Everybody has a marathon before me. Flip I have six months to run my tush off. Don't you guys have winter??? Kimmie, Fargo is flat and cool too, but tends to be windy. I'm still hoping to get some professional help for the next one. Planning to keep a good base up, run about 10xWeek, loose 6 pounds, half marathon in January, March, and lots of hills. I have no advice on the 5K. I'd be interested in seeing the replies. I've always struggled running fast short distances after a marathon. I really think I detrain pretty quickly. I've always ran my best 5Ks (22-23:00) on high mileage, and some faster runs earlier in the week. I've been doing strides trying to get ready for mine this weekend. I run them very hard. The first mile I hold back just a little. The second mile I speed up, try to pass anyone I want to be road kill, and the last I just tell myself we're almost home, always listening for footsteps of someone on my heels. I don't use a watch for these races, This is good approach for flat 5K, not if huge hills at the end. I have surgery on my throat tomorrow, well at least that is what I was told was going to happen. I'm really hoping this is as minor as getting a tooth pulled as I don't want any down time.

Bugs - i'm sub1 not sub4 hehe Dave - already told dh i'd be bringing you home for a shower before eating with you and the family Kimmie - i might do a turkey day 5k as well!! Peach - yeah for a goal marathon!!

Dave and Shan are going to shower together???

Have we heard from Erika?? Im sure shes travelling and whatnot..hope she came through it healthy. Got my 12 miles in yesterday at 8:30pm-10:30ish. Good run, I warmed down the last mile. My ankle is quite tender today. Will run an easy 3 today. Still have to vote. So will get out pretty late. Travelling Wed-Fri. May do treadmill miles--or running around a strip mall--fun Hope all goes well with the neck, bugs. Not sure what to make of the shan/Dave shower meet.

they give hot chocolate at the end!!! and hot soup and fruit!

Bugs, so glad that you didn't have to have surgery today. 9 miles? wow! dave, I think I will run the Ashburn Farm 10K/5K on Thanksgiving Day. It's 2 miles from my house and they give out pizza after... very fun... You should come run it with me. Shan and I will duke it out over who gets custody of Dave.

I'm back..today was just consultation. (I asked the nurse if when the appointment was setup, ugh...) Long story short, I think we're back to just watching my neck and doing nothing for awhile. Good news is I got to run this morning, like 9.5 mile easy with strides mixed in. Was a good run. Bad news is my trend weight went up today.

So, what exactly are strides? I see them mentioned all over (especially by Nobby), but never knew exactly how to do them. Tempo run, got it; intervals, got it; fartlek, got it. I'm always thinking they concentrate on form, and are run very fast, just at random times during a run. This right? Are they "all-out" fast? What exactly is the point, what do you gain from them?