiting for the snow to melt. Some other brave souls ran this morning, I did not. Went to the track and ran in circles for way to long. Amazing what a difference a flat, even non slippery surface makes. Ran my usual 2.35k hard almost 2 minutes less (12:30 vs 11:16.) Run felt awesome and hard. Still sore from Wednesdays workout. >.< doesn't="" help="" when="" your="" trainer="" spends="" all="" night="" poking="" your="" quads="" either...bastard.="" bugs:="" every="" 3="" weeks,="" not="" 3="" times="" a="" week.="" that="" would="" be="" insane!="" $210/week="" on="" massages.="" heh.="" thought="" this="" was="" funny="" when="" i="" plugged="" in="" my="" garmin="" to="" get="" my="" lap="" times...="" /> Apparently my Garmin thinks that I was running circles in the river.

Still sore from Wednesdays workout. >.< doesn't="" help="" when="" your="" trainer="" spends="" all="" night="" poking="" your="" quads="" either...bastard.="" bugs:="" every="" 3="" weeks,="" not="" 3="" times="" a="" week.="" that="" would="" be="" insane!="" $210/week="" on="" massages.="" heh.="" />

Was wondering how you fit the time for that many massages. I can get a 10 minute at the mall for $10 or a 30 minute at the massage school for $23. The massage school is connected to work, so can do it on my lunch hour. But doc says massage, graston, etc.. is all soft tissue therapy and there is a fine line between healing and overdoing so right now I just do what he says, because you guys all know I tend to go overboard in everything I do. Groov, you have a trainer? Hope it was a she poking your quads.

10.44 mile trail run today. With g/f at her pace. Grade Average (%) Maximum (%) Overall Grade 0.0 -- Ascent Grade 7.2 28.0 Descent Grade -6.9 -27.2 Relevant Data Start Elevation (ft): 902 Finish Elevation (ft): 906 Min. Elevation (ft): 861 Max. Elevation (ft): 2,027 69 degrees at the end. Started at 45 degrees.